Yazi ukuba ungatya ntoni ukuze ungatyebi (Ngaphandle kokulamba)

Umxholo

• 1. Indlela yokukhetha isitya esiphambili ngcono
• 2. Zeziphi esosi ezisempilweni
• 3. Sesiphi esona siselo sihle
• 4. I-dessert efanelekileyo
• 5. Olona khetho lufanelekileyo lokutya okulula
• 6. Iingcebiso zokungazibaxi xa usitya ngaphandle

Ukutya kakuhle kwaye usempilweni ngaphandle kwekhaya, kufanelekile ukuba kukhethwe amalungiselelo alula, ngaphandle kweesosi, kwaye kuhlala kubandakanya isaladi kunye neziqhamo kwizidlo eziphambili. Ukuthintela iivenkile zokutyela kunye nokuzenzela kunye nokwabelana ngee-dessert ezimnandi, ziingcebiso ezilungileyo zokuthintela iikhalori ezigqithileyo, ekubaluleke ngakumbi ukunqanda "ukusebenza kwe-yo-yo" emva kokuba ukwazi ukunciphisa umzimba ngokutya okucwangcisiweyo.

1. Indlela yokukhetha isitya esiphambili ngcono

Esona sitya siphambili kufanele ukuba siqulathe oku kulandelayo:

• Iprotheni: Ukukhetha kufuneka kunikwe iintlanzi kunye nenyama engenamafutha, njengenkukhu kunye neturkey. Ukunciphisa iikhalori zenyama, kufuneka ususe izikhumba kwinkukhu kunye nentlanzi kunye namafutha abonakalayo asenyameni, ukongeza ekuthinteleni ukutya okuthosiweyo kunye neemveliso zesonka;
• Iicarbohydrate: irayisi, iinoodle okanye iitapile;
• Umlenze: iimbotyi, umbona, ii-ertyisi, iichickpeas okanye iimbotyi zesoya;
• Isaladi: Ukukhetha kufuneka kunikwe isaladi eluhlaza kwaye, ukuba kunokwenzeka, yitya isaladi ngaphambi kokuqala ikhosi ephambili, njengoko iya kunciphisa indlala kwaye yonyuse imvakalelo yokuhlutha.

Kubalulekile ukunqanda ukongeza iikhalori kwisaladi, njengemayonnaise, kwaye ungongezi amashwamshwam kwisidlo esifana ne-shrimp, iminquma kunye ne-toast encinci.

Le vidiyo ilandelayo inika iingcebiso malunga nendlela yokuthintela umdla wakho wokutya:

2. Zeziphi esosi ezisempilweni

Olona khetho lufanelekileyo kwisosi yitumato isosi, i-vinaigrette kunye nesosi yepepile, kuba zityebile kwiivithamini ezichasene ne-oxidant kwaye zongeza iikhalori ezimbalwa kwisitya. Iisosi ezinokhilimu omuncu kunye noshizi kufuneka kuthintelwe.

3. Sesiphi esona siselo sihle

Ngokukhethekileyo, usele amanzi, kuba aya kukunceda ugcwalise isisu sakho kwaye wanelise umnqweno wakho wokusela iziselo xa usitya ngaphandle kokufaka iikhalori. Olunye ukhetho olusempilweni ziijusi ezingenaswekile kunye neti yetizisi. Iinguqulelo zendalo zotywala kufuneka zikhethwe, njengoko iimveliso zeshishini zineedayi kunye nezilondolozo ezinokuba yityhefu emzimbeni xa zifunxwa kakhulu.

4. I-dessert efanelekileyo

I-dessert efanelekileyo iziqhamo. Ukongeza incasa eswiti, iziqhamo zithambisa kwaye zibonelela ngeevithamini kunye neeminerals eziya kuthi zincede ekucoleni ukutya okufanelekileyo kunye negalelo ekusebenzeni kakuhle komzimba. Ukuba umnqweno weelekese awulawuleki, incam elungileyo kukwabelana nge dessert nomntu.

5. Olona khetho lufanelekileyo lokutya okulula

Xa usenza amashwamshwam ngaphandle kwekhaya, khetha iziqhamo ezibushelelezi, iisaladi zeziqhamo, iijeli, iijusi zendalo okanye iyogathi ngembewu efana nehabile kunye neflakisi. Ukuba ufuna enye into, isonka esinebhotela okanye itshizi emhlophe kunye neeladisi lolona khetho lufanelekileyo. Ukuba ukutya okunencasa kuphela kwendlela onokukhetha ngayo, kuya kufuneka ukhethe ezo zibhakwe ehovini kwaye uphephe ukugcada kunye ne-puff pastry. Jonga eminye imizekelo yamashwamshwam akhawulezileyo kwaye alula kwi-snack esempilweni.

6. Iingcebiso zokungazibaxi xa usitya ngaphandle

Ezinye iingcebiso zokungatyi kakhulu, ukuchitha iikhalori ezininzi kunokuba ziyimfuneko, zezi:

• Musa ukufumana iikhalori kwizinto ongazithandiyo. Umzekelo, ukuba awuyithandi kwaphela isoseji, musa ukuyibeka kwipleyiti yakho kuba nje ikhangeleka intle okanye ngenxa yokuba umntu othile ethe isoseji kuloo ndawo yokutyela iyamangalisa;
• Kwi-pizzeria, umntu kufuneka ayiphephe imiphetho ehlohliweyo, ikati eyongezelelekileyo kunye neencasa ezizisa ibhekoni kunye nesoseji, njengoko ziyimithombo yekhalori enokuthi ithathelwe indawo zizithako ezisempilweni, ezinje ngamakhowa kunye neziqhamo;
• Yiya phambili kumnxeba wokuzenzela ngokwakho, ukuze oogxa bakho bangabinakho ukukuchaphazela kukhetho lwabo;
• Kwivenkile yokutyela yaseJapan kuya kufuneka uphephe iinguqulelo eziqhotsiweyo zamalungiselelo, ezinje ngeroll eshushu, igiozá, itempura;
• Kuya kufuneka uzame ukuthatha amashwamshwam apha ekhaya, kuba oku kwenza kube lula ukwenza ukhetho olusempilweni kwaye uphephe izilingo zokutya.

Kukwabalulekile ukunqanda ukutya esele kwenziwe, njengoko zityebile kwizigcinisi kunye nakwimveliso yokunyusa incasa, enokubangela ukucaphuka emathunjini kunye nomhlaza.

Funda ukuba ungabeki bunzima xa useluhambeni: