Indlela yokwenza uLuhlu lweeVenkile zokuThengisa eziSempilweni

Umxholo

• Cwangcisa kwangaphambili
• Gcina uLuhlu lweeVenkile eziQalayo
• Yiba Nengqiqo
• Lungelelanisa uLuhlu lwakho
• Gxila kwizinto ezinempilo
• Zama ukuthengwa kwePerimeter
• Namathela kwisiCwangciso
• Imizekelo esempilweni yokuKwenza uqalise
• Umgca osezantsi
• Ukulungiselela isidlo: Umxube wenkukhu kunye neVeggie kunye noMdlalo

Ukuthenga ukutya kunokuba ngumsebenzi onzima, nakowona mntu uququzelelekileyo.

Ukuzama, ukutya okungenampilo kubonakala ngathi kuhlala kwindawo nganye, kusongela ukuseta iinjongo zakho zempilo.

Uluhlu lwegrosari sisixhobo esiluncedo esinokukunceda uhambe ngokulula kwivenkile kwaye uncede unamathele kwisicwangciso sakho sokutya esisempilweni.

Uluhlu olucingisisiweyo lokutya ayisiyiyo imemori encedisayo kuphela, inokukugcina usekhondweni, ukunciphisa ukuthenga okungxamisekileyo ngelixa ugcina imali. Iyakukubekela impumelelo nokuba uxinene ngexesha, ikuncede ugcine ukutya okunesondlo esandleni ukuba utye iveki yonke.

Ngaphezulu, izifundo zibonise ukuba ukusebenzisa uluhlu ngelixa ivenkile yokuthenga kunokukhokelela ekukhetheni ukutya okunempilo kunye nokuncipha (,).

Ezi ngcebiso zilandelayo ziya kukunceda ulungiselele uluhlu lokutya lokuthenga ukutya okunempilo ukuze ukwazi ukugcwalisa inqwelo yakho ngokukhetha okuhle.

Cwangcisa kwangaphambili

Ukuba nezithako eziyimfuneko ukulungiselela ukutya okumnandi iveki yonke yeyona ndlela ilungileyo yokugcina ukutya okusempilweni.

Ukuba nefriji engenanto, ifriji okanye ipryry inokukhokelela ekubeni uxhomekeke kukutya okukhawulezayo okanye ekuphumeni, ngakumbi xa uneshedyuli epakishiweyo. Kungenxa yoko le nto kubaluleke kakhulu ukugcina amashalofu akho ngeendlela ezinesondlo.

Izifundo zibonise ukuba abantu abacwangcisa ukutya kwabo kwangaphambili banokutya okunempilo ngokubanzi kunye nobunzima obuphantsi kunabo bangenayo ().

Ngapha koko, abo bacwangcisa ukutya kwabo ngaphambi kwexesha bathambekele ekuphekeni ukutya okungaphezulu ekhaya, isenzo esidityaniswe nomgangatho wokutya ongcono kunye namanqanaba asezantsi amafutha emzimbeni ().

Ukwenza iphuzu lokucwangcisa ukutya kwakho kwiveki kunokukunceda ukuba ungenzi ukhetho olubi kwaye kukuncede wenze uluhlu lokuthenga ngokuchanekileyo ngokufanelekileyo.

Indlela ebalaseleyo yokuqalisa ukucwangcisa ukutya kwakho kukwenza ibhodi yeeresiphi eneenkcukacha zokutya ongathanda ukukutya ngeveki, kubandakanya isidlo sakusasa, isidlo sasemini, isidlo sangokuhlwa kunye nokutya okulula.

Emva kokufumanisa ukuba zeziphi izithako oza kuzidinga ukwenza ukutya kwakho, yongeza kuluhlu lwakho lokutya, uqiniseke ukuba ubandakanya isixa sokutya ngakunye okuya kukufuna.

Gcina uLuhlu lweeVenkile eziQalayo

Endaweni yokufuna ukukhumbula ukuba yeyiphi eyona nto uyithandayo oyithandayo, gcina uluhlu lwezinto ekufuneka uzithengile kuhambo lwakho oluya kwivenkile yokutya.

Ibhodi yokucima eyomileyo okanye uluhlu lwezinto ezixhonyiweyo ezixhonywe kwifriji yakho ziindlela ezilungileyo zokugcina iithebhu kuluhlu lwakho lwekhitshi.

Kukwakho neeapps ezininzi ezenzelwe ukukunceda uhlale ngaphezulu kwivenkile yokuthenga kunye nokucwangcisela ukutya.

Ukugcina umkhondo wokutya okusebenzisayo, kunye nokutya okutsha nokunempilo ofuna ukukuzama, kuya kwenza ukuba uluhlu lwakho lokuthenga lweveki lube lula.

Isishwankathelo Ukucwangciswa kwesidlo ngu
Inyathelo lokuqala lokudala uluhlu lwempilo yokuthenga ukutya. Ukwenza uluhlu lokutya
ngokusekwe kwizidlo esele zicwangcisiwe ziya kukunceda wenze izitya ezinesondlo ezilingana nezakho
isicwangciso sokutya.

Yiba Nengqiqo

Xa usenza uluhlu lokutya okunempilo, kubalulekile ukuba ubenokwenyani malunga nokutya oza kukutya.

Nangona unokufuna ukuzama ukutya okuninzi okwahlukileyo xa uqala indlela enesondlo yokutya, zama ukukhetha ukutya okumbalwa okusempilweni veki nganye.

Xa uthenga iivenkile ngaphandle koluhlu, kulula ukuphazanyiswa zizinto ezinomtsalane kuwe.

Oku kunokubangela ukuba uthenge ukutya okuninzi kunokuba ungakutya ngeveki, okanye kukukhokelele ekukhetheni izinto ekufanele ukuba uzitya kodwa ungazithandi.

Oku kungakhokelela kukumosha ukutya kunye nemali encinci kwisipaji sakho.

Ukukhetha ukutya okumbalwa nje veki nganye ukubandakanya kwizidlo zakho yindlela elungileyo yokwandisa inkalakahla yakho, ukongeza izakhamzimba kunye nokufumanisa ukuba kukuphi ukutya okunempilo okonwabelayo.

Umzekelo, ukuba uzama ukufaka uhlaza, imifuno enamagqabi afana ne-kale, i-arugula kunye nesipinatshi kwindlela otya ngayo kodwa ungazi ukuba yeyiphi oyithandayo, zama uhlaza olunye olunamagqabi ngeveki nganye de unciphise izintandokazi ezimbalwa.

Oku kuyakuvumela ukuba usampule ukutya okutsha ngaphandle komngcipheko wokumosha ukutya nemali.

Ngaphambi kokuba uyazi, uya kuba nakho ukwenza uluhlu lokutya olutsha ngeveki, luzaliswe kukutya okunesondlo okuthandayo ukukutya.

Isishwankathelo Xa uzama
ukutya okutsha, zama ukudibanisa into enye okanye ezimbini ezintsha veki nganye zokukunceda
Chonga izinto othanda ukuzitya. Ukwazisa ukutya okutsha ngokuthe ngcembe kuya
ikusindise nasekuchitheni ukutya kunye nemali.

Lungelelanisa uLuhlu lwakho

Ukwahlula uluhlu lwakho lokuthenga evenkileni yindlela efanelekileyo yokugcina ixesha kunye nokugcina uhambo lwakho lokuya kuthenga ngaphandle koxinzelelo.

Ungalucwangcisa uluhlu lwakho ngokwendidi yokutya okanye indlela ivenkile oyithandayo oyibeka ngayo.

Ukucwangcisa uluhlu lwakho lube ngamacandelo kukunceda ukuba uthenge ngendlela efanelekileyo ngakumbi kwaye unciphise amathuba okuthenga okungxamisekileyo.

Olu hlobo luluhlu lukugcina emsebenzini kwaye ugxile kwizinto oceba ukuzicwangcisa, endaweni yokuphazanyiswa kukutya okungapheliyo okungenampilo kwiishelufa zokutya.

Ukuqala, hlula uluhlu lwakho lube ngamacandelo ngokusekwe kwiindidi zokutya. Izigaba zibandakanya:

• Imifuno
• Iziqhamo
• Iiproteni
• IiCarbohydrate
• Isempilweni
  amafutha
• Ideri okanye
  Iimveliso ezingezizo ezobisi
• Iziqulatho
• Iziselo

Ukuba uzama ukunciphisa kwi-snacking okanye ungafuni ukugcina iilekese endlwini, thintela ukudala indawo kwiluhlu lwakho lokutya okanye iidessert.

Zama ukubandakanya kuphela iindidi ezisempilweni kuluhlu lwakho ukuze ugxile kuphela kukutya okunesondlo, okunezondlo.

Ukuba uqhelene nolwakhiwo lwevenkile yakho, zama ukwahlula uluhlu lwakho ngokusekwe kumacandelo apho ukutya kwakho kukhona. Umzekelo, ukuba uhlala uqala uhambo lwakho lokuya kuthenga kwindawo yokuvelisa, dwelisa iziqhamo kunye nemifuno yakho kuqala.

Ngale ndlela, unokuhlengahlengisa uhambo lwakho lokuya kuthenga kwaye uphephe ukuba ujikeleze kwicandelo elithile.

Oku kunciphisa amathuba okuhendwa zizinto ezingenampilo ngelixa ujikeleza ivenkile yokutya ukhangela ukutya kuluhlu lwakho.

Isishwankathelo Ukulungiselela eyakho
Uluhlu lokuthenga kwivenkile yokutya kwiindidi kunokukunceda uhlale emsebenzini, ukukusindisa
ixesha nokukugcina ekuthatheni izigqibo ezingenampilo.

Gxila kwizinto ezinempilo

Xa ulungiselela uluhlu lwakho lokutya, zama ukugxila kukutya okusempilweni kunye nokondla.

Oku kunokuba ngumceli mngeni, ngakumbi kwabo basandula ukuqala isicwangciso esifanelekileyo sokutya.

Uluhlu lokuthenga izinto zokutya ziyindlela eluncedo yokunciphisa amathuba akho okuthenga ukutya okungenampilo okunokubangela ukuba utyebe kwaye uchithe iinjongo zakho.

Ngaphambi kohambo lwakho lokuya kuthenga, qinisekisa ukuba uluhlu lwakho luhlelwe ngokwamacandelo kwaye lubandakanya zonke izinto oza kuzifuna ukwenza izidlo ezisempilweni kwiintsuku ezizayo.

Ukuba uyazi ukuba amanye amacandelo evenkile yokutya ayalingwa, njengendawo yokubhaka okanye indawo yeelekese, kunokuba ngumbono olungileyo ukuzicacisa ngokupheleleyo ezo ndawo.

Zama ukuthengwa kwePerimeter

Ukuthengwa kwePerimeter yindlela efanelekileyo yokugxininisa ukutya okutsha ngelixa unciphisa ukubonakaliswa kwakho kwizinto ezipakishwe kunye nezilungisiweyo.

Umjikelezo wevenkile ezininzi zokutya zihlala kubandakanya iziqhamo, imifuno, iiproteni ezinempilo kunye nobisi.

Nangona ii-aisles zangaphakathi zokutya zibandakanya iindlela ezininzi ezinempilo, ezinje ngeembotyi ezinkonkxiweyo kunye nezomisiweyo, iinkozo, iziqholo kunye neoyile yomnquma, kulapho uninzi lwetyathanga lokutya lisitokhwe ukutya okucutshungulwayo okunje ngeelekese, isoda kunye neetshiphusi.

Ukunciphisa ixesha lakho ngaphakathi kwivenkile yokutya kunokunciphisa ukubonakala kwakho kokutya okungenampilo, ukunciphisa amathuba akho okuhendelwa ekukuthengweni.

Ukutya ukutya okusetyenzwe kakhulu kunxulunyaniswe nokutyeba kunye nezifo ezinganyangekiyo ezinjengesifo sentliziyo kunye neswekile, ke ukunciphisa ukutya kwakho kubalulekile ukugcina impilo yakho kunye nokugcina ubunzima obugqithisileyo (,).

Ukwenza inqaku lokugcwalisa uluhlu lwakho ubukhulu becala, ukutya okungalungiswanga ukusuka kumjikelezo wevenkile kunokukunceda ukubandakanye ukutya okunempilo ngakumbi kukutya kwakho.

Isishwankathelo
Ukuphepha ukuthenga izinto ezingalunganga
yakho, bambelela ekuthengeni kuphela izinto ezifakwe kuluhlu lwakho lokuthenga kunye
gxila kukutya okubekwe kwi-perimeter yevenkile.

Namathela kwisiCwangciso

Iivenkile zokutya ziyilelwe ukuba abathengi basebenzise imali, nokuba kukutya okusempilweni okanye okungenampilo. Ukuthintela ukulingwa, ngena kwivenkile yokutya oxhobileyo nesicwangciso sokutya okunempilo kwaye uthenge kuphela ukutya kuluhlu lwakho.

Ivenkile zentengiso kunye neeflaya zeveki ezikhuthaza amakhuphoni kunye nezinto ezinesaphulelo zinokuba nefuthe elinamandla kukutya okhetha ukukuthenga.

Ngelishwa, ezinye iivenkile zokutya zihlala zigxininisa ukutya okupakishwe endaweni yemveliso entsha kukonyusa kwazo ().

Esi sesinye sezizathu zokuba uqale uhambo lwakho lokuya kuthenga kunye noluhlu olucingisisiweyo lokuthenga kubalulekile. Ukuncamathisela kuluhlu lwakho kunokuwanciphisa amathuba okuthenga ngokungafanelekanga ukutya okungenampilo okanye ukuthenga into ongayi kuyisebenzisa ngenxa yokuba kuthengiswa.

Nangona kunjalo, kusenzima kakhulu ukuphazamiseka kukuboniswa kwamehlo kunye nezaphulelo ezinzulu.

Ukuba utsalwa yinto yokuthengisa okanye umboniso wokutya okumnandi, thatha ixesha uzibuze ukuba ingaba le nto iyangena na kwisicwangciso sakho sokutya kwaye uzikhumbuze uluhlu lwakho lwegrosari esempilweni.

Isishwankathelo Ukwenza isondlo
Uluhlu oluhle lokutya ngaphambi kohambo lwakho lokuya kuthenga kunye nokusombulula ukuthenga kuphela
ukutya okukuyo kunokukunceda unamathele kwisicwangciso sakho sokutya esisempilweni kwaye uphephe
ukutsalwa kwintengiso kunye nentengiso.

Imizekelo esempilweni yokuKwenza uqalise

Xa usongeza izinto kuluhlu lwakho lwegrosari, kungcono ukugxininisa ukutya okutsha, okupheleleyo.

Nangona unyango ngoku kwaye luqhelekile kwaye lusempilweni, gcina iilekese kunye nokutya okukutya okuncinci xa usenza uluhlu lwakho lokuthenga.

Ukutya ukutya okucutshungulwe kakhulu okunjengeesiriyeli ezineswekile, iilekese, isoda, iitshiphusi kunye nezinto ezibhakiweyo rhoqo kunokususa iinjongo zakho zokuphulukana nobunzima kwaye kubangele ukuba ufumane iiponti ().

Nayi eminye imizekelo yokutya okusempilweni, okunesondlo esifanele ukufumana indawo kwinqwelo yakho.

• Imifuno engekho istatshi: Broccoli, beet, icauliflower, iasparagus, itswele,
  iminqathe, intsimbi yepepile, isipinatshi, i-kale, i-arugula, imifuno edityanisiweyo, iradishi,
  iimbotyi eziluhlaza, i-zucchini, iitumato, ihlumelo laseBrussels, amakhowa.
• Iziqhamo: Amaqunube, iibhanana, ii-apile, iidiliya, iidiliya, iorenji, iilamuni,
  ii-limes, amapere, iitsheri, ipayina, ipomegranate, i-kiwis, iimango.
• Iiprotheni: Amaqanda, i-shrimp, intlanzi, inkukhu, isifuba esitsha, i-tofu, inyathi, inyama yenkomo.
• IiCarbohydrate: Iitapile ezimnandi, iitapile, ioats, ithanga,
  iquinoa, irayisi emdaka, iimbotyi, iilentile, imbewu ye-chia, i-buckwheat, irhasi, yonke
  ingqolowa yesonka.
• Amafutha asempilweni: Iminquma, ioyile ye-olive, ii-avocado, i-avocado oyile,
  coconut, ioyile yekhokhonathi, amandongomane, iimbewu, ibhotolo yeamangile, ibhotolo yamandongomane, icashew
  ibhotolo, tahini, pesto, imbewu yeflakisi.
• Iimveliso zobisi kunye nezingezizo zobisi: Iyogathi yamaGrike, itshizi, ikottage
  itshizi, ubisi lweamangile, ubisi lwekhokhonathi, itshizi yebhokhwe, kefir, ubisi olungenaswekile.
• Iziqulatho: Isalsa, iviniga yeapile cider, iviniga yebhalsam,
  iziqholo, imifuno, i-mustard-ground mustard, i-horseradish, imvubelo yesondlo,
  i-sauerkraut, isosi eshushu, ubusi obuhlaza, i-stevia.
• Iziselo: I-seltzer engenaswekile, amanzi ahlwahlwazayo, iti eluhlaza, ikofu, ijinja
  iti, iti engumkhenkce engenaswekile.

Le yimizekelo yokutya okunempilo, okunencasa onokongeza kuluhlu lwakho lokuthenga.

Ukwenza lula ukuthengwa kwakho, cwangcisa uluhlu lwakho ngento evakalayo kuwe.

Umzekelo, iavokhado sisisiqhamo, kodwa uninzi lwabantu luyayidibanisa nokuba ngumthombo omnandi wamafutha asempilweni.

Nokuba ulilungiselela kanjani uluhlu lwakho, qiniseka ukuba lucwangcisiwe kwaye kulula ukufunda ukuze ube namava okuthenga ngaphandle koxinzelelo.

Isishwankathelo Zininzi ukutya okunempilo onokukongeza kwi
uluhlu lokutya okunesondlo. Ukongeza ikakhulu ukutya okungaxutywanga ekutyeni kwakho
izokunceda ukuba ube sempilweni kwaye ufikelele kwiinjongo zesondlo sakho.

Umgca osezantsi

Ukuthenga ukutya akufuneki kube nzima.

Sebenzisa uluhlu lokuthenga ukukukhokela kwivenkile yokutya yeyona ndlela ilungileyo yokunamathela kwiinjongo zakho zesondlo.

Kwaye nokulungiselela ukutya kunye noluhlu lokuthenga kunokugcina ixesha kunye nemali.

Ngenxa yezibonelelo zayo ezinokubakho, ukwenza uluhlu lokuthenga ukutya okunempilo kufuneka kube phezulu kuluhlu lwezinto oza kuzenza.

Ukulungiselela isidlo: Umxube wenkukhu kunye neVeggie kunye noMdlalo