Ukutya okuPhilayo iiHack Hacks Xa Upheka enye

Umxholo

• I-Hack # 1: Musa ukuyiphiko.
• I-Hack #2: Gxininisa kwisithako esinye esiphakamileyo.
• I-Hack # 3: Yenza iibinki ezinkulu kwivenkile.
• I-Hack # 4: Ubungakanani ngaphandle kwebar yesaladi.
• I-Hack #5: Zama "i-buffet prep."
• Hack #6: Iziqhamo ekhenkcezisiweyo kunye nemifuno ngabahlobo bakho.
• I-Hack # 7: Gcina i-pantry yakho igcinwe kunye nokutya kwakho.
• I-Hack # 8: Yenza ukupheka kwedwa kumnandi.
• Uphengululo lwe

Kukho * ke * uninzi lwezibonelelo zokutya kwangaphambili kunye nokupheka ekhaya. Zimbini ezona zikhulu? Ukuhlala usendleleni ngokutya okunempilo ngequbuliso kuba lula kakhulu kwaye kubiza kakhulu. (BTW, zisixhenxe izixhobo zokulungiselela ukutya ezenza ibhetshi ipheke lula.)

Kodwa ukuba upheka kunye / okanye ulungiselela enye kwaye ufuna ukutya okukodwa? Ewe, oko kunokuba ngumceli mngeni omncinci, njengokufumana inani lezithako ngokuchanekileyo ngaphandle kokutya into efanayo busuku ngabunye ngeveki kunokuba nzima. Kwaye ukwenza isixa esikhulu sokutya kunye nokutya konke ngaphambi kokuba kubi? Kulula ukutsho kunokuba kwenziwe.

Kungenxa yoko le nto singenile ngesondlo kunye nokulungiselela ukutya ukuze ufumane ezona ngcebiso zilungileyo zokucwangcisa xa usitya wedwa. Nantsi into ababeyithetha.

I-Hack # 1: Musa ukuyiphiko.

Ukulungiselela ukutya komnye kunokuba ngumceli mngeni kuba kufuneka utye yonke into ngaphambi kokuba ihambe kakubi, kwaye ukufumana inani lokutya kunye noluhlu lwegrosari ngokufanelekileyo ngaphandle kokunika ingcamango encinane kwangaphambili akukho lula. “Kungenxa yoko le nto isicwangciso sibalulekile,” utshilo uTalia Koren, umyili weWorkWeekLunch. "Ndicebisa ukuba ujonge ishedyuli yakho yentlalo kunye neyomsebenzi ngaphambili Ukuya kuthenga evenkileni ukuze ufumane ulwazi malunga nokuba ungakanani ukutya okudingayo kule veki, utshilo uKoren. "Ngaba unayo isidlo sangokuhlwa, isidlo sasemini okanye iintlanganiso zekofu ezicwangcisiweyo? Emva koko cwangcisa izidlo ofuna ukukupheka uze uzilungiselele oko, kwaye uya kuyinciphisa kakhulu inkcitho yakho yokutya." Emva koko, hlanganisa uluhlu lwakho lwegrosari kunye nezixa ezifunekayo kwimpahla nganye ukuze unciphise inkcitho yokutya. Iklabhu yokutya isidlo sangokuhlwa esempilweni inokuguqula isidlo sakho sasemini)

I-Hack #2: Gxininisa kwisithako esinye esiphakamileyo.

Ngaba ufuna inkuthazo encinci yokucwangcisa ukutya, okanye into nje yokwenza inkukhu yakho / irayisi / imifuno yemifuno uzive ukhethekile ngakumbi? "Shaya ibhalansi ngokugcina ulungiselelo lulula kodwa ugalele kwisithako esinye esenza ukutya okungafunekiyo uzive ngathi kukutya ikhefi," utshilo uMeghan Lyle, ingcali yezidlo kunye neArivale Coach. "Umzekelo, fumana iParmesan esemgangathweni ukuba uthabathe isuphu okanye ipasta; gcina ioyile yomnquma 'yokugqibezela' ngesandla ukugcobhoza iisaladi okanye izitya zokutya okuziinkozo, hayi ukupheka; thatha ipesto, isettanesca isosi, okanye ikimchi enencasa evela kuwe kwimarike yabalimi basekuhlaleni; thenga iziqhamo zomnquma ezintle kwicandelo lezidlo."

I-Hack # 3: Yenza iibinki ezinkulu kwivenkile.

Emva kokuba unesicwangciso kwaye uqikelele ukuba ufuna kangakanani isithako ngasinye, kunokukhathaza ukufika kwivenkile kwaye uqaphele ukuba ukutya okulandelayo kuthengiswa kuphela. Ngena: Imigqomo emininzi. Nanini na apho unako, zisebenzise-ngakumbi iziqhamo ezitsha, iiveggie kunye neenkozo. "Akukona nje ukuba ngcono kwimo engqongileyo (ukupakishwa okuncinci!) Kwaye ngokuqhelekileyo kungabizi kakhulu kunezinto ezipakishwe ngaphambili, kodwa unokuthenga ubuninzi bezinto ozifunayo," kuchaza uLauren Kretzer, umpheki kunye nomphuhlisi weresiphi. "Akukho sidingo sokuthenga iponti epheleleyo yequinoa ukuba ufuna ikomityi nje yesiqingatha kuphela." (Okunye: Ukutya-Ukulungiselela iimpazamo zokuthintela ukukhawulezisa, impilo kunye nokutya okungcono)

I-Hack # 4: Ubungakanani ngaphandle kwebar yesaladi.

"Kungalinga ukunamathela kwimifuno efanayo amaxesha amaninzi," utshilo uJill Weisenberger, ingcali yezidlo kunye nombhali I-Prediabetes: Isikhokelo esigqibeleleyo. "Qokelela iivenkile zokutyela kunye neeresityu ngeyona ndawo intle yesaladi. Zenzele ipleyiti entle yokuhamba kunye nemithamo encinci yemifuno eyahlukeneyo. Ngoku unenani elifanelekileyo lokugcoba imifuno emininzi okanye wenze imibala emibalabala. (Zabalaza ukuthanda imifuno yakho? Nanga amaqhinga amathandathu ayakukwenza ufune ukutya imifuno yakho.)

I-Hack #5: Zama "i-buffet prep."

Awufuni ukwenza isihlanu ngokutya okufanayo? Asigxeki. "Ndicebisa into ebizwa ngokuba 'yi-buffet prep' ukunqanda ukukruquka kokutya," utshilo uKoren. "I-buffet prep ibandakanya i-batch ukupheka izithako zakho ezizithandayo (inkukhu eyosiweyo, i-sweet potato eyosiweyo, irayisi, imifuno eninzi, imifuno eqoshiwe, njl. njl.) kunye nokudala ukutya kunye nabo njengoko kufuneka. Ngale ndlela, unokudibanisa ngokulula kunye nokudibanisa kunye nokudala entsha indibaniselwano! " (Ufuna izimvo zokwenyani zokutya? Nantsi indlela yokukhetha iresiphi egqibeleleyo yokulungiselela ukutya.)

Hack #6: Iziqhamo ekhenkcezisiweyo kunye nemifuno ngabahlobo bakho.

Ukuba awukwazi ukuthenga ubungakanani obuchanekileyo bezinto ezintsha ozifunayo kwizicwangciso zakho zokutya, yiya emkhenkceni. "Iziqhamo kunye nemifuno zihlala zifriziwe kwindawo ephezulu yokutsha / ukuvuthwa, kwaye unokukhetha iintlobo zezinto eziphilayo," utshilo uKretzer. "Ukuba uthenga iqabaka, awudingi ukuba nexhala malunga nokubola kokutya ngaphambi kokuba uzokukutya. Thatha nje iqunube lamaqunube aqanduselweyo nge-oatmeal yakho yasekuseni, okanye usebenzise isahlulo sebhegi ye-kale efriziwe ukuphosa nge-soba i-noodles njengendlela yokufumana i-veggie quotient ngaphandle kokukhathazeka ngokonakala kokutya." (FYI, nantsi indlela kunye nexesha lokusebenzisa ifriji ukulungiselela ukutya kwangaphambili.)

I-Hack # 7: Gcina i-pantry yakho igcinwe kunye nokutya kwakho.

Nokuba uyicwangcisile iveki yakho ngokugqibeleleyo, izinto ziyenzeka. Ngamanye amaxesha udinga isidlo esongezelelekileyo, ukungacacisi ukuba into izakuhlala ixesha elingakanani efrijini, okanye ugqibe ukushiya isidlo ngaphandle. "Ukugcina ukutya okwexeshana kunokukunceda uhlale usemgceni kunye nokutya okusempilweni ukuba uzibona sele uphelelwa kukutya okulungiselelweyo ngasekupheleni kweveki," utshilo uCarrie Walder, ingcali kwezidlo ezibhalisiweyo. "Ndihlala ndicebisa ukuba nemifuno efriziweyo kunye nesonka sengqolowa egqityiweyo kwisikhenkcezisi, ibhokisi yepasta yengqolowa ephekiweyo, kunye namaqanda efrijini. Oku kukuvumela ukuba ukhawuleze udibanise ipasta yemifuno, veelet okanye i-frittata, okanye i-avocado toast enamaqanda xa usepinini. "

I-Hack # 8: Yenza ukupheka kwedwa kumnandi.

"Ukuba ucinga 'ukupheka enye' njengomsebenzi onesizungu, awufane uthathe inxaxheba kuwo kwaye ufikelele kwimenyu yokuphuma," utshilo uWalder. "Thatha eli xesha lokupheka uwedwa njengethuba lokumamela ipodcast oyithandayo, ukufumana iindaba, okanye ukonwabele uluhlu olutsha lokudlala. Ungafumanisa ukuba uyakuthanda ukupheka kwaye inokuba yindlela yokuzikhathalela. Kungekudala wena ' Ndijonge eli xesha kuphela ngeveki. "

Uphengululo lwe