Kutheni kusafuneka Ulungiselele ukutya ukuba usebenzela ekhaya

Umxholo

• Uphengululo lwe

Ukutya kwangaphambili kudla ngokuhamba kunye nemisebenzi yeofisi enganiki ukufikelela ngokulula kwizidlo ezinesondlo. Kodwa ngokunyuka kwemisebenzi yekhaya, abathengi abaninzi bebendibuza, "Ukuba ndisebenza ekhaya, ngaba ndisafanele ukulungiselela isidlo sangaphambili?"

Emva kwayo yonke loo nto, xa iofisi yakho isekhaya, kulula ukuziva ngathi iingcebiso zokutya idesika esempilweni kwaye #MealPrep Instagrams azisebenzi kuwe.

Kodwa kungakhathaliseki ukuba usebenza phi, ukulungiselela ukutya kuyimfuneko. (Kukwalula ngokulula ngezi zinto zingama-10 zingafumanekiyo izitya zokulungiselela ukutya. Yatya ixesha elininzi kwaye kwakulula ukuphulukana nesantya emsebenzini wam. (Kwaye, ukhe wazama ukupheka ngokuzolileyo ngokusemnxebeni, uthandaze umntu okwelinye icala lomgca angayiva imbiza kunye neepani?)

Nokuba iphi na i-ofisi yakho, ukulungiselela ukutya kuya kongela ixesha kunye nemali (ingakumbi ukuba uqhele uku-odola i-takeout xa ngesiquphe uqaphela ukuba ulambile ngo-2pm), kukunceda ugcine isantya, kwaye ukhuthaze imvakalelo yesiqhelo. Apha, indlela yokwenza inkqubo ikusebenzele.

Xuba kwaye Tshatisa Njengoko Uhamba

Awunayo isidingo ukuhamba amantongomane ukwenza umgca wendibano ye-oats yobusuku kunye neesaladi zequinoa. Endaweni yoko, lungiselela iqela lezithako ezinje ngemifuno, iiproteins, iimbotyi, iinkozo, kunye neesosi ukudibanisa kunye nokudibana njengoko uqhubeka kwiveki yakho (ungathengisa kube kanye ukuze utye iveki yonke).

Enye yezona zinto ziphambili ekusebenzeni ekhaya kukuba unokuguquguquka ngakumbi ekutyeni. Unokuthatha isigqibo sokuba ukwimeko engakanani kunokuba unokhetho olunye olulindele wena. Ukuba nezinto oza kuziphosa kunye (ke awunyanzelekanga ukuba ulungiselele kwasekuqaleni) kuya kongela ixesha. Cinga nje ngokungathi ujika ifriji yakho ibe sisaladi okanye ibar yokuqhotsa apho uhlengahlengisa khona izinto ozifunayo.

Zama ukutya kwam okuthandayo ukutya isidlo

Yiba nezikhongozeli ezimbalwa zemifuno ehlanjiweyo neyachetyiwe ukuze uyisebenzise njengeziseko zesaladi. Ukukhetha ezinye iiveggies zakho ozithandayo (I-Brussels sprouts, i-broccoli, i-cauliflower, i-butternut squash, kunye ne-asparagus), uziphosa ngeoyile ye-olive, kwaye uzigcobe kwi-pan yephepha zikunika ukhetho olukhulu lokuphosa iisaladi, izitya zeenkozo, okanye i-omelet. Ngelixa uvule i-oveni, ungabhaka inkukhu, i-tofu, okanye ibhetshi yeebhola zokutya ukuze uzonwabele nge-pasta, ii-zoodle, okanye isaladi. Ukuhambisa i-batch enkulu ye-zucchini kuthetha ukuba unokubamba nje into oyifunayo xa ufuna ukwenza ezo zoodle.

Umpheki wakho ocothayo ngoyena mhlobo wakho wokwenene ekulungiseleleni ibhetshi enkulu yeprotheyini efana nenkuku etsaliweyo oza kuyisebenzisa kuyo yonke into ukusuka kwiisaladi kunye neesuphu ukuya kwisandwich, ipasta, nokunye. Amaqanda abiliswe nzima lolunye ukhetho olusebenzayo lweeprotheyini ezenza umsebenzi ophindwe kabini njenge-snack. Imbiza enkulu yequinoa, irayisi emdaka, iilentile, iichickpeas, okanye enye ingqolowa epheleleyo okanye imbotyi yenza indawo efanelekileyo yecarb yokonwabela izitya ezahlukeneyo.

Ngamagama amancinci, unokwenza i-anyanisi ye-caramelized ngobuninzi kwaye uzigcine iintsuku ezimbalwa kwifriji. I-Parmesan lolunye ukhetho olukhulu-unokubamba iqhekeza ngaxeshanye kwaye uligcine kwisitya esixineneyo somoya kwifriji, usebenzisa nje kancinci ngexesha. Endaweni yokuxhomekeka kunxibo yesaladi esebhotileni, gungqisa eyakho kwaye uyigcine efrijini ukuya kuthi ga evekini. Iicombos ezimbini zokuzama ukuzama: EVOO, balsamic, kunye nejon mustard, kunye ne-miso-tahini. (Sincoma ezi zokupheka zokugqoka i-DIY.)

Misela iMood

Inkcubeko ithanda ukuyikhazimlisa idesika yesidlo sasemini (okanye kwimisebenzi ethile, isebenza ngesidlo sasemini). Kodwa ukuthatha *semthethweni* ikhefu lesidlo sasemini kunokukunceda uhlaziye kwakhona. Ekhaya, uya kuba nezibonelelo njengokunandipha ukutya kwakho kwiipleyiti zokwenyani kunye neeflethi efanelekileyo (buh-bye takeout sporks).

Zama ukubeka ikhefu lakho lesidlo sasemini kwikhalenda yakho yonke imihla kwaye utye kude kwikhompyuter yakho. Indawo ekhululekileyo inokunceda ukunciphisa amanqanaba oxinzelelo, ukuphucula ukwetyisa, kunye nokugcina unxibelelana ngakumbi nendlala kunye nokuzalisa imikhondo. Enye into edibanisayo: Xa unenkathalo ngamaxesha okutya, kuyakunceda ukuba utye kancinci kwaye uzive wanelisekile-ukuphumelela.

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