Unokwenza njani ukuba uyiNkosi yokuLungiselela iSidlo-Iingcebiso ezivela kugqirha wesondlo

Umxholo

• 1. Yiba neseti yendlela zokupheka ezisempilweni
• 2. Yenza uluhlu lokuqala lokuthenga izinto ezivenkileni
• 3. Yenza imisebenzi emininzi xa upheka kwaye ulungiselela
• 4. Fikelela kwisibandisi efrijini ngokuzeleyo
• 5. Hlanganisa izidlo zakho kamva, kunokuba zenziwe ngaxeshanye
• Ukulungiselela isidlo kungathatha ngaphantsi kweeyure ezi-3
• Ukulungiselela isidlo: Yonke imihla isidlo sakusasa

Qala kancinci kwaye ungangxami. Nantsi into ekufuneka uyazi malunga nokuba yingcali yokutya kwangaphambili.

Akukho sidingo soxinzelelo malunga nokusela i-matcha yonke imihla ukuba awuzange usebenze ngobuchule bokutya nokupheka okulula.

Ngaphandle kwemimangaliso embizeni enye, inyathelo elilandelayo lokutya ngokulula kukucwangciswa kokutya, okanye ukupheka ibhetshi. Usenokuba ukhe weva ngesiqhelo “sokulungiselela isidlo ngeMivulo.” Kule mihla wonke umntu - nokuba utya kangakanani - kubonakala ngathi uyayenza. Umbuzo ngulo: Ukwenza ukutya kwakho kusebenze, ngaba ngenene kufuneka ulungiselele isidlo?

Impendulo emfutshane: Mhlawumbi.

Kodwa ukuba ufuna ukuzisindisa iiyure ngeveki ukusuka ekuphekeni nasekubalekeni kwivenkile yokutya ukuze ukhethe ezo zinto zomzuzu wokugqibela ulibele, ukutya ngaphandle, okanye ukutsiba izidlo (ukutya ukutya okulula kuphela ekuhambeni), impendulo ithi ewe . Ukuseta inkqubo yokucwangcisela isidlo kunokuba sisisombululo osifunayo ukuze uhlale endleleni.

Ndiqale ndasebenzisa icebo lokucwangciswa kokutya ngaphambi kokuba ndazi ukuba kubizwa ntoni na. Kwisikolo esinegradi, bendinaso ishedyuli egcweleyo, ndizama ukubhala ukubhala ithisisi, iiklasi kunye nomsebenzi. Ndizifumene ndisidla isidlo sakusasa ngoba andina "xesha. "

Ngenye imini, ndaye ndagqiba kwelokuba ndenze yonke i-oatmeal endiya kuyidinga evekini ngosuku olunye (ke izahlulo ezihlanu zenkonzo enye). Eli nyathelo lincinci lilula yayiyindlela yam yokuseka indlela yokutya okunempilo.

Kwiminyaka kamva, ndiye ndagcina ekucwangcisweni kwesidlo kwaye ndagqibela indlela-tos. Nazi iingcebiso zam ezintlanu eziphezulu zokuba yinkosi yokulungiselela ukutya. Ndifunga ezi zicwangciso zokuzigcina sendisemkhondweni - kwaye basebenzele amawaka kwihlabathi liphela.

1. Yiba neseti yendlela zokupheka ezisempilweni

Oku kokona kutya kwam kokona kuphezulu kugubungela isidlo sakusasa, isidlo sasemini, isidlo sangokuhlwa, idessert, kunye neresiphi yokuhamba. (Inqaku elisecaleni: Izinongo ezinje ngetyuwa, ipepile, okanye ioyile yomnquma azithathwa njenge "sisithako" kwezi zokupheka.)

• Isidlo sakusasa: Matcha Mango Smoothie
• Isidlo sasemini: Isuphu yeCreamy Zucchini
• Ekuhambeni: Kulayishwe isaladi yeQuinoa
• Isidlo sangokuhlwa: Bowl yemifuno yentliziyo
• Dessert: Ibhanana Blast Smoothie
  Isitya

Ukuba neseti yeendlela zokupheka ozithandayo kunokwenza ukucwangciswa kwesidlo kube lula kakhulu, ngakumbi kwiiveki oziva ungaphefumlelwanga. Isitshixo kukungavumeli inkqubo ukuba ikukhathaze, kungenjalo kuya kuba lula kakhulu ukuwa kwi-bandwagon!

2. Yenza uluhlu lokuqala lokuthenga izinto ezivenkileni

Oku kunokubonakala ngathi akukho-brainer, kodwa kubalulekile ukubeka phambili uhambo lwakho kwivenkile okanye kwintengiso yamafama ngaphambi kokuba uqalise ukutya kwangaphambili. Oku kuqala ngokwenza uluhlu lokuthenga ekhaya. Thatha isitokhwe sokutya kunye nezithako osele unazo ekhaya ukuze ungachithi xesha kwaye imali yokuzifumana evenkileni.

Emva koko, cinga malunga nokuba zeziphi izitya ongathanda ukuzitya kwaye ukuba ungadibanisa, utshatise, kwaye wandise izithako. Umzekelo, ukutya ngequinoa lukhetho olukhulu: Unokwenza ibhetshi enkulu yequinoa kwaye wenze isidlo sokutya sakusasa (ingqolowa ebandayo), isidlo sasemini kunye nesidlo sangokuhlwa!

Okokugqibela, qiniseka ukuba unezitya ezaneleyo zokugcina ukutya kwakho ngokwahlukeneyo. Sebenzisa iibhokisi zebento zeglasi ukulungiselela isidlo sasemini kunye nesidlo sangokuhlwa. Izimbiza zeMason zikulungele ukugcina isaladi yokunxiba, ihummus, ipesto, kunye nezinye iisosi okanye ii-marinades.

Thatha ezinye izikhongozeli ezimbalwa zokugcina:

• iibhetshi ezinkulu zesuphu
• iquinoa okanye ezinye iinkozo
• iiproteni
• granola
• izithako zesaladi

Elinye icebo elibalulekileyo kukwazi xa uthenga ivenkile
iyakusebenzela. Apho ndihlala khona, ziziphithiphithi kwivenkile yokutya ngeCawa
emva kwemini, ke ndiyathanda ukuhamba kwangoko ekuseni xa izithuthi ziphantsi kwaye mna
angangena aphume.

3. Yenza imisebenzi emininzi xa upheka kwaye ulungiselela

Ndisebenza ngokukuko ngexesha lam, kwaye oko kuyaqhubeka nokupheka. (Ukugcina ixesha yinto ebalulekileyo endiqiniseke ngayo ukuba ndiyayifaka kwi "Isikhokelo soCwangciso loKutya okuPhezulu.") Ayizizo zonke izidlo ekufuneka zenziwe ngexesha elinye - sebenzisa ixesha lakho ngobulumko!

Pheka izinto ezahlukileyo kwisitofu. Ngelixa ezo zinto zibilayo zibila okanye ziqhuma, usike, uphonsa, kwaye ubhaka veggies, iitapile, igranola kunye nezinye izinto ezithandekayo ehovini. Lungisa zonke izithako zakho kwikhawuntara yekhitshi. Njengoko isitofu sakho kunye ne-oven zidubula, hlanganisa isiqhwithi se-hummus, ubisi lwe-almond olwenziwe ekhaya, okanye isaladi yokunxiba.

Ngale nto ithethwayo, ngamanye amaxesha abantu baqala ukutya isidlo sangokuhlwa ngokwenza izitya ezininzi ngexesha elinye, ezinokuba nzima kwaye zixinzeleleke. Ude uyazi imiyalelo yeresiphi ngentliziyo, qala ucothe ngesitya esinye seveki. Khetha malunga nezithako ofuna ukuzilungiselela, nazo.

Akudingeki ukuba ulungiselele onke amacandelo esitya ngaxeshanye. Ezinye izithako ezisisiseko, ezifana nerayisi, iquinoa, kunye ne-pasta, zinokwenziwa nge-batch, ngelixa izithako ezihlaziyiweyo zinokuphekwa kamva evekini. Okanye ungagcina izinto ngokwahlukeneyo. Ukukhetha ukungapheki yonke into ngaxeshanye (ukuze ukwazi ukwakha isidlo sakho kamva) kunokugcina ixesha elininzi.

4. Fikelela kwisibandisi efrijini ngokuzeleyo

Njengoko besenditshilo ngaphambilana, awunyanzelekanga ukuba ulungiselele isidlo ngasinye kwisitya esinye kwiveki ezayo - khetha nje isidlo esinye ofumana eyona nto inzima. Umzekelo, ukuba kunzima ukuvuka kwakusasa ntsasa nganye ukulungiselela isidlo sakusasa, sebenzisa ixesha lakho ukudibanisa i-oats yasebusuku ngeveki okanye ukubhaka ibhetshi yeemuffins ezigcwele iinkozo. Ngaba ukufumanisa kunzima ukwenza ixesha lesidlo sasemini? Phosa imifuno yakho kunye nemifuno kwizikhongozeli ezizodwa, kwaye ulungiselele isinxibo esenziwe ekhaya esinokukrwitsha ngaphezulu xa ilixesha lokutya.

Isitshixo kukuqala encinci kwaye usebenze ngendlela yakho yokuba nefriji egcwele izinto zokutya esele zilungiselelwe ukuze ube nakho ukuyila kuloo ndawo.

5. Hlanganisa izidlo zakho kamva, kunokuba zenziwe ngaxeshanye

Ukulungiselela izithako zokudibanisa ukutya phakathi evekini kuthatha elona xesha lininzi, ke ndincoma ukubekela bucala iiyure ezimbalwa ngosuku olunye ngeveki olusebenzela ukulungiselela nokupheka izinto zokutya, ezinje ngequinoa, amaqanda abilisiweyo, kunye nemifuno yeesaladi, ukudibana kamva. Akukho qhwa lifunekayo, kuba uzakube usitya ukutya kwakho iveki yonke.

Ukulungiselela isidlo kungathatha ngaphantsi kweeyure ezi-3

Kule mihla, ndilungiselela ukutya kwisayensi kwaye ndinokuthenga ivenkile, ndilungiselele, kwaye ndipheke ngaphantsi kweeyure ezintathu (uninzi) ngeMigqibelo.

Cinga ngokucwangciswa kokutya njengesitshixo sokugcina ixesha kunye namandla okubeka kwenye indawo. Ndisakonwabela ukupheka, njengokuba usenza, kodwa andikunandiphi ukuchitha ixesha elininzi kangako kwimisetyenzana yonke imihla.

Eli xesha longezelelekileyo ngokwam ngokuqinisekileyo lelona lungelo lilungileyo lokucwangciswa kwesidlo, ngakumbi xa kukho ezinye izinto ezininzi ebomini endinqwenela ukunikela ingqalelo kuzo - ukuzilolonga, ukuphola, ukufunda iincwadi, kunye nokuhlala nabahlobo kunye nosapho.

Ukulungiselela isidlo: Yonke imihla isidlo sakusasa

UMcKel Hill, i-MS, i-RD, ngumseki weNutrition Stripped, indawo yokuhlala esempilweni enikezelwe ekuphuculeni impilo-ntle yabasetyhini kwihlabathi liphela ngokusebenzisa iiresiphi, iingcebiso ngezondlo, ukomelela komzimba, kunye nokunye. Incwadi yakhe yokupheka, "Isondlo sihluthiwe," yayiyeyona nto yayithengiswa kakhulu elizweni, kwaye wabonakaliswa kwiFitness Magazine nakwiMagazini yezeMpilo yabaseTyhini.