1 - Kungani Ukuthenga Ukudla Okunempilo ngobuningi?
Ukudla okuza ngobuningi ezitolo njenge Costco kungakusindisa imali kanye nesikhathi-uma nje unendawo yokuzigcina. Kodwa ungathengi ukudla okungenampilo-khetha ukudla okunomsoco okungagcinwa isikhathi esiningi ekhishini lakho noma epantry.
Flip ngokusebenzisa umbukiso wesilayidi ukuthola izinto ezinempilo ongazithenga ngobuningi.
2 - Ubhontshisi obomile namaLenti
Ubhontshisi obomile (ubhontshisi bama-navy, ubhontshisi be-pinto, ubhontshisi abamnyama, njll) ashibhile, ikakhulukazi ubhontshisi owomile kanye namalenti emasakeni. Bakulungele ukwelula amadola wakho wokudla uma uwasebenzisa njengomthombo oyinhloko wamaprotheni ukudla kunokudla.
Izithombo zomzimba nazo zinhle kuwe - zigcwele amaprotheni, amavithamini namaminerali, futhi aqukethe amakhemikhali amakhemikhali anenzuzo. Ubhontshisi obomile obomile kanye namalenti ayohlala okungenani ngonyaka uma uwagcina endaweni eyomile. Ama-lentile akhulu ngoba ungayisebenzisa ngaphandle esikhwameni. Ubhontshisi obumile obudinga ukupholisa amahora ambalwa ngaphambi kokuwasebenzisa.
Ubhontshisi obomile ekheniwe buhlala isikhathi eside futhi kulula ukuyisebenzisa. Akuzona njengabizi kakhulu njengezinyosi ezimanzi ezomile, kepha ungakwazi ukubeka lapho zihamba khona.
3 - izithelo ezomile
Imifino, imifula, ama-apricot omisiwe kanye nezinye izithelo ezinganqanyuliwe kuze kube sekupheleni konyaka emaphakheji angavuliwe. Bese uzigcina ezinqolobaneni ezingenayo umoya esiqandisini ngemva kokuwavula.
Izithelo ezomile azizona izithelo ezintsha, kodwa namanje ziqukethe amavithamini amaningi, amaminerali kanye ne-fiber. Ukwehla izithelo ezomile noma ukuwafaka kuma-saladi kanye ne-cereal kuyindlela enempilo yokwandisa ukudla kwakho kwezithelo.
4 - Amantongomane aseseShell
Amantongomane asesezinkongqeni zawo empeleni ayenawo amafreshest. Ziphezulu emafutheni e-monounsaturated ne-polyunsaturated, enhle enhliziyweni yakho futhi aqukethe ezinye i- polyphenols ezingase zibe nezinzuzo zezempilo.
Amantongomane amaqanda azohlala kuze kube nonyaka endaweni epholile, eyomile yekhishi lakho, uma nje uwashiya emagobolondo abo, ngakho-ke isitoreji uma sezihamba.
Kuthiwani ngamantongomane aselethiwe? Ziyakuthanda futhi - futhi uma uthola ukuthenga okuhle, vele ugcine okungeziwe efrijini kuze kube yilapho ubudinga.
5 - Izithelo eziKheniwe Nemifino
Ungathenga cishe noma yikuphi izithelo noma imifino emanzini noma embizeni, futhi kuzohlala iminyaka emibili. Imifino ekheniwe ilahlekelwa ukulahleka komzimba uma kuqhathaniswa nemikhiqizo emisha, kodwa isalokhu isondlo sokudla okunomsoco.
Imifino ekheniwe ivame ukuphakama kwi-sodium ngakho-ke uma udinga ukubukela ukudla kwakho kwe-sodium, qiniseka ukuthi ufunda amaLabelithi Eqiniso Okudla . Ngokufanayo, izithelo zomquba zivame ukwanda ushukela owengeziwe uma ziqukethe isiraphu.
6 - Isobho Esikhunjelwe Nomile
Isobho esikheniwe kanye nama-soups omile we-soup ashibhile futhi ahlala isikhathi eside. Khetha isobho elisemathinini eliphansi kwamafutha kanye nesobho sosizi-umhluzi osuselwe kuncono kuwe kuneziphuzo ezinokhilimu.
Isidlo esenziwe ekheniwe asinomsoco njengoba imifino entsha noma efriziwe, kodwa ungathuthukisa umsoco we isobho sakho ngokungeza imifino, inyama noma inkukhu ensikeni ngenkathi kushisa phezu kwesitofu.
7 - Imifino efriziwe
Imifino ehlumelekile ivame kakhulu ephansi kwe-sodium kunezinguqulo ezisemathinini. Azihlali isikhathi eside nje uma zingenakheni, kodwa zizwakala kangcono - zidle ezinyangeni eziyisithupha ukuze uthole ukunambitheka okukhulu.
Kunezinhlobo eziningi zamanani, kusukela ezikhwama ezingabizi kakhulu izaqathe, ubhontshisi, ummbila noma i-peas ezihlanganisweni eziningi ezingavamile eziza namaqanda azo (bheka ama-sodium nama-khalori).
Eminye imifino ithengiswa emasakeni e-steamer ukuthi ungena ngqo ku-microwave yakho futhi unambitha nje ngokuhle njengokusha. Zithengisa kakhulu, kepha zingase zifanele ukuthenga iqembu uma zihamba.
8 - Izithelo nemifino yemifino
Ijusi lezithelo noma imifino eboshwe noma evalwe emabhokisini okukhonza angabodwa kanye nama-pocket kuzohlala izinyanga ezimbalwa ekhishini lakho kuphela uma ungawavuli. Kodwa uma sekuvulwe, kodwa bayohlala kuphela ngesonto esiqandisini.
Zombili izithelo nezitshalo zemifino zinamavithamini amaningi kanye ne-potassium - kodwa bheka i-juice yamaphesenti angama-100, hhayi iziphuzo zamanzi eziyishukela. Uma ukhathazekile ngamakhalori, khetha iziphuzo ze-veggie. Noma ubeke isitimela kwi-soda ye-club bese wenza iziphuzo zezithelo ezilinganayo ngezingxenye ezilinganayo zejusi ne-soda futhi uzosika ama-calories ngesigamu.
9 - Inhlanzi enamathanga
Izinhlanzi zase-Ocean, ezifana ne-salmon ne-tuna, zicebile kuma-omega-3 fatty acids namaprotheni futhi zizohlala unyaka owodwa kwi-pantry shelf yakho.
I-salmon enezinyosi kanye ne-tuna ziphelele ukuba zibe nesaswidi, ama-saladi, kanye nezindlela zokupheka. Ngaphezu kwalokho, ungagcina ama-oysters ekheniwe, ama-clams, nama-sardine okusetshenziswa ekuphekeni noma njenge-appetizers.
I- salmon yendabuko ekheniwe iza namathambo, noma ungakhetha i-saum fancy ngaphandle kwamathambo. Khetha i-salmon emhlophe noma i-pink egcwele emanzini, kunamafutha, ukuze ulondoloze ngama-calories.
10 - Inkukhu Yomkhuhlane Otholile
Thenga izikhwama zezinkukhu ezikhukhunziwe ezikhukhunziwe noma izinkampani zezinkukhu ukuze uhlale wenza isandla sokwenza isobho sezinkukhu, ama-salaries noma ama-sandwich. Gwema imikhakha yenkukhu etholakalayo ngoba ikhulu kakhulu kumafutha nama-calories.
Ezinye izindlela zokukhukhumeza inkukhu zihlanganisa imfucumfucu, ama-scallops nezinhlanzi. Bayohlala kahle ezinyangeni ezimbalwa efrijini lakho futhi bangadliwa futhi bakulungele ukudla ngesikhathi esifushane.
11 - Ilayisi, i-Barley nama-Oats
Irayisi ende okusanhlamvu ayithengi futhi ihlala isikhathi eside ukuze ugcine okuningi. Khetha ilayisi elibomvu phezu kwelayisi elimhlophe ngoba liphakeme fiber kanye nezakhi.
Irayisi yasendle yinye enye into enhle, kodwa ingaba yindleko, ngakho-ke yifuna ukuyithengisa noma ukhethe ama-blends angabizi kakhulu elayisi omhlophe nesendle.
Ibhali liyinhlamvu ephelele ehlala njalo engasetshenziselwa isobho kanye zokupheka. Futhi ungakhohlwa mayelana nama-oats omisiwe noma ensimbi ahlala isikhathi eside futhi enhle kakhulu kuwe.
12 - Okungayithengi Nge-Bulk
Kungumqondo omuhle ukubeka imali kwizinto eziningi noma ukudayiswa noma kunini uma ungakwazi, kodwa ungathengi ngaphezu kwalokho oyokudla. Ukudla ngobuningi akuyona into enhle uma ubaphonsa ngaphandle. Izithelo ezintsha, imifino, noma okunye okulimazayo kanye nokudla okuphezulu kwamafutha akuzona ukhetho oluhle lokuthenga ngobuningi.
Isibonelo, imbewu eqoshiwe kanye namantongomane ayahamba emva kwezinsuku ezimbalwa lapho izitsha zivulwa futhi ezisha futhi izithelo nemifino zihlala izinsuku ezimbalwa, ngisho naseqandisini.
I-oliva yemifino ingenye umkhiqizo ongase ube uzama ukuthenga ngemali enkulu. Kodwa, uma ungasebenzisi amafutha amaningi, khetha amabhodlela amancane kunezinkudlwana ukuze ungachithi amafutha noma ugcine usebenzise amafutha angenalutho ekuphekeni kwakho.
Umquba kufanele ugcinwe kahle ezinkomeni ezomile ezingenwe umoya ukuze uphumule kahle futhi kuphele izinyanga eziyisithupha kuphela. Ungathengi ngaphezu kwalokho oyokudingayo.