1 - Faka uhlelo lokudla lwe-Snob Strategy
Imicimbi yezenhlalakahle namaqembu ayingxenye yokuphila. Ukuphila ngendlela enempilo nokulondoloza umzimba onamafutha akusho ukuthi imisebenzi yomphakathi ayinqamuli. Asikho isidingo sokuzizwa ucindezelekile mayelana nokudla okungavunyelwe hhayi kwimenyu yakho ehlanzekile, noma ukwesaba ungqimba lwe-fat elizumayo oluvela ngaphezu kwemisipha yakho eyakhiwe kanzima. Susa ukukhathazeka ngokulahlekelwa izitja ezinamathanga noma u-abs wensimbi ukuya emaqenjini ngokusebenzisa isu lokudla se-snob lapho ulawula khona. Lokhu kuzokuvumela ukuba ujabulele imisebenzi, sigcine ukubukeka kwakho okubukeke futhi ube nomona walabo abazibuza ukuthi wenze kanjani. Lesi yisikhathi sokuqeda ukudla kwakho ngaphakathi ngaphakathi.
2 - Yidla Ngaphambi Kokuya
Yenza ukudla kwakho okunempilo ngakwesokunene futhi ubambelele esimweni sakho sokudla esivamile ngaphambi kokuya emcimbini. Uma ubamba iqembu, uzoba nokulawula okungaphezulu kwalokho okulungiselelwe. Kunoma yikuphi, ukudla ngaphambi kokuba uhambe kuthatha isilingo sokuzijabulisa. Leli qhinga lidala ukudla okulula okudla okulula okukugcina ekulandeleni nasekugcineni lawo masonto ayisithupha. Ukudla into efana nama-apula atsiwe nge-bhotela ye-peanut ngaphambi kokuba iqembu livuse ukudla kwakho okulula okudla okudlayo ukuhola izinketho ze-dinner kamuva. Uma usuvele unelisekile, ukugcwalisa ipuleti yakho ngeqembu lama-junk ngeke kube okukhangayo.
3 - Gqoka izingubo ezifakiwe
Sisebenza kanzima ukubukeka izingubo ezifanelekile zemizimba echazwe kahle. Imisebenzi yomphakathi ayiyona isikhathi sokukhipha ibhulukwe lezintambo. Gqoka ama-slacks akho afanelekile, ama-jeans, noma ugqoke futhi ugcine ubhulovu bakho bufakwe, isifuba siphezulu futhi sinekamelo kodwa hhayi ukudla. Lokhu kubangela ukudla okuhle okubukeka kahle okuzogwema ukudla okuveza ukusikisela okuncane kakhulu kwe- bloat . Futhi, ngubani ofuna ukuhlala azungeze azizwa engakhululekile. Izindwangu zokugqoka zizokwenza kube lula ekudleni kokudla kweqembu njengemifino, inyama enomzimba, amasaladi, namanzi amaningi.
4 - Thatha i-Healthy Dish
Ucelwa ukuba ulethe isidlo kumsebenzi wezenhlalakahle futhi ukudla okunempilo ku-snob kuzozivolontiya njalo ukuletha imifino noma isaladi. Ukuthatha ukukhetha okunempilo kugcina ukudla okunomsoco okondla ekhaya. Uzokwazi ukushiya iqembu ngaphandle kokubuyela esilingweni ugijima ekhishini lakho. Ukwazi izithako ezitsheni lakho kuzokubeka ekunetheleleni ukujabulela into efanelekile kilokholori. Ungase ube nje inkulumo yenkampani ebeka isibonelo sokuthi udla kanjani impilo enempilo ukuze ugcine umzimba onamafutha!
5 - Ukudla Spy
Ngena esimweni sokudla se-snob spy ngokushesha lapho ufika. Zinike isikhathi sokuthi indawo yimuphi ukudla ongafuni ukudla kanye nezintandokazi ezingenzeka. Gcina ingilazi ye- wate r esandleni sakho sokubamba ukugwema ukubamba kusukela "emkhawulweni wokuvala" ithebula elincane futhi uhlanganyele okungenani imizuzu engu-20. Lokhu kuzovumela isikhathi esiningi ukuba ubuyekeze ukukhetha kokudla ngaphambi kokudla noma yini. Ukuba yi- snob spy yokudla okulula kakhulu kuthola lula ngomsebenzi ngamunye wezenhlalakahle futhi kuzosiza ukugcina lokho okukhishwe kanzima.
6 - Dlulisa ama-Appetizers
I-Appetizers ihloselwe ukuheha futhi izokuncelisa futhi ikulayishe ngama-khalori ngaphambi kokuthi kudle ngisho nasetafuleni. Ukudla okucabangayo ukudla okudlayo kuzothola leli qiniso futhi kungene emmoqweni wokulawula umonakalo ukweqa isilingo sokunwa nokugcina amakholori emcimbi omkhulu. Uma kunoma yikuphi ukudla okwenziwe ngomunwe okumelwe kujatshulelwe, kufanele kube nomkhawulo ezitshalweni, imifino eluhlaza noma amantongomane amantongomane . Hlaziya, isidlo sakusihlwa sisasa!
I-7 - Yiba i-Picky
Akukho okubi kakhulu kunokuchitha ama-kilojoule ekudleni ongawuthandi futhi ngeshwa, akukho into enjengokubuyiswa kwekhalori. I- food snob ekhethwayo iyokhetha kakhulu futhi ikhethe izintandokazi zamaqembu ezinkampanini eqondakalayo futhi uqaphele ukuthi ungadluli kunoma iyiphi into eyodwa. Ukugonywa kokucindezela kontanga ngesikhathi sokusebenza kungase kube yinkinga futhi uzizwe unzima kakhulu. Le-snob yokudla ihlanganisa izinketho zokudla okunempilo kungakhathaliseki ukuthi abangane babo benzani. Ukukhipha lapha ukukwenza amakholori akho abalwa.
8 - Gcina Ithambekile
UFred Flintstone umlenze wegundane ungase ubheke ngendlela emangalisayo kodwa ukudla okunomzimba okunamandla kuyazi ukuthi yiphi amaprotheni engcono kakhulu. Ngaso sonke isikhathi khetha inyama emhlophe ngaphezu komdaka emisebenzini yomphakathi. Inyama emhlophe igxile, iqukethe amafutha aphansi kanye nezifundo ezibonisa ukusiza ekukhuleni komzimba nokubuyiselwa. Inyama enomzimba iyimithombo emikhulu yamaprotheni , i-macronutrient ebalulekile yokuthola impilo nempilo efanele.
9 - Be Food Smart
Phakathi nemicimbi yenhlalakahle njenge-Thanksgiving, inyoni ehlutshiwe iyaqala ukungabaza. Uyazi ukuthi isikhumba se-turkey esichosiwe siyiphunga futhi siyidla kancane yini ngeke siphule ibhange le-physique elibukhali? ULilian Cheung, umqondisi womhleli we "Umthombo Wokudla" ovela eHarvard's School of Public Health ubonisa amafutha amaningi kunamafutha agcweleyo esikhumbeni futhi ukujabulela kancane kunenzuzo ngempela emzimbeni. I- smart snob yokudla izoba nengxenye encane yesikhumba esibiwe futhi ingabuyeli emuva imizuzwana.
10 - Yiba uCarb Smart
Imicimbi yezenhlalakahle ivame ukusebenzisa ama-carbohydrates angenampilo anama-khalori anele ukuze athele iqembu lonke lebhola. I- carb smart food snob ngeke ilayishe ipuleti yayo ngesinkwa esimhlophe, izigqoko zamazambane ahlambulukile nekhekhe. Bayophinde batshale uhlelo lwabo lokuhlola izinsiza ukuze basize ukwenza izinqumo ezinhle kakhulu ezifuna i-carb fibrous kanye nama-protein asemancane. Bazogwema ushukela ophezulu kanye nezinto ezinomzimba ezinjengezifo. Le snob yokudla izoba ngempela emdlalweni wabo lapha. Bayoba nezinkezo ezincane ezimbalwa zezintandokazi ezifiswayo, ujabulele eyodwa kuphela ekhonza endaweni eqondakalayo, noma weqa ama-carbs angenampilo ndawonye bese ukhetha ubhontshisi obuluhlaza.
11 - Phuza Amanzi
Njengoba konke ukuvuvukala okubangelwa ukudla nokuphuza utshwala emiphakathini yezenhlalakahle, i- detox yokudla i-snob kuyoba yilapho ithwala ibhodlela lamanzi noma ingilazi ukuze igcine umzimba wayo ukhululeke. Amanzi akusizi nje ukugcina ukulinganisela komzimba emzimbeni kodwa futhi kusiza ukuthuthukisa umzimba futhi unikeza umuzwa wokugcwala ukuvimbela ukuphuza ngokweqile.
12 - Mkhawulo Utshwala
Utshwala lukhulu emikhosini yomphakathi. Ngokujwayelekile akekho ogcina ukunakwa iwayini kuze kube phakade. Ngokuvamile lokhu kudansa kwethebula kuqala okwenzekayo noma okungenani kusebenza kubo. I- snob yokudla okucabangelayo iyazi ukuthi utshwala buyimpendulo enkulu yokuzivocavoca umzimba futhi kuyomnciphisa ukudla okungaphezu kweziphuzo ezimbili. Ukwehlukanisa ingilazi yamanzi phakathi kweziphuzo kuyisimo esihle sokugcina umzimba uphuthumele futhi ingqondo icabange ngokucacile. Kunconywa ukuba uphuze ama-ounces angu-8 wamanzi kuwo wonke ama-ounces amathathu ophuza utshwala.
13 - Ukubukwa kwe-Fat Watch
I-Casseroles kanye nemizimba eqinile nje ayixubeki, futhi ukudla okunamafutha aphansi okubavimbela njengenhlupho. I-Casseroles ivame ukugcwala amaxube e-cream aqoshiwe, imayonnaise, nezitini zebhotela. Ngabe ngichaza izithombo, ushukela wezinkwa, namathini wamasobho okusetshenzisiwe nazo izithako eziyinhloko? Lezi zivame ukudla okuvinjelwe okuhlala emathunjini akho njengedwala futhi kubangele ukukhushulwa ngokukhululekile. I -fat snob yokudla ephansi ijabule kakhulu ngokudla ama-veggies amasha kanye namahlumela aseBrussel abhakabisiwe esikhundleni salokho.
14 - Yiba Antioxidant Smart
Amajikijolo amasha agcwele ama-antioxidants asisiza ukunciphisa ukuvuvukala ekusakazweni kwegazi. I- anti-oxidant snob yokudla iyazi kahle izinzuzo zabo eziningi ezempilo futhi ngeke neze ukunganqikazi ukujabulela izithelo ezinjenge-blueberries fresh. Manje, uma amajikijolo ehlanganiswa nama-creams nama-sauces, i-antioxidant smart snob yokudla ingase ithathe ukudlula.
15 - Yiba iSampler
Ukuvumela ukudla okukhohlisayo okugcwele ngesikhathi semicimbi yezenhlalakahle nakho kuyindlela yokukhetha futhi isampula yokudla yesampula iyakwazi ukuyisebenza njengepro. Lokhu kuzothatha ukulawula okukhulu nokuqapha izingxenye ezifana nokuba kwi- Costco enesidlo sasemini sesampula. Ukujabulela ukulunywa kwalokhu futhi ukulunywa yilokho ukuziphatha kokudla kwe-snob ekuhle kakhulu futhi kuvumela ukuthi kunambitheka izintandokazi eziningi zezinhlangano ezinikezwayo. Uzobuya uzwa unelisekile futhi ungahambisani necala eliza nokuphuza ngokweqile.
16 - Cha
Imicimbi yezenhlalakahle iza nezesekeli zokudla ezinqatshelwe njenge-gravies, ushizi owenyama, ukusabalala, nokukhwabanisa okuhlatshiwe. Abalungile bathi akukho snob yokudla okuzobheka labo kanye futhi ngeke baphakamise isitsha sabo ukuze bakhonze. Ingxenye encane yekhwalithi yekhwalithi ingase ibe ngakho ngakho konke okunye okubonakalayo kubonakala njengama-khalori achithiwe. I-takeaway: Ukuthi u-no ukukhipha kusho ukuthi u-yebo ungasondeza i-abs kanye nemilenze.
17 - Yiba Dessert Smart
I-Desserts iyinkokhelo yazo yonke imisebenzi yomphakathi. I- smart dessert snob izosebenzisa izindlela zokwenza ikhekhe futhi idle nayo. Abanye bakhetha ukujabulela i-sliver encane yezintandokazi zabo kuyilapho abanye bezindlela ezibucayi zokuba nakho konke. Ukumba isithelo ngepayi, ngekilasi, yiqiniso, ukudla okuhlakaniphileyo kuhamba ngokufaka imfucumfucu. Esinye isisindo sokudla esithandwa kakhulu sithatha izinyembezi ezimbalwa ezingaphezu kwamadonsi amabili futhi uphendule ikhala lakho ekugcineni. Noma ngabe iyiphi indlela esetshenzisiwe, imizuzwana ayisoze yindlela yokukhetha. I-takeaway: Yiba yi-dessert ehlakaniphile, gcina isinqumelo ku-pie hhayi emathangeni akho.
Imithombo:
I-Harvard Health Publications, iTurkey: indawo enempilo yokudla kwamaholide, uPatrick J. Skerrett, 11/19/12
I-Harvard School of Health Public, Umthombo Wokudla, uLilian Cheung, uMqondisi Wemhleli
UMnyango Wezolimo we-United States, Imininingwane Yokudla Yezinkukhu neTurkey , 9/11