Funda amacebo alula ukupheka ukudla okunempilo nokudla okulula
Uma ufuna ukusika amafutha nokusika ama-khalori ekudleni kwakho, ukubheja kwakho okuhle ukupheka ekhaya. Ngokuzilungiselela ukudla kwakho, ulawula uhlobo lwezithako ekudleni kwakho kanye namasayizi omzimba wesidlo ngasinye. Kodwa ngisho nokudla okuphekwe ekhaya kungancipha uma ungaqapheli. Sebenzisa le amathiphu okupheka okuphephile ukulungisa ukudla okuzokusiza ugcine uhlelo lwakho lokulahlekelwa isisindo endleleni.
Nazi ezinye amathiphu.
Ukuthenga Ikhishi Lakho Ngamahle Okupheka
- Amaphoyinti angamathanga. Enye yezeluleko ezinhle kakhulu zokulahlekelwa isisindo ukulungisa izindlela zokupheka. Amanoni amanengi asetshenziselwa ukulungiselela ukudla adza ukuvimbela ukunamathela ngesikhathi sokupheka. Ngokusebenzisa amaphoyinti angenamathela, ungangeza inani elincane lamafutha omnqumo noma amanye amafutha aphilile ukuze uhlanganise ukunambitheka kokudla kwakho, kodwa uzosika amanoni angadingekile.
Izintambo ezingabambiswanga, izinsimbi zokugcoba nezinsika zasolwandle nazo zenza inqubo yokuhlanza ngokushesha futhi kulula. Uma ungasindisa isikhathi ekhishini, uzoba nomkhuba wokuqhubeka nokupheka enempilo ekhaya. - Ikhishi lekhishi. Isilinganiso samakhishi edijithali yindlela enhle yokukala ubungako bezingxenye kanye nezithako. Phakathi nenqubo yokupheka, ungayinquma amakholori namafutha ngokusebenzisa izingxenye eziqondile zesithako ngasinye. Ukulinganisa nezinkomishi nezinkezo kubeka igumbi lesiphambeko. Nokho, isibalo sedijithali sizokusiza ukuba ulinganise izinto zakho ngokucacile.
Isilinganiso sekhishi elingabizi futhi lizokusiza ukuthi ubone ukuthi ubukhulu besikhathi sini emva kokudla. Izinhlelo zokulandelela ukudla zinembile kakhulu uma unikeza inani eliqondile lokudla oyidlile. Ngesilinganiso samakhishi, ukuthola isilinganiso esifanele kulula futhi kulula.
- Iziqukathi ezisebenzayo ezilodwa. Enye yezingqikithi ezibaluleke kakhulu zokuphulukisa isisindo ukulawula usayizi wesabelo. Abapheki abaningi bayolungisa iresiphi enkulu, bese begcina ukudla ebhodweni okwakulungisiwe. Nakuba lokhu kusindisa isikhathi ngesikhathi esifushane, kungase kusho ukuthi udla okungaphezu kwalokho okudingayo ngesikhathi sokudla. Uma ulambile, kulula ukulayisha ipuleti yakho uma uzikhandla esitsheni esikhulu sokudla.
Yenza imizamo yakho yokupheka inemali ikhokhwe yonke isonto. Hlukanisa ibhodlela elikhulu lokudla zibe izingxenye ezinengqondo ezihlanganiswe kahle eziqukathweni ezikhonzayo. Ukudla okuncane okudala kuyoba lula ukufinyelela uma usheshe futhi unempilo enhle kuwe. Kungenzeka futhi ukuthi bangaphansi kwama-khalori futhi banciphise insimu ngaphezu kokudla okukodwa okuthengayo esigabeni samafriji esitolo sakho sokudla .
Sika amaKhalori Ngezizinda Eziyisisekelo
- I-Applesauce. Ukubhaka amakhukhi akho kanye nokuphatha ngokuvamile kunempilo kunokuthenga izinhlobo zangaphambi kokuhlanganiswa esitolo. Izimpahla eziningi ezithengwa ngesitolo ziqukethe amafutha ahambayo afaka ama-calories futhi anikeze ekukhuleni kwe-cholesterol nesifo senhliziyo. Kodwa ngisho nezinhlobo eziphekwe ekhaya zingagcwele amafutha. Ukuze upheke kahle, zama ukufaka ama-appleauce ngamafutha noma ibhotela.
Ukususa ama-appleauce ngamafutha kuzokhipha amafutha bese kunquma ama-khalori, kodwa kungashintsha nokuthungwa komkhiqizo wakho ophelile. Ukufaka endaweni ngokujwayelekile kusebenza kahle kuma-muffins, imigoqo noma ikhekhe zokupheka. Ezinye zokupheka ze-cookie zingasebenza futhi, kodwa zingadinga ukuhlolwa okuthile. Ukuqala, shintsha inani elilinganayo lama-applesauce ngamafutha. Yenza izinguquko njengoba kudingeka. Bheka izinhlobo ezincane zokushukela ze-appleauce ngemiphumela engcono kakhulu.
- Inkukhu isitifiketi. Ezokupheka okunomsoco, inkukhu yenkukhu iyinhloko enkulu yamafutha , ukhilimu noma ibhotela. I-Stock kusiza ukugcina ukudla okumanzi futhi kuvimbela ukudla ukuthi kungabambeleli. Isibonelo, lapho ulungiselela imifino ehlanjululwayo, umpheki wezokudlela angafaka amafutha omnqumo noma ibhotela epanini ukufaka ukunambitheka kanye nokusiza ekucubungeni. Kodwa ngokusebenzisa isikhwama sezinkukhu kunalokho, uthatha amafutha bese usika ama-khalori.
Uzothola ukuthi leyo nqola yenkukhu izokusiza ukunikeza izintwana zakho ukuthungwa okuhle. Ngokwesibonelo, ubambe ukhilimu nebhotela lapho ulungiselela amazambane aphuziwe bese ufaka umhluzi okhuphuka usawoti esikhundleni salokho. Geza amazambane bese ufaka usawoti ukunambitha. Ukwenza i-hummus? Ithikili yokupheka enempilo kufanele ukweqa ithini elithwala ama-khalori. Esikhundleni salokho, engeza inani elincani lamafutha omnqumo nenkokhelo yenkukhu ukuze uthole ukungaguquki okwenziwe kahle.
- Ubhontshisi omhlophe. Enye yezintandokazi zami zokunciphisa umzimba-ke ukusebenzisa ubhontshisi omhlophe. Izithelo zokupheka ezinomsoco ngokuvamile zibiza ukhilimu noma ubisi wonke ukuze kutholakale ukuthungwa okunamandla okudliwa yi-diners. Kodwa ubhontshisi obumhlophe obungcweti bangenza into efanayo ngaphandle kokufaka ama-calories noma amafutha abalulekile.
Ngesikhathi esilandelayo lapho ulungiselela isobho sakho ozithandayo sekhrimu, njenge-squash, isanqante noma amazambane, lungiselela iresiphi njengoba kuboniswe ku-recipe yangempela. Ekupheleni kwenqubo yokupheka, uma ukhilimu wengezwa, thatha enye inamba yamabhontshisi omhlophe bese uhlanza ubhontshisi usebenzisa inqubo yokudla noma i-blender. Engeza amanani amancane we-puree kwisobho sakho aze ahlangane nokuvumelana okufisayo. Leli phuzu eliphephile lokupheka lizosiza ukunquma amafutha nama-khalori ngenkathi ufaka amaprotheni enempilo kwisobho sakho.
Pheka ku-Bulk kodwa Ulawule Amasayizi Wezinxenye
Ukupheka nge-bulk kusindisa isikhathi. Ungagcwalisa ukupheka kweviki ngesikhathi esifanayo kuthatha ukulungiselela ukudla okufanele usuku. Kodwa kaningi, ukugcina ukudla ezitsheni ezinkulu kungaholela ekudleni ngokweqile. Uma ulamba ngesikhathi sokudla futhi udinga ukukhipha isobho lokukhishwa ebhodweni elikhulu, kulula ukuthatha okuningi.
Gwema leso simo ngokuhlukanisa iresiphi enkulu ibe yi-servings eyodwa uma uqeda ukupheka. Bese uhlanganisa izinto zibe ukudla okuphelele, okuphansi kwekhalori. Isibonelo, pheka ummbiza wesobho ophilile, onomuncu, kanye ne-batch yemifino e-sauteed kanye ne-fat fat baked treat. Hlukanisa iresiphi ngayinye ukuze ukukhonjiswa okukodwa kwalowo nalowo kuhlanganiswe kahle futhi kugcinwe ndawonye esiqandisini sakho. Ngesikhathi sokudla, thatha kuphela amaphakheji okudingayo. Kulula, elula futhi esheshayo.
Kungase kubonakale njengomsebenzi omningi ukwenza ukupheka okunempilo ekhaya. Kodwa lezi zeluleko zokulahlekelwa kwesisindo zizokusiza ukunciphisa amafutha nama-khalori ekudleni kwakho konke. Njengoba ujwayele ukusebenzisa lezi zeluleko zokupheka, uzofunda ukulondoloza isikhathi, uzozizwa ngcono ngokudla okudlayo futhi uzothola impumelelo enkulu ohlelweni lwakho lokulahlekelwa isisindo.