Ukukhetha ukudla okunomsoco ezindaweni zokudlela eziningi uzizwa njengomsebenzi onzima. Ikakhulukazi uma amamenyu anemininingwane yokuphuza umlomo noma izithombe ezilingayo - futhi ulambile. Uma ungadli kaningi kakhulu, ungase ukwazi ukugcoba ukudla okunomusa kodwa akusihle kakhulu kuwe. Kodwa uma udla ezindaweni zokudlela njalo, udinga ukwazi ukuthi ungathola kanjani ukudla okunempilo kakhulu.
Eziningi zokudla zinezinketho ezimbalwa ezinempilo, futhi lokhu kungabonakala kwimenyu. Indawo yokudlela ingase futhi igcine amamenyu ahlukile kuye ngokuthi yini ekudleni eyimfashini. Isibonelo, ungathola ama-fat-fat, i- gluten-free , noma izinketho eziphansi-carb ziyatholakala.
Usadingeka uhlole ukukhethwa. Ukuba nje ophansi noma okukhululekile kokuthile akuqinisekisi ukuthi ukudla okukhethekile kuyinto enempilo kunezinto ezivamile zemenyu.
Ngifika ezindaweni eziningi zokudlela. Nanka amathiphu ami okuthola ukudla okunempilo kwimenyu.
Bheka izinto ezifakiwe kakhulu:
- Izinhlanzi noma izilwane zasolwandle ezifana ne-crab, i-clams noma i-scallops
- Inyama enomzimba, njenge-marton filet
- Izinkukhu, njenge inkukhu noma i-turkey
- Imifino enjengobhontshisi noma amalenti
- Ama-Vegetarian Entrees
Bese uqinisekisa ukuthi indlela yokupheka ifanelekile. Awufuni ukwengeza amakholori amaningi kakhulu kusuka kumanoni angaphezu kweqile noma ubhekene ne- sodium :
- I-steamed
- Iphukile
- Bhaka
- Ixhunyiwe
- Ikhanseliwe
Lezi zinto zemenyu zivame ukwehlisa amafutha nama-kilojoule uma nje zingagxiliwe ezinsikeni ezinzima.
Izindlela zokupheka zokugwema:
- Ethosiwe
- Okufakiwe okujulile
- Au gratin
- I-Creamed
- Batter othosiwe
Ukudla okulungiselelwe ngalezi zindlela kunamafutha amaningi kanye nama-kilojoule, futhi kungase kube phezulu kwi-sodium, futhi.
Ukukhuluma nge-sodium, lokhu kudla kuphezulu kakhulu kwi-sodium:
- Kuqoshiwe noma yini
- I-soy sauce
- I-cocktail sauce
- I-teriyaki sauce
- Isobho noma umhluzi
Cela ukuthi ukudla kwakho kulungiselelwe ngaphandle kwalezi zinto noma ukhonze ohlangothini.
Khetha isaladi esikhundleni sesobho.
Ingabe wonke ama-saladi ahle? Eziningi zazo, ikakhulukazi uma zifaka imifino eminingi, imifino nezithelo, kodwa usengathola amafutha amaningi nama-khalori uma egcwele izigqoko zokugqoka kanye noshizi. Hlela i-vinaigrette elula esikhundleni, noma sebenzisa i-lemon noma i-lame juice. Hlala kude nama-salads we-taco noma ama-saladi aphethwe yizinkukhu zezinkukhu ngoba zikhulu emafutheni, ama-calories kanye ne-sodium.
Uma ufuna i-dessert, khetha into eveza izithelo ezintsha noma amajikijolo esikhundleni samaswidi aphakeme aphezulu njengama-pie, amaqebelengwane noma i-ayisikhili.
Awuboni izinto ezibukeka kahle enemenyu? Ungesabi ukucela iseva yakho usizo. Ngokujwayelekile, ungashiya izithako eziningi ongafuni noma ukuzenzele esikhundleni. Ungakwazi ukuthenga isigamu sesigamu sesidlo sakho, noma uma unesiqandisisi nama microwave atholakalayo, ungathatha ingxenye yokudla kwakho ukuze uhambe.
Umthombo:
I-American Heart Association. "Amathiphu Okudla Ngaphandle." Kufinyelelwe ngo-Ephreli 11, 2016. http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/DiningOut/Tips-by-Cuisine_UCM_308333_Article.jsp.