Uma kuziwa ekulungiseni nasekukhonzeni ukudla okusheshayo, akukho lutho oluthinta kalula ukudla okufriziwe. Zifanele kahle efrijini yakho, gcina isikhathi eside, futhi kulula ukuyilungisa. Ukwamukela ukudla okufriziwe kungabuye kube yindlela enhle yokulondoloza imali uma uthengi lapho bethengiswa. Futhi-ke, ungakwazi futhi ukugcoba ukudla okusha okuphakade ukuze uzigcine isikhathi eside, okuyindlela enhle yokusika imfucuza.
Kodwa Ingabe Ukudla Okumanzi Kunempilo?
Isenzo sokuqandisa asenzi ukudla okunempilo noma okungenampilo; kuncike ekutheni umthamo wokudla okunomsoco weqhwa. Izithelo ezivuthiweyo nemifino ingaba nempilo enhle kakhulu, kodwa ama-pizza afriziwe, ukudla okudlayo kanye nezinye izinto ezihamba phambili zingaba nzima kakhulu. Uma ukudla kwakho kunomsoco ngaphambi kokuba kuqedwe, kuzobe kukuhle kuwe.
Akufaki yini ukuguqula inani lokudla lokudla?
Ukuqhwala akuthinti inani lekhalori, okuqukethwe kwe- fiber , noma inani lamaminerali. Kungenza umehluko ngamavithamini ambalwa, njenge-folate ne- vitamin C. Kodwa, inani elikhulu lokudla okunomsoco lizogcinwa emva kokuqhwala.
Ukuqhwaza akuguquli inani lamafutha, amaprotheni, ama-carbohydrate noma ushukela noma. Okuqukethwe oketshezi kungashintsha, okubonakalayo lapho ususa ukudla kwakho. Ungase ubone i-puddle yetshezi njengoba amanzi eshiya.
Ingabe Ukudla Okunezinhlanzi Okulingana Nesisindo Esifanele Uma Ubala Amakholori?
Isitsha esivaliwe sokudla kufanele silinganise okufanayo ngaphambi kokuqandisa futhi emva kokuqandisa.
Kodwa, uma kukhona oketshezi oluthe xaxa okuphuma ekudleni njengoba kudla, ukudla okusebenzayo kungalimaza kancane. Uma kuphela oketshezi olulahlekile ngamanzi, inani lekhalori ngeke lishintshe kulowo okhonzayo, kodwa lingashintsha ubukhulu obubonakalayo besabelo.
Ukukhetha ukudla okunempilo okumanzi
Uma uthenga ukudla okufriziwe, bheka imikhiqizo engenalo ushukela oluningi, i- sodium noma i-calories ephezulu.
Ngezinye izikhathi kulula, kodwa kungase kube okukhathekayo uma ufika ngaphesheya kwesigxobo esilula sezinkomo. Nazi amathiphu ambalwa okukhetha ukudla okunempilo okubandayo.
Khetha imifino ecacile (eziningi zingathathwa ezincane ezincane esikhwameni), kunokuba imikhiqizo equkethe namasiki. Uma uthanda ngempela ukulula kwezilwane nemifino, bheka ama-sauces akwenziwa ngamanoni amancane ne-sodium. Uzodinga ukubuka amalebuli weNutrition and ukhumbule ukuthatha ukucubungula ubukhulu.
Umqondo ofanayo nezithelo. Khetha izithelo eziqhwa ngaphandle kokushukela noma isiraphu enziwe. Futhi qaphela amakholori engeziwe ezitshalweni eziqandisiwe ze-smoothie mixes ngoba zivame ukwenziwa nge-ushukela angeziwe ukuthi awudingi.
Ukukhetha ukudla okunomsoco okuphephile kanye nokudla okudlayo kuzothatha umsebenzi omncane wokubheka. Zivame ukuphakama ngamafutha agcwele, i-sodium, ushukela, nama-khalori, kodwa akuzona zonke ezithe amavithamini namaminerali aphezulu. Ama-pizza, ama-roller rolls, ama-sandwichs asekuseni, ama-burritos, ukudla okukhuni inkukhu okuthosiwe kanye nokunye ukudla akuvamile ukukhetha okuhle. Kodwa, uma uqhathanisa amalebula noma useshe esigabeni sokudla semvelo esitolo sakho, ungathola ukudla okubandayo nokudla okulula okukuhle kuwe.
Ukudla okunezinhlanzi, izinhlanzi, izinhlanzi zasolwandle nezinkukhu kungcono kakhulu uma kwenziwa ngaphandle kwezithako ezengeziwe.
Gwema izinkukhu, izinhlanzi ezinhlanzi, izinja zezinkukhu kanye nezinye ukudla okuhlanziwe nokudla. Khetha izinkukhu ezikhukhulayo ezikhukhunziwe, izinhlanzi ezicacile, nezinhlanzi ezinhlanzi ezingezona izinkwa.
Ukudla okugcoba ekhaya
Ngenkathi cishe noma yini oyithengayo, ukukhula noma ukupheka kungenziwa iqhwa, amaqanda asesigodini sawo futhi noma yini ethengiswa ku-container noma uphawu olusindiwe ayihlosiwe ukuba iqhwa. Futhi ukudla okunjengamayonnaise, ukugqoka isaladi, nama-sauces ayisikhilimu akuhambeli kahle efrijini.
Inyama, izinkukhu, inhlanzi, kanye nezinhlanzi zasolwandle kungenziwa iqhwa ngaphandle kwenkinga. Izithelo nemifino eminingi ingahle iqhwa, ngaphandle kwe-ulethisi neminye imifino eluhlaza.
Nazi amathiphu ambalwa wokuqandisa ukudla kwakho okusha:
Izithelo zingahle zihlutswe futhi zithathwe ngamakhilogremu angu-1 kuya ku-2-intshi bese zifakwa ebhodini lokubhaka futhi lifakwe kuze kube yilapho ziqinile. Beka izithelo ezincane izikhwama zamahhala. Lena indlela enhle yokugcina izithelo ze-smoothies noma zokupheka ezibiza izithelo. Kungase kungabonakali kuhle, kodwa kuzoba kuhle ukupheka noma ukuxuba.
Imifino ithatha umsebenzi omncane wokugcina okulungile. Kufanele bahlanjululwe ngaphambi kokuba bafake emasakeni ehholofri. Ukugcoba ama-veggies akho, uwafake emanzini abilayo okwesikhashana noma amabili bese uwaphonsa emanzini e-ice ukuyeka inqubo yokupheka. Awufuni ukuthi ama-veggies aphekwe yonke indlela, kodwa i-blanching isisiza ukugcina ubumnandi babo buhle kangcono.
Ukudla okunomsoco, izinkukhu, nezinhlanzi kungagcwaliswa ephepheni lokufaka amafriji bese kufakwa efrijini. I-Leftovers noma ukudla ozilungiselela ngaphambi kwesikhathi kungenziwa efriziwe ezitsheni ezenziwe ngokukhanda.
Ukuthunga nokulungiselela Ukudla okunezinhlanzi
Imifino ehlumelekile ngokuvamile akudingeki ukuba ithole ngaphambi kokupheka. Ungabilisa, usebenzise umthamo noma uwabeke ku-microwave ngokushesha. Izithelo namajikijolo kufanele athathwe kancane ngaphambi kokuwasebenzisa, kepha uma uvumela ukuba uncibilike ngokuphelele, bangase bajabule kakhulu.
Kudla ukudla okudliwayo ngokuvamile kudinga ukuthuthwa ngaphambi kokupheka. Uma kungenjalo, ugijima engozini yokucubungula izingxenye zangaphandle zenyama nokugcoba phakathi nendawo. Thaw ukudla kwakho ngokuwabeka esiqandisini noma emanzini abandayo. Ungavumeli ukuba bathambile ekamelweni lokushisa ngoba amabhaktheriya angakhula enyameni uma u-ti eshiyiwe ngaphandle kwehora noma amabili.
Kungathatha isikhathi eside ukuthambisa ukudla kwakho, ikakhulukazi ukusikeka okukhulu kwenyama, ngakho uhlele phambili. Uma kufanele upheke ukudla kwakho ngaphambi kokuba uthathwe, qiniseka ukuthi ukwandisa isikhathi sokupheka ngamaphesenti angaba ngu-50 futhi usebenzise i-thermometer yezinyama ukuze uhlole ukungena.
> Imithombo:
> Academy of Nutrition and Dietetics. "Ukudla okumanzi: Okulula futhi okunomsoco."
> Academy of Nutrition and Dietetics. "Ukuluthisa Ukudla Okunambithekile."
> United States uMnyango Wezolimo Ukuphepha Ukudla Nevisi Yokuhlola. "Ukuqhwala nokuphepha kokudla."