Izindawo zokudlela kanye nokudla okusheshayo
Uma udla ukudla okunempilo, upheka ukudla okuningi ekhaya, udle izingxenye ezinengqondo futhi uqaphele ukugcwalisa ukudla okunomsoco ukuze uphefumule umzimba wakho. Kodwa kuthiwani uma uthola isifiso sokudla okusheshayo? Noma kuthiwani uma usuku lwakho luba matasa futhi awunawo ukhetho kodwa ukuvakashela idrayivu yendawo yendawo? Kungenzeka yini ukhethe ukudla okusheshayo okunempilo? Siyabonga, kunjalo. Uvele uzibophe ngolwazi oluhle ngaphambi kokuba uhambe.
Ingabe Ukudla Okusheshayo Kungabe Kunempilo?
Ukudla okusheshayo ngeke kubonakalise ukudla kwakho. Kholwa noma cha, kunezinketho ezinempilo ezindaweni zokudla okusheshayo. Kodwa izinto zemenyu ezingase zigcine ukudla kwakho okuhle endleleni yakho zivame ukungcwatshwa ebhodini lemenyu ngaphansi kwezinye izinto ezigcwele amafutha, amakholori, i-sodium noshukela. Uyazi, ukudla esivame ukukufisa.
Ngakho uvakashela kanjani ukujoyina okuthandayo ngaphandle kokuvula uhlelo lwakho lokudla oluhlakaniphile?
Abaningi abadla okunempilo bazovakashela kuphela umthengisi wokudla okusheshayo kanye ngenyanga noma ngaphansi. Futhi lapho behamba, banesimiso endaweni ngaphambi kokuba bangene ngaphakathi. Basebenzisa izinhlelo zokusebenza ze-smartphone noma iziqondiso zokudla okunomsoco ku-inthanethi ukunquma ukuthi bayodla kusengaphambili. Uma wazi ukuthi uzodla ngaphambi kokuya emgqeni ukuya ku-oda, cishe awukho isisulu sebhodi lemenyu elikukhohlisa ngezindleko eziphansi, amadili aphezulu okudla ngekhalori.
Ungadla Ukudla Okusheshayo Nokuswela Isisindo?
Uma uzama ukufinyelela umgomo wokulahlekelwa isisindo, ukuhamba ibhodi yemenyu yokudla okusheshayo kungaba yinto ekhohlisayo. Kodwa akunakwenzeka. Kukhona ukudla okusheshayo okudliwayo okudliwayo ngaphansi kwama-khalori ama-500 .
Futhi ezinye zokudla okuphelele zikhona ikhalori zibalwa ngisho nangaphansi kwalokho.
Ukudla okusheshayo khalori okusheshayo kwe-dieters kuzoxhomeka ekutheni uvakashele (bheka uhlu lwemikhombandlela engezansi) kodwa lezi zeluleko ezijwayelekile zizokusiza ukunciphisa inani lamafutha nekhalori futhi ugcine uhlelo lwakho lokulahlekelwa kwesisindo endleleni.
- Khetha isiphuzo sekhalori-mahhala. Iziphuzo eziningi zokudla okusheshayo zilayishwa ngekhalori. Eqinisweni, ukudla okusheshayo okudumile okugwedezekayo kanye namaluthi kunika amakholori angaphezu kokudla konke. Amanzi yisiphuzo esiphuthumayo sokudla okusheshayo. Uma ungathandi amanzi alula, engeza ucezu lwelamula ukuze uthole ukunambitheka okungeziwe (okuvame ukutholakala eduze kwe-condiments). Ukudla nge-soda ngeke kukhulise inani lakho lekhalori, kodwa ezinye izifundo zibonise ukuthi ukuphuza ukudla soda kungakwandisa izifiso zakho zokudla okungenamsoco.
- Hlela usayizi omncane wesabelo. Uma ufisa ukudla owaziyo ukuthi kunamafutha nama-kilojoule, phakamisa usayizi omncane kunayo yonke. Ngezinye izikhathi, usayizi wengane noma ukudla kwezingane kungcono kakhulu. Uzokwazi ukwanelisa ukufisa kwakho ngenani elincane kakhulu lamakorikhi.
- Yeqa ama-sauces, ama-dips kanye nama-toppings. Ungagcina amakhulu ama-khalori namagremu angenakubalwa amafutha ngokudla ukudla ngaphandle kwama-sauces nama-toppings. Ngisho nama-condiments okudla okusheshayo afana ne-ketchup noma i-sauce ye-barbecue ingeza ama-calories engeziwe futhi ushukela kaningi. Ungahle uhlele isaladi yakho ngaphandle kokugqoka. Futhi, i-lemon kuyindlela enhle yokwengeza ukunambitheka ngaphandle kwamakhalori.
- Hamba-mahhala. Uma ula ukudla okuthandayo ngesimo seladi ungakwazi ukusika inani lekhalori lokudla kwakho. Ezinye zokudlela, njenge-Subway, zikuvumela ukuba ulandele inyama yakho oyintandokazi kanye ne-veggie combo njenge-isaladi noma isangweji. Ukukhetha isaladi kusiza ukunciphisa ukhalori ngoba ususa isinkwa. Vele uqiniseke ukweqa izithako eziphezulu zekhalori isaladi efana noshizi nama-croutons. Uma ungeke ukwazi ukuthola ukudla kwakho ngendlela yesaladi, ube nesikhwama esibhekile evulekile, ngokususa ungqimba oluphezulu lwesinkwa.
Amathiphu Okwenza Ukudla Okusheshayo Kucebile
Ngisho noma ungazama ukunciphisa phansi, usengenza izinqumo ezihlakaniphile ezindaweni zokudla okusheshayo ukuze ukhuthaze impilo enhle nokuphila kahle.
Sebenzisa lezi zeluleko ukwakha ukudla kwakho.
- Izithelo nama-veggies zivame ukutholakala kodwa akulula ngaso sonke isikhathi ukuthola. Buza ngama-apula tincetu noma izithelo ezintsha uma ungakuboni kuboniswa kwimenyu.
- Yithi cha kwizinhlelo zokudla eziphezulu . Ukudla okuningi kwama-combo kunikeza izinkulungwane zamakholori nama gramu amaningi angadingekile amafutha noshukela. Hlela i-la carte ukuze ugcine amakholori alawulayo.
- Yakha ukudla kwakho ngokwezifiso . Khetha izinto ezimbalwa ezincane futhi ucele ukuba zilungiselelwe ngaphandle kosawoti owengeziwe, ama-toppings noma ushizi ukuze ulondoloze ama-calories. Ngokucela ukulungiswa okukhethekile, ungase uthole ukudla okusheshayo.
- Thola i-sodium-savvy ngokudlula izitsha zangaphandle. Iningi lokudla okusheshayo lokudla ukudla linikeza sodium eningi kunalokho okudingayo. Abanikela kakhulu kunazo zonke bavame ukuba yizinhlangothi. Izitsha eziningi zokudla, njengamafriji noma izindandatho ze-anyanisi, zilayishwa ngosawoti owengeziwe futhi zinikeza inani elincane lomsoco. Kungakhathaliseki ukuthi weqa izinhlangothi ngokuphelele noma ulalele usayizi omncane kakhulu futhi uhlukanise nomngani.
- Gwema ukudla okuthosiwe uphinde uhambe ngezinto eziboshwe esikhundleni. Izinto zemenyu ezibhalwa ngokuthi "i-crunchy" "crispy," "ehlanziwe," noma "ezonkwa" zivame ukuthosiwe. Lezi zinto zingandisa uketshezi kwakho kwamafutha angenampilo , njengamafutha agcwele noma ama-trans. Esikhundleni salokho, khetha ukudla okuboshwe noma okugcokiwe. Uma ungaqiniseki ngendlela indlela ukudla okulungiselelwe okulungiselelwe ngayo, cela.
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Izinketho zokudla okunempilo e-Pei Wei
- Hamba kakhulu kumaprotheyini. Izinhlangothi zesitashi kanye nokudla okudliwayo akunakwenzeka ukuthi uhlale uzizwa unelisekile noma ugcwele isikhathi eside. Ngakho zama ukugcwalisa amaprotheni uma uyala ukudla. Engeza isifuba sezinkukhu esiklanyelwe kwisaladi yakho noma uhlele ubisi lwe-skim esikhundleni sokubhukuda ukuze ugweme ukulamba ngokushesha ngemva kokudla.
- Yeqa i-dessert. Uma wenza izifiso zakho futhi ukhethe ukuvakashela ukudla okusheshayo kokudla kulondoloze amaswidi ngelinye ilanga.
Ukudla okusheshayo kokudla
Iyini indawo oyikhonzile yokudla okusheshayo? Skena lolu hlu ukuze uthole indawo yakho ephezulu futhi ubone ukuthi yini ongayenza ukuze ugcine ukudla kwakho endleleni.
- McDonalds
- AmaH Hamburgers aseWendy
- I-Burger King
- I-Taco Bell
- I-chick-fil-A
- I-Sonic Drive-In
- I-Subway
- I-KFC (i-Kentucky Fried Chicken)
- Ama-Arby
- I-Panera
- IJamba Juice
- Queen Queen
- Dunkin Donuts
- Quiznos
- I-Panda Express
- Ruby NgoLwesibili
Izwi elivela
Ukuzama ukugcina uhlelo lwakho lokudla endleleni kungaba yinselele uma unesimiso esibucayi. Ngezinye izikhathi, ukudla okusheshayo kuyindlela yakho kuphela. Nge, siyaqonda. Eqinisweni, ngezinye izikhathi singase sibe khona nawe endleleni yokuhamba. Ukuvakasha okukodwa ekuhlanganyeleni kokudla okusheshayo cishe ngeke kusonakalise impilo yakho enhle. Kodwa nge amathiphu ahlakaniphile nokuhlela ngokucophelela ungenza ukudla kwakho okusheshayo ukudla okunempilo, futhi ugqugquzele amandla ethuthukile nokuphila kahle kulo lonke usuku lwakho olumatasa.