Lungisa Ukudla Okunempilo Ngaphambili
Isihluthulelo sokulahlekelwa isisindo noma ukugcinwa kwesisindo kuyinto inhlangano ehlakaniphile. Uma unempilo enempilo, isisindo sokulahlekelwa isisindo esilungele ukudla uma ulambile, kungenzeka ukuthi ugcine inani lakho lekhalori ekulawuleni futhi ufinyelele imigomo yakho yezempilo nempilo. Ngakho-ke kuwukuhlakanipha ukufunda amakhono okudla okuphephile okunempilo.
Abantu abaningi bathenga bese bepheka ngeSonto kusihlwa, kodwa ungayenza noma nini lapho uthola ihora ozolisebenzisa ekhishini. Lezi ziqondiso zizokuqondisa yonke inqubo yokulungiselela ukudla okunempilo, ukugcinwa, nokuvuselela. Yidla lezi zidlo zokudla noma ukupakisha futhi uzivuselele ukudla kwasemini. Udinga imibono yasekuseni? Sebenzisa ukudla kwasekuseni okungama-300-khalori ongakulungela isonto.
Uhlu Lokudla Okudliwayo Lokudla Okudliwayo
Ngaphambi kokuba uqale ukulungisa ukudla okunempilo kwesonto lakho, udinga ukuba zonke izithako zakho zilungele. Thatha lezi zinto kusuka esitolo.
- 4-6 amabele angenasici, angenasikhumba. Isidlo ngasinye sesithupha sakho kufanele sibe nama-ounces angu-3-5 amaprotheni. Uma ungayithandi inkukhu, khetha i-ngulube, inhlanzi noma inyama yenkomo ephilile. Noma uma unesitshalo, khetha ubhontshisi obumnandi noma i-tofu.
- 1-2 amakhilogremu aluhlaza. Lolu hlelo lokulungiselela ukudla lusebenzisa ubhontshisi obuluhlaza, kodwa ungakhetha noma yiliphi i-veggie eluhlaza ongakwazi ukuyihambisa phezu kwesitofu. Amahlumela aseBrussels, i-broccoli, ne-asparagus isebenza kahle, futhi. Lezi zikhumba ziphansi kakhulu kilojoule futhi zinempilo enhle, ngakho-ke uzolayisha kulezi zikhathi zokudla kwakho okulungiselelwe.
- Idilogithi elilodwa lemifino enemibala ekhanyayo . Engeza umbala wombala ekudleni kwakho ngemifino enemibala. Ama-karoti amnandi ngoba ashibhile, kulula ukupheka, futhi anomsoco, kodwa khetha i-veggie oyithandayo kakhulu.
- Amazambane ama-6 aphakathi. I-Yukon amazambane egolide asebenza kahle, kodwa amazambane abomvu asebenza futhi. Yeqa amazambane ase-russet ngoba ngokuvamile uvame kakhulu.
Ngaphezu kwalokhu kudla, kuzodingeka ube nezitsha eziyisithupha zokuvuselela. Lolu hlelo lusebenzisa iziqukathi nxazonke ze-Ziploc 3.5 cup ngoba zibeke kahle kahle esiqandisini sami. Kodwa izinkampani eziningi zenza iziqukathi ezisebenza kahle.
Isinyathelo Sokuqala: Hlanza futhi Udlame Imifino
Qala inqubo yokupheka ngokugeza nokutshala imifino yakho eluhlaza futhi enemibala. Gweba ukuphela kwamahhontshisi aluhlaza bese uwaphonsa ku-colander ukuze ugeze ngaphansi kwebhokisi. Bese, ikhasi bese uhlukanisa izaqathe zakho.
Sula imifino ngokwehlukana kwi-stovetop. Kumele kuthathe imizuzu engu-10 nje kuphela ukuze imifino ipheke. Uzokwazi ukuthi ama-veggies aphekwe yini uma ungawashaya ngemfoloko. Kodwa ungawapheki isikhathi eside kakhulu. Awudingi imifino yama-mushy ekudleni kwakho okunempilo.
Isinyathelo Sesibili: Geza nama-Potham Steam
Ngenkathi ama-veggies akho eshisa, uthathe imizuzu emihlanu ukukhipha amazambane. Bese ugwaza amazambane ngamunye ngommese. Uzobamba amazambane ku-stovetop. Kodwa lokhu kuzothatha isikhathi eside. Hlela imizuzu engu-20-30 amazambane ukupheka.
Uma ungathandi amazambane, ungasebenzisa okusanhlamvu okunempilo kunalokho. Ngesinye isikhathi ngisebenzisa irayisi yasendle, umzala omncane, noma i-quinoa enhle esikhundleni samazambane. Izinhlamvu ziwumthombo omuhle we-fibre , kanti ezinye izithelo, njenge-quinoa, zinikeza nomthamo onempilo amaprotheni .
Inkukhu enamafutha kanye nocezu
Ukuze ulungiselele isifuba senkukhu , ubeke isifuba ngasinye ebhodini lokubhaka uphinde ufafaze usawoti kanye nopelepele. Ungaphinda wengeze ukunambitheka nokuqhekeka ngokufafaza izinhlanzi zesinkwa esinezinwele phezulu. Abanye badla okunempilo baze bagcobe uviniga balsamic enkukhu yabo ukuze banambitheke kahle.
Ungasebenzisa ezinye izingxenye zenkukhu uma ukhetha. Cishe uzoqaphela ukuthi amabele angenasici, angenasikhumba angenasikhumba ayabiza kunezinye izingxenye zenyoni. Kodwa khumbula ukuthi amaqiniso okondleka kwezinxenye ezahlukene zenkukhu ahluka, ngakho-ke ama-calories akho angakhuphuka futhi.
Beka ishidi lokubhaka kuhhavini eliye lalinganiselwa ku-375 degrees. Ukubilisa imizuzu engu-20-30 kuze kube yilapho inkukhu iphekwe ngokugcwele. Bese usika isifuba ngasinye sibe ngamathanga aminyene.
Ukudla Okumnandi Kwempilo Nokudla
Uma zonke izithako zakho seziphekwe, sekuyisikhathi sokuhlanganisa ukudla kwakho okunempilo ngesonto. Okokuqala, faka amazambane owodwa kwisitsha ngasinye. Khona-ke, engeza inqwaba yemifino eluhlaza kanye nemifino embalwa embala. Okokugcina, engeza izingcezu ezimbalwa zezinkukhu bese unamathisela isitsha ngasinye.
Faka iziqukathi esiqandisini noma efrijini yakho. Ungagcina ukudla okuncane esiqandisini nokudla ezimbalwa efrijini kamuva ngemuva kwesonto. Uma ugcina isiqandisini sokudla-friendly , uzoba nesikhala esiningi eduze kwamaprotheni akho okudla okulula kanye neziphuzo.
Ukudla ngalunye kunika cishe ama-260 kilojoule, ama-gramu angu-3 amafutha, ama-17,4 amagremu ama-carbohydrate nama-gramu angu-31 amaprotheni. Ukudla okukudla kwakho kungashintsha kuye ngokuthi ubukhulu bakho bunjani.
Phinda udla ukudla okuphekwe nsuku zonke
Ukuvuselela ukudla kwakho okunempilo, mane nje uthathe isitsha esiqandisini bese uyifaka ngaphakathi kwe-microwave. Pheka ngamaphesenti angu-70 ngomzuzu owodwa. Khona-ke, susa isitsha esivela ku-microwave bese ubeka inkukhu epulazini. Sishisa izithako ezisele ngaphezulu kwamaminithi angu-2-3. Engeza izithako ezisele eziseplaneni yakho futhi usulungele ukudla!
Ukuze ulungise ukudla okubandayo, ususe ehrivini bese uwukhipha efrijini ngobusuku bonke. Bese, landela imiyalo efanayo (ngenhla) yokuvuselela.
Ngenxa yokuthi isidlo sincane kakhulu kilojoule, ungangeza ama-sauces akho noma ama-condiments ozithandayo. Gcoba isoso sesoso se -ushukela noma elinye ukunambitheka enkukhu, engeza ibhotela kumazambane akho, noma ufafaze ama-alimondi ekudleni okwenziwe nge-crunch. Vele uqiniseke ukuthi ungeze lezi ziphazamiso ngokulinganisela ukugcina amakholori wokudla aphansi kanye nokuhlela kwakho kokudla endleleni.