1 - Ukudla okunempilo Ngokushesha
Ngiyazi ukuthi kubonakala sengathi kuwumsebenzi omningi ukulungisa ukudla okunempilo ekhaya, ikakhulukazi uma ungenaso isikhathi esiningi. Kubonakala kulula kakhulu ukuthabatha okusheshayo nezishibhile endleleni eya ekhaya noma emsebenzini noma esikoleni, kodwa-ke, ukudla okuningi kokuthatha imali kuphezulu khalori hhayi konke okunomsoco.
Kodwa ngicabanga ukuthi ngingasiza. Zonke izidingo zokudla okunempilo ngumthombo wamaprotheni, inqwaba yezinkomo noma izithelo futhi mhlawumbe izinhlamvu ezithile noma imithombo enempilo ye-carbs. Ukuthenga ikhishi lakho ngokudla okunempilo nezithako ukuze ulungele njalo. Gcina izinhlobo ezihlukahlukene zokudla, eziqhwa, ezomisiwe nezomathinini esandleni-ungaxuba futhi uhambelane ukuze uhambisane nomoya wakho. Awuqinisekile ukuthi yini ongayenza? Flip ngokusebenzisa i-slideshow ngemibono embalwa yokudla okulula.
2 - Qala Nge-Pasta ne-Jar yeSauce
Gcina izimbiza ezimbalwa ze-pasta sauce ezifana ne-marinara ne-Fra Diavolo kanye nezinhlobonhlobo ezahlukene ze-pasta egcwele okusanhlamvu. La masoso asekelwe utamatisi angumthombo omuhle kakhulu we-lycopene namavithamini kanye nalawo ngokuvamile asezingeni eliphansi ngamakholori (bheka izinhlobo ezincane ze-sodium uma unomusa osawoti).
Ungakhonza nje i-pasta ne-sauce njengokudla konke ngokwayo, kodwa ukudla okunomsoco kanye nokuvuthwa kuyoba kangcono kakhulu uma ufaka izithako ezimbalwa ezifana nezamatamatisi, anyanisi, pepper, iminqumo noma amakhowe.
3 - Yenza isaladi enkulu bese ukhonza njengesidlo
Ungase usetshenziselwe ukukhonza isaladi eseceleni njengengxenye yokudla, kepha uma usebenzisa ipuleti enkulu, engeza ama-veggies amaningi nomthombo wamaphrotheni, uthola ukudla kwakho konke khona lapho.
Cabanga ngesilinganiso sakho se-side esilula isaladi, mhlawumbe into efana ne-ulethisi noma amaqabunga e-spinach eluhlaza, utamatisi, ikhukhamba, ama-olivini no-anyanisi abagqoke izingubo zokugqoka zase-Italian noma ukugqoka okuncane okwesibhakabhaka. Bump ukuthi kuze isaladi chef sika nge ukufafaza kancane of ushizi, amaqanda kanzima abilisiwe, kanye ham noma turkey tincetu.
Noma udale into efana ne-salad efana nesaladi evezwe lapha. Qala ngombhede we-arugula nephezulu ngezithelo zomvini, ama-walnuts, nenkukhu, bese uqedela nge-vinaigrette ekhanyayo kodwa ekhanda. Yengeza isinkwa noma ezimbili zesinkwa esinezinhlamvu (futhi mhlawumbe ingilazi yewayini elimhlophe) kanye nokudla kwakusihlwa.
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4 - Qala Nge-Can Can Soup futhi Ukwenze Kakhulu
Akutholi lutho olulula kunokuvula i-can of soup, ukuwuthela embizeni nokukhanyisa umshini wokushisa. Inkinga ukuthi iningi lazo alinambitha konke okuhle, livame ukuphakama kakhulu kwi-sodium, futhi kungenzeka ukuthi bayakwazi emnyangweni wokudla.
Kodwa, kuhle ukuba namathini amancane esobho ekulindelwe kwikhabhinethi lakho, futhi ungathuthukisa ukunambitheka nokudla okunomsoco ngokungeza okunye okunempilo. Mhlawumbe uqale ngesobho esilula se-inkukhu bese ushaya isanqante esisikiwe ukuze uthole amavithamini A ngaphezulu, futhi uma unenkukhu ephule, ungangezela amaprotheni amaningi futhi wenze isobho sakho sibe ukudla okunomsoco.
Eqinisweni, uma unesiqandisini esigcwele, ungenza isobho esenziwe cishe uma uqala nge-can or carton yenkukhu, inyama yenkomo noma imifino bese ufaka imifino, i-pasta, amazambane, i-legumes, inyama noma inkukhu. Into enhle ngokwenza isobho njengalezi ukuthi awukwazi ukuyihlahlela ngempela - ungakwazi njalo ukwengeza izithako eziningi kanye nokuphumula njengoba isobho lipheka.
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5 - Yenza Sandwich Enempilo Nenhliziyo Enhle
Ngicabanga ukuthi abantu bavame ukuhlanganisa ama-sandwich ngesikhatsi sasemini, kepha isangweji elikhulu elinempilo lingasebenza njengokudla. Qala ngezinkwa zakho zokudla okusanhlamvu noma i-roll enkulu bese wengeza inyama enomzimba. I-Leftovers ihamba kahle noma i-grill ezinye amabele ezinkukhu ukuze zihlale zikhona izobho, ama-saladi noma ama-sandwich. Phezulu enemifino eningi, u-anyanisi, utamatisi, isinaphi encane noma i-dab ye-mayo, futhi isidlo sisetafuleni.
Ezinye izinhlanzi ze-sandwich zihlanganisa i-tuna ekheniwe noma i-salmon, amakhowe angama-portabella ama-mushroom, noma ama-burg patger ama-frozen angama-microwave noma afudumele esiteji esiphakeme.
6 - Ukudla okunamafutha kanye nemifino bese ukhonza phezu kwelayisi
Ukudla okufana nalokhu kungabonakala sengathi uchithe konke ukupheka ntambama kodwa empeleni, kulula kakhulu. Noma yimuphi inyama ephilile iyosebenza - yenkomo, ingulube noma inkukhu - futhi kuyindlela enhle yokusebenzisa ukusala okusele. I-veggies eluhlaza noma enemibala ihamba kahle, njenge-broccoli, i-pepper, noma izaqathe, kodwa amakhowe ayenjalo.
Vele ushise amafutha omnqumo omncane epanini bese upheka ama-veggies akho. Yengeza inyama yezinyosi-gazinga kuze kuphele inyama. Engeza i-sauce yakho oyintandokazi bese ukhonza phezu kwelayisi oyilungiselele phezulu phezulu kwesitofu, ku-rice cooker, noma nge-rice okusheshayo elula futhi elula, isitoreji esikhwameni selayisi esingena ku-microwave. Ingabe uhlobo lwelayisi luyadingeka? I-Basmati iyintandokazi yami, kodwa yiba ngumsolwa wokukhetha irayisi elibomvu ngezinye izikhathi - linamafutha amaningi futhi kunambitheka omuhle kakhulu we-nutty.
Zama Le Recipe Easy
7 - Thatha isidlo sokuhamba esitolo esitolo
Mhlawumbe awunayo isikhathi sokupheka isidlo sakusihlwa kulolu suku, futhi uthanda umqondo wokuletha ekhaya dinner, kodwa konke ongakucabanga ngakho ukudla okusheshayo. Kodwa, ungabuyisela isidlo esinempilo ngaphandle kokuhamba umzila wokudla okusheshayo - isitolo sakho sokudla sinokudla okuningi okulungele kudle okwamanje.
Okokuqala, thola inkukhu yokushisa eshisayo. Lezi zinkukhu zinamafutha aphansi, ngokuvamile zivuthiwe kahle futhi konke okumele ukwenze ukudweba inyoni bese uyikhonza ngezinhlangothi ezimbalwa. Izitolo zokudla ngokuvamile ziba nemigoqo yesaladi nokudla okuningi okushisayo nokubandayo ongayithatha ekhaya bese ukhonza ngokushesha.
Ngaphandle kwalokho, ungaya esigabeni samahhala bese uthatha izikhwama ezimbalwa zemifino ekulungele ukuqhutshwa emayini ye-microwave. Okokugcina, thatha isinkwa esihle se-bread whole grain bread from counter counter, bese uthatha i-yogurt ethile yamaGreki esuka endaweni yobisi ye dessert.