Ukudla okunempilo akuqali ekhishini lakho. Baqala esitolo. Ukuthenga ukudla kungase kungabi umsebenzi ojabulisayo kakhulu, kodwa kubalulekile, futhi ngalezi zeluleko, uzokwazi ukuthenga ukudla okunempilo futhi ulondoloze imali encane .
Qala ngohlu lwakho lokudla. Cabanga ngezinto ozidlayo ofuna ukuzilungiselela ezinsukwini ezimbalwa ezilandelayo, bese ubheka ekhishini lakho ukuze ubone ukuthi unakho.
Bhala phansi konke ukudla kanye nezithako ozodinga.
Ungathengi Usola
Yidla okuthile ngaphambi kokuthenga. Uma ulambile, kunethuba elihle lokuthi uzothenga ukudla okungaphezulu okudingayo. Futhi ungalingwa yi-candy futhi uphathe e-checkout, ama-calories angaphezulu nje awudingi.
Yazi isiteji sohlelo
Uma usesitolo, qaphela ukuthi isitolo senziwe kanjani. Cishe uzothengisa iningi lezitolo zakho ezungeze umjikelezo ngoba ukudla okunomsoco kakhulu (umkhiqizo omusha, izilwane zasolwandle, inyama kanye nemikhiqizo yobisi) kuvame ukufakwa emaphethelweni. Hlala kude nokudla okunamandla okuphakeme emafutheni, ushukela, kanye ne- sodium ngokuvamile ezindaweni eziphakathi.
Abantu abaningi badinga ukudla izithelo nemifino, ngakho-ke qala esigabeni sokukhiqiza esitolo. Khetha izithelo nemifino ehlanzekile, evuthiwe futhi engenasici. Qaphela isikhunta, ikakhulukazi kumajikijolo futhi ukhiqize lokho okuhlanganisiwe ngokuqinile.
Ungadluli
Thenga kuphela inani lomkhiqizo omusha oyidingayo ngezinsuku ezimbalwa ukuze izithelo nemifino yakho ingabi nhlobo esiqandisini sakho. Thatha izithelo ezifriziwe nemifino uma udinga ukuzigcina isikhathi eside.
Yazi Indlela Yokutshela Uma Kukhona Okusha
Funa inyama enhle kakhulu, izinhlanzi zasolwandle nezinkukhu. Umbala akuyona inkomba engcono kunazo zonke, ngakho landela ikhala lakho.
Ukudla nezilwane zasolwandle kufanele kuphunga futhi kuhlanzeke. Inyama kufanele iqine, futhi inganamatheli noma iminyene.
Thatha izikhwama ezimbalwa ezicacile zepulasitiki ezivela emnyangweni wokukhiqiza ukuya emnyangweni wezilwane. Imfucumfucu ebomvu kufanele ivele ihlanganiswe ngokuphepha, kodwa kungani uthola ithuba lokuvuza? Beka ukhetho ngalunye esikhwameni salo ukuze uqiniseke ukuthi ngeke kube khona ukungcola okuphambene namajusi wezinyosi ezibandayo kuzo zonke izinto zakho zokudla.
Ungakhohlwa I-Calcium
Imikhiqizo yobisi ephansi noma engekho fat izohlinzeka umndeni wakho nge-calcium. Uma ungafuni ubisi, ubheke ezinye izithelo ezicebile ze-calcium ezifana nemifino eluhlaza noma ama-milk alternatives.
Khetha Izinhlamvu Ezicebile
Isinkwa, ilayisi, kanye nezitshalo ziyisisekelo esikudla kwabantu abaningi. Khetha okusanhlamvu konke lapho kunokwenzeka, okungenani isigamu sakho sezinhlamvu kufanele sibe yizinhlamvu eziphelele. Lokho kusho izinto ezifana nesinkwa esingakakolweni lonke kanye ne-pasta, ama-tortillas, i-oatmeal, i-popcorn, i-grain okusanhlamvu ephelele, nelayisi elibomvu.
Funda amalebula okudla kanye nezithako zokudla
Lokhu kubaluleke kakhulu uma ulandela ukudla okukhethekile noma ubukele isisindo sakho. Zonke ukudla okuphakhejiwe kuyadingeka ukuthi ube nalolu lwazi, ngokuvamile ohlangothini noma ngemuva kwephakheji.
Umthombo:
Ucwaningo, Imfundo kanye Nezomnotho (REE), Service Research Research (ARS), kanye noMnyango Wezolimo We-United States (USDA) ngeNational Agricultural Library (NAL). "Nutrition.gov: Yakha ukudla okunempilo nge-Smart Shopping."