Okuqukethwe
Igama elithi "ukudla" livusa abantu abaningi izinhlangano ezingezinhle eziphikelelayo ezihambisana nenqwaba yemikhawulo, ukudla okunganambitheki nokungajabulisi. Ukudla okuningi kwe-mono nesikhathi esifushane kukhona. Ukudla okunomsoco kunemithetho, kepha le yimithetho eguquguqukayo ekusiza ukuthi wehlise isisindo ngaphandle kokuphazamiseka, uzuze umphumela ozinzile. Konke kuqala ngokukhetha ukudla okufanele ukudla nokushintsha indlela odla ngayo. Ukuze ukwehla kwesisindo kube mnandi futhi kube lula, udinga ukwazi ukuthi ungashintsha kanjani imenyu yakho yokudla.
Kuyini ukudla okuhlukahlukene?
Ngokudla okuhlukahlukene, izazi zokudla kusho ukusetshenziswa kwemithombo ehlukene yamaprotheni, amafutha nama-carbohydrate, kanye nokulinganisela phakathi kwazo. Lokhu akukona ngokudla okujabulisa nsuku zonke noma ukudla ngokungahleliwe. Ukudla okunempilo kuhlale kulula futhi akudingi izindleko ezingeziwe zezinto ezibonakalayo.
Iqukethe:
- Amaprotheni ezilwane (inkukhu, inhlanzi, inyama, i-offal, amaqanda, i-cottage shizi) nemifino (imifino, okusanhlamvu);
- Ukudla kwe-carbohydrate (okusanhlamvu, imifino nezithelo);
- Amafutha agcwele (ibhotela, ushizi, amafutha avela emikhiqizweni yamaprotheni) kanye ne-unsaturated (amafutha enhlanzi, amafutha emifino, amantongomane, ukwatapheya).
Nsuku zonke ungadla isidlo sasekuseni namaqanda kanye ne-oatmeal, udle nenkukhu nge-buckwheat nemifino, udle nezinhlanzi nemifino futhi ube nesithelo nobisi. Kuyahlukahluka ngoba uthola imisoco emithonjeni ehlukene (i-calorifier). Kodwa noma yikuphi ukudla kungase kube nesithukuthezi. Ukuze uvimbele lokhu ukuthi kungenzeki, cabanga ukuthi ungayihlukanisa kanjani imenyu yokudla.
Ukupheka okusanhlamvu ngendlela entsha
Okusanhlamvu okuningi kuyisisekelo esiphelele sezindlela zokupheka eziningi. Uma ungasakwazi ukubheka irayisi nesifuba, yenza ama-meatballs - nquma i-chicken fillet, engeza izinongo zakho ozithandayo, uhlanganise nelayisi kanye ne-steam. Into eyinhloko ukugcina izilinganiso - inani lezithako kanye ne-KBZhU kufanele lihambisane nokudla okuhleliwe. Kulula ukuyibala ku-Akhawunti Yakho Yomuntu Siqu.
Abaningi abalahlekelwa isisindo bajwayele ukudla isidlo sasekuseni nge-oatmeal namaqanda. Akuwona kuphela omisiwe, ama-apula noma uju olungafakwa ku-oatmeal. Ihamba kahle nanoma yisiphi isithelo, ukhokho, amantongomane, ithanga nezinongo. Amaqanda angabiliswa, athosiwe noma i-omelet. Futhi uma ugaya i-oatmeal ibe ufulawa, engeza iqanda, omisiwe, izithelo noma amajikijolo bese ubhaka, uthola ikhekhe le-oatmeal elimnandi.
Ukuxuba izithako
Endaweni yakithi, abantu badla ngokuhlukana izitsha zaseceleni, inyama nesaladi. Ngamanye amazwi, zisetshenziselwa ukudla inani elikhulu lokudla, elingasikwa okungenani ngesigamu. Umkhuba wokudla i-porridge eningi, amazambane noma i-pasta nokudla isangweji kwakhiwa eminyakeni yamaSoviet. Ngemva kwempi, abantu abaningi babehileleke emsebenzini onzima futhi babedinga amandla engeziwe. Kodwa-ke, kwakungekho ndawo yokuthola ama-calories ekhwalithi ephezulu ezweni elishodayo ngokuphelele.
Abantu banamuhla bahamba kancane kakhulu kunabantu bangaleso sikhathi, futhi izinhlobonhlobo zemikhiqizo etholakalayo - inyama, izinkukhu, inhlanzi, imifino, iye yanda kakhulu. Ukudla okunempilo sekufinyeleleke kalula, kodwa umkhuba wokugcwalisa isisu ngokusanhlamvu nesinkwa usele. Vumelana, ukususa ingxenye yesigamu se-pasta epuleti akukhuthazi, futhi uma uhlanganisa izithako, khona-ke ngeke uqaphele ukunciphisa ingxenye. Vele wengeze imifino namakhambi.
Noma ikuphi okusanhlamvu nemidumba kungahlanganiswa nemifino, inyama, izinkukhu, amaqanda, ushizi wobisi, kwesinye isikhathi nenhlanzi. Uma kunemithombo yamaprotheni ezilwane nemifino esidlweni esisodwa, lapho-ke ukugaya kwawo konke kuzoba ngaphezulu.
Ngokuqondene nezitsha zemifino namasaladi, konke kuncike emcabangweni wakho. Cishe yonke imifino ihlanganiswe nomunye. Ngaphezu kwalokho, zihlanganiswa nezithelo namantongomane. Engeza i-apula noma i-peach esaladini, futhi uzoqonda konke.
Amaqanda nawo angumkhiqizo oguquguqukayo. Zingangezwa kumasaladi futhi noma yikuphi ukugcwaliswa kungangezwa kubo - imifino, amakhambi, amakhowe kanye namajikijolo. Ukudla okunempilo kuyinsimu enkulu yokulinga.
Ukuzama inyama
Ekulungisweni kwanoma iyiphi inyama, indlela yokucubungula, indlela yokulungiselela kanye ne-marinade kudlala indima ebaluleke ngokulinganayo. Ngokuqondene nendlela yokucubungula, khona-ke noma iyiphi inyama noma izinkukhu kungaphekwa ngocezu, kusikwe ngokuzikhethela noma kuqoshwe enyameni egayiwe.
Indlela yokulungiselela incike ekuthandweni kwakho kokunambitheka. Izindlela eziyinhloko zokulungisa ukudla ekudleni:
- Ukubilisa emanzini;
- Ukupheka esikhwameni esine-marinade noma usoso owenziwe ekhaya;
- Ukubhaka ebhodini lokubhaka;
- Ukuwosa ku-foil;
- Umkhono wokubhaka;
- Ukubhaka ngendlela ekhethekile;
- Ukuthosa epanini elingeyona induku;
- I-Blanching;
- Izindlela zokupheka ezahlukahlukene ku-multicooker.
Ngokuqondene ne-marinade, yenza noma iyiphi inyama ibe mnandi futhi ibe namanzi. Kuye ngendlela yokulungiselela, ungakwazi ukwengeza ukugcwaliswa okungavamile. Wonke umuntu uyazi iresiphi yedada likaKhisimusi nama-apula. Ukunambitheka okumnandi kwama-apula okwenza inyoni ibe mnandi ngendlela exakile (i-calorizator). Akukho okukuvimbela ukuthi ungeze i-apula noma izithelo ezomisiwe ku-fillet yenkukhu.
Ukudlala ngama-flavour
Kukhona izinongo namakhambi amaningi. Banikeza isidlo iphunga eliyingqayizivele futhi banempilo. Isibonelo, i-sinamoni iyaziwa ukusiza ukugcina amazinga kashukela egazini ezinzile, i-ginger inezindawo zokulwa nokubanda, futhi ama-clove aziwa ngokukhulula ubuhlungu. Ukusebenzisa izinongo ekudleni kwakho kuyindlela engcono kakhulu yokuhlukanisa ukunambitheka kwakho nokusekela umzimba wakho.
Enye indlela yokwengeza ukunambitheka ukwenza amasoso okuzenzela ane-calorie ephansi. Isisekelo singaba utamatisi, unamathisele utamatisi, iyogathi, ukhilimu omuncu omuncu, i-puree yemifino, inyama, inhlanzi noma ama-mushroom broths.
Manje uqinisekile ukuthi ukunciphisa umzimba kungaba mnandi. Ngalokhu, ukudla osekuvele kukhona ekudleni kwakho kufanelekile. Ukuphela kwento ezodingeka kuwe isifiso, isikhathi esincane samahhala nokuzimisela ukuzama ukudla.