Okuqukethwe
Ngisho nesithako esibiza kakhulu singonakala ngokulungiselela okungafanele, inhlanganisela nokwethulwa. Ukuze ulondoloze ukunambitheka kokudla kwakho, amaphutha athile okupheka kufanele agwenywe.
Ukusikwa ukudla okungaphumelelanga
Kukhona ukusikeka okuningi kwemikhiqizo, kodwa izinga lokulungela kwabo lizoxhomeka kubukhulu bezingcezu kanye nezilinganiso zezithako komunye nomunye ngosayizi. Isibonelo, inyama eqoshwe kahle noma imifino izoba nzima futhi yome emazingeni okushisa aphezulu. Izithako ezinkulu ngeke zibe nesikhathi sokupheka, kuyilapho ezincane zizoqala ukuvutha. Kuhlale kubalulekile ukucabangela isikhathi sokupheka sesithako ngasinye ebhodweni elivamile futhi uzibeke ngokushintshana noma uhlobanise osayizi abalungile bokusika.
Ukusebenzisa imayonnaise
Imayonnaise iyisoso esenziwe ngomumo ebandayo futhi uma ishisa ishintsha ukunambitheka kwayo. Kunconywa ukwengeza imayonnaise ezitsheni, izinga lokushisa elingadluli ama-60 degrees. Uma izinga lokushisa liphakeme, i-sauce izoba yi-stratify futhi ibukeke ingcolile. Akufanele usebenzise imayonnaise njenge-marinade yezinhlanzi nenyama.
Okusanhlamvu okungacwilisiwe namantongomane
Okusanhlamvu namantongomane aqukethe amavithamini amaningi nama-microelements awusizo, amaprotheni nama-carbohydrate, kanye ne-fiber. Ngasikhathi sinye, le mikhiqizo iqukethe ama-enzymatic inhibitors asiza ukunciphisa ukusabela emzimbeni futhi anciphise kakhulu i-bioavailability yezakhi. Ukuze ukwandise izinzuzo zokusanhlamvu namantongomane, kufanele zifakwe emanzini abandayo isikhashana ngaphambi kokupheka.
Ukuntuleka kwamafutha kumasaladi
I-Dieters izama ukunciphisa inani lamafutha ekudleni kwabo ngazo zonke izindlela. Kodwa imifino esaladi ngeke ibe nenzuzo enkulu emzimbeni uma ingafakwanga. Izinto ezisemifino kanye namakhambi, njenge-lutein, i-beta-carotene, i-lycopene, ama-antioxidants, amuncwa emzimbeni wethu kuphela kanye namafutha. Okufanayo kusebenza ezithelweni. Okungcono ukuzondla ngeyogathi enamafutha aphakathi.
Imbewu Yefilakisi Ephelele
Imbewu yefilakisi iqukethe ama-fatty acids, ama-antioxidants kanye ne-fiber, ngakho-ke ikhuthazwa njengesengezo esihle kakhulu ekudleni komuntu onempilo. Kodwa-ke, kuyiphutha elikhulu ukuzisebenzisa ziphelele, ngoba azivuli esiswini, futhi yonke into eyigugu iqukethwe ngaphakathi kwembewu. Kungcono ukuwagaya noma ukuwagaya nge-blender ngaphambi kokupheka.
Ukudla okupholile esiqandisini
Ngaphambi kokuba sithumele izinsalela zokudla okuphekiwe noma okuphekiwe esiqandisini, sizipholisa ngezinga lokushisa elilingana negumbi ukuze zingonakali. Kodwa phakathi namahora ama-2 ngemva kokupheka, amagciwane aqala ukwanda ekudleni. Ngakho-ke, ungalindi ukupholisa kokugcina, kodwa ngokushesha uthumele i-pan esiqandisini, ubeke indawo eshisayo eshalofini.
Ukudla okumanzi nokubandayo
Uma ugeza imifino yakho ngaphambi kokupheka, kufanele uyisule yomile ngaphambi kokusika futhi uyibeke esitsheni. Uma kungenjalo, umswakama owedlulele uzoguqula sonke isidlo sibe iphalishi. Futhi, awukwazi ukupheka ngokushesha ukudla okuvela esiqandisini - kufanele bavunyelwe ukuba bafinyelele izinga lokushisa ekamelweni, bese kuphela ukupheka ekushiseni okuphezulu.