Ukucabanga okungalungile
“Ukudla kwemifino kuyathakazelisa, kodwa lapho abantu begxila kulokho abangasakwenzi, balahlekelwa umbono wokuzijabulisa,” kusho umsakazi nombhali uCristina Pirello. “Futhi bangalahlekelwa umsoco uma begxila ekuthatheni ukudla ngaphandle kokukufaka okuthile okunempilo.”
Ukugxila kulokho okukhipha ekudleni kwakho ngaphandle kokucabanga ngalokho okufakayo kuyiphutha elikhulu kakhulu elenziwa abaqalayo be-vegan. Uma ungasayidli inyama (noma amaqanda, imikhiqizo yobisi), kungaba lula ukucabanga ukuthi konke okunye ukudla kulungele ukudla kwakho. Amakhukhi e-Oreo, i-nachos, amaswidi ahlukahlukene kanye noshokoledi konke, ngokomthetho, yimikhiqizo yemifino. Kodwa lokhu ukudla okugayiwe okunoshukela namafutha amaningi.
Umbhali wencwadi ethi The Flexitarian Diet, uDon Jackson Blatner, uthi ukudla imifino kuyindlela yokwehlisa isisindo, ukuba nempilo enhle, ukuvimbela izifo nokwelula impilo, kodwa kunezihibe eziningi ekudleni okusekelwe ezitshalweni.
“Abasanda kudla inyama bazofunda izithako ezinjengohlanya ukuze baqiniseke ukuthi abanayo inyama ekudleni kwabo, kodwa ngeke babe nezithelo noma imifino emapuletini abo,” usho kanje.
Linganisa ukudla kwakho, udle kakhulu imifino, izithelo nemifino, kunokudla okugayiwe. Zama into ongakaze uyibheke ngaphambili: isipinashi, i-chicory, i-asparagus, i-artichoke nokuningi. Linga ngokudla okusha, bheka izindlela zokupheka ezinempilo, futhi ungagxili kuphela ezithakweni ezingenazo izilwane. Lokhu kuzokusiza ugweme ukukhuluphala.
Ukudla i-pasta
Abadla imifino baphefumula ngokukhululeka njengoba izinzuzo ze-carb ephansi ziqala ukuncipha. I-pasta, irayisi, i-buckwheat - konke lokhu kubuyele ohlwini lokudla okunempilo. Futhi ngalokho kwafika ama-carbohydrate amaningi acwengisisiwe. Kwabaningi, lokhu kuye kwaholela ekuzuzeni isisindo.
I-pasta kufanele iphathwe ngokucophelela. Kuthatha imizuzu engu-20 ukuze uzizwe ugcwele, kodwa ungakwazi ukuthulula indishi enkulu ye-pasta ngemizuzu eyi-10.
Shintshela ku-pasta kakolweni futhi uhlole umhlaba wezinhlamvu, ezinothe ngefayibha yokudla. Pheka irayisi elinsundu esikhundleni somhlophe, iquinoa nebhali. Lawa ma-carbohydrate ayinkimbinkimbi akugcwalisa kancane, ngakho ngeke ulambe maduzane.
Uma ungeke ukwazi ukuphila ngaphandle kwe-pasta yendabuko, yigcine ekudleni kwakho, kodwa yehlise ibe ½ inkomishi – kungabi ngaphezu kwama-25% epuleti lakho. Yenza isoso nge-broccoli, izaqathe, utamatisi, isitshalo seqanda, no-anyanisi.
Ukudla esikhundleni
Kulezi zinsuku, kulula ukushintsha izinja ezishisayo, ama-hamburgers, ama-nuggets, ngisho nezimpiko zenkukhu ngokukhetha okunye okusekelwe ku-soy-based vegan. Futhi kuvela ukuthi ukuba yimifino noma i-vegan kulula - izitolo zigcwele ama-cutlets, amasoseji nezinye izinto eziningi ngaphandle kwenyama.
“Asazi ukuthi lokhu kudla empeleni kungcono kuwena,” kusho uPirello. Yebo, aphansi ngamafutha agcwele, kodwa futhi angaba nesodium eningi, izivimbelakuvunda, amafutha kanye neprotheni yesoya ehlukanisiwe.
Okubalulekile lapha ukusetshenziswa okusesilinganisweni nokuqaphile kanye nocwaningo lwamalebula. Bheka ukudla okuhlanganisa okusanhlamvu nemifino.
“Inkinga enkulu ngale mikhiqizo ukuthi ilula kakhulu futhi,” kusho iPh.D. kanye nomeluleki wokudla kwemifino uReed Mangels. “Kulula kakhulu ukuwashisa kuhhavini we-microwave bese uwashisa ngokweqile.” Uzothola amaprotheni amaningi kunalokho okudinga ngempela kanye nosawoti omningi.”
Elinye iphuzu: uma uthanda inyama esenziwe isilungile njalo ebusuku, ungasebenzisa isoya eningi kakhulu, ikakhulukazi uma udla iphalishi lobisi lwesoya ekuseni, ubhontshisi we-edamame futhi udle i-tempeh burger ngesidlo sasemini.
"I-Soy inhle, kodwa akekho oba nempilo ngokudla ukudla okukodwa," kusho uBlatner. – Uthembele kubhontshisi ukuze uthole amaprotheni, kodwa kunemifino eminingi, futhi ngayinye inezakhi zayo zokudla okunomsoco. Esikhundleni sokubamba uphaya osewakhiwe, zama ukufaka ubhontshisi notamatisi kanye ne-basil esidlweni sakusihlwa, wenze isobho likadali.”
Alukho uhlelo
Ngisho noma wazi ukuthi yini ekulungele, kulula ukungena emkhubeni wokubamba noma yini ekulungele. Imvamisa kuba ushizi we-vegan onekhalori ephezulu, isitashi. Uma udla kakhulu, uzimisele ngokukhethekile ukuthembela ekudleni osekulungele. Uma uya endaweni yokudlela ukuze uthole isidlo sasemini noma sakusihlwa, ungakwazi uku-oda i-pizza yemifino noma ama-french fries. Kodwa ngisho nasezindaweni zokudlela, ungacela uweta ukuthi angangezi lokhu noma leso sithako esitsheni.
Kodwa lokhu kubaluleke kakhulu uma upheka ekhaya. Enye yezindlela ezingcono kakhulu zokwehlisa isisindo noma ukungakhululi iwukuba nohlelo lokudla olunokulinganisela. Cabanga ngalokho okudlayo nokuthi kungakanani. Gcwalisa uhhafu wepuleti lakho ngemifino, ingxenye yesine ngezinhlamvu eziphelele, kanye nekota ngokudla okunamaprotheni njengobhontshisi noma amantongomane.
Uma umusha ekudleni imifino, qala ukuhlela imenyu yakho yeviki. Akudingeki unamathele ngokuqinile kuhlelo, kepha uzothola umbono walokho okudingayo ukuthi udle nokuthi yini oyifunayo. Uma usuqonda lokhu futhi wazi ubuciko bokudla okulinganiselayo, ungakhululeka.
Ibhonasi encane yokuhlela: uma ushintsha amafrimu ngezinti ze-carrot noma eminye imifino, ungangeza okunye okumnandi epuletini lakho.
Asikho isikhathi sokupheka
Into ebaluleke kakhulu ongayenza ekudleni kwakho ukuya ekhishini uzilungiselele ukudla kwakho. Kodwa abantu bavame ukusho ukuthi bamatasa kakhulu kangangokuthi abanaso isikhathi sokupheka. Emasikweni amaningi, isidlo sakusihlwa siwumcimbi. Kodwa ngokuvamile, sidla ukudla kwasemini nedina ngokushesha ukuze sibe nesikhathi sokwenza okunye.
Lapho umhlaba ugcwele ukudla okulula okwenza ukuphila kwethu kube lula, salahlekelwa ubuciko bokupheka. Sekuyisikhathi sokuyinonga, ikakhulukazi uma ungumuntu othanda imifino. Funda ukuthosa, ukubhaka, isitshulu, ukuya ezifundweni zokupheka futhi ufunde ukusika ngendlela efanele futhi ngokushesha. Ekugcineni, ngaphezu kwenani elikhulu lokudla okucutshungulwayo, ubuchwepheshe bubuye busize: ama-multicooker, ama-boilers aphindwe kabili, ama-ovens ahlakaniphile. Ungahlala uphonsa izithako ezilungisiwe kuzo futhi uqhubeke nokwenza ibhizinisi lakho.
Hlela isikhala ekhishini lakho ukuze ukhululeke. Hlanga amashalofu lapho kuzoba lula ukuthatha izithako ezidingekayo. Thenga okusanhlamvu, imidumba, uviniga obhalsamu newayini, amafutha, izinongo, thola ummese omuhle. Uma konke kuhlelekile, uzochitha isikhathi esincane ulungisa ukudla.