Amathiphu asheshayo
- Gcina imifino eqandisiwe nobhontshisi wethini ukhona njalo.
- Namathisela uhlu lwezidlo ezinhlanu ezingenaresiphi efrijini.
- Vumela izidlo zepani elilodwa nezinsalela zenze umsebenzi onzima.
Sekungu-7 ntambama. Umi phambi kwefriji elivuliwe, ijazi lisengxenyeni, futhi umcabango wokupheka isidlo sakusihlwa uzwakala usinda ngokwenyama. Amandla okuthatha ukusika, ukupheka, nokuhlanza angamandla ongenawo nje. Ngakho uvala ifriji, u-oda okuthile, noma udle amakhekhe amancane phezu kwesinki bese uthi busuku.
Sonke sike sabakhona, futhi akukho hlazo kukho. Kodwa akudingeki kube yiyo yodwa inketho ngobusuku bokukhathala. Iqhinga akusikho ukubiza isiyalo esengeziwe. Kuwukwehlisa ibha kakhulu kangangokuthi inketho elula nenketho enhle zibe inketho eyodwa.
Kungani wena okhathele nowena ophumulile ningabapheki abahlukene
Lapho ukhathele, ubuchopho bakho bunamandla amancane ezinqumo. Ukupheka ngokuyimfihlo kuwuchungechunge olude lwezinqumo ezincane, ukuthi wenzeni, kukhona ini efrijini, yini ehambisana nani, kuthatha isikhathi esingakanani, futhi ngasinye sibiza ingxenyana yamandla entando osuwuchithile namuhla. Ngesikhathi sesidlo sakusihlwa, ithangi liphansi. Lokho akubona ubuthakathaka. Yindlela ubuchopho obusebenza ngayo ngaphansi kokukhathala.
Ngakho into ewusizo kakhulu ongayenza ukususa ukucabanga kuwena okhathele ukubeke kuwena ophumulile, uhlobo lwakho olunokuthile okwengeziwe ethangini ngosuku oluzolile kakhulu. Wena ophumulile ungagcwalisa ikhishi, ugcine uhlu olufushane lwezidlo ophindela kuzo, futhi ulungiselele izinto ezimbalwa kusenesikhathi. Bese wena okhathele kufanele nje uhlanganise. Akudingeki ukunquma.
Lokho kubuka kabusha kususa ingcindezi. Awuzami ukuba umuntu othanda ukupheka ngemva kosuku olunzima. Wakha uhlelo olukondlayo noma kunjalo.
Gcwalisa ikhishi lokutakula
Isinyathelo esisodwa esinenani eliphakeme kunazo zonke ukugcina okumbalwa okuyisisekelo kukhona ukuze isidlo esifanele sihlale singenzeka ngaphandle kokuya esitolo. Ochwepheshe bezokudla baseHarvard benza leli phuzu ngokusobala: gcina okuyisisekelo okwanele kukhona, njengemifino eqandisiwe, ubhontshisi wethini, okusanhlamvu okuphelele, amaqanda, nephasta yokusanhlamvu okuphelele, futhi ungahlanganisa isidlo esinempilo cishe nganoma yiluphi usuku lweviki.
Izinto ezimbalwa ezifanele uhlale unazo:
- Imifino eqandisiwe. Ikhiwa iqandiswe isezingeni eliphezulu lokuvuthwa, ngakho inomsoco ngokufanayo nemisha, ayibuni, futhi akukho kusika. Isandla esisodwa sifakwa cishe kunoma yini.
- Amaqanda. Iprotheni ephelele ephekwa ngemizuzu emithathu. Amaqanda aphehliwe phezu kwesinkwa esithosiwe siyisidlo sakusihlwa sangempela.
- Ubhontshisi wethini nodali. Iprotheni nefayibha, akukho kulungiselela, kuhlala isikhathi eside. Yihlanze bese isilungile.
- Iphasta yokusanhlamvu okuphelele, irayisi, noma i-oats. Kushibhile, kuyagcwalisa, kuyashesha.
- Ijeke lesoso yephasta, uwoyela womnqumo omuhle othile, ugalikhi, nezinongo. Ukunambitheka okwenza izithako ezijwayelekile zibe isidlo.
- Inkukhu evutshiwe noma iprotheni esivele iphekiwe lapho uthenga ukhathele nakho kuyabalwa. Iphatha izidlo zakusihlwa ezintathu noma ezine zakusasa.
Ngekhishi elinjalo, awulokothi ubhajwe ngempela. Kuhlala kukhona isidlo semizuzu emihlanu esicashile lapho.
Gcina uhlu olufushane lwezidlo ezingenaresiphi
Ukukhathala kwezinqumo kuyadamba lapho ungadingi ukusungula lutho. Bhala phansi izidlo ezinhlanu ongazenza ulele uhhafu bese unamathisela uhlu efrijini. Lapho udiniwe, awucabangisisi. Ukhetha esisodwa.
Amaphuzu ambalwa okuqala, ngasinye ngempela sithatha imizuzu embalwa:
- Amaqanda aphehliwe nespinashi esiqandisiwe, phezu kwesinkwa esithosiwe sokusanhlamvu okuphelele.
- Ubhontshisi wethini ofudunyeziwe nesalsa yasejekeni, ugoqwe ku-tortilla noshizi.
- Iphasta yokusanhlamvu okuphelele nesoso yasejekeni nesandla semifino eqandisiwe ehlanganisiwe.
- Isitsha se-oats nobisi, ubhotela wamakinati, namabheri aqandisiwe (isidlo sasekuseni siyisidlo sakusihlwa esihle).
- Inkukhu evutshiwe, ubhatata ofudunyezwe kumakhroweyivu, nebhrokholi eqandisiwe.
Akukho kwalezi okunkonzelo. Zonke zinqoba ukweqa isidlo sakusihlwa noma ukudla amakhekhe amancane, futhi zonke zishiya cishe kungekho okugezwayo.
Vumela wena ophumulile enze ukulungiselela, futhi uvumele izinsiza zisize
Ngosuku oluzolile kakhulu, ihora lokupheka ngobuningi likuthengela iviki lobusuku obulula. Pheka ibhodwe elikhulu lesobho, ushili, noma okusanhlamvu nemifino egazingiwe, ukwabe kube yizitsha, bese ubeka okunye kufriza. Wena wesikhathi esizayo uvula ifriji ubone isidlo esidinga nje ukufudunyezwa kabusha. Izinsalela eziphekiwe zihlala ziphephile efrijini izinsuku ezintathu kuya kwezine, futhi ziyaqandiswa kahle ngale kwalokho, ngakho akukho okumele kumoshakale.
Izinsiza ziyabangane bakho lapha futhi. Ipheki elihamba kancane noma ipheki elicindezelayo likuvumela ukufaka izithako, uhambe, ubuye kusidlo sakusihlwa ngaphandle kokuzunguza. Ihhavini lingagazinga itreyi lonke lemifino neprotheni ngenkathi uhlezi phansi. Iphuzu liyafana kukho konke: yenza okuncane lapho unokuncane kunakho konke.
Futhi yiba nomusa ngokuhlanza. Izidlo zepani elilodwa nezebhodwe elilodwa zikhona ngesizathu esiyisona kanye. Okuncane okugezwayo kuncane okwesabekayo, futhi ukwesaba kuyingxenye yalokho okwenza ukupheka kobusuku bokukhathala kuzwakale kungenakwenzeka.
Lapho kungaphezu kweviki lokukhathala
Wonke umuntu unezikhathi lapho ukupheka kuyinto yokugcina angayenza. Kodwa uma uqaphela ukuthi cishe awulokothi ube namandla okuzondla, noma ukuthi isimo sengqondo esiphansi sikhipha intando yokudla nhlobo, lokho kufanele kunakwe. Ukukhathala okungapheli nokulahlekelwa yintshisekelo ekuzinakekeleni okuyisisekelo kungaba izimpawu zokuthile udokotela okufanele akwazi, kusuka ekucindezelekeni kuya ezinkingeni ze-thyroid kuya ekukhathaleni okwedlulele nje. Ukufinyelela akukhona ukusabela ngokweqile. Kuwukuzinakekela okuhle.
Okwamanje, yehlisa ibha ngaphandle kwecala. Isitsha se-cereal nesithelo siyisidlo sakusihlwa esihle ngokuphelele ngobusuku obunzima. Kanjalo nesinkwa esithosiwe nobhotela wamakinati nengilazi yobisi. Ukuzondla ngokuthile okumnene nokungokoqobo kuwukunqoba, kuphelile. Umgomo awuzange ube isidlo esihlabayo umxhwele. Kwakuwukukunakekela wena, ngisho nangezinsuku okhathele kakhulu ngazo. Ikakhulukazi ngalezo zinsuku.
Imithombo
- Harvard T.H. Chan School of Public Health, The Nutrition Source, Healthy Eating Plate
- Mayo Clinic, Healthy meals start with planning
- USDA Food Safety and Inspection Service, Freezing and Food Safety