Ukudla Kahle Ngesabelomali Esincane: Ukudla Kwangempela, Imali Yangempela, Ngaphandle Kwehlazo

Ingcindezi yemali nengcindezi yokudla ziyondlana. Uma emile ekhishini, ukhathele, ubuka lokho okuncane okukhona, into elula ibuye ibe yileyo ozizwa kabi ngayo kamuva. Bese isikweletu esitolo sikwenza uthuthumele, futhi yonke into iqala ukuzwakala njengobufakazi bokuthi uyehluleka kokuthize okuyisisekelo.

Awehluleki. Ukudla kahle ngesabelomali esincane ikhono, hhayi uphawu lobuntu, futhi kungenye izinto iningi lethu elingazange lifundiswe ngempela. Izindaba ezinhle ukuthi okunye ukudla okushibhe kunakho konke esitolo kubuye kube okunye kokungcono kuwe. Ubhontshisi ubiza amasenti ngesabelo. Kanjalo nama-oats, amaqanda, imifino eqandisiwe, nesaka lelayisi. Izinto ezibizayo (ukudla okuncane kwe-boutique, amakhithi okudla, ukudla okunempilo okunophawu) kakhulukazi kuyimaketha.

Asihambe ngendlela yokwenza lokhu ngendlela emnene esikhwameni sakho nasekhanda lakho.

Qala ngepuleti, hhayi ngeresiphi

Khohlwa ngezinhlelo zokudla eziyinkimbinkimbi umzuzwana. Kunesithombe esilula okufanele usigcine engqondweni, futhi ochwepheshe bokudla e-Harvard basakha: gcwalisa uhhafu wepuleti lakho ngemifino nezithelo, ikota ngokusanhlamvu okuphelele, nekota ngeprotheni. Umchachazo wamafutha anempilo, amanzi okuphuza esikhundleni sikasoda. Yilona lonke uhlaka.

Kungani kusiza ngesabelomali: kukutshela ukuthi isidlo sidingani ngaphandle kokuqamba noma yiluphi uphawu. Ilayisi nobhontshisi ophethiwe nopelepele oqandisiwe ohlanganisiwe kuyafanela isithombe. Kanjalo ne-oatmeal enobhanana nesipuni sebhotela lamakinati. Kanjalo neqanda eligoqiwe nanoma yimuphi umfino osuzothamba, esinkweni esosiwe. Akukho kwalokho okubiza kakhulu. Konke kuyabheka izinto ezidingekayo.

Iphuzu elilodwa elincane livela kusiqondiso esifanayo se-Harvard: amazambane awukudla okuhle, kodwa aphakamisa ushukela wegazi, ngakho abalwa njengesitashi kunomfino. Akusho ukuthi ungawadli. Ungawavumeli nje ukuba abe yiwo wodwa umfino epuletini.

Ukudla okushibhile okuthwala isisindo sako

Ezinye izithako zikunika ukudla okuningi ngedola kunacishe noma yini enye. Yakha ikhishi lakho ngokuzungeza lezi bese okusele kuba lula.

• Ubhontshisi nolentili owomisiwe noma osethinini. Isaka lobhontshisi owomisiwe libiza cishe lutho futhi lenza ibhodwe ngemva kwebhodwe lokudla. Baletha iprotheni, ufiba, namaminerali, futhi bayakugcwalisa. Ubhontshisi osethinini ubiza kancane okwengeziwe kodwa uyakusindisela isikhathi, hlanza nje uketshezi olunosawoti.
• Amaqanda. Ashibhile, asheshayo, futhi angenye yamaprotheni aphelele kunawo wonke. Isidlo sasekuseni sibe isidlo sakusihlwa yisu langempela lesabelomali.
• Imifino nezithelo eziqandisiwe. Umkhiqizo oqandisiwe ukhiwe futhi waqandiswa lapho usemkhawulweni wawo, ngakho unempilo ngokufanayo nomusha, imvamisa ushibhe, futhi awuze ubole ngemuva kwefriji. Thenga amasaka angenalutho angenamasoso noma ama-syrup engeziwe.
• Ama-oats, ilayisi, nokunye okusanhlamvu okuphelele. Amadola ambalwa athenga amasonto ezidlo zasekuseni noma isisekelo sezidlo zakusihlwa eziningi. Ama-oats ikakhulukazi ayagcwalisa futhi athule kushukela wakho wegazi.
• Inhlanzi yasethinini. I-tuna nama-sardine ayiprotheni eshibhile enamanoni anempilo, ilungele ukudliwa ngqo ethinini.
• Umkhiqizo wesizini. Noma yimuphi umfino noma isithelo esishibhe kunazo zonke futhi esibekelelwe phezulu esitolo sivame ukuba sesizini, okusho ukuthi singcono futhi singabizi kakhulu. Vumela ithegi yentengo ikuqondise.

Qaphela okungekho kulolo hlu: akukho okungajwayelekile, akukho okunophawu lwe-wellness. Yilokhu ukudla okuvamile obekulokhu kondla abantu kahle izizukulwane.

Thenga sengathi isitolo sizama ukukusiza (asikwenzi)

Imikhuba embalwa yelula amadola akho kunanoma iyiphi ikhuphoni.

1. Yenza uhlelo olufushane ngaphambi kokuhamba. Awudingi imenyu eqinile. Khetha izidlo ezintathu noma ezine ongazijikelezisa, bese ubhala uhlu. Uhlelo lukugcina ungakho ezigojeni zomlingo eduze kwezikhwama zemali.
2. Bheka intengo ngeyunithi, hhayi intengo esesitikini. Leyo nombolwana ethegini yeshalofu ikutshela intengo nge-ounce noma nge-pound. Iphakethe elikhulu noma uphawu lwesitolo luvame ukuba shibhe kakhulu ngento efanayo. Lo mkhuba wodwa ungehlisa imali yangempela kuhambo ngalunye.
3. Thenga izinto eziyisisekelo ngobuningi, ezibolayo ngobuncane. Ilayisi, ubhontshisi, nama-oats kubambelela isikhathi eside, ngakho ukuthenga ngobuningi kusindisa imali. Umkhiqizo omusha ozowudla ngempela kuleli sonto, ngobuningi ozobudla ngempela, ukuze ungaboli.
4. Ungathengi ulambile. Yonke into ibukeka ifanele ukuthengwa uma isisu singenalutho. Ukudla okuthize kuqala kuyakusindisa amadola angamashumi amabili okuzisola.
5. Sebenzisa lokho osuvele unakho kuqala. Ngaphambi kokuthenga, bheka ngemuva kwefriji naphansi epeningi. Isigamu sesaka lelayisi nalezo zaqathi ezibunayo yisidlo esilindele ukwenzeka.

Uhlelo lwe-USDA lwe-MyPlate, olukhipha izisombululo zokudla ngesabelomali mahhala, luncika kanye kulolu hlobo lweseluleko. Yandisa izidlo ngobhontshisi nemifino eqandisiwe ukuze amadola akho okudla ahambe kude. Yengeza ilayisi kusobho, ubhontshisi ku-burger, imifino eqandisiwe ku-pasta. Okuncane kwelula ibanga elide.

Pheka ngendlela efanela impilo ekhathele

Isabelomali siyahlakazeka ngehora lesikhombisa kusihlwa uma ukhathele bese uoda ukudla kwangaphandle. Lokho akubona ubuthakathaka, kumane kuwukuba umuntu. Ngakho yenza ukupheka kube lula kunokuoda.

Pheka kanye, udle kabili. Uma wenza ibhodwe le-chili, isobho, noma itreyi yemifino eyosiwe, yiphinde kabili bese uqandisa isigamu. Ngobusuku ongenalutho oluseleyo kuwe, isidlo sakusihlwa sesivele senziwe. Ifriji egcwele ukudla kwakho okuseleyo ukudla okulula kunakho konke okushibhe kunakho konke.

Gcina inqwaba yezidlo 'zanoma yini' ephaketheni lakho, uhlobo olusebenza nanoma yini ekhona. Ibhodwe lobhontshisi nelayisi neqanda elithosiwe ngenhla. Ipani lemifino namaqanda. Isitsha esikhulu se-oatmeal. I-pasta enemifino eqandisiwe nethini lobhontshisi. Akukho kwalokhu okucwebezelayo. Konke kuyakondla.

Futhi dedela umqondo wokuthi zonke izidlo kufanele zihlabe umxhwele. Iningi lezidlo, emakhishini amaningi, endaweni eningi yomhlaba, zilula futhi ziphindaphindiwe. Lokho akulona ukwehluleka. Yindlela ukuzondla obekulokhu kusebenza ngayo.

Uma inkinga inkulu kunohlu lokuthenga

Ngezinye izikhathi izibalo zimane azisebenzi noma ngabe uthenga ngokucophelela kangakanani. Lokho akukhona ukwehluleka kwesabelomali, futhi akuyona into yokuyifihla. Usizo lokudla lukhona ngenxa yalokhu kanye. I-SNAP, i-WIC, amabhange okudla asendaweni, nezinqolobane zomphakathi zikhona ukuze zisetshenziswe, ngabantu abavamile abasesikhathini esinzima, futhi ukuzifinyelela kuyisinyathelo esihlakaniphile, esinengqondo, hhayi indawo yokugcina.

Uma weqa izidlo ukuze abanye ekhaya lakho badle, noma ukukhathazeka ngokudla kuhlezi esifubeni sakho izinsuku eziningi, sicela ukhulume nomuntu. Udokotela, ibhange lokudla lasendaweni, umsebenzi wezempilo womphakathi. Ukugaya okungapheli kokungabi nokwanele kuyakhandla umzimba nengqondo yakho kokubili, futhi akudingeki ukuthwale wedwa noma ukuxazulule buthule.

Ukudla kahle ngesabelomali akukhona ukukwenza ngokuphelele. Kumayelana nebhodwe lobhontshisi, isaka le-broccoli eqandisiwe, nesisindo esincane emahlombe akho ekupheleni kosuku. Kwanele. Ngobunye ubusuku, kuyikho konke.

Imithombo

• USDA, Healthy Eating on a Budget
• USDA MyPlate, MyPlate Has a Game Plan for Healthy Eating on a Budget
• Harvard T.H. Chan School of Public Health, The Nutrition Source, Healthy Eating Plate