Amathiphu asheshayo
- Yosa imifino ukuze ibe nemiphetho emnandi, ekhwaqazelayo esikhundleni sokuyibilisa.
- Faka imifino egqotshiwe noma ephehliwe kumasoso, kwizupha, nakumaqanda.
- Gcina imifino eqandisiwe seduze ukuze uhlale unokwesekelwa.
Cishe wonke umuntu unedrowa yezinhloso ezinhle phansi esiqandisini sakhe. Uthenga isipinashi, upelepele, isikhwama sikanolwazi, ugcwele isinqumo. Ngemva kwesonto ulahla uhhafu wako, othambe kancane, oyisihlambo kancane, uzizwa unecala kancane ngakho.
Inkinga ngokuvamile akuyona intando. Ukuthi imifino engenalutho, edabukisayo, ebiliswe yaze yafa inzima ngempela ukuyilangazelela. Uma into inambitheka kamnandi, uyayidla ngaphandle kokuyenza iphrojekthi. Ngakho ake siyeqe inkulumo bese sikhuluma ngendlela yokupheka imifino ozoyifuna ngempela.
Okokuqala, umbono omncane
Imifino iyalizuza igama layo. Iletha i-fiber, amavithamini, namaminerali, kanti ukudla eminingi yayo kuxhumene namazinga aphansi esifo senhliziyo, isifo sikashukela sohlobo lwesi-2, nezinye izinhlobo zomdlavuza. I-fiber yodwa yenza umsebenzi othule, ozinzile, ekusiza uzizwe usuthi futhi igcina ukugaya kwakho kanye noshukela wegazi kulinganisele.
Iningi lethu alitholi okwanele, futhi lokho akukhona ukwehluleka komuntu siqu. I-CDC ibike ukuthi cishe u-1 kwabayi-10 abantu abadala kuphela abadla inani lemifino elinconyiwe. Isiqondiso esijwayelekile sifika cishe emakomishini amabili kuya kwamathathu ngosuku kubantu abadala abaningi, kodwa ungayivumeli leyo nombolo ibe induku yokuzishaya. Uma udla emincane kakhulu njengamanje, ukusuka cishe engekho uye kwethile kuwukunqoba kwangempela. Qonda okungcono, hhayi okuphelele.
Yenze inambitheke kube khona
Isizathu esisodwa esikhulu kunazo zonke sokuthi abantu bangayidli imifino ukuthi izinhlobo abake baba nazo zaziyisidina. Ukunambitheka kulungisa iningi lalokho.
- Yiyose. Uhhavini oshisayo uphendula imiphetho ibe nsundu ophuzi bese uveza ubumnandi bemvelo ukubilisa okukugezayo. Xuba i-broccoli, ukhukhaqe, u-cauliflower, noma u-Brussels sprouts nowoyela omncane, usawoti, kanye nopelepele, bese uyosa kuze kukhwaqazele imiphetho. Lokhu kuguqula abangabaza imifino abaningi kunanoma yini enye.
- Ungawesabi usawoti, amafutha, ne-asidi. Ucezu lukasawoti, iconsi lika-olive oil, nokukhamela ulamula ekugcineni kuzokwenza cishe noma yimuphi umfino unambitheke uphila. Lokhu akukhona ukukopela. Kuwukupheka.
- Faka ukusha nokukhwaqazela. Ukuthosa okusheshayo epanini elishisayo, ukufafaza amantongomane noma imbewu egazingiwe, imizuzu embalwa ngaphansi kwe-broiler. Ukwakheka kwenza imifino ijabulise esikhundleni sokuba yinhlama.
- Yencike kugalikhi, emakhambi, nasesipaisini. Ugalikhi, amaqweqwe kapelepele obabayo, u-cumin, inhlanganisela enhle yesipaisi. Lokhu kubiza kancane futhi kuguqula konke.
Awudingi ukuba umpheki ukuze wenze noma yikuphi kwalokhu. Uma ungavula uhhavini futhi usebenzise ipani elisheydi, ungayosa imifino.
Yifihle lapho ungeke uqaphele khona
Ezinye izinsuku awufuni ukunambitha imifino nhlobo, futhi lokho kulungile. Yingenise ngokunyenya.
- Faka imifino egqotshwe kahle noma ephehliwe kusoso we-pasta, ku-chili, ezimbizeni zesobho, noma kuma-casserole. Ivame ukunyamalala.
- Phonsa umcuthu wesipinashi ku-smoothie. Njengoba kunezithelo lapho, ngeke uwunambithe.
- Faka upelepele, u-anyanisi, noma isipinashi emaqandeni afihliziwe noma ku-omelet.
- Nqwabelela imifino eyengeziwe kusemishi, kwipizza, ku-taco, noma yini osuyidla.
Isobho liyiqhawe elithule lapha. Ungafaka imifino eminingi ehlukene esitsheni esisodwa, futhi cishe noma yini inambitheka kamnandi ibiliswa kancane nesobho elincane nezinongo.
Yenza ukukhetha okulula kube okujwayelekile
Iningi 'lokudla kangcono' empeleni ukuzilungiselela nje ukuze inketho enhle ibe yona elula.
- Gcina imifino eqandisiwe seduze. Ikhiwa ivuthiwe iqandiswe khona lapho, ngakho inomsoco ngokufanayo nemisha, futhi ayilokothi ibole kuwe. Uma emisha isibolile, isiqandisi sisakuvikela.
- Lungiselela kancane ngaphambili. Geza ugqobe imifino eluhlaza uma ufika ekhaya usuka esitolo. Izinduku zikanolwazi nemicu kapelepele ongazithatha nge-hummus ziyadliwa. Upelepele ophelele osedrowa uvame ukungadliwa.
- Yenza imifino ibe yinto enkulu kunazo zonke epuletini. Esikhundleni sohlangothi oluncane, vumela imifino ithathe indawo eningi. Shintshanisa esinye isinkwa noma izambane ngesipuni esengeziwe sento eluhlaza noma eyosiwe.
- Shintsha into eyodwa ngesikhathi. Khetha umkhuba owodwa omusha, ngokwesibonelo faka umfino esidlweni sasemini, bese unamathela kuwo amasonto ambalwa ngaphambi kokwengeza omunye. Izinguquko ezincane ezihlalayo zinqoba ezinkulu ezingahlali.
Zithobele
Lokhu akukhona isivivinyo osiphumelelayo noma usiwe. Amanye amasonto uzodla kahle kanti amanye amasonto uzophila ngethositi, futhi akukho okukodwa okusho lutho ngokubaluleka kwakho. Ukudla kuthwele imizwa eminingi kubantu, futhi uma kuke kwayeka ukuzwakala njengokondliwa okujwayelekile, uma ukudla kuba umthombo wokukhathazeka kwangempela, amahloni, noma imithetho eqinile okunzima ukuyephula, lokho kufanele ukuphakanyiswa ngobumnene nodokotela noma nochwepheshe wokudla obhalisiwe. Ukudla kahle kumele kwenze impilo yakho ibe nkulu, hhayi encane.
Qala ngomfino owodwa owuthanda ngempela, ophekwe ngendlela owuthokozela ngempela. Yakha usuka lapho. Yiyo yonke imfihlo. Ukudla okunempilo kunako konke emhlabeni yilokho ozoqhubeka ukudla, futhi uzoqhubeka udle kuphela lokho okunambitheka kamnandi kuwe.