Amathiphu asheshayo
- Pheka izingxenye eziyisisekelo njengokusanhlamvu nemifino, hhayi ukudla okuphelele.
- Faka ukudla okuphekiwe efrijini phakathi kwamahora amabili.
- Fudumeza kabusha okuseleyo kuze kuthunqe, cishe amadigri angu-165.
Ingxenye enzima kakhulu yokudla kahle akukhona ukwazi ukuthi yini enhle kuwe. Yileso sikhathi ekupheleni kosuku olude lapho ukhathele, ulambe kancane, futhi ukudla kubonakala njengomunye umsebenzi ongenawo amandla okuwenza. Yileso sikhathi lapho ukudla okuthengwayo kunqoba. Yileso sikhathi ukulungiselela ukudla okwenzelwe sona ngempela.
Abantu abaningi bacabanga ukulungiselela ukudla njengeSonto elichithwa uhlanganisa iziqukathi eziyishumi nambili ezifanayo zenkukhu nerayisi ozokuqedelwa yizo ngoLwesibili. Yeqa leyo ndlela. Ayinantokozo, futhi yiyona nto eyenza abantu abaningi bakuzame kanye bese beyayeka. Okusebenza kangcono kuthobekile: izinto ezimbalwa ezincane ozenza kusengaphambili ezenza ukupheka kwaso sonke isonto kube ngokushesha esikhundleni sokukwenza konke ngasikhathi sinye.
Umqondo uwukuqala kusengaphambili, hhayi ukudla osekuqedwe ukulungiswa
Cabanga ngezithako, hhayi ngokudla okuvalelwe kwaqedwa. Ibhodwe lokusanhlamvu okuphekiwe, ipuleti lemifino eyosiwe, iqoqo lenyama egaywe eyosiwe noma ipani lobhontshisi, mhlawumbe isoso noma ezimbili. Akukho phakathi kwalezo okuwukudla okuphelele kokukwakho. Kanyekanye, kuwukudla kwesonto lonke ongakuhlanganisa ngemizuzu embalwa.
NgoMsombuluko kuyisitsha sokusanhlamvu. NgoLwesithathu leyo mifino efanayo ifakwa ku-wrap. NgoLwesihlanu ubhontshisi uba ama-tacos. Ngoba uyaxuba futhi uyahlanganisa esikhundleni sokudla ipuleti elifanayo izinsuku ezinhlanu zilandelana, awukhathali ngakho. Odokotela bezokudla e-Academy of Nutrition and Dietetics bakubeka kalula: thenga ngempelasonto, upheke izingxenye ezimbalwa eziyisisekelo, bese uncika kuzo kulo lonke isonto.
Uhlelo oluthambile olusinda isonto langempela
Awudingi ispredishithi. Udinga mhlawumbe imizuzu engamashumi ayisishiyagalolunye kanye ngesonto nohlu olufushane.
- Khetha izingxenye eziyisisekelo ezintathu noma ezine. Okusanhlamvu, iprotheyini, umfino, isoso. Kwenze kube ngokungajabulisi ngamabomu ngezikhathi zokuqala ukuze uqede ngempela.
- Kupheke ngenkathi wenza okunye. Yosa imifino ubuye ubhake inkukhu kuwo lowo ovini ngenkathi ibhodwe lerayisi libila kancane wena uwasha izitsha. Ukwenza izinto eziningi ngasikhathi sinye kuyilo lonke iqhinga.
- Yehlukanisa kube yizingcezu ezincane eziqukathini ngokushesha. Le nto imayelana nokuphepha njengoba imayelana nokwenza kube lula, futhi sizobuyela kuyo.
- Gcina izinto ezimbalwa "zesimo esiphuthumayo". Amaqanda, ubhontshisi wethini, imifino eqandisiwe, isinkwa esihle. Ngobusuku lapho uhlelo lwakho luhlakazeka, lezi zinto ziwukudla kwakusihlwa ngemizuzu eyisishiyagalombili.
Qala ngosuku olulodwa noma ezimbili ezimbozwe, hhayi eziyisikhombisa. Uhlelo olubhekana nezimbili zakusihlwa ezimbi kunazo zonke zesonto lakho luwuhlelo ozoluhlonipha. Olufuna isonto lonke luvame ukubhidlika ngoLwesine luhambe nogqozi lwakho.
Ingxenye yokuphepha kokudla okungabalulwa muntu
Le yingxenye ebalulekile futhi eyingxenye abantu abayeqayo. Ukudla okuphekiwe okushiywe kuhleli ngaphandle kukhulisa amagciwane ngokushesha, futhi imvamisa awukwazi ukubona, ukuhogela, noma ukuzwa inkinga.
Imithetho mifushane futhi ifanele ukukhunjulwa ngekhanda:
- Faka efrijini phakathi kwamahora amabili. Faka ukudla okuphekiwe efrijini phakathi kwamahora amabili, noma phakathi kwehora elilodwa uma ikhishi lakho lifudumele, ngaphezu kwamadigri angu-90. Indawo eyingozi lapho amagciwane anda khona icishe ibe ngamadigri angu-40 kuya ku-140 Fahrenheit, ngakho awufuni ukudla kuhlale lapho.
- Ungapholisi ibhodwe elikhulu ekhawuntareni. Isiqukathi esikhulu siphola kancane phakathi nendawo, ngqo kuleyo ndawo eyingozi. Sihlukanise sibe yiziqukathi ezincane, ezingajulile ukuze siphole ngokushesha.
- Iningi lezidlo eziphekiwe lihlala izinsuku ezintathu kuya kwezine efrijini: inyama ephekiwe, inkukhu, isobho, ama-casserole, imifino ephekiwe. Uma ungeke ukudle ngaleso sikhathi, kuqandise.
- Fudumeza kabusha kuze kushise kuthunqa, amadigri angu-165 Fahrenheit kuze kufike ngaphakathi impela. Fudumeza kabusha kuphela lokho osuzokudla, hhayi lonke iqoqo isikhathi ngasinye.
Uma ungaqiniseki, kulahle. Isiqukathi esilahliwe kubiza amadola ambalwa. Isisu esibi kukubiza okuningi kakhulu, futhi ukudliwa yisibhobo sokudla akukaze kufanele ukuzisola ngokumoshwayo.
Okuqandiseka kahle, nokungaqandiseki
Isiqandisi sakho siyingxenye yokulungiselela ukudla ekunika ithuba elikhulu. Izisobho, ama-stew, u-chili, okusanhlamvu okuphekiwe, nama-casserole kuqandiseka kahle kakhulu futhi kufudumezeke kabusha kube ukudla kwangempela ngobusuku lapho ungasenalutho. Inyama egaywe eyosiwe iqandiseka ngezingcezu ezisilungele iresiphi. Isinkwa siyaqandiseka futhi sithosetshwe siqhamuka ngqo esiqandisini.
Izinto ezimbalwa aziphili esiqandisini, ngakho ungazihluphi: uletisi neningi lemifino eluhlaza yesaladi liba buthakathaka, amaqanda asegobolondweni ayaqhekeka, futhi izinto ezinoju njenge-mayonnaise ne-cottage cheese ziyahlukana zibe yinto engathokozisi. Zigcinele lezo zibe ntsha.
Lapho ukudla kahle kusabonakala kungenzeki
Amanye amasonto ukulungiselela ngeke kwenzeke, futhi lokho kuvumelekile. Ukudla okuqandisiwe, inkukhu ye-rotisserie, ubhontshisi phezu kwesinkwa esithosiwe, isitsha se-cereal ngesikhathi esifanele kuwukudla kwangempela nokukhethwa okufanelekile ngosuku olunzima. Ukuzondla ngokuthile kungcono kunokungadli ngoba inketho "enhle" ibonakale iningi kakhulu.
Uma ukudla, indlela odla ngayo, noma isithombe somzimba kuyindawo lapho izinto zibonakala zisinda noma zingalawuleki, lokho kubaluleke ukwedlula iseluleko sasekhishini. Udokotela noma udokotela wezokudla obhalisiwe angakusiza wakhe okuthile okulingana nempilo yakho yangempela, isabelomali sakho, nomzimba wakho. Ukudla kahle kufanele kwenze izinsuku zakho zibe lula, hhayi ukukunika enye into okumele uyenze kahle.
Imithombo
- Academy of Nutrition and Dietetics, Cook Once, Eat Safely throughout the Week
- CDC, Preventing Food Poisoning
- MyPlate.gov, Prepare Healthy Meals