John Myers
Ewe, sonke siyazi ukuba iziqhamo kunye nemifuno zinempilo kakhulu kwaye zidlala indima ebalulekileyo ekukhuseleni izifo ezininzi, kuquka ukukhuluphala. Kudla ngokuthiwa izahlulo ezintlanu zeziqhamo nemifuno kufuneka zityiwe ngosuku. Oku kunokubonakala kungenakwenzeka ekuqaleni, kodwa akukho nzima njengoko ucinga.
Iziqhamo kunye nemifuno kwisicwangciso sokutya: i-5 servings imihla ngemihla
Iziqhamo kunye nemifuno zibonelela ngeevithamini ezibalulekileyo, i-antioxidants, kunye nefiber kunye neeminerali kunye nezinto ezilandelwayo. Ukongezelela, uninzi lweziqhamo nemifuno zinee<em>calories ezincinci namafutha.
Akumangalisi ukuba unokuthintela izifo ezininzi kwaye, okokugqibela, kodwa okungancinci, ukutyeba ngokutya iziqhamo kunye nemifuno eninzi. Umzekelo, imifuno enamagqabi aluhlaza inciphisa umngcipheko wesifo seswekile ngelixa i-apula ikhuthaza impilo yamathumbu kwaye inciphisa umngcipheko womhlaza wekoloni.
Izicwangciso zokutya kunye neeseshini ezihlanu zeziqhamo kunye nemifuno ngosuku ziyacetyiswa. Isahlulo sihambelana neqhekeza eli-1 leziqhamo, oko kukuthi, i-apile okanye ipere, itumata, njl njl
Iingcebiso ezili-9 malunga nendlela yokudibanisa iziqhamo kunye nemifuno eninzi kwisicwangciso sakho sokutya
Ngoko ke kuya kufuneka utye malunga ne-600 grams yeziqhamo kunye nemifuno yonke imihla. Oku akuyongxaki kwaphela kubalandeli beziqhamo nemifuno. Nangona kunjalo, xa uqhelana nokutya iziqhamo kunye nemifuno eninzi, uhlala ungayazi ukuba ungayifaka njani loo mali ekudleni kwakho.
Sikuhlanganisele iingcebiso ezimbalwa ezilula:
Ukwandisa iziqhamo nemifuno ngokuqhubekayo
Iziqhamo kunye nemifuno ukuza kuthi ga ngoku azibalulekanga kwisicwangciso sakho sokutya. Emva koko qala ngenxalenye eyongezelelweyo yeziqhamo okanye imifuno ngosuku, umzekelo nge-apile njenge-snack phakathi. Nje ukuba uqhele, yongeza enye inxalenye, emva koko enye, njl.
Xuba imifuno ngeesosi
Awufuni ukutya umnqathe ngokupheleleyo? Akukho ngxaki, vele ugaye i-karoti ngokucokisekileyo kwaye udibanise kwi-pasta sauce yakho, umzekelo. Kwaye udibanise inxalenye yemifuno kwisidlo sakho ngaphandle kokungcamla okanye ukuyibona.
Zama iziqhamo ezininzi kunye nemifuno emitsha kwisicwangciso sakho sokutya
Abantu abaninzi baqhelene nentetho ethi "Iapile ngemini igcina ugqirha engekho". Kodwa uluhlu lweziqhamo aluphelelanga nje kwii-apile! Endaweni yoko, zama ukubandakanya iintlobo ezintsha zeziqhamo kunye nemifuno ekudleni kwakho amaxesha ngamaxesha.
Kukho iziqhamo ezininzi ezahlukeneyo. Zama amapere anejusi, iiplums ezimnandi, iiapilkosi eziswiti, iinectarines ezirhabaxa, zonke iintlobo zamaqunube amibalabala, okanye iziqhamo ezingaqhelekanga ezifana neemango, iipapaya, iilitshi, neeavokhado.
Hlanganisa iziqhamo zakho kunye nemifuno kwi-smoothies
Uyathanda ukusela iijusi zeziqhamo? Kungcono ukwenza ngaphandle kweejusi ezingalungelelaniswayo ezenziwe kwivenkile enkulu kwaye endaweni yoko uxube ezakho iismoothies ezintsha. Oku kunokukunika isiqalo esisempilweni sosuku.
Nangona kunjalo, inokujongwa nangaliphi na elinye ixesha njengeshwamshwam elineezinto ezibalulekileyo.
Dipha imifuno yakho
Awuyithandi incasa yendalo ye celery, broccoli, okanye icauliflower? Ayinamsebenzi, kukho isisombululo esisempilweni apha:
Dipha imifuno kwi-hummus (i-chickpea sauce), idiphu yeeavokhado, idiphu yetumata, okanye nayiphi na isosi esempilweni nemnandi okanye isinxibo.
Khonza iziqhamo kunye nemifuno ngesidlo sakusasa okanye njenge-snack phakathi kwekhefu
Ngaba unayo kuphela ikomityi ekhawulezayo yekofu kwisidlo sakusasa? Ngoko ke kungcono uqale ngesidlo sakusasa esilungileyo ukusukela ngoku ukuya phambili. Umzekelo, ngeziqhamo ezimnandi zemuesli ezenziwe ngamaqunube, amaqunube, okanye ezinye iintlobo zeziqhamo ezimnandi.
Okanye unokwenza izinti zemifuno kwaye uzitye kunye ne-toast oyithandayo.
Ukuba, kwelinye icala, awusidli isidlo sakusasa, kungcono ukupakisha iziqhamo okanye imifuno kwibhokisi yesidlo sasemini uze uhambe nayo yonke into xa uhamba okanye xa uphumla.
Beka imifuno kwisonka
Nanini na xa ulungisa isangweji, ungalibali imifuno. Nokuba ubeka ngaphezulu okanye usasaza isonka sakho ngesoseji kunye nesonka samasi okanye iipayi zemifuno, hlala ubeke imifuno ngaphezulu, umzekelo, izilayi zetumato, imisesane yetswele, izilayi ze cucumber, amaqhekeza epepile, izilayi zeradishi, amagqabi e lettuce, okanye nantoni na onayo endlini.
Imifuno ethosiweyo echazwe ngezantsi, umz. B. ngendlela ye-eggplant slices, i-pepper yesiqingatha, i-zucchini slices, njl.
Ukuba uyawasasaza ngepesto emnandi, imifuno incasa ngokuphindwe kabini.
Qhotsa imifuno yakho ukuphucula incasa yayo
Ukuqhotsa imifuno kukhawuleza kwaye kubanika incasa entsha, ngoko ke nabantu abangathandi imifuno baya kuyithanda.
Ngokomzekelo, nquma i-anyanisi, izaqathe, i-zucchini, okanye i-asparagus ibe ngamaqhezu amancinci kwaye gazinga imifuno ngokufutshane kwioli yokucoca. Emva koko unokuyongeza imifuno ngendlela othanda ngayo kwaye uyisebenzise njengesitya esisecaleni okanye kwiisaladi.
Cokisa imifuno yakho ngemifuno
Enye indlela onokuyicoca ngayo incasa yemifuno kancinane ukuze ufune imifuno eyongezelelekileyo kukuzicoca ngemifuno emitsha okanye eyomileyo.
Oku kwenza ukuba imifuno ibe mnandi kangangokuba awuyi kukwazi ukuyeka ukuyitya.
Zama imifuno yakho kunye ne-chives, i-dill, i-oregano, okanye i-parsley, umzekelo. I-Herbs de Provence okanye omnye umxube we-herbal nayo incasa ngokumangalisayo kunye nemifuno.
Ukuba ukhetha ukutya okuneziqholo, unokuyongeza ngepepile encinane okanye itshilisi. Ioli yeoli, ibhotolo ye-organic, okanye iviniga ye-balsam inokudibaniswa kakuhle kunye nemifuno yakho. Ungongeza kwakhona zonke iintlobo zamantongomane anqunqiweyo.
Iziqhamo ezininzi kunye nemifuno kwisicwangciso sesondlo: Kulula!
Njengoko ubona, akukho nzima konke konke ukubandakanya iziqhamo kunye nemifuno eninzi ekutyeni kwakho. Yenza umzimba wakho kunye nempilo yakho ibe yintando kwaye uzame. Kungcono ukuqala namhlanje!
