Bella Adams
Ukulawula indlela odla ngayo kungaba inselele uma usebenza usekhaya, ikakhulukazi ekhishini lapho kunokudla okuningi nesiqandisi sisendaweni evelele. Lesi silingo singaba nomthelela omubi okhalweni lwakho, siphazamise uhlelo lwakho lokulahlekelwa isisindo, futhi sinciphise ukukhiqiza kwakho.
Umzuzu owodwa uqeda umbiko, uqedela i-athikili, bese olandelayo usekhishini, ufinyelela ibha yekhukhi, uswidi, noma ushokoledi. Isethembiso kuwena sokudla ingcosana nje yamacereal amnandi sihlulwa yibhokisi elingenalutho.
Noma mhlawumbe kunjalo ukuthi ngenxa yomnqamulajuqu wephrojekthi osheshayo, uyabona ngokuzumayo ukuthi awuzange udle lutho usuku lonke.
Ngakho-ke, nazi amathiphu ayi-10 okuthi ungayilandela kanjani imithetho yokudla okunempilo:
- Ungasebenzi ekhishini noma eduze nekhishi
Zama ukubeka indawo yakho yomsebenzi kude nekhishi. Ngoba ekhishini uzohlala ulingeka ukuthi uhlole ukuthi yini efrijini. Nquma izikhathi lapho uzobe usekhishini phakathi nosuku lokusebenza lapho uzodla khona isidlo sasekuseni, sasemini nesakusihlwa. Uma unenkinga yokugcina umthetho wokungasivuli isiqandisi, zama ukuthumela isikhumbuzi seshejuli emnyango.
- Hlela ukudla kwakho kusenesikhathi
Njengohlelo lwakho lwansuku zonke nokuhlela amakhefu akho usuku lonke, kubalulekile futhi ukubeka eceleni isikhathi sokuzivocavoca, ukufudumala, nokugeza.
Nquma ukuthi uzodla nini, unamathele ekudleni kwasekuseni, kwasemini, nasezikhathini zakusihlwa, futhi ulungiselele okuthile okuzokudla. Uhlelo lokudla kufanele lujwayele futhi lukulungele.
- Qiniseka ukuthi udlile ngempela
Lapho usebenza, kungaba nzima ukuthatha ikhefu futhi empeleni udle ngesikhathi. Kodwa-ke, kubalulekile ukuqaphela izimpawu zendlala futhi uqonde ukuthi indlala nokukhathala kuzothinta ukukhiqiza kwakho. Ngaphezu kwalokho, ukudla ngesikhathi usuku lonke kuzokuvimbela ekugaseleni ibhokisi likaswidi ngokulamba. Setha isikhumbuzi kufoni yakho noma iwashi ukuze sikukhumbuze ukuthi uthathe ikhefu futhi udle nini.
- Lungiselela esakho sasekuseni nesasemini
Kukhona into yothando mayelana nokuphuma futhi ubambe noma yini oyifunayo efrijini, kungadingeki ulinde umugqa we-microwave noma umshini wekhofi. Kodwa-ke, kunesilingo sokudla ngokungalawuleki amakholori engeziwe futhi ungatholi izakhamzimba ezanele, njengefayibha, amavithamini, amaminerali, njll.
Zama ukuhlela ukudla kwakho kwasemini, njengoba nje wenza emsebenzini. Yiqiniso, akudingekile ukuba kube ukudla okudliwayo okudinga ukulungiswa okuningi. Isibonelo esihle kungaba isaladi elula yemifino eqoshiwe, imbewu, namantongomane, noma i-fillet yenkukhu ebhakiwe. Ungenza futhi i-omelet ngemifino.
- Yidla ukudla kwangempela
Ukudla okulinganiselayo kuzokwenza ukhiqize. Ukudla ukudla okunempilo, okufana nemifino eminingi, okusanhlamvu, isinkwa, amantongomane, imbewu, namafutha emifino, kuyokugcina usuthi isikhathi eside. Zenzele iphephabhuku lokuzibheka, elingeke likuvumele kuphela ukuthi ulawule kangcono inani lama-kilojoule nezakhamzimba ekudleni kwakho kodwa, okubaluleke kakhulu, leliphephabhuku lizokusiza uqonde ukuthi yikuphi ukudla okukunika amandla amaningi isikhathi eside. isikhathi futhi uthuthukise imizwa yakho. Ijenali izokunikeza imininingwane eminingi ewusizo.
Cabanga ngakho ngesikhathi esilandelayo lapho ulambile futhi uqale ukufuna ibha yeshokoledi efihliwe. Gxila kumaprotheni, i-fiber, amafutha anempilo, imifino, nezithelo. Ukuhlela ukudla kwakho kusenesikhathi kuzokusiza ugweme ukukhetha ukudla okubukeka kumnandi, kushesha, futhi kubiza kakhulu ngesikhathi esithile sendlala.
- Phuza amanzi anele
Ukungaphuzi uketshezi olwanele kungabangela ikhanda nobuthakathaka, okuzothinta ngokuqinisekile ukusebenza kwakho. Gcina ibhodlela lamanzi eduze kwendawo yakho yokusebenza, njengoba nje wenzile ehhovisi. Uma unamanzi eduze, maningi amathuba okuthi uphuze ngokwanele. Qaphela ukuthi ugweme iziphuzo ezinoshukela namajusi, njengoba ziwumthombo wamakholori angenalutho.
- Ungaphuzi ikhofi kakhulu
Ikhono lokwenza ikhofi cishe yonke iminithi lingaholela ekuphuzeni ngokweqile i-caffeine.
I-caffeine eningi ingabangela ubuhlungu bekhanda, ukushaya kwenhliziyo, umfutho wegazi ophakeme kubantu abazwelayo, ukujabula ngokweqile, ukuthuthumela, ukucasuka ngokweqile, ukukhathazeka, ukuphazamiseka kokugaya ukudla, futhi kube nomthelela ongewona ojwayelekile we-caffeine, okungukuthi, ubuthakathaka. Yiqiniso, lokhu kuzophazamisa umsebenzi okhiqizayo. Zibekele umkhawulo wezinkomishi zekhofi ezingu-2 ngosuku. Gwema ukusebenzisa ukhilimu onekhalori ephezulu, ushukela, noma ezinye izithasiselo ekhofini lakho. Zama ukuphuza ikhofi elingenashukela nesinamoni, i-cardamom, noma ezinye izinongo.
- Ungathengi ukudla okungenamsoco
Ungagcwalisi ikhishi lakho ngamaphakethe ama-chips, izinti, ama-crackers, amantongomane anosawoti, amabha kashokoledi, namanye ama-calorie angenalutho. Gwema ikakhulukazi ukudla okunzima ukukulawula, okufana nokudla okungenamsoco. Njengoba isisho sihamba, ngaphandle kokubona, ngaphandle kwengqondo.
- Ukudla okunengqondo
Uma uhlala phansi ukuze udle, beka eceleni konke eceleni: ilaptop, ifoni, incwadi yokubhalela, noma yini. Iziphazamiso ngesikhathi sokudla zingaholela ekudleni ngokweqile ngoba ubuchopho obumatasa buzwa umzuzu wokusutha nobumnandi bokudla bubi kakhulu. Ngakho-ke, thatha ikhefu emsebenzini, kuzo zonke izinkathazo zakho, hlala phansi etafuleni, uphumule, futhi ujabulele ukudla okuphekwe kahle. Ukudla okunomsoco okucabangelayo ngeke kukusize nje ukuthi ugaye ukudla kangcono futhi ugweme ukudla ngokweqile kodwa futhi kuzokunikeza isikhathi sokushintsha nokuphumula phakathi nosuku lokusebenza.
- Nquma ingxenye ngaphambi kokudla
Ungalokothi udle ephaketheni, esitsheni, noma ebhodweni, njengoba kwenza kube nzima kakhulu ukulawula usayizi nokwakheka kwengxenye. Sebenzisa imithetho ye-Harvard plate. Isibonelo, thatha ipuleti eliphakathi nendawo elingama-23 cm ububanzi. Gcwalisa uhhafu wepuleti ngemifino engeyona isitashi, ingxenye eyodwa kwezine yepuleti kufanele igcwaliswe ngamaprotheni (inyama engenamafutha njengenkukhu, i-brisket, izinhlanzi zasolwandle, imidumba, amaqanda, i-tofu, i-cottage shizi, noma iyogathi yesiGreki), nokunye. ipuleti kufanele igcwaliswe ngama-carbohydrate ayinkimbinkimbi ane-fiber ephezulu (okusanhlamvu okuphelele, izithelo, imifino enesitashi).
