Ukususela oko ugqirha ekuxelele ukuba amanqanaba akho e-cholesterol aphezulu kancinci, mhlawumbi ubusoyika ukutya ngaphandle, akunjalo? "Ngoku andinakukwazi nokuphuma nabahlobo bam," "Ndingatya ntoni ukuba ndiya kwindawo yokutyela?" Usenokuba uyazibuza. Kodwa ungakhathazeki. Enyanisweni, iindawo zokutyela ezininzi zinezitya ezimnandi nezinempilo entliziyweni. Okubalulekileyo lukhetho esilwenzayo. Ke namhlanje, masithethe ngendlela yokonwabela ukutya ngaphandle ngelixa ulawula i-cholesterol yakho.
Izinto ekufuneka uziqwalasele ngaphambi kokuba u-odole ukutya
Xa sisiya kwindawo yokutyela, sithatha imenyu, size sibone imifanekiso yezitya ezimnandi kuyo, sinokulahlekelwa lulawulo oluncinci kwiingqondo zethu. Kungoko ke, kubaluleke kakhulu ukuba silungiselele kancinci ngaphambi kokuba si-odole ukutya.
- Cwangcisa kwangaphambili: Ukuba uyayazi indawo yokutyela oya kuyo, cwangcisa into oza kuyitya ngaphambi kokuba uhambe ekhaya. Ungajonga nemenyu yabo kwi-intanethi. Ngale ndlela, akuyi kufuneka uye apho uzame ukwenza isigqibo ngezitya onqwenela ukuzizama.
- Susa izilingo: Cela umlungiseleli ukuba asuse izinto ezifana nengobozi yesonka eziziswa etafileni ukuba awuzifuni. Ezi zinto zongeza iikhalori ezingeyomfuneko kunye neecarbohydrates ezicociweyo emzimbeni.
- Sela iiglasi ezimbini zamanzi: Ngaphambi kokuba utye, sela malunga neeglasi ezimbini zamanzi. Oku kuya kuzalisa isisu sakho kancinci, nto leyo enokukunceda ekulawuleni ukutya kakhulu.
- Lumka la magama akuluhlu lwemenyu: Ukuba inkcazo yokutya ibandakanya amagama anje 'ibhotolo', 'ithosiwe', 'i-pan-fried', 'ikhrimu', okanye 'i-au gratin', hlala kude nezo zitya. Zinamafutha amaninzi agcweleyo kunye neekhalori.
- Ukuba utya isonka: Ukuba utya isonka ngaphambi kokutya, khetha into efana neqhekeza lesonka esipheleleyo esingenabhotolo okanye imajarini.
Ngamafutshane, ukulungiselela kubalulekile. Ukuba sele ugqibile ukuba uza kutya ntoni ngaphambi kokuba uye kwindawo yokutyela, akuyi kuba lula ukwenza izigqibo ezimbi.
Ziziphi iindlela ezilungileyo zokukhetha xa u-odola?
Kulungile, ngoku lixesha lokuba ujonge imenyu. Luhlobo luni lwezitya omele uzikhethe? Nazi ezinye iingcebiso zokukunceda.
- Indlela yokupheka ibalulekile: Khetha ukutya okubhalwe ngokuthi 'kuphekiwe', 'kubhakiwe', 'kutshisiwe', 'kuqhotsiweyo', okanye 'kutshisiwe'. Ezi ndlela zisebenzisa ioyile encinci kakhulu.
- Masitshintshe indlela esitya ngayo iitapile:Endaweni yee-French fries, khetha iitapile ezibhakiweyo, ezibilisiweyo, okanye ezirostiweyo. Kwakhona, kuphephe ibhotolo kunye ne-sour cream.
- Oda ngaphambi kwabanye: Xa abahlobo bakho beodola ukutya okubonakala kumnandi kodwa kungasempilweni, nawe ungalingeka ukuba ukuodole. Ngoko ke, ukuba kunokwenzeka, beka iodolo yakho phambi kwabanye.
- Izitya zokutyela: Endaweni yesuphu ezikhrimu okanye ukutya okuqhotsiweyo, khetha isuphu enomhluzi enemifuno, efana neminestrone.
- Isidlo esiphambili: Khetha ukutya kwaselwandle, inyama yenkukhu engenalusu, okanye inyama ebomvu engenamafutha endaweni yenyama enamafutha okanye elungisiweyo. Qiniseka ukuba ususa nawaphi na amafutha abonakalayo enyameni.
- Iisosi kunye neeDressings: Oda iisosi kunye neeDressings zesaladi kwikomityi eyahlukileyo (ecaleni). Ngale ndlela, unokulawula ubungakanani bokutya okongezayo kwisidlo sakho.
- Musa ukoyika ukubuza imibuzo: Ukuba ufuna ukwazi ngesidlo ongasiqhelanga, buza umlungiseleli. Akukho nto imbi ngokubuza, "Yenziwa njani le nto?" okanye "Yintoni ekule nto?"
- Izimuncumuncu: Endaweni yekhekhe, ipudingi, okanye i-ayisikhrim ene-whipped cream, khetha isaladi yeziqhamo ezintsha okanye i-sorbet.
Ungafumana olunye uluvo kule theyibhile.
| Ukukhetha okulungileyo (okuhambelana nentliziyo) | Izinto ekufuneka zincitshiswe/zimiswe |
|---|---|
| Intlanzi okanye inkukhu eyosiweyo | Intlanzi eqhotsiweyo, inkukhu, okanye inyama |
| Imifuno ephekiweyo | Iifrayizi zamafrentshi |
| Iisuphu ezicacileyo | Ipasta enesosi ekhrimu okanye itshizi |
| Isaladi yeziqhamo ezintsha | Inyama ezicutshungulweyo ezifana neesoseji kunye nebhekoni |
| Iisaladi ezinejusi yelamuni okanye iviniga | Iisaladi ezinemayonnaise eninzi |
Ukuba utya isaladi...
Xa sisiva igama elithi "isaladi," sicinga ukuba lisempilweni kakhulu. Kodwa oko akusoloko kunjalo. Izinto ezifakwa kwisaladi zinokuyenza ibe sisidlo esingenampilo kakhulu.
Khawuthelekelele usenza isaladi usebenzisa isaladi. Ziphephe izinto ezifana netshizi egayiweyo, ii-cream dressing, ii-bacon bits, kunye nee-croutons.
Endaweni yokufaka i-dressing, cinezela ijusi yelamuni encinci kwisaladi. Okanye yongeza iviniga ye-balsamic encinci. Ukuba ufuna i-dressing, yicele kwikomityi eyahlukileyo uze uyisebenzise ngolu hlobo:
1. Nciphisa ifolokhwe yakho kwiloji kuqala.
2. Emva koko yitya isaladi ngaloo foroko.
Ngale ndlela, uza kudla kancinci kakhulu kunokuba uthululele i-dressing phezu kwesaladi yakho. Uza kuziva incasa encinci kuyo yonke into oyityileyo, kwaye uza kuba sempilweni.
Umyalezo Wokuya Ekhaya
- Cwangcisa kwangaphambili: Ngaphambi kokuba uye kwindawo yokutyela, cinga ngento oza kuyitya. Oku kuya kunciphisa amathuba okwenza izigqibo ezingalunganga.
- Nika ingqalelo kwindlela yokupheka: Khetha ukutya okuqhotsiweyo, okuphekiweyo, okanye okuthosiweyo endaweni yokutya okuqhotsiweyo.
- Lawula iisosi kunye needressing: Cela ezi ngokwahlukeneyo rhoqo kwaye usebenzise kuphela ubungakanani obufunekayo.
- Lumka ngeesaladi: Iisaladi zisempilweni kuphela ngokwezithako ozifake kuzo. Kuphephe ukhilimu, itshizi, kunye nezinto eziqhotsiweyo.
- Buza imibuzo: Ukuba unamathandabuzo ngesidlo, ungoyiki ukubuza umlungiseleli ukuba senziwe njani.
- Ungalibali icebiso lezonyango: Nangona ulandela le miyalelo, kubalulekile ukuthetha nogqirha wakho rhoqo, wenze uvavanyo olufunekayo, kwaye ulawule ngokufanelekileyo amanqanaba akho e-cholesterol.
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