Uma unesifo sikashukela, umbuzo othi 'uzodlani ngesikhathi sakusihlwa?' uyinkimbinkimbi kancane, akunjalo? Ngaphezu kwezinto ezifana nezindleko nesikhathi, kufanele futhi ucabange ngenani lamagremu ama-carbohydrate, amafutha, noshukela ekudleni, nokuthi kuzothinta kanjani amazinga kashukela egazini lakho. Ngezinye izikhathi ezinjengalezi lapho abanye abantu befika nomqondo wale nsizakalo 'yokulethwa kokudla', okungukuthi, indlela yokuletha ukudla ekhaya lakho. Ingabe lokhu kuyindlela enhle ngempela? Ake sixoxe ngakho.
Yiziphi izinzuzo zokulethwa kokudla ekhaya lakho?
Eqinisweni, uma ukhetha isevisi efanele, ingaba usizo olukhulu. Kungasusa ukuqagela kanye nekhanda elibuhlungu ekudleni ukudla okulinganiselayo kumuntu onesifo sikashukela. Ngezinye izikhathi simatasa kakhulu kangangokuthi asinaso isikhathi sokuhlela ukudla, ukuthenga, noma ukupheka. Khona-ke isevisi efana nale ilula kakhulu.
Ezinye izinzuzo yilezi:
- Ukulawula: Ulawula kakhulu lokho okudlayo uma udla ngaphandle. Isikhathi esiningi, ukudla okuthengwa esitolo kunamafutha amaningi, ushukela, nosawoti (i-sodium) . Lezi yizinto umuntu onesifo sikashukela okudingeka azinciphise. Ukudla okuklanyelwe ukuhambisana nesimo sakho sempilo kuzoba nezinto ezimbalwa zalezi.
- Izindleko: Kungaba kushibhile ukulethwa kokudla ngesevisi efana nale kunokudla ngaphandle njalo.
- Ukulawula ingxenye: Lokhu kudla kuza ngosayizi ohleliwe. Uma sikhuluma iqiniso, kukhona 'ukulawula ingxenye.' Lokhu kumayelana nokulawula ukudla ngokweqile kunokudlela ngaphandle endaweni yokudlela enkulu noma ukwabelana ngokudla okukhulu okuphekiwe ekhaya.
Kodwa kukhona into encane okufanele uyiqaphele lapha. Amanye ama-meal kit eza ngobukhulu obufanele umndeni. Isibonelo, uma uletha ukudla okungondla abantu abane, bese wena nomlingani wakho nidla konke, inzuzo yale ndlela iyalahleka. Ngakho-ke, qiniseka ukuthi uyazi kahle ukuthi bangaki abantu ongabapha ngesikhathi esisodwa.
Okubaluleke kakhulu, lokhu kuzonciphisa ukucindezeleka kohlelo lwakho lokudla. Kodwa-ke, akuzona zonke izinsizakalo zokulethwa kokudla ezilungele isifo sikashukela.
Ungakhetha kanjani uhlelo lokudla oluhle?
Noma yiluphi uhlelo lokudla olukhethayo kufanele luhambisane nemibono eyisisekelo yokudla okunempilo. Kalula nje, kukhona into esiyibiza ngokuthi indlela ethi "Ipuleti Lami". Yilokhu:
- Cishe ingxenye yepuleti lakho kufanele igcwaliswe ngemifino engenaso isitashi, engenawo umthelela omkhulu kushukela egazini. Izibonelo: i-broccoli, izaqathi, ubhontshisi, i-squash, i-cauliflower, neklabishi.
- Hlukanisa ingxenye esele yepuleti ibe izingxenye ezimbili ezilinganayo, wengeze iphrotheni enamafutha amancane (isib. inkukhu engenasikhumba, inhlanzi, amalentili, ama-chickpeas) engxenyeni eyodwa kanye nokudla okunesitashi (isib. ilayisi elibilisiwe, ilayisi elinsundu, ummbila, uphizi) kwenye ingxenye.
Ngaphezu kwalokho,Kuwukuhlakanipha ukukhetha izinhlelo eziklanywe uchwepheshe wezokudla futhi ezibonisa ngokucacile ulwazi lokudla okunempilo .
Uma ukhetha uhlelo oluhle, zibuze le mibuzo:
| Izinto okufanele uziqaphele | Umbuzo okufanele uzibuze wona uthi: |
|---|---|
| Ukwakheka kokudla okunempilo | Ingabe lokhu kudla kuncane ngamakhalori, ushukela, amafutha agcwele, ama-carbohydrate, kanye ne-sodium? |
| Ama-Raw material | Ingabe zenziwe ngezithako ezintsha? |
| Ukuzivumelanisa nezidingo | Ungakwazi yini ukwenza izinguquko ukuze zivumelane nezidingo zakho zezempilo, izinto ozithandayo, ongazithandayo, kanye nokungezwani komzimba? |
| Intengo | Ungakwazi yini ukukhokhela lolu hlelo? |
| Ukulungiselela | Ungakanani umsebenzi okufanele uwenze ngemva kokuthola ukudla? (Ingabe kufanele ukupheke noma ukufudumeze nje?) |
Umbuzo obaluleke kakhulu uwukuthi, "Uzokuthanda lokhu kudla?" Ngoba kubalulekile ukukhetha into ongaqhubeka ukuyenza.
Ngingayithola kanjani i-carbohydrate, ama-calories, kanye nolwazi lokudla okunempilo?
Uma uphatha isifo sikashukela, kubalulekile ukuqaphela inani lama -carbohydrate owadlayo. Uma ukhuluphele ngokweqile, kubalulekile futhi ukwazi ukuthi uthola amakhalori amangaki ngokudla ngakunye. Futhi uma une-high blood pressure, kubalulekile ukuqaphela inani le-sodium oyidlayo.Udinga futhi ukuqaphela ngobukhulu.
Ezinye izinsizakalo zibeka ilebula lamaqiniso okudla okunempilo emaphaketheni azo okudla. Ngaphandle kwalokho, kuzodingeka uye kuwebhusayithi yazo noma uzishayele ucingo ukuze uthole lolu lwazi.
Indlela engcono kakhulu yokwazi umthelela wangempela wokudla ukuhlola amazinga kashukela egazini lakho.
Indlela yokwenza lokhu ukuhlola izinga likashukela egazini lakho (i-glucose) ngaphambi kokudla. Ngemuva kokudla ukudla, hlola izinga likashukela egazini lakho futhi ngemva kwamahora amabili . Ngemuva kwalokho uzoqonda ukuthi lokho kudla kuthinte kanjani umzimba wakho. Ngemuva kwalokho ungazi ukuthi kuyicebo elihle lesifo sikashukela sakho noma cha.
Qaphela ama-carbohydrate afihliwe!
Ngezinye izikhathi ama-carbohydrate angafihlwa, ikakhulukazi kuma -sauce nama-gravies . Amanye ama-sauce anoshukela omningi owengeziwe, noma asebenzisa ama-breadcrumbs noma ama-cornstarch ukuze awaqinise. Lokhu kunganezela ama-carbohydrate amaningi. Uma ungaqiniseki ukuthi yini esesosweni, kungcono ukuyicela ngokwehlukana futhi usebenzise okuncane kakhulu.
Eminye imikhuba yokudla ehambisana nesifo sikashukela
Kulungile, ake sithi u-ode isidlo sasemini enkonzweni yokulethwa kokudla. Kodwa uzodlani ngesidlo sasekuseni nesakusihlwa? Unesibopho salezo zidlo ezimbili. Ungasebenzisa imibono nezindlela zokupheka ezivela kule nkonzo yokulethwa kokudla ukukusiza ukuhlela isidlo sakho sasekuseni nesakusihlwa.
Empeleni, zama ukwakha ukudla kwakho ngokudla okuphelele . Lokho kusho izinto ezifana nezithelo, imifino, kanye nokusanhlamvu okuphelele. Lokhu kuphezulu ku-fiber kanye nezinye izakhamzimba. Uma kune-fiber eningi, ukudla kuthatha isikhathi eside ukugaya. Ngakho-ke kuncane ukwanda okungazelelwe kushukela egazini.
Okokugcina, ungakhohlwa ngento engekho ekudleni kwakho, kodwa ebaluleke kakhulu. Yilokho okuphuzayo. Ngisho noma uletha ukudla, uphuzani nakho? Iziphuzo ezinoshukela, ama-cordial, neziphuzo zezithelo zigcwele ama-carbohydrate nama-calories. Utshwala bungabangela ushukela wegazi lakho wehle ngokushesha. Into engcono kakhulu nephephile ongayiphuza amanzi alula. Noma khetha isiphuzo esingenashukela.
Ngaphambi kokwenza noma yiziphi izinguquko ezinkulu ekudleni, kubalulekile ukukhuluma nodokotela wakho . Angakunikeza iseluleko esingcono kakhulu sempilo yakho.
Umlayezo Wokuya Nawe Ekhaya
- Izinsizakalo zokulethwa kokudla zingaba lula kumuntu onesifo sikashukela, kodwa zodwa aziyona ikhambi lenkinga.
- Ngaphambi kokukhetha, hlola inani eliqondile lama-carbohydrate, ushukela, amafutha, kanye nosawoti (i-sodium) ekudleni.
- Khumbula indlela ye-My Plate: ingxenye yepuleti iyimifino, ingxenye iyiprotheni, kanti ingxenye iyisitashi.
- Ngemva kokudla ukudla okusha, hlola izinga likashukela egazini lakho emahoreni ama-2 ukuze ubone ukuthi likuthinta kanjani.
- Ngaphambi kokwenza noma yiziphi izinguquko ezinkulu ekudleni kwakho, khuluma nodokotela wakho njalo ukuze akunike iseluleko.
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