Ngokuqinisekileyo qalisa ukwenza ukutya ngokuxhomekeke kwinjongo oyibekileyo. Kukho abantu abafuna ukutya ngokutyayo kuba banendlela yokutya engafaniyo. Ukwazi ukuba ukudibanisa njani konke ukutya okunceda kuzo zonke izondlo ezifunwa ngumzimba kunokuba ngumsebenzi onzima. Ke ngoko, siza kukufundisa uyenza njani imenyu esempilweni yeveki yonke.
Ukuba ufuna ukwazi ezona ngcebiso zibalaseleyo zokwenza imenyu esempilweni iveki yonke, le yiposti yakho.
Ibhalansi yamandla kunye neemacronutrients
Xa siqala ukwenza imenyu esempilweni, into yokuqala ekufuneka siyithathele ingqalelo kukulingana kwamandla. Ukwandiswa kwemenyu akufuneki kubandakanye kuphela ukutya okwenyani kunye nokusempilweni, kodwa kufuneka ibhalansi yamandla ngokwenjongo. Ukuba injongo yethu kukufumana ubunzima bemisipha okanye ukuphulukana namafutha, kufuneka sifumane ibhalansi yamandla ukuya kwelinye okanye kwelinye.. Oko kukuthi, ukuba injongo yethu kukufumana ubunzima bemisipha, siya kufuna ukutya kwethu ukuze sibe nenani elikhulu leekhalori kunokuba sichitha imihla ngemihla. Kwelinye icala, ukuba eyona njongo iphambili kukulahleka kwamafutha, siya kufuna imenyu esinceda ukulawula kunye nokunciphisa iikhalori esizityayo.
Baninzi abantu abathi, xa beqala ukukhangela indlela yokwenza imenyu esempilweni iveki yonke, baqale ukuxhalaba malunga neevithamini kunye neeminerals ekufuneka bezincinile yonke imihla. Nangona esi sisikhokelo esibaluleke kakhulu, ayisiyimiqathango. Ngale nto andithethi ukuba ukwazisa ukutya okunotye iivithamini kunye neeminerals akusosidingo. Into ofuna ukuyithetha kukuba ii-macronutrients (ii-carbohydrate, iiproteni kunye namafutha) ziziseko zemenyu esempilweni.
Nje ukuba ukhethe ibhalansi yamandla esekwe kwinjongo yakho, kuya kufuneka wazi ukuhanjiswa kweemacronutrients ukulungiselela le menyu. Ezi macronutrients zikwalungisiwe ngokusekwe kwinjongo yethu. Ngokwesiqhelo, ukuba sifuna ukuqala ukutya okulahlekileyo okunamafutha siya kusebenzisa ukutya okuncinci kwi-carbohydrate. Siya kufuna kwakhona iprotheyini ephezulu ukuba sifuna ukufumana ubunzima bemisipha. Nje ukuba sikhethe ukuba zeziphi izinto ezimbini zokuqala ekufuneka sizithathele ingqalelo, siyakukhathalela ukutsho iziqhamo kunye nemifuno eyaneleyo esiya kuthi siyibandakanye ekutyeni ukuze sikudibanise ezinye izakhamzimba ezibizwa ngokuba ziivithamini kunye neeminerals.
Uyenza njani imenyu esempilweni yeveki yonke: izibonelelo
Ngokuqinisekileyo ngaphezulu kwesihlandlo esinye bekukho incoko eqhelekileyo ekhayeni lakho malunga nento esiyityayo namhlanje. Oomama bahlala bebuza yonke intsapho ukuba bapheke ntoni. Enye yezona mpendulo ziqhelekileyo yile: Andazi, andikhathali. Ingxaki yile yile yokuba usuku nosuku izimvo zokucacisa imenyu ziyaphela kwaye ekugqibeleni ziphele zitya ukutya okungenamsoco. Ke ngoko, eyona ndlela yokuphepha ukucinga ngento oza kuyitya kukufunda indlela yokwenza imenyu esempilweni yeveki yonke.
Unokucinga ukuba kunzima ngakumbi kodwa inezibonelelo ezininzi. Into yokuqala yile Uya konga imali kuba uyazi into ekufuneka uyithengile kwivenkile kunye nokunciphisa iindleko ezingxamisekileyo kwiimveliso ongaqhelekanga ukuthenga okanye ongafakwanga kwimenyu. Uya konga ixesha okoko unokulungiselela ukutya kwakho kwangethuba kwaye umane uphulukana nokuphindaphinda kwaye uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde undiceleke uzokugcina ixesha okoko unokulungiselela izidlo zakho kwangaphambi kwexesha kwaye umane uphulukana nokuphinda uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uzifumane. Kwaye awuyi kuchitha ixesha ucinga ngento yokupheka. Okokugqibela, uya kunceda ukuphucula indlela otya ngayo. Sithetha ngokulungiselela imenyu esempilweni.
Ukutya ukubandakanya
Ukuze ukutya kulungelelaniswe, kufuneka sibeke iikhabhohayidrethi yonke imihla, ngokukhethekileyo zidityaniswe, ezinye iziqhamo, ubisi olunamafutha asezantsi, inyama emhlophe kunye nentlanzi, kunye neoyile ye-oliva eyintombi eyintombi. Ngamaxesha athile okanye kangangeentsuku ezininzi ngeveki sinokubandakanya inyama ebomvu okanye okunye okucwangcisiweyo okanye ukutya kwesoseji. Okokugqibela, ukwazisa into eza kusinceda sonwabe ngamanye amaxesha sinokubeka iikeyiki, ibhotolo okanye iilekese. Ukusetyenziswa okumiselweyo kotywala okanye iwayini kuyacetyiswa kubantu abadala.
Ukwenza imenyu kunomdla wokusebenzisa itemplate ekunceda ubeke zonke izidlo iveki yonke. Ungalibali ukuba kufuneka ubeke ubuncinci phakathi kwe-3-4 yokutya kwenyama kunye neentlanzi, ii-servings ezi-2 zembotyi, ii-2 zerayisi kunye nezinye iimpendulo ze-pasta. Ngale ndlela kuya kufuneka siphinde sigcwalise itemplate ngokubanzi. Ukuba unayo imingxunya eshiyekileyo ungagcwalisa ngamaqanda, iisuphu okanye ushiye umngxuma ukhululekile ukuba uthathe ithuba kwaye utye usuku olunye kude nekhaya. Le yokugqibela ayicetyiswa kancinci ukuba sinotyekelo lokusilela kwindlela yethu yokutya. Kwaye kunokuthi siqale ukuthi ukutya akukho kwaye ukulandelelana kweentsuku kuyatshintsha kwaye siphele singathobeli.
Sele sinento ebaluleke kakhulu, kukuhambisa iintlobo ezahlukeneyo zokutya. Masibone amanyathelo ekufuneka siwalandele.
Uyenza njani imenyu esempilweni yeveki yonke: amanyathelo ekufuneka elandelwe
Kule meko udinga ingcebiso kunye noluvo losapho lwakho. Kuya kufuneka uhlale phantsi ubone ukuba umntu ngamnye ufuna ukutya ntoni kwaye akuthandi ukutya. Izitya zinokwenziwa ukusukela kwiilentile, inyama eyosiweyo, inyama yenkomo kunye nemifuno, i-orenji yenkukhu, i-bolognese macaroni, i-lasagna yemifuno, iintlanzi ezibhakiweyo, irayisi yaseCuba, i-risotto yama-mushroom, i-omelette yaseSpain. Iitapile, amaqanda agxothiweyo, njl.
Umbono kukuya ujonge kuzo zonke izitya ezithandwa ngumntu wonke kunye nokudibanisa iiresiphi ukwenza imenyu ukuba yahluka kangangoko kunokwenzeka. Ewe ngokwenene ungenza izidlo ezoneleyo ukuhlala iiveki ezininzi, kunokuba nomdla ngakumbi. Kukho abantu abakufumanisa kuphindaphindeka ukuba kufuneka batye into enye veki nganye. Ke ngoko, ukuba sifumana isidlo sasemini esaneleyo kunye nesidlo sangokuhlwa ukuze sibe neendidi ezahlukeneyo, siya kuba neziphumo ezingcono ekuhambeni kwexesha. Kufuneka sicinge ukuba injongo yethu yokulandela imenyu esempilweni kufuneka ibe yeyethuba elide. Yinto ekufuneka siyigcinile njengesiqhelo esinye sobomi.
Ndiyathemba ukuba ngezi ngcebiso ungafunda ukuba ungayenza njani imenyu esempilweni iveki yonke.