Impela qala ukwenza ukudla ngokuya ngomgomo owubekile. Kukhona abantu abamane bafuna ukudla kahle ngoba banemikhuba yokudla engajwayelekile. Ukwazi ukuthi ungakufaka kanjani konke ukudla okusiza ngakho konke okunomsoco okudingwa ngumzimba kungaba ngumsebenzi onzima. Ngakho-ke, lapha sizokufundisa ungayenza kanjani imenyu enempilo isonto lonke.
Uma ufuna ukwazi amathiphu amahle kakhulu wokuthi ungayenza kanjani imenyu enempilo isonto lonke, lokhu okuthunyelwe kwakho.
Ibhalansi yamandla nama-macronutrients
Lapho siqala ukwenza imenyu enempilo, into yokuqala okufanele siyicabangele ibhalansi yamandla. Ukunwetshwa kwemenyu akumele kuqukethe kuphela ukudla kwangempela nokunempilo, kepha kufanele kube nokulinganisela kwamandla ngokuya ngomgomo. Uma inhloso yethu ukuzuza ubukhulu bemisipha noma ukulahlekelwa ngamafutha, kufanele silinganise amandla esele ngokweqile noma kokunye.. Lokho wukuthi, uma inhloso yethu ukuzuza ubukhulu bemisipha, sizodinga ukuthi ukudla kwethu kube nenani elikhulu lama-calories kunalolo esilusebenzisa osukwini lwethu nosuku. Ngakolunye uhlangothi, uma inhloso enkulu ukulahleka kwamafutha, sizodinga imenyu esisiza ukulawula nokunciphisa ama-calories esiwadlayo.
Kunabantu abaningi okuthi uma beqala ukufuna ukuthi bangayenza kanjani imenyu enempilo isonto lonke, baqale ukukhathazeka ngamavithamini namaminerali okufanele bawadle nsuku zonke. Yize lesi kuyisiqondisi esibaluleke kakhulu, akusikho okunemibandela. Ngalokhu angisho ukuthi ukwethula ukudla okunothe ngamavithamini namaminerali akusona isidingo. Okufuna ukukusho ukuthi ama-macronutrients (ama-carbohydrate, amaprotheni namafutha) ziyisisekelo semenyu enempilo.
Lapho usukhethe ibhalansi yamandla ngokuya ngomgomo wakho, kufanele wazi ukusatshalaliswa kwama-macronutrients ukulungisa le menyu. Lawa ma-macronutrients nawo aguqulwa ngokususelwa kunhloso yethu. Imvamisa, uma sifuna ukuqala ukudla okudliwayo okunamafutha sizosebenzisa ukudla okuncane kakhulu kuma-carbohydrate. Sizodinga futhi nokudla okuphezulu kwamaprotheni uma sifuna ukuthola isisindo semisipha. Uma sesikhethe ukuthi iziphi izinto ezimbili zokuqala okufanele sizinakekele, sizoqikelela ukusho izithelo nemifino eyanele esizoyifaka ekudleni ukuze sikufake eminye imicronutrients eyaziwa ngokuthi amavithamini namaminerali.
Ungayenza kanjani imenyu enempilo isonto lonke: izinzuzo
Impela sekukade kwaba khona engxoxweni ejwayelekile ekhaya lakho mayelana nokuthi sidlani namhlanje. Omama bavame ukubuza wonke umndeni ukuthi bapheke ini. Enye yezimpendulo ezivame kakhulu ukuthi: Angazi, anginandaba. Inkinga yalokhu ukuthi usuku nosuku imibono yokucacisa imenyu iyaphela bese ekugcineni bagcina bedla ukudla okungenamsoco. Ngakho-ke, indlela engcono yokugwema ukucabanga ngalokho okufanele ukudle ukufunda indlela yokwenza imenyu enempilo isonto lonke.
Ungahle ucabange ukuthi kunzima kakhulu kepha kunezinzuzo eziningi. Into yokuqala ukuthi Uzokonga imali njengoba wazi ukuthi yini okufanele uyothenga esitolo futhi wehlise izindleko zokuxhamazela emikhiqizweni ongavamisile ukuthenga noma okungafakiwe kwimenyu. Futhi uzokonga isikhathi ngoba ungalungiselela ukudla kwakho kusengaphambili futhi umane uhlehlise futhi uphinde uvuselele. Futhi ngeke uchithe isikhathi ucabanga ukuthi lokhu kupheka kunani. Ekugcineni, uzosiza ukuthuthukisa indlela odla ngayo. Sikhuluma ngokulungiselela imenyu enempilo.
Ukudla ukufaka
Ukuze ukudla kube nokulinganisela, kufanele sibeke ama-carbohydrate nsuku zonke, okungcono okuhlanganisiwe, ezinye izithelo, ubisi olunamafutha amancane, inyama emhlophe nenhlanzi, kanye namafutha omnqumo e-virgin njenge-seasoning. Ngezikhathi ezithile noma izinsuku eziningana ngesonto singafaka inyama ebomvu noma okunye okucutshunguliwe noma isoseji. Ekugcineni, ukwethula okuthile okungasisiza sijabulele ezinye izikhathi lapho singabeka khona amakhekhe, ibhotela noma amaswidi. Kunconywa ukusetshenziswa okulingene kukabhiya noma kwewayini kubantu abadala.
Ukwenza imenyu kuyathakazelisa ukusebenzisa isifanekiso esikusiza ukubeka konke ukudla isonto lonke. Ungakhohlwa ukuthi kufanele ubeke okungenani phakathi kokuhlinzekwa kwenyama nenhlanzi okuphakathi kuka-3-4, izabelo ezi-2 zemidumba, ama-servings ama-2 elayisi nokunye okungu-2 kokuphendula kwe-pasta. Ngale ndlela kuzodingeka ukuthi sigcwalise isifanekiso ngendlela ejwayelekile. Uma unezimbobo ezisele ungazigcwalisa ngamaqanda, amasobho noma ushiye umgodi mahhala ukuze usizakale futhi udle usuku olulodwa ekhaya. Lokhu okwedlule akunconywa kangako uma sinomkhuba wokwehluleka ekudleni kwethu. Futhi kungukuthi singaqala ukusho ukuthi ukudla kuyashoda futhi ukuhleleka kwezinsuku kuyashintsha bese sigcina singathobeli.
Sesivele sinento ebaluleke kakhulu, okungukusatshalaliswa kwezinhlobo ezahlukene zezitsha. Ake sibone izinyathelo okufanele zilandelwe.
Uyenza kanjani imenyu enempilo isonto lonke: izinyathelo okufanele zilandelwe
Ngalesi simo udinga izincomo nemibono yomndeni wakho. Kufanele uhlale phansi ubone ukuthi umuntu ngamunye ufuna ukudla ini nokuthi yikuphi ukudla angakuthandi. Izitsha zingenziwa zisuselwa kumalenti ayisitshulu, inyama eyosiwe, isitshulu senkomo ngemifino, inkukhu ewolintshi, i-bolognese macaroni, i-lasagna yemifino, inhlanzi ebhakwe, irayisi laseCuba, i-risotto yamakhowe, i-omelette yaseSpain. Amazambane, amaqanda agxishiwe, njll.
Umqondo ukuhamba ubheke zonke izitsha ezithandwa yiwo wonke umuntu futhi uhlanganise izindlela zokupheka ukwenza imenyu ihlukahluka ngangokunokwenzeka. Yebo empeleni ungenza ukudla okwanele ukuhlala amasonto ambalwa, kungahle kuthakazelise nakakhulu. Kunabantu abakuthola kuphindaphindwa ukuthi badle into efanayo masonto onke. Ngakho-ke, uma sithola izinketho ngokwanele zasemini nezasebusuku zokuba nezinhlobonhlobo eziningi, sizoba nemiphumela engcono ngokuhamba kwesikhathi. Kumele sicabange ukuthi inhloso yethu yokulandela imenyu enempilo kufanele ibe yesikhathi eside. Yinto okufanele siyigcine njengomkhuba owodwa wokuphila.
Ngiyethemba ukuthi ngalezi zeluleko ungafunda ukuthi ungayenza kanjani imenyu enempilo isonto lonke.