Sonke siyakwazi lokho ekudleni kushintsha ehlobo nokuthi akuhlali njalo kunempilo njengoba kufanele. Sizozama ukukunikeza okhiye abathile ukuze singakunaki esikudlayo ehlobo.
Ehlobo
Ihlobo yisikhathi esinzima kumuntu ophethe ukwenza ukudla, Kuyashisa, siseholideyini noma sinesikhathi esikhululekile futhi sikhetha ukusebenzisa lesi sikhathi emisebenzini yokuzilibazisa noma kalula sikude nekhaya futhi kulula ukudla endaweni yokudlela noma ukuthenga ukudla okulungiselelwe...
Kuyiqiniso ukuthi kufanele sivumelanise indlela yokudla ehlobo nezidingo ezintsha lapho ukushisa nokushintsha komsebenzi kudinga thina, kepha akumele sizivumele sikhohliswe yilokho okulula kakhulu. Enye indlela kungenzeka faka wonke umndeni ekuthengeni nasekulungiseleleni imenyu yansuku zonke.
Khuluma nawo wonke amalungu omndeni azosebenzisa ihlobo ndawonye futhi ubenze baqonde isidingo sokuphumula kwawo wonke umuntu. Sabalalisa imisebenziKungaba amasonto noma izinsuku noma ngokusho kokunambitheka ngakunye, uma othile ethanda ukuthenga njalo kanti omunye uncamela ukucosha noma ukulungiselela ukudla okuphelele, kepha kungenziwa ngokushintshana.
Ukulungiselela imenyu yamasonto onke kuwumsebenzi oyinkimbinkimbi ekuqaleni, kepha-ke kuyathokozelwa ukuba nakho sula esizokudla nsuku zonke futhi singazivezi endizeni, ngaphezu kwalokho, ukuziqambela kusho ukuthi, ekugcineni, sidla noma yini futhi siqeda amaholide nabanye ama-kilos angeziwe... Lokho akusho ukuthi asikwazi ukweqa imenyu ngesinye isikhathi noma ukuhlela isidlo sasemini noma isidlo sakusihlwa endaweni noma ithala endaweni yamaholide, kepha ukukwenza nsuku zonke ihlobo akunampilo ikakhulukazi.
Ukulungiswa kokudla
Ukushisa kusho ukuthi lapho siphatha ukudla kufanele sibe nokuningi ngokucophelela kunesinye isikhathi sonyaka. Ngaphandle kwemithetho ejwayelekile yenhlanzeko (geza izandla zakho ngaphambi kokuthinta ukudla noma lapho ushintsha kusuka kokunye ukudla ukuya kwenye, izindawo ezihlanzekile namathuluzi ekhishi kahle kakhulu) Akufanele sishiye ukudla ekamelweni lokushisa ngaphezu kwehora elilodwa noma amabili, sikupheke kabusha noma singakupheki ngokwanele.
Kubalulekile uma udla ungekho ekhaya ukuthi uqiniseke ukuthi indlela yokonga ukudla ilungile, lapho ungabaza, kungcono ukushintsha indawo yokudlela noma imenyu.
Umthombo Wezempilo, uJunta de Andalucia.
Izidingo zethu
Ukudla kuhlukaniswe ngamaqembu kanti amanye amaqembu kufanele adliwe kaningi kunamanye. Ngokushisa asizizwa sithanda ukudla ukudla okushisa kakhulu noma okunzima, yandisa ukushisa komzimba wethu futhi uma sikufaka ekushiseni kwasehlobo akunconywa ikakhulukazi.
Izinhlamvu, isinkwa, ilayisi, ipasta, noma amazambane
Yibo (noma kufanele babe) isisekelo sokudla kwethu ngokuba umthombo obalulekile wamandla
I-pasta ephelele kakolweni, ilayisi, isinkwa noma ufulawa kucebe kakhulu nge-fiber, amavithamini kanye namaminerali kunokucwengisisiwe.
Kubalulekile ukubafaka ekudleni okuyinhloko, amanye ama-toast wesinkwa anamafutha notamatisi wesidlo sasekuseni amnandi, asinika amandla esiwadingayo ukuqala usuku nokuqala komzimba wethu.
Kumele sikhohlwe idumela elibi lesinkwa "njengokudla okunonisayo". Isinkwa ngamanani amaphakathi futhi uma kungahambisani namanoni njengebhotela, ujamu, imajarini noma i-patés, isinkwa asinikezi amakhalori amaningi kakhulu (ama-265 kcal ngamagremu ayi-100).
Silungisa kanjani ama-carbohydrate ehlobo?
Indlela ekhangayo kakhulu ukuyilungisa esaladini. Kunezindlela zokupheka eziningi nelayisi, i-pasta noma amazambane ahambisana nemifino, imifino kanye namanye amaprotheni afana ne-ham ephekiwe, i-tuna, i-mackerel, ama-prawn. Angamasaladi aphelele kakhulu ukuthatha njengesitsha esisodwa. Zama ukuwagcoba ngamafutha noviniga esikhundleni sokusebenzisa imayonnaise noma usoso onamafutha kakhulu, uma ufuna ukwengeza noma iyiphi yalezi zinongo, qiniseka ukuthi yehlisiwe noma ilula bese usebenzisa inani elincane.
I-Lasagna, i-cannelloni noma amadombolo agcwele imifino noma ulethisi, inyama ephekiwe, inkukhu eyosiwe, ezinye izinhlanzi noma ama-prawn.
Imifino, imifino nezithelo
Zibalulekile empilweni yethu, zisinikeza amavithamini namaminerali adingekayo emzimbeni wethu. Futhi zingumthombo obalulekile we-fiber, obalulekile ekusebenzeni kahle kwamathumbu ethu. Kubalulekile ukuthi babe khona ngaso sonke isikhathi sokudla futhi izingane kanye nabantu abadala kufanele bathathe cishe izingcezu ezintathu zezithelo kanye nezinsiza ezi-3 zemifino ngosuku.
Ungazilungiselela kanjani ehlobo?
Imifino ingadliwa nokunye ukudla noma iyodwa, iphekwe, yosiwe, yosiwe kokhilimu noma ihlikihliwe. Ukhilimu obandayo noma isobho elifana neVichyssoise lilungele lesi sikhathi.
Imifino ingeniswa njengesithako ezitsheni ezahlukahlukene noma njengokuhambisana. Inketho enempilo enama-khalori ambalwa ama-gazpachos, ungafaki isinkwa esiningi bese usiphelezela ngezingcezu zikatamatisi, ikhukhamba no-anyanisi.
Izithelo zisinikeza namavithamini namaminerali futhi, kepha ngokuba mnandi kuyathandeka ehlobo. Kokubili ngesikhathi sokudla kwasekuseni naphakathi kokudla kuyaqabula futhi kusinikeza amanzi amaningi, adingeka kakhulu ekushiseni.
Inkinga imvamisa ukwenza izingane zibe nentshisekelo kuleli qembu lokudla. Ukwenza izithelo zikhange, singabeka izithelo ezinemibala ehlukene esitsheni sezithelo, sizicwebe zibe amajamo amahle, sizinikeze okusha, kuma-skewers kushintshaniswa izithelo ezinemibala ...
Imifino ingangezwa njengokuhambisanaIsibonelo, isinkwa esinotamatisi no-ham, isamentshisi le-loin noma loshizi elinezicucu zikatamatisi noma i-hamburger eyenziwe ngokwenziwe ngotamatisi no-ulethisi.
Endabeni yemifino, inketho enhle uku "kuyifihla", yenza ama-fritters, amadombolo, ama-croquettes, ama-omelette bese ufaka imifino ehlukene njengesipinashi, i-chard, uphizi ...
Ubisi nokutholwa
Basinikeza amaprotheni futhi ikakhulukazi i-calcium. Imikhiqizo yobisi inikela ngesilinganiso esihle se-calcium enamafutha amancane noma ama-calories. I-calcium ibalulekile ekukhuleni kahle kwamathambo, ukudla okuyikho kwe-calcium kubaluleke kakhulu ezimpilweni zethu zonke, kepha ebuntwaneni, ebusheni, ekukhulelweni, ekunceliseni isisu nasekunqamukeni kokuya esikhathini, lo mnikelo kumele ube mkhulu kakhulu.
Yize singafaka kuleli qembu iqembu le- u-ayisikhilimu noma ama-smoothies kumele siqaphele kakhulu. Lokhu kudla Zinamakhalori kakhulu futhi akumele sizijwayeze izingane ukuzithatha njengokudla okuvamile, Kunempilo ukukhetha ubisi olunamafutha aphansi, njengama-skimmed noma ama-semi-skimmed, futhi ehlobo sinethuba lokuphuza ubisi noma ama-yoghurt abandayo noma futhi singaba nama-smoothies.
I-Legumes
Ama-legumes awukudla okuphelele impela, aqukethe ama-carbohydrate, amavithamini, amaminerali, amaprotheni kanye nefayibha eningi. Lokhu kungukudla okujwayelekile kokudla kwaseMedithera futhi akukude nokuba ngumthombo wamafutha nama-calories njengoba kukholwa kwesinye isikhathi. Ehlobo futhi kumele ubekhona ekudleni kwethu, noma kungenjalo ngendlela efanayo nasebusika. Kungcono ukuthatha imidumba ibande noma ifudumele, kumasaladi, ngemifino noma ku-puree, iyenza ibe lula futhi igaye kangcono.
Amaqanda, inhlanzi nenyama
Ziwumthombo wamaprotheni nensimbi. Kubalulekile ukuthi ungadli inyama enonile kakhulu noma inhlanzi nsuku zonke. Zilungiselele ngendlela eqeda amafutha amaningi, gwema ukuthosiwe, ukushaywa noma isinkwa, isibonelo.
Ngokuvamile kungcono ukuthatha inhlanzi esikhundleni senyama, isinikeza amaprotheni afanayo, kepha amanoni ezinhlanzi acebile ngamafutha acid futhi anempilo. Lokhu akusho ukuthi kufanele siyeke ukudla inyama, sizokhetha inyama emhlophe kunombala obomvu.
Ehlobo, izitshulu ezisindayo kakhulu azeluleki, kungcono ukuthatha lokhu kudla okugosiwe, okushisiwe noma okugazingiwe kujusi wabo bese ukuhambisa namasaladi.
Amaqanda ahlinzeka inani elikhulu lamaprotheni, kodwa namafutha kanti nasehlobo kumele sinakekele kakhulu inhlanzeko nezindlela zokongiwa kwemvelo ngoba zingaba ngumthombo wazo izifo ezinobuthi.
Amafutha namafutha
Zibalulekile ekudleni kwethu futhi kufanele sizifake kukho ngokulinganisela. Ehlobo, njengokugqoka isaladi noma isinkwa sokudla kwasekuseni, indiza yamafutha omnqumo eyintombi isinika inani lamafutha acid ngaphandle kokulayisha umzimba wethu ngama-calories noma i-cholesterol. Ungasebenzisi amafutha ezilwane afana nebhotela noma amafutha emifino njengamafutha kakhukhunathi, womabili aqukethe amakhalori amaningi kakhulu namafutha agcwele angenampilo.
Kubalulekile ukugwema ukudla okulungiselelwe namakhekhe ezimboni, acebile ngamafutha. Eholidini, noma ngabe siyisebenzisa ngezikhathi ezithile ukonga isikhathi ekhishini, akufanele kube yisisekelo sokudla kwethu.
Amanzi
Umzimba wethu udinga inani elikhulu lamanzi nsuku zonke, phakathi kuka-1.5 no-2 amalitha amanzi ngosuku. Ehlobo ngokujuluka siqeda amanzi amaningi, ngakho-ke kufanele siqaphele, Ukuphuza amanzi amaningi nokuqinisekisa ukuthi izingane ziyawenza nawo kubalulekile ukugcina i-hydration efanele nokugwema izinkinga.