Yitya emsebenzini Akunyanzelekanga ukuba ifane nokutya ngokukhawuleza okanye ngokungalunganga. Ukuba uzilungiselela kakuhle, unokutya okunempilo njengasekhaya. Thatha i-tupperware kwaye ngoku ukuba imozulu intle ungatya ngaphandle.
Akwanelanga ukutya kakuhle ngeempelaveki ukuhlawulela ukugqitha okanye ukusilela. Kuba uchitha iintsuku ezintlanu emsebenzini, kuya kufuneka uzame ukuyenza ibe mnandi kangangoko. Ukufezekisa oku, enye yeenjongo zakho eziphambili kufuneka ibe kukutya ukutya okufanelekileyo kokutya.
Siphakamisa iimenyu ezintlanu ezinempilo kunye nezisezantsi ezinekhalori onokuthi uziphathe ngokulula kwisikhongozeli esingangeni moya kwaye ufuna ukulungiswa okuncinci. Sikwanika izimvo neengcebiso zokuphepha "ukona" phakathi kokutya.
NgoMvulo, yenzelela ukugqitha
Ngokuqinisekileyo ngeempelaveki ubuyokutya ngaphandle kwaye wenza ugqithiso olungaqhelekanga, kuya kuba kuhle kakhulu ukuba utye into elula nokuhlanjululwa. Phawula:
- 1 ipleyiti: Imifuno ecoliweyo. Yenziwe ngeetapile, iminqathe, iitheniphu, iilike, ichard kunye nayiphi na imifuno oyifunayo. Iya kusizinzisa isisu sakho kwaye ungayithatha njengekhrim ebandayo.
- 2 ipleyiti: I-sausage yaseTurkey okanye i-fillet yenkukhu eyosiweyo.
- IDessert: I-yogurt enamafutha asezantsi okanye izilayi zepinapple (okanye esinye isiqhamo osithandayo).
NgoLwesibini, i-iron kunye ne-beta-carotene
Thatha ithuba olishiyileyo phambi kokuba uye ekhefini uzilungiselele ulusu lwakho elangeni. Ngokuthatha ukutya okunotye kwi-beta-carotene, i-tan yakho iya kukhawuleza kwaye ihlale ixesha elide kwaye uya kukhusela ulusu lwakho kukutsha. Ukuba uzama ukunciphisa umzimba, ukuthatha i-iron eninzi kuya kukunceda uphephe ubuthathaka.
- 1 ipleyiti: Isaladi ye-Lentil kunye ne-tomato ratatoille, ipepile, itswele kunye neparsley encinci (inceda ukufunxa isinyithi). Ukwenza ngokukhawuleza, thenga iilentile esele ziphekiwe.
- 2 ipleyiti: I-clams okanye i-mussels ene-steam okanye e-pickled; okanye i-can of cockles (iimollusks zinentsimbi eninzi)
- IDessert: IMacedonia yeorenji, i-kiwi kunye namaqunube.
NgoLwesithathu, "iSpanish esiqhelekileyo"
Ngale mini sikhetha izitya ezahlukeneyo zokutya kweMeditera, zilayishwe iivithamini, izimbiwa, amandla kwaye akukho cholesterol. Ukongeza, kuya kuba mnandi:
- 1 ipleyiti: IGazpacho. Ukuba usekutyeni, yilinganise ioyile, umnquma ngokuqinisekileyo. Ungasika iziqwenga zekhukhamba kunye neletisi.
- 2 ipleyiti: Omelette. Yenze usuku olungaphambi kwesidlo sangokuhlwa kwaye uzigcinele isiqwenga. Ukuba khange ube nalo ixesha, yenze ibe sisiFrentshi, kunye netyhuna okanye itshizi.
- IDessert: Ivatala okanye isuntswana lamacherry.
NgoLwesine, imenyu yegourmet:
Ukuya ngasekupheleni kweveki ungazinika irhafu ye-gastronomic, akufuneki ukuba ithethe iikhalori ezingaphezulu ...
- 1 ipleyiti: I-Melon kunye ne-ham okanye i-Iberia ham. Ungayithatha sele isikiwe kwiziqwenga ze-melon kunye no-ham ocoliweyo nge-toothpick.
- 2 ipleyiti: Isaladi ye-Prawn okanye ye-prawn kunye ne-tomato, itswele kunye ne-pepper vinaigrette; okanye ezinye izilayi zesalmon etshayayo kunye neqanda elimdaka ngombala.
- IDessert: Yeleketile iyogathi okanye ikhastadi.
NgoLwesihlanu, luhlaza kwaye kukhanya
o:
Usuku lokugqibela lweveki
Siphakamisa imenyu elula kakhulu ukuba uya kudla isidlo sangokuhlwa kamva okanye ufuna ukunxiba impahla eqinileyo. Ngaba
usuku lweesaladi njengesitya esinye. Unokukhetha phakathi:
- Inkukhu ephekiweyo okanye eyosiweyo, umbona kunye nesaladi yesaladi eneyogathi kunye nesosi yemastadi
- Isaladi yePasta kunye netyhuna, izinti zononkala, iiprawn, itumato kunye netshizi enongwe ngeoyile ye-olive, ityuwa kunye neviniga.
- Isaladi yerayisi enentsimbi, ipelepele okanye iinkuni, ipepile kunye ne-corn.
- Isaladi yeetapile eziphekiweyo, intsimbi yepepile, umbona kunye neephrawns okanye inyama enongwe ngeoyile yeoyile, ityuwa kunye neviniga.
- IDessert: isiqwenga sesiqhamo.
Ukusela: amanzi, iti ebandayo enelamuni kunye nesaccharin okanye, ukuba awukwazi ukuyinceda, isoda yokutya.
Isipho: Ukondliwa kakuhle, zama ukugcwalisa isidlo sangokuhlwa ngento oyityileyo emini emaqanda: ukuba imenyu yakho ibandakanya iiproteni ezininzi, yitya kakhulu ii-carbohydrate ebusuku. Kwidinala kucetyiswa kakhulu ukuba uthathe iintlanzi okanye
iqanda elinesaladi okanye imifuno, kunye nezinye iziqhamo. Kwimenyu esikunike zona ungadibanisa isahlulo sesonka. Ngenxa yexabiso layo lesondlo, ungayifaka endaweni yepasta yerayisi ukuba awuyithandi enye okanye enye.
Umbono: Ngoku imozulu entle iqala, thatha izitya ezinokutyiwa zibanda; Bakhuphe ngaphandle kwefriji kancinci phambi kwexesha lesidlo sasemini. Ukusuka ekhaya ungathabatha ithermos yeti yelamuni kunye nesaccharin ukusela emini.
Lumka! Ewe ungatya phakathi kokutya, kodwa ngentloko. Ezinye iingcebiso:
- isiqwenga sesiqhamo esinokufakwa okanye iti ene-saccharin
- iyoghurti enqatyisiweyo
- isilayi sesonka sengqolowa esipheleleyo esineeshizi ezintsha okanye ijam esezantsi yekhalori
- Ukuba wenza ezemidlalo okanye usebenzisa amandla amaninzi, unokuba nesandwich encinci yetyhuna okanye ii-cookies ezimbalwa ngeglasi yobisi
- ukuba uphuma phandle uyokufumana i-aperitif, akukho tywala. Khetha ii-cockles, i-pickled gherkins okanye ityhuna ngepelepele, amanzi okanye isoda elula.
Ulibale ngokutya amashini, iichips kunye neebuns. Soloko unesiqhamo, iyogathi okanye iiqebengwana ezipheleleyo zengqolowa ukuphepha izilingo.