Ukudla okulula kungaba yisizathu sokuthi sinciphise isisindo noma sikhuluphele, okusenza ukuthi siphonse umzamo wethu ngokuya ekudleni phansi noma kusenze siqhubekele phambili kancane kancane nangokubhala okuhle.
Ngokwesifiso esinakho ukuhlela ukudla kwethu kwamasonto onke, singenza iphutha ngokukhetha ukudla okulula okungasifanele yomzimba, ngoba bezosenza sikhuluphale. Uma ufuna ukwazi ukuthi imaphi ama-appetizers amahle kakhulu ongawasebenzisa thatha phakathi kokudla ngaphandle kokuzisola, Sizokutshela ke.
Ukudla okulula noma ukudla okulula kungaba nempilo, yize ezikhathini eziningi sivame ukukhetha ukudla okungasilungele kangako, njenge isikhwama samashipsi, usoso oshisayo, ukusika okubandayo, noma iminqumoLezi yizona ezivame kakhulu esingazithola ezitolo ezinkulu kanye nalezo abantu abavame ukuzithenga kakhulu.
Lapho kufika impelasonto, imvamisa sine-carte blanche ngokuya ngokudla, sinquma ukungapheki kakhulu futhi siphuze iziphuzo ezidakayo ezinjengobhiya noma iwayini, uma kwenzeka utshwala budakiwe. Uma ungafuni ukungakunaki ukudla okudlayo, kungcono ukuba nohlelo B Mayelana nokudla okulula, qaphela ama-tapas ethu noma ukudla okunempilo ukuze ukubheke ngokuzayo.
Ama-tapas amahle kakhulu nokudla okulula okunempilo ongakudla phakathi kokudla
Lezi zitsha ezisheshayo noma ama-tapas azokwenza izinsuku zakho zijabule futhi ngeke zidinge cishe isikhathi sokuzilungiselela, kuzodingeka ukhathazeke ngokukhetha isiphuzo sakho osithandayo nokusijabulela nalokhu kudla.
Enye yezinkinga lapho siqala ukuhlela ukudla kungukudla okulula noma ukudla Ukudla okulula phakathi kokudla uma sizizwa silambile, kufanele sihlakaniphe futhi sazi ukuthi singakukhohlisa kanjani ukuthanda kwethu ukudla futhi singalingwa ukuba sidle ukudla "okungavunyelwe". Kuyadingeka ukuba sikubalekele konke ukudla okusetshenzisiwe esikuthola ezitolo ezinkulu, imvamisa kunothile ngoshukela olula namafutha we-transgenic, futhi uma sikufaka ekudleni kwethu ngeke sikwazi ukufeza izinhloso zethu.
Okulandelayo siyakutshela Yikuphi ukudla okulula okunempilo ongaphuthelwa yiphenti lakho noma esiqandisini.
Izicucu zezithelo zonyaka
Okunye ukudla esingakudla ngaphandle kokuzisola yizithelo zonyaka. Izithelo zibonakala ngokunikela kwazo ngamavithamini, amaminerali, amanzi kanye nemicu. Ngaphezu kwalokho, ama-antioxidants ahlotshaniswa ngqo nempilo engcono.
Okufanelekile, kufanele ukhethe izithelo ezinamanzi ukuze zikunikeze ukuthinta okuqabulayo. ngasikhathi sinye lokho kuzokuvimbela ukuthi ungadli amahora amaningana. Ungazisika zibe yizicucu ezincane bese uhlanganisa izithelo ezahlukahlukene ukwenza ukunambitheka kube mnandi. Futhi, ungakhohlwa ukuthi kungcono ukuwathatha ephelele, ngoba uma wenza ijusi nawo ngeke ukwazi ukuthola zonke izakhamzimba nemicu anayo.
Kungase kukuthande: Izithelo zasebusika nezinzuzo zazo
Izithelo ezomile
Amantongomane anedumela lokukhuluphalisa okuningi, noma kunjalo, abonakala ngokudla okuncane okunempilo kakhulu okunothe ngamaprotheni namafutha anempilo. Basinikeza inani elikhulu lama-acids ama-omega 3 aziwa ngezindawo zawo zokulwa nokuvuvukala.
Ukusetshenziswa kwamantongomane njalo kuzosiza ukugcina inhliziyo iphilile futhi iqinile, futhi kuvuselele nokwehliswa kwamafutha esiswini. Noma kunjalo, kufanele siqaphele inani lamantongomane esiwadlayo, ngoba umthamo ongaphezu kuka-30 amagremu ngosuku ungasenza sibe ngamafutha.
Ukwazi okuningi: Thatha amantongomane ukuthuthukisa impilo yakho
Ama-pancake ommbila
Ama-pancake ommbila noma welayisi ayimpumelelo uma kuziwa ekuthatheni Njengokudla okulula, kuyisidlova esinqobe abasubathi abakhulu noma abantu abafuna ukunciphisa umzimba. Njengamanje sithola izinguqulo ezahlukahlukene nokunambitheka kwalolu hlobo lwama-pancake, okuhle ukukhetha lawo anokunambitheka kwemvelo, ngaphandle koshokholethi futhi ngaphandle kwezithasiselo zokunciphisa ukudla kwekhalori.
Lawa ma-pancake angahlanganiswa nokudla kwamaprotheni, njenge ushizi omusha noma izingcezu ze-turkey. Lokhu kuzokwenza kube ukudla okulula futhi kukusize ulawule isifiso sakho sokudla. Noma ngabe ukhetha amakhekhe ommbila noma elayisi, uzozuza kulesi sikhalazo.
Ukudla okulula okunempilo ekudleni
Uma ucabanga ukuqala ukudla, kubaluleke kakhulu ukuthi ubheke ukuthi yikuphi ukudla okulula ongaba nakho ngaphandle kokuzisola nangezikhathi lapho ulambe kakhulu. Izikhathi eziningi ukungena ngemuva kwamahora yikho okusenza sibuyele emuva ezinhlosweni zethu nakuyo yonke intuthuko ngokudla okusele.
Okuza kuqala ukudla okusha kunemikhiqizo esetshenzisiwe, njengamantongomane, ummbila noma irayisi ama-pancake noma izithelo.
Kufanele ugweme ukusetshenziswa kwamaswidi, ukudla okulula njengamazambane, amasoseji noma zonke izinhlobo zamakhukhi kuwumqondo omubi inqobo nje uma ufuna ukulahlekelwa ngamakhilogremu ambalwa amafutha. Yingakho kufanele uhlele ukudla kwakho okulula ngemifino, imifino, amantongomane nama-yogurts ashibilikisiwe.
Lokhu kudla kunothe ngamavithamini nezakhamzimba ezizokusiza ukuthi zikugcine usesimweni sempilo esingcono. Ngaphezu kwalokho, zizokusiza ekunciphiseni ubungozi bokuqhamuka noma yiluphi uhlobo lwesifo esikhathini esimaphakathi noma eside, ngoba impumelelo yethu ekubeni nempilo ethe xaxa ilele ekudleni kwethu.
Imibono okufanele uyikhumbule
Okulandelayo, siyakutshela ukuthi yikuphi ukudla okulula kakhulu okunempilo ongakwenza nganoma yisiphi isikhathi.
- I-Chickpea hummus ene-toast egcwele okusanhlamvu nama-crudités: Indlela emnandi yokudla okulula phakathi kokudla futhi ungachithi imizamo yakho ukuthola i-hummus enemifino emisha enjengezaqathe noma isilimo esidliwayo esinamagatsha anamanzi. I-chickpea ephekiwe inempilo, i-tahini enesame, ulamula, amafutha omnqumo kanye ne-cumin. Inhlanganisela yokuwina.
- Izithelo skewers: Ungakhetha inhlanganisela oyithanda kakhulu, kungaba i-apula, ipheya, ubhanana, uphayinaphu, noma yisiphi isithelo esisenkathini. Uma uthanda, ungangeza ucezu lukashizi omusha ongenamafutha.
- I-Skewer yeminqumo, ama-anchovies nama-anchovies: Lesi sidlo ngeke sibandakanye umsebenzi omningi futhi ukunambitheka kwaso kuhle, ungasebenzisa umnqumo owuthanda kakhulu, ama-anchovies nama-anchovies anamafutha amancane.
- I-Greek tzaiziki ne-crudités: Omunye umqondo wokudla okulula ukuhlanganisa iyogathi ecacile yamaGrikhi nekhukhamba elisikiwe kahle. Yiphuze ngopelepele, uwoyela womnqumo nokuthinta ulamula, ungahamba nayo neqanda noma izingcezu ezimbalwa ze-salmon.