Yidla emsebenzini Akudingeki ukuthi ifane nokudla ngokushesha noma kabi. Uma uzihleleka kahle, ungaba nokudla okunempilo njengasekhaya. Thatha i-tupperware futhi manje njengoba isimo sezulu sihle ungadla ngaphandle.
Akwanele ukudla kahle ngempelasonto ukukhokhela ukweqisa noma ukushiyeka. Njengoba uchitha izinsuku ezinhlanu emsebenzini, kufanele uzame ukukwenza kube mnandi ngangokunokwenzeka. Ukufeza lokhu, enye yezinjongo zakho eziyinhloko kufanele kube ukudla ukudla okuhle kokudla.
Siphakamisa amamenyu amahlanu aphilile futhi anama-khalori aphansi ongakwazi ukuwaphatha kalula esitsheni esingangeni moya futhi udinga ukulungiswa okuncane kakhulu. Sikunikeza imibono nezeluleko zokugwema "ukona" phakathi kokudla.
NgoMsombuluko, khokhela ukweqisa
Ngokuqinisekile ngempelasonto obuyodla kuyo futhi wenza okweqile ngokweqile, kuzokulungela kakhulu ukuthi udle okuthile okulula nokuhlanza. Qaphela:
- Ipuleti lokuqala: Imifino ecubuziwe. Yenziwe ngamazambane, isanqante, itheniphu, amalikhi, i-chard nanoma yini imifino oyifunayo. Izokuxazulula isisu sakho futhi ungayithatha njengokhilimu obandayo.
- Ipuleti lokuqala: Umvimba waseTurkey noma umucu wenkukhu othosiwe.
- Uphudingi: I-yogurt enamafutha amancane noma izingcezu ezimbalwa zikaphayinaphu (noma esinye isithelo osithandayo).
NgoLwesibili, i-iron ne-beta-carotene
Sebenzisa isikhathi osisele ngaphambi kokuya eholidini ukulungisa isikhumba sakho elangeni. Ukuthatha ukudla okunothe nge-beta-carotene, i-tan yakho izoshesha futhi ihlale isikhathi eside futhi uzovikela isikhumba sakho ekushisweni. Uma uzama ukunciphisa isisindo, kuzosiza kakhulu ukuthatha insimbi eningi ukugwema ubuthakathaka.
- Ipuleti lokuqala: Isaladi le-lentil ne-tomato ratatoille, upelepele, u-anyanisi noparsley omncane (kusiza ukumunca insimbi). Ukuze usheshe, thenga udali osuvele uphekiwe.
- Ipuleti lokuqala: Ama-clams noma ama-mussels ashubile noma afakwe emanzini anosawoti; noma ikani lamaqhude (izimbaza zinensimbi eningi)
- Uphudingi: IMakedoniya yamawolintshi, i-kiwi kanye nama-strawberry.
NgoLwesithathu, "i-tipical spanish"
Kulolu suku sikhetha izitsha eziningana ezijwayelekile zokudla kwaseMedithera, ezilayishwe amavithamini, amaminerali, amandla futhi akukho cholesterol. Ngaphezu kwalokho, kuzoba mnandi:
- Ipuleti lokuqala: IGazpacho. Uma usekudleni, linganisa uwoyela, umnqumo impela. Ungakwazi usike izingcezu ikhukhamba kanye ulethisi.
- Ipuleti lokuqala: Omelette. Yenze usuku olungaphambi kwesidlo bese uzigcinela ucezu. Uma ungenasikhathi, kwenze kube isiFulentshi, nge-tuna noma ushizi.
- Uphudingi: Ikhabe noma idlanzana lama cherry.
NgoLwesine, imenyu ye-gourmet:
Ngasekupheleni kwesonto ungazinikeza inkokhiso ye-gastronomic, akudingeki ukuthi isho amakhalori athe xaxa ...
- Ipuleti lokuqala: Ikhabe nge ham eluhlaza noma yase-Iberia. Ungayithatha isike isike yaba yizicucu zekhabe neham ezihlikiwe ngomuthi wokuxubha.
- Ipuleti lokuqala: Isaladi le-Prawn noma le-prawn ngotamatisi, u-anyanisi nopelepele vinaigrette; noma ezinye izingcezu ze-salmon ebhemayo neqanda elinsundu eliqoshiwe.
- Uphudingi: I-yoghurt yogurt noma i-custard.
NgoLwesihlanu, luhlaza futhi kukhanya
o:
Usuku lokugcina lwesonto
Siphakamisa imenyu elula kakhulu uma kwenzeka uphuma ukuyodla isidlo sakusihlwa kamuva noma ufuna ukugqoka ingubo eqinile. Ingabe
usuku lwamasaladi njengesitsha esisodwa. Ungakhetha phakathi:
- Isaladi le ulethisi, ummbila kanye nenkukhu ephekiwe noma eyosiwe neyogathi kanye nesoso lwesinaphi.
- Isaladi le-pasta nge-tuna, izinti ze-crab, ama-prawn, utamatisi noshizi okunongwe ngamafutha omnqumo, usawoti kanye noviniga.
- Isaladi lelayisi elinopelepele wensimbi, inkalankala noma izinti ze-prawn, iqanda elibiliswe kanzima nommbila.
- Isaladi lamazambane aphekiwe, i-bell pepper, ummbila nama-prawn noma i-ham enongwe ngamafutha omnqumo, usawoti kanye neviniga.
- Uphudingi: ucezu lwesithelo.
Ukuphuza: amanzi, itiye elibandayo nelamula kanye ne-saccharin noma, uma ungakwazi ukusiza, isoda yokudla.
Ithiphu: Ukuze usuthiswe kahle, zama ukugcwalisa okudlile emini ngesidlo sakusihlwa: uma imenyu yakho ifaka amaprotheni amaningi, yidla ama-carbohydrate amaningi ebusuku. Kuma-dinner kunconywa kakhulu ukuthatha izinhlanzi noma
iqanda elinesaladi noma imifino, nezinye izithelo. Kumamenyu esikunike wona ungafaka ingxenye yesinkwa. Ngenxa yenani lokudla okunempilo, ungafaka i-pasta yelayisi uma ungathandi enye noma enye.
Umbono: Manje njengoba isimo sezulu esihle sesiqala, thatha izitsha ezingadliwa kubanda; Bakhiphe efrijini kancane ngaphambi kwesikhathi sokudla. Ekhaya ungathatha futhi i-thermos yetiye kalamula nge-saccharin ukuze uyiphuze emini.
Qaphela! Uma ungazilawuli phakathi kokudla, ungonakalisa konke osukuzuzile ngamamenyu akho anempilo nalawo aphansi. Yebo ungadla phakathi kokudla, kodwa ngekhanda lakho. Ezinye iziphakamiso:
- ucezu lwesithelo ngokumnika noma itiye nge-saccharin
- i-yoghurt eboshiwe
- ucezu lwesinkwa sikakolweni oluphelele noshizi omusha noma ujamu ophansi wekhalori
- Uma wenza ezemidlalo noma usebenzisa amandla amaningi, ungaba nesemishi elincane le-tuna noma amakhukhi ambalwa anengilazi yobisi
- Uma uphuma uyofuna isibhedlela, akukho tshwala. Khetha ama-cockles, ukhukhamba noma i-tuna ngopelepele, amanzi noma i-soda elula.
Khohlwa ngokudla okulula komshini, amafriji aseFrance namabhanisi. Hlala unesithelo, iyogathi noma amakhukhi okusanhlamvu aphelele esandleni ukugwema izilingo.