Iresiphi esemfanekisweni: Superfood Chopped Salad kunye Salmon & Creamy Garlic Ukunxiba
Mhlawumbi uvile ukuba kufuneka unciphise ukutya okucutshungulwayo ekudleni kwakho, kodwa unokuzibuza ukuba yintoni na loo nto yokutya-kunye nendlela yokunciphisa ngayo. Ukutya okuninzi okupakishweyo kugcwele izithako ongenakukwazi ukuzibiza kwaye zilayishwe ngesodium, iswekile kunye nezithako ezithandabuzekayo. Kufanelekile ukuzama ukuziphepha xa kunokwenzeka kwaye endaweni yoko ulayishe ukutya okupheleleyo njengeziqhamo, imifuno, ukutya okuziinkozo, iiproteni kunye namafutha anempilo.
Nazi ezinye ii-swaps ezilula onokuthi uzenze imini yonke kwisidlo sakusasa, isidlo sasemini kunye nesidlo sakusihlwa ukunciphisa ukutya okucutshungulweyo kwaye utye ukutya kokwenyani. Kwaye, kuba ayizizo zonke izinto eziza kwibhokisi okanye kwi-tub yeplastiki engalunganga kuwe, funda ukuba kukuphi ukutya okupakishweyo okunokuba yinxalenye yokutya okunempilo.
6 Ukutya okucutshungulweyo onokuthi ukuphephe kwaye ukwenze ngokulula ekhaya
Ngesidlo sakusasa
Iresiphi enemifanekiso : I-Cinnamon Roll Overnight Oats
Ukurhweba nge-oatmeal. Iisiriyeli ezininzi emarikeni zigcwele iswekile kunye/okanye ziphosakele kwifiber. Ngokuqinisekileyo, ungakhetha a Isidlo sakusasa esisempilweni (kwaye kukho ukhetho oluninzi olunempilo), kodwa i-oatmeal kukutya okupheleleyo kunye nesithako esinye-i-oats. Ukuba unamathela kwi-oats ecacileyo-hayi uhlobo oluza kwiipakethi ezinencasa- uya kufumana i-150 calories kunye ne-4 grams yefiber kwi-½-komityi yekomityi yokukhonza .
I-Oatmeal iqulethe i-fiber e-soluble, enokukunceda ukwehlisa i-cholesterol yakho, ukuthintela iswekile yakho yegazi ekubeni i-spiking kwaye ikugcine uziva ugcwele. Yongeza isiqhamo sobumnandi bendalo kunye nefayibha engaphezulu, ubisi okanye i-yogurt yeGrike ye-calcium kunye neprotheni kunye ne-dash ye-sinamoni okanye i-vanilla ye-flavour eyongezelelweyo-kwaye unesidlo sasekuseni esanelisayo nesiphilileyo.
NgeSidlo sasemini
Iresiphi esemfanekisweni: Isaladi yesipinatshi-yeSitrobheli kunye neFeta & Walnuts
Thengisa iicroutons zakho zesaladi ngamantongomane. Isaladi ingaba sisidlo sasemini esinempilo kakhulu-kodwa uya kufuna ukukhetha i-toppings yakho ngononophelo. Asikucebisi ukuba utye isaladi edabukisayo eyi-lettuceCroutons yongeza i-crunch enhle, kodwa yongeza i-sodium, kunye neekhalori ezingenanto, oku kuthetha ukuba akukho izondlo ezininzi kuzo.
Endaweni yezo ityhubhu ezilungisiweyo zesonka esigcadiweyo, yongeza ezinye amandongomane phezulu kwisaladi yakho. Bagcwele ngamafutha asempilweni, kwaye bongeza iprotheni kunye nefiber. Enye indlela yokucoca isaladi yakho kukwenza isaladi yakho enempilo, eyenziwe ekhaya. Izinxibo zesaladi ezifakwe ebhotileni zinokuba neswekile eninzi eyongeziweyo, i-sodium kunye nezithako ongenakukwazi ukuzibiza; endaweni yoko, zama ukwenza eyakho. Ukwenza isaladi enempilo kakhulu kwisidlo sokuzalisa, yongeza umthombo weprotheyini, njengenkukhu, iimbotyi okanye intlanzi, kunye nokuphakelwa kweenkozo ezipheleleyo, njengequinoa okanye irayisi emdaka. Fumana i ifomula enye kufuneka wenze isaladi enempilo .
KwiSidlo sangokuhlwa
Iresiphi enemifanekiso : ISuphu yoMtshato eLula yaseTaliyane
Ukuthengisa isuphu enkonkxiweyo kwisuphu eyenziwe ekhaya: Iisuphu ezinkonkxiweyo zihlala zinoluhlu olude lwezithako kwaye zizele zizinto ongenakuzongeza kwimbiza eyenziwe ekhaya yesuphu. Ngaphezu koko, baziwa kakhulu kwi-sodium. Ngelixa ukuvula itoti kulula kunokuqala ekuqaleni, usenokufumana isuphu enempilo, eyenziwe ekhaya etafileni kwimizuzu engama-30 (zama ezinye zezi zokupheka ezikhawulezayo, ezisempilweni zesobho).
Ukuba awunalo ixesha elaneleyo lokulungiselela isuphu ngobusuku obunye, pheka ibhetshi enkulu yesobho xa unexesha kwaye uyikhenkce ngokwamaqela-ulungele ukufudunyezwa kwakhona kwisidlo sangokuhlwa esinempilo ngokukhawuleza.
Unganciphisa okunye ukutya okucutshungulweyo ngokwenza iinguqulelo zasekhaya zezinye izidlo ezilula ozithandayo. Cinga ipizza yasekhaya endaweni yebhokisi enomkhenkce, kwaye i-stir-fries endaweni yokukhupha. Unokusebenzisa izithako ezitsha, ezinempilo kwaye uya kuyazi kakuhle into oyityayo kuba ukupheka kukuvumela ukuba ulawule into onayo kwisidlo sakusihlwa. Ukupheka ekhaya kunokuba lula njengokusebenzisa ukutya okupakishweyo—kwaye kube sempilweni ngakumbi.
Ukutya okucutshungulweyo ukuba kugcinwe kwisidlo sakho
Ayiyiyo yonke into ephuma kwiphakheji engenampilo. Ukutya okuninzi okuhanjiswa kwiingxowa zeplastiki, iibhokisi okanye iinkonkxa-ezifana neembotyi ezomisiweyo, imifuno yesaladi enengxowa, iziqhamo kunye nemifuno enkonkxiweyo kunye nefriziwe (ngaphandle kweesosi ezongezelelweyo, ityuwa okanye iswekile) - zicutshungulwa kancinci kwaye zisempilweni. Iyogathi engenanto, ibhotolo yamandongomane yendalo kunye nesalmon yasendle enkonkxiweyo kufuneka iyenze ibe kwinqwelo yakho yegrosari nayo. Xa uthenga, khangela ukutya okunoluhlu olufutshane lwezithako ezinamagama owaqaphelayo kwaye unokuwabiza phambi kokuthenga into ukuze uqiniseke ukuba ayiweli kudidi lokutya okucutshungulweyo okungenampilo.
