Isondlo esifanelekileyo - isibambiso sempilo enhle kunye nesimboli esicacileyo. Kwaye akusiyo nto abayithethayo ukuba "siyinto esiyidlayo".
Ngoko ke, kubaluleke kakhulu ukuzama ukukholisa impilo. Ukuthatha indlela yokulungiswa, kuyimfuneko ukuqala ngokuqaliswa kokutya okuncedo ekudleni. Ukuba kubonakala kuwe ukuba awukwazi ukuyeka umququ we-roast okanye i-litter nge-anyanisi, ungadikibala. Kulo thumela elimangalisayo, iingcebiso ezilula ziqokelelwe ngendlela yokutshintsha kwisondlo esifanelekileyo ngaphandle kokunciphisa ingqondo kunye nempilo.
1. Kanye ngeveki, upheke ibhokhwe enkulu ye-grain-grain cereal okanye ubhontshisi.
Ngethuba losuku uya kukwazi ukutshintsha ukutya okunye okunokutya. Umzekelo, ngolunye usuku isiqwenga esiqhelekileyo sesidlo sasekuseni, sithatha indawo ye-porridge ukusuka kwimbewu ye-movie. Ngomso olandelayo endaweni yokutya okunamafutha ekudleni, zama ubhontshisi ngeemifuno ezitsha okanye ezitshiweyo. Kancinci umzimba uzakusetyenziswa, kwaye ungadla kuphela ukutya ukutya.
2. Sebenzisa itiye elimnyama kuphela kunye nekhofi emnyama.
Ulibale ngazo zonke izongezo ezongezelelweyo kwiitayi okanye ngekhofi. Mkhuphe ngaphandle kwentloko yakho umkhwa wokongeza ushukela okanye ubisi kwiziphuzo ezishisayo. Ewe, oku kuya kuthatha ixesha, kodwa kuyafaneleka. Ngokukhawuleza ngaphandle kokuba "i-taste buds" ungayiva i-palette ye-tea yamnyama okanye ikhofi ngaphandle kokulimaza kumfanekiso.
3. Gcina imithetho yemigangatho efanelekileyo, usebenzisa isandla sakho.
Ukuba ngexesha lokutya uza kujonga rhoqo inani lokutya esidliwe, kungekudala ungayiva uxabiso lomzimba wakho. Zama, kwaye uya kuthanda!
4. Faka indawo ephezulu yeekhalori kunye nokutya okuyingozi kunye nenye kwaye luncedo.
Ngaba uke weva ukuba phantse yonke imveliso ine-analogue engabonakaliyo, engekho ngaphantsi kwintle. Zama ukuziphendulela izitya zakho zibe yimpumelelo, usebenzisa ulwazi malunga nabambelayo. Umzekelo, yenza i-potato puree nekholifulawa kwisilinganiso 1: 1. Ngeke ukwazi ukuchazela umahluko phakathi kwale mijelo, kodwa ixabiso lomthi wesitashi liya kuba liphindwe kaninzi.
5. Bhaka izitya kwihovini endaweni yokucoca epanini yokupanda.
Ukuba isitya sakho sinokuyenza ngaphandle kwengozi ye-cholesterol eyingozi, ubhake kwi-oven. Phantse naluphi na ukutya kunokulungiswa ngale ndlela, ukukhulula umzimba wengozi yeoli yezolimo.
6. Iveki ilungiselele ngoMvulo.
Ewe, kulungile ukuba uqale isonto lomsebenzi ngokukhawuleza ngosuku, kodwa ukuba kunzima ukuba utshintshe ukutya kwakho okuthandayo ngoMvulo, ukhethe nawuphi na usuku. Ngeveki, yidla inani elincinci lemifuno, uthabathe ukutya kunye nabo. Qalisa ukutya kwemifino ngokukhawuleza, ukuphulaphula umzimba wakho.
7. Yidla ukutya okuphekwe kuphela.
Ngokuqinisekileyo, ishishini lokutya ngoku linikeza uluhlu olubanzi lwezinto ezidliwayo kunye neekhalori eziphantsi, kodwa ezininzi zezondlo ezingenazo. Ngoko, yiba nomonde nomonde kunye nokufunda ukupheka ngokwakho. Vumela isitya sakho sibe neekhalori ezingaphezulu, kodwa ipesentezi zento eziwusizo kuyo ziza kuba ngaphezu kwanoma kukuphi ukutya okwenziwa ngokhemikhali.
8. Phakathi kokusela utywala, sisela iglasi yamanzi.
Ukuba ukamenywa kwibhagi ukuba uzonambitha iglasi yebhiya enhle okanye kwivenkile yokutyela eneglasi yewayini elibomvu, ke ungesabi ukuba ukutya okuncedisayo kuya kuhlanganiswa "ngesitya sobhedu". Landela isiluleko esincinci uze uphuze phakathi kweziglasi zotywala kotywala ngeglasi yamanzi aphantsi. Olu qhinga luya kunceda ukuphepha ukukhulelwa kwamanzi, ukukhawulezisa umqondo wokuzondla kwaye ulondoloze "kwi-crumpled" khangela ngosuku olulandelayo.
9. Ubuncinane kanye ngeveki, thabatha isidlo sasemini kunye nawe ukuze usebenze.
Endleleni eya kwisondlo esifanelekileyo, kuya kuba nzima kuwe ukuba ulahle ezinye izinto owazingenakulinganiswa nazo. Kodwa, ukuba ikhofi kunye nekhilimu kunye nokuthenga ukutya kunokunyamezeleka, ngoko akukho nto inokutya e-dryer-worker. Zifundise ukuba ulungiselele isidlo sasemini kunye nawe ukuba usebenze. Qala ngelinye ilanga ngeveki. Yongeza koko. Emva kwexesha, kuya kuba ngumkhwa.
10. Ukuba umgca ungenakunqandwa, khetha iikholeji eziphantsi.
Kule meko ayinandaba nokuba wenza isidlo sakho, uthenge ekuphekeni okanye ukuqokelela kwimveliso eyahlukeneyo. Into ebalulekileyo kukuba ukhangele inani leekhalori kuzo. Kukho iqela lokupheka kweekhalori eziphantsi kwayo yonke imibala kunye nombala. Khetha kwi zempilo!
Okokuqala, yidla imifuno.
Ukuba ukutya kwakho kubandakanya izitya ezininzi, ngoko kufuneka udla imifuno kuqala uze uqale ukutya inyama okanye uyihlose. Ngaloo ndlela, ngokukhawuleza uzalisekile, umzimba wakho ube nokutya okunempilo kunye nokutya okunempilo.
12. Sebenzisa umgubo wokutya okupheleleyo.
Ubomi obungenasiphumo abukho ubomi kuwo onke, ngoko ke ukushiya kungenakwenzeka. Kukho indlela enkulu yokupheka iipesele ezimnandi ngaphandle kokulimala kwimpilo. Ukwenza oku, sebenzisa umgubo ogcwele-okusanhlamvu, ucebile kwifiber kunye neprotheni. Ungazami ukubeka ngokukhawuleza umgubo oqhelekileyo kunye neengqolowa ezipheleleyo, njengoko uza kufuna ixesha lokuba ulungele ukupheka kule mfuyo, utshintshe isakhiwo sokubhaka. Hlola uze uphumelele!
13. Zama ukuthenga imifuno kunye neziqhamo kuphela kubantu ababandakanyekayo ekukhuleni izityalo ngokwabo.
Zikhuthaze ukuba uye emakethe ukuze uthenge iimveliso zendalo kumafama ngqo. Khetha kuphela ezo mifuno kunye neziqhamo ezikhulile engadini ngaphandle kokusetyenziswa kweekhemikhali eziyingozi.
14. Esikhundleni sesiselo se-carbonate, sisela iziqhelo eziqhelekileyo zamanzi.
Wonke umntu uyazi ukuba i-soda ayilona isiselo esiluncedo kakhulu kwaye kukulungele ukuyiyeka kanye kunye nayo yonke indawo, ukuyitshintsha ngamanzi aqhelekileyo. Kodwa abaninzi abantu bathanda i-soda ngenxa yezimpawu ezibonakalayo, ezifunwa ngamanzi aqhelekileyo. Kukho isisombululo esihle kakhulu kule ngxaki: ngaphambi kokuba uphuze amanzi, yongeza i-lemon, i-mint, i-herb okanye i-tinctures kuyo ukunika ukunambitheka kunye nephunga elimnandi.
15. Ukutya kwasekuseni, yidla imifuno kunye nokutya okunotye kwiiprotheni.
Ukunciphisa ukusetyenziswa okomnandi ekuseni, ukuze phakathi kwelanga ungayifumani umnqweno wokutya kweso tsholeji, evelele ngenxa yokulahla okuthe tye kwi-ushukela wegazi. Kulo lonke ihlabathi, abantu abaninzi baye bayeka i-candy kunye ne-jam kusasa ngenxa yokutya okunempilo kunye okunomsoco.
16. Sebenzisa amacwecwe amancinci.
Iingcali zenzululwazi ziye zafakazela ukuba xa ubona isitya esikhulu kunye nesincinci sokutya kuso, ubuchopho buthumela iimpawu zokunganeliseki ngokutya kunye nesongezelelo esifanelekileyo. Ukukhohlisa uqobo lwakho kwaye ubeke izitya ezinkulu ezinobumba obukhulu. Ngoko unokutya ukutya okuncinane.
17. Kwiitya zeeqanda, faka iiprotheyini ezininzi kunezikhupha.
Kuyaziwa ukuba i-yolk isisondlo, kodwa siyongezelela kwiprotheni. Ngoko ke, ukugcina isondlo esifanelekileyo, kuya kufuneka unqumle ukusetyenziswa kwezilwanyana. Kungakhathaliseki ukuba ufuna ukupheka phi isitya, sebenzisa rhoqo ii-yolk zeprotheni.
18. Yidla izityalo kunye nemifuno enemibala emininzi kwimini.
Ngokuqhelekileyo, umbala oqaqambileyo wemifuno okanye iziqhamo ubonakalisa ubukho bezondlo (izithamini, amaminerali, i-antioxidants) kuzo. Ngoko ke, imifuno kunye neziqhamo zemibala eyahlukileyo oyidlayo, izondlo ezingaphezulu.
19. Yenza izinto ezinobungozi zisebenzise.
Njengoko sele kukhankanywe ngasentla, imveliso nganye ine-substitute yayo eyimfuneko. Kwaye ukufana oku kusetshenzisiweyo kungekhona kuphela ukulungiselela izitya eziyinkimbinkimbi. "Ukutya okutyikitya" okuqhelekileyo kunokuncedisa okuninzi okunomsoco, ukuba uyayifaka izithako eziyingozi kuzo. Ngokomzekelo, i-avocado inkulu kakhulu indima ye-mayonnaise xa ulungiselela isandwich. Imihla ingathatha indawo iswekile kwi-milkshakes. Ngama-pancake, endaweni yesiraphu kunye nebhotela, inyama yeso siqhamo idibanisa ifanelekile. I-zucchini edibeneyo iya kutshintsha iifriji zaseFransi, iidiliya ezinqabileyo - iisandi, i-yogurt yegrikhi - ukhilimu omuncu okanye i-mayonnaise, iifatata (i-cashews) - ukhilimu weetasibisi ezisikiweyo, njl njl.
20. Yongeza imbewu efanelekileyo kwiitya.
Zama ukuziqhelanisa nokongeza imbewu efanelekileyo kuzo zonke izitya. Ngokomzekelo, iimbewu ze-chia zizityebi kwii-microelements ezibalulekileyo. Imbewu yeengqungquthela iphucula ukubaluleka kwe-muesli kunye neetyuwa. Imbewu ye-Flax inkulu kakhulu kwiiyoti kunye nefafaza kwiitya ezahlukeneyo. Naliphi na imbewu inenzuzo kumzimba kwaye ikhawuleze imetabolism.
21. Esikhundleni seglasi ye-orange juice kwisidlo sakusasa, yidla isiqhamo seziqhamo.
Inxalenye ebalulekileyo kakhulu yeziqhamo zase-citrus yimiva emhlophe, equkethe iivithamini ezininzi kunye nezondlo. Ngoko ke, esikhundleni seglasi yejisi le-orange, yidla isamba esipheleleyo se-citrus.
22. Zama ukutya izitya eziqulethe imifuno.
Ngexesha leyiphi na isidlo, qiniseka ukuba isitya sakho sineziqhamo ezingaphezu kwesahlulo semifuno. Oku kuya kunceda ukulinganisela ukutya kunye nokufundisa umzimba ukuba udle ukutya okunempilo.
Yidla ngokufanelekileyo kwaye uhlale uphilile!