Abanye abantu badla kuphela ngamaholide, abanye nsuku zonke.
Noma ngabe ukuphi - endaweni yokudlela, cafe, kude, eholidini noma uma udinga ukudla okulula, njalo kunethuba lokukhetha ukudla okunempilo, futhi sizokutshela ukuthi ukwenze kanjani.
Ukudla okunempilo endaweni yokudlela
Kumuntu onesifo sikashukela, ukuya endaweni yokudlela kungaba inselele. Awazi usayizi wengxenye, ukuthi izitsha zazilungiswa kanjani, mangaki ama-carbohydrate kuzo. Ngaphezu kwalokho, ukudla kwendawo yokudlela nganoma yisiphi isimo kunosawoti amaningi, ushukela, namafutha agcwele kunokudla okuphekwe ekhaya. Nali isu ongasilandelaukujabulela ukudla kwakho ngaphandle kokukhathazeka ngemiphumela:
- Zama ukukhetha izitsha ezinjalo lapho kuzobe kwethulwa khona wonke amaqembu ayindawo yokudla: izithelo nemifino, okusanhlamvu, imikhiqizo yobisi nezinye izindlela ezingekho, nenyama nezinye izindlela zayo.
- Buza isikhonzi ngaphambi koku-oda ukuthi zingakanani izingxenye. Uma zikhulu, ungenza okulandelayo:
- Yabelana ngesitsha nabangani bakho
- Yidla uhhafu uthathe yonke ekhaya
- Oda uhhafu wesitsha, uma kwenziwa kule ndawo
- Oda ingxenye yezingane, futhi, uma kungenzeka
Ungayi ezindaweni lapho kukhona i-buffet. Kuzoba nzima kakhulu kuwe ukuthi ukwazi ukuzibamba ngokuya ngosayizi wokusebenza
- Lapho u-oda isaladi, buza ukuthi kungenzeka yini ukuthi ungene esikhundleni salapho imayonnaise ngamafutha yemifino noma uviniga. Yebo, uma i-refueling ifayiliswa ngokuhlukile, ukuze wena ngokwakho ukwazi ukulungisa ubungako bayo. Izazi zokudla zibuye futhi zeluleke ukuthi zingafaki ukugcotshwa isaladi, kodwa ukugcobhoza izingcezu zazo ngemfoloko - ngakho-ke uzodla usoso oluncane kakhulu, okuyinto enhle uma kungeyona inketho enempilo njengamafutha omnqumo.
- Ezinye izindawo zokudlela zimaka imenyu eduze kwezitsha ezinempilo - zibheke.
- Uma kukhona iziphuzo zokudla kumenyu, uku-iralela, unake ngokukhethekile leli qiniso
Yiziphi izitsha ongazikhetha:
- Indlela yokwelapha ukushisa ibalulekile. Khetha ukuthosiwe, okunamafutha noma okuhlanganisiwe
- Amasaladi asuselwa utamatisi kanye nokudla okulula
- Inkukhu eyosiwe
- Izinhlanzi (ukungafakwa izinkwa!)
- Amasandwich enkukhu, iturkey noma isando. Lapho u-oda isamentshisi, cela ingxenye eyengeziwe yesaladi, utamatisi noma eminye imifino. Uma imayonnaise ikhonjisiwe encazelweni, kungcono ukuyilahla noma okungenani ukucacisa uma kukhona imayonnaise ekhanyayo. Cela ukuyisakaza ekhasini elilodwa lesinkwa, kwelinye ungalibeka lwesinaphi. Inketho enempilo kunazo zonke kungaba isinkwa sokusanhlamvu esiphelele, i-pita, noma isinkwa esicwebezelayo njengesinkwa se-pita esenziwe ngofulawa omncane.
- Uma uhla lweziphuzo lubampofu kakhulu, akunakuthi uma uthatha i-soda, ujusi wezemifino ungcono
- Oda isaladi yezithelo noma yezithelo
Ukudla okufanele kugwenywe:
- Ifakwe emafutheni i-oyela, ethosiwe ngokujulile noma isongwe
- Ukudla okuhlinzekwe ngo-ukhilimu onamafutha noma ushizi wesoso
- Ukubhema amasangweji
- Ama-Cheeseburger nge-bacon (uma ufuna ngempela ushizi we-cheeseburger, uthathe, kodwa uqiniseke ngaphandle kwe-bacon)
- Ophaya, amakhekhe nolunye ukhilimu omnandi
Uma uya ephathini, ephathini noma emkhosini
Lapho ubuzwa ukuthi hlobo luni lokudla ongaluthola, kungcono ukuphendula ngokuthi akukho ukudla okuvinjelwe, kepha kunqunyelwe ekudleni okunempilo. Ungakujabulela kanjani ukudla emcimbini?
- Buza ukuthi yisiphi isikhathi okufanele sidle. Uma isidlo sasebusuku sihlelelwe sekwedlule isikhathi sakho kunesikhathi sakho esijwayelekile, futhi unesidlo sasemini kuphela ebusuku, yidla ukudla okulula ngesikhathi lapho ujwayele ukudla kwakusihlwa. Lokhu kuzokusiza ukuthi ungalambi ngaphezu kwesilinganiso futhi ungadli ngokweqile ngesikhathi sokudla uqobo. (Uma udinga umthamo ngaphambi kokulala ukuze ugweme ukuhlaselwa yi-hypoglycemia yasebusuku, yiba nokudla okungajwayelekile ngaphambi kokulala).
- Tshela abanikazi ukuthi ufuna ukubamba iqhaza kulungiselelwa iholidi futhi ulethe ukudla okulula, isidlo semifino noma isiphuzo, esibhalwe ohlelweni lwakho lokudla futhi wonke umuntu angathanda
- Musa ukuya ephathini ulambile, ngaphambi kokuba uphume udle okuthile okunempilo nokunempilo ekhaya
- Uma uqonda ukuthi izitsha ze-gourmet zikulindile, okuzoba nzima ukwenqaba, yiba ngokulinganisela ekudleni usuku lonke kuze kube seholide
- Uma uhlela ukuphuza ubhiya noma newayini ukudla, nikeza utshwala ngaphambi kokudla.
- Gcina ukulinganisela ngama-appetizer
Zijabulise ekudleni okulula ukuze ungalingwa njalo
- Uma kunetafula elinemilwelwe, qiniseka ukuthi uthatha ipuleti ubeke ukuphathwa okukhethiwe kulo, ukuze ukwazi ukulawula inani lokudla okudliwayo
- Uma kungenzeka, khetha ukudla okunamaprotheni amaningi kunama-carbohydrate noma amafutha njengenkambo esemqoka.
- Ungasinamatheli ngendishi eseceleni uma ilayisi noma amazambane.Hlala kude netafula lokudla okulula ukuze ungazihluphi ngokudla okumnandi
- Zonda imifino
- Uma ufuna ngempela ukudla isobho elimnandi, zilawule futhi udle ingxenye encane
- Uma uvumela ukudla ngokweqile ekudleni, thatha uhambo emva kokudla - lokhu kuzosiza ukuqeda umuzwa wokudla ngokweqile bese ubuyisela ushukela wakho kujwayelekile.
- Uma uthatha imishanguzo yokwehlisa ushukela (njenge-insulin), yidla isidlo esinezithelo eziphakeme lapho uphuza utshwala.
- Bamba iqhaza emiqhudelwaneni nakwizikhukhula kanye neminye imicimbi ehambelana nokudla notshwala
- Uma uzohambela isikhathi eside, ngokwesibonelo, emshadweni, thatha umthamo uma kungenzeka ulinde isikhathi eside
Umdanso, umdanso, umdanso! Umdanso ngumsebenzi womzimba ozosiza ukushisa amakhalori angaphezulu futhi ulondoloze izinga elifanele likashukela.
- Uma uya emcimbini omkhulu lapho kungenzeka kube namadivayisi okuthengisa ukudla - maningi amathuba okuthi abe nama-chips nezinye izinto eziyingozi. Ukunqoba isilingo esingadingekile, yiza nezithelo noma amantongomane nawe. Ngesikhathi sokuphumula, uma kukhona, ngejubane elikhulu: welula imilenze yakho bese ushisa ushukela ngokweqile.
Ongakuthenga esitolo esincane, uma kungekho ndawo yokudlela, kepha uyakudinga
Uma, ucabanga ngalokho ongakuthenga masinyane, ucabanga kuphela isikhwama se-chip kanye namakhukhi, unephutha. Akunjalo ngaphandle kobunzima, kepha ungathola ezinye izindlela ezinempilo. Uma udinga umthamo, ungathenga:
- Ubisi
- I-yogog
- Hlanganisa amantongomane
- Amabha wezithelo
Isifo sikashukela yisimo eside kakhulu kodwa nokho esingalapheki esidinga ukuzihlola njalo. Kodwa-ke, lokhu akusho ukuthi kufanele udle okungenamsoco futhi awukwazi ukukhokha lutho. Uma ufisa ngokuthile okulimazayo, yidle, uyijabulele futhi ungasoleki muntu! Bese ubuyela ngokushesha kojantshi bokudla okunempilo.