Ukuthenga ukutya kunokuziva kunqabileyo xa usanda kufunyanwa. Nangona zixhobile ngesicwangciso esikhulu sesidlo sikashukela , kusenokuba nzima ukuzama ukuguqulela eso sigaba sokutya, uze ujikeleze iisiski kunye neendlela zokutya. Ukuba unokuyilungiselela, zama ukukrazula iyure eyongezelelweyo okanye ezimbini xa uqala ukuthenga ukutya ngecebo lakho lokutya ngesifo sikashukela .
Oku kunokunceda ukuba uhambo lube nzima kakhulu.
Njengomntu onesifo sikashukela, kubalulekile ukugcina ikhaya lakho linezinto ezintle, ezibalabala kunye nezitsha. Xa ukhetho olunempilo lufumaneka kwiindawo zokufikelela kweengalo, kuya kuba lula ukunamathela kwisicwangciso sakho sokutya sikashukela.
Ngoko, uluhlu olungcono lokutya lweswekile lwe-diabethe lungabakho uluhlu olufanelekileyo. Yibani kwifriji, okanye kwindawo ethile uza kuyibona yonke imihla. Xa uqaphela ukuba uphantsi kwi-staple enempilo, yongeza kwoluhlu lwakho ukwenzela ukuba ukwazi ukulukhetha ekuhambeni kwakho kokuthenga.
Ngaphambi kokuba Uhambe kuthengwa
Okulandelayo, soloko uthatha imizuzu embalwa ukuzibuza le mibuzo ngaphambi kokuba uye kwi-grocery shopping:
- Bangaphi abantu kunye ningaphi ukutya okuya kuba ndikhonza? Thenga inani elifanelekileyo lokutya kwaba bantu abaninzi kunye nokutya, ukuze ungapheli ngokutya okungaphezulu kwindlu onokulingwa ukuba utye.
- Ngaba i-staples zam eziphilileyo ziye zahamba kakubi ngaphambi kokuba ndibe nethuba lokuzigqiba? Ukuba kunjalo, ngokuzayo uthenge ezimbalwa ngaphantsi.
- Ingangithatha inani elifanayo leentsuku zokutya ibhokisi enye yeekhukhi ezingenashukela njengoko kuthatha ukuba ndidle ezimbini? Ukuba kunjalo, nciphisa ukuthenga kwakho kwibhokisi enye ngexesha, khangela iipakethe ezincinci, okanye ungabathengi kuwo wonke uhambo lokuthenga. Yaye ukhumbule ukuba ii-cookies ezingenayo i-sugar-containing still have carbohydrate. Nangona ukhetho olungcono kunama cookies rhoqo, ukutya kuzo kuya kuphakamisa ushukela wegazi.
Khumbula ukuba akukho cwangciso sesidlo seswekile sidalwa silingana. Ngokufanayo, akukho uluhlu lokutya lweswekile luya kuba lufana. Oku kuthethiwa, nantsi ubuncinane uluhlu lwezinto zokutya ezokuqala eziza kukunceda uqale ukugcina impahla yakho ngokutya, okunemibala, kunye nokutya okunomdla wesifo sikashukela.
Isifo seswekile sokutya
- Iintlobo - Uza kufuna iintsuku ezi-2 ukuya kwi-4 zeziqhamo ezintsha okanye eziqingqiweyo ngosuku. Ngexa usesevenkile, ungasebenzisa i-apula ukuba ulinganise ukusetyenziswa kweziqhamo. Zama ukucwangcisa ngaphambi kwexesha iziphi izityalo ozithengayo; ngamanye amaxesha, ngesizathu esinye okanye esinye, isiqhamo singakhange sibonakale sihle. Iziqhamo ezininzi zinokuthi zifakwe endaweni enye kwiindlela zokupheka. Kunoko, cwangcisa ukuba zingaphi izibhengezo zeziqhamo oza kuzithenga. Yaye xa usesitolo, uthenge oko kutsha, ngexesha lexesha, kunye nokuthengiswa.
- Ukutya, ukutya, kunye neProtein-Rich Richs - Uza kufuna ii-2 ukuya kwi-3 zokutya ezinokutya ezinonophelo zeprotheni ngosuku. Jonga ngeso lengqamana yamakhadi ukuze uncedise u-3 ounce okhonza inyama okanye intlanzi. Elinye iqanda okanye i-1/2 indebe ye-tofu kwakhona kukukhonza inyama. Inkukhu engenakunqanda kunye / okanye i-turkey, intlanzi, ukusila okuxhambileyo kwenkomo, inyama yengulube, amaqanda okanye indawo yeqanda , kunye ne-bhotela ye-fatan ephantsi.
- Imifuno engeyiyo-starchy - Ingxenye yesidlo sakho sasemini kunye nesitya se-dinner kufuneka ibe yimifuno, kunye nemifuno nazo zikulungele ukufumana ukutya okunesondlo ezinesifo sikashukela. Ngoko cwangcisa ekuthengeni imifuno eyaneleyo okanye imifuno ekhethiweyo ukuhlangabezana nezidingo.
Ngokufanayo kunye neziqhamo, zama ukucwangcisa ukuba uzakufuna phi, kodwa ulinde uze ufike esitolo ukuze ubone oko kukhangeleka kukuthenga. Oko kuchazwa, imifuno eluhlaza emnyama njengopinashi, i-lettuce emnyama kunye ne-broccoli - kunye nemifuno ephuzi-i-orange, njengepilisi e-sweet and carrots - ngokuqhelekileyo inomxholo ophezulu we-vithamamin kunye ne-mineral. I-avovocos ziyiziqhamo kodwa zivame ukusetyenziswa ngokufana nemifuno kwiindlela zokupheka. Baxutywe ngamafutha enempilo kwaye banomdla ekuzaliseni isidlo sesidlo sikashukela. I-anyanisi kunye negalikhi zizinto zokutya ezincinci eziphantsi kwezinto ezinomsocoko we-antioxidant nutrients. Ziluncedo ekongezeni i-flavour ngeli gama ligcina ukupheka phantsi kwamafutha kwaye kufuneka liluhlu lwakho.
- Amafutha - i-Monounsaturated kunye ne- polyunsaturated i-oli , i-canola, i-ngqolowa, i-sunflower, okanye i-oyili ye-soybean kufuneka ibe kwiluhlu lwakho. Kwakhona, jonga i-butter fat-flavored spreads flavored eyenziwe ngala mafutha (ukusetyenziswa endaweni yebhotile kwisonka), kunye nokupheka okungafunekiyo okungafuneki ukusetyenziswa kwi-sauté and baking.
- Amantongomane, iibhontshisi - ii-almond kunye nama-walnuts zilungele ukufumana ama-salads okanye ukuxuba kwi-cereal okanye kwi-yogurt. Amabhontshisi amnyama akhonkciweyo, iimbotyi zezintso, iimbotyi ze-garbanzo, okanye ngokwenene naziphi na iintlobo zezilwanyana kufuneka zibe kwiluhlu lwakho. Ubhontshisi obunciniweyo kufuneka uhlambuluke kakuhle ngaphambi kokusetyenziswa, ukususa i-sodium engaphezu kwexesha, kodwa uyakhawuleza ukupheka kwaye luncedo kakhulu kwizicwangciso zesidlo seswekile.
- I-Fairy-fat Fat - Isicwangciso se-2 ukuya kwi-3 ngemini ye-nonfat okanye i-fat fat fat okanye i-yogurt (1 inkomishi = ukukhonza), okanye i-cottage cheese ephantsi (i-1/4 cup cup serving).
- Iingqolowa Zonke, Iimifuno ze-Starchy , kunye neeLentile - Zilahla iibhile ezithi, "le mveliso iqulethe i-gram ye-grains epheleleyo ngokukhonza." Kunoko, flip imikhiqizo ngaphaya kwaye ujonge iilebula zabo zokutya. Khetha ezi ziphezulu kwi-fiber.
Irayisi e-Brown, i-pasta epheleleyo yengqolowa, ukutya okuphezulu kwe-fiber kunye nesonka se-high-fiber kufanele ukuba kuluhlu lwakho. Ezinye iinkozo ezinjenge-quinoa, ibhali, ne-bulgur ziyakuthi zifakwe endaweni yerayisi kwiindlela zokupheka. Iitapile ezinomsola, ummbila, iipasta ezinomsoco, i-squad ye-butternut, kunye neententile zingathatha indawo yeesityalo kwisidlo sesidlo seswekile.
- Imveliso ye-Diabetes - Unokufuna ukucinga ngokubeka enye i-sweetener kwi-list yezinto zokutya ukuze usebenzise endaweni yetshukela yangempela kwiikofi, i-tea kunye neendlela zokupheka. Utywala lwe-zero-calorie ezifana neti e-breed iced, i- sodas yokutya kunye namanzi aveliswa yizityalo kunokuya kwiluhlu lwakho ukunika izikhetho zokusela okungeyikuchaphazela ushukela wegazi. Kwaye ekubeni wonke umntu efuna ukuphathwa ngenyameko, khangela i-cookie okanye ikhekhe encinci ye-ushukela-khumbula nje ukuba ngokwenene i-carbohydrate epheleleyo kwimveliso (kungekhona ushukela) oya kuphazamisa ushukela wegazi .