Iphunga lebhola likhatywayo emoyeni-amacandelo amafantasy aye aqulunqwe kwaye imidlalo ye-preseason ihamba. Abanye abalandeli bebhola balinde ukuvula usuku lonke. Kwaye nabanikazi betikiti zexesha okanye abathandi abathanda ukuya kumdlalo, mhlawumbi uthetha ukuba uya kuthatha inxaxheba kwezinye iindawo. Ingaba unesifo sikashukela kwithuba elithile okanye sele ufunyenwe, ukuhlanganisana ngamanye amaxesha, njengama-tailgates, kunokubangela uxinzelelo ngaphandle kwesicwangciso segeyimu.
Enye yezinto eziphambili ekukwazi ukuphila ubomi obonwabileyo nesifo sikashukela kukufunda indlela yokutya kwisimo. Ingaba uhamba kwiqela lebhola okanye uceba ucingo, unokonwabela kwaye wenze ukhetho olufanelekileyo. Ukulungiselela izinto owaziyo ukuba uya kuzinandipha kwaye uphilile, uzakufumana ulungiselelwe usuku lomdlalo.
Yintoni endiyidlayo?
I-Skewers: Akukho nto ithi ibhola lebhola. Yeka ukhetho oluphezulu lweekhalori ezifana namaphiko enkukhu kunye nezimbambo, kwaye ujabulele inkukhu okanye inyama yenkomo yesifuba, enesityebi ekuzaliseni iprotheni, i-vitamin b12, kwaye ingenayo i-carbohydrates. Gwema i-sauce ye-barbecue enokufihla imvelaphi ye-carbohydrate kwaye imane ihamba ngegalikhi, ioli yeoli kunye nemifuno. Ngefayibhile eyongeziweyo kunye nokuzaliswa kwezinto, yongeza imifuno engekho-starchy kwi-skewers yakho - i-pepper, i-tomato, i-anyanisi, njl njl.
I-Burgers: Akukho sizathu sokuba ungenakonwabela inyama yenkomo (90-95% incike) okanye inkukhu yokugqekeza. Ukongezelela ekubeni nobutyebi kwiprotheni, i-vitamin B12, isisombululo esibalulekileyo kwisimetabolism kunye nomsebenzi wemisipha, inyama yenkomo nenkukhu inotyebi kwi-chromium engancedisa kwisenzo se-insulin.
Qiniseka ukuba yinto efanelekileyo (~ 4-6oz) kwaye ugweme izongezo eziphezulu zeoli ezifana ne-bacon, ushizi ogcweleyo okanye i-mayonnaise. Kunoko, phosa ezinye i-anyanisi kunye nama-mushroom aphezulu. Yeka i-ketchup uze uzame isardadi okanye isiphunga eshushu okanye i-dollop ye-guacamole ngenxa yeoli ephilileyo yentliziyo. Ukuthenga i-buns epheleleyo yokhuseleko kwintsimbi edibeneyo kunye nokunyuka kweshukela egazini.
I-Chili: I- Chili ngokuqhelekileyo isixhamla-sihlwele. Elula, edibeneyo, egcwele i-flavour, i- fiber (ukuba ungeze ubhontshisi) kunye neprotheni, isilwanyana sisona sikhulu esingaphezulu kwenyama ephezulu ye-sodium njengezinja ezishushu kunye ne-sausage. Yaye ukuba uthe wongeza ubhontshisi, uzakufaka enye into ebalulekileyo, izondlo ezibalulekileyo zokuveliswa kweeseli zegazi. Isihluthulelo sokutya isilili kukubeka iliso kwi-toppings - weqa ukhilimu omuncu uze ufefe kwezinye i-fat-fat shredded ushizi, i-avocado okanye i-salsa e-spicy. Ukunciphisa umthamo we-fat kwi-recipe ye-chili, sebenzisa inyama ye-90-95% yenkomo yomzimba, i-white meat turkey okanye inkukhu yomhlaba.
I-Coleslaw: Isiseko se-coleslaw, iklabishi, imifuno enesithwathwa esincinci kwi-carbohydrates kunye ne-rich fibers. Ukongezelela, ezinye iingcaphephe zengxowankulu ziye zabonisa ukuba ukusetyenziswa kwemifuno emihlanu okanye ngaphezulu kwemigqabhagqabha yeveki kwenzelwe ukunciphisa kakhulu umdlavuza. Unokwenza ukuba "uphononwe" ngokusemandleni ngokukhupha iswekile nokunciphisa i-mayonnaise kwaye ungeze i-yogurt yegrikhi engamafutha ukuze ulunge.
> Imithombo:
> I-Linus Pauling Institute ye-Micronutrient Information Centre. Micronutrients for Health. http://lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/pdf/mic/micronutrients-for-health.pdf
> I-Linus Painting Institutes sikaZiko leNkcazelo yeMicronutrient: iIsothiocyanates. http://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/isothiocyanates