Kunjengokungathi kwasekuseni, ukudla kwasemini kubonakala sengathi kungenye yalezi zidlo esizithathayo, sidle ngokushesha ngangokunokwenzeka, futhi ukhohlwe. Abaningi bethu badla isidlo sasemini kumadesiki ethu, ezimotweni zethu, phakathi kwamakilasi noma emihlanganweni, noma kwezinye izimo, siyeke ngokususa ama-candy nokudla okulula okuvela kumshini wokuthengisa.
Ngisho noma isikhathi sinciphile, kufanele sinikeze umcabango kancane kancane. Yini nokuthi singadla kangakanani ukuthi sizoqaphela kanjani ukuthi siyizolo yini yonke intambama, futhi isisimise, kangcono noma esibi kakhulu, kulokho esingakhetha ukukudla ngesikhathi sakusihlwa.
Yidla isidlo sasemini esiphezulu emafutheni nase-carbs, futhi cishe sizozizwa sivinjelwe futhi sivilapha.
Ukuguqula ukudla kwesidlo
Indlela engcono kakhulu yokwenza isidlo sakho sasemini. Ubani onesikhathi, ungase ucabange? Cabanga ngalokhu ngaleyo ndlela, ngenkathi kuzodinga imizuzu eyishumi ngaphezulu ekuseni, noma ngobusuku obandulele, kuzokukusindisa isikhathi esilandelayo, ngoba ngeke udingeke uchithe ingxenye yesikhathi sakho sokudla sasemini uthola isidlo sasemini. Ngakho-ke, yini ongayidla? Ngokuphazima kweso, isinkwa sonke okusanhlamvu, inyama enomzimba, izinyosi ezincishisiwe-fat, izinto eziningi zemifino / isaladi zokugaya, i-mayo elula noma isinaphi kunamafutha okugcwele okugcwele, amasobho okugcoba, nezithelo ezintsha.
- Isobho nes sandwich kungaba inhlanganisela enkulu, uma nje ubeka isobho esicacile, futhi ama sandwich ahlanganiswe ngamanxeba enyama, ushizi kanye nama-salads we-inkukhu / ama-tuna. Gcoba i-thermos yakho bese uyigcwalisa ngesobho se -sodium esincane noma se- inkukhu iswidi ukuze ujabulele nges sandwich yesiqingatha egcwele izingcezu ezimbili noma ezintathu zokunqunywa kancane, inyama encane ye-sodium, i-veggies e-shredded, i-mayo ekhanyayo noma isinaphi.
- Qopha phezulu! Faka isinkwa ngengubo egcwele-ukolweni noma isipinashi, engeza i-Dijonnaise encane, noma i-yogang e-tangy ecacile ye-yogurt, noma mhlawumbe i-salsa encane, futhi ugcwalise isifuba sezinkukhu eziphekiwe, isipinashi, utamatisi oqoshiwe. Enye indawo enkulu ye-mayonnaise i-avocado enempilo enempilo, ongayifaka futhi isakaze ekugoqweni, noma enye i-hummus.
- I-bagel encane ene-ayisikhilimu elula. Ama-bagels amancane namabhantshi atholakalayo esiteshini sesinkwa esinesiphakamiso. Khetha izinhlobo ezihlukahlukene zokusanhlamvu, futhi ujabulele ngekhekhe elikhilimu elincane. Engeza ezinye izingcezu ezinomsoco ocolekileyo noma u-anyanisi obomvu we-crunch, noma ucezu lwe-turkey weprotheyini eyongeziwe. Uma ukhetha ukugxila amazinyo akho esikhwameni esikhulu, kufanele ukhethe i-bagel encane esikhundleni somzimba omncane.
- Ukugcwalisa isaladi elula. Uma uthanda isaladi yeqanda , isaladi ye- tuna noma isaladi lesikhukhu, ungene esikhundleni se-mayonnaise egcwele-fat with fat mayo. I-yogurt ye-nonfat e-Plain iyindlela ehlukile ye-tangy futhi isebenza kahle nenkukhu kanye ne-tuna. Engeza izithelo ezomisiwe, imifino eqoshiwe noma ehlutshiwe ibe yizinkukhu kanye nama-salads e-tuna.
- Paka isaladi yakho. Gcwalisa isitsha esinokuvuselelwa ngemifino yesaladi (okumnyama, okungcono), utamatisi, uphepele oqoshiwe, ama-chickpeas, anyanisi obomvu, namakhukhamba, futhi phezulu ngesinye sezinkukhu eziphekwe noma eziphekiwe. Letha i-tub encane yama- salad ephansi noma amafutha angama-fat- dress okungeza uma usulungele ukudla.
Ngakho lezi zimbono nje ezimbalwa zokudla ukudla okulula. Uzogcina imali, isikhathi nesikhala sakho.