Ukuhlela ukudla kungaba ukwesabisa abapheki bokuqala. Thatha imizuzu embalwa ukuhlela izindlela zakho zokufunda bese ufunda ngalesi sihloko ukukusiza ukuba uqale, futhi ngokushesha ukuhlela kokudla kuyoba yinto yesibili.
NgoJanuwari 12, 2005, i-FDA yakhipha i-New Food Pyramid, ngezinye izinguquko. Izinguquko azibalulekile, ngaphandle kokucindezela ukuzivocavoca nokwandisa inani lezithelo, imifino, kanye nezinhlamvu ezigcwele okufanele uzidle nsuku zonke.
Hlela ukudla ukuze uhlangabezane nezidingo zomndeni wakho. Indlela endala yokuhlela ukudla kwakuyisisekelo esiyisisekelo: Ukudla, Imifino kanye Nezithelo, Amabele, Namafutha. Ngemva kokufundwa kokudla okunengi, i-USDA idale iPramidi yokudla ebuyekeziwe okufanele isetshenziswe njengesiqondiso. Lo mdwebo uhlonipha uMnyango Wezolimo wase-US kanye noMnyango WezeMpilo WezeMpilo waseMelika. Ububanzi busiza iPiramidi ukuba ivumelane nezidingo zekhalori zomuntu.
Namuhla, inyama ibhekwa njenge-condiment noma ukunambitheka nokudla okumele kusetshenziswe ikakhulukazi kumahlamvu, izithelo nemifino. Lokho akusho ukuthi awukwazi ukuba ne-steak noma i-fishlet fillet ukuze uthole isidlo sakusihlwa! Kusho nje ukuthi kufanele wengeze ezinye izinkwa zokudla okusanhlamvu, i-pastas, imifino, izithelo, ilayisi, kanye nosawoti, futhi unciphise inani lezinyamazane ezikhonjwe. Ukuqala, nansi amagama ayisihluthulelo okufanele uwakhumbule njalo uma uhlela ukudla: umbala, izinga lokushisa nokuthungwa . Ukudla okuhlelayo kufanele kugcwale umbala, izindlela zokupheka kufanele zihluke ekushiseni, futhi zifake izinto ezibonakalayo ezibushelelezi.
Okokuqala, hamba ngebhokisi lakho le-recipe, amafayela, izincwadi zokupheka kanye neminye imithombo oyintandokazi bese ukhetha izindlela zokupheka ezingu-10-20 owazi ukuthi ungakwenza nokuthi ukuthandwa komndeni wakho. Bese ucabangela ukuthungwa, izinga lokushisa, nombala uma ubheka ipuleti yakho yokudla okuphelele. Umbala cishe ukucatshangelwa okubaluleke kakhulu ukucabanga ngokuhlela kokudla.
Izakhamuzi zeluleka ukwenza ipulatifomu yakho ibonakale njengepenteli yomdwebi. Imibala ehlukile kakhulu epulatifheni yakho, ukuhluka kwakho nokudla okunempilo kuyoba ngaphezulu. Ukushisa nokuthungwa kufanele kube okuhlukahlukene ukuze kweneze isithakazelo futhi kwenze isidlo sibe mnandi kakhulu. Khetha ukudla okubandayo, abanye bakhonza ekamelweni lokushisa, futhi abanye bashisa. I-crisp, ephoqelekile, ebushelelezi, enobuningi, kanye nethenda yizo zonke izinto okufanele uzicabange ngazo. Manje ake sikhethe iresiphi ukuqala ukuhlela ekhasini elilandelayo.
Nansi iresiphi engiyithandayo ukukhonza kaningi. Ake sihlele ukudla okuzungezile! Khumbula, ukudla kwakho kufanele kube okumibalabala, futhi kufaka ukuhlukahluka okuhlukahlukene namazinga okushisa.Inkukhu ene-Fruit Salsa
- 1/2 indebe eqoshiwe eqoshiwe
- 1 i-orange, ehlutshiwe, ehlungwe futhi eqoshiwe
- 1 eliphakathi kwe, elingaphenduliwe, eliqoshiwe
- I-8-oz ozodwa. ingaba ne-chinese ama-tidbits, agonywe
- 2 Tbsp. i-apple jelly
- 1 Tbsp. i-pepper jalapeno ehlanjwe
- 2 Tbsp. cilantro eqoshiwe
- 1/4 indebe uju
- 2 Tbsp. i-apple jelly
- 1 Tbsp. ijusi lemon
- 4 izinwele zezinkukhu ezingenasici, ezingenasici
Hlanganisa imango, i-orange, i-pear, i-ananas, 2 Tbsp. i-apple jelly, i-jalapeno ne-cilantro. Hlanganisa kahle futhi ubeke eceleni.
Hlanganisa uju, 2 Tbsp. i-apple jelly nejusi lemon. I-microwave ephakeme kuze kube yilapho incibilikile, imizuzwana engu-10-20 futhi uvuselele kahle. Geza isigamu se-glaze enkukhu.
Gcoba noma u-grill inkukhu 4-6 "kusuka ekushiseni imizuzu engu-6 Vula inkukhu nebhayisikili nge-glaze esele. Gcoba noma grill 4-6 imizuzu eside noma kuze kube yilapho inkukhu isethenda, iphekwe kahle futhi ama-juice agijima ahlanjwe ngommese. inkukhu ukukhonza.
Le recipe isiza kakade ukuhlangabezana nezidingo zakho zansuku zonke ngoba kunezithelo eziningi ngokulingana nenkukhu. Ukulinganisela lesi sidlo, buyela emuva kumagama ethu ayisihluthulelo bese ucabanga ngokushisa, ukuthungwa, nombala. Ngingafaka isaladi esisha eluhlaza okwesibhakabhaka (ukushisa okupholile, ukuthungwa okuluhlaza, umbala ohlukile ohlukile), ezinye izinhlamvu zokusanhlamvu okuphelele (ukuthungwa okulukhuni, ukushisa kwamakamelo), namanzi abizayo noma ubisi.
Uma nje wenza i-plate dinner yakho ibe nemibala kakhulu ungaqiniseka ukuthi udla izithelo nemifino eyanele futhi ukudla kwakho kulinganisela. Ukuthungwa okunamandla ngokufaka izinkwa ezihlambulukileyo, okusanhlamvu okusanhlamvu, kanye ne-pasta ephathekayo, ithenda kanye nelayisi ukusiza ukufaka izinsiza ezibalulekile zezinhlamvu. Futhi ukushisa okushintshayo ukusiza ukukhuthaza ukudla futhi wenze ukudla kwakho kujabulise ngokwengeziwe.
Uma ukhetha zokupheka zokudla kwakho kwansuku zonke, qaphela izakhi ezibalulwe njengephesenti lama-Daily Values. Ama-Daily Values asethwe yi-USDA ukuhlangabezana nezidingo zokudla okunomsoco we-American average. Lezi zimiso zenzelwe amaprotheni, amafutha, amavithamini, amaminerali, i-sodium kanye ne-fiber.
Ekhasini elilandelayo uzothola amacebiso amaningi kanye namathiphu okuhlela kokudla.
Nazi ezinye izinto ezimbalwa okufanele uzicabange lapho uhlela ukudla.
- Izikhangiso zokudla
Hlola okudayiswa esitolo sakho sokudla bese uhlela ukudla kuzo zonke izinto. Ungagcina futhi ukuthengwa okuhle futhi uzifake, uzihlanganise kahle ngosuku olubekiwe, ukukusiza ukuthi uhlele ukudla okuzayo. - Yini e-Pantry Yakho?
Ukudla okulondolozile yilabo owazi ukuthandwa komndeni wakho. Thola izindlela zokupheka ezisebenzisa lezi zithako futhi uzokwazi ukuletha kancane kancane ukudla okuhlukahlukene kanye nama-flavour bese ukwandisa izinto ezizithandayo.
- Izintandokazi zomndeni
Uma umndeni wakho uthanda inyama namazambane, thola izindlela zokuthola izithelo nemifino ngaphezulu ekudleni kwazo. Khonza ingxenye encane yenyama bese wenza umehluko nge-saladi enkulu, imiqulu egcobile, noma irayisi pilaf. Qala nge iresiphi oyintandokazi, usebenzise izingxenye ezincane zayo, futhi wengeze ezinye ukudla okunomsoco ukuze ugcwalise ipuleti lokudla. - Ukukhiqiza Isikhathi
Akukona kuphela ukukhiqiza okwesikhathi sonyaka ukuthenga kangcono, kodwa izithelo nemifino kunambitheka kangcono uma kukhishwa inkathi. Imikhiqizo yasendaweni ingabuye igcine izakhi eziningi ngoba ayithunyelwa emabangeni amade. Phakamisa izimakethe zomlimi futhi ukhiqize lapho kusemandleni ukuze uthole usizo, ukunambitheka nokudla okunomsoco. - Shake Things Up
Jabulela nokuhlelwa kokudla! Yidla ukudla kwasekuseni , uthole izingane zakho zihileleke, vumela amanye amalunga omndeni aphendukele ukudla okupheka, futhi enze umdlalo ngaphandle kokuhlela ukudla kuphela ngalokho okukhona. Ungakhathazeki kakhulu ngokulinganisa ngokuphelele izakhi zomzimba zansuku zonke. Zama esikhundleni sokulinganisela izakhi, ama-calories, namafutha adle isikhathi eside ezinsukwini ezimbalwa.
- Sebenzisa Umbala njengokhiye
Umbala obala ngaphezulu kweplate yakho, ukudla okungcono okulinganiselayo. Ngaphezu kwalokho, i-plates ebalabala iyindlela yokwelapha amehlo! - Ukulinganisela kokushisa
Ukudla okushisayo, ukudla okubandayo, nokudla kwezinga lokushisa akugcini nje ukuqinisekisa ukuthi ukhonza ukudla okuhlukahlukene, kodwa futhi wenze ukudla okuthakazelisayo. - Ukulinganisa Ukulinganisa
Akekho othanda ukudla okwenziwe kukho konke ukudla okunomsoco noma yonke into ehlukumezayo. Ukucabangela ukuthungwa okuhlukile kukusiza ukuthi uhlanganise izinhlobo ezahlukene zokudla ngokwePhiramidi Yokudla.
- Izinhlobonhlobo!
Nansi ithiphu lokuhlela lokudla ebaluleke kunawo wonke lazo zonke: udle ukudla okuhlukahlukene. Ngokwesibonelo, ungalungiseleli ukudla ngezinkukhu ezine izinsuku ezilandelanayo. I-USDA inquma imingcele ephephile ku-pesticide kanye nokusabalalisa ukusetshenziswa kwezinhlayiya ngokusekelwe ekudleni okungenani kokudla. Yidla ngezithelo ezihlukahlukene, imifino, okusanhlamvu, inyama, kanye nemikhiqizo yobisi ukusiza ukunciphisa ingozi yokuvezwa kwamakhemikhali, nokuqinisekisa ukudla okulinganiselayo. Ososayensi bathola amakhemikhali amasha kanye nezakhi ezikudla nsuku zonke ezidingekayo ukuze kube nempilo enhle. Ukudla izinhlobo ezihlukahlukene zokudla okuphelele kuyindlela engcono yokudla okunempilo nokuphila okude.
Ishadi Lama-Daily Value
Uma uhlela ukudla okwengeziwe, kuzoba lula. Zithokozise ngenqubo, thola izingane zakho ukuthi zihileleke, futhi ujabulele ukubukela ukuthi indlela yokudla yakho ishintsha ngayo futhi ithuthukise ngezikhathi zonyaka!
Linda