Isidlo se-Budget Low Fat Diet Yokudla

Njengoba izintengo zokudla zikhuphuka, ngisho neziqu ezinjengezinkwa, ubisi namaqanda kubangela abathengi ukuba bambe ngokujulile. Singazithengela kanjani ukudla okunomsoco, okuncane kakhulu ngaphandle kokuphula ibhange?

Eqinisweni, akunakwenzeka ukuthi abantu abaningi basebenzise phezulu kwe $ 10 ebhodleleni lamafutha omnqumo oshubile abanjwe abandayo ukuze basebenzise izinzuzo zabo ezinempilo enempilo, noma ukugoqa ama-dollar angu-15 ngesigidi se-halibut esisha.

I-arugula ye-Organic? Akuyona into ephambili.

Ngaphambi kokuba sibeke ama- ramen noodle nama-boxed mac kanye noshizi noma sidle imenyu ye-dollar ekuhlanganyeleni kwe-burger yangakini, singayifaka amadola ku-bill yethu yokudla ngeviki ngezinye izindlela-kodwa sisadla ukudla okunomsoco, okunomsoco, okuphansi kwamafutha. Ngokuyinhloko liphelela ku:

1. Ukuhlela ukudla
2. Ukunamathela ohlwini lokuthenga
3. Ukugcina iso ngaphandle kwezipesheli ezikhethekile
4. Ukuthenga ngokwakho uma kungenzeka
5. Akungena ngemvume ngesisu esingenalutho.

Indlela Yokuqala:

• Nquma kusengaphambili ukuthi yini ozoyidla isonto. Yenza uhlu lwezithako. Hlola ukuthi yikuphi onakho, nokuthi yiziphi ozodinga ukuzithenga. Ngizovame ukuphonsa iphakheji lento ethile enqoleni yami ukuze ngithole ukuthi nginezintathu noma ezine ezifihliwe ngemuva kwe-pantry yami. Uma ngingahlola izinto zami, ngingazigwema izindleko ezingadingekile.
• Ngenkathi uhlola izidingo zakho, sebenzisa leli thuba ukucinga izinto kwi-pantry kanye nesiqandisisi esedlule ukusetshenziswa kwazo-ngosuku. Ungathathi izingozi ngenyama, kodwa imikhiqizo yobisi engavulekile ngokuvamile ivame kuze kube sekupheleni kwesonto ngemuva kokudayiswa kwabo ngosuku. Kodwa-ke, uma kukhona okunuka kabi noma okuthandayo, yiphonsa. Hlela i-pantry yakho nesiqandisisi ukuze ukudla okuphakade nezinsuku ezimfishane ezithengiswayo kuseduze kakhulu. Kuzosiza ukunciphisa inani lokudla olikhiphelayo ngesonto ngalinye.

• Hlola ukubona ukuthi ngabe yiziphi izinto ozidingayo ezithengiswayo noma zinezinhlinzeko ezikhethekile, ngokusebenzisa amakhuphoni, noma izaphulelo ezinikezwa kubanikazi bekhadi lesitolo. Hlola ukufakwa, amaflaya, amakhuphoni wokudla oku-intanethi, ngisho nama-envelopes e-mail engenayo engaba khona. Ungadonsi amakhuphoni ngezinto ongazithengi ngokujwayelekile. Beka amakhuphoni ofuna ukuyisebenzisa esikhwameni sakho.

• Thumela ukuphatha okuncane okunempilo nokudla okulula okuvela ohlwini lwakho, njengamakhukhi ahlanganisiwe, amaqebelengwane, nama-chips. Izimpahla eziningi ezibhajiwe ezinamaphakethe zineziqu zamafutha ase- hydrogenated noma ziyashintshwa ngamafutha agcwele amafutha asundu noma amafutha kakhukhunathi . Uma ufuna amakhukhi namaqebelengwane, eshibhile ukwenza okwakho; futhi, uzoba nokulawula inani lamanoni noshukela ozisebenzisayo.
• Uma uhlela ukudla kwakho kuleli sonto, cabanga ukuhamba ngokungenasici okungenani okungamabili ebusuku, ufaka inhlanzi noma ubhontshisi ngenyama. Uzogcina ama- fat calories nama-dollar.

Yini Okufanele Uyithenge

• Inyama: Yidla inyama ebomvu kuphela ngezikhathi ezithile. Ngeshwa, izinhlobo ezinomzimba ezincike kakhulu futhi ezincibilikile zivame ukubiza kakhulu kunezicucu ze-fattier. I-Filet mignon cishe ngeke ibe kwimenyu yakho, kodwa inyama yenkomo engasondli noma eyomile ingase ibe. Cabanga ukuthenga amaphakethe amakhulu kakhulu enyama, ngakho izindleko zeyunithi ziphansi. Sebenzisa lokho okudingayo ukuze uthole ukudla okuhleliwe, bese uqeda konke. Ngaphezu kwalokho, uma iresiphi idinga isisindo semvu yenkomo ephilile, cabanga ukusebenzisa u-3/4 kuphela wekhadi esikhundleni. Inyama yakho izokwelula ngokwengeziwe, futhi uzonciphisa inani lamafutha ekudleni kwakho.

  Ukunqunywa okunamandla kwenyama okunjengeyindilinga nakho kuncike ekusikeni okunzima . Lezi zipheka kahle ku-cooker esheshayo , ngakho-ke usakwazi ukujabulela inyama engathengi, ifomu-ithenda. Nalapha, sebenzisa inyama ngokuncane ukuze kudla ukudla kwakho kunokubusa.

• Izinkukhu: Amathumba angenalutho angenasici angabiza kakhulu. Lezi zizoba into enhle yokuthenga ngobuningi obukhulu uma unesikhala. Izindleko zokuthenga izinkukhu ephaketheni elikhulu ziyoba ngaphansi kokukhetha iphakheji ezinamabele amabili nje kuphela noma ukuzikhethela ucezu oluthile kusukela kumanethi enyama. Thenga izinkukhu ezithambile ezikhukhulayo kunokuba kunenkukhu engakaqanjwanga noma enomkhumbi.

  Ngezinye izikhathi inkukhu yonke ishibhile kunokuthenga iphakethe lezinkukhu zamabele. Gubha inkukhu bese ususa isikhumba ngaphambi kokuyidla. Sebenzisa ama-soups noma ama-sandwich.

  Izinkukhu zezinkukhu ezishibhile kunezinkukhu zezinkukhu, futhi uma nje ukhetha izinhlobo ezihlukahlukene ezingenasikhumba, ngeke udle inani elikhulu lamafutha engeziwe. Inhlanzi inyama icebile, ngakho awudingi okuningi.

• Inhlanzi: Ezinye izinhlanzi zingabiza, ngakho-ke bheka ukuthi zikhona yini amadili amahle ezinhlobonhlobo ezintsha. I-tilapia neyodwa yinto eshibhile. Uma izindleko zingavumelekile, khetha izinhlanzi ezinhlanzi ezinhlanzi noma izinhlanzi zezinhlanzi. Khetha izibopho ezicacile kunokuba uthathe izinhlanzi noma izinhlanzi zasolwandle. Izibopho ezihlabayo ziphansi kwamafutha, ama-sodium, nezinye izithako. Uma kwenzeka izinhlanzi ezintsha zithengiswa, zithengela namuhla futhi ezinye zefriji yakho.

• Ubhontshisi: Ubhontshisi umthombo ongezansi futhi omangalisayo wamaprotheni. Ubhontshisi obunqotshwe kungabonakala buphansi, kodwa ungathola ibhola ngaphezulu uma uthenga ubhontshisi obomile bese uzipheka. Ngaphezu kwalokho, ubhontshisi osemathinini uvame ukuphakama kwi-sodium. Izikhwama zamalenti nazo azibizi kakhulu.
• Ubisi: Uma imali iqinile, khona-ke ngeke ufune ukukhokha okunye okwenziwe ubisi oluphansi lwe-fat. Thenga lokho ongakukwazi ukuphuza, futhi ucabange ukuthenga ubisi powder for baking. I-Nonfat kanye nobisi olunamafutha aphansi akufanele kube kubi ngaphezu kobisi lonke noma ubisi lwamaphesenti angu-2.

  Thenga amabhulokhi we-ushizi we-fat ehlisiwe bese uzibheka ngokwakho kunokuthenga amaphakethe we ushizi ongu-pre-shredded. Kanti futhi, ushizi oluncishisiwe lwe-fat kufanele lungabi kubi ngaphezu kweshizi.

  Thenga ama-flavour ezinamandla kunama-milder, bese usebenzisa amanani amancane. Uzothola ukunambitheka kwamakhilori ambalwa, futhi ukunikezwa kwakho ushizi kuzohlala isikhathi eside. Ushizi owenziwe ngaphambili ubiza kakhulu kunezingqimba. Hlunga ngokwakho!

  I-ayisikhilimu ekhanyayo, engafanele ibe yabiza ngaphezu kwe-ayisikhilimu ejwayelekile, kufanele isabhekwe ngezikhathi ezithile, hhayi i-dessert yansuku zonke, ngakho-ke uthenge njengesitsha esikhulu njengoba ungangena efrijini yakho, futhi ujabulele kanye ngesonto. Namathela ekomitini lesigamu ukhonza usayizi, futhi ibhubhu izokwelula ngokwengeziwe!

• Izithelo Nemifino: Yebo, umkhiqizo omusha ungabiza, kepha uma ulungisa ukudla okulutshiwe nokudla okungekho ebalulekile, ungakwazi ukukhokhela izithelo nemifino. Ukunciphisa izaqathe, i-pepper bell, ne-broccoli esikhundleni se-crackers ne-chips egcwele usawoti kunamafutha kangcono kuwe.

  Thenga wonke izaqathe bese uzisika zibe izicucu noma uzifake wena. Izinsika zangaphambi kokusika, ngenkathi elula, kuyindlela ebiza kakhulu yokuzithenga.

  Same uhamba izithelo. Sika i-cantaloupe noma i-ananasini yabiza kakhulu kunokuthenga izithelo. Ngaphezu kwalokho, amanye amavithamini angase alahleke uma izinto eziceliwe zihlezi zizungeze isikhashana.

  Thenga ngenkathi. I-Asparagus ngoNovemba izoba eqolo, kodwa kakhulu kakhulu ngo-Ephreli noMeyi. I-cherries ngoFebruwari ayifanele ngisho nokucubungula, kodwa engabizi kakhulu ngoJuni. Ungathengi ukuhlanganiswa kwesaladi ehlanganisiwe noma ngisho ne-lettuce yangaphambi kokugeza. Thenga i-lettuce ngenhloko. Hlola izimakethe zezilimi ngamanye amadili amahle ezakhiweni ezintsha, zendawo.

  Uma kuziwa ngama-apula nama-oranges, ukhokha ukuthenga inguqulo eboshiwe kunokuba kunezinhlobo ezihlukahlukene.

  Yidla izithelo ezibandisiwe nama-veggies. Imifino ehlutshiwe ingaba indlela ezuzisayo kakhulu yokuthola ezinye zezinsiza zakho ezingu-5-9. Hlanganisa ama-peas, ubhontshisi obuluhlaza, isipinashi esiqhwaqisiwe, ummbila omnandi , no-squash.

  Cabanga ngokutshala ama-veggies akho. Ukwandisa amanye utamatisi, i-zucchini kanye namakhambi ambalwa lapha nalapha angenza umehluko.

• Imikhiqizo enamathanga futhi enamathengi: Isitolo sezitolo ashibhile kunamagama ashiwo, kusukela ku-pasta kuya ku-cereal.

  Khetha izimpahla ezinamakhemikhali aphansi, inyama egcwele amanzi noma i-tuna, kanye nezithelo zamathinini ezinamathekheni aphansi. Utamatisi ekheniwe kuyinto enhle kakhulu, njengoba ingasetshenziselwa zokupheka eziningi kangaka. Thenga irayisi egcwele okusanhlamvu kanye ne-pasta emaphakheji amakhulu esikhundleni samabhokisi amancane. Kuyasiza, futhi, uma unamathele ekukhonzeni ubukhulu, khona-ke iphasika lakho nelayisi lizohlala isikhathi eside.

• Ama-Condiments: Lawa avame ukuthenga ngezikhathi ezithile. Thenga njengebhola elikhulu njengoba ungasebenzisa / ukukhokhela.
• Ukuphuza: Ingabe udinga amanzi asebhodleleni? Yeqa iziphuzo ze-soda ne-sugary juice. Sebenzisa imali yakho ngeziphuzo ezinomsoco ezifana nobisi.