Kuze kube yizinyanga ezimbalwa ezedlule sithanda ukuzibuza ukuthi "ungayisa ini esiqhingini esiyihlane?", Kodwa ngemva kokuphila isipiliyoni sokuvalelwa sonke siyishintshile imibono yethu. Nakuba ngaphambi kokuthi sicabange nge-lighter nethelevishini, siyazi ukuthi iningi lethu liyasangana lifuna imvubelo nofulawa.
Ezingxenyeni eziningi zomhlaba basavalelwe ukuze bazivikele ekuthelelekeni yi-coronavirus, kanti kwezinye kunokuqubuka okusha okusiphoqa ukuthi sihlale ekhaya. Kodwa kulokhu akusasithusi! Abasanda kuzalwa bakhetha iphepha lasendlini yangasese njengento ebaluleke kakhulu, ingabe babenephutha?
Lapha sikutshela ukuthi yikuphi ukudla okufanele ukuthenge ukukugcina ekhaya esikhathini eside.
Ukudla okunempilo okufanele ukuthenge ukukugcina ekhaya
Imifino eqandisiwe nezithelo
Masibhekane namaqiniso. Ukuthenga imifino nezithelo ezintsha ozozigcina efrijini noma i-pantry akuwona umqondo omuhle. Inketho engcono kakhulu ukuthenga izinguqulo zabo eziqandisiwe ukuze nje kufanele unciphise futhi wenze iresiphi enempilo. Ezinye izibonelo ezivamile zingaba uphizi, ubhontshisi obanzi, ubhontshisi, i-broccoli, ukholifulawa, isipinashi noma i-ratatouille.
Ezinye izitolo ezinkulu nazo ziyadayisa anyanisi, ummbila, bell pepper kanye izaqathi sika futhi uqandwe ukuze uthole isitoreji esingcono. Okufanayo kuya ngezithelo. Ezivame kakhulu yileziama-strawberry, umango namajikijolo abomvu, nakuba ungakwazi ukufriza amasha ukuze uwasebenzise kuma-smoothies noma u-ayisikhilimu.
Uma ikusiza, iyasebenza futhi ukupheka iresiphi, uyibeke esitsheni bese uyiqhwa ngekusasa. Azikho izaba zokungadli ukudla okunempilo!
Izithelo ezomile
Amantongomane emvelo ayinketho enhle yokuwagcina ekhaya ngaphandle kokuphelelwa yisikhathi maduze. Qinisekisa usuku lwazo lokuphelelwa yisikhathi futhi uzivikele emazingeni okushisa aphezulu noma ezindaweni ezinomswakama. Ezinye izibonelo yilezi ama-alimondi, ama-cashews, ama-walnuts, ama-hazelnuts, ama-pistachios, amantongomane noma izikhwebu zommbila ukwenza ama-popcorn
Ama-nut butters noma ama-creams
Ngokuphathelene nalokhu okungenhla, ama-nut butters noma ama-creams kakade ayingxenye yosuku lwethu nosuku. Zinedethi yokusetshenziswa sekwephuzile futhi zilungele ukudla kwasekuseni nokudla okulula. Qiniseka ukuthi banezithako zemvelo ezingu-100% kuphela noma ukhethe ukuzenza ezasekhaya.
okokugcina kanye nesobho
Ezinsukwini zabafundi, uma uhlala kude nendlu yabazali bakho, uzokhumbula ukuba khona kwamathini okugcina kanye nesobho. ube namakani we amalungiselelo e-legume, ama-meatballs, i-ratatouille yemifino noma amasobho azenzela kanye nemihluziBazokukhipha enkingeni enkulu. Gwema ukuthenga lawo masobho asheshayo, ngoba okuqukethwe okunomsoco akukona okulungele kakhulu ukudla okunempilo.
Ukhukhamba
Mmmm, ubani ongathandi iminqumo? Impela ungomunye walabo abajabulela ukudla okulula uma uhlangana nomndeni. Umqondo omuhle uwukuba njalo ekhaya ama-olives, ama-lupins nanoma iyiphi ingxube yamakhukhamba. Zibuye zibukeke zimangalisa kumasaladi amasha kanye nezingubo zokugqoka.
Isinkwa noma amakhukhi agcinwe esikhwameni esingangeni moya
Ngaphandle kokuthi ufunde ukwenza isinkwa ekuvalelweni kokuqala kukaMashi, cishe uzokhetha ukusithenga ukuze usigcine ekhaya. I I-pan Akulula ukuyipheka, kodwa ingahlala izinyanga ezimbalwa efrijini.
Nge amakhekhe, amakhekhe namabhisikidi kwenzeka into efanayo impela. Kulesi simo, okufanelekile ukubuka idethi yokuphelelwa yisikhathi uma kungenzeka ukuthi idliwe isikhathi eside (engavulwa); ngaphandle kwalokho besingawaqanda. Ngakho-ke ungakhathazeki ngokwenza amakhukhi amaningi futhi uwadle ntambama eyodwa, manje uyazi ukuthi ungawafriza ukuze uthole ukudla okulula okuzayo.
Amaphrotheni powder
Kungase kubonakale kungavamile kuwe ukuthenga amaprotheni powder uma ungeyena umthandi omkhulu wezemidlalo noma ungahlobene nezwe lokuqina. Amaprotheni akule fomethi angasisiza ukuthi sifinyelele amazinga afaneleka kakhulu emizimbeni yethu, inqobo nje uma singenakho ukudla. Akukona ukushintshwa kokudla! Masicabange ukuthi lokhu kudla kulungele ukugcinwa, kodwa ake sibeke phambili ukudla kwangempela.
Inyama nenhlanzi
Zombili izinhlobo zamaprotheni zinenzuzo yokuthi zingaqandiswa ukuze zidliwe ngemva kwezinyanga. Ezinye izibonelo zingaba i-turkey namabele enkukhu, izibopho ze-salmon, ingwane, i-swordfish noma unogwaja.
Yiqiniso, sithola izinhlanzi ezisemathinini, njenge i-tuna, i-mackerel, i-bonito, i-sardine noma izimbaza, ezituswa ukuba zisetshenziswe enguqulweni yazo yemvelo noma ngamafutha omnqumo.
Ubisi noma iziphuzo zemifino
Izitini zobisi zibe ngeminye yeminikelo emikhulu emikhankasweni yeBhange Lokudla. Ngenxa yalesi sizathu, baphelele ukugcina ekhaya ngaphandle kwengozi yokuphelelwa yisikhathi phakathi nonyaka. Kwenzeka okufanayo nangeziphuzo zemifino (soy, ilayisi, i-almond, oats, njll). Bheka njalo izinketho ezinempilo, ngaphandle koshukela owengeziwe futhi ujabulele izindlela zokupheka ezahlukene. Ungawasebenzisa kumakhofi, ama-smoothies, okhilimu, izitshulu, amakhekhe...
Amafutha
Kanye namantongomane, amafutha angumthombo omkhulu wamafutha anempilo. Akufanele ziphuthelwe ku-pantry yakho amafutha omnqumo ayintombi nto futhi enye ukhukhunathi. Zombili zinezakhiwo eziningi ezinempilo emzimbeni, futhi zingasetshenziswa ekuphekeni okuningi.
Uma sikhuluma ngezingubo zokugqoka, i uviniga wewayini, usawoti obomvana nezinongo.
Imidumba namabele
I-legumes iyisisekelo ekudleni kwaseMedithera. Thola amaphakheji we uphizi, udali noma uphizi ukunambitha isitshulu, amasaladi noma hummus. Akufanele futhi untule okusanhlamvu okuphelele njenge ilayisi, i-quinoa, i-soy eqoshiwe noma i-oats.
Ungakwazi ngisho nokugcina amaphakethe ambalwa e-couscous noma i-pasta kabhontshisi.
ufulawa nemvubelo
Yebo, into efanayo neyenzeke ekuboshweni kokuqala ngeke iphinde yenzeke kuwe. Ubusiya esuphamakethe kwabe kungasekho ufulawa? Futhi akukho legume? Thatha ithuba lokugcina ekhaya futhi ube nalokhu kudla okukuvumela ukuthi wenze isinkwa esinempilo namakhekhe ekhaya.
Zama ufulawa ohlukile, njenge-oatmeal, irayisi, noma i-chickpea, kanye uyibeke efrijini ukuvimbela izimbungulu ukuthi zingaveli ngenxa yokushisa nomswakama.