Ngaba ungomnye wabo bachitha imini yonke elunxwemeni? Ukutya elunxwemeni kunokuba ngumngeni ukuba akucwangciswanga kakuhle. Ukuba ukhetha imivalo yolwandle, iibhiya, i-tapas kunye ne-ayisikrimu, unokongeza iikhalori ngokungeyomfuneko kwaye ukungalungelelani ukutya kwakho ngaphandle kokuqaphela. Elona cebo kukuzisa ukutya kwakho kunye nezinto onokukhetha kuzo intsha, usempilweni y elungeleleneyo. Apha uya kufumana isikhokelo esipheleleyo sokulungiselela imenyu egqibeleleyo edibanisa lula, incasa kunye nesondlo!
Izibonelelo zokulungiselela imenyu yakho elunxwemeni
Lungiselela eyakho ukutya ekhaya ineenzuzo ezininzi. Awuyi kukhathalela wena kuphela impilo, kodwa uya kuziphepha iingxaki ze ityhefu yokutya rhoqo ehlotyeni. Ukongeza, ungaziqhelanisa neeresiphi zakho iimfuno zobuqu, uqinisekisa ukuquka iivithamini, beta carotenes y antioxidants iyimfuneko ukukukhusela elangeni kwaye ikugcine ngamanzi.
Iisaladi zokwesulwa kwetan esempilweni
Ukufezekisa Ukutshiswa lilanga Intle kwaye ikhuselekile ayixhomekeke kuphela kwiikhrimu zokukhusela, kodwa nakwinto oyidlayo. Yongeza kwiisaladi zakho ziqhamo y imifuno zizityebi kwi-beta-carotene, i-antioxidants kunye neevithamini ezikhusela ulusu kuzo Iidrafikhi zasimahla. Ezinye iinketho Imnandi faka:
- Isaladi tomato, ipepino y ityhuna.
- isaladi ye-lettuce, ngqolowa y iimbotyi.
- Isaladi ipasta nge aguacate y ioli yeoli.
- Isaladi ipayina, isanqante y utshaye isalmon.
- Isaladi ziqhamo yahluka nge amandongomane.
Icebiso: Ukuba sisitya sakho kuphela, qiniseka ukuba uyasifaka iiproteni njenge tuna, ushizi o ikarikuni.
Ukuhamba kunye: Un ijusi itumato, ikherothi okanye ipayinapile.
Idizethi efanelekileyo: Yogathi ikhutshiwe ngentsholongwane ingqolowa o isiqhamo esitsha.
Iisandwich ezilula ngesidlo sasemini esikhawulezayo
Los iisendwitshi Ngokuqhelekileyo ziyindlela ekhawulezayo nelula, kodwa kubalulekile ukukhetha izithako mgangatho ukugcina ukutya kwakho ulungelelene. Ezinye iingcamango usempilweni Zizo:
- kwe ham I-Iberia ngetumato grated.
- De ityilla IsiFrentshi.
- amanxeba abandayo ikarikuni o Pollo.
- Imifuno nge ityhuna, i-asparagus kunye neoli umnquma endaweni yemayonnaise.
- De isalmon neecapers kunye neoli yeoli.
Icebiso: Sebenzisa isonka esipheleleyo kwaye uphephe i iisosi njenge imayonesi.
Ukuhamba kunye: Amanzi okanye isoda ukukhanya.
Kwidessert: Sandía o icantaloupe inqunyulwe.
I-Pasta kunye nerayisi: amandla okunandipha imini
La ipasta kunye ilayisi Ziinketho ezibalaseleyo zokulungiselela izitya kuyabanda egcwele amandla. Nazi ezinye iiresiphi lula:
- Isaladi yerayisi kunye ngqolowa, Ipepile eyosiweyo, Imifula y iqanda elibilisiweyo.
- Ipasta ebandayo kunye ityhuna kunye ne-asparagus.
- spirals nge ushizi igcwelwe kwaye Utamatisi omtsha.
- Ilayisi kunye ipayina, iapile y Iirayisi.
Icebiso: Soloko upholisa i ipasta okanye ilayisi emva kokuwabilisa ukuwanqanda thambisa.
Ukuhamba kunye: Iti eluhlaza yomkhenkce.
Kwidessert: Isiqhamo esitsha okanye polo womkhenkce.
Imenyu yeMeditera yenkalakahla efunwayo
Imenyu IMeditera idibanisa incasa kunye nempilo, ilungele ukonwabela ngaphandle. Zama ezi zikhetho!
- omelet amazambane nge IGazpacho.
- I-Melon kunye neham Nkomo.
- NguPaella kubanda nge ukutya kwaselwandle.
- Pollo i-roast eqhekezayo.
Icebiso: Zisebenzise kwangolo suku zilungiselelwe ukuba ziqinisekise ukuba zazo ukuvuselela.
Kwidessert: Sandía o iziqhamo ixesha elibandayo kakhulu.
Ukuhlaziya ukutya okutyiwayo
Ungalibali ukulungiselela Kutywala ukukhanya kunye usempilweni ukuhlala usebenza ngaphandle kokuziva inzima:
- Iinduku zokuhamba isanqante y isileri nge hummus.
- Isiqhamo esomileyo o amandongomane.
- IGazpacho en thermos ukuhlala upholile.
- Iibha ze cereal ekhaya.
Iingcebiso zokugqibela zosuku olugqibeleleyo
- Thatha enye ifriji encinci ukugcina i ukutya okutsha.
- Bebe amanzi rhoqo ukukugcina ngamanzi.
- Kubandakanya izixhobo ezilahlwayo kwaye kuqokelelwe zonke junk yenziwe.
Lungiselela iimenyu ezisempilweni Kuba elunxwemeni kulula kunokuba kubonakala. Ezi ngcebiso ziya kukuvumela ukuba ujabulele usuku olugcwele amandla, kunye nokutya okutsha kunye nencasa.