Vumela ukuzifakela - indlela engcono kakhulu yokuvikela nge-Covion-19, izindlu zendlu zingaholela ekuziphatheni okungenampilo, okubandakanya nokudla ngokweqile ngenxa yengcindezi nokuxineka. Yize ukudla okunethezekile ngesikhathi sokuxineka kuyindlela ejwayelekile yokusabela, ukudla okwenziwa njalo kungathinta kabi impilo yakho futhi kwandise ukucindezelwa nokukhathazeka. Nazi izindlela eziyi-13 zokuvimbela ukucindezela ngokweqile lapho unamathela ekhaya:
Zihlole
Enye yezindlela eziwusizo kakhulu zokuvimbela ukudla ngokweqile ukuqonda ukuthi kungani kunjalo. Kunezizathu eziningi zokuthi kungani ungaphoqelelwa ukuba ugcwale ngokweqile, kufaka phakathi ukucindezelwa noma ukugcwala. Uma uthola ukuthi udla kaningi noma kakhulu ngokuhlale phansi, thatha umzuzu bese uzihlola. Okokuqala, kubalulekile ukunquma ukuthi ngabe uyadla yini, ngoba elambile futhi lidinga ukondleka, noma kunesinye isizathu. Ngaphambi kokudla, banake ngokukhethekile indlela ozizwa ngayo, ngokwesibonelo, ekucindezelekeni, isithukuthezi, isizungu noma ukukhathazeka. Vele uthathe isikhashana uphinde uhlaziye isimo ukuze uqonde ukuthi yini eyenza ukuthi udle ngokweqile futhi uvikele ukudliwa ngokweqile esikhathini esizayo. Noma kunjalo, kuyaqabukela ukulwa nokudla ngokweqile, futhi kungadingeka ukuthi ufune usizo lochwepheshe, ikakhulukazi uma lokhu kuyinto evamile noma udle kuze kube sezingeni lokungathandeki bese uzizwa umuzwa wehlazo noma unecala ngemuva kwalokho. Kungaba yizimpawu zokuphazamiseka kokuziphatha kokudla.
Susa isilingo
Yize imbiza ene-cookie noma isitsha samaswidi anemibala eminingi kwikhawunta ingangezela ukuheha okubonakalayo kwekhishi lakho, lo mkhuba ungaholela ekudleni ngokweqile. Ukudla okuyenga ngaphakathi kokubonakala kungaholela ekutheni kuvame ukufunga nokudla ngokweqile, noma ngabe awulambile. Ucwaningo selukhombisile ukuthi imiphumela ebukwayo yokudla okuphezulu kwekhalori ivuselela umzimba omnyama, ingxenye yobuchopho bakho icubungula ukulawula izithonjana, ezingaholela ekukhuphukeni kokudla nokudla ngokweqile. Ngalesi sizathu, kungcono ukugcina ngokukhethekile imikhiqizo ehlekisayo, kufaka phakathi amakhekhe amnandi, amaswidi, ama-chips namakhukhi, ngaphandle kokubona, ngokwesibonelo, ku-pantry noma i-buffet. Ukuze kucace, akukho lutho olungalungile ngesikhathi sokujabulela ukwelashwa okumnandi, noma ngabe awulambile nakanjani. Kodwa-ke, ukulandisa njalo kungalimaza impilo yakho yomzimba nengokwengqondo.
Namathela imodi yamandla anempilo
Akufanele ushintshe umbuso wakho ojwayelekile wamandla ngoba unamathele ekhaya. Uma usetshenziselwa ukudla ezintathu, zama ukunamathela kulegragraphi ngenkathi usebenza ekhaya. Okufanayo uma uvame ukudla ukudla okubili kuphela kanye nokudla okulula. Yize kulula ukuphambuka kwimodi yakho yamandla ejwayelekile lapho inqubo yakho yansuku iphazamiseka, kubalulekile ukugcina ukufana okuthile kokudla okunempilo okujwayelekile. Ungahle uqaphele ukuthi kufanelekile amandla akho kumkhuba omusha, futhi lokhu kuyinto evamile. Vele uzame ukunamathela kwimodi yamandla ejwayelekile ngokuya ngezidingo zakho ngazinye kanye nesikhathi sokudla esithandwayo. Uma udidekile ngempela futhi uhlala unaka, zama ukwenza uhlelo, oluhlanganisa okungenani izidlo ezimbili eziqinile ngosuku, bese umlandela uze uzizwe ujwayele imikhuba yakho yokudla.
Ungazikhawuleli
Enye yemithetho ebaluleke kakhulu yamandla alandelwe ukuvikela ukudla ngokweqile akuwona ukwehlisa umzimba wokudla. Imvamisa imikhawulo eyeqile yokudla noma ukusetshenziswa kwekhalori encane kakhulu kungaholela ekudleni ngokweqile futhi kudla ngokweqile. Ungalokothi unamathele ekudleni okuqinile noma ukushiya ukudla, ikakhulukazi ezikhathini ezicindezelayo. Ucwaningo selukhombisile ukuthi ukudla okuvinjelwe akugcini nje ngokungaphumeleli ngokunciphisa umzimba isikhathi eside, kepha kungalimaza nempilo yakho yomzimba neyengqondo futhi kwandise ukucindezela.
Abantu abadla ukudla okwenziwe ekhaya isikhathi esingaphezu kwezingu-5 ngesonto, ama-28% akhuluphele futhi angama-24% ayenamafutha amaningi ngokweqile, aqhathaniswa nalabo abadla izitsha ezenziwe ekhaya ngaphansi kwezikhathi ezi-3 ngesonto.
Photo: Unsplisish.com.
Nikeza i-Will Chef Chef
Ukuntuleka kwethuba lokudla ngaphandle kwendlu ezindaweni zokudlela kukwenza ulungiselele ukudla okwengeziwe ngokwakho, okuthi, njengoba kukhonjisiwe, kuthuthukisa impilo yonke. Isibonelo, ucwaningo olwenziwe ngokuzibandakanya kwabantu abangu-11,396 lubonise ukuthi ukusetshenziswa okuvame kakhulu kokudla okwenziwe ekhaya kuhlotshaniswa nokusetshenziswa okuthe xaxa kwezithelo nemifino. Ngaphezu kwalokho, kwatholakala ukuthi abantu abadla ukudla okwenziwe ekhaya isikhathi esingaphezu kwezingu-5 ngesonto, bebelokhu bekhuluphele ngokweqile futhi abangama-24% bebenamafutha amaningi ngokweqile, uma kuqhathaniswa nalabo abadla izitsha ezenziwe ekhaya ngaphansi kwezikhathi ezi-3 ngesonto. Ngaphezu kwalokho, ukuhlela kokudla okunezinsuku ezimbalwa ezizayo kungakusiza ukuba ubulele isikhathi, futhi kubonisiwe ukuthi kuthuthukisa ikhwalithi yokudla futhi kunciphise ingozi yokukhuluphala.
Gcina ibhalansi yamanzi
Uma ubambekile ekhaya, uzoba nesikhathi esithe xaxa sokugxila kwimikhuba enempilo, kufaka phakathi ukusetshenziswa koketshezi olwanele. Ukugcina i-hydration efanele kubalulekile empilweni ejwayelekile futhi kungakusiza ukuvikela ukulahlekelwa ngokweqile okuhambisana nengcindezi. Eqinisweni, ucwaningo seluthole ukuxhumana phakathi kokuphelelwa ngamandla kwamanye amangalo kanye nengozi eyandayo yokukhuluphala. Ngaphezu kwalokho, ukomisa kungaholela ekushintsheni kwezimo zemizwa, ukunakwa kanye namazinga wamandla, okungathinta nemikhuba yakho yokudla. Ukubhekana ne-dehydration, engeza izingcezu ezimbalwa zezithelo ezintsha emanzini ukuze uqinise ukunambitheka kwawo. Lokhu kuzokusiza uphuze amanzi amaningi usuku lonke ngaphandle kokungeza inani elibalulekile kashukela noma amakhalori ekudleni kwakho.
Hambisa okuningi
Izindlu zendlu zingawuthinta kakhulu umsebenzi wakho, okuholele kunesithukuthezi, ukucindezela kanye nokwandisa imvamisa yokudla okulula. Ukubhekana nalokhu, nikeza isikhathi somsebenzi wansuku zonke womzimba. Uma uzizwa ulahlekile ngenxa yokuvalwa kwe-Gym noma i-studio yakho oyithandayo, zama okuthile okusha, ngokwesibonelo, ukusebenza ekhaya ku-YouTube, ukuhamba ngemvelo noma egijimeni endalini. Ucwaningo luye lwabonisa ukuthi ukusebenza komzimba kungathuthukisa ukucindezela futhi kunciphise ukucindezela, okunganciphisa amathuba akho okudla ngokweqile esimweni esicindezelayo.
Vikela isithukuthezi
Lapho ngokuzumayo uthola ukuthi unesikhathi esiningi samahhala, isithukuthezi angashesha isinyathelo ngemuva kokuthatha uhlu lwakho lwebhizinisi losuku. Kodwa-ke, isithukuthezi singavinjelwa, usebenzisa kahle isikhathi sakho samahhala. Wonke umuntu unokuzijabulisa ababehlala befuna ukuzama, noma amaphrojekthi ahlehlisiwe ngenxa yesheduli ebanzi. Manje isikhathi esifanele sokufunda ukuba musha, yenza iphrojekthi yokuthuthukisa ikhaya, hlela isikhala sokuhlala, dlulisa inkambo yemfundo noma uqale umdlalo omusha. Ukutadisha okuthile okusha noma ukuqala kwephrojekthi akunakuvimbela isithukuthezi kuphela, kepha futhi kukwenze uzizwe uphumelele ngokwengeziwe futhi ungabi namandla kangako.
Ungahlukaniswa
Impilo yanamuhla igcwele izinto eziphazamisayo. Kusuka kuma-Smartphones kuya kumathelevishini kanye nezinkundla zokuxhumana nabantu - uzungezwe ubuchwepheshe obukuphazamisa empilweni yansuku zonke. Yize ukubukwa kombukiso we-TV owuthandayo kungakusiza ukuthi uphambuke emicimbini ecindezelayo, kubalulekile ukunciphisa izici eziphazamisayo ngesikhathi sokudla noma isidlo, ikakhulukazi uma uvame ukweqa. Uma ujwayele isidlo sakusihlwa, ukusetha i-TV, i-smartphone noma ikhompyutha, izame esimweni esiphazamisayo esiphazamisayo. Zama ukugxila ekudleni kuphela ekudleni, unaka umuzwa okhethekile wendlala nokunetha. Ukudla okuqondayo kuyithuluzi elihle kakhulu elingasetshenziswa ukuqonda kangcono izindlela zakho zokudla.
Umkhuba wokulawulwa kwezingxenye
Abantu bavame ukudlala imikhiqizo ngqo esitsheni, lapho bathengiswa khona, abangaholela ekuthambekeleni ngokweqile. Isibonelo, uma uthatha i-freezer ice cream pint bese udla ngokuqondile esitsheni, kunokuba uguqule ingxenye eyodwa kwipuleti, ungadla ngaphezu kokuhlelwa, njengoba ucwaningo lukhombisa. Ukubhekana nalokhu, jwayeza ukuphathwa kwezingxenye, ukondla okukodwa kokudla, futhi ungadli ezitsheni ezinkulu.
Ukukhetha okungcono kakhulu yimikhiqizo enamaprotheni aphezulu, amafutha e-fiber kanye namafutha awusizo
Photo: Unsplisish.com.
Khetha imikhiqizo emnandi nenempilo
Ukugcwalisa esiqandisini ngesenelisa, imikhiqizo yezakhi zomzimba ecebile ayithuthuki nje ngempilo yonke yezempilo, kodwa futhi isiza ukulwa nokuthambekela kokucindezela, ukudla "okumnandi". Le yindlela enengqondo yokuvimbela amathuba wokuthi uzokwenqaba ukukhetha okungenampilo, kungaba uswidi noma ama-chip. Ukukhetha okuhle kakhulu yimikhiqizo enamaprotheni aphezulu, i-fiber kanye namafutha awusizo. Amantongomane, imbewu, ukwatapheya, ubhontshisi namaqanda kunezibonelo ezithile zezitsha ezinempilo nezinempilo ezingakusiza uthole ngokwanele futhi uvikele ukudliwa ngokweqile.
Musa ngokweqile ngotshwala
Yize ingilazi yewayini noma i-cocktail emnandi ingaba yindlela enhle yokuphumula, khumbula ukuthi utshwala bunciphisa izithiyo zakho zangaphakathi, lenyusa isifiso sokudla futhi ingakhulisa amathuba okudla ngokweqile. Ngaphezu kwalokho, ukusetshenziswa kotshwala ngokweqile kulimaza impilo yakho ngenxa yezizathu ezahlukahlukene futhi kungaholela ezinkingeni eziluthayo.
Khumbula impilo yakho
Ezikhathini ezicindezelayo, akubalulekile ukukhumbula impilo yakho. Ukudla imikhiqizo yokudla okunempilo kungenye yezinto zezempilo nenjabulo. Into ebaluleke kakhulu ukukhombisa ububele kuwe futhi wenze konke okusemandleni, unikezwe izimo zamanje. Manje akusona isikhathi sokuzikhawulela, usebenze ngokweqile, zama ukudla okumangazayo, ukuziqhathanisa nabanye noma ukugxila ebuthakathakeni. Uma ulwela ukungaqiniseki, izinkinga nge-WODIly noma ukukhathazeka, sebenzisa lesi sikhathi ukusungula ubudlelwano obusha, obunempilo ngengqondo nomzimba wakho.