Isondlo esifanelekileyo yinxalenye ebalulekileyo yokuba nobomi obusempilweni nobonwabisayo. Isondlo esifanelekileyo sikunceda ukuba ube nomzimba ophilileyo, othi wona ukwazi ukuwenza: usebenze yonke imihla, udlale nabantwana bakho ngakumbi, wenze imithambo, kwaye ulale ngcono. Isondlo esifanelekileyo siqala ngesiseko esiqinileyo ekutyeni kwakho. Kunzima ukuba nokutya okusempilweni xa uhlahlo-lwabiwo mali olungqongqo kodwa kukho amanyathelo aliqela onokuwathatha ukuqinisekisa ukuba uzibekela wena kunye nosapho lwakho ukuze niphumelele.

Seta isicwangciso sokutya seveki kwaye unamathele kuso. Cwangcisa uhambo lwakho lokuthenga evenkileni malunga nokutya okufakileyo kwisicwangciso sakho sokutya. Gcina uluhlu lwakho lokuthenga. Kuyabiza ukuya ngaphandle kwaye uthenge izinto ezingxamisekileyo.

Ndiza kubandakanya isampulu yesicwangciso sokutya seveki nganye kunye noluhlu lokuthenga ukutya ekupheleni kwesi sithuba.

2.Xa ucwangcisa isidlo, cwangcisela izidlo ezenza izixa ezikhulu. Okuseleyo kwizidlo kuya kuqinisekisa ukuba unokutya kwiintsuku ezimbalwa kwaye uncede ukunciphisa ekutyeni okanye ukuphuma ukutya ngokukhawuleza. Oku kukongela ixesha ekubeni upheke isidlo esitsha yonke imihla.

Ex:

· Iisuphu

· IiCasseroles

· Ukutya okutyiwa

3.Khetha izidlo ezibandakanya ukutya okunezondlo. Zama kwaye uphephe izinto ezipakishwe kunye nezenziweyo. Kulungile ukusebenzisa izinto ezinamathinini kwisidlo kodwa uhlala ujonga iishukela zesoda esezantsi kunye neeshukela eziphantsi ukuba ziyafumaneka. Ukutya okunesondlo kuhamba ngakumbi ekutyeni kunokutya okucutshungulwayo kwaye kuhlala kungabizi kakhulu. Qiniseka ukuba uthenga imveliso ekwixesha lokunceda ukunciphisa iindleko.

Ex:

· Thenga iibhloko zeshizi endaweni yetshizi eyosiweyo kuba zitshiphu kwaye azenziwanga kangako.

Ikhonteyina enkulu ye-oatmeal yexabiso eliphantsi kunebhokisi yeesiriyeli ezenziweyo.

· Ingxowa yerayisi ixabisa ngaphantsi kwebhegi yeetshipsi esele zilungisiwe kwaye inokuba sisitya esecaleni sokugcwalisa.

4. Thenga inyama esikiweyo ngexabiso eliphantsi kwiitya ezithile. Inyama kunye neentlanzi zingabiza kakhulu kodwa ukuba ucwangcisa ukwenza isuphu, isityu, okanye i-casserole yokuthenga ukusika okungabizi kakhulu ayizukubakho kuba iya kudityaniswa nokunye ukutya. Zama kwaye utshintshe iintlobo ezahlukeneyo zeprotheyini kunye nenyama. Sebenzisa iimbotyi, amaqanda, kunye nentlanzi enkonkxiweyo ukunceda ukunciphisa iindleko zeprotheyini kodwa kunye nokutshintsha izibonelelo zempilo kukutya okwahlukeneyo.

5.Khangela amatikiti kumaphepha endawo okanye kwivenkile yokutya. Cwangcisa ukutya kwakho kunye nohambo lokuthenga izinto ezithengiswayo okanye ezineetoni. Khangela iindawo ezikhethekileyo kwivenkile yokutya. Ukusika iindleko kwindawo enye kunokukunceda ukuba ubenakho ukuzenzela i-snack oyithandayo okanye uzinyange.

Isampulu yokuCwangciswa kokutya kunye noLuhlu lokutya

I-Pepper eboshwe

Umhlaba weTurkey ($ 2.49)

· 3- 4 Iipelepele zeBell ($ .98 ea)

· Itshizi (ukuba uyafuna) ($ 3.30)

· I-salsa ($ 1.25)

· Iavokhado (ukuba ikwabiwo-mali) ($ .70 ea)

Isobho seTatato yesitiya-

· I-2 lbs iitumato zeroma ($ .91 / lb)

· 1 yenkukhu yenkukhu okanye umhluzi wemifuno ($ 2)

· Iikomityi ezi-2 zemifuno ecoliweyo (iminqathe, amatswele, iitapile, iseleri)

· I-6 oz ye-tomato yokuncamathisela (akukho tyiwa yongezwa) (. $ 44)

· ¼ tsp ityuwa

Inkukhu eyosiweyo kunye neVeggie Rice Bowl

· I-2 lb yeeKota zeeNkukhu ($ .92 / lb)

Iibhontshisi eziMnyama- enkonkxiweyo akukho sodiyam yongezwa ($ .75)

· 2 Iibhatata ezimnandi ($ .76 / ea)

IiFlorets zeFrozen zeFrozen ($ 1.32)

Irayisi emdaka ($ 1.29)

I-BLT kunye neesandwich zeqanda

Amaqanda aqhekeziweyo ($ .87 / amashumi amabini)

· Bacon- isodiyam ephantsi ($ 5.12)

· Utamatisi ($ .75)

Ilettuce (okanye isipinatshi ukuba sikulwabiwo mali) ($ 1.32)

· Usenokuphekela iipepile okanye amatswele xa unawo ulele kwaye ujonge isandwich yakho

Ixabiso lilonke- $ 31.05

* Amaxabiso asekwe kwizinto zohlobo oluthile ukulungiselela iindleko ezifanelekileyo

-UJade Mitchell, Utitshala weSondlo