Ukudla okunomsoco kuyingxenye ebalulekile yokuba nokuphila okunempilo nokujabulisayo. Ukudla okunomsoco okuhle kukusiza ukuba ube nomzimba ophilile, okukuvumela ukuthi: ukuwenze usebenze nsuku zonke, udlale nezingane zakho kakhulu, uvivinye umzimba futhi ulale kangcono. Ukudla okunomsoco okuhle kuqala ngesisekelo esiqinile ekudleni kwakho. Kunzima ukuba nokudla okunempilo uma usesabelomali esiqinile kepha kunezinyathelo ezimbalwa ongazithatha ukuqinisekisa ukuthi uzibekela wena nomndeni wakho impumelelo.

1.Setha uhlelo lokudla lwamasonto onke bese unamathela kulo. Hlela uhambo lwakho lokuyothenga ezitolo uzungeze ukudla okufakile ohlelweni lwakho lokudla. Namathela kuhlu lwakho lokuthenga ezitolo. Kuyabiza ukuqala nokuthenga izinto zokuxhamazela.

Ngizofaka uhlelo lwesampula lokudla lwamasonto onke kanye nohlu lokuthenga ezitolo ekupheleni kwalokhu okuthunyelwe.

2. Lapho uhlela ukudla, hlela ukudla okwakha kakhulu. Izinsalela ekudleni zizoqinisekisa ukuthi unokudla izinsuku ezimbalwa futhi zisize ukunciphisa ukudla okulula noma ukuphela kokudla okusheshayo. Lokhu futhi kukongela isikhathi ekubeni upheke isidlo esisha nsuku zonke.

Ex:

· Iisobho

· Ama-Casseroles

· Ukudla okwenziwe ngamakhaza

Khetha ukudla okubandakanya ukudla okuminyene okunomsoco. Zama futhi ugweme izinto ezihlanganisiwe nezicutshunguliwe. Kulungile ukusebenzisa izinto ezisemathinini ekudleni kepha njalo ubheke amathini kashukela aphansi noshukela ophansi uma etholakala. Ukudla okunempilo kuhamba phambili ekudleni kunokudla okucutshunguliwe futhi kuvame ukushibhile. Qiniseka ukuthi uthenga umkhiqizo osesizini ukusiza ukunciphisa izindleko.

Ex:

· Thenga amabhlogo kashizi esikhundleni soshizi oshiziwe ngoba ushibhile futhi awusetshenziswanga kancane.

Isiqukathi esikhulu se-oatmeal sishibhile kunebhokisi lokusanhlamvu okusetshenzisiwe.

· Isikhwama selayisi sibiza kancane kunesikhwama samachipisi asetshenzisiwe futhi singaba isitsha sokugcwalisa eseceleni.

4. Thenga ukusikeka kwenyama okushibhile kwezitsha ezithile. Inyama nenhlanzi kungabiza kakhulu kepha uma uhlela ukwenza isobho, isitshulu, noma i-casserole ukuthenga ukusika okungabizi ngeke kube nandaba ngoba kuzohlanganiswa nokunye ukudla. Zama futhi ukushintsha izinhlobo ezahlukene zamaprotheni nenyama. Sebenzisa ubhontshisi, amaqanda, nezinhlanzi ezisemathinini ukusiza ukunciphisa izindleko zamaprotheni kepha futhi nokushintsha izinzuzo zezempilo ekudleni okuhlukile.

5.Bheka amakhuphoni emaphepheni endawo noma esitolo. Hlela ukudla kwakho nokuthenga kwakho ngohambo lokuthenga izinto ezithengiswayo noma ezinamakhuphoni. Bheka izipesheli ezungeze isitolo. Ukusika izindleko endaweni eyodwa kungakusiza ukwazi ukuthenga ukudla okulula okuthandayo noma ukuzitholela ngokwakho.

Ukuhlelwa Kokudla Kwesampula nohlu lokudla

Eziminyene Pepper Bell-

I-Ground turkey ($ 2.49)

· 3- 4 Upelepele weBell ($ .98 ea)

· Ushizi (uma ufisa) ($ 3.30)

· I-salsa ($ 1.25)

· I-avocado (uma isesabelomali) ($ .70 ea)

Isobho Utamatisi Isobho-

· 2 lbs utamatisi weroma ($ .91 / lb)

· 1 inkukhu yenkukhu noma umhluzi wemifino ($ 2)

· 2 izinkomishi zemifino eqoshiwe (izaqathe, u-anyanisi, amazambane, isilimo esidliwayo esinamagatsha anamanzi)

· 6 oz ikani likamatamatisi unama (akukho usawoti ongeziwe) (. $ 44)

· ¼ tsp usawoti

Inkukhu eyosiwe ne-Veggie Rice Bowl

· 2 lb Inkukhu Quarters ($ .92 / lb)

Ubhontshisi Omnyama- okusemathinini akukho sodiamu engeziwe ($ .75)

· Amazambane ama-2 amnandi ($ .76 / ea)

Ama-Florezen Broccoli Florets ($ 1.32)

Ilayisi Elinsundu ($ 1.29)

Ama-sandwich we-BLT namaqanda

Amaqanda aqhephukile ($ .87 / dozen)

· I-Bacon- sodium ephansi ($ 5.12)

Utamatisi ($ .75)

I-ulethisi (noma isipinashi uma kusabelomali) ($ 1.32)

· Ungafaka futhi upelepele noma u-anyanisi uma unawo elele futhi ufuna ukuzama isemishi lakho

Izindleko Eziphelele- $ 31.05

* Amanani asuselwa ezintweni ezijwayelekile ukuze kube nezindleko

-UJade Mitchell, uMfundisi Wezokudla