Ingabe ikhishi lakho lihlelwe ukusiza ukuthi ulahlekelwe isisindo? Ingabe usebenzisa amaqhinga ekhishi ephumelela kakhulu ekulahlekeni kwesisindo? Uma ungazi impendulo, impendulo kungenzeka ukuthi "cha." Ngakho kungani ungenzi izinguquko ezisheshayo futhi ezilula ekhishini lakho ukwenza ukupheka kube lula nokulahleka kwesisindo?
Chofoza kulolu hlu ukuze ubone ukuthi zingaki zalezi zikhwama ezisheshayo ezilula futhi ezilula ongazifaka esimisweni sakho nsuku zonke. Sebenzisa ukuze ulondoloze isikhathi, ulondoloze imali bese uhlehlisa phansi ngesikhathi esifanayo.
1 - Sebenzisa ama-Scoops ukuze udle izingxenye ezilungile
Enye yeziphambeko ezinkulu ezenziwe yi-dieters ukudla ukudla okuningi okuningi. Isibonelo, iningi lethu alinakulinganisa uketshezi olulodwa lokusanhlamvu, sisanda nje uthele okusanhlamvu esitsheni. Bese sinezela ukudla okunye okuphakelayo kumagazini wethu wokudla - uma eqinisweni sesidla izikhathi ezimbili kuya kathathu lelo nani.
Ukuze udle izingxenye ezifanele zokusanhlamvu nezinhlamvu, gcina ukukhonza okungashadile okukhipha ngaphakathi ebhokisini lika-cereal, irayisi, i-oatmeal nokunye ukudla. Ngiyakuthanda ukugcina okusanhlamvu nezinhlamvu ezihlahleni ezicacile zeplastiki ukuze izikole zilula ukubona, kodwa futhi ungaphonsa ibhola ebhokisini elivela esitolo.
Okokuqala, hlola ilebuli yeqiniso lokudla okunomsoco ukucacisa ubungako obufanele bokukhonza okulodwa, bese uthole ikhobe yokulinganisa efana nale mali. Uma ungafuni ukuchitha imali eyengeziwe ekulinganiseni izindebe, sebenzisa indebe ye-plastic yogurt ehlanzekile ngokumaketha usayizi osebenzayo.
2 - Gcina ukudla-Friendly Berries Dry
Gwema ushukela ophezulu wokudla futhi udle amajikijolo anomsoco esikhundleni salokho. Ngokusho kochwepheshe abathile bokudla, ama-raspberries angenye yezinto ezidliwayo zokudla okukhuthazayo . Kodwa ama-raspberries nawo athambekele ekubunjeni ngokushesha. Ngakho ugcina kanjani amajikijolo ahlanzekile?
Uma uthenga amajikijolo amasha, ungawahlanza ngokushesha. Zibeke ngokushesha esiqandisini ukuze zihlale zomile. Isibumbulu cishe asikwazi ukwakha endaweni eyomile. Uma usulungele ukungeza amajikijolo ekudleni kwasekuseni okunempilo noma ekunambithekeni okunempilo, hlambulula ngokushesha futhi uwafake omeyile ngethawula lephepha.
3 - Dala indawo yokudla enempilo
Uvame kangakanani ukuvakashela esiqandisini ukufuna isiphuzo lapho ungenalo ngempela ulambile? Uma ufana nabantu abaningi, uyakwenza kaningi kakhulu - ikakhulukazi kusihlwa. Kunezindlela zokuyeka ukudla ebusuku , kodwa futhi ungahlela nje isiqandisisi sakho sokulahlekelwa isisindo.
Asikho isidingo sokukhokha okukhulu. Le Hack Hack ekhishini ithatha imizuzu emihlanu noma ngaphansi. Vele uhambise ukudla okuphezulu kwekhalori ngemuva kwefriji bese uhlanza ishalofu elilodwa eduze kwasekuqaleni kokudla okudla okunamnandi. Bese ugcwalisa le ndawo ngeziqukathi ezingabodwa zokudla okuphansi kwekhalori . Ngaleyo ndlela uzobabona kuqala uma uvula umnyango wesiqandisisi.
Lokhu kuyindlela enhle ye-dieters ehlala endlini nabantu abangadli ukudla. Buza abangani bakho noma amalungu omndeni ukuba ahloniphe "indawo yakho yokudla enempilo" ukuze uhlale unenketho enempilo etholakalayo uma ufuna ukudlala.
4 - Gcina i-Digital Digital Scale ku-Counter
Uma ungathà sina ngokulahlekelwa isisindo, kufanele ube nesilinganiso sedijithali. Ngaphandle kwalo, awunakuthola ukuthola amanani wesilinganiso esilungile uma uzikhandla ukudla. Akunakwenzeka nokuthi uzorekhoda amakholori ngendlela efanele uma ungena ngemvume kumagazini wakho wokudla.
Iningi labantu ligcina izinga labo ekhishini. Kodwa i-smart dieters igcina kuyi-counter. Faka i-container encane encane ye-container epulasitiki phezulu ukuze ukwazi ukukala ngokushesha izinto ezifana nezinhlamvu, okusanhlamvu kanye nezithako zokupheka. Qinisekisa ukuthi u-zero esikalini ngaphambi kokuthi ulinganise.
5 - Yenza amaphakethe e-100-calories Snacks
Ukudla ukudla okunempilo kubalulekile uma ufuna ukunciphisa umzimba. Le hack yokudla ithatha isikhathi esincane ekuqaleni kodwa isindisa kokubili isikhathi nemali ngokuhamba kwesikhathi. Kuzokusiza futhi ugcine inani lakho lekhalori ekulawuleni ukuze ulahlekelwe isisindo ngokushesha.
Esikhundleni sokuthenga lawo maphakheji okudla okubizayo (futhi ngokuvamile angenampilo) esitolo, zenzele amaphakethe akho e-100-calorie e-snacks ekhaya nokudla okunempilo oyithandayo. Thola zonke izithako lapho wenza isitolo sakho sokudla masonto onke, bese ulungisa ukudla okuphephile kwesonto konke ngesikhathi esisodwa.
Gcina amaphakethe akho okuphuza okuphephile eshalofini lokudla okunempilo owadalile esiqandisini noma uzibeke phambi kwekhabethe lakho ngakho yilokho okuqala ukubona lapho ulambile.
Uma udinga imibono yokudla okunampilo, sebenzisa uhlu lwami lwe- 100-calorie Packs Packs okwenzayo ekhaya6 - Sebenzisa Amakhowe Ukusika Amakholori
Uma uthanda ukudla ukudla okunomsoco nge-ground meat, uzothanda leli thiphu elula lekhishi. Ungasebenzisa amakhowe ukuphindaphinda umhlabathi wakho inyama bese usika amakholori uma upheka.
Uma udla inyama yasemhlabathini ngokuvamile, gcina amakhowe aphethwe kahle efrijini. Uma upheka inyama, engeza inani elifanayo lamakhowe ukuphinda kabili inani olipheka. Isibonelo, uma upheka ikhobe eyodwa yenkomo yenkomo, engeza indebe eyodwa yamakhowe oqoshiwe epanini nenyama. Ngemuva kokupheka ingxube, faka eceleni kwengxenye yenhlanganisela ukuze iqhwa futhi isetshenziswe ngosuku oluthile.
Leli phuzu lisebenza ngokukhethekile uma upheka emhlabathini inkukhu noma inkukhu emhlabathini. Amakhowe afaka ukunambitheka nomswakama ngaphandle kokwengeza amakholori amaningi. Amanye ama- celebs asebenzisa amakhowe ukuze abe phansi , ngakho-ke ungaziqhayisa nabangani bakho ukuthi udla ngokudumile.7 - Nciphisa ama-Calories ane-Stock
Abapheki be-Smart kanye ne-savvy dieters bayazi ukuthi leli khishi lizama futhi liyiqiniso ukuthi lilahlekelwe isisindo. Unganciphisa ama-kilojoule uma usuka inyama noma imifino ngokusebenzisa isitoko esikhundleni samafutha.
Isitoko sami esiyintandokazi okumele siyisebenzise yi-inkukhu stock kodwa ungasebenzisa isitshalo semifino noma noma yikuphi ukunambitheka okukhethayo. Sebenzisa i-pan engekho-stick futhi esikhundleni sokungeza amafutha, vele uthuthukise inani elincane le-stock bese wengeza ukudla ofuna ukupheka. Uma ungahambisani kaningi, fiphaza amanani amancane esitokisini ku-ice cube trays ukuze uhlale unesandla sokusebenzisa.
Ngisebenzisa le tip ukuze ngilandele anyanisi, ugarlic kanye nesipinashi ngama-omelets amhlophe amaqanda futhi kusebenza kahle. Ama-veggies athatha ukunambitheka okuningi ngaphandle kwamafutha engeziwe noma ama-kilojoule.
8 - Ubhanana be-Flash-Freeze
Ubhanana yizizathu zokupheka kwesisindo esiningi se-smoothie zokupheka. Kodwa ubhanana uvuthwe futhi uhambe kabi futhi zokupheka eziningi sebenzisa ibhanana elilodwa ukugcina inani lekhalori lilawulwa. Ngakho ugcina kanjani ubhanana esandleni ngaphandle kokuchitha yonke leyo mizuzu engaphezulu? Ngifaka ubhanana obukhanyayo ukuze ngisindise isikhathi nemali.
Ukuze ubombele ubhanana, khonsa ubhanana obuvuthiwe 5-7 bese uwasika ngesigamu. Bese uthatha ama-halves bese uwabeka ngaphandle kwe-cookie tray. Beka yonke ithreyi efrijini cishe ihora. Qinisekisa ukuthi i-tray ihlala phansi ukuze ubhanana lungagudli ndawonye. Susa ithreyi bese uphonsa ubhanana esikhwameni samafriji bese ubeka isikhwama emuva efrijini.
Ubhanana ngeke bunamathele ndawonye esikhwameni futhi uzohlala unamabhanana amasha okulungele iresiphi yakho.
9 - Sebenzisa ama-Salad Plates ukuze udle kancane
Uma ufuna ukudla okungenani ngesikhathi sokudla, ubuqili kungenzeka ukuthi usebenzise amacwecwe amancane. Ucwaningo oluthile oluthole ukuthi lapho i-dieters isebenzisa amapuleti amancane, athatha izingxenye ezincane zokudla futhi adle inamba encane.
Ingabe lena yindlela eqinisekile yokulahlekelwa isisindo? Cha. Okunye okunye okufundwayo akutholanga ukuxhumana phakathi kwesayizi weplate nesayizi yesabelo. Kodwa kungani ungazami? Sebenzisa amapuleti akho e-saladi esikhundleni se-dinner amapuleti ngesikhathi sokudla ukuze ubone ukuthi udla kancane. Kubi kakhulu, uzoba nesitsha esincane ukugeza.
10 - Hlela isipinashi esikhulu
Abapheki abaningi baqeda isipinashi esiphekiwe. Mhlawumbe uye wabona isipinashi esiphekiwe efriziwe esigabeni samafriji esitolo. Kodwa ingabe wayazi ukuthi ungafake isipinashi esiluhlaza ? Akukona nje kuphela ukuthi iqhwa kahle, kodwa empeleni isebenza kangcono ekusikeni kwesisindo soshothies.
Ngivame ukuthenga izikhwama ezinkulu ze-cellophane zesipinashi ukuze zisetshenziswe kuma-omelets amhlophe amaqanda nasemaphilweni e-smoothie enempilo (kanye nobhanana obukhentshisi). Kodwa ngithola ukuthi isipinashi sami siyahamba ngokushesha. Ngakho-ke ngisindise isikhwama ngamabhande enjoloba bese ngiphonsa isikhwama sonke efrijini.
I isipinashi ishiya iqhwa ngokwehlukana ngakho kulula ukuwuthatha inani eliqondile oyidingayo uma usulungele ukuyisebenzisa. Khona-ke kulula ukuphonsa ku-pan ye-saute noma kuma-smoothie zokupheka futhi ngisindise imali ngokungachithi ukudla.
11 - Susa ama-eggshell angenayo isigijimi
Ama-Smart dieters azama ukuthola amaprotheni anele ekudleni kwawo ukuze alahlekelwe isisindo. Uma ugcina isitsha samaqanda abilisiwe kanzima esiqandisini sakho, ukudlala isilinganiso esifanele samaprotheni usuku ngalunye kulula. Kodwa ukukhipha amaqanda kungaba ubuhlungu.
Ukuze ususe ama-eggshell ngaphandle kokungcola noma ukuhlukunyezwa, engeza i-baking soda noma uviniga emanzini uma ubilisa amaqanda. Futhi qiniseka ukuthi uphonsa amaqanda embizeni yamanzi e-ice uma usuphelile ukupheka. Lawa macebiso amabili kufanele akwenze kube lula ukususa amagobolondo.
Ukuze uthole ama-egg-snack imibono enempilo yokudla, khipha i-yolk yeqanda elibilisiwe elinomsoco kanye nekhalori ephansi ye-hummus yokudla okusheshayo nokunomsoco. Ungaphinde usike iqanda elimhlophe bese ulifaka ekamelweni eliphansi ukhetha ukukhulisa inani lamaprotheni noma ufaka amaqanda ama-salads noma ama-sandwich.
12 - Phuza inani elifanele lewayini
Abapheki abaningi bathanda ukuphuza iwayini lapho belungiselela ukudla. Inkinga yukuthi kulula ukuphuza iwayini kakhulu uma ungayinaki. Iwayini elilodwa elikhonzayo kuphela ama-ounces amahlanu kuphela futhi izibuko eziningi zewayini zinekamelo laphindwe kabili lelo nani lewayini.
Ingilazi yewayini ephathekayo yi-livliga ixazulula leyo nkinga. I-ounce ye-Aveq e-ounce eline-10 ephethe i-glass glass ineklamo enhle kakhulu ekhombisa ukuthi ungagcwalisa ingilazi ye-4 noma 6 ounce. Izibuko ziza ngamaqoqo amane futhi zithengiswa cishe ngama-dollar ayi-50.
Udinga inketho engabizi? Ungagcina futhi ingilazi yewayini yamahhala oyinikezwa eholidini lakho elilandelayo lewayini. Iningi lama-wineries likunika ingilazi yokuthatha ekhaya uma wenza ukunambitheka. Izibuko zivame ukuncane futhi zibe nombhalo phambi kwesitsha. Ungasebenzisa ukuphawula ukuze uqaphele ukuthi kufanele kuthunyelwe iwayini elilodwa elilodwa.
Izwi elivela
Zonke lezi hack zekhishi zenzelwe ukusiza ukuba ube nokudla okunempilo, okuphansi kwekhalori kutholakala ngaso sonke isikhathi ukuze wenze izinqumo ezinhle kakhulu zokunciphisa isisindo. Kodwa khumbula ukuthi ukulahlekelwa isisindo kwenzeka kuphela uma udala ibhalansi elungile lama-calories nama-calories .
Hlela ikhishi lakho ngalezi zeluleko ezilula, bese udla kangcono futhi usebenzise umzimba nsuku zonke ukuze uthole imiphumela yokulahlekelwa isisindo okufanele uyenze.