Ukuphela kosuku olunzima futhi usukulungele ukuguqula futhi ube nesidlo sokudla okunomsoco okunempilo . Kodwa kunalokho, uwela emikhuba emibi futhi wenze amaphutha amakhulu okudla . Kungenzeka yini ukuthi ukuphazamiseka okuvamile kokudla ukudla kungakubiza amakhulu amakhalori? Ukufakela kokudla kuvamile kodwa futhi kulula ukugwema. Hlola lolu hlu ukuze ugcine isidlo sakho sakusihlwa (nesisindo sakho sokulahlekelwa kwesisindo) endleleni.
Isidlo sokudla # #: Ukwengeza amafutha engeziwe nama-calories kuya kokudla okunempilo
Iyini iphuzu lokulungiselela izitsha ezinempilo , njengezikhumba ezinamanzi, kuphela ukuzilayisha ngamafutha engeziwe nama-calories ngendlela yebhotela noma ushizi? Ngokuqinisekile, usathola izakhi ezifanayo ezivela emanzini, kodwa awukwenzanga imizamo yakho yokulahlekelwa isisindo noma yiziphi izinzuzo. Isaladi lakho elinempilo liba yisifo sokudla lapho umboza ngokugqoka okhilimu.
Yeka ukusebenzisa i-salad ejwayelekile yokugqoka, ushizi, i-margarine, ne-mayo futhi uzogcina amakhulu ama-khalori . Ungase uthole ngisho nokuthi ukhetha ukunambitheka kwamagciwane amasha noma aphethwe ngaphandle kokungeziwe.
Ithiphu: Uma nje ungeke ukwazi ukubekezelela ukunambitheka kwemifino evelele, sebenzisa amakhambi, izinongo, uNkk Dash, ibhotela, i-spray-on, i-low-cal spray isaladi yokugqoka, i-salsa noma i-pico de gallo ukwengeza ukunambitheka kokudla okuthola bland.
Isidlo sokudla # 2: Ukuhlanza i-Plate Yakho
Umama wakwenza ube yilungu le-Clean Plate Club, akunjalo?
Isikhathi sokusula emsebenzini wakho ngenxa yokuthi asikho isizathu sokuzwa isidingo sokuphoqa leyo platethi uma isisu sakho sikutshela ukuthi yisikhathi sokuma . Hlale uqaphele ukuthi uzizwa kanjani kunokuba kungakanani ukudla okushiywe kungakapheli.
Kukhona igebe elibalulekile phakathi kokudla nokuzwa ugcwele.
Kuthatha cishe imizuzu engu-20 ubuchopho bakho ukuthola isignali. Ngakho uma wenza, yisikhathi sokulalela. Yidla kancane ukuze wazi ukuthi uzoyeka nini. Futhi ungakhathazeki ngokushiya ukudla epulatifeni yakho. Mane nje upakishe bese uyisindisa ngokuhamba kwesikhathi.
Ithiphu: Ngaphambi kokuzikhandla kwesibili kokudla, uphuze ingilazi yamanzi ende. Okwesithathu kungahle kube iphutha ngendlala. Futhi, yenza ukufaka ifolishi yakho phakathi kokukhala. Kuyindlela ehlakaniphile yokunciphisa inqubo yokudla.
Isidlo sokudla # 3: Ukungadli isidlo sokudla-Friendly.
Ucabanga ukuthi kufanele uqale iziqalo ukuba ulahlekelwe isisindo, akunjalo? Cabanga futhi, ngoba ukuqala ukudla kwakho nesaladi enempilo yokudla noma isitsha se-soup-based based is a great way to help you eat less during your meal. Lokhu kuyasiza kakhulu uma ungazange udliwe emahoreni angaphezu kwamahora amane noma amahlanu. Sekuyisikhathi eside sesivela ekudleni kwakho kokugcina, kungenzeka ukuthi udle ngokweqile.
Ungakheli i-lettuce edala ye-iceberg kuleyo saladi. Ukulayisha imifino eningi nemifino emnyama, ephethe i- fibre ngaphezulu ukusiza ukuvimbela indlala . (I-fiber engaphezu kwakho oyidlayo, ukugcwaliswa okugcwele kwesaladi okuqala kuyoba khona.) Uma isobho kukuthandayo, unenhlanhla. Izinhlobo eziningi zesobho ezisemathinini zihlunga ngaphansi kwamakorikhi angama-100 ngokukhonza, kanti ezinye zingaphansi.
Ithiphu: Ukucindezeleka isikhathi? Gcina isobho elineziqukathi ezilungiselelwe nge-microwave ngakwesokunene ukuze ungadla kumbuzo wamaminithi.
Isidlo sokudla # 4: Ukugwema amafutha enempilo
Uke wadla amafutha aphansi afana ne-spaghetti marinara kuphela ukuthola ukuthi ulambile phakathi kwamahora ambalwa? Ukudla ukudla okungenawo amanoni , njengokweshizi noma inyama noma amafutha aphilile , ngokuqinisekile kuzokushiya uzizwe ulambile kakhulu kamuva. Futhi yilona iresiphi yama-binges ephuzile ebusuku. Khumbula, amanoni akuyona isitha. Kodwa ukhetha amafutha akho ngokuhlakanipha futhi uwafake njengengxenye yokudla okulawulwa ingxenye ethile, okunomsoco.
Ithiphu: Ngakho-ke yiziphi amafutha ahlakaniphile ongakhetha?
Amafutha ase-Monounsaturated (atholakala ku-canola, i-peanut, namafutha omnqumo) namafutha we- polyunsaturated (atholakalayo e-sunflower, corn, kanye namafutha e-soybean) aboniswe ukunciphisa amazinga e-cholesterol "amabi" nokwandisa i- "cholesterol" enhle.
Isidlo sokudla # #: Ukudla inkukhu Nsuku zonke.
Inkukhu iwumthombo omuhle kakhulu wamaprotheni omthombo onamandla kakhulu. Noma kunjalo, kungakhathaliseki ukuthi ungayilungisa kangakanani, kuyakhahlela emva kokudla okuyishumi nambili kulandelana. Ukushiswa ngaphandle kokudla into efanayo ngokuphindaphindiwe kungakusiza ukuba ube nesidlo sokuqeda i-monotony. Shintsha izinto ngokuzama i-tuna, i-salmon, i-turkey isifuba, noma amaprotheni aphakeme kakhulu. Ungakhetha ngisho nokudla okunomsoco okunempilo ekudleni kwakho.
Ithiphu: Ngezinye izikhathi inkukhu ayiyona into engcono kakhulu. Izinkukhu imilenze noma amathanga angaphezu kwekhalori-eningi kunenkukhu enyama emhlophe. Futhi inkukhu ehlanziwe, ethosiwe, noma e-pinko-crusted ingaphezulu nakakhulu kumafutha nangekhalori.
Khumbula, sonke senza amaphutha okudla ngesikhathi esithile esimisweni sokulahlekelwa kwesisindo. Kodwa uma ungahlala uhlakaniphile nezinga elibhekene nesikhathi sakusihlwa, uzibeka esimweni sokudla okwanelisayo nokudla.