1 - Kudla ukudla okunempilo
Njengomfundi wekolishi, udinga ukudla kahle ukuze uphefumule umzimba wakho isikhathi esiningi kakhulu ekuphileni kwakho-kusukela esiklasini isikhathi sokufunda isikhathi nesikhathi somsebenzi (ngisho nesikhathi esithile sokudlala).
Ungase uzizwe sengathi awunaso isikhathi sokudla kahle. Noma mhlawumbe awuqiniseki ukuthi kusho ukuthini ukudla kahle . Ngakho ake siqale ngalokho:
Ukudla ukudla okunempilo kusho ukuthi uthola ibhalansi efanele, amaprotheni, nama-carbohydrate, ngendlela yokudla okukuhle kuwe. Lokhu kusho ukuthi udinga izinkomishi ezimbili noma ngaphezulu nsuku zonke, mayelana nesitsha sezithelo, ama-servings ambalwa wezinhlamvu ezigcwele, kanye namaprotheni amabili noma amathathu amahle.
Amaphutha ajwayelekile kakhulu angadli izithelo nemifino eyanele noma ukudla okuphezulu-fiber nokudla ukudla okuthosiwe kakhulu, ukudla okungenamsoco, nokudla okuyishukela kanye nama-sodas.
Flip ngokusebenzisa le slideshow ukuthola amathiphu wokuthi ungadla kanjani unempilo njengomfundi wekolishi.
2 - Engeza esinye sezithelo noma usebenzise imifino enemibala emihle
Iningi labantu alitholi izithelo nemifino eyanele. Lokhu kudabukisayo ngoba akuzona nje kuphela ezihle empilweni yakho, izithelo nemifino kuyamnandi. Ngakho isihloko sami sokuqala ukufaka izithelo noma i-veggie kukho konke ukudla okukuphela ongakwenza. Kulula-udinga nje ukulalela lokho okwenzayo.
Eqinisweni, ungenza lokhu cishe yonke indawo oyidlayo. Ngedlakufesi, ungakwazi ukwengeza izithelo ezinamathele, omisiwe noma amajikijolo amasha esitsheni se-cereal noma oatmeal. Noma uphuze ingilazi ye-orange noma i-juice yamagilebhisi.
Ngesikhathi sasemini, khetha ubhontshisi obuhlaza ukuze uhambe nesangweji lakho noma uthathe izaqathe ezinamaqabunga ezihlaza. Qeda ukudla kwakho nge-apula noma ebhanini esikhundleni se-ayisikhilimu.
Isidlo sisebenza ngendlela efanayo. Futhi noma ngabe uphume nge-pizza nabangani, ungadlala. Hlela isaladi lesohlangothini ukuhamba nge-pizza yakho noma okungenani ama-veggies oda njengama-toppings esikhundleni sezinyama ezigcoba.
Yenza izinkomishi ezi-2 kuya kwezingu-3 zezinkomo kanye nokukhonza noma izithelo ezimbili nsuku zonke.
3 - Sebenza Eminye Imithombo Yamakholomu Enye
I-calcium ibalulekile kuzo zonke izinhlobo zezinto-ukuvala igazi, imisipha kanye nesisindo somzimba, amazinyo enempilo namathambo aqinile. Eqinisweni, uyakha isisindo kuze kube yilapho ufinyelela eminyakeni engaba ngu-30-khona-ke kuba nzima ukufaka i-calcium esitheni. Ngakho-ke sebenzisa ngalesi sikhathi futhi uthole i-calcium eningi nsuku zonke.
Ubisi nemikhiqizo yobisi yimithombo eyaziwa kahle ye- calcium . Cabanga i-yogurt yesiGreki ngamajikijolo amasha, amantongomane noju, noma uphuze ingilazi yobisi ngokudla kwakho. Ushizi luwumthombo omuhle kakhulu we-calcium futhi-kodwa ubuke ama-calories. Enye yokukhishwa ushizi ingaphezu kwesine noma ezimbili. Lokhu kungokwesayizi kwamadayisi amabili.
Uma ubisi akuyona into yakho, kusekhona imithombo eminingi ye-calcium. Imifino eluhlaza emifino eluhlaza, amantongomane kanye nembewu, kanye nobisi lwezinkomo okunye okufana nobisi lwe-soy, ubisi lwelayisi noma ubisi lwe-almond kuzokunika i-calcium eningi.
Udinga cishe ama-servings amathathu wokudla okune-calcium nsuku zonke. Uma uzizwa sengathi awutholi ngokwanele, ungathatha isithasiselo sokudla. Ungase uthande ukuthatha isithako se- vitamin D , ikakhulukazi phakathi nezinyanga zasebusika.
4 - Phuza amanzi amaningi
Umzimba wakho udinga amanzi, futhi ngeke uzizwe ungcono uma uthola amanzi. Ngaphezu kwalokho, amanzi anamakholori amaningi, ngakho-ke isiphuzo esihle uma udinga ukubukela isisindo sakho. Ngiyazi ukuthi amanzi angase athole kancane, ngakho-ke engeza ukunambitheka ngezithelo ezinamathele noma ikhukhamba.
Ingabe kunendaba ukuthi amanzi akho avelaphi? Mhlawumbe hhayi-uthephe amanzi kumele kube kuhle, kodwa kuye ngokuthi uphathwa kanjani ungase ungathandi i-flavour. Ungathenga amanzi asemabhodleleni noma usebenzise umgodi wokuhlunga amanzi.
Amanzi aqhekezayo abuyele kahle-kodwa qaphela lapho ukhetha izinhlobo ezikhethiwe. Ezinye ziqukethe kancane ukunambitheka kwezithelo, kepha amanye amanzi athakazelisayo aphuza kakhulu iziphuzo ezithambile zesiphuzo, ngakho-ke funda amalebula ngokucophelela .
5 - Sebenzisa ifoni yakho ehlakaniphile
Kunezinhlelo zokusebenza ezinomsoco eziyingozi kakhulu ongayilanda ku-smartphone yakho. Ezinye izinhlelo zokusebenza zibala ama-calories akho kanye namanye amathiphu okunikeza, iseluleko, kanye nokupheka. Ukusebenzisa uhlelo lokusebenza kungakugcina ukhuthazwe, futhi kulula ukuyisebenzisa ngaphandle kwedayari nokubhala iphepha lokudla.
Okungenani, ngicabanga ukuthi-akusikho ucwaningo oluningi lokuthi izinhlelo zokusebenza eziphumelelayo nokusetshenziswa kwamanethiwekhi omphakathi empeleni, kodwa ngikholelwa ukuthi libukeka lithembise.
I-Fooducate uhlelo lokusebenza oluhle ukuthi ungathatha izitolo nawe. Skena ibhakhodi kunoma yikuphi iphakheji futhi uhlelo lokusebenza luzokutshela uma kungcono noma cha.
Ukuze uthole ulwazi oluthe xaxa kuzinhlelo zokusebenza, iya ekhasini le-Academy of Nutrition and Dietetics App Review.
6 - Zama Izinto Ezintsha eHholo Lokudlela
Amahholo okudlela ekholeji bobabili isibusiso nesiqalekiso ngoba kunokudla okuningi ongakhetha kukho. Ungazama okuthile okusha cishe nsuku zonke, noma ungathatha umzila okhululekile bese ukhetha izinto ozithandayo nsuku zonke.
Leli phuzu cishe liwusizo kakhulu kulabo abathandayo abadlayo. Yiba ne-adventuresome ehholo lokudlela. Zama zonke lezo zokudla ezintsha ngisho noma uqinisekile ukuthi uzozizonda. Ngokuhamba kwesikhathi, uzofunda ukuthanda ukudla owaqiniseka ukuthi uzizonda ngaphambili. Futhi kuhle ngoba kulula ukudla ukudla okunempilo okunempilo uma udla ukudla okuhlukahlukene.
Ngakho, nakhu okwenzayo. Qala ngezinketho zakho ezijwayelekile zemenyu bese wengeza into encane ongayidli ngaphambili-nje ngokwanele ukuluma noma amabili. Njengepelepele obomvu noma iminqumo noma into. Bese udle lelo bite noma ezimbili.
Yenza futhi ngosuku olulandelayo futhi ngemuva kwalokho. Eqinisweni, kungase kudingeke uzame ukudla okusha okungenani izikhathi eziyishumi ngaphambi kokuba uqale ukuyithanda.
I-Dorm Room Idl
Kuhle ukuba nento okumele uyidle lapho usubuyela emuva ku-dorm yakho noma ehostlini yakho encane, futhi kungaba yindlela enhle yokuthola umsoco ngaphezulu. Lokho nje uma ukhetha ukudla okulula okukuhle kuwe. Yiqiniso, kungase kudingeke ucabange isikhala sakho. Uma ifriji yakho yokulala idala igcwele (noma uma ungenayo) kuzodingeka ukuthi ubeke isitoreji phezulu kokudla okulula okugcina ukudla okugcina endaweni yokushisa kwamahhala.
Ungase ulingeke ukuthenga amaswidi, izinkomishi ze-ramen noodle, izikhwama ze-chips, nezinto ezingase zihlale eshalofini yakho isikhathi eside. Inkinga yukuthi eziningi zalezi zokudla okulula akuzona okuhle kuwe - ziphakeme ngamafutha amaningi, ushukela oweneziwe nama-khalori. Futhi akuyona yonke into enomsoco.
Zama lezi zokudla esikhundleni:
Amantongomane kanye nembewu izohlala ekamelweni lokushisa izinsuku ezimbalwa ngemuva kokuvula isitsha.
Amakhekhe welayisi agcina kahle futhi aphansi kwamakhalori. Zama amakhekhe amalayisi amnandi noma wengeze ibhotela encane, egcina kahle ekamelweni lokushisa.
Izithelo ezomile ezinjengomvini omisiwe, ama-craisins, ama-apricot omisiwe kanye nezinye izithelo ezingcolile zingagcinwa ekamelweni lokushisa. Balahlekelwa ukudla okunomsoco uma kuqhathaniswa nabalingani babo abasha-kodwa ngeke bahambe badonse izimpukane zezithelo.
I-Popcorn iyi-snack yonke yokudla. I-air-popped ingcono kakhulu, kodwa i-popcorn evamile ibuye ibe yinhle (ibambe ibhotela elingeziwe).
Futhi ngaleyo nothi, ungagcina izithelo ezintsha nxazonke uma izikhumba noma izinhlayiya zizinzile-ubhanana, ama-apula, ama-orang, kanye namapereyi konke kungagcinwa ekamelweni lokushisa izinsuku ezimbalwa. Kodwa badle ngaphambi kokuba bahambe kabi.
8 - Qala i-Roommate Dinner Club
Nansi ithiphu engiyithandayo kubantwana bekolishi abahlala ngaphandle kwe-campus futhi kuhle kakhulu uma ungaphuthelwa ukudla okuphekwe ekhaya kanye nokudla komndeni. Qala iklabhu yokudla nabangani bakho noma nabangani bakho. Khetha ubusuku obulodwa noma ababili ngesonto ukuze uthole ukudla okuyisitayela somndeni okwabiwe. Nquma ukuthi ngubani oyoletha noma alungise izitsha zokudla ngalunye.
Into enhle yilabo abakhona abathanda ukupheka-bangabelana ngamakhono abo okupheka neqembu - futhi kukhona indawo yabangane abangazi into yokuqala yokudla-bangafunda kwabanye.
Qala ngento elula njengezinkukhu ezibhakabhaka, amazambane ahlambulukile, kanye nezitsha ezingezansi.
Ungakhohlwa mayelana nokuhlanza-okudingeka ukwabelwane ngakho. Futhi kukhona izindleko zokuhlala phansi futhi uthathe isikhathi esithile sokuhlela ukudla, ngakho kufanelana nesabelomali somuntu wonke. Njengoba isikhathi siqhubeka, iqembu lakho lingase lifune ukuzama ukudla okunzima kakhulu futhi mhlawumbe umeme ngisho nabazali bakho.
Noma mhlawumbe akunjalo.