Slim phansi ngaphandle kokudla okuqinile noma uhlelo lokuzivocavoca
Uyazi ukuthi kunezindlela ezilula zokwehlisa isisindo? Akuwona wonke umuntu onayo imali yokudla okubiza kakhulu, umqeqeshi womuntu siqu noma isevisi yokulethwa kokudla. Futhi kungenzeka ukuthi awunalo amandla okunamathela ekukhaleni kwekhalori ukudonsa isikhathi eside. Kodwa lokho akusho ukuthi awukwazi ukushintsha umzimba wakho. Sebenzisa lezi zindlela ezilula zokulahlekelwa isisindo futhi unciphise ngaphandle kokuxabana noma izindleko.
1 - Funda ukufunda amalebula
Indlela elula yokulahlekelwa isisindo ukulalela amalebula okudla . Uma ufuna ukubala amakholori ngempumelelo udinga leli khono. Kufanele wazi ukuthi ungathola kanjani okuqukethwe kwekhalori yokudla futhi okubaluleke nakakhulu, ubungakanani bayo bokusebenza . Kodwa qaphela ngoba ezinye izinombolo azihlali zilungile ngaso sonke isikhathi. Ukuqhathanisa amalebula kubalulekile ekwenzeni izinqumo ezinempilo ezidingekayo ukunciphisa isisindo.
2 - Yidla ukudla okunempilo
Ungasiza ekuvimbeleni ukudla nokulondoloza amazinga kashukela egazini ngokudla ukudla okunempilo mayelana namahora amathathu. Ukuthola ulambile kakhulu kuzobuyela emuva emizamweni yakho yokudla okungcono nokulawula ukuhlanganyela kwesigaba. Qiniseka ukuthi wazi ukuthi zingaki ama-khalori okufanele avele kokudla okulula , bese uhlose ukudla okunethezeka okunempilo, okufana ne-apula kanye nokunye okunciphisa ama-cheddar ushizi.
3 - I- Curb Hunger With Fiber
Ukudla okune-fibre kwenza okuningi kunokunikeza izakhi ezithuthukisa impilo yakho futhi unciphise ingozi yezifo. Bangakusiza futhi ukuba ulahlekelwe isisindo . Ngokwemvelo ngokwehla ngokwezikhalori, ngakho ungadla okungaphezulu futhi ube negumbi elincane ekudleni kwakho ukudla okuncane okunempilo. Ngaphezu kwalokho, i-fibre ekudla konke okusanhlamvu nokukhiqiza kuzokusiza uzizwe ugcwele isikhathi eside (okukusiza ukulawula izingxenye futhi ugweme ukudla uma ungalambile ) futhi ngenxa yalokho, ulahlekelwe isisindo.
4 - Yidla ukudla okunempilo
Enye yezindlela ezimbi kakhulu zokunciphisa umzimba ? Kudla ukudla. Abantu abaningi bacabanga ukuthi ukweqa ukudla noma ezimbili kuyindlela enhle yokusika amakholori. Kodwa ekugcineni, ngokuvamile bahluleka ukunciphisa umzimba . Uzokwazi ukudla ngokweqile noma ngisho nokudla ngokudliwayo uma ungadli ukudla okuvamile. Hlela ukudla okunempilo okugcina uhlelo lwakho lokudla okunempilo endaweni.
5 - Phuza Amanzi amaningi
Amanzi akusiza ukuba ulahlekelwe isisindo ngezindlela eziningana. Okokuqala, ukuphuza amanzi amaningi kungasiza ekunciphiseni ukuqhuma. Ngaphezu kwalokho, ukufaka iziphuzo ezithinta isisindo ngamanzi kunciphisa amakhulu amakhalori. Eqinisweni, uma wenza izibalo, uzomangala ngenani lamakholori ongawalahleka kanye namadola ongayilondoloza ngokufaka i-soda! Ungalindi kuze kube yilapho uzizwa ukomile ukuphuza amanzi. Okwesithathu kungase kube iphutha ngendlala, okubangela ukuba udle ngokweqile. Ungathandi amanzi? Zama ukwenza amanzi afanelwe ukwanelisa izifiso zakho .
6 - Hambisa kaningi
Kulula ukulahlekelwa isisindo futhi ugcine ngaphandle kokuzivocavoca njalo. Kodwa akudingeki usebenzise kanzima ukuze ulahlekelwe isisindo. Vele ungeze umsebenzi ongokwenyama osukwini lwakho. Qala namhlanje ngokuthatha ikhaya elihamba phambili elivela esitolo sokudla noma ufunde ukuhamba ngebhayisikili ukuze ulahlekelwe isisindo . Sebenzela indlela yakho kusuka kumaminithi angu-10 ukuya emaminithini angu-30-40 ngosuku, izinsuku eziningi ngesonto ukuze ubone izinzuzo. Ngaphezu kwalokho, ukuvivinya umzimba kuthuthukisa umzimba wakho, okwenza kube lula ngisho nokulahlekelwa isisindo.
7 - Ukulawulwa Kwama-Portion Control
Ukulinganisa ukudla kungase kubonakale njengengqayizivele, kodwa kuyoba usizo kakhulu emizamweni yakho yokunciphisa umzimba. Kodwa akudingeki ukuba ulinganise konke okudlayo. Uma ungenayo isamba esincane, sebenzisa isandla sakho ukukala izingxenye . Kukhona ukudla okulula okulula ukudla futhi ungathola ukuthi uvame ukudla kabili noma kathathu ukuphakanyiswa okuphakanyisiwe. Ngokulinganisa ukudla kwakho ngaphambi kokuba udle, uzoqinisekisa ukuthi udla inani elifanele.
8 - Bhala phansi
Yini ebaluleke kakhulu okufanele uyenze uma ufuna ukunciphisa umzimba? Gcina idayari yokudla . Konke okumele ukwenze yi-jot phansi ukuthi yini, nini, nokuthi ungadla kangakanani encwadini yezincwadi. Idayari yokudla izokunika isithombe esicacile semikhuba yakho yokudla yamanje ukuze ukwazi ukubona izinguquko odinga ukuzenza ukuze ulahlekelwe isisindo.
* Ehlelwe nguMalia Frey, Weight Loss Expert