Amapuleti okulawula izingxenye yindlela elula yokulawula ubukhulu bakho bese ulahlekelwa isisindo ngokushesha. Ungathenga amapuleti wokulawula izingxenye ezitolo nase-intanethi, kodwa ungenza ngokwakho. Sebenzisa lo mhlahlandlela ukuqonda ukuthi ungasebenzisa kanjani isu le-smart plate ukudala ukudla okunempilo, udle kangcono futhi ufinyelele umgomo wakho wokulahlekelwa kwesisindo.
Ama-Plate Control Plates we-Weight Loss
Uma uzama ukunciphisa isisindo, kufanele wazi kahle izingxenye zokulawula izingxenye.
I-dinnerware eyenziwe ngokuhlakaniphile ikusiza ukuba udle izingxenye ezifanele zeprotheyini ephilile, imifino, isitashi, ubisi kanye ne-dessert. Amacwecwe akusiza ukuba wenze izinqumo ezinhle kakhulu mayelana nokuthi yini oyodla nokuthi ungadliwa kangakanani ukuze ukwazi ukwakha ukudla okunempilo komzimba ongcono .
Kunezinhlobo ezahlukene zezingxenye zokulawula izingxenye zokulahlekelwa kwesisindo. Ungamane usebenzise amapuleti amancane okudla ukuze ufunde ukuthi ungadla kanjani ngesikhathi sokudla. Amapuleti esaladi noma amapulethi angu-9-intshi asiza ukugcina izingxenye zihloliwe . Ukudla kwakho kubonakala kunkulu lapho kufakwa kwi-dinnerware encane. Nakuba amapulangwe angu-10 no-11 amasentimitha athandwa kakhulu, angase abe nesandla ekudleni ngokweqile, ngokusho kocwaningo lukaDkt. Brian Wansink , ohlola izimbangela zokudla ngokweqile.
Nge-dieters eminingi, ukusebenzisa ipuleti encane kuyisinyathelo sokuqala esihlakaniphile kunazo zonke ukulawula izingxenye. Kodwa kunezinye izindlela zokusebenzisa amapuleti okulawula ingxenye ekhaya lakho.
Ama-Plate Control Plates okuzowathenga
Abanye abakwa-dieters bakhetha ukuthenga amapuleti okulawula okuyingxenye ehlelwe ngokomzimba ukuze balahlekelwe isisindo.
Lezi zigcawu zihlanganisa umhlobiso noma isithombe ku-dinnerware okukuqondisa ukuba uzibonele ingxenye efanele yezinyama, imifino, kanye nezitsha zokudla.
Uzothola eziningi zalezi zigcawu ezithengiswa ku-intanethi. Amabhizinisi afana namaNgqangi afanele adayise izitsha eziphelele ongazisebenzisa ukuze uthuthukise imikhuba yakho yokudla.
Uzothola ngisho nezinyathelo zokudla okudla okusetshenziselwa ukudla okungazisebenzisa ngamapulethi akho.
Omunye wemikhiqizo yami engithandayo yokulawula izingxenye yi-livliga. I-dinnerware enhle ivela ngezitayela eziningana ezehlukene ukuze zihambisane nezintandokazi ezihlukile zomuntu siqu. Kodwa ayikho enye izitsha ezibukeka sengathi "i-dietware." I-livliga yenza nezinkezo ezinhle zokukhonza, izitsha kanye nezibuko zewayini ezikusiza ukuba uthele ukukhonza okulodwa kwesiphuzo sakho esiphuzo oludakayo .
Ungabuye futhi uthenge izinkinobho zokulawula izingxenye eziphelele ukukusiza ukuthi ugcine izingxenye zokudla ezifanele uma usendaweni. Ama-bentology enza iNgxenye Ephelele I-Kits-Loss Kits ehlukahlukene imibala enhle. I-kit ngayinye ifika ezinkalweni ezihlukene zokuvuselela amaprotheni akho, okusanhlamvu, izithelo, ama-veggies namafutha enempilo ukuze wazi njalo ukuthi uyadla inani elifanele. Ungabuye futhi uthenge amakhiyithi ngezikhwama ezipholile, ama-totes noma imikhono ekhishiwe ukuze ukudla kwakho kuhlale ekushiseni okulungile.
Yenza ama-Plate Control Plates akho
Uma ukhetha ukungayisebenzisi imali kumacwecwe amasha wokudla kwakho, ungasebenzisa izimiso zokulawula izingxenye ezifanayo namacwecwe osuvele unawo. Kudinga nje ukuthi usebenzise ubuciko futhi ucabange ukuthi ukudla kwakho kuhlukaniswe ngezigaba.
Ngokuphuza ngokwengqondo ipuleti yakho ibe yizigaba futhi unikeze izinhlobo ezithile zokudla esigabeni ngasinye, ukukhetha kahle kungenziwa ngokuzenzekelayo. Nansi indlela yokwenza ukuthi isebenze:
Yakha isithombe sengqondo seplate yakho. Hlukanisa ipuleti yakho ngesigamu. Bese, hlukanisa omunye walawo ma-halves engxenyeni engezansi. Manje unezingxenye ezintathu: ingxenye eyodwa enkulu yesigamu nezinxenye ezimbili zekota.
- Gcwalisa ingxenye eyodwa yeplate ngeprotheyini ephilile. Lokhu kungafaka izinkukhu, inhlanzi, amaqanda, inyama enomzimba noma ubhontshisi. Ithiphu: Grill, bhaka noma ugobe, futhi ususe isikhumba senkukhu noma kunini lapho kungenzeka khona. Ungasebenzisi ama-sauces noma ama-gravies njengoba lokhu kufaka amafutha amaningi engeziwe kanye nama-calories angaphezulu kokudla okunempilo.
- Gcwalisa inxenye eyodwa yeplate nge okusanhlamvu okunempilo. Izinqumo zokudla okusanhlamvu zihlanganisa i-quinoa, irayisi ensundu, i-oats, i-couscous, noma isinkwa sonke-okusanhlamvu. Ithiphu: Gwema ukusebenzisa ilayisi elimhlophe, amazambane, amazambane aqoshiwe, noma isinkwa esimhlophe ngokuqondene nezinhlamvu ezigcwele. Akugcini nje ukuthi wonke amagilebhisi aphilile, akusiza ukuba unqande ukulangazelela ukulamba kunesikhathi eside kunama-carbs ahlanzekile.
- Gcwalisa isigamu esisele seplate ngezithelo nemifino. Khetha izithelo ezihlukahlukene ngosuku ngalunye. Zama ukwengeza imifino ehlukahlukene enemibala ekudleni ngalunye. Ithiphu: Uma upheka imifino , ungafaki ibhotela, ushukela noma ukugqoka, futhi qinisekisa ukuthi u-steam, i-grill, noma ubhake esikhundleni sokubanda noma ukulungiselela i-casserole.
Udinga umhlahlandlela wezingxenye zakho zokulawula izingxenye? Sebenzisa i-logo ye-Plate My Plate eyenziwe yi-United States Department of Agriculture (USDA). Phrinta i-logo enemibala bese uyibeka emnyango wakho wefriji noma etafuleni lakho lokudla ukuze ukhumbuze wena nomndeni wakho ukuthi ungadla kanjani ukudla okunempilo ukuze ufinyelele futhi ugcine isisindo esinempilo.
* Ehlelwe nguMalia Frey, Weight Loss Expert
Ukudalula: Ukubuyekeza izimpendulo zinikezwe umenzi.