Ukudla ukudlala isisindo akuyona into ejabulisayo, futhi azikho izinqamuleli - udinga ukudla kancane. Kungaba nzima, futhi inqubekela phambili ihamba kancane. Ungase uzizwe unqatshiwe ngaphandle kokuthanda kwakho okuphezulu okuphezulu kwekhalori.
Izindlela zokulahlekelwa kwesisindo
Kudingeka udle ukudla okuncane noma usebenze ngokwengeziwe. Kungcono okwamanje, yenza kokubili. Ukuzivocavoca kuzokusiza ukuthi ulahlekelwe isisindo futhi uthuthukise impilo yakho.
Asikho isidingo sokwenza noma yini enhle, vele uhambe isikhathi sokuhamba izinsuku ezinhlanu isonto ngalinye. Noma ungase ukhethe ubukhulu bokuqeqeshwa kwesisindo noma izifundo zokuzivocavoca esikhungweni sezempilo . Vele ukhethe ukuthi yini esebenza ukukugcina ukhuthazwe.
Ake sibuyele ekudleni kwakho. Ukunakekela izidingo zakho zokudla okunomsoco kubalulekile ngakho kwenze kube okubalulekile empilweni yakho. Okokuqala, udinga ukwazi ukuthi zingaki ama-khalori ongayenza nsuku zonke. Sebenzisa i-calculator yekholori ukukusiza ukuthi ufunde lokhu. Kuzodingeka udle amakholori ambalwa kunalokho okwamanje udla nsuku zonke ukuze ulahlekelwe isisindo, kodwa sicela ungangeni ngaphansi kwama-khalori angu-1,200 ngosuku ngaphandle kokukhuluma nodokotela wakho.
Udinga ukulandelela amakholori owathathayo (kanye nama-calorie owushisayo ngesikhathi sokuvivinya umzimba). Sebenzisa idayari yokudla ukuze ulandele konke okudlayo.
Khetha ukudla okunempilo
Kunokuningi okudliwayo kunokuba nje usika amakholori . Kudingeka udle ukudla okunomsoco futhi ngezilinganiso ezifanele ukuze uthole ama-carbohydrate ananele, amaprotheni namafutha, kanye namavithamini, amaminerali, kanye ne-fibre ngenkathi ugwema amafutha athile ngokweqile, ama-trans-fat, ushukela owenezelwe, kanye ne- sodium .
Indlela engcono kakhulu yokwenza lokhu ukuhlela ukudla kwakho kusengaphambili kwesikhathi, nsuku zonke.
Udinga ukuqonda ukuthi udla ukudla okungakanani ngempela. Abaningi bethu bathambekele ekunciphiseni ukudla okwanele esikudlayo emini, ngakho-ke kungcono ukukala yonke imisebenzi yakho, okungenani kuze kube yilapho usukwazi kakhulu ukulinganisa ubukhulu bendawo ngokubona.
Faka imali ekhishini ledijithali bese usebenzisa izinkomishi zokulinganisa nezinkezo bese ulinganisa konke.
Yenza uhlelo lokudla
Ngakho yikuphi ukudla okungena ohlelweni lwakho lokudla ? Yazi kahle i-ChooseMyPlate.gov ukuze wazi ukuthi mangaki amaqembu okudla ahlukene oyidingayo. Hlela:
- Ama-servings okusanhlamvu amahlanu kuya kwangu-11 (isigamu sakho kufanele sibe yi- okusanhlamvu okuphelele ).
- Ukudla okubili kuya kwezingu-tatu kokudla noma ukudla okuphezulu kwe- calcium .
- Imishini eyodwa noma emibili yemithombo yamaprotheni njengenyama, amaqanda, izinkukhu, izinhlanzi noma izithelo.
- Izitshalo nemifino emihlanu kuya kweziyisishiyagalolunye nsuku zonke.
Nciphisa inani lamanye amafutha engeziwe, i-sodium, noshukela ezitholakalayo ku-condiments, ukugqoka, nama-sauces.
Zama ukugcwalisa uhlelo lwakho lokudla kwansuku zonke ngezinto ezihlukahlukene zokudla okunempilo kanye negumbi lokushiya ukuze uthole ukwelashwa okuncane ngakho uzozizwa ungatholakali. Khumbula ukuthi izinkomba zokuphuza zibala futhi.
Yenza izinhlelo zakho zokudla izinsuku ezimbalwa ngesikhathi ukuze uhambe esitolo bese uthenge konke ukudla okudingayo. Ukudla ukudla kungakusiza ukuthi ulondoloze imali yokudla uma uqeda ukuthenga okungaqondakali kusuka esiteji esincane.
Nasi isibonelo secebo lokudla ngosuku olulodwa. Ihlinzeka ngamakhilomitha angu-1,800 ngosuku lonke, enezintambo eziningi nezakhi. Uma ufisa ukususa ama-calories amaningi, ungashiya ingilazi yewayini, ushokoledi omnyama, uju, imayonnaise, i-oli neviniga yokugqoka, nebhotela ukuze ulondoloze ama-calories angu-450.
Ungaphinda ubheke izinhlobo zekhalori ezincishisiwe zezidakamizwa zakho ozithandayo nokugqoka futhi usebenzise izithako ezingezona okunomsoco ukuze unciphise izinyo lakho elimnandi.
Okungafuni ukukwenza kunciphisa izithelo ezinempilo, imifino kanye nezinhlamvu ezigcwele ngoba zigcwele izakhi kanye ne-fibre.
Ukudla kwasekuseni
- I-third-fourths inkomishi ye-oatmeal
- One honeypoon uju
- Ingxenye eyodwa-isigamu ubisi olungelona amafutha
- I-quarter-one cup cup blueberries
- I-ounces ayisithupha ijusi
- Ikhofi eyodwa yamakhofu omnyama
Isidla seMaphakathi-sasekuseni
- I-apula eyodwa
- Amalmond ayishumi nambili
- Amanzi aqhekezayo ngelamula
Ukudla
- I-sandwich ene-ounces amathathu, i-tomato slice, i-onepoon i-mayonnaise ne-lettuce ezincekeni ezimbili lonke isinkwa sikakolweni
- Enye indebe eluhlaza ketshezi
- Amanzi aqhekezayo noma isiphuzo sokuphuza esiphuzo
Umswakama wasekuseni
- Enye indebe engavumelekile yogurt
- Ikhefu elilodwa lesine indebe encane yokudla okusanhlamvu
- One honeypoon uju
Dinner
- Isaladi ngenye indebe isipinashi eluhlaza, ushizi owodwa we-ounce cheddar, utamatisi owodwa wehafu indebe cherry kanye namafutha we-isipuni kanye noviniga ukugqoka
- I-steak eyodwa yesithathu-ounce
- Ingxenye eyodwa yengxenye yendebe yamazambane ahlambulukile nebhola elilodwa le-pat
- Inyebe eyodwa yebhontshisi eluhlaza
- Iwayini elibomvu ama-ounces amane
Isidla sakusihlwa
- Ushokoledi owodwa nohhafu we-ounces omnyama
Ingabe lolu hlelo lokudla lubukeka sengathi lungakugcina uzwa unelisekile usuku lonke? Uma kungenjalo, ungashintsha uhlelo lwakho lokudla ukuze ufake okunye okunomsoco-okumanzi , okuphansi kwekhalori njengemifino eluhlaza kanye namagatsha. Uma uhlelo lwakho lokudla lusenza uzizwe ulambile nsuku zonke, mhlawumbe usika ama-calorie akho emuva kakhulu.
Khumbula ukuthi kuhle ukulahlekelwa isisindo kancane kancane.
Qinisekisa ukuthi uvumela indawo yokuphatha eyodwa nsuku zonke (cishe ama-kilojoule angu-100) futhi ungazama ukudlala okufakwayo ukuze ulawule izifiso zeshukela .
Phuza amanzi amaningi. Ingilazi enkulu yamanzi inezinhlayiya zama-zero, futhi ungayinambitheka nge-lemon noma i-lime, noma ukhethe amanzi aphuzayo uma uthanda i-fizz.