Ingabe uzizwa sengathi uncane kakhulu? Uma kunjalo, kuzodingeka ukwandise ukudla kwakho kwe-caloric uma ufuna ukuthola isisindo. Lokho kubonakala kulula, kepha hhayi uma umatasa kakhulu ukuba ungadli, uvele ulula ngokwemvelo, noma uma unesimo sempilo esithinta isifiso sakho.
Kuthiwani Ngokuthatha Izishumbiso Zokudla Ukuthola Isisindo?
Odokotela bangase banikeze imithi ezosiza ekuthuthukiseni ukudla. Zihlanganisa ezinye anti-depressants, imithi ye-steroid, kanye nezidakamizwa ezihlobene nensangu. Le mithi ingasiza kepha kuzodingeka usebenze nodokotela wakho ukuthola ukuthi yini engcono kuwe. Kunemikhiqizo eminingana yemvelo ebiza ukuthi iyashukumisa ukudla kodwa ayibonakali engenakho ubufakazi bokusekela lezo zimangalo. Noma kunjalo, izithako ze-zinc zingasiza uma unesifo se-zinc. Nakulokhu, lokho kufanele ubone udokotela wakho mayelana.
I-Stock Up ku-Weight Health-Ukuthola Ukudla
Uma ungenaso isifiso esikhulu, cishe uzokwenza kangcono uma ubhekene nokudla okuncane okuncane kulo lonke usuku. Uma kuyinkinga yesikhathi mhlawumbe udinga ukwandisa usayizi wezinto ozidlayo kakade. Akukhathaleki uma udla ukudla okungeziwe noma ukwandisa ubungako bokudla ovame ukuwudla, okungukuthi kuwe, kodwa ungangeni esicupheni sokudla okungenamsoco. Khetha ukudla okuthola isisindo okubili kokubili kwamandla-okunamandla nokudla okunomsoco. Udinga imibono ethile? Bheka lezi zeluleko ezingu-11 ezikusiza ukuthi uzuze isisindo.
1 - Yiba nengxenye eyengeziwe ye-Toast Grain Toast ne-Butter Peanut at Breakfast
Enye indlela yokwandisa amakholori akho ukwandisa usayizi wokudla kwakho. Qala ngesidlo sasekuseni esinenhliziyo enhle futhi ube nocezu owengeziwe noma amabili wezinhlamvu ezigcwele okusanhlamvu nebhotela le-peanut . Ukudla okuphelele kubalulekile ukuze i-fibre ne-peanut butter is ikhalori-eningi futhi ephezulu kumafutha kanye namaprotheni.
2 - Engeza ushizi owengeziwe ku-Omelet - bese usebenzisa i-egg eyengeziwe
Ama-omelets avame ukwenziwa ngamaqanda amabili noma amathathu, ushizi kanye nezithako ezihlukahlukene ezongeziwe, ngakho-ke sebevele banamandla kakhulu. Engeza ama-khalori engeziwe ngokusebenzisa ishizi elincane kanye neqanda elengeziwe ku-omelet yakho. Kodwa igumbi lokulondoloza imithi enempilo efana nesipinashi, i-pepper, no-anyanisi, noma mhlawumbe amanye amakhowe namatamatisi.
3 - Hlanganisa i-Apple bese ukhonza nge-Butter Butter
Iningi labantu alitholi izithelo nemifino eyanele, kanti nakuba iningi lazo lingama-kilojoule aphansi, awufuni ukuwayeka. Ngakho-ke ukhulise amakholori wakho we-snack-time ngokuhlanganisa ezinye i-almond, i-peanut noma i-bhotela ebhokisini ngama-apple tincetu. I-flavor is amazing, futhi uzothola eziningi izakhi kanye nama-calories akho.
4 - Engeza ama-Sauce we-Cheese ukuya kuma-Veggies ahlaza
Umama wakho wakutshela ukuba udle izigulane zakho, futhi wayelungile ngokuphelele. Imifino eluhlaza futhi enemibala ifakwe amavithamini, amaminerali kanye ne-fiber. Kodwa, nazo ziphansi ngamakhalori. Thuthukisa amandla akho ngokufaka nge-shizi noma ushizi ushizi emigodini yakho ewuthandayo yama-green.
5 - Engeza Amantongomane aqoshiwe, ama-Oats, izithelo noju kuya ku-yogurt
Nansi enye yemibono yethu eyintandokazi. Qala nge-yogurt epholile ekhrimu yamaGreek bese wengeza isabelo esivulekile sama-walnuts, ama-almonds noma ama-pecans, ama-oats kanye nezithelo zakho ozithandayo ezomisiwe. Phuma phezulu nge-spoonful uju, futhi une-snack enhle kunazo zonke futhi enempilo noma i-dessert. I-yogurt inebhaktheriya enobungane esiza ukugcina umthambo wakho uphilile futhi amantongomane anamafutha anenzuzo futhi engeza ama-khalori owudinga.
6 - Amazambane Aphezulu Phezulu Ngama-Cream Omkhulu
Amazambane asehlangothini oluthile, ngakho-ke awumthombo omuhle wama-kilojoule. Vula ama-khalori ngokufaka ukhilimu omuncu. Amazambane athola i-rap embi ngoba ephezulu kuma-carbohydrate, kodwa umzimba wakho usebenzisa i-carbs yamandla namazambane aqukethe amavithamini, amaminerali kanye ne-fiber . Ukhilimu omuncu wengeza kancane i-calcium kanye namakhalori angaphezulu. Ungafaka futhi ama-khalori nge shizi noma i-gravy.
7 - Thatha i-Bag ye-Trail Umzila we-Snack elula
Ukuxuba umzila kuyinhlanganisela yamantongomane, imbewu, izithelo zokusanhlamvu nezomisiwe. Ungathenga ingxube ye-trail ezitolo zokudla noma uzenze owakho. Eqinisweni, ungakwazi ukwengeza amakholori ambalwa ngokungeza i-chocolate chips. Gcina ingxube yakho ye-trail esikhwameni seplastiki noma esitsheni bese uyithwala, ngakho-ke unento okumele uyibeke kuyo yonke imini.
8 - Ungakwazi Ukwandisa I-Protein Your Intake (ne-Khalori) Nge-Protein Bars
Ama-protein amabhadwe afana nokuxubana komzila kodwa kancane kancane. Ungenza amaprotheni wakho noma uthenge noma yiliphi inani lemishayo kunoma yisiphi isitolo noma esitolo esisebenzayo. Hlola ilebuli ye - Nutrition Facts ukubona ukuthi mangaki amakhalori othola kuwo wonke umsebenzi.
9 - Yidla izingxenye ezinkulu zeMifino Yesitashi njengamazambane kanye nommbila omnandi
Ummbila omnandi namazambane kokubili kokubili imifino enomsoco, kanti futhi kukhona ohlangothini lwesitashi, ngakho-ke futhi kunezikhalo eziphakeme kunama-verggi aluhlaza. Ngakho-ke, ngenkathi ungafuni ukuyeka amahlumela aseBrussels, i-broccoli, ne-kale, ungazizwa ukhululekile ukulayisha amazambane namahlamvu amnandi. Amazambane ama-sweet amnandi futhi.
10 - Phuza Ubisi Ophelele, i-100% yamaphesenti ama-Fruit noma iJuget Vegetable
Uzodinga ukuphuza ezinye iziphuzo usuku lonke. Ama-sodas e-sugary angase abe esilingo, kanti ngenkathi ephakeme kakhulu kilojoule, ayinakho enye into yokudla-ehlakaniphile. Khetha ubisi lonke noma izithelo nezitshalo zemifino ukufaka emthamo wakho wansuku zonke wamavithamini namaminerali.
11 - Khetha i-Soups ekhethiwe ngaphezulu kokususa izobho
Isobho eliphuzile liphakeme kakhulu kilojoule kunezicucu ezisekelwe umhluzi. Isitsha esikhulu sesobho esikhilimu kanye nesinkwa esifudumele singenza isidlo esihle kakhulu se- energy-dense . Gcina izobho zakho eziphethwe kahle ngokukhetha ukhilimu we-broccoli, ukhilimu wama-mushroom noma izinhlobo ezifanayo zesobho.
> Imithombo:
> Abantu R, Nichols, W. "Ingabe Kufanele Sisebenzise Izikhuthazo Zokufisa Izidakamizwa Zabagula Iziguli Abagulayo?" J Fam Pract. 2007 Septemba; 56 (9): 761-762
> Pisano M, > Hilas > O. "Ukuphazanyiswa kweZinc no-Taste ku-Older Adult: Ukubukezwa Kwezincwadi." Xhumana noFarm. 2016 Meyi; 31 (5): 267-70.
> I-University of New Mexico Isikhungo Se-Cancer Comprehensive. "Ukudla Okumpofu / Ukuzwa Okusheshayo Kwangempela (Ukuzonda Ukuqala)."