Jabulela Ukudla Okuthandayo futhi Ugcine Isisindo Esihle
Kungenzeka ukuthi uzwile izigameko kanye nokuzikhandla kwempilo ukukhuluma ngokuthi "umthetho we-80 20" njengokudla kwabo okukhethayo. Ngakho kungani lolu hlelo luvame kakhulu? Ukudla okungu-80 20 kungenye yezindlela ezilula zokusebenzisa ukuhlanza okuhlanzekile nokugcina isisindo esinempilo .
Iyini i-80 20 Diet?
Into engcono kakhulu mayelana nokubusa kuka-80 20 yinto elula. Ukuze ulandele uhlelo, udla ukudla okuhlanzekile okungamaphesenti angu-80 yesikhathi bese uzivumela ukuba ujabulele ama-indulgences ambalwa angu-20 wesikhathi.
Kubantu abaningi, lokhu kusho ukuthi badla kahle phakathi nesonto bese bephumula kancane ngempelasonto.
Umsindo ulula, kulungile? Ikona. Kodwa ukuze uzuze ngokugcwele kuhlelo, udinga ukuqinisekisa ukuthi amaphesenti akho angu-80 ahlanzekile ngempela. Kubantu abaningi, lokhu kusho ukwakha ukudla okuzungeze imithombo ephilile yamaprotheni , izithelo nemifino. Udla okusanhlamvu okugcwele kunokuba usetshenziswe isitashi esimhlophe, ugweme amafutha ashubile, uphuze amanzi amaningi futhi ugweme ushukela owengeziwe .
Uma ukhulula ukudla kwakho phakathi kwamaphesenti angu-20, ukulawula ingxenye nokulinganisela kusebalulekile. Isibonelo, phakathi nezinsuku zokudla ezihlanzekile, ungase ugweme utshwala ngokuphelele. Khona-ke, phakathi nezinsuku zakho ezikhululekile, ungase ujabulele ubhiya nabangani. Phakathi nezinsuku zakho zokudla ezihlanzekile, ungakhetha ama-veggies oqoshiwe noma izithelo ezintsha njenge-snack. Phakathi nezinsuku ezikhululekile, ungase usebenze ngokusebenza kahle kwama-guacamole nama-chips.
Izinzuzo zokusebenzisa uMthetho wama-80 20
Abantu abasebenzisa umthetho wokudla we-80/20 bajabulela izinzuzo eziningi.
- Ukulinganisela kulula. Lokhu akusikho idili elibi noma uhlelo lokulwa nendlala. Zonke izinsuku zakho - kungakhathaliseki ukuthi u-80% noma i-20% yizinsuku zokudla ezilinganiselayo. Into kuphela eguqukayo yinkinga yokukhetha kwakho.
- Akukho ukubalwa kwekhalori. Asikho isidingo sokusebenzisa izinhlelo zokusebenza zokudla noma idayari zokudla .
- Akukho nokudla okukhawulelwe. Ungakujabulela ukudla okuthandayo, hhayi nje sonke isikhathi.
- Awusoze uzizwe unqatshiwe. Uma unomcimbi noma ubusuku obukhethekile, ungase ujabulele ukutholwa kwezidakamizwa njengokudla okukhethekile okudlela noma ikhekhe lokuzalwa ne-ayisikhilimu.
- Ikhuthaza imikhuba yokuphila enempilo. Iningi lesikhathi udla uhlanzekile. Ngakho ufunda ukwamukela izindlela zokupheka ezinempilo nezindlela zokuthenga ezempilo zokudla
Izitshalo zokudla ezingu-80 20
Yiqiniso, uhlelo lwe-80 20 ngeke lusebenze wonke umuntu. Isibonelo, uma uzama ukunciphisa phansi, kungadingeka wenze izinguquko ezincane ukuze ulahlekelwe isisindo . Nasi iminyango embalwa okumele uyigweme uma ukhetha ukwamukela uhlelo lokudla lokugcina isisindo esinempilo.
- Ungadluli ngokwezinsuku zakho ezikhululekile. Khumbula ukuthi ngisho nezinsuku zakho ezingamaphesenti angu-20 kufanele zijabulele ngokulinganisela. Uma uyinqobe ezinsukwini zakho "ngaphandle" ungathola isisindo. Ngakho, isibonelo, ungakwazi ukujabulela ucezu lwekhekhe, kodwa hhayi ikhekhe lonke.
- Gwema ukulamba ngokwakho ezinsukwini zakho zokudla ezihlanzekile. Uma "u-white-knuckle" indlela yakho ngeviki, cishe uzoba ngokweqile ngempelasonto. Ngaphezu kwalokho, lolu hlelo ngeke lube nesimemezelo. Ukukhathala kokudla kuzokubangela ukuba uyeke, noma ukubi kakhulu, ukubheja.
- Ihlaziya izinsuku ezikhululekile. Uma ngabe inguqulo yakho ye-80 20 yokubusa iwukuba udle uhlanzekile phakathi nesonto futhi uphumule ukukhetha kwakho ngempelasonto, kubalulekile ukukhumbula ukuthi ngempelasonto ayikwazi ukunyuka kusukela ngoLwesihlanu kuze kube ngeSonto. Lokhu kungaphezulu kwepulani elingama-60 40. Khetha usuku phakathi nempelasonto esikhundleni sakho, noma ukudla okumbalwa uma ufuna ukuzijabulisa.
- Ukungazinaki ukulawula ingxenye. Ukudla ukudla okuhlanzekile kusho ukuthi udla ukudla okulawulwa yingxenye. Khumbula, uma udla ukudla, ngisho nokudla okunempilo, cishe uzothola isisindo.
Izwi elivela
Uma ufuna indlela yokugcina imikhuba enempilo yokudla ekhaya lakho kanye nomndeni wakho, cabanga ngomthetho wama-80 20. Kwabaningi abadla okunempilo, kungukudla kokuzikhethela ngoba kuvumela ukulinganisela nokuzijabulisa. Kodwa-ke, uma ufuna ukunciphisa isisindo, kungadingeka ulungise ukulawula kuka-80 20 kuya kokudla kwe-91/10 ukuze ubone imiphumela yangempela. Futhi ukudla okungama-80 kunganikeza amakholori amaningi kakhulu ukuze afinyelele ekulahlekeni okudingekayo ukuze ubone imiphumela yangempela.