Sebenzisa logi lokudla okulandiwe futhi udayari wokuzivocavoca ukuze ulahlekelwe isisindo
U-Dieters obaluleke kakhulu ngokulahlekelwa isisindo ngokuvamile ugcina idayari yokudla. Ingabe usukulungele ukudla okunempilo futhi okuncane? Bese usebenzisa leli shicilelo elilula lokuphrinta kwesisindo sokubhala ukurekhoda ukudla kwakho, ubale amakholori bese ulandelela olunye ulwazi olubalulekile ukuze unciphise isisindo ngempumelelo.
Izinzuzo Zombhalo Wokulahlekelwa Isisindo Esithintekayo
Kunezindlela ezimbalwa ezihlukene zokugcina ithrekhi yokudla oyidlayo usuku ngalunye.
Ezinye ze-dieters ezihlakaniphile zisebenzisa izinhlelo zokusebenza ze-smartphone noma amawebhusayithi ukulandelela ama-calorie azo nokuzivocavoca nsuku zonke. Lezi zindlela tech-savvy zisebenza kahle kwabanye. Kodwa iphephabhuku lokudla elinyathelisiwe linikeza izinzuzo eziyingqayizivele.
Uma usebenzisa uhlelo lokusebenza lwe-smartphone noma iwebhusayithi ukuze ungene amakholori wakho, awuboni logi lakho lokudla ngaphandle uma ukhetha. I-smartphone yakho ingase ivaliwe futhi ixoshwe esikhwameni sakho noma esikhwameni sakho. Futhi akunakwenzeka ukuthi isikrini sakho sekhompyutha sizogcina iwebhusayithi yedayari yokudla ekubonisweni.
Kodwa ukudla okushicilelwa kokudla kungathunyelwa ekhishini lakho lapho kulula ukubona khona. Ngaleyo ndlela kunzima ukukhohlwa ukubhalisa ukudla kwakho ngesikhathi sokudla noma uma uthatha isiphuzo. Uma ubona ukudlala kwekhalori yakho yansuku zonke, idayari yokudla ingase ibuye ikuqede ukwenza ukhetho oluphansi. Futhi ekugcineni, iphephandaba lakho lokudla ukudlala lingakhumbuza ngokukhetha okuhle kokudla okwenzile usuku lonke, ngesonto noma ngenyanga.
Indlela Yokusebenzisa I-Journal Yokulahlekelwa Isisindo Esithintekayo
Isinyathelo sokuqala: Chofoza lapha ukubuka nokuphrinta idayari yakho yokudla yansuku zonke.
Isinyathelo Sokubili : Qopha izakhi ezibalulekile ekudleni kwakho konke okudlayo. Ngeke ukwazi njalo ukugcwalisa ikholomu ngayinye, kodwa zama ukuqoqa ulwazi oluningi ngangokunokwenzeka ukuze uthole ukudla odlayo. Ama-calories abaluleke kakhulu uma kuziwa ekutheni isisindo silahlekelwe, kodwa ukuthola okwanele kulezi zondlo ezibalulekile kuzokwenza kube lula ngawe ukuba unciphise.
- Amaphrotheni . Ukudla okunjengamaphiko amancane, ubhontshisi kanye nemikhiqizo yobisi kunika amaprotheni. Amaprotheni akusiza ukuba wakhe imisipha futhi ikusize uzizwe ugcwele emva kokudla.
- I-carbohydrate . I-Carbs inikeza amandla ukuze uhlale usebenza usuku lonke. I-carbs emihle inganikeza futhi amavithamini abalulekile, amaminerali noma i-fiber ekwakheni umzimba oqinile nonempilo.
- Amafutha amafutha aphilile, afana nalawo angamantongomane, amahlanzi noma ama-plant based based omele umsebenzi weselula ophilile emzimbeni wakho
- I-Fiber Uma udla ukudla okuphezulu e-fiber, uhlale unelisekile futhi uzizwa ugcwele isikhathi eside
Isinyathelo sesithathu: Engeza imininingwane ebalulekile yokuphila. Qopha imisebenzi yakho yokuzivocavoca nsuku zonke, izinyathelo zakho zansuku zonke, nedatha yakho yokulala. Ucwaningo lubonisa ukuthi abantu abaphumula kahle ebusuku futhi bahlale besebenza emini kungenzeka ukuthi banciphise isisindo futhi bagcine amaphilisi. Kumele futhi uqophe ukufezwa kwansuku zonke - ngisho noma kuncane. Ukuzinikela ngokwedlulele kuzo zonke izinqumo ezihlakaniphile ozenzayo phakathi nosuku kuzokusiza ugcine ushukunyiswe kulo lonke uhambo lwakho lokulahlekelwa isisindo .
Isinyathelo Sesine: Hlaziya ukulahlekelwa kwekhalori yakho yamasonto onke . Uma udla inombolo efanele yamakhalori ngosuku ngalunye, kufanele uqede isonto ngephutha lekhalori . Sebenzisa leli fomu lokuphrinta ukuze ulandele intuthuko yakho kusukela ngesonto kuya kwesonto.
Uma ungalahlekelwa isisindo esanele ngesonto ngalinye, shintsha amandla akho okulinganisela ukwenza isisindo senzeke ngokushesha.
Amathiphu okusebenzisa i-Los Weight Journal yakho yokuPrinta
Ukugcina idayari yokudla ehleliwe kuzosiza ukwenza inqubo yakho yokulahlekelwa isisindo iphumelele kakhulu. Kodwa ilogi lakho lokudla ngeke lihlale liphelele. Gcina lezi zeluleko engqondweni.
- Faka idatha yokudla ngesikhathi sokudla. Ukuze uthole ulwazi olunembile kunazo zonke, zama ukufaka ulwazi lwezakhi ngokushesha lapho udla. Kunzima ukukhumbula ubukhulu besigaba kanye nedatha yokudla kamuva ngosuku.
- Faka kuphela lokho okudlayo. Akudingeki udle ukudla okunye noma ukudla okufakwe ohlwini kumagazini wezokudla. Isibonelo, uma ungadli i-dessert, ke ungagcwalisi lelo gqa. Ukudla kaningi akusizi ukuthi ulahlekelwe isisindo .
- Hlela ukudla kusengaphambili. Uma uhlela ukudla ngaphambi kwesikhathi , uzobe ulungele ngolwazi lwekhalori. Ungakwazi ngisho nokufaka ulwazi kusengaphambili . I-Smart dieters ilungiselela ukudla okungenani kweviki ngehora noma amabili ukwenza ukudla okulula kakhulu.
- Iba nesineke. Khumbula ukuthi ukudla kokudla akuyona isayensi eqondile. Ngezinye izikhathi kuthatha isikhathi eside kunokulindelwe ukulahlekelwa isisindo ofuna ukulahlekelwa. Zinike isikhathi bese unamathela kuhlelo.
Ukuze uthole imiphumela emihle, sebenzisa imagazini yakho yokudla njalo. Gcina ilogi lokudla kwansuku zonke kanye nomagazini weviki lokulahlekelwa kwesonto ngalinye ukuze uhlole endleleni. Bese wenza ushintsho nokulungiswa kokudla kwakho kwekhalori noma ukusetshenziswa kwekhalori yakho yansuku zonke ukuze ufinyelele isisindo sakho somgomo.