Ugcwalise ikhishi lakho ngokudla okunempilo futhi uhlele ukudla ngokucophelela ukuze ulahlekelwe isisindo. Kodwa ukudla kwakho okwamanje akusebenzi. Umsindo ujwayele? Ngeshwa, kungase kube ngaphezu kwe-pantry yakho edinga ukubuyiselwa. Kungase kudingeke ufunde ukuthi ungaphula kanjani imikhuba emibi yokudla ukuze uthole imiphumela yangempela.
Awuqinisekile ukuthi uzoqala kuphi? Isinyathelo sokuqala ukukhomba ukuziphatha okwenza umonakalo omkhulu. Skena lolu hlu lwemikhuba yokudla yansuku zonke engeza ama-calories angenalutho, amafutha angafuneki, noma ushukela owengeziwe ekudleni kwakho. Bona ukuthi imiphi imikhuba engalungile ibonakala ijwayele. Kungenzeka ukuthi awukwazi ngisho nokuthi lezi ziphathamandla zinomthelela emgqeni wakho.
Uma ungakwazi ukukhomba nokukhomba imigomo ebalulekile, kuba lula ukuthola isixazululo futhi ubone imiphumela yangempela esikalini. Uma usuqaphela isinyathelo sokuqeda, uzofuna ukushintshanisa ukuziphatha okungcono. Ezimweni eziningi, indlela ehlakaniphile kakhulu yokushintsha umkhuba omubi wokudla ukuwufaka umkhuba onempilo olula futhi uzizwa uhle. Ngaleyo ndlela, uzofuna ukukhetha umkhuba omusha njalo.
Sebenzisa iziphakamiso ezibhalwe ngaphansi komkhuba ngamunye omubi njengengqalasizinda yokushintsha. Kodwa shintsha izixazululo ukuze uvumelane nendlela yakho yokuphila. Ungakwazi futhi ukuthola ubuciko futhi uthuthukise isisombululo somuntu siqu esikuzwakala kakhulu.
1 - Ubiza Imikhuba Yakho "Embi"
Umkhuba wokuqala ongase ufune ukubhekana nawo yiluphi ulimi ozisebenzisayo ukuchaza izindlela zakho zokudla. Ukuqeda igama elithi "kubi" kungaba isinyathelo esincane endleleni efanele.
U-Elisabetta Politi, i-MPH, i-RD, i-LDN, i-CDE, ngumqondisi wezokudla ku-Duke Diet kanye neSikhungo Sokuzivocavoca, uhlelo lwezwe lokulahlekelwa kwesisindo oluhlanganiswa neDuke University Medical Center. Uthi ukufaka isahlulelo ekuziphatheni kungavimbela ukulahleka kwesisindo.
"Shame ayizuzisi," esho, enezela ukuthi ochwepheshe bokudla baqeqeshwe ukubhekana nokuziphatha kokuziphatha ngaphandle kokwahlulela.
"Ayikho indlela efanele yokudla, futhi angiyena umkhuba wemikhuba emibi. Ngamane ngisize amaklayenti ukuba adle ngendlela enempilo futhi azizwe enhle. Ngaleyo ndlela amakhasimende ami angase asekele uhlelo lwabo."
Uyaqhubeka ethi noma ngabe usebenza nemikhuba emihle noma eguqula impilo engafanele, indlela yokuhamba kancane neyomnene iycono kakhulu. Target umkhuba owodwa ngesikhathi futhi ubeke umgomo wokuthola ukuziphatha okulula ukubuyisela ukuthuthukisa ukudla okunempilo nokuphila kahle.
2 - Ugcina ikhi elimnandi
Uma usubeke eceleni isahlulelo, sekuyisikhathi sokuqinisa isimiso sakho sokudla okunempilo ngokudala indawo yokuphumelela. Indawo engcono kakhulu yokuqala ekhishini.
Ingabe ugcine ukudla okuphezulu kwekhalori ku counter counterkhishi lakho? Ingabe isitolo sakho singenalutho lokudla okungenamkhawulo wekhalori kuma makhandini asezingeni eliphezulu? Ingabe izinsalela, iziphuzo eziyishukela noma amafutha amnandi athatha amashalofu emaphakathi esiqandisini? Le mikhuba yokugcina ukudla ingakhuthaza ukudla okungahambi kahle, okungenangqondo, ngokusho kwezifundo ezenziwe eCyellell University .
Ukushintshwa kwemikhuba enempilo: Gcina ukudla okungenalutho kwekhalori ezindaweni lapho ungeke uzibone khona njalo. Beka ama-chips kanye nokudla okubandayo kumakhabethe akho aphansi kunazo zonke noma phezulu phezulu, ngakho-ke kufanele usebenze kancane ukuze uwathole. Sula izicucu zakho zasekhishini uphinde ufake indawo yembiza ye-cookie ngesitsha sesithelo . Futhi yenza isifriji esiqediwe siphelele ukuze uma uvula umnyango wokubuka, ukudla okunomsoco kunazo zonke kungaphambili nangaphakathi.
3 - Ulahla Ukudla Okuphambili Kokudla
Uma uthanda ukupheka, uyisinyathelo esisodwa ngaphambi kwepakethe uma kuziwa ekudleni okunempilo noma ekulahlekeni kwesisindo. Uma uhlela futhi upheka ukudla okunomsoco ekhaya, kuba lula ukugxila ezingxenyeni ezithintekayo nokulawula ingxenye.
Kodwa wake wazibuza ukuthi zingaki ama-kilojoule owenezela ekudleni kwakho kwansuku zonke uma uphonsa i-spoon emgodini we-peanut butter, uthatha i-dollop eyengeziwe noma inhlama ye-cookie, noma unambitha iresiphi yakho ye-pesto eyenziwe futhi ... futhi futhi ... futhi futhi? Ingafaka kuze kube ngamakhulu ama-khalori ngosuku abangabalwa ngayo ku- smart calorie-counting yakho . Ngenxa yalokho, ungase uphazamiseke futhi ungase ulahlekelwe nokudla okunempilo noma uhlelo lokulahlekelwa isisindo.
Ukushintsha umkhuba wokuphila: Gcina imbiza yamanzi ku-counter yakho lapho upheka. Emva kokusebenzisa i-spatula, i-spoon, noma isitsha sokupheka ubeke emanzini esikhundleni somlomo wakho. Uzogcina impahla ihlanzekile kanye nama-calories asezinkalweni zakho. Ngokufanayo, gcina isitshalo esiphelele sezulu esilungele ukufaka izitsha, izimbiza, kanye namaphoyinti akulinga. Ungaphinda uncelise i-mint noma ufune i-gum engenashukela ukuze unciphise ukudambisa okungaphezu kokudla ngesikhathi sokudla.
4 - Udla Ngeziphazamiso
Indlela engcono kakhulu yokudla okungaphezu kwalokho okudingayo (futhi wengeze amakhilogremu angafuneki emgqeni wakho) ukwenza ukuphazamiseka ukudla. Uma ngokuvamile udla phambi kwethelevishini noma i-laptop, mhlawumbe ungumdli ophazamisekile. Ngisho nokudla ngezincwadi noma omagazini kungathatha ukugxila ekudleni kwakho.
Ukushintshwa komkhuba wokuphila: Uma ukwandisa ukudla okudliwayo, ungase udla kancane, ujabulele ukudla kwakho, futhi uqaphele izimpawu zokulamba nokugcwala ukuze udle isilinganiso esifanele sokudla. Ukuze wenze kanjalo, yakha isipiliyoni esanelisayo ngesikhathi sokudla.
Beka itafula lakho, ubeke ukudla kwakho (esikhundleni sokudla ngaphandle kwebhokisi noma isitsha seplastiki), bese uvala ithelevishini uma udla. Beka omagazini namaphephandaba eceleni bese ugxila ekuhlangenwe nakho okuzwakalayo kokudla. Lo mkhuba, obizwa ngokuthi "ukudla okucabangayo," uyisihluthulelo sokugcina isisindo esinempilo, ngokusho kochwepheshe abaningi.
5 - Wena Ukudla Sneak
Ngokusho kwePoliti, ukugwedla ukudla kungumkhuba ongempilo wokuthi amakhasimende akhe amaningi angathanda ukushintsha. Uchaza ukuthi izikhathi eziningi senza imikhuba emihle yokudla lapho abanye beseduze. Isibonelo, ungadla kahle ngesikhathi oshade naye esiseduze. Kodwa uma umyeni wakho noma umkakho elala, uzithola uzama ukudla okuvame ukugwema. Eqinisweni, isifundo esisodwa sathola ukuxhumana phakathi kokudla yedwa kanye nengozi yakho ye-syndrome ye-metabolic.
Ukushintshwa komkhuba wokuphila: Ungase ufune ukuphenya ukuthi kungani uzizwa isidingo sokushiya imikhuba enempilo uma uwedwa. I-Politi ithi amanye amaklayenti akhe azizwa "ekhululekile ukwenza okufunayo" lapho kungekho muntu obukayo. Uma lokho kuzwakala kujwayelene, uhlelo lwakho lokudla lungase lube lukhuni kakhulu, futhi kungadingeka wenze izinguquko ezithile.
Ungabuye uqiniseke ukuthi ukudla okunempilo kuyatholakala ukuze udlale uma ulambile ngempela. Hlela phambili futhi uqiniseke ukuthi ukudla okulula okunempilo kufana nezithelo ezintsha, ama-veggies wangaphambi kokusika, ama-crackers okugcwele okusanhlamvu, noma amantongomane asekulungele ukuhamba uma uzizwa unesifiso sokudla.
6 - Uwela Kwezempilo Halo Foods
Izimangalo zokukhangisa phambi kwamaphakheji wokudla zingenza ukudla kubonakale kunempilo kunabo. Isibonelo, ibhokisi lama-cookies lingase likhangise ukuthi lenziwe kuwo wonke umuntu-engokwemvelo, okungewona i-GMO, izithako eziphilayo-kodwa namanje ikhukhi. Futhi lawo makhukhi angase aphezulu kakhulu kumafutha angenalutho, ushukela owenezelwe, namakhalori angenalutho.
Olunye ucwaningo luye lwabonisa ukuthi sivame ukudla ngokweqile ukudla esikubona okunempilo.
Ukuguqulwa komkhuba wokuphila: Hlukana nezimangalo eziphambili zokudla okuhlanganisiwe. Esikhundleni salokho, vula iphakheji futhi uphinde uskena ilebuli ye-Nutrition Facts ukuze uthole idatha elawulwa uhulumeni wesifundazwe. Ungabuye uhlole uhlu lwezithako ukuze uqinisekise ukuthi ukudla kuqukethe izithako ezinomsoco, ushukela omncane ongeziwe, futhi akukho fat othuthayo.
I-7 - Uyadla Isikhathi Sokugcwele
Isiko lethu "elihlanzekile" lisifundisa ukuthi kunesizotha ukuqedela konke ukudla emafetheni ethu-noma ngabe sesivele sigcwele. Kodwa lo mkhuba wokuziphatha okuhle umkhuba omubi wokudla ongasenza sidle ngokweqile. Futhi ukwenza izinto zibe zimbi nakakhulu, uma udla okusheshayo noma ukudla okuphazamisekile, ungase uthole ukuthi udla ngaphesheya kwephuzu lokugcwala.
Ukushintsha umkhuba wokuphila : Indlela engcono kakhulu yokugwema ukudla ngokweqile ukunciphisa umkhuba wakho wokudla ukuze ukwazi ukuzwa imizwa yomzimba njengoba ugcwele. Abaningi abakudla ukucabanga bafaka imfoloko yabo phansi phakathi kokulunywa kokudla. Kubuye kusize ukusika ukudla kwakho zibe izingcezu ezincane nokuphuza amanzi phakathi kokubili kokubili kuya kwezintathu.
Ngayinye yale mikhuba ikunika isikhathi esengeziwe sokubona ukuzwa kwesisu esigcwele ukuze uyeke ukudla uma usenele.
8 - Ukudla okungenakuqhathaniswa Yabelana ngama-calories
Uma ungumama opheka izingane zakhe, kungenzeka ukuthi udla ngokudla kwezingane zakho ngezikhathi ezithile. Njengomzali omatasa, lokhu kungase kubonakale kuyindlela elula kunazo zonke yokuzidla. Kodwa uma wenza lokhu kube umkhuba ojwayelekile ungaba umkhuba ongempilo. Ukugcina isisindo esinempilo kungaba nzima uma ungacabangi inani noma izinga lokudla oyidlayo.
Ukushintsha umkhuba wokuphila: Kuhlale kungcono ukudla kusuka epulini lakho siqu. Uma upheka izingane zakho, zenzele okuncane ngokwengeziwe, bese " uthanda " ukudala isigaba somuntu omdala onempilo.
Isibonelo, uma wenza i-macaroni kanye noshizi kumntanakho, faka ukudla kwengane yakho kuqala, bese udala ipulethi ehlukile. Engeza inqwaba ye-broccoli, isipinashi, i-peas, noma enye imifino eluhlaza ukufaka isikhumba esincane sibe ingxenye egculisayo yabantu abanomsoco ngaphandle kokungeza amafutha noma amakholori amaningi.
9 - Udla ngokuqondile ebhokisini
Ubambe izikhathi ezingaki ebhokisini lokusanhlamvu bese uyidla elomile kusuka ebhokisini? Uma udla ama-crackers noma ama-chips, uyaskena isayizi yokukhonza bese ubeka ukukhonza okulodwa esitsheni noma epulatifini? Noma uphonsa isandla sakho esikhwameni bese uqala nibbling?
Ukudla ngokuqondile ebhokisini noma esikhwameni sikhululekile futhi ngokuqinisekile kunganciphisa isibalo sakho sokudla esingcolile, kodwa lo mkhuba omubi awuwenzi lutho oluhle emgqeni wakho. Eqinisweni, ingafaka amakholori amaningi ngokweqile kwisamba sakho sezinsuku zonke.
Ukuguqulwa komkhuba wokuphila: Gcina isikebhe esisodwa sekhabe ngaphakathi kwamabhokisi akho okusanhlamvu ukuze wazi ukuthi kungakanani ukudla okudlayo uma ufuna ukudla ukukhonza okulodwa. Bese uyifake esitsheni ngaphambi kokudla-ngisho noma uhlela ukuyidla.
Uma uthola izikhwama noma iziphuzo zokudla, faka amaphuphu angaba ngu-15 kuya kwangu-20 eplanetheni encane bese ubeka ibhokisi noma isikhwama ngaphambi kokuba uhlale phansi ukuze ujabulele ukudlala kwakho.
I-10 - Uyala Ngokujwayelekile
Uma uhlala edolobheni lapho ukulethwa kokudla kulula, khona-ke ungasebenzisa insizakalo ngobusuku obumatasa uma ungenaso isikhathi sokupheka. Kodwa uma uyala kaningi, kungaba umkhuba omubi.
Kulula ukuyala ukudla okuningi nokudla ngokweqile njengomphumela. Ngaphezu kwalokho, ukudla okuningi okutholakala ukulethwa (cabanga pizza, subs, ukudla okusheshayo) kunamandla amaningi futhi kugcwele amanoni nama-khalori.
Ukuguqulwa komkhuba wokuphila: Isikhwama sakho nesigqoko sakho sizokubonga uma ungakwazi ukuhlela phambili futhi ube nokudla okunomsoco okulungele ukuhamba uma umatasa kakhulu ukupheka. Kungakhathaliseki ukuthi udla kusengaphambili noma uthenge ukudla okulawulwa kwesabelo esitolo esitolo bese ubafaka efrijini lakho. Akuwona wonke ukudla okufriziwe okuphephile, kodwa okungenani ungakwazi ukuskena ibulabula le-Nutrition ngaphambi kokuthi uthenge ukwenza isinqumo esihlakaniphile kunazo zonke.
Uma u-oda, faka isikhangisi njenge-entree yakho eyinhloko noma uhlukanise ukudla kwakho kokubili ngaphambi kokudla. Jabulela isigamu sesibili semini ngosuku olulandelayo.
11 - Uphuza ama-calories akho
I-latte ekhangayo noma i-frothy cappuccino ingaba indlela enhle yokuqala usuku lwakho. Ngeshwa, umkhuba wekhofi ungase ukhulise ushukela wakho kanye nokudla okunamafutha okungaphezu kokuqaphela kwakho.
Iziphuzo eziningi e-Starbucks nezinye izitolo zekhofi zihlinzeka ngama-calorie, amafutha, noshukela. Uma ufaka i-soda enkulu kakhulu ngesidlo sasemini kanye nengilazi yewayini noma amabili ngesikhathi sakusihlwa, ungase udla ama-khalori angaphezu kweziphuzo kunokwenza ukudla okunempilo nokunomsoco.
Ukushintshwa komkhuba wokuphila: Hlola amaqiniso okudla okunomsoco wekhofi ngaphambi kokuyalela. Kunokuningi kokhetho lwekhofi eliphansi ; kufanele wazi ukuthi yini okufanele uyenze nokuthi yini okufanele uyigweme.
Ngokwesibonelo, i-skim cappuccino encane, isibonelo, inikeza amandla amaprotheni futhi ngokuvamile inikeza ngaphansi kwama-calories angu-100. Bese uzama ukushintshanisa i-soda yakho ngamanzi ngesikhathi sekuseni. Uma okwamanje uphuza i-soda enkulu nsuku zonke, ungakwazi ukusika amakholori okwanele ukuze ulahlekelwe ipondo noma ngaphezulu nje ngokwenza lokhu kushintshaniswa okuhlakaniphile.
Futhi uma uthola ingilazi yansuku zonke ye-vino, gcina ingxenye yokulawula engqondweni. Ingilazi eyodwa yewayini ingama-ounces amahlanu kuphela.
Kude Kanjani Ukuqeda Indlela Yokudla Okubi?
Abacwaningi bebelokhu befunda ukuguqulwa kokuziphatha iminyaka. Ngokwesinye isifundo, isikhathi esilinganiselwe esithathayo ukushintsha umkhuba cishe izinsuku ezingama-66, nakuba kuye ngokuthi umuntu angathatha kuphi kusukela ezinsukwini ezingu-18 kuya ku-254.
I-Politi ithi isikhathi sokuguquka komkhuba kuyisihloko esiyinkimbinkimbi nesinengxabano. "Sasivame ukukholelwa ukuthi kungenzeka ukuthi sishintshe umkhuba ezinsukwini ezingu-21 kuya kwezingu-28, kodwa ucwaningo olusha lwama-brain neuroplasticity lubonisa ukuthi cishe kuthatha isikhathi eside." Ngenxa yalesi sizathu, uthi kubalulekile ukuba nesineke nokuqinisa izinsiza zakho.
Ngokusho kwePoliti, izici eziyinhloko ezikusiza ukuthi uphule umkhuba omubi zihlanganisa:
- Ukusekela . Ipoliti iphakamisa ukukhuluma nabantu abaseduze nawe ukucela usizo. Mhlawumbe oshade naye uzimisele ukuthatha indawo yokuphatha i-cookie yakhe ebusuku ngobusuku bokuhlwa bezithelo ukusekela imizamo yakho. Noma mhlawumbe ulungele ukugcina i-ayisikhilimu ngaphandle kwendlu futhi ujabulele ukuvakashelwa kwanyanga zonke ku-ice cream esitolo.
- Ukuziphendulela. Uma ubeka umgomo wokushintsha umkhuba "omubi", yenza umkhuba ulinganiswe futhi uboshwe isikhathi. Hlola ngomuntu ophendulayo futhi uhlole intuthuko yakho. Yenza izinguquko njengoba kudingeka futhi ungakhohlwa ukugubha zonke izinyathelo zakho ezincane ekuthuthukiseni.
- Ukugqugquzela . Ukuzama ukuhlala ushukumisekile kuyinselele njalo. "Kunzima ukunamathela emikhubeni yakho enempilo ngesikhathi sokucindezeleka," kusho uPoliti, "kungaba lula ukulahlekelwa ukugxila." Kodwa kunezinto ezimbalwa ongazenza ukuze ulondoloze. Okokuqala, uthi, khumbula ukuthi ungakwazi njalo ukubuyela emuva kumkhondo ngisho noma ulahlekelwa ukugxila okwesikhashana. Futhi okwesibili, uthi uhlale uzibuza ukuthi "ngizophi lapho ngineminyaka emihlanu ngaphandle kwalokhu kuguquka komkhuba?" Impendulo ingase ikukhuthaze ukuthi uvumelane nemikhuba yakho enempilo enomdlandla ovuselelwe.
Izwi elivela
Sonke sineziphathamandla esingathanda ukuzishintsha. Kodwa lokho akusho ukuthi imikhuba yakho imbi noma ukuthi uyimbi ngoba uyayisebenzisa. Ngamunye wethu umsebenzi oqhubekayo.
Njengoba uhlola imikhuba yakho yempilo yansuku zonke, yiba nomusa kuwe. Futhi khumbula ukuthi ukuthatha izinyathelo ezincane eziqhubekayo zokuthola imikhuba enempilo kuyindlela engcono kakhulu yokuphila okuthula nokunamandla kokuphila kahle.