Ukudabuka nokuhamba phambili
Ukudabuka ukulahlekelwa kwama-carbohydrate ekudleni kwakho kungaba isinyathelo esibalulekile. Kubantu abaningi, uhambo lwabo oluphansi lwe-carb luhlanganisa ukuyeka okuningi, kuqala, futhi kubuyele emuva. Ungakwazi kanjani ukuphuma ngaphandle kokujoyina ama- carbs kahle? Ukwamukela ukulahlekelwa nokubhekana nenqubo yokulila kungasiza.
Ukudabukisa Ukulahlekelwa
Indaba ejwayelekile ingase iqaphele ukuthi ukudla okuphezulu kwe-carb kufanele kuhambe.
Lokhu kungabangela usizi lwangempela, ukucindezeleka nokucasula kulolu shintsho empilweni yakho. Kufanele uphonse okuningi kokudla endaweni yakho bese ufunda amasu amasha wokupheka. Izimo zomphakathi ezikhohlisayo ziyaqhubeka zikhuphuka. Umndeni wakho nabangane bebengakwazi ukuthi yini okufanele bakhonze emibuthanweni. Kungaba, ngokuphenduka, ukucasula, ukucasula, ukuhlazeka nokudabukisayo.
Lokhu kusabela kungabompilo futhi kuyasiza. Ngokuhamba kwesikhathi, uzokwazi ukuhambisa le mizwa ekuphileni okuphansi kwe-carb ngaphandle kwemizwa yokuncishiswa.
Uma uzizwa ngaleminye imizwa, ijwayelekile. Uma uzithola uvula futhi uvala i-low-carb bandwagon, mhlawumbe awusoze wabhekana nokulahlekelwa. Nazi ezinye izinyathelo zokukusiza ukuthi uhambisane nale nqubo.
Vuka emaqandeni
Uma umzimba wakho ungacubunguli kahle ama-carbohydrate, udinga ukuthola ushintsho oluhlala njalo endleleni odla ngayo kunokudla okwesikhashana. Uma uzwela ama-carbohydrate (amashukela nama-starches), unamandla okuvimbela i-insulin, une-syndrome ye-metabolic, i-pre-diabetes, noma isifo sikashukela, unengozi enkulu yokuphila impilo encane futhi ejabulisayo uma ungenzi lutho ngalokhu.
Uma uthatha izinyathelo ekuqaleni kokuqhubeka, ungagwema umonakalo omkhulu emzimbeni wakho. Ngesikhathi sesifo sikashukela sitholwa, ama-pancreas ahluleka ngempela, futhi ingozi yokulimala emzimbeni wonke ikhuphuka ngokuphawulekayo. Noma kunjalo, umonakalo uqala isikhathi eside ngaphambi kokuba ufinyelele lelo phuzu. Ngakho-ke ungalindi.
Ukulahleka kungokoqobo
Ukushintsha indlela odla ngayo kuhilela ukulahlekelwa kwangempela.
Mhlawumbe ulahlekelwa ukudla okuthandayo-ukudla okunethezeka, ukudla okugubha, nokudla okumnandi okulula. Kukhona nezinguquko zomphakathi, njengoba izimo eziningi zenhlalo zihambisana nokudla. Abanye abantu bangaba ngisho nokuzonda kancane. Ubani ongeke ahlushwa ngalokhu? Kuyinto evamile ngokuphelele. Abanye bakholelwa ukuthi uma uzivumela lezi zemizwa, uzozifinyelela ngokushesha, futhi ngeke kube lula ukuchitha indlela yakho yokudla enempilo.
Ukusabela Okuhlukahlukene
Nakuba "inselelo yesigaba sokudabuka" (ukuthi leyo nqubo iqhubekela phambili ngokuhlelekile) ingavunyelwe, ukusabela okuvame kakhulu kuvame ukuqala ukwethuka / ukuphika nokuthuthuka (ngethemba) ukuya (ekuthomeni kokuqala) ukwamukelwa. Izibonelo:
- Ukulahla: "Ama-carbohydrate akuwona amabi; yi-calories ebala ngempela."
- Ukuxoxisana: "Uma ngihlala phansi-carb usuku lonke, ngingadla engikufunayo kusihlwa." "I-carbs ezithelo / amantongomane / ushizi / utamatisi aziqali ngempela."
- Intukuthelo: "Angikuniki ukulawula empilweni yami kule nkinga Ngizodla lokho engikutholile kahle sicela." "Akunakho ukudla okulula-kokudla-ukudla okuye kwaba yingozi."
- Usizi: "Luhlobo luni lokuphila impilo ngaphandle kwama-donuts?"
- Ukuthukuthela: "O, hamba udle ikhekhe lakho bese ungishiya ngedwa."
Zonke lezi ziyisenzo esivamile ngokulahlekelwa. Ngaphandle kokuba unamathele kubo isikhathi eside, ungakhathazeki, bayodlula.
Zijabulise Wena
Zinike isikweletu esikhulu ngokwenza okuthile kanzima. Ufanelwe ukuphathwa kahle. Cabanga ngezinto othanda ukuzenza nokwenza uhlu. Zizuze ngokwakho ukubhekana nalesi sikhathi esinzima.
Thola Ukusekelwa
Njengoba singathandi ukuyivuma, cishe akunakwenzeka ukwenza ushintsho olukhulu empilweni yakho ngaphandle kokusekelwa. Uma uphumelela ngokudla okudla okudlela nabangani be-carb, zinike i-pat ngemuva. Okungcono nakakhulu, tshela umuntu oqonda ukuthi uhlangabezana nani ukuze bagubhe nawe.
Bheka i-Silver Lining
Kuyinto engathandeki ukuyeka ezinye zokudla okuthandayo. Kodwa zikhona izinto ezinhle mayelana nokuphila kwakho okuncane okuphansi, futhi ngaso sonke isikhathi kungumqondo omuhle ukubuka ohlangothini okhanyayo noma kunini uma unakho.
- Unenkinga yokwelashwa: Izinguquko zokuphila zingenza umehluko omkhulu emzimbeni onenkinga yokucubungula ama-carbohydrate, ikakhulukazi uma uwuthatha ekuqaleni kwenkambiso.
- Ukudla okuphansi kwe-carb kunempilo: Ukunikeza ukudla okuphezulu-carb kungenxa enkulu, ukuyeka ukudla okucutshungulwa nokudla okuyishukela. Okungcono, wonke umuntu uzokwenza lokhu-kodwa uke wakhuthaza.
- Ukudla okuphansi kwe-carb kuyinambitha: Awusadingeki ukhathazeke ngokudla i-bacon nezinye izinto zokudla eziphezulu.
- Azikho izifiso: Abantu abaningi bakuthola ukukhululeka okukhulu kokukhululeka kwezinkanuko ushukela nokunye ukudla. Whew!
Yiba nesineke ngokwakho
Ukubhekana nokulahlekelwa yinqubo, kodwa kungenziwa. Yiba nomhle kuwe, thola ukwesekwa, futhi uzinikeze isikweletu esikhulu ngokuthatha indlela enempilo. Umuntu wakho wesikhathi esizayo uzokubonga kaningi.