Ukudla kwe-Fad kubi. Oqinisekisiwe, zingaholela ekulahlekelweni kwesisindo esiphumelelayo uma uzilandela ngokuqondile njengoba zenzelwe. Kodwa lokho akusho ukuthi konke ukudla okuhambisana nokudla kunempilo, kodwa kusho ukuthi kufanele ushintshe amaphethini akho okudla ukuze uvumelane nemithetho yokudla.
Imithetho kunzima ukulandela isikhathi eside, ngakho-ke abantu abaningi bayayeka. Isisindo abasebenza kanzima ukulahlekelwa sibuyele, futhi bathola ukudla okusha, balahlekelwa isisindo futhi, futhi baqede isisindo sokulahlekelwa kwesisindo.
Lolu hlobo lokudliwa kwe-yo-yo lungase lungabi noma lubi empilweni yakho. Okungenani, kuphazamisa futhi kudumala.
Ngakho kungani ukhathazeka? Nika ukudla kokudla. Futhi, kunokukhathazeka ngesibuko kanye nesayizi yakho yokugqoka, cabanga ngempilo yakho.
Ngaphandle kwalokho, ukuba nempilo akusho ukuthi kufanele ube usayizi 2 noma usayizi we-0. 0. Kusho ukuzwa kahle ngokomzimba nangokomzwelo. Kusho ukuthi ube namandla futhi ujabulele nsuku zonke. Akunzima ukuhola indlela yokuphila enempilo, uzizwe ukhululekile, futhi unamathuba okwelashwa ngezikhathi ezithile. Ake ngikubonise ukuthi kanjani.
1. Yazi Ukudla Kwakho Okunempilo
Isinyathelo sokuqala ukwazi ukuthi yikuphi ukudla okukuhle kuwe. Kuyinto elula, empeleni - ukusondelana kokudla kungokwemvelo, kungcono kuwe.
Izithelo ezintsha namajikijolo zikhulu futhi ziyokwanelisa isifiso samaswidi ngaphandle kokwengeza ushukela owengeziwe. Bakhonze esitsheni nge-dab ye-cream ehlutshiwe yangempela noma uthenge i-blender enhle futhi wenze izithelo ze-smoothies .
Imifino yonke enhle inamavithamini namaminerali amaningi, ngakho-ke nidle imifino eluhlaza, imifino eluhlaza kanye nephuzi. Bamba - noma ubadle okuluhlaza - ukugcina inani lokudla okunomsoco . Qaphela ama-sauces ahlaziyekile nama-creamy, angase abe ngamakholori aphezulu namafutha angakuhle kuwe.
I-pasta yonke yezinhlamvu noma izinto ezibhakabhile zingcono kunezo ezenziwe ngefulawa elimhlophe elicwengile.
Gwema izinkwa ezimhlophe kanye nama-noodle ngoba zenziwe kusukela kufulawa oye waba nokudla okuningi okunomsoco futhi okuqukethwe okuphezulu kwesitashi kuyothinta ushukela egazini lakho ngokushesha noshukela ovamile. Gwema ukudla okuneshukela kanye nama-pastries. I-apula ikuhle kuwe, i-apple pie ngempela ayikho.
Thenga izinto ezinomzimba futhi ungakhohlwa inhlanzi. I-omega-3 fatty acids etholakala emanzini ashisayo olwandle olubandayo kaningi ayinakho ukudla okuseNtshonalanga, ngakho-ke udle izinhlanzi noma izilwane zasolwandle 2 noma izikhathi ezintathu ngesonto. Izindlela zokupheka nazo ziyindaba. Izinhlanzi eziphekwe nezinkukhu ziphilile kunezinyosi, futhi izinyama ezinomzimba ezinjengezinyosi, izinyoni noma inyamazane enotshani ezinomsoco zinempilo kunenkabi ekhuphukisiwe yenkomo. Izinkukhu zasemini ezidliwayo, izinja ezishisayo, i-bacon kanye namasoseji axhunyaniswa nezinkinga zezempilo, kodwa uma uthanda lezi zinsuku, thola izinguqulo ezinempilo ezithengiswa ezitolo zokudla ezempilo.
Namathela emanzini njengesiphuzo sakho esikhulu, futhi ugweme ama-sodas ashukela . Uma ukhathele ngamanzi ahlanzekile, engeza ucezu lwelamula noma i-lame ukuze ungeze ukuthinta ukunambitheka. Noma hlanganisa ijusi yezithelo ngamanzi angcolile. Amanye ama-teas we- herbal and green angafaka izinzuzo ezinkulu empilweni yakho. Ngisho ikhofi ingaba kuhle kuwe.
2. Hlaziya indlela yakho yokuphila
Uma ufunda ukuthi yikuphi ukudla okukuhle kuwe, udinga ukubheka imikhuba yakho yokudla.
Ukushintsha akulula, ngakho-ke uma okuningi kokudla odlayo kungenempilo, ungase ufune ukusebenza nemikhuba yakho yamanje nemibandela yokuphila, ngakho-ke akudingeki wenze ishintsho sezinguquko ezinkulu konke ngesikhathi esisodwa.
Cabanga ngale mibuzo, bese ufundela amathiphu okusiza ukuthi udle okunempilo:
- Ingabe uyadla ngoba unesizungu, udabukile noma ujabule?
- Ingabe uyadla phambi kwe-TV ngaphandle kokukucabanga okuningi?
- Ingabe ukudla kwakho okuningi kudliwe ekhaya noma ezindaweni zokudla?
- Udla kaningi kangakanani ukudla okusheshayo?
- Uthanda ukupheka?
- Udla kangaki esitolo sokudla?
- Ingabe weqa ukudla kwasekuseni noma kwasemini, bese udla ngokudla kamuva ngosuku?
- Ziningi kangakanani izingxenye ozidlayo?
- Ingabe ufisa amaswidi?
- Ingabe kukhona ukudla ongayekeki?
3. Izixazululo zezinyoka
Uma ungumuntu odla ngokomzwelo, gcina ukudla okungenamsoco njengamazambane amazambane, ama-chips tortilla, i-ayisikhilimu namaswidi ngaphandle kwendlu. Thenga ukudla okulula okunempilo okufana nezithelo, imifino enomtholampilo nge-dips noma amantongomane kunalokho. Uma uzizwa ngokuphelele isidingo sokwelapha, qhubeka uye uthenge ucezu oluncane lwe -chocolate wekhwalithi ephezulu noma into efanayo futhi ujabulele, ungathengi noma yini ukuletha ekhaya.
Amathiphu afanayo ayasiza kulabo abathokozela ukudlala i-TV ekhaya. Uma ungafuni ukuyeka ukunqotshwa ngenkathi ubuka imibukiso yakho, gcina ukudla okuphansi kwekhalori ngakwesokunxele ngoba kulula kakhulu ukudla okuningi uma uhambele umdlalo wakho ozithandayo, umdlalo webhola, noma umbukiso wokupheka.
4.Iziphuzo zokudliwa
Akulula njengokulondoloza ukudla okunempilo uma udla ukudla okuningi ezindaweni zokudlela - lezo saladi kungenzeka zingabi zikhangayo njenge-greasy cheeseburger kanye namafries. Izindawo zokudlela zivame ukukhonza izingxenye ezinkulu zokudla futhi, okuningi kunalokho okudingayo.
Uma ungeke ukwazi ukubamba ukuzimisela kwakho ukunamathela kuma-saladi we-dinner, zama ukunciphisa - khetha i-appetizer oyithandayo, uyihlanganise ngesaladi noma indebe yesobho, futhi weqa ama-entrees amakhulu. Ungahlanganyela futhi ukudla noma uthathe isigamu sekhaya. Ukufela i-dessert? I-Order njenge-size encane ngangokunokwenzeka, noma mhlawumbe nje i-ayisikhilimu eyodwa, kunokuba i-dessert eyinkulu, eyinkimbinkimbi. Qaphela iziphuzo ezidliwayo emva kwesikhathi. Mhlawumbe nje ube neglasi eyodwa yewayini nesidlo sakho.
Ukudla okusheshayo kunzima kakhulu - uma udla okuningi, usuvele wazi ukuthi kunzima kanjani ukudla okunempilo. Ezinye izindawo ziye zanezela ama-saladi nezinye izinqumo ezingcono, kodwa akuyona indlela enhle yokudla. Gcina ukudla okusheshayo okungenani, ungahambisani namasayizi amakhulu, bese ukhetha izindawo ezinikeza ukudla okunye okuhlanzekile.
5. Ukuzonda Ukupheka?
Indlela engcono yokuthuthukisa ukudla kwakho ukupheka ukudla okunye ekhaya. Kodwa uma uzizonda ukupheka, konke okukhiqizwa okusha okuletha ekhaya kusuka esitolo kungase kubole esiqandisini sakho. Kuye ngesabelomali sakho, ungase ukhethe ukuthenga ukudla okulungiselelwe okuvela emakethe okukhethekile ngokudla okunempilo, ukudla okuphelele, noma ngisho ukuqasha umpheki womuntu siqu ukulungisa ukudla okudingeka ukuthi kusetshenziswe futhi kusetshenziswe.
Uma unesabelomali esilula, mhlawumbe ungabeka isikhathi esithile ngezimpelasonto ukuze ulungise ukudla futhi ubamise ukuba baphinde bavuselelwe ngesonto. Noma zama kanye ngenyanga ukupheka. Beka eceleni isikhathi esanele sokwenza ukuthenga kwakho ngezinsuku ezimbalwa zokudla okunempilo nezithako. Yenza uhlu bese unamathele kuso.
Ungayothengi lapho ulambile, futhi uma usesitolo, hlala kude ne-junk kanye nama-aisles okudla asetshenzisiwe. Thenga imikhiqizo eminingi eningi futhi ukhethe ukudla okunomsoco nezinhlanzi. Hlala kude nezinkuni ezicutshungulwayo, imikhiqizo ye-cheese fake futhi ugweme isiteji esincane. Uma ungakwazi ukuthenga njalo, khetha izithelo nemifino efriziwe esikhundleni sokumathisa, njengoba zigcina izakhi zazo eziningi.
6. Ungadli ukudla
Uma weqa ibhulakufesi , ungathola ukuthi ulahlekelwa amandla ngokumisa, ngakho-ke esikhundleni sokudlula ibhulakufesi ngokuphelele, uhlukanise ngesigamu. Yidla ibhulakufesi elincane ekuseni, njengeqanda, ukukhonza okuncane okwe-oatmeal noma i-yogurt. I-snack encane enjengomvini omisiwe kanye nama-alimondi angu-10 kuya kwangu-12 phakathi nonyaka. Lesi sakusihlwa sokuhlukaniswa yisisombululo esingcono kunazo zonke kunokufinyelela ama-sugar sodas noma amaswidi e-tok yourself.
Ukudla kanye nokudla kwakubalulekile futhi-empeleni, konke ukudla kuyadingeka. Ukweqa ukudla kungenza ube nomuzwa wokuthi ulambile futhi kubangele ukudla okudliwayo ekudleni okulandelayo.
7. Lawula Usayizi WeNgxenye
Izidumbu akuzona ezinkulu, ngokwenyama. Isisu somuntu esingafundiwe siyobamba cishe izinkomishi ezimbili zokudla kodwa ngoba isisu sizokwelula, singabamba ukudla okungaphezulu kunalokho esikudingayo kunoma yisiphi isidlo esinikeziwe.
Khonza ukudla kwakho kumacwecwe ngabanye ekhaya kunesitayela somndeni etafuleni - ngeke ube khona amathuba okufinyelela "imizuzwana" ngaleyo ndlela. Cela ukuthi "uthathe ekhaya" iziqukathi bese uthatha ingxenye yengane yakho yokudla uma udla ekudleni. Futhi ugweme ama-buffets, ngaphandle uma ujeziswa kakhulu, kuyindlela enzima kakhulu ukulayisha amapulethi amathathu noma amane, kanye ne-dessert!
8. Tame Izinyo Zakho Ezimnandi
Gweba izifiso zakho ngamaswidi ngezithelo bese uhlala kude nokudla okuyishukela kanye nama-pastries anama-khalori amaningi nawo wonke ushukela namafutha. Uma izithelo namajikijolo akuzona amnandi ngokwanele, engeza nje ushukela noma isithwathwa esingenamsoco. Gwema ama-sodas bese uzama i-herbal teas noma amanzi e-ice nge-lemon noma i-lime. Uma ulahlekelwa i-carbonation, engeza ijusi lezithelo emanzini aphethwe yi-carbonate, njengoba ngishilo ekuqaleni.
9. Izinto Ongeke Uzilahle
Ingabe uzizwa sengathi awukwazi ukuhlala ngaphandle kwekholethilethi yakho noma ekuseni yakho nje ayikwazi ukuqala ngaphandle kwedonti enkulu ne-sprinkles? Uma kukhona ukudla ongayekeki, ke ungazitholi - nje uzijabulele ngamanani amancane. Uthanda i-latte yakho? Gcina indebe eyodwa evamile evamile, esikhundleni senkomishi enkulu yama-20-ounce. Nciphisa ezinye izenzo noma ukudla okuthandayo okungenempilo, zama ukunciphisa isikhathi esisodwa ngesonto noma ukufuna izinguqulo ezinempilo ezimakethe zokudla zemvelo.
10. IRoma ayakhiwanga ngosuku
Ngakho-ke awukwazi ukuguqula ukudla kwakho okungenampilo ngobusuku obubili - ungadikibali, abantu abaningi abakwazi. Qala ukusebenzisa ezinye zalemibono, ngisho eyodwa kuphela ngesikhathi. Njalo ushintsho olwenzayo luyoba isinyathelo esisodwa endleleni efanele.
Imithombo
UMnyango Wezolimo wase-United States, i-ChooseMyPlate.gov. "Amathiphu Okusiza Ukudla Izithelo." http://www.choosemyplate.gov/ izithelo- izithelo.
Iminyango ye-United States yezoLimo nezeMpilo kanye nezinsizakalo zabasebenzi. " Izinkombiso Zezinkukhu zabaseMelika, 2015-2020." http://health.gov/dietaryguidelines/2015/guidelines/.