Ukupheka, Amathiphu, nokudla-Imibono Yokudla Okungumngane
Udinga uhlelo olulula lokudla lwesonto? Udinga imibono ye-prep yokudla ukuze isikhathi sesidlo sincishiswe kancane? Noma udinga amathiphu asekuseni nemibono ukuze wenze ukusa kwakho ekuseni kungakhathazeki kancane? Ungafunda ukulungisa ukudla okunempilo kweviki ngenkinga encane ngokulandela izinyathelo ezimbalwa.
Indlela Yokusetha Ukudla Okunempilo Kweviki
- Isinyathelo sokuqala ukuhlela kokudla . Beka eceleni okungenani isigamu usuku lapho ungakwazi ukuhlela ukuthi yini ofuna ukuyidla isonto. Ukuba nesimiso sokudla masonto onke kubalulekile ekulahlekelweni kwesisindo esinempilo nokudla okunomsoco. Lesi sigaba sokuhlela sithola lula uma uthola i-hang yayo, kodwa uhlele usuku oluyingxenye ekuqaleni.
- Isinyathelo sesibili siyothenga . Zama esitolo sokudla uma ungenawo umatasa ukuze ukwazi ukuthatha isikhathi sokufunda amalebula okunomsoco futhi wenze izinqumo ezihlakaniphile. Uma ungakwenza, shiya izingane ekhaya ukuze lezo zingxenye eziphezulu zekhalori nezinhlamvu zikashukela zihlale emashalofini esitolo. Njalo ulungise uhlu lwezitolo ngaphambi kokuba uhambe uthenge kuphela izinto ohlwini. Ngeke nje udle impilo enempilo ngokulandela uhlelo lwakho, kodwa uzogcina imali, futhi.
- Isinyathelo sesithathu yisandulela sokudla . Ngokulungiselela izithako zokudla noma ukudla okuphelele kusengaphambili kuncipha ukucindezeleka nokuhlupheka phakathi nesonto. Sebenzisa imibono ye-prep yokudla efakwe ngezansi. Noma uthathe uhlelo lwesidlo samasonto onke uphinde uthinte, ulinganise, ulungiselele ngaphambi, upheke futhi uphakamise izithako eziningi ngangokunokwenzeka ukuze ukudla okunomsoco okunomsoco kuyisinqumo esilula uma ulambile futhi ufushane ngesikhathi.
Uma uthola i-hang yalesi simiso, uhlelo lonke luba lula. Sebenzisa lezi izinhlelo zokudla zamasonto onke, izinhlelo zokudla zokudla ngekhalori ezingu-1,200, izinhlelo ezingu-1,800 zokudla, kanye namanye amathiphu okuqondisa inqubo yakho.
Ukudla okunempilo okulungiselelwe leveki
Uma unehora, unesikhathi sokuhlela ukudla okunempilo ngesonto. Uzowapheka ngaphambi kokupheka bese uzifisa ukuze zilungele ukudla uma ulambile. Sebenzisa lesi siqondiso sinyathelo ngezinyathelo ukuqoqa izithako, ukupheka ukudla okunye, uhlanganise amaphakheji okudla, ugcine iziqukathi uphinde uvuselele isidlo sakho se-yummy-friendly friendly.
Izinhlelo Zokudla Zempilo Ezingu-7
Uma ufuna ukunciphisa isisindo ngokushesha, uzofunda ukuhlela ukudla kusengaphambili. Ngaleyo ndlela awusoze wenza ukukhetha kokudla lapho ulambile futhi ukhathele kakhulu ukupheka.
Kungakhathaliseki ukuthi ulandela ikhalori elingu-1,200 ngosuku lokudla, i-calories engu-1,500 ngosuku yokudla noma i-calories engu-1,800 ngosuku, uzothola uhlelo lokulandela lapha.
Bese usebenzisa amashejuli okulanda ukulandelela ukudla kwakho ngesonto ukuze ufinyelele isisindo sakho somthwalo futhi ugcine amakhilogremu avulekile.
Sebenzisa Fitbit Yakho Ukuhlela Ukudla Kwamaviki onke
Ingabe unayo i-Fitbit noma olunye uhlobo lomkhondo wokufaneleka? Mhlawumbe usebenzisa i-MyFitnessPal, iLoseIt, noma olunye uhlelo lokulandelela ukudla. Abanye abantu basebenzisa uhlelo lokusebenza lokuzivocavoca ukuhlola ukudla kwabo ngemuva kokudla. Kodwa ungayisebenzisa futhi kusengaphambili ukuze uhlele ukudla okunempilo ngesonto. Sebenzisa lawa macebiso ukuze ufunde ukuthi ungathola kanjani okuningi ekuqapha umsebenzi wakho impilo engcono nokulahlekelwa isisindo.
Okufanelekile Kwamaviki Okudla Okunambitheka Okunempilo
Hlela ukubaluleka kwesonto lokudla okunempilo ngaleli gama ngesinyathelo ngasinye. Bese usho ukuthi ukucindezeleka kusasa bese uthi ujabulele ukuhlukunyezwa, ukudla okunempilo. Lekusasa kwasekuseni kunamakhilogremu angama-300 futhi igcwele amaprotheni kanye ne-fiber.
Izithakazelo Zokudla Zokudla Okunomsoco nezindlela zokupheka
Kufanele udle kwasekuseni okunempilo ukuze ukhulise amandla akho futhi ulahlekelwe isisindo. Sebenzisa lawa macebiso amathiphu kwasekuseni kanye nokupheka okunempilo kwasekuseni okudizayinelwe ngokuqondile ukulahlekelwa isisindo. Ukudla kwasekuseni kuyashesha futhi kulula ukuyilungisa, ama-calories aphansi futhi agcwele amaprotheni ne-fiber ukuze uhlale ugcwele futhi unelisekile njalo ekuseni.
Ukubaluleka Kweviki Lemikhumbi Yempilo
Funda indlela yokwenza isangweji elinempilo, isaladi edla ukudlala kahle nokuthi ungayilandela kanjani ukudla okusheshayo okunempilo okudliwayo kwasemini. Sebenzisa lolu hlu njengesiqondiso sokuhlela ukudla kwakho kwasemini isikhathi sesonto lonke.
Impilo yokudla okunempilo ngeSonto
Udinga imibono ye-dinner engaphezulu? Le mhlahlandlela ophelele uzokusiza ukuthi uhlele ukudla kweviki ngezinhlobonhlobo eziningi. Kunezindlela zokupheka kanye namathiphu wokudala ukudla kwase-Italy, ukudla kwaseMexico kanye nezinhlobo ezihlukahlukene zokudla ukudla okunomusa.
Ukudla okunempilo kweviki
Ukuhlela ukudla okunempilo kubalulekile kodwa ukuhlela ukudla okunampilo kubalulekile futhi uma ufuna ukunciphisa umzimba. Lezi yizinto ezidliwayo okufanele ugcine efrijini lakho ukuze unciphise ukulamba kwakho futhi uhlale uphilile futhi uhlaziye.
I-Healthy Grocery Shopping List
Awukwazi ukuhlela ukudla okunempilo noma ngisho nokudla ukudla okunempilo uma ungenayo izithako ezinempilo endlini yakho. Skena lesi siqondiso esheshayo ukuze uqiniseke ukuthi usebenzisa ukudla okunempilo kakhulu namathiphu uma uthenga ukudla kokuncipha.