Indlela Yokulandela Ukudla Okuphansi-Khalori Futhi Ungabi Nzondo

Ukulandela ukudla okuphansi kwekhalori kungase kubonakale kugandelela futhi kunzima. Kodwa akubi uma nje ulungele uhlelo (nokuningi kokudla okuphansi kwekhalori). Nansi indlela eyenziwe ngayo:

Bheka Udokotela Wakho

Kuhlale kuwumqondo omuhle ukuthola ukuhlolwa kwangokwenyama ngaphambi kokuqala noma yikuphi uhlelo lokudla noma ukufaneleka. Ikakhulukazi uma unezimo zempilo ezinjengomfutho wegazi ophezulu noma i-cholesterol ephezulu.

Linganisa ukubunjwa komzimba wakho bese unquma ngezinhloso zakho. Isibonelo, ungakwazi ukukala i-Body Mass Index (BMI) yakho.

Thola Isidingo Sekhalenda Yakho Yansuku zonke

Lesi sinyathelo sizohluka kubantu bonke futhi sizokuguqula ngisho nesikhathi sakho. Thola ukuthi mangaki amakhalori owudinga usuku ngalunye ukuze ulondoloze isisindo sakho samanje, bese unciphisa lelo nani ngama-calories angu-100 kuya kwangu-500. Kuhle ukuqala kancane ngokuncipha okuncane kwamakorikhi. Ngempela, lokhu kuyindlela yokuguqula indlela yokuphila, hhayi ukudla okuphazamiseka. Uma ungumuntu ojabule kakhulu ekuqaleni, ungase uthole ukuthi ukuvinjelwa kwekhalori kunzima kakhulu kamuva.

Thola ama-Kitchen Right Amathuluzi

Ukuze ubale amakholori, uzodinga ukwazi ukuthi udla ukudla okungakanani ngesikhathi sakho sokudla. Qala ngezinga lekhishi kanye nezinye izindebe zokulinganisa bese ulinganisa yonke imisebenzi yakho, okungenani uze uzizwe ukhululekile ukulinganisa izingxenye zakho ngokubukeka. Khumbula ukuthi iziphuzo zakho zingaqukatha amakholori, ngakho-ke kudingeka ulinganise ukuthi uphuza nobani.

Gcina idayari yokudla

Uzokhulisa amathuba akho okuphumelela uma ugcina ithrekhi yazo zonke ukudla odlayo. Ungagcina idayari yakho yokudla encwadini noma ujoyine iwebhusayithi yokudla lapho ungangena khona ukudla kwakho kanye nemali ibe yi-akhawunti yakho yangasese (yangasese). Loluhlelo lugcina amakholori akho kanye namamaki okudla kwakho kwansuku zonke ngenani lomsoco.

Futhi mahhala.

Khetha Ukudla okunomsoco

Njengoba unciphisa ukudla kwakho kwekhalori, kudingeka uqiniseke ukuthi zonke ikhalori zibalwa, akukhona igumbi elikhulu kakhulu lokudla okungenamsoco ekudleni okuphansi kwekhalori ngakho-ke udle ukudla okunomsoco obuningi. Ukwandisa ukudla kwakho izithelo nemifino. Khetha imithombo yamaprotheni ephilile .

Shiya Igumbi Lincanyana Elincane

Nakuba kungekho indawo enkulu yokudla okungenamsoco, ungase ufune ukuzitholela ama-calories amnandi angama-100 kuya kwangu-150 ngosuku ngalunye lweswidi, izikhumba ezimbalwa noma olunye ukwelashwa ozithandayo. Vele uqiniseke ukuthi ubukela izingxenye zakho, ngakho-ke awudli ngokungazelelwe udle kakhulu. Eqinisweni, ungakhetha futhi ukwelashwa okunempilo esikhundleni sokudla okungenamsoco, njengokothokolethi omnyama noma ingilazi encane yewayini elibomvu, kokubili aqukethe i- antioxidants engase ibe kuhle kuwe.

Phinda ubuyekeze ukudla kwakho

Uma isisindo sakho sihla, imfuno yakho yekhalori izokwehla, futhi kuzodingeka ulungise ukudla kwakho kwekhalori uze ufinyelele isisindo esinempilo. Khumbula umgomo wokudla okuphansi kwekhalori impilo enhle; ungavumeli isisindo sakho sibe siphansi kakhulu (ngaphansi kwe-BMI engaphansi kwe-18.5). Uma i-BMI yakho iphansi kakhulu, udinga ukwandisa kancane i-caloric yakho yokudla.

Ungakhohlwa Ngokuzivocavoca

Ukwandisa umsebenzi wakho womzimba kubalulekile empilweni enhle.

Uma ungayisebenzisi kakade, cabanga ngokujoyina i-gym , noma ukubeka isikhungo sokufundela ekhaya. Ungakwazi futhi ukuhamba, ukugijima noma ukugijima ngaphandle uma isimo sezulu sihle.

Cabanga ngezinye zezinto ongakufanele ukwenze, njengokusebenzisa ukudla kokududuza noma njengomvuzo. Manje, uma usulungile, nginezibonelo zamamenyu wekhalori aphansi ukuze uhambe:

• I-khalori engu-1,200 ngosuku lokudla
• I-calories engu-1,500 ngosuku lokudla kwansuku
• I-khalori engu-1,700 ngosuku lokudla

Amathiphu

1. Hlela ukudla kwakho kanye nokudla okudliwayo kusengaphambili. Ungenza izinhlelo zokudla izinsuku ezimbalwa noma ngesonto futhi usebenzise lawo macebo ukulungisa uhlu lwakho lokuthenga.
2. Yidla kancane bese uhlaziya ukudla kwakho kahle. Asikho isidingo sokusheshisa ukudla kwakho. Jabulela wonke umlomo.

1. Phuza amanzi amaningi. Umzimba wakho udinga uketshezi, futhi amanzi akanayo ama-calories. Engeza i-lemon noma i-lime tincetu ze-flavour encane.
2. Kulungile ukusebenzisa izithako zokufakelwa okufakelwayo noma ezingenasondlo ukuze unciphise ukudla kwakho kwekhalori; Kodwa-ke, udinga ukugxila ekudleni okuhle futhi hhayi 'ukudla okungenamsoco' ukudla okungenamsoco.
3. Khetha izinguqulo eziphansi zekhalori yezindlela zakho zokupheka ozithandayo. Ungakhathazeki, bazobe behle kakhulu.