Naphezu kwemizamo yethu engcono yokudla okunempilo, sonke sinikeze kulabo abafisa kakhulu ukudla okuyishukela, amafutha amaningi, nokudla okuphezulu kwekhalori. Kuzama ngokukhethekile ukwenza izifiso zakho emva kokusebenza kanzima noma ukuzivocavoca. Nazi ezinye amathiphu alula ukugcina izifiso zakho zingaguquki zibe yizinkinobho zokulawula.
1 - Zihlukanise.
Ukukhanga kuvame ukugcina imizuzu engu-10. Uma ungakwazi ukuziphazamisa ngaleso sikhathi, ungathola ngaphezulu kwalo. Uma uzizwa ufisa ukuzama, zama ukugijima, wenze ikhobe yetiyi, uzenzele i-pedicure, ucingo, ulalele umculo, noma wenze okunye okukujabulela kakhulu. Ngaphambi kokuthi wazi, uyajabula futhi umatasa, futhi ukulangazelela kudlulile.
2 - Gcina ukudla okunempilo ku-Hand.
Uma ubeka izitsha zakho zedesksi, i-kitchen pantry, kanye nesiqandisisi ezinokudla okunampilo, awunamathuba okunikela ekufuneni i-high-calorie, ukudla okunamafutha aphezulu ngoba uzoba nokunye okunempilo okukhona. Isibonelo, zama ukuba negagokoloni eshisayo noma ingilazi yobisi lwe-chocolate skim esikhundleni se-candy bar.
3 - Bhala phansi.
Gcina ithrekhi yezinkanuko zakho ephepheni ukuthola ukuthi isimo sakho somzwelo siyisisusa esiyinhloko. Uma usuqonda ukuthi yini ebangela ukukhushulwa kwakho, zama ukufuna ezinye izindlela zokunciphisa ukucindezeleka. Ukugijima kuyisikhathi esihle sokucindezeleka okuhle, kepha ungacabangela ukubiza umngane noma ukubukela i-sitcom ehlekisayo.
Ukulandelela inani eliqondile lamakholori owathathayo kuzokusiza ukuthi ucabange ngokucophelela ngaphambi kokuya ebhodini ekudleni okuphezulu kwekhalori. Abagijimi abaningi baphazamisa inani lamakholori abawashisayo ngesikhathi sokugijimela bese bebala inani lamakholori ekudleni kwabo ngemuva kokugijima. Ukulandelela ukudla kwakho kuzokusiza ukuba uqaphele ngokwengeziwe ukuthi uvutha kangakanani futhi uyadla .
4 - Shayela Amazinyo Akho.
Uma umlomo wakho uhlanzekile, kungenzeka ukuthi uzofuna ukuwugcina uhlanzekile futhi ugweme ukunikela ekufuneni kwakho. Uma usuphethe ukudla okunomsoco okuthunyelwe , shayela amazinyo akho ukuze uzizwe sengathi ukudla kwakho okuthunyelwe emva kokusebenza kwenziwa. Ungakwazi ngisho nokufakela phansi nokugcoba ngomlomo ukuze wenze umlomo wakho uzizwe ngisho uhlanzekile.
5 - Sebenzisa i-Portion Control.
Uma unesifiso esinamandla ngempela, kuhle ukuzitholela - kancane. Uma uzivimbela ngokweqile, kungakuholela ekudleni ngokweqile. Zama ukuzivimbela ngokwakho ukuhamba ngokweqile ngokubeka ukudla okulinganiselwe ngaphambi kwakho. Beka ama-chips amazambane esitsheni esincane esikhundleni sokuwadla ngaphandle esikhwameni, isibonelo. Lokhu kubaluleke nakakhulu ngemuva kokugijima okunzima noma ukuzivocavoca, lapho ungase uzizwe ukuthi ukugoba okukhulu kwekhalori kulungile. Eqinisweni, ungaphetha ukudla ngendlela engaphezu kwekhalori kunokuba ushise ngenkathi ugijima.
6 - Yidla ukudla okuncane, okuvamile.
Ungayi amahora angaphezu kuka-3 phakathi kokudla nokudla okulanda ukuzivikela ekutheni ulambile futhi udla ngokweqile ukudla okungalungile. Zama ukudla ezincane ezinhlanu kuya kweziyisithupha ngosuku, kunokudla okuyisithathu okukhulu.
7 - Gwema Ukudla okungenangqondo.
Zama ukungadli ngenkathi ushayela, ubukela i-TV, usebenza kukhompyutha, noma wenze omunye umsebenzi ophazamisayo. Uma udla uma uphazamiseka, ngeke uqaphele ukuthi udla kangakanani futhi ngeke ujabulele ngokugcwele ukudla kwakho. Futhi ngeke uqaphele uma usuvele ugcwele futhi uzophela ekudleni indlela engaphezulu kwama-calories kunokuba udinga ukuzizwa unelisekile.