Indlela Yokunciphisa Isisindo Ngaphandle Kokudla

Uma usulungele ukuqala ukulahlekelwa isisindo, kodwa awufuni ukulandela uhlelo oluqinile lokudla, nginezindaba ezinhle. Ungakwazi ukulahlekelwa isisindo ngaphandle kokuya ekudleni. Mane wenze izinguquko ezimbalwa ezilula emisebenzini yakho yansuku zonke ezokusiza ukuba udle kancane kungakhathaliseki ukuthi ungaphi futhi ulahlekelwe isisindo ngokuhle.

Izindlela 10 Zokunciphisa Isisindo Ngaphandle Kokudla

1. Ungaphuzi amakolori akho. Iziphuzo zingezansi kulezi zinsuku. Awukwazi ukuphuza isiphuzo esithambile noma itiye iced esitolo sokudlela ngaphandle kokuba unikezwe ngokushesha, refills mahhala, noma unenkululeko yokuzithola wena. Ukuze ugweme ukuphuza i-calories eyi-day , khetha itiye le-herbal, itiye elingenayo i-iced, amanzi anambithekile noma amanzi e-ice nge-spritz ye-lemon noma i-lime. Uma engekho kulabo okukhethayo okufanelana nawe, vumela ingilazi eyodwa "yento yangempela" bese uphuza amanzi emva kwalokho. Amakholori avela kuma-sodas nakwezinye iziphuzo ezinomsoco afaka ngamasentimitha angu-mega emgqeni wakho futhi amakhilogremu amaningi esikalini.

1. Yidla kwasekuseni okunempilo. Ukuthatha isikhathi sokudla kungasiza ekuvimbeleni amaphutha wekhalori edleko njengoba usuku luqhubeka. Uma usuka isidlo sakho sasekuseni, ungase ube yisisulu sokudla okungahambi kokulawula kwelanga ntambama, izingxenye ezingaphezu kwamandla, ukukhetha okungalungile kokudla, nokudla ngokweqile , ngisho nasebusuku. Uma ungeke ukwazi ukudla into yokuqala ekuseni, isiphuzo esinempilo, esisemkhatsini wesikhathi esisodwa ngumqondo omuhle. Uma ungelambile ekuseni, kungaba isibonakaliso sokuthi udla kakhulu eduze nokulala. Beka isikhathi sokunquma sokudla kusihlwa (njengamahora angu-7) futhi mhlawumbe uzomuzwa unjengekudla ku-am
2. Phuza amanzi amaningi usuku lonke ukuze uhlale unamanzi. Uyakuzwa ngaso sonke isikhathi, kodwa udinga ngempela ukusebenza kulezo zibuko zamanzi eziyisikhombisa eziyisishiyagalombili kuya kweziyisishiyagalombili ngosuku. Okwesithathu kungase kube iphutha ngokulamba, ngakho-ke ungase ufinyelele ukudla uma empeleni ukomile. Ukudla ukudla okucebile kwamanzi njengezithelo kuzokusiza ukuba uhlale kahle kahle, futhi. Ungalindi kuze kube yilapho usomile ukuphuza; zama ukunciphisa amanzi usuku lonke futhi ungase umangale ukuthola ukuthi isifiso sakho sibonakala samamitha amaningi.

1. Engeza okungenani okunye okukhiqizwa kwemikhiqizo ekudleni okuningi ngangokunokwenzeka. Imifino nezithelo zinezakhi ezicebile futhi ngokuvamile eziphansi kwamakorikhi. Izinhlobo eziningi nazo zigcwele fiber, ukukusiza uzizwe ugcwele. Masiqaphele ama-dips noma ama-dressing aqoshiwe, ibhotela, ushizi noshukela othosiwe. I-salsa, isobho, ne-pasta sauce yizindlela ezilula zokusebenza ngemishini eminingi yemifino nsuku zonke. (Ithiphu: gcina isikhumba emkhiqizweni omusha, njenge-apula, noma kunini lapho kungenzeka khona iqukethe fiber ngaphezulu.)

1. Yenza isaladi kuqala. Ukuba nesaladi elincane eliphansi ngaphambi kokudla kwakho cishe kuzokuvimbela ekudleni ngokweqile. Layisha wonke ama-veggies owuthandayo, kodwa qaphela ukuthi ungeza amafutha aphezulu aphezulu njenge-shredded ushizi noma ukugqoka okusekelwe ukhilimu. Ama-salad agqamile, ahlanzekile akwenza kube lula ukwengeza isaladi kunoma yisiphi isidlo ngaphandle komzamo owengeziwe. Izindawo zokudlela eziningi zokudla okusheshayo zinikeza isaladi eseceleni elibiza kahle, noma amanye amamenyu anika ithuba lokufaka isaladi kwenye into ehlangothini lapho uthenga isitifiketi se- "combo" noma "value".
2. Yiba bheka elingcono. Qala ukupheka ngokushesha emva kokudla ngakho-ke ngeke ube nesisindo sokusilinganisa. Hlaza i-gum enambitheka njenge-peppermint noma i-spearmint ngakho umlomo wakho uzobe uhlala kwenye indawo. Ukufakelwa kwesithako sokupheka okunempilo kusiza ukusika amafutha nama-kilojoule.
3. Hamba ngezinhlamvu. Ukudla okuphelele kuzokusiza uzizwe ugcwele isikhathi eside kunama- carbohydrate ehlanjululwe . Ekuseni, i-cereal eline-fibre ecebile iyisinqumo esihle, njengoba kunjalo ne-oatmeal. Irayisi elibomvu , isinkwa sonke sokusanhlamvu, kanye nabakhiqizi bekolweni lonke yizo zonke izindlela ezinhle zokufaka okusanhlamvu ngosuku lwakho. Ucezu lwesinkwa sonke sikakolweni luhamba kahle ngesaladi. Irayisi enombala engabonakaliyo elula, kulula ukufaka isidlo sasemini ehhovisi. Noma gcina ama-crackers enkolweni agcinwe esitokisini sakho sedesksi uma isiteleka se-ntambama.

1. Njalo gcina ukudla okunomsoco okuphephile ngakwesokunene. Ukudla okunezinhlanzi okuphansi kwama-khalori kungasetshenziswa njengendlela yokulondoloza ubusuku obubusuku uma ungenaso isikhathi sokulungiselela nokupheka ukudla okunempilo . Zama ukukhetha ukudla ngama-calories angu-300 kuya ku-350. (Ithiphu: Ngisho nokukhethwa kokudla okubandayo okunempilo kunamakhanda, ngakho-ke qiniseka ukuthi wengeze isaladi ehlanganisiwe noma i-microwavable, i-single-serving-frozen vegetable kuya "esidlweni sakho esisheshayo" ukuze ulungele ukuyiqeda.
2. Khetha ukudla okuzokusiza uzizwe unelisekile isikhathi eside. Nakuba kokubili amaprotheni namafutha kukusiza uzizwe uhlale isikhathi eside kunama-carbohydrate alula, ngokwemvelo amaprotheni aqukethe ama-khalori ambalwa ngaphezu kwamafutha. Amaqanda, inyama enomzimba , izinkukhu ezingenasici, kanye nemikhiqizo yezimbuzi ezincishisiwe ezinomsoco imithombo yamaphrotheni enhle. I-snack efana ne- yogurt , iqanda elibilisiwe, i-string cheese noma i-turkey tincetu izokunika amandla okuqinisa amandla nokuphelisa izinkinga zokulamba. Izithelo zonke ziqukethe amaprotheni, ngakho-ke ungathola ukuhlanganisa amaprotheni wesilwane noma amakhemikhali ane-carb eyinkimbinkimbi njengabaqashi bekolweni lonke noma isinkwa sonke sokusanhlamvu ukuze kusebenze nakakhulu ekugcineni amandla akho futhi ulambile. Uma ungadli inyama noma ubisi, kunezinye izinhlobo eziningi zamaprotheni, njengebhontshisi, ama-legumes namantongomane.

1. Thola ezinye "Zs." Ingabe wazi ukuthi ukuphumula ngokwanele kungathinta ngqo ikhono lakho lokunciphisa umzimba? Ukungatholi ngokwanele ukulala kungabangela ukuba udle kaningi noma wenze izinqumo ezimbi. Emzamweni wokukhokhela ukuzwa i-groggy, sivame ukufinyeleleka kwekhalori ephakeme, ukudla okunamafutha aphezulu . Ukulala ngokwanele nakho kuqinisekisa ukuthi uzizwa unamandla ngokwanele ukuvivinya umzimba nokuthi usebenza ngamandla akho ngokugcwele uma wenza. Ngisho noma ungakwazi ukwengeza amahora engeziwe okulala, thatha isikhathi sokungenzi lutho, yenza ukuphefumula okujulile, ufunde, noma ulalele umculo otholile nsuku zonke. Ukwenza iphuzu ukuze uphumule kakhulu kungagcina ukudla okungokomzwelo - ikakhulukazi ukudla okucindezelekayo - ekudleni.

_{* Ehlelwe nguMalia Frey, Weight Loss Expert}