Izinketho ezihlakaniphile zokunamathela ekudleni kwakho
Abantu bahluka uma kuziwa ekushintsheni kokudla. Abanye balungele ukungena ngaphakathi futhi benze zonke izinhlobo zenguquko. Kwabanye, kumane nje akusebenzi ngaleyo ndlela. Ukuthatha izinyathelo ezincane kusebenza kangcono kakhulu. Uma kuziwa ekudleni okuncane, abantu baqala ukuzwa izinzuzo lapho befika ngaphansi kwezinga elilodwa le-carb . Kodwa usengakwazi ukuzuza umzimba wakho ngokuhlela endleleni ephansi yokudla.
Nazi izinyathelo eziyisikhombisa ongazithatha kulowo mgomo:
1. Yeka ukuphuza iziphuzo zokuphuza
Kulabo abaphuzayo, iziphuzo eziphuzayo zinezinkinga eziningi. Izisiphuzo eziningi zoshukela zinenani elincane kakhulu , futhi azenzi umsebenzi omuhle wokukugcwalisa. Isibonelo, amakholori angu-100 avela ku-apula juice angakushiya ulambile kunalokho uma udla amakholori angu-100 anenani lama-apula langempela. Ngakho-ke, ungase uthande ukudla okuningi "amakhalori angenalutho."
2. Qala Ukudla Imifino Engaphezulu
Kuthuswe? Ungabi khona. Abantu bavame kakhulu ukwandisa inani lemifino abayidlayo lapho beqala indlela encane yokudla. Isiphakamiso sami ukuqala ukwenza lokhu kuqala. Imiphi imifino? Hhayi ama-starchy, afana nommbila namazambane, kodwa ama-veggies angewona amathenda , njengemifino, ukholifulawa, i-avocado, amakhowe. Eqinisweni, imifino eminingi ayinayo i-carbohydrate engasetshenziswa kakhulu.
3. Qala Ukudla amafutha amaningi
Ngiyazwa ukukhala kwemibhikisho manje, kodwa ngilalele!
Yebo, abantu abadla ukudla okungaphansi kwe- carbohydrate ngokuvamile badla amafutha amaningi . Kodwa ukholwe noma cha, lokhu kuyinto enhle. Amafutha asigcwalisa futhi asenze kube lula ukuthi sizodla ngokweqile, ikakhulukazi ngokubambisana nokudla ama-carbohydrate angaphansi (ukudla okuphakeme kakhulu kokubili ama-carbs namafutha cishe akuwona umbono omuhle).
Sidinga amafutha emizimbeni yethu ukuze asebenze kahle. Futhi akukho isizathu sokucabanga ukuthi ukungeza amafutha ekudleni kwethu kuyinto embi. Ngisho nokushiya ingxabano ngamafutha agcwele eceleni, ungakwazi ukwengeza amafutha avela emithonjeni enjengamafutha omnqumo , amantongomane, i-avocado, izinhlanzi ezinamafutha kanye ne- flax imbewu .
4. Qinisekisa ukuthi uthola amaprotheni anele
Hlola ukudla kwakho kwamaprotheni ukuqinisekisa ukuthi uthola okwanele, futhi ungesabi ukuzama ukungeza okuningi . I-National Academy of Science ithi singadla ngokuphephile amaphesenti angu-35 ekudleni kwethu njengamaprotheni, kanti iqiniso liyakutshelwe, amaprotheni athambekele ekuziphatheni. Ngamanye amazwi, kunzima kakhulu ukudla kakhulu.
5. Hamba nge-Quality Over Quantity
Njengoba ukhulisa imifino yakho, amaprotheni, namafutha enempilo, unciphise ukuphakama kwesilinganiso sokudla kwakho okuphezulu kwe-carb. Uyazi ukuthi e-Italy abantu badla ngendebe ye- al dente (kancane impela) i-pasta ekudleni? Kungenxa yokuthi yokudlela phansi komgwaqo ikulethela i-giant plate ye pasta akusho lokho ukuthi usayizi wesabelo esihle. Ingxenye yendebe yamazambane noma irayisi iyinhlangano evamile yokukhonza. Phuma ikomishi yokulinganisa bese wazi ukuthi ingakanani ingxenye engokoqobo.
Ngesikhathi esifanayo, ungachithi ama-carbs ngokudla okumnandi noma okuncane kunalokho okumnandi.
Yiba nengxenye ye-2 x 2-intshi yekhekhe elihle ngempela, noma i-crush encane ye-premium ice cream. Isikwele esisodwa senkokhele enhle singanelisa kangcono kunobhadodi omkhulu we-chocolate.
6. Khetha uBrown Over White
Khetha ilayisi elibomvu esikhundleni selayisi omhlophe, kanye nesinkwa sonke sikakolweni esikhundleni semhlophe. Futhi, uma kunokwenzeka, udle wonke amagilebhisi wakho esikhundleni sokuthi ube ngumfula. Abanye abantu bathola "ukudla okumhlophe" ukuba kube yindlela elula yokunqanda ama-carbs-akukho amazambane, ilayisi elimhlophe, ushukela omhlophe noma ufulawa omhlophe.
7. Thinta i-Switcheroo
Qala ukufaka esikhundleni sokudla okungezansi kwe-carb kuma-high-carb counter counterts. Zama uketshezi oluphansi lwe-carb cereal.
Pheka isikhala se-spaghetti endaweni ye-pasta. Yiba iphakheji lamantongomane kuma-movie esikhundleni se-popcorn. Zama ezinye izindlela zokupheka ezisezingeni eliphansi ukuze uthathe izintandokazi eziphezulu ze-carb.
Njengoba wenza lezi zinguquko, qaphela indlela ozizwa ngayo. Ungase uthole ukuthi udinga ukudla okungaphansi noma ukuthi ushiya amakhilogremu ambalwa. Ungase uzithole unamandla engeziwe noma ukugxila kwengqondo. Lezi zibonakaliso zokuthi ukusika i-carbs kungakusiza. Uma kunjalo, ungase ufune ukuhlola iphramidi yokudla okuphansi futhi uqhubeke ulungisa ukudla kwakho uze uthola ukuthi yini ekusiza uzizwe ngokusemandleni akho.