Sebenzisa uhlelo lokudla komshado nganoma yisiphi isenzakalo esikhethekile
Unesenzakalo esikhethekile ekhalendeni lakho uma udinga ukubheka okuhle kwakho? Kungakhathaliseki ukuthi uhlela ukuhamba esiteji, ukuya enhlanganweni ehle kakhulu, noma ukuya esikoleni sakho esikoleni esiphakeme, umakoti wokudla uzokusiza ukuba ufinyelele umgomo wakho. Lolu hlelo lokudla lomshado luzokusiza ukuba unciphise futhi ubukeke buhle ngosuku lwakho olukhulu.
Iyini isidlo seMlobokazi?
Uhlelo lwakho lokudla lomshado luhlelwe ngokuqondile ukukusiza ukuba unciphise futhi uhlale uphilile ngesikhathi sokuthakazelisa kodwa esicindezelayo empilweni yakho.
Lesi akusona isikhathi lapho kufanele usebenzise izidlo ze-fad, izinhlelo zokulungisa okusheshayo noma imizila evunyelwe udumo. Esikhundleni salokho, uhlangabezane nezidingo zakho zansuku zonke ze-caloric ngokudla okuhlanzekile: izithelo ezintsha, imifino esisha, inyama enomzimba, ubisi olunamafutha aphansi, okusanhlamvu okuphelele kanye nenani elinganiselwe lamafutha enempilo.
Ukuze ulandele Uhlelo lweMidlo Diet kufanele:
- gwema ukudla okusetshenzisiwe (okufaka cishe yonke into efika ephaketheni noma ebhokisini).
- ukunciphisa noma ukuqeda ukudla nge-sugar added .
- weqa iziphuzo eziphuzoziwe noma eziphefumulayo .
- sishiye ama-carbohydrate asisindayo njengesinkwa esimhlophe noma ilayisi elimhlophe.
- baphuze amanzi amaningi.
- ukuvimbela noma ukuqeda utshwala (ngaphansi kuka-7 servings ngeviki).
Ufuna indlela elula yokunamathela kuhlelo? Sebenzisa i-MyPlate Guide kusuka ku-USDA. Kulula futhi kusebenza. Phrinta ikhophi yesithonjana se-plate dinner bese uyisebenzise njengesiqondiso sakho. Ungasebenzisa futhi amathuluzi okusebenzisana kuwebhusayithi yabo ukuqondisa ukukhetha kokudla uma ungaqiniseki ukuthi yini okufanele uyidle nokuthi yini okufanele uyigweme.
Ochwepheshe abaningi bokufaneleka (kuhlanganise nami!) Babhalise lolu hlelo lokuhlanza oluhlanzekile futhi luyabasiza ukuba bathole ukuqina futhi bavumelane ngesikhathi esingaphansi.
Amathiphu okunamathela kuDlodi Yomlobokazi
- Gcina kube lula! Lesi yisikhathi sesikhathi esifushane ngakho asikho isidingo sokuthola ubuciko ngezokupheka eziyinkimbinkimbi nezithako ezingajwayelekile. Yidla okwaziyo nokuthi yini elula kakhulu. Bamba izaqathe, ubhanana, ama-apula noma amajikijolo ukuze uthole ukudla okulula. Ama-burgers ase-Grill noma ama-turkey e-dinner. Yidla amaqanda, amaqanda abamhlophe noma ubisi oluncane lwe-fat for breakfast. Uma udinga ukuhamba ukuze uthole ukugqoka nokuqokwa, faka ibha yokudla okunampilo esikhwameni sakho ukuze ungalingeki ukuba uhambe ukudla okusheshayo.
- Khumbula ama-kilojoule. Uma udla kuphela ukudla ekuhleleni kokuhlanza okuhlanzekile, cishe ngeke kudingeke ubale amakholori ukuze uqiniseke ukuthi udla inombolo efanele yamakhalori. Ungamangala ukuthi mangaki ama-kilojoule owaqeda uma ususa isitashi esimhlophe, ushukela owengeziwe nesiphuzo kusuka ekudleni kwakho. Kodwa ukuze uqiniseke, gcina iphepha lokudla phakathi nesonto lakho lokuqala ukuze uqiniseke ukuthi uyadla inani elifanele .
- Hlanganisa nokudla kwakho noMsebenzi Wosuku Lomshado ngemiphumela engcono kakhulu. Uhlelo lokuzivocavoca lukusiza ukuba unciphise futhi ukhulume kuzo zonke izindawo ezifanele. Ibuye inikeze isikhathi sokuphumula okwanele ukuze ungadluleli ngalesi sikhathi esibalulekile.
- Hlela usuku lokuqala. Thatha usuku olulodwa isonto ngalinye bese ulungiselela konke ukudla kusengaphambili isonto. Gcwalisa isikhwama samabhabhane ngemifino. I-Mold eyengeziwe i-lean turkey burgers noma i-chicken patties kuya ku-grill. Yenza amaqanda abilisiwe . Qinisekisa ukuthi unamabhodlela amanzi okulungele ukubambelela ekuhambeni. Gcina ifriji yakho enezithelo ngezikhathi lapho izinyo elimnandi lihlasela.
- Phila kancane . Awutholanga usuku lokukhohlisa, kodwa ungaba nokudla okukodwa . Amapulani amaningi okudla adumile avumela usuku lokukhohlisa noma amabili. Kuhlelo olude olude olufanele. Kodwa njengoba umgomo wakho wesikhashana, gcina ukugcwala kwakho kuqukethe isidlo esisodwa.
Izinzuzo zohlelo lokudla komshado
Yiqiniso, inzuzo enkulu kakhulu yokuhamba nomakoti ukudla ukuthi kufanele ukwazi ukulahlekelwa isisindo ngosuku lwakho lomshado. Futhi yilona umgomo wokugcina, akunjalo? Kodwa kunezinzuzo ezengeziwe futhi.
- Isikhumba esinomsoco, izipikili, izinwele. Uma ungeza izithelo nempilo emihle ekudleni kwakho, unikeza izakhi ezibalulekile ezikhungweni eziphilile, izinwele ezibukeka kahle futhi umzimba onempilo. Yiqiniso, ungayinaki lezi zondlo bese uhamba ngokudla okusheshayo kokudla , kepha ubani ofuna ukubheka i-gaunt futhi epholile ezithombeni zakhe zomshado? Ukudla okunomsoco kuzokusiza ubheke luscious ngosuku lwakho olukhulu.
- Akukho ukuphikisana, ukucindezeleka okuncane. Uma ukhetha ukuhamba ngokusheshisa ijusi, uhlelo lokunciphisa isisindo se-smoothie , noma isimiso sokulungisa okusheshayo njengohlelo lwe-M-Katy Perry noma ukudla kwezempi , uzosebenzisa usuku lwakho ukuthenga ukudla okungavamile, izingxenye zokulinganisa nokubiza isikhathi sakho phakathi kokudla okuncane okushiya ulambile. Ngalolu hlelo, udla ukudla okuningi. Futhi uma ukhumbule ukuthenga kuphela kwisigaba sokukhiqiza, i-aisle yobisi noma isilinganisi sokudla / inyama yezilwandle, ukuthengwa kwezinto zokudla kufanele kube yi-snap .
- Impilo yesikhathi eside. Yini engcono kunomlobokazi omuhle? Umngane wezinyanga ophilile futhi ohlangene, ujabule osanda kushada. Emva kokunamathela ohlelweni lwakho lokuhlanza oluhlanzekile amasonto ambalwa ngaphambi komshado wakho, ungase uthole nje ukuthi kuyindlela ongamathela kuyo impilo. Uma kungenjalo, phumula iplanethi ukuze uvumele uhlelo lwe- 80/20 lokudla lwezempilo kanye nempilo.
Usuku lwakho lomshado luzoba yinye yezinsuku ezibaluleke kakhulu ekuphileni kwakho. Ungathathi ingozi ngamapulani omagazini wokuhleba noma izidlo ezincane kakhulu zekhalori. Sebenzisa umakoti ukudla ukuze udle kahle, uhlale uphilile futhi uhambe phansi esiteji ngokukhanya okuzethembayo, okukhazimulayo.