Ukugijima kungaba yithuluzi elinamandla ekulahlekeni kwesisindo sakho noma imizamo yesondlo, kepha awukwazi ukulinda isisindo noma uhlale uphelele ngokusebenza wedwa. Abagijimi abahlala bezincane bayazi ukuthi kumele baphinde balandele imikhuba yokudla nokuphila okunempilo.
1 - Babheka Ubukhulu Bamasango Babo
Abantu abaningi bacabanga ukuthi abagijimi, ikakhulukazi abagijimi obude, bangadla noma yini abayifunayo ngoba bayotshisa ama-calorie. Kodwa abagijimi be-skinny bayazi ukuthi ukugijima akubaniki ilayisense yokudla noma yini abayifunayo, noma nini lapho befuna.
Abagijimi abahlala beqaphele abaqaphi babo amasayizi. Bayeka ukudla ngaphambi kokuba bagcwalise kakhulu. Bavame ukuthatha isikhwama semikhakha ekhaya lapho bedla, ngoba izingxenye zokudlela ezijwayelekile zihamba kakhulu. Baqinisekisa ukuthi badla kancane futhi banake lapho beqala ukuzizwa begcwele.
Okufanele ngikwenze
Zama lawa macebiso abagijimi abanobucayi abasebenzisa ukubuka ubukhulu bawo besabelo:
- Zazi kahle ngezilinganiso ezilinganiselwe zesigaba. Kungenzeka empeleni kube mncane kunalokho ocabanga. Isibonelo, ama-ounces amathathu enyama angangokulinganisa kwedokethi yamakhadi. Inani elilodwa lokukhonza i-pasta noma irayisi lilingana nobukhulu bebhola le-tennis.
- Yidla kancane futhi uqede iziphazamiso. Kungenzeka ukuthi udla ngokweqile uma ungaqapheli ukuthi yini noma ukuthi udla kangakanani. Ungadli phambi kwe-TV noma ikhompyutha. Chew kancane-uzokujabulela ukudla kwakho futhi udle kancane.
- Zama ukufaka amanani amancane okudla epulangwe yakho noma usebenzisa amacwecwe amancane. Uma ubeka ukudla okuningi phambi kwakho, uzoyidla ngoba ikhona.
- Yidla izithelo zakho nemigodi kuqala. I-low calories futhi izokugcwalisa, ngakho-ke ngeke ulingeke ukuba udle okungaphezulu kokudla okuphezulu kwekhalori. Isibonelo, qala ukudla kwakho nge-isaladi nokugqoka ikhalori ephansi.
- Izindlela Ezengeziwe Zokulawula Ubukhulu Bamasango Wakho
2 - Benza Amandla Ukuqeqesha
Abagijimi abalahlekelwa isisindo bese beyiyeka benza ukuqeqeshwa kwamandla ingxenye yendlela yabo evamile.
Ngeke nje ushise amakholori ngenkathi uqeqeshwa amandla, kodwa ukukhula komzimba wakho okunamandla kuzothuthukisa ukusebenza kwakho okusebenzayo, ngakho uzokwazi ukugijima ngokushesha nangaphezulu, futhi ushise amakholori amaningi uma usebenza. Ukuqeqeshwa kwamandla nakho kuyasiza ekuvimbeleni ukulimala okusebenzayo , ngakho uzokwazi ukugcina ukuzibophezela kwakho ukuzivocavoca ngokuzilimaza-mahhala.
Okufanele ngikwenze
- Ngisho nje ukwenza ukumelana noma ukuqeqeshwa kwesisindo kabili ngeviki kungenza umehluko omkhulu. Beka eceleni isikhathi sakho sokuqeqesha ukuze uthole imizuzu engu-20-30 yamandla okuqeqesha isonto ngalinye.
- Awudingi ukuphakamisa izisindo ezinzima ukuze wenze umehluko. Khetha okunye kokuzivocavoca okulandelayo okumele ukwengeze kumkhuba wakho:
3 - Badla ama-Fiber amaningi
I-fiber yokudla iyingxenye ebalulekile yokudla okunempilo. Kodwa kubaluleke kakhulu kubantu abazama ukunciphisa isisindo kusukela i-fiber ekwenza uzizwe ugcwele isikhathi eside. Ukudla okuphezulu-fiber kubandakanya ukuhlafuna okuningi, ngakho umzimba wakho unesikhathi sokubona ukuthi awusayikulamba. Ngaphezu kwalokho, ukudla okuphezulu-fibre nakho kunomthelela wekhalori-encane, ngakho-ke uthola amakholori ambalwa wokudla okufanayo. Abagijimi be-Skinny bathola inqwaba ye-fibre ekudleni kwabo ngokudla izithelo nemifino eminingi bese bekhetha ukudla okuphelele okusanhlamvu.
Okufanele ngikwenze
Cabanga ngemikhuba yakho yokudla yansuku zonke futhi ubheke izindlela zokwengeza okusanhlamvu okuphelele, izithelo, izithelo, kanye nemifino (hhayi ama-juice) ekudleni kwakho kanye nokudla okulula. Nazi ezinye imibono:
- Ufafaza amajikijolo ku-cereal yakho noma ku-yogurt yakho.
- Gcina izaqathe ezihlanzekile, izitshalo ze-celery, neminye imifino esiqandisini sakho ukuze ukwazi ukubamba uma ufuna isiphuzo esisheshayo.
- Lapho wenza isangweji, sebenzisa isinkwa esiphelele sonke kanye nokulungiswa kwemifino eminingi-ulethisi, utamatisi, ukhukhamba omunwe omunwe, kanye namahlumela-okwenziwe ngefiber kanye nokudla okunomsoco.
- Engeza ubhontshisi bezinso emasini akheniwe noma isaladi eluhlaza. Noma yenza i-nachos ngamabhontshisi omnyama ahlanzekile, ama-chips tortilla aqoshiwe, ne-salsa.
- Gcina isitsha sezithelo etafuleni lakho ekhishini noma edeskini ukukukhuthaza ukuba udle izithelo kunokuba ugijimele ku-pantry noma umshini wokuthengisa.
4 - Benza Ukuqala Okubalulekile
Abagijimi abalahlekelwa isisindo noma balondoloze isisindo sabo baqiniseke ukuthi bagijima njalo-okungenani izikhathi ezintathu noma ezine ngesonto. Abavumeli izizathu zokungena endleleni yokusebenza kwazo. Bayazi ukuthi kungase kube nezikhathi lapho isisusa sabo singekho, kodwa banamacebo amaningi okugqugquzela ukuba bafinyelele ezikhathini ezinzima. Abagijimi be-Skinny bazibeka kuqala futhi bazi ukuthi ukugijima kubalulekile empilweni yabo engokwengqondo nangokwengqondo, ngakho baqinisekisa ukuthi ukugijima kuhlale kuyingxenye yomkhuba wabo ovamile.
Okufanele ngikwenze
Nakhu ukuthi ungenza kanjani ukuthi uqale kuqala ekuphileni kwakho:
- Qalisa ekuseni . Abagijimi bekusasa banokuvumelana kakhulu nalabo abagijima ngezinye izikhathi zosuku. Uma ugijima into yokuqala ekuseni, akudingeki ukhathazeke ngokuyeka ukugijima ngoba kukhona okunye okukhuphuka emini noma ukhathele kakhulu kusihlwa ukugijima.
- Vala ithelevishini. Ungakwazi ukugijima emaminithini angu-30 nje ngokushiya i-sitcom eyodwa-ikakhulu uma iqala kabusha. Ngokuqinisekile uzozizwa kangcono kakhulu futhi cishe ngeke uzizwe sengathi ulahlekile.
- Khumbuza zonke izinzuzo ezinkulu zokusebenza, njengokungcono kwezempilo ngokomzimba nangokwengqondo, nazo zonke izizathu owaqala ukuzenza .
- Qalisa nabangani. Isici sezenhlalakahle sokusebenza singenye yezizathu ezibalulekile abantu abaqala ngazo, futhi banamathele, nalo. Thola iqembu elisebenzayo lendawo noma uthathe abangane abathile ukuthi bahambe nawe.
- Uma unezingane futhi unesikhathi esincane sokugijima, hlela ukugijima kwakho bese uthola oshade naye ebhodini ukuze uthole usizo ngeminye yemithwalo yemfanelo yokunakekela izingane. Futhi uthole ubuciko futhi usebenzise amathuba okugijima. Isibonelo, uma ubheka umdlalo webhola lebhola lakho, sebenzisa ezinye izinkinobho ezungeze insimu ngaphambi noma ngisho naphakathi komdlalo. Noma, bheka ukuthi ungathola indawo yokuzivocavoca enikeza ukubeletha ukuze ukwazi ukugijimela esitokisini lapho omunye ebukela izingane zakho. Cabanga ngezindleko ezengeziwe njengokutshalwa kwezimali emzimbeni wakho nangokwengqondo.
- Okuningi: Indlela Abazali Abangayithola Ngayo Ukugijima
5 - Basakaza Ama-Calories abo
Abagijimi be-Skinny bayazi ukuthi kungcono ukudla ukudla okuncane okuncane nokudla okudliwayo usuku lonke kunokuba badle ukudla kwasekuseni okukhulu, kwasemini nasekuseni. Ukudla njalo amahora amathathu kuya kwangu-4 kusiza ukuqinisa ushukela wegazi lakho futhi kukuvimbela ukuba uboshwe phakathi kokudla nokudla ngokweqile uma uhlala phansi ukuze uthole ukudla. Ukudla ukudla okuncane kukusiza ukugcina amazinga akho omzimba usuku lonke, ngakho-ke kungenzeka ukuthi unamandla amaningi okuzivocavoca.
Okufanele ngikwenze
Nanka eminye imibono ehlakaniphile:
- Gcina ukudla okunempilo esikhwameni sakho, esikhwameni, noma edeskini. Izithelo ezomile kanye namantongomane, ama-oatmeal, noma ama-granola ephansi amafutha angama-stash futhi kulula ukukhethwa lapho kulambile khona ekuseni.
- Ukudla ukudla okunempilo akusho ukuthi kufanele uziphike ngokuphelele. Ukuze ukwanelise izinyosi zakho ezinomsoco, ube ne-pudding engenamafutha, i-yogurt efriziwe noma imishayo yezithelo efriziwe.
- Uma unesithambeko sokudla ngokweqile uma kuziwa ekutheni ungadli, gcina ukunikezwa okulula kwezinto ezilinganiselwe. Kunezinqwaba zamaphakethe we-calorie angu-100 we-pretzels, amakhukhi, nama-crackers atholakala kuma-shelfridi akho esitolo. Hlola le mibono ngamakholomu angu - 100 -khalori . Sebenzisa ukuze ukwanelise ama-munchies wakho ophakathi nango-ekuseni noma phakathi nantambama.
- Okuningi: Ukudla okunampilo kwabagijimi
6 - Badla aphilile, egcwalisa isidlo sasekuseni
Abantu abaningi beqa ukudla kwasekuseni ngoba abanaso isikhathi, abathandi ukudla kwasekuseni bedabuko, noma bacabanga ukuthi kuzosiza ngemizamo yabo yokulahlekelwa isisindo. Kodwa uma ulinda kuze kudle ukudla kwasemini, umzimba wakho uthatha ukuzila ukudla futhi uphendula ngokunciphisa umzimba wakho.
Abagijimi be-Skinny bayazi ukuthi ukweqa ukudla kwasekuseni akusizi ukuthi ulahlekelwe isisindo. Eqinisweni, kuzokukwenza ube nendlala, okwandisa isilingo sakho sokudla konke okubonakalayo. Ukudla kwasekuseni okunomsoco kukuthola ukuthi uvuselelwe usuku futhi kusiza ukuvimbela ukuthi ungabheki ngokuhamba kwesikhathi ngosuku.
Abagijimi abahlala bacindezelekile bayazi nokuthi banethuba elikhulu lokushisa ukudla kwasekuseni khalori ngoba sebebadla ekuseni kakhulu. Bayaqaphela nokuthi ukudla kwasekuseni okusemnandi kuzobasiza ukuthi bashise ama-khalori amaningi ngesikhathi begijima ngoba bazokwenziwa kahle futhi baphumelele kakhulu.
Okufanele ngikwenze
Nazi ezinye imibono yasencane kwasekuseni futhi enempilo :
- I-coop 1/2 indebe encane ye-fat cottage shizi ibe yingxenye yesi-cantaloupe noma i-honeydew.
- Lungisa i-smoothie yasheshe kwasekuseni. Faka indebe ye-1/2 ngayinye ye-yogurt ephansi-fat yogurt kanye nejusi le-orange nge-banana ka-1/2 kanye namajikijolo amaqhwa.
- Phezulu i-bagel nge-non-fat cream cream kanye ne-apula omncane noma ama-pear tincetu.
- Spread ungqimba omncane webhotela le-peanut on isinkwa, ama-bagels, noma ama-muffin angamaNgisi. Okuphezulu nama-banana tincetu.
- I-yogurt iyisidlo sasekuseni esihamba phambili. Phezulu nge-granola noma amantongomane aqoshiwe we-crunch nokudla okunomsoco.
7 - Abasebenzisi Ukudla Njengomvuzo
Abantu abaningi badla ngokweqile noma badla izinhlobo zokudla ezingafanele uma bexhwabile, becindezelekile, noma bafuna ukuzivuza. Abagijimi be-Skinny abasebenzisi ukudla ukuze bazizwe beba ngcono. Yiqiniso, bayazi ukubaluleka kokusebenzisa imivuzo njengesizathu sokugqugquzela. Futhi bayazizuzisa ngemva kokufinyelela umgomo obalulekile, njengokufinyelela irekhodi lomuntu emncintiswaneni. Kodwa basebenzisa imivuzo engeyona yokudla, njengombhangqwana omusha wokunciphisa ama-shorts, i-massage yezemidlalo ephumuzayo, noma i- pedicure . Imivuzo engewona ukudla inomphumela omuhle ohlala njalo kunomvuzo wokudla ngoba awunayo leyo mizwa yecala ngemva kokuvuma.
Okufanele ngikwenze
Nazi ezinye zezindlela ongagwema ukuzidla ngokomzwelo:
- Uma uzithola uhola efrijini noma i-pantry, zibuze ukuthi kungani udla. Uma kungengenxa yokuthi ulambile, zama ukugijima noma wenze olunye uhlobo lokuzivocavoca esikhundleni, ngisho noma kungamaminithi angu-15 kuphela. Ukwenza umkhuba wokufaka ukuziphatha okungahambi kahle komuntu ophilile kuzokwenza umehluko emizamweni yakho yokulahlekelwa isisindo.
- Yenza uhlu lwama-non-food treatments ongathanda, ngakho ungayibhalela uma usulungele ukuzivuza ngokufinyelela umgomo.
- Gcina idayari yokudla bese ulandelela konke okufaka emlonyeni wakho. Uma uqala ukurekhoda konke ukudla kwakho, uzocabangela okwengeziwe ngalokho okudlayo nokuthi kungani uyidla. Abagijimi abaningi balandelela ukudla kwabo emaphephandabeni abo okuqeqesha , ngakho banomlando wokusebenza kwabo nokudla kwabo endaweni efanayo.
- 5 Izindlela Zokugubha Inqubekelaphambili Yakho Yokugijima
8 - Balandela ama-calories abo
Kulula ukungaqapheli ukuthi mangaki amakholori owawudla ngempela usuku lonke, kodwa ukulandelela kokudla kwakho neziphuzo kuzokukwenza uqaphele konke okufaka emlonyeni wakho. Abagijimi be-Skinny balandelela amakholori abo ukuze bagweme ukudla okungenangqondo. Awunamathuba okuba uphuze ngokweqile uma wazi ukuthi uzowubhala phansi.
Okufanele ngikwenze
- Abanye abagijimi bathanda ukulandelela ukudla kwabo kanye nokusebenza kwabo emaphepheni wokuqeqesha Inzuzo eyengeziwe yokwenza lokhu ukuthi bangabona ukuthi hlobo luni lomphumela wokudla okunye okukhona ekusebenzeni kwabo.
- Ungasebenzisa futhi uhlelo lokusebenza lokubala ikhalori noma i-tracker ye-intanethi.
9 - Bathola Ukulala Okunene
Ukulala yingxenye ebalulekile yokulahlekelwa isisindo nokulondoloza. Kubaluleke kakhulu kubagijimi ngenxa yezidingo esizibeka emizimbeni yethu. Uma ukhathele, kungenzeka ukuthi ucindezeleke futhi uzinikele esilingweni ukuze udle ukudla okungenampilo. Ungase ungabi namandla okuzivocavoca nokulungisa ukudla okunempilo.
Okufanele ngikwenze
Zama lawa macebiso ukuze uthuthukise imikhuba yakho yokulala:
- Hlela amahora angu-7-8 wekhwalithi yokulala ebusuku-inani elifanele kubantu abaningi abadala. Uma lokho kukude kakhulu nokulala kwakho okwamanje, zama ukwandisa isikhathi sakho sokulala ezinkwaneni ezincane. Zama ukuthola amaminithi angu-20 ngobusuku obunye ngesonto elilodwa, bese uqhubeka ungeze amaminithi ayishumi ngaphezulu ngesonto uze ufinyelele inani eliphakanyisiwe.
- Misa isimiso sokulala esiphumule, njengokuthatha amanzi okufudumala bese ufunda incwadi noma ulalele umculo otholile.
- Zama ukuthi ungasondeli kakhulu ukulala. Nakuba ukuzivivinya umzimba njalo kukusiza ukuthi ulale kangcono, kungcono ukuqedela ukuqeqeshwa kwakho okungenani amahora ambalwa ngaphambi kokulala.
- Akufanele ulale ulambile, kodwa zama ukugwema ukudla okunzima ngaphambi kokulala. Isisu esisodwa singakugcina uphapheme. Qedela ukudla amahora angu-2-3 ngaphambi kokushaya ifoni.
- 10 Izindlela Zokuthola Ukulala Okungcono