1 - Zisiza ngokwakho ukudla okuningi
Uma ugula, ulahlekelwa isisindo, futhi ungenaso isifiso, kungenzeka ngenxa yokugula, ukukhathazeka ngokomzwelo, noma njengomphumela ohlangothini wokwelashwa. Uyazi ukuthi udinga ukudla okuningi ukuze uthole isisindo emuva noma, okungenani, ulondoloze isisindo sakho samanje, kodwa awuzizwa uthanda ukudla noma yini.
Ungazama ukuziphoqa ukuba udle, kodwa lokho kungase kwengezele ekucindezelekeni kokugula. Ngakho-ke ezinye zezindlela ezilula ongakwandisa ukudla kwakho. Flip ngokusebenzisa umbukiso wesilayidi ukuze ufunde kabanzi. Lesi seluleko siyakulungele nabanakekeli abazama ukuthola owathandekayo ukuba adle kancane kancane.
2 - Yibhalise Ngokudla Okuthandayo
Uthola ukuthi kulula ukudla into oyithandayo, ngakho gcina ukudla okuthandayo okuthandayo. Uma ungakhulumi ukwenza uhambo ekudleni, mhlawumbe umnakekeli, ilungu lomndeni, noma umngane angathatha ezinye zokudla okuthandayo futhi athathe isfriji kanye namashalofu akho ngokudla oyithandayo. Izinsizakalo zokulethwa kwendawo noma amawebhusayithi anjenge-Amazon.com enza kube lula ukuthenga futhi ungaba nokudla kwakho ngosuku olulandelayo.
3 - Yidla ukudla okulindile esikhundleni sokudla okukhulu
Umcabango wokudla okukhulu kakhulu ungakushiya uzizwe ukhululekile, kodwa isiphuzo encane cishe ngeke sibonakale sibi kakhulu. Ngakho kunokuba uziphoqe ukuba udle ukudla okuyisithathu okukhulu ngosuku, gcoba ukudla okuyisithupha okungenani okuyisi-7 noma oku-7 esikhundleni salokho. Zama sandwich encane, indebe noma isobho, noma ambalwa amantongomane anezithelo ezithile.
4 - Khetha Ukudla Okunamandla
'I- Energy dense ' yindlela ehloniphekile yokusho ukuthi into ephezulu ngamakhilomitha. Uma nje ukwazi ukudla ukudla okuncane okuncane noma ukudla okungavamile, kuwumqondo omuhle ukhetha ukudla okuphezulu khalori. Ukudla okunamandla okunomsoco kuhlanganisa ushizi, amantongomane noma ibhotela, ama-avocade nama-legumes. Engeza u-sauce oyintandokazi, ugqoke, u-shredded noma ushizi ocibilikile, ibhotela, noma i-gravy ekukhonzeni amazambane, ilayisi noma i-pasta, ukuze uthuthukise ukudla kwakho kwe-caloric.
5 - Khipha ama-Flavour
Mhlawumbe ingxenye yenkinga ukuthi awukwazi ukunambitha ukudla kwakho, okungenzeka kube yingxenye yokuguga. Engeza amakhambi nezinongo ekudleni kwakho ukuthuthukisa ukunambitheka. Noma mhlawumbe umshini we-Tabasco noma iSracha sauce. Usawoti uthuthukisa ukunambitheka, kodwa uma unomfutho wegazi ophakeme, kufanele ukhulume nodokotela wakho mayelana nokudla usawoti noma ukhethe izakhamuzi zesasa.
6 - Beka ithebula elihle
Khipha indawo yakho yokubeka indawo enhle kakhulu futhi ukhanyise ikhandlela noma amabili, uma ufika kuso, noma udle ukudla kwakho nomculo ozithandayo odlala ngemuva ngoba umkhathi okhululekile futhi ojabulisayo wenza ukudla kube mnandi kakhulu. Kungcono nakakhulu uma ungajabulela ukudla namalungu omndeni.
7 - Phuza amanzi phakathi kokudla, hhayi ngesikhathi
Amanzi okuphuza ngaphambi nangesikhathi sokudla anganciphisa inani lokudla oyodla ngenxa yevolumu. Kuhle ukujabulela isiphuzo ngesidlo sakho, kodwa nje uthathe ama-sips ambalwa ukuze ugxile ekudleni. Bese uphuza amanzi noma uncelise nge-ice cubes phakathi kokudla.
8 - Shintsha Ukuthungwa Kokudla Kwakho
Uma unenkinga yokuhlafuna noma ukugwinya ukudla, kungasiza ekushintsheni ukudla kwakho . Ungakwazi ukusika noma ukunciphisa inyama kanye nemifino eluhlaza ibe yizinkinobho ezincane ukwenza ukufuna ukufuna. Engeza ukudla okunomsoco nokuhlanzekile, ngakho-ke kulula ukugwinya, noma udle ukudla okulula njengokufana nesobho, i-yogurt, nezithelo ezivuthiwe kakhulu.
9 - Phuza Ukudla Kwe-Liquid
Uma nje ungazifisi ukudla, ukuphuza i-Breakfast Qinisekisa noma iCarnation Instant, noma enye indawo yokudla esikhundleni. Ungenza futhi izithelo zakho ezijabulisayo ze- smoothies uma une-blender enamandla. Engeza ama-calories amaningi kuma-smoothies akho nge-spoonful ye-bhotela yamapayipi noma amaprotheni powder.
10 - Thola Ukuzivocavoca
Umsebenzi wokuzivocavoca ukhulula amakhemikhali ebuchopho angathuthukisa isimo sakho sengqondo futhi ashukumise ukudla kwakho. Ukuhamba kancane cishe ihora noma ngaphezulu ngaphambi kokudla kungasiza nje ukwenza lokho kudla okulandelayo kubonakale okukhanga kakhulu.
Umthombo:
I-American Cancer Society. "Ukudla, Ohluphekile."