1 - Shintsha Ukudla Kwakho
Ngikwazi ukushintsha imikhuba endala yokudla, enzima, futhi kuthatha isikhathi eside ukujwayela imikhuba entsha yokuhlala unomphela. Kodwa ungenzi kube nzima kakhulu. Kungakhathaliseki ukuthi ukudla kwakho kubi kangakanani manje - nansi izinto ezinhlanu ezilula ongakwenza manje ukuze uthuthukise indlela odla ngayo.
2 - Engeza imifino eyengeziwe ekudleni kwakho okulandelayo
Angikhathaleli uma ukudla kwakho okulandelayo kungukudla kwasekuseni, ukudla kwasemini noma isidlo sakusihlwa, ungathuthukisa ukudla kwakho kweso ngokudla imifino eyengeziwe. Khetha eyodwa eluhlaza noma enemibala enenzuzo enkulu yokudla okunomsoco. I-steam enye i-broccoli ukuya ngesangweji sakho kwasemini, futhi wenze izinhlangothi ezimbili zemifino ukudla kwedinner esikhundleni seyodwa. Noma udle isaladi enkulu. Lokhu kusebenza ngisho nokudla kwasekuseni - engeza isipinashi emaqanda akho aqoshiwe noma wenze i-smoothie eluhlaza.
3 - Yidla izithelo ezintsha
Ngesikhathi esilandelayo uma ukhona emgqeni wesidlo sasemini, uthathe i-apula noma i-pear esikhundleni sekhukhi noma ucezu lwekhekhe. Noma, uma udla ukudla kwasekuseni ekhaya, ujabulele isitsha samajikijolo for dessert. Awudingi ukuyeka i-dessert yakho uma usetshenziselwa isitsha sebusuku se-ayisikhilimu. Vele uthinte - sebenzisa cishe isigamu semali ovame ukuyidla bese ugcwalisa lonke isitsha ngezithelo ezintsha ezifana nama-strawberries, ama-blueberries, noma ama-peaches aqoshiwe. Uzonciphisa ama-calories, futhi uzothola inani elingcono lokudla okunomsoco . Futhi kusenambitheka kakhulu.
4 - Phuza amanzi amaningi
Amakholori amaningi angaphezu kokushukela namafutha avela eziphuzweni odlayo. Ukuphuza amanzi amaningi kungakusiza ukuba ulahlekelwe isisindo uma uphuza endaweni yeziphuzo ezithambile zoshukela. Futhi uma uphuza utshwala, engeza ingilazi yamanzi phakathi kweziphuzo. Uma uzonda ukunambitheka kwamanzi, ungawufihla ngesigaxa selamula, i-lime, ikhukhamba noma i-chinanate esisha.
5 - Yenza Ingqikithi Yakho Elandelayo I-Grain Yonke
Izitshalo zonke ziphezulu e-fiber kunezinhlamvu ezimhlophe ezicwengisiwe njalo, futhi njengoba abantu abaningi bangasebenzisa i-fiber ngaphezulu, kungase kube yisikhathi sokushintsha. Ngesikhathi esilandelayo lapho udla isinkwa, qiniseka ukuthi ukhetha okusanhlamvu okuphelele okungamaphesenti angu-100 noma amaphesenti angu-100 wonke isinkwa sokolweni. Shintsha okusanhlamvu kwakho okumnandi ngesitsha se-oatmeal noma i-100% yamaphesenti okusanhlamvu okusanhlamvu ngesikhathi sasekuseni. Khetha ilayisi lesibhakabhaka noma lonke i-pasta yengqolowa yokudla.
6 - Qaphela ukunakwa kweNgxenye
Kukhona isisho esidala ngamehlo akho amakhulu kunesisu sakho. Nakuba ngokuqinisekile lokho akulona iqiniso, kulula ukulayisha ingxenye enkulu yokudla kunalokho okudingayo, ikakhulukazi uma ulambile. Ngakho, ekudleni kwakho okulandelayo, yimise umzuzu ukuze ucabange ukuthi udla kangakanani .
Umthombo wakho wamaprotheni (inyama, izinkukhu, inhlanzi, njll) kufanele uthathe cishe ingxenye eyodwa kwekota yeplate yakho, futhi noma yikuphi ukudla okune-starchy njengamazambane, irayisi noma i-pasta, kufanele kuthathe enye enye ikota. Esinye isigamu seplate yakho ingagcwaliswa izithelo nemifino ephansi enomsoco onjengezotamatisi, i-broccoli, i-cauliflower, i-asparagusi, i-peas, ubhontshisi obuluhlaza noma isaladi legadi. Lokho kuyobe kukwanele ukukugcwalisa, kodwa uma usulambile, hamba imifino eyengeziwe.