Uma kuziwa ngokudla okunempilo, ukulahlekelwa isisindo , noma ukugcina isisindo sakho samanje, kungenzeka ukuthi uphumelele uma wenza izinguquko ezincane ngokuhamba kwesikhathi kunokuba uzame ukudlulisa ukudla kwakho konke ngesikhathi esisodwa. Zama lezi zinguquko ezilula ukuze usebenze ekudleni okunempilo.
1 - Yidla ukudla kwasekuseni.
Ukudla kwasekuseni okunomsoco kukuthola ukuthi uvuselelwe usuku futhi kusiza ukuvimbela ukuthi ungabheki ngokuhamba kwesikhathi ngosuku. Kubaluleke kakhulu uma uhlela ukusebenza noma ukwenza olunye umsebenzi. Ukuzivocavoca kwakho kuzosebenza kangcono uma unikeza umzimba wakho uphethiloli ophilile ekuseni.
Izikhathi zokuphumula ezilula futhi ezilungele abagijimi zibandakanya uketshezi olubandayo nezithelo kanye nobisi olunamafutha aphansi, ubhontshisi obugcwele-bhotela nge-peanut butter, i-yogurt nezithelo, noma ama-waffles okugcwele okusanhlamvu.
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2 - Zama i-calorie ephansi, izinguqulo eziphansi ezithandwayo zokudla okuthandayo.
Ungacabangi ukuthi kufanele ulahle ukudla okuthandayo okuthandayo njenge-macaroni kanye noshizi uma uzama ukudla okunempilo futhi ulahlekelwe isisindo. Sebenzisa izithako ezincane zekhalori noma uzilungise ngokuhlukile. Isibonelo, uma iresiphi yakho ye-macaroni kanye noshizi isebenzisa lonke ubisi, ibhotela, kanye noshizi ogcweleyo, zama ukuyibuyisela ngobisi obumhlophe, ibhotela encane kanye noshizi oluhlaza. Ungakwazi ngisho ukufaka isipinashi esisha nesamatamatisi ukuze wenze ngisho nempilo enhle.
Bheka izindlela zokupheka ezingezansi zekhalori izingubo zakho eziyizintandokazi zakho. Khumbula nje ukuthi ungakhulisi ubuningi bezinxenye zakho zokudla okuphansi, ezinamafutha aphansi.
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3 - Buka ubukhulu bezinxenye zakho.
Amasayizi wesilinganiso esimaphakathi angase abe mncane kunalokho ocabanga. Isibonelo, ama-ounces amathathu enyama angangokulinganisa kwedokethi yamakhadi. Inani elilodwa lokukhonza i-pasta noma irayisi lilingana nobukhulu bebhola le-tennis. Zama ukufaka amanani amancane okudla epulangwe yakho noma usebenzisa amacwecwe amancane. Uma ubeka ukudla okuningi phambi kwakho, uzoyidla ngoba ikhona. Sebenzisa izikhwama kanye neziqukathi zokwahlukanisa ukudla zibe ngamasayizi amancane uma ufika ekhaya kusuka esitolo, ngakho ugweme isilingo sokuvula nokuqeda isikhwama sonke.
4 - Yidla okuningi okusanhlamvu, izithelo nemifino.
Zama ilayisi elibomvu esikhundleni selayisi omhlophe kanye ne-pasta yonke yengqolowa esikhundleni se-pasta ejwayelekile. Hlela ama-servings amahlanu wezithelo nemifino ngosuku. Awudingi inani elikhulu lezithelo nemifino. Ikomishi lesaladi libalwa njengemifino eyodwa, ngakho-ke uzama ukudla isaladi ngesidlo sasemini noma isidlo sakusihlwa (futhi ukhethe kusuka kuma-calorie aphansi, amafutha aphansi noma amafutha okugqoka amahhala).
Nakhu amanye amathiphu okusheshayo okuthola imifino nezithelo ngaphezulu ekudleni kwakho:
- Khonza izaqathe kanye ne-broccoli nge-dial yemifino noma i-hummus.
- Beka amanye ama-blueberries noma ama-strawberries phezulu kwe-cereal yakho noma ku-yogurt yakho.
- Khonza ama-apula namagilebhisi nge-yogurt.
- Engeza isipinashi, pepper, anyanisi, utamatisi phezulu kwe-pizza yakho.
- Uma wenza isangweji, engeza ama-togings amaningi we-veggie - ulethisi, utamatisi, ukhukhamba omunwe omisiwe, namahlumela.
- Sebenzisa i-salsa njenge-topping yamazambane ophekiwe, esikhundleni sebhotela noma ukhilimu omuncu.
- Beka imifino eyengeziwe - njenge-anyanisi ne-pepper - ku-utamatisi wakho we-tomato ukuze uthole amandla engeziwe we-veggie (nesinambithe).
- Thola izikhwama ezincane ezingasetshenzisiwe zemifino efriziwe ukuze uthole ukudla okulula kokudla kwasekuseni.
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5 - Gcina ukudla okulula okunempilo.
Njengoba abagijimi bevame ukulamba usuku lonke, kubalulekile ukwenza ukudla okulula okunempilo kuyatholakala, ikakhulukazi uma ususebenza. Ukugcina ukudla okulula okunempilo, okufana nezithelo, i-veggies, i-granola, noma i-popcorn ephansi-fat, esandleni sakho kuzokuvimbela ukuba ungene emshini ovotayo ukuze uthole ukudla okungekho emzimbeni.
6 - Qala ngokusikeka okunamandla kwenyama nezinkukhu.
Kuzinkukhu, ukukhetha okunamandla kunomzimba omhlophe kusuka esifubeni esingenasici senkukhu noma i-turkey. Uma uthengela inyama yenkomo, bheka nxazonke, i-chuck, i-sirloin noma i-tenderloin. Ukukhethwa kwezinkukhu ezinomsoco kufaka phakathi i-tenderloin bese uvala ama-chops.
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