1 - Isinyathelo Sokuqala - Unyaka Wokubuyekezwa
Bheka ukuthi ukudla nokudla kwakho kube njani ezinyangeni ezingu-12 zokugcina. Cabanga ngale mibuzo bese ubhala phansi izimpendulo zakho encwadini ukuze ukwazi ukubheka emuva kubo ngonyaka kusukela manje:
- Isisindo sakho silinganiswa kanjani nonyaka odlule?
- Ingabe uzizwa unempilo futhi unamandla amaningi noma ukhathele sonke isikhathi?
- Ingabe uthatha amavithamini noma ezinye izithako zokudla?
- Ingabe udla ekhaya isikhathi esiningi? Uma kunjalo, yiziphi izinhlobo zokudla? Ukudla okuphelele okuphelele, ukudla okwesibhokisi noma ukudla kwe-TV?
- Ingabe udla njalo? Yiziphi izinhlobo zokudlela oyithandayo nokuthi yiziphi izinhlobo zokudla ozikhethayo?
- Usebenza kanjani ngokomzimba? Ingabe uyazivocavoca njalo?
- Ingabe udla izingxenye ezinempilo, noma uyazibeka nazo zonke izidlo?
- Ingabe uyabhema?
- Uphuza utshwala obungakanani ngesonto ngalinye?
Kubalulekile ukubuka ngobuqotho imikhuba yakho yezempilo kanye nokudla ukuze ukwazi ukusetha imigomo ngonyaka ozayo.
2 - isinyathelo sesibili - ukubeka izinjongo
Ingabe ufuna ukunciphisa umzimba ? Ingabe ufuna ukukwazi ukugijima futhi wehlele izitebhisi zakho ngaphandle kokuqhutshwa umoya? Ingabe ufuna ukunciphisa i-cholesterol noma unciphise ukucindezelwa kwegazi? Nquma ukuthi ufuna ukufezani ngenyanga ezayo, nangaphezulu konyaka ozayo.
Umgomo ongenakwenzeka ngenyanga yakho yokuqala kungaba yisinqumo sokuthatha ukudla kwakho kwasemini ukuze usebenze izinsuku ezine ngesonto ngesonto ngalinye kule nyanga kunokudla ukudla kwasemini kokudla nsuku zonke. Esinye isibonelo somgomo wenyanga kuzoba ukuhamba imizuzu engu-30 izinsuku ezine ngesonto ngesonto ngalinye kule nyanga.
Qala ngezibalo zakho. Thatha izinyathelo zokubunjwa komzimba futhi wenze imigomo yakho. Bese ubhala phansi imigomo yakho encwadini yezincwadi noma kuledayari yokudla oyodala isinyathelo esiyisikhombisa.
3 - Isinyathelo Esithathu - Ukunquma Izidingo Zakho Zokudla
Nanka eminye imibono ongase ufune ukuyicabangela:
- Ingabe unaso isifo somfutho wegazi ophakeme? Uma kunjalo ungase ufise ukunciphisa i- sodium ekudleni kwakho ngokugwema ukudla okusemathinini nokwephulwa.
- Ingabe ukhuluphele? Udinga ukunciphisa ukudla kwakho kwekhalori noma ukwandise inani lakho lokuzivocavoca umzimba. Ungakhetha ukudla okuphansi kwe-carb noma ukudla okunamafutha aphansi, qiniseka ukuthi ubukela ama-calories akho namasayizi wesabelo.
- Ingabe unesifo soshukela? Uma kunjalo, khona-ke udinga ukunciphisa ukudla kwakho ushukela.
- Unayo i-cholesterol ephezulu? Ukwandisa ukungena kwakho kwe-fibre e-soluble njenge-fibre etholakala ku-oatmeal. Kuzosiza ukwehlisa amazinga akho e-cholesterol.
Nciphisa ukudla kwakho kwamafutha agcwele futhi ukwandise ukudla kwakho kwama-acids ama-omega-3 ezinhlanzi, i-flax, ama-walnuts namafutha kanola .
4 - Isinyathelo Sesine - Izithako Zezidakamizwa
Ukudla okunempilo kufanele kukunike wonke amavithamini namaminerali oyidingayo, kodwa abantu abaningi bathatha amavithamini ukuze baqiniseke. Kunezinhlobo eziningana ezenziweyo, kodwa konke okudingayo yi-multivitamin elula neyomidiamitha amaningi. Khuluma nomhlinzeki wakho wezempilo ngaphambi kokuba uthathe izithako ezengeziwe noma uma unemibandela yezempilo.
5 - Isithandathu Isinyathelo - Yakha Isidlo Sakho Esisha Sempilo
Nakhu okudingayo ukwazi ukuklama ukudla kwakho okusha:
- Zingaki ukhalori okudingayo ukuba udle usuku ngalunye ukuze uzuze isisindo sakho noma umgomo wokulahlekelwa isisindo?
- Ukudla kwakho amaphethini kufanelana kanjani nendlela yakho yokuphila?
- Ingabe uzizwa ungcono ngokudla ezintathu ezinkulu ngosuku noma ezinhlanu ezincane ukudla ngosuku?
- Ingabe uzoqhubeka udla ezindaweni zokudlela ngokuvamile?
- Yiziphi izinhlobo zezithelo nemifino oyithandayo?
Ukudla okunomsoco kufanele kukunikeze izithelo nemifino emihlanu kuya kweziyisishiyagalolunye ngosuku, ama-gram angu-25 kuya ku-38 e-fibre ngosuku, ama-ounces amahlanu noma ayisithupha amaprotheni ngosuku kanye ne-omega-3 ebalulekile yamafutha acids. Ukuze unamathele ekudleni kwakho okusha, uzofuna ukufaka ukudla okukujabulela. Uma uthanda ama-hamburgers, lokho kulungile. Yenza ekhaya ngezinhlamvu zokusanhlamvu ezigcwele futhi unciphise ubukhulu bendawo yokugqoka, noma usebenzise umhlabathi we-turkey. Engeza okuningi kwe-ulethisi, anyanisi, no-tomato. Khonza i-burger yakho ngesaladi esikhundleni sefriji.
Amathiphu amaningi
- Khetha ubhontshisi obuhlaza obuhlaza obuhlaza obuhlaza obuhlaza obuhlaza obuhlaza obuhlaza obuhlaza obuhlaza obuhlaza obuhlaza obuhlaza obuhlaza obuhlaza obuhlaza obuhlaza obuhlaza obuhlaza obuhlaza obuhlaza obuhlaza obuhlaza obuhlaza obuhlaza obuhlaza obuhlaza obuhlaza obuhlaza obuhlaza obuhlaza okwesibhakabhaka.
- Faka esikhundleni izinja eziphezulu ezishusayo nezinja ze-soy.
- Khetha isinkwa esinezinhlayiya kanye ne-pasta esikhundleni sezinkwa ezimhlophe ne-pasta emhlophe.
- Yeqa ama-dessert ushukela futhi ube nesidlo esincane samajikijolo amasha nge-dab ye-cream ehlutshiwe noma okungewona amafutha okugcoba, bese ufaka ukufafaza kwama-walnuts aqoshiwe.
- Sebenzisa ijusi lemon esikhundleni samafutha njengendlela yokugqoka isaladi.
- Khetha i-fat fat ground turkey esikhundleni se-fat fat fat ground (fat fat fat).
- Ngiphinde ngithole amathiphu okuthola ukudla okunempilo kwimenyu yokudlela .
6 - Isinyathelo Sesithupha - Ukuthenga nokupheka
Yenza uhlu lokudla ngaphambi kokuthenga. Hlala kude ne-snacks yokudla okudlayo kanye nokudla okuphambene nakho lapho uthenga khona. Khetha izithelo nemifino esisha, izinkwa zokusanhlamvu ezigcwele, izinyama ezinomsoco, izinhlanzi kanye nezitshalo. Gwema ukudla okuphezulu kumafutha agcwele, ama-sodium, ama-trans-fat kanye noshukela.
Izindlela zokupheka ezingcono kakhulu zibalulekile emndenini onempilo, futhi:
- Ukuthungatha kungcono kunokushelela okujulile. Ukudla okuthosizelayo kunezela amafutha nama-kilojoule futhi angeke waneze noma yikuphi ukudla okunomsoco.
- Sula imifino yakho esikhundleni sokubilisa ku-mush. Ukuqhuma izitshalo kuzolondoloza amavithamini athola imifino.
- Uma upheka ukudla kwakho okunempilo ekhaya, qiniseka ukwenza kancane kancane ukuthi uthathe emsebenzini noma esikoleni ngosuku olulandelayo.
7 - Isinyathelo Sesishiyagalombili - Ukuqala NgeDayari Yokudla
Uma ungathà sina ngokushintsha ukudla kwakho, ukulahlekelwa (noma ukuthola) isisindo, nokuthuthukisa impilo yakho, uzothola ukuthi ukugcina ithrekhi kwezinto kuyisihluthulelo empumelelweni yakho ekudleni okulula nokuzivocavoca. Lokhu kuzokusiza ukugcine ushukunyiswe futhi kukusize ukubuyela emuva ekudleni kwakho uma unembuyiselo yesikhashana.
Qinisekisa ukuthi uqaphela amanani wesabelo bese ubhala amakholori owadla nsuku zonke. Engeza inani lamakorikhi ngosuku futhi inani lakho leviki. Uma udinga ukulahlekelwa isisindo, wehlisa inani lamakholori odinga ukudla ngesonto ngalinye nge 500. Kubantu abaningi, lokho kwengeza pounds elilodwa ngesonto.
Ungenza idayari yakho yokudla noma ulandele ukudla kwakho okusha okunempilo online.
8 - Isinyathelo Eyisishiyagalolunye - Ukuzivocavoca, Ukufaneleka kanye Nezinjongo Zempilo Ejwayelekile
Ukudla okunempilo kungengxenye eyodwa yokuphila okunempilo. Esinye isici sempilo kanye nokuzivivinya umzimba. Uma uhola impilo yokuphila, udinga ukuphuma uphinde uhambe. Uma ufuna ukunciphisa umzimba, kubalulekile ukwandisa umsebenzi we-aerobic njengokuhamba noma ukugijima. Uma udinga ukwandisa amandla akho, khona-ke udinga ukuqala ukuqeqeshwa ukumelana nokuphakamisa izinsimbi.
Kukhona amaqembu ezempilo, ama-gyms, abaqeqeshi bomuntu siqu kanye nemishini yasendlini ukuze ulungele futhi uphile.
Ingabe uyabhema? Uma kunjalo, uzothola umusa ngokuyeka. Ukubhema kuye kwaxhunyaniswa nezifo eziningi ezingapheli, futhi uzogcina imali eningi ngonyaka ozayo uma uyeka ukubhema.
Uphuza utshwala obungakanani? Ukuphuza okukodwa ngosuku kuye kwaboniswa ukuthi kuyasiza. Ngaphezulu kwesiphuzo esisodwa ngosuku kungalimaza empilweni yakho, noma kunjalo. Uma uzithola uphuza ama-ounces amane ewayini, ama-ounces amabili okwephuza noma ama-ounces ayishumi nambili obhiya nsuku zonke, khona-ke kungase kudingeke unciphise ukusetshenziswa kwakho kotshwala.
- Ukuzivocavoca kwabaqalayo
- Amathuluzi Wokuyeka Ukubhema
9 - Isinyathelo Sesishiyagalolunye - Ncipha Ukucindezeleka
Ukucindezeleka kuyingozi empilweni yakho. Ukucindezeleka kuhlanganisa izenzakalo zansuku zonke ezinjengezinsuku zokugcina eziqhubekayo emsebenzini; isikhathi eside sokushayela nge-traffic eyengeziwe; imisebenzi eminingi kunesikhathi sokwenza; nokuhlukunyezwa ngokomzwelo njengokufa noma isehlukaniso.
Nciphise ukucindezeleka
- Izinguquko Ezinhlanu Ekuphileni Okucindezelekayo
- Izindlela Ezinhlanu Ezinkulu Zokuqalisa Usuku Lwakho
- Ukucindezeleka Ukucindezeleka
- Ukwelashwa Kwemvelo Ukucindezeleka Nokukhathazeka
- Ukuzivocavoca Nokucindezeleka Ukukhulula
10 - Isinyathelo Seshumi - Ukugqugquzela Nokulondoloza
Ngezinye izikhathi ukuqala ngokudla okunempilo nokuhlelwa kwempilo yingxenye elula. Abaningi bethu batshaya amabhulogi ngezikhathi ezithile ngenxa yamashejuli omatasa, ukulahlekelwa kwesisusa, futhi ngezinye izikhathi siwashaya ama-plateaus.
Lokho kuyizikhathi lapho sizizwa sengathi senza konke okulungile, kepha isikali asibonakali siphelile. Uma lokhu kwenzeka, ungayeki. Nazi ezinye izihloko nezinsiza ezizokugcina uzikhuthaze: