Ukhetha ukudla okunempilo, ukuzivocavoca, uqede umkhuba wakho we-cookie ebusuku, kodwa inombolo esikalini ayikho ukuhlelwa. Umsindo ujwayele? Lesi sihloko sokudla-sikhalazo senza okungcono kakhulu kithi. Nazi ezinye izizathu zokuthi kungani ungahle ulahlekelwe isisindo .
1 - Ukungaqapheli ama-calories
Lona kunzima ukugwinya, kodwa kufanele ngisho: Ngisho nokudla okunempilo kunamakholori. Ukukhetha ukudla okunomsoco kuyinto ehlakaniphile, kodwa ngoba nje kukuthandayo akusho ukuthi ungadla inani elingenamkhawulo futhi uqhubeke ulahlekelwa isisindo. Isidlo sesaladi, i-saumoni, kanye ne-pasta yonke enempilo ngokuqinisekile iphilile, kodwa ungaphuzi izinombolo. I-6-oz. i-salmon fillet enezinkomishi ezimbili zama-clock okugcwele okusanhlamvu ema-khalori angaba ngu-700; isaladi ye-ulethisi no-utamatisi nge isipuni amafutha omnqumo ngamunye noviniga uletha inani lala makhilomitha angu-800.
Ukulahlekelwa isisindo ngokuyinhloko umdlalo wezinombolo: ama-khalori ahambisana nama-khalori. Ngakho khetha ukudla okunomsoco, kodwa ubale lawo makhalori bese ukhumbula "ukudlala ukudla" nge-halo yezempilo. Futhi uma ubala ama-calorie ukuqinisekisa ukuthi uhlangana nomgomo wakho wokulahlekelwa isisindo sekhalori. Bala inombolo yakho ngezansi.
2 - Ukunciphisa Ukuzivocavoca
Phindela emuva ukuze ugijime ngesikhathi sokudla kwasemini, kodwa ungabheki njengedla yokudla mahhala. Kulula ukungaqondisi kahle ukuthi mangaki ama-kilojoule okwamanje ovuthayo. Ukuzivocavoca kwakho kungathembisa ukuthi uzoshisa amakholori angu-500 ngehora lokuphenya kodwa wonke umuntu uhlukile. Ungashisa ama-khalori angu-300 kuphela.
Ukuze uthole imininingwane enembile kakhulu, gqoka umlenze womsebenzi olandelela ikhalori. Futhi khumbula, uma uzivuza ngokuphatha okulinganayo ngama-calories kuya kwamakholori owashisile, kungathi awuzange ushise ama-khalori nhlobo.
3 - Ukubala Ukuqokwa Nokunye Okungeziwe
I-isipuni esisodwa se-ketchup kumaqanda akho noma i-burger ineza cishe ama-khalori angu-20 (futhi kungenzeka ukuthi usebenzisa i-isipuni esingaphezulu kweyodwa. I-ounce yesigamu nengxenye (uhlobo oluthela ngayo ikhofi yakho) linama-khalori angama-40 nama 3.5 amagremu amafutha. I-isipuni ye-mayo ihlanganisa ama-calories angu-90 nama-gramu angu-10 we-fat esikhwameni sakho. Ngisho noma uqaphele kakhulu ngokukhetha kwakho, kulula ukukhohlwa mayelana nokunye okuncane.
Lezi zinto aziyona imingcele, kodwa ngokuqinisekile "zibala," futhi izinombolo zihlanganisa. Ngakho gcina ithrekhi yakho yonke into oyidlayo bese uyiphuza. Ukungazi akuyona injabulo!
4 - Ukudla, Ngisho Uma Ubala Amakholori
Ngiyathanda ukudla okuhle kokudla kakhulu kunoma ubani, kodwa nansi inkinga: Awukwazi kahle ukuthi yini esesidlweni sakho. Ngisho noma le ndawo yokudlela inikeza ulwazi lokudla okunomsoco, lezo zilinganiselwa nje ezisekelwe zokupheka eziqondile ezedlule ngabantu abaphethe. Ingabe ucabanga ukuthi wonke amalungu eqembu lasekhishini anesisindo futhi alinganisa isithako ngasinye?
Manje, akukho lutho olubi ngokudla, ikakhulukazi uma ubuza imibuzo bese wenza izinqumo ezihlakaniphile . Kodwa uma uthola ukuthi inombolo esilinganisweni ngeke ihlehlele, ungase uthande ukucabangela ukusika emuva.
5 - Ukudla Okuhle Ukuba Ukudla Kweqiniso
Ingabe uhlale uthola ukudla okumangalisayo okutholile? Uyazi, lowo ophethe izibalo ezinhle kakhulu ukuthi ungaba yiqiniso? Kungakhathaliseki ukuthi i-80-calorie fudge brownie noma isikhwama esikhulu se-chips esho ama-calories angu-150 kuphela, kungenzeka ukuthi izibalo zakho zokudla okungekho zilungile. Amalebula awahlali enembile ngaso sonke isikhathi, ikakhulukazi uma imikhiqizo ivela kumakhasimende ethu omama-futhi-pop. Uma okuthile kubonakala kunzima kakhulu ukuthi kungabi yiqiniso, kungenzeka.
6 - Ukuphazamiseka kwesabelo
Ngempela uzwile lokhu ngaphambili, kodwa kubhekene nokuphindaphindiwe: Buka ubukhulu besabelo sakho! Ngokuqinisekile, lelo bhokisi lokudla lithi amakholori angu-110, kodwa hlola usayizi wesabelo bese uhlola ukuthi uhlala uthele kangakanani esitsheni sakho. Esinye isici? Ukudla okupakiwe okubukeka njenge-servings eyodwa kuphela kodwa empeleni kunama-servings amabili kuya kwangu-3. Funda amalebula ngokucophelela ukuqinisekisa ukuthi awuwafundi kahle .
7 - Ukuwela ku-0-Calorie Trap
Ungadli inani elingenamkhawulo "lokudla kwe-khalori". Uma nje umkhiqizo unama-khalori angaphansi kwama-5 ngokukhonza, izinkampani zivunyelwe ukuba zifinyelele kuma-calories angu-0 ngokukhonza futhi ngokuvamile izikhulu ezisemthethweni zikhonza kancane. Qaphela ukugqoka isaladi, amaphakethe ama-sweetener, nokupheka ama-sprays ikakhulukazi.
8 - Ukuphuza ama-calories akho
Imibuzo ye-pop: Yini enamakholori amaningi: i-12-oz. ingilazi yamanzi e-orange noma ama-alimondi ayishumi nambili ne-orange medium? Le ngilazi encane engenacala engenamacala ye-OJ inezakhi zamakholori angu-165, kanti ama-combo ama-clock ama-clock at cishe angu-140. Futhi ukudla cishe konke okunethezeka kakhulu. Ukuziphatha kwalendaba encane kufanele uqaphele ukuthi uphuza. Ngomuntu, ngingathanda ukuhlaziya amakholori ami!