Sibheja ukuthi siyazi ukuthi uzizwa kanjani manje. Ubukade ulandela ngokwethembeka ukudla okunempilo kwamasonto (noma izinyanga), futhi ubuzwa kahle ngawe kanye nenqubekela phambili oyenzayo. Isisindo sakho sisondela emgomweni wakho, futhi konke kwaba kuhle uze ukhohlise ekudleni kwakho.
Mhlawumbe itholakale kuwe. Leyo qhezu encane ye-tshokoleji yaba yizicucu ezimbili noma ezintathu nsuku zonke.
Mhlawumbe kwakungakazelelwe, ngokufana nokugqothula ngesikhathi sezinsuku ezinkulu zokuzalwa noma iholide. Kunoma yikuphi, manje uzizwa unecala (futhi mhlawumbe uvaliwe futhi u-groggy, futhi), futhi awukwazi ukuthi ukwenze ngani.
Okokuqala, sicela ungabi nomubi. Cishe sonke siwayeka ukudlala njalo. Ukuziphatha okuvamile. Yamukela, zithethelele, futhi masisize ukuthi ubuyele ekudleni kwakho okunempilo.
Ungadli Ukudla
Kuzama ukweqa ukudla ngoba ufuna ukusika ama-calories. Inkinga ngokudlula ukudla kungukuthi ngokungadli manje, uzobe ulamba ngokuhamba kwesikhathi, futhi lokho kwandisa amathuba okudla kakhulu ekudleni kwakho okulandelayo.
Gcina ithrekhi yento ethize uphinde ulungise kabusha imigomo yakho
Abantu abagcina ithrekhi yamakholori edayari yokudla bavame ukuphumelela kakhulu ngokulahlekelwa isisindo . Mhlawumbe udinga ukugcina ithrekhi ye- sodium yakho, amafutha, noma ama-carbohydrate.
Yenza uhlelo
Hlela ukudla kwakho ngokusekelwe kwikhalori yakho yansuku zonke, i-carb, i-fat noma i-sodium count.
Khetha ukudla kwasekuseni okukuhle kuwe, njenge-high-fibre cereal noma oatmeal, amajikijolo noma izithelo, nobisi. Yenza (noma ulandise) isaladi eluhlaza okwanele nemifino yokudla kwasemini, kodwa hamba kalula ngokugqoka. Isidlo sakho singasifaka umthombo wamaprotheni ophansi ofana nezinhlanzi eziphekwe noma izinkukhu ezinomsoco onemibala eluhlaza kanye nembala (broccoli, izaqathe, isikwashi noma ubhontshisi obuluhlaza, isibonelo).
Nika Umzimba Wakho Iphule Ekudleni Okudutshulwa Kakhulu Nokuzidla
Ukudla okusheshayo nokudla okulula okusetshenziselwa ukujwayela kuvame ukuphakama ngamakholori avela kumafutha kanye nama-carbohydrate, futhi ngaphansi kwe-fibre, amavithamini namaminerali. Khetha izithelo nemifino esisha (noma efriziwe), bese ukhetha izinkukhu ezintsha, ezincibilikile, inhlanzi nenyama esikhundleni se-sausage esetshenzisiwe, izinja ezishisayo kanye nezinyama zasemini.
Lahla iziphuzo ze-Sugary
Iziphuzo eziphuzile zikunika ukhalori kodwa akukho nenye inzuzo yokudla okunomsoco. Hlola ukudla kwakho kotshwala. Utshwala uneza amakholori, kanye nama mixers adizayo anganezela ngisho nangaphezulu. Phuza amanzi ahlanzekile noma acwebezelayo angakwazi ukugcwalisa isidingo somzimba wakho wamanzi ngaphandle kokungeza amakhalori. Engeza ucezu lwelamula, i-lame, noma ikhukhamba ukuze uthinte ukunambitheka . Ubisi olunamafutha aphansi kanye nezithelo ezingamaphesenti angu-100 noma imifino yemifino yiziphuzo ezinempilo, futhi. Ungakhohlwa ukulandelela amakhalori noma i-sodium.
Qala futhi
Ingabe ushiye ukusebenza kwakho? Unganikeza ukudla kwakho kancane kancane ngokushaya i-gym (noma umgwaqo uma uhambahamba noma umgijimi) futhi. Ukuzivocavoca kusiza ukulahlekelwa isisindo ngokushisa ama-kilojoule engeziwe, futhi kungathuthukisa isimo sakho sengqondo, esingakusiza ukuba ubhekane nezifiso.
Yiba Nenye Igumbi Eliyigugu
Shiya ngokwakho igumbi elincane lokugulisa okwamanje. Ukudliwa kungokwemvelo; umcabango wokuthi cha u-ayisikhilimu noma amakhukhi angenza uzizwe u-grouchy.
Nika amakholori angu-100 kuya kwangu-150 ngosuku ngokuphatha noma ukudla okulula. Kuzodingeka ubukele ubungako bakho besabelo ngoba ibha ye-candy evamile ine-calories angu-250 kuya ku-400 futhi isikhwama se-chips singase sibe nama-khalori angu-200.
Umthombo:
Iminyango ye-United States yezoLimo nezeMpilo kanye nezinsizakalo zabasebenzi. " Izinkombiso Zezinkukhu zabaseMelika, 2015-2020."