Kungakhathaliseki ukuthi ibhadi yesaladi noma ibha yekhoneni, ukuthola ukudla okuphansi kwe-carb kuyisihluthulelo
Njenge-freshman ekolishi, kunezincindezi eziningi ezishaya, kokubili okuhle nokubi. Ukwenza abangane abasha, ukuhlala ngaphandle kwabazali bakho noma amanye amalungu omndeni ngokokuqala ngqa, ukucacisa ngokuziphatha okulimazayo nokucindezela kontanga, izidingo ezintsha zezemfundo, ngisho nokusebenzelana nomuntu ohlala naye oshiya indawo yonke indawo noma ehlabelela umculo ozwakalayo-ukulungiswa kungadala .
Ngalokho kungase kufike ukuthambekela kokudla ngokweqile, okuyinto, kuhlangene nehholo lokudlela elinikeza ukudla okuthosiwe, okushukela, kanye nokudla okuphezulu okuyizinxenye ezingaphezu kwamandla amaningi, yilokho okuholela "kumuntu omusha 15." Ungase uzithole udla ekuziphatheni okucindezelayo, noma ngenxa yokukhathazeka noma ukucindezeleka.
Akukhona lokho kuphela, kodwa lokhu kudla nakho kulula. Ukuze uthole ikhefu lokutadisha ebusuku, ungase uzithole ushaya umshini ovotelayo ngesidla. Ekuseni, lezo zigele ziyinto elula ukubamba indlela eya ekilasini. Kukhona ama-dessert angenamkhawulo ekudleni, futhi ibha yokudlalwa igcinwe kakhulu ngama-muffins nama-cookies. Lezi carbs elicwengile zingakwazi ukugoqa ngesisindo ngesilinganiso esesabekayo.
Ikakhulukazi uma uzama ukusungula isimiso esisha sezemfundo, ungawela kalula emikhubeni emibi engase ibe nzima ukushintsha kamuva.
Ukugwema I-College Carb Trap
Qinisekisa ukuthi kunezinyathelo eziningi zokuvimbela ukuzuza kwesisindo ngonyaka wokuqala ekolishi.
Ngaphandle kokushaya isikhungo sempilo, enye indlela ewusizo yokugwema u-freshman 15 kufanele anake inani lemikhahydrate odlayo. Ukudla okuphezulu, ikakhulukazi uma ungewona umgijimi, kuyindlela yokupakisha ngamakhilogremu okusheshayo. Ukugcizelela ekudleni okuncane kwe-carb kungasinda isisindo.
Ngeshwa, kukhona izindawo zokudla okusheshayo ekolishi.
Kodwa kunezintandokazi eziningi ezinhle, njengezithelo ezintsha nemifino kanye nokukhethwa kokudla okuncane. Futhi, kukhona umkhuba wokuphula ukudla kuze kube yizingxenye ukuze uhlanganise futhi ufanisane nokuthanda kwakho.
Ukuhambela iHholo lokudlela
I-Salad Bars. Cishe zonke izindawo zokudlela ziba nazo manje, ngokukhetha okungaphezulu. Hamba kude nama saladi amazambane kanye nama-macaroni, bese uhamba nomolotha wemifino enhle nemifino eminingi.
Izambatho eziningi ezinamafutha aphansi nezinamafutha zigcwele ushukela, ngokuvamile ziphezu kwesipuni seshukela kuzo zonke izipuni zokugqoka! Ungabuza omunye wabantu endaweni yokudlela ukuze uthole ulwazi oluthile lokugqoka oluneshukela elincane . Noma, ngisho nakakhulu, sebenzisa amafutha omnqumo ngelamula noma uviniga nosawoti kanye nopelepele. Eminye amafutha omnqumo enempilo enhle ngesaladi yakho iyinto enhle, ngoba uma usika i-carbs uzofuna ukwandisa amafutha akho athathe kancane.
Hlanganisa amabhafi othosiwe. Lokhu mhlawumbe umnikelo othakazelisayo kunazo zonke kubafundi ababuka i-carbs yabo. Kulezi zilungiselelo, ungakhetha ukuthi yimaphi amaprotheni nemifino ofuna ukuyifaka. Amanye ama-cafeteriya akuvumela ukuthi upheke ukudla ngokwakho, kanti kwabanye abasebenzi bazokupheka. Loluhlu oluhlaza lwemifino ephansi lungakusiza ukhethe.
I-Pasta Amabha. Uma kungekho-bry-fry bar, kungenzeka kube ne-pasta ibha, lapho ungakhetha khona ukuthi ungabeka i-pasta. Izindaba ezinhle ukuthi, ungakhetha ukuba nezinto ezingenawo pasta! Noma, uma ungeke uthwale ukucabanga ngokuphila okungenawo pasta, cela ingxenye encane yengqolowa ephelele yengqolowa.
Imithetho Eyisithupha Yokudla Kwe-College
Uma ulandela le mihlahlandlela, uzokunciphisa kakhulu ukungenisa kwakho ukudla okunenkinga. Yiqiniso, uma ulandela uhlelo oluthile lwesidlo sokudla olufana ne-Atkins noma South Beach uzofuna ukulandela imithetho yalolu hlelo.
Gxila ezintweni eziyisisekelo. P i- rothini , imifino , nezithelo ezithile kufanele kube yizinto eziyinhloko.
Uma uqinisekisa ukuthi uthola ukudla okwanele, kuzokwenza kube lula ukugwema ibha le-sundae.
Yenza ukudla okuneshukela nesitashi okuhlukile, hhayi umthetho. Izidakamizwa, i-candy, iziphuzo ezinomsoco, izinkwa, amazambane, irayisi, i-pasta, kanye ne-cereal kufanele kudliwe kancane uma ufuna ukugwema ukuzuza isisindo. Hlola le piramidi yokudla ephansi-carb ukuze uthole usizo olungaphezulu.
Ungesabi amafutha. Ngezo zonke izinhlobo zokudla ezinamafutha aphansi nezinamafutha ajwayelekile namuhla, kungaba yinselele ukuthola imithombo enempilo yamafutha. Bheka ukudla okufana ne- avocado , ama-olive kanye namafutha omnqumo, amantongomane, ibhotela le-peanut, futhi, yebo, ngisho nebhotela. Njengoba uDkt Richard Richard Feinman, isazi sokudla okunomsoco kanye ne-biochemistry, uthi, "Imiphumela ehlukumezayo yamanoni iye yalinganiswa phambi kwe-carbohydrate ephezulu. Ukudla okunamafutha aphezulu phambi kwe-carbohydrate ephezulu kuhlukile kunokudla okunamafutha aphezulu phambi kwe-carbohydrate ephansi. " Ngamanye amazwi, uma ubuka i-carbs yakho, ungakhathazeki ngokudla amanoni amaningi.
Gcina ifriji encane ekamelweni lakho. Isiqandisini, kanye nezimbalwa ezimbalwa ezikhethiwe kahle, kungaba usizo olukhulu ekusizeni kude ne-chips kanye ne-pizza. Isibonelo, uma ugcina lwesinaphi nezinye i-ulethisi efrijini lakho ungenza isaladi ye-tuna bese uyifaka ngesi-lettuce. Imfucumfucu yokudla imbewu enye ukudla okumnandi okumele uhlale efrijini lakho. Faka enye esikhwameni se-zip-lock bese uyisa endaweni yokudlela, lapho ungayifaka khona kumaladi. Noma uyifake ku-yogurt ecacile ngamanye amantongomane nezithelo. Hlola lolu hlu oluphansi lwe-carb uhlu lwemibono eminingi yokudla ukuze uhlale ekamelweni lakho.
Sebenzisa ikhishi uma likhona. Uma ungakwazi ukulungisa ukudla okulula njengamaqanda abilisiwe noma pizza ephansi-carb , ungakwazi ukwandisa kakhulu ukukhetha kokudla.
Qaphela kakhulu iziphuzo, utshwala noma okunye. Cishe zonke iziphuzo "ezinempilo" ezidayiswa ngalezi zinsuku zinoshukela amaningi kuwo, ngakho-ke funda amalebuli ngokucophelela. Futhi, ama-cocktail e-bothanti e-bothanti ayathandwa kulezi zinsuku, ngakho-ke uma uneminyaka engu-21 futhi ufika ebhasini lendawo, funda ngo-cocktail ephansi.
> Umthombo
> Eatright.org. Izindlela Ezingamatshumi ayisithupha Zokushaya Umshayeli 15. NgoJanuwari 20, 2015.