Uzwile ngaphambili: "Kufanele wenze indlela yakho entsha yokudla ingxenye yokuphila kwakho." "Akuyona ukudla, kungukushintsha kokuphila." "Ukudla kwe-Fad kuholela ekwenzeni i-yo-yoing, futhi ubuyela emuva."
Konke kuyiqiniso. Ijusi ihlanza, idla, izidlo eziphansi kakhulu zekhalori, ukuvinjelwa okukhulu kwe-carb, nezinye izindlela zokulahla umzimba wakho wokudla zingase zisebenze okokuqala ukukusiza ukuthi unciphise isisindo-kodwa zingasenakulondolozeka ngokuhamba kwesikhathi.
Awuthumeleli umzimba wakho kuphela kwimodi yokulala nendlala, futhi uzibekelele ekudleni ngokweqile kanye nokuntuleka kokudla okunomsoco. Kodwa uma kungekho okukusebenzele esikhathini esedlule ngaphandle kokuhlushwa, uzibeka kanjani esimweni sokusimama, ukulahlekelwa kwesisindo esinempilo, noma ukugcina isisindo sakho sinciphile uma ufinyelela isisindo somgomo wakho?
Isihluthulelo sokuphumelela ekudleni okungapheli isikhathi eside sokudla i-carb kuwukuguqula kusuka "ekudleni" endleleni entsha, enempilo yokudla ehlangabezana nezidingo zakho nemigomo yakho. Nazi amathiphu amane okuzokusiza ngale ndlela.
Thola i-Sweet Spot Yakho
Umqondo wokunciphisa i-carb ukuthi ekugcineni, uzobona ukuthi iyiphi i-carb level egcina wena ngamandla akho aphakeme kakhulu, indlala ephansi , isisindo esimeme esincane kunazo zonke , nesisu esisimeme segazi. Okufanelekile, inani le- carbohydrate oyidlayo lizogcina ushukela wegazi lakho lihlale liqinile, ngakho-ke ngeke kube yilapho-carb ephakeme kakhulu, okuthumela ishukela lakho legazi ku-roller-coaster, kukufisa ushukela nokudla okungenamsoco, futhi kwandisa ama-belly fat .
Uma usuthole ukubekezela kwakho okuyingqayizivele-inani elikugcina uguqulwa kodwa akukwenzelisi ukwedlula ama-carbs amaningi-futhi uzwa ukuthi uzizwa kanjani uma udla inani elifanele le-carbohydrate emzimbeni wakho, uzobe usendleleni eya ekwenzeni i-carb ephansi idla ingxenye yokuphila kwakho phezu kwesikhathi eside.
Yenze Ngezempilo
Uma ubhekene ne-wheatgen, noma i-gluten, okuyinto iphrotheni etholakala ukolweni, uzofunda ukuhamba ngaphandle kwayo. Ezitolo zokudlela, uzobe usujwayele ukungazinaki isikhwama sesinkwa, ungaceli ama-croutons, ungalawuli i-pasta, njll. Yebo, kungaba yinselele ekuqaleni ukulungisa, kodwa ekugcineni, kungaba nje "indlela odla ngayo." Uzokwazi ukuthi lokhu kuyindlela nje umzimba wakho. Kunezimo eziningi zezokwelapha eziphoqelela abantu ukuba balungise indlela yabo yokudla-unomphela.
Isibonelo, abanye abantu banamathuba okuba nesifo sikashukela noma babe emgwaqeni wokuthuthukisa. Uma une-insulin ukumelana, isandulela sesifo sikashukela, ungase ube neglucose yegazi engagxilile futhi ugijime nxazonke, okwenza uzizwe ungaphansi kwezinga lakho. Lokhu kusho ukuthi kungcono ukugwema ukudla okuphezulu kwe-carb, okwandisa ushukela wegazi lakho kanye nokwehliswa okukhulu kwe-insulin.
Akungabazeki ukuthi kuyisiqhumane ukukhipha unomphela ukudla okuvela ekudleni kwakho ukuthi ujabulele ngempela. Akuyona into ejabulisayo ukuthola ukuthi umzimba wakho udinga ukunakekelwa okwengeziwe ukuthi ube ngcono kakhulu. Kodwa bheka nxazonke. Lokhu kuyiqiniso kwabaningi uma kungenjalo abantu abaningi, futhi njengoba sisekhulile, ngokuqinisekile kuba "iningi."
Uhlangothi oluhle ukuthi uma wamukela ukuthi umzimba wakho "unesidingo esikhethekile," ungenza okuthile ngakho-into ebiza imali encane kakhulu ayifaki ukuhlinzwa noma imithi futhi ayikho inqubo ebuhlungu ehilelekile.
De-Carb Your Comfort Foods
Uma ukudla i-carb ephansi kubonakala kunzima kakhulu noma kunzima kuwe, sekuyisikhathi sokuhamba ngokuthola i -carb ephansi, abafaka endaweni enempilo okungenani kokunye okuthandayo okuthandayo. Cabanga ukusebenzisa i-zucchinis ukwenza i-noodle ye-zucchini esikhundleni se-noodle kakolweni kuzidlo zakho eziyizintandokazi ze-pasta. Yenza irayisi elayisi esikhundleni selayisi omhlophe. Esikhundleni samazambane amafriji, zama ukwenza isanqante fries. Kunezindlela ezingenamkhawulo zokusebenzisa imifino, futhi zinezinzuzo ezingapheli zezempilo-lokho kuyinqoba-ukunqoba.
Funda izindlela zokupheka ezilula
Iqiniso liwukuthi, ngaphandle kokwazi ukupheka, sekukhona nje kuphela ukudla okungakusiza.
Uma uhlala udla ngaphandle, awukwazi ukulawula izithako ezisetshenzisiwe, noma amanoni, i-carb, ikhalori, noma okuqukethwe kokudla kwe-sodium. Lokhu kwenza kube nzima kakhulu ukwazi ukuthi yini oyidlayo, akeke ubale ama-carbs. Uma umbono wakho wokupheka "ukhonza phambi kwesitofu," ake sishintshe okwamanje. Ukudla okuningi okunomsoco, okunempilo kungenziwa emaminithini uma unamakhono amancane okupheka okulula ukufunda. Noma yimuphi umculi uzokutshela lokho okulula kuvame ukuhamba kahle. Funda ukuthi ungenza kanjani ukudla okulodwa oyithandayo ngempela, futhi uthole okuhle kuwo. Bese, engeza enye, nokunye. Bamba abangani bakho! Ukupheka kungaba empeleni umsebenzi wokuzilibazisa, wokudala uma ufinyelela emoyeni. Siyabonga ku-YouTube, akukho ukusweleka kokufundiswa kwevidiyo okukubonisa indlela yokupheka yonke into kusuka kumaqanda kuya ku-broccoli eshushubile izitsha eziyinkimbinkimbi.
Vimbela imigomo "Ukukopela" nokuthi "Ukuwa kwe-Wagon"
Lokhu kungaba okubaluleke kunabo bonke. Uma i-carb ephansi iba "nje ngendlela oyidla ngayo," noma yikuphi ukudla okuphezulu okukhethile ongakhetha ukuzidla ngezikhathi ezithile kusengaphakathi kwendlela yokudla ephansi. Isibonelo, isikhathi esiningi, ungadla ukudla okunomsoco ophansi. Ungasebenzisa imifino esikhundleni se-pasta. Ungabhaka nge-flour nut ne- flax imbewu imbewu . Ungagxila kumaprotheni nemifino kukho konke ukudla, kungaba ekhaya noma ngaphandle. Kodwa uma uphuma nge-sushi neqembu labangane, akudingeki ukhethe wonke irayisi aphume emigqumeni (kulula kakhulu ukuphakamisa inhlanzi elayisi ne-nigiri, noma kunjalo). Uma uphuma ukudla okukhethekile futhi kukhona i-creme brulee kwimenyu, ungavuma. Ingabe lokhu kusho ukuthi "uphuma enqoleni" noma "ukukopela"? Cha! Kufanele kube khona indawo yokuguquguquka kunoma yikuphi ukudla. Ukuphila kusithatha ngezindlela eziningi, futhi ukudla yingxenye ebalulekile yokuphila.
Yiqiniso, kungenzeka ukuba uguquguquke-ke-ke, sizothola izifiso ze-carb, inzuzo yesisindo, noma "i-carango hangovers." Uma lokhu kwenzeka, asikho isidingo sokuhlambalaza, ukuzishaya indiva, noma ukugxeka. Sivele sigijimile ukuhlola indlela eya eceleni, futhi sidinga ukuzulazula emuva. Kodwa lokho akudingeki kube umzabalazo-emva kwakho konke, manje sesiyazi indlela yokudla engcono kakhulu kithi. Kumele ubuyele emuva emthonjeni emva kwalezi zingxube ezingavinjelwe emgwaqweni.