Yehlisa Isisindo Ngezinguquko Ezilula Emikhuba Yakho Yansuku zonke
Ukulahlekelwa isisindo kuthatha ukuzinikezela, ukugqugquzela nokusebenza kanzima. Kodwa ungenza ukulahlekelwa kwesisindo lula. Kukhona amaqhinga alula angakusiza ukuba unciphise phansi ngomzamo ongaphansi. Ukushintsha lokho okudlayo kungokuqala-futhi okubaluleke kakhulu-isinyathelo. Futhi kanye nokuzivocavoca, kuzokwenza ukuthi ufinyelele umgomo wakho we-calorie wokulahlekelwa isisindo lula.
Ekugcineni, yini ebaluleke kakhulu ekulahlekeni kwesisindo ukuthi mangaki amakhilogremu owathathayo nokuthi mangaki amakholori owashisayo.
Sebenzisa le calculator ukuthola ukuthi mangaki amakhalori okufanele udle ukuze ufeze umgomo wakho wesisindo.
Izinguquko ezilula zokwenza ukulahlekelwa kwesisindo lula
Ungakwazi ukulahlekelwa isisindo ngokushintsha ukuthi udla ukudla okungakanani , kodwa uma ushintsha lokho okudlayo, inqubo yokulahlekelwa kwesisindo ilula nakakhulu. Nazi izinguquko zokudla engiziphakamisayo.
- Ukunciphisa noma ukunciphisa inani lemvu ebomvu ekudleni kwakho. Uma ukudla okufana nama-burgers nama-fat steaks yizinto eziyisisekelo ekudleni kwakho kwamanje, ungase uthande ukucabangela ukusika emuva. Ukunciphisa ukudla kwakho okubomvu kokudla kungahamba indlela ende ekusizeni ukuthi unqume amakhalori bese unciphisa phansi. Uma ukhetha ukudla inyama ebomvu esisodwa noma kabili ngesonto, khetha ukudla okubomvu okunomsoco ukugcina ukudla kwakho endleleni.
Bese uqala ukwakha ukudla ezinhlobonhlobo zezinhlanzi nezinkukhu. Ukudla amaprotheni ahlanzekile kusiza ukuvimbela indlala ukuze udle kancane. Kumele futhi wenze izinqumo ezingcono ezindaweni zokudla okusheshayo ukuze ugcine ama-calorie amafutha esheke . Ukugcina i-shellfish yakho, inhlanzi, inkukhu, ne-turkey ukudla-friendly, qiniseka ukuthi ukhetha indlela efanele yokulungiselela . Dweba amakhodididi aphezulu, aphezulu-khalori afana ne-tartar sauce noma "u-sauce okhethekile" ema sandwichini enkuniwe.
- Sebenzisa izindlela zokupheka ezinempilo. Sika ukudla okuthosiwe. Gcina ukukhetha kwakho kokudla okunomusa okunempilo kunempilo kangcono ngokugcoba, ukubhaka, ukuwagwaza, ukuwabilisa noma ukuwabilisa. Izindlela zokupheka ezingcono kakhulu zokudla kwakho zingamafutha aphansi futhi aphansi kwamakholori.
Ungasetha futhi ikhishi lakho lokulahlekelwa isisindo . Hlela ikhishi lakho ukuze ukulungiselela ukudla okunempilo kulula. Gcina amakhekhe akho abe nemifino eminingi nezinongo ukuze ulungise izitsha zakho ozithandayo ngaphandle kokufaka amafutha engeziwe noma ama-calories. Ungakwazi ngisho ukutshala isitshalo semifino futhi ngeke uphume!
- Qala ukudla kwakho nge isobho noma isaladi. Ukuba nesaladi enempilo noma indebe yesobho ekuqaleni kokudla kwakho kungakhokha ngempela uma uzama ukunciphisa. Lezikhalenda eziphansi "ukudla okugcwala" zingasiza ekunqandeni indlala, nokuvimbela ukudla okudliwayo.
Ngakho yiziphi izobho ezihamba phambili? Yeqa izobho ezinomsoco bese ukhetha isobho noma isobho esisekelwe utamatisi njenge-minestrone. Isobho semifino esenziwe ngomhluzi, isobho, noma isobho se-tomato sinengqondo, ngoba ama-veggies azosiza ukukugcwalisa futhi akunike amandla okuthuthukisa i-fibre nokudla.
Uma ukhetha ukuba nesaladi, isaladi yakho ephezulu nge-dress-cal-dressing, uviniga wase-balsamic noma i-lemon. Uma uthanda ukugqoka okhilimu, yenza isitayela sakho semifino yokugqoka ekhaya ukuze unciphise amafutha nama-kilojoule. - Qedela ukudla kwakho ngezithelo. Esikhundleni sokufinyelela imbiza ye-cookie noma ukuzisiza ekudleni emva kokudla, uqede ukudla kwakho ngezithelo ezithandekayo ngokwemvelo kunalokho. Ngeke nje ugcine amafutha nama-khalori, futhi uzoba nenzuzo eyengeziwe yamavithamini engeziwe, amaminerali kanye ne-fiber. Abambalwa bethu badla izithelo eziningi njengoba kunconywa.
Shintsha Lokho Okuphuzayo Ukuze Ukwenze Ukushisa Kwempahla Kulula
Isinyathelo esilandelayo ohlelweni lwakho lokulahlekelwa isisindo ukushintsha izinqumo zakho zokuphuza. Ukusika iziphuzo ezithile kungenza umehluko omkhulu empumelelweni yakho yokulahlekelwa isisindo eside.
- Yeka emuva ku-soda. Uma uphuza i-soda ejwayelekile, ungase umangale ukuthi mangaki amakhilogrekhi owengeziwe owenzayo. Isibonelo, kuwo wonke ama-ounces angu-20 we-Coca-Cola uphuza, udla ama-calories angu-250. Phuza izibuko eziningana ngosuku futhi ungakwazi kalula phansi 1000 kilojoule liquid!
Uma uphuza okuningi kwe-soda, cabanga ukuthi mangaki ama-kilojoule oyobe usindisa uma uwudayisa ekudleni soda noma emanzini. Amakhulu? Ngisho nezinkulungwane? Khumbula, zonke amakholori angu-3 500 alondolozwe afana nekhadi elilodwa elahlekile! - Phuza amanzi amaningi. Uma uzama ukunciphisa, kubalulekile ukuphuza amanzi anele nsuku zonke. Zama ukuphuza izibuko eziyisishiyagalombili ngosuku. Uzohlala u-hydrated futhi ukusetshenziswa kwamanzi okungeziwe kungakusiza ukuba unqamule kwi-soda . Ungase uthole ukuthi ufuna ukuphuza amanzi esikhundleni soda uma uqala ukuphuza kaningi.Uma ungathandi amanzi, funda ukwenza amanzi afanelekayo ekhaya azokwanelisa kokubili izinyo lakho elimnandi kanye nezinkanuko zakho ezisawoti.
- Qaphela nge-sodas yokudla. I-colas yokudla kanye nezinye iziphuzo ze-soda izidakamizwa zingase zizwakale njengendlela yokudla-friendly ukuze ulahlekelwe isisindo ngoba zingekho ikhalori. Kodwa-ke, kunenkinga yokuphikisana mayelana nomphumela wokungcolisi okungeyona emalini ekulahlekeni kwesisindo okungase kusimangaze.
Ucwaningo oluthile luphakamisa ukuthi ukuphuza ukudla soda kungakukhuthaza ukuthi udle okungaphezulu noma ukhethe ukukhetha ukudla okuncane okunempilo. Abanye ochwepheshe bezempilo baye basikisela ukuthi izidakamizwa ezenziwe ngokwezifiso zenza ukuba izifiso zokudla okumnandi zikhule. - Nciphisa utshwala. Hlanganisa amakholori wengeze ngokushesha. Ababizi ngokuthi isisu sebhiya ngokungenalutho. Ngaphandle kwama -calories ezinxilweni ezidakayo , ukuphuza kungaholela ekudleni okungaphandle kokulawula. Zama ukwehlisa noma ngisho nokuqeda utshwala.
Shintsha Lokho Okwenzayo Ukwenza Ukulahlekelwa Isisindo Kulula
Kukhona imikhuba elula eyokusiza ukuthi uthole kancane futhi ugcine amakhilogremu avulekile.
- Gcina idayari yokudla. Ayikho ithuluzi elingcono lokulawulwa kwesisindo kunokuba idayari elula yokudla. Ukugcina iphephabhuku lokudla njalo kuzokukhombisa izindawo zakho ezinenkathazo, ukudla okukuqala ekubhekeni, izikhathi ezimbi kunazo zonke zansuku zonke njll. Ngikisela ukuthi ugcine idayari yokudla okuningiliziwe okungenani amasonto amabili ukuze ubonakalise ngokunembile imikhuba yakho.
- Funda ngomsoco. Sebenzisa izincwadi ezinhle zokulahlekelwa isisindo nemithombo emihle ye-intanethi ukuze ufunde konke ongakwenza mayelana nokudla nokudla. Ukuqonda izizathu zokukhetha ukudla okunempilo kungenza izinqumo ezilungile zilula ukuzenza.
- Lawula ukudla ngokomzwelo. Uma uzizwa unezinkinga ngokudla ngokomzwelo , ungase ufune ukulandelela imizwa yakho kudayari yakho yokudla , futhi. Kufanele uqophe ukuthi uzizwa kanjani ngaphambi, ngesikhathi, nangemva kokudla. Hlola ngezikhathi ezithile ukungenelela kwakho ukuze ubone ukuthi yiziphi izinkomba ezikubeka ekutheni uzidle noma usebenzise ezinye izimo zokudla ezingekho emzimbeni. Uma uthola ama-binges avamile noma ungabonakali ukubhekana nokucindezeleka noma ukudabuka ngaphandle kokudla, ungumuntu odla ngokomzwelo. Unganqikazi ukwenza i-aphoyintimenti nochwepheshe oqeqeshiwe noma isisebenzi senhlalakahle yomtholampilo ukuze uthole usizo oludingayo .
- Qala ukusebenzisa. Awudingi ukujoyina i-gym noma ukutshala izimpahla zokuzivocavoca ukuze ube phansi. Ungaqala uhlelo olulula lokuzivocavoca ekhaya ukuze ube phansi . Noma mane nje uhambe ngaphandle bese uqala uhlelo lokuhamba lokulahlekelwa isisindo. Khumbula, noma yikuphi umsebenzi kungcono kunomsebenzi. Qinisekisa ukuthi unempilo ngokwanele yokuzivocavoca ngaphambi kokuba uqale.
Khumbula, noma iyiphi yalezi zinguquko eziphilile ozenza ekudleni kwakho, imikhuba yakho yokuphuza nokuthuthukisa izinga lakho lomsebenzi nsuku zonke lizokwenza kube lula ukulahlekelwa isisindo. Qala ngezinguquko ezilula lula futhi wakhe uhlelo lwakho kancane kancane.