Ukuphila nabantu ekudleni okuhlukene
Ingabe isikhonkwane sendawo etafuleni nxazonke? Ingabe uzama ukudla ngendlela ehlukile kumlingani wakho / umlingani / umndeni / ohlala naye? Lokhu kungaba yinselele, kodwa wazi ukuthi abaningi ngaphambi kokuba uhlangane futhi uthuthuke! Ungaba enye yalezi, futhi nansi ezinye iziqondiso zokusiza.
Izimiso Ezijwayelekile
Thatha ngokwakho. Usuke ube nokudla okusha kwe-fad njalo ngenyanga ngonyaka odlule?
Uma kunjalo, mhlawumbe awucabangi ukuthi abantu ohlala nabo baqhuma amehlo abo kancane. Uma lokhu kubeka insimbi, ungase uzibuze ukuthi kungani futhi ulindele ukuthi lesi sikhathi sihluke kanjani. Uma ufuna ngokujulile ukwenza ushintsho, yenza okufana nakho. Cwaninga ukuthi kungani ufuna ukushintsha, kungani uhlela amamenyu nokudla okulula , ucabange ukuthi ungacabanga ukuthi ulandela indlela yokudla ngokuhamba kwesikhathi.
Lapho abanye beqonda, kuzoba usizo kakhulu. Chaza ukuthi kungani ushintsha ukudla kwakho. Ingabe ukulawula ushukela wegazi? Ngokuvamile, abantu bayasekela uma bebona okwenzayo njengokwelashwa "isimo sezokwelapha". Uma unesifo sikashukela, u-prediabetic, ukumelana nesifo se-insulin, noma une-syndrome ye-metabolic, chaza lokhu kubathandekayo bakho noma ohlala nabo.
Imithetho Ephansi
Lapho uhlala nabanye abadla ngokuhlukile kuwe, ngicabanga ukuthi kunezinto ezintathu eziyisisekelo ezingasiza kakhulu.
1. Azikho Amazwana Adikibazayo. Oshade naye noma ohlala naye akudingeki avumelane nawe, kodwa kudingeka bahloniphe ukukhetha kwakho njengomuntu omdala. Uyazi ukuthi ukusika i-carbs kuyindlela enempilo yokuphepha, ephephile, nesayensi. Ungabatshela, futhi bayakukholelwa noma cha, kodwa kufanele bayeke ukwenza ama-digs ngendlela odla ngayo.
2. Awekho Amaphoyisa Okudla. Akuvamile ukusiza abantu ukuba baphathe kabi ngendlela abanye abayidla ngayo (isib. "Ingabe kufanele ngempela uyidle lokho?"). Uma kungumlingani wakho ozohlala naye impilo yakho yonke, kufanele kufane nesifungo somshado ukuthi nonke nisabantu abadala futhi ngeke nibeke imibono ngalokho omunye nomunye adla. Ngisho noma oshade naye ecela ukuthi uyenqaba, unqabe ukungena kulolu daba. Ngiyazi imingcele yami ye-carb, futhi ngiyazi ukuthi ukwelashwa kanye ngesinye isikhathi ngeke kungilahle. Angilindeli ukuphendula okuvela kugalari ye-peanut!
3. Gcina ukudla kwakho okhethekile! Noma ubani ohlala nabanye abantu uye wazi lokhu. Usendleleni eya ekhaya, ucabanga ukuthi uzoba yini isidlo sakusihlwa, futhi uvula isiqandisini ukuthola ukuthi umuntu usevele uyidlile. Lokhu kubi kakhulu uma ukukhetha kokudla kwakho kunciphile. Thola indlela yokubiza ngayo ukudla kwakho, noma ube neshalofu elikhethekile ukuze ukudla kwakho kuhlale kungokwakho. Ngake ngayazi umfana owayenefriji encane ekamelweni lakhe ukuze agcine abahlala naye ekhaya.
Amathiphu Uma Upheka
Uma ujwayele ukupheka umndeni wakho ukudla, inkinga yokuncintisana kokudla okuncintisana nezidingo kuba lula kakhulu, njengoba usesikhundleni samandla. Ungakwazi ukupheka ukudla okunomsoco ophansi, futhi mhlawumbe ungenezela ngesinkwa, irayisi, amazambane, noma i-pasta kulabadlayo be-starch phakathi kwakho.
Ngokuhamba kwesikhathi, ungase uguqulwe umndeni wakho ube ukholifulawa "ilayisi" kanye ne- spaghetti squash !
Mhlawumbe uzokuthola udinga ukupheka ukudla okuncane okuyi-carby uma ufaka izambatho ezincane ezisezingeni eliphansi lokudla ngesikhathi sokudla. Isibonelo, uma ukhonza inyama ejosiweyo, faka i -carb slale ephansi- kanye nobhontshisi be-soy be-BBQ omnyama , ngisho mhlawumbe ne- dessert .
I-Low-Carb Vs ephansi
Uma uhlala nomuntu ozinikele ekudleni okunamafutha aphansi, kuzodingeka uphule ukudla ezakhiweni eziyisisekelo. Ukupheka amaprotheni amancane nokudla okuningi. Bese ufaka i-carbs ku-plate fat ephansi kanye namafutha ku-low-carb eyodwa. Isibonelo, yenza isidlo se-pasta, kodwa kuwe, shintsha isikhala sakwa-spaghetti ku-pasta, bese ufaka amafutha omnqumo noma i-pesto sauce esitsheni.
Mhlawumbe bobabili nizodla ama-saladi, kodwa ungakwazi ukwengeza i-avocado kanye nokugqoka ama-sugar-based-free based to yours. (Ukugqoka isaladi engenamafutha ngokuvamile kuneshukela elengeziwe, kodwa kulula ukuba wonke umuntu abe nokugqoka kwakhe.)
Thola ukudla okuyinhloko okuphansi kokubili ama-carbs namafutha. Nginezinye izindlela zokupheka eziphansi kokubili amafutha kanye nama-carbs , ngakho-ke kokubili ungabajabulela.
Uma Umlingani Wakho enguPheka
Ukuxoxisana okuningi kuyadingeka uma uhamba kancane noma ungaphansi kwesihe sokupheka komunye umuntu. Ngethemba ukuthi ungakwazi ukuqinisa umlingani wakho noma ohlala naye ukuze uzame ukupheka ezinye izitsha ezincane ze-carb, futhi iziqondiso ezingenhla zingasiza. Kodwa-ke, ngeqiniso, ngamakhono abantu okupheka ahambisana nezitsha ezimbalwa. Ukuzivikela okungcono kakhulu ukuqala ukwenza okunye ukupheka ngokwakho. Ukufunda nje izindlela zokupheka ezimbalwa kungenza umehluko omkhulu. Ngaphandle kwalokho, kusekhona amasu angasiza.
1. Yiba ezinye izakhi eziphansi ezisezingeni eliphezulu. Isibonelo, uma umpheki endlini enza isisindo somhlobo othile, uma une-tortillas ephansi noma isigqoko semifino isaladi, ungafaka isitsha samaswidi sigcwalise isaladi noma ukugoqa. Amanye ama-substitutes afanelekayo afaka izikhwama ze-shirataki noodle noma enye i-pasta ephansi-carb, isinkwa esincane se-carb uma ungayithola, nemifino eluhlaza ye-dips futhi isakazeka.
- Ama-Low-Carb Substitutes for High-Carb Foods
- Imikhiqizo Ephansi-Carb
2. Thola ama-condiments aphansi , njengama-salad ayi-sugar-dressings, i-low-carb ketchup kanye ne-mayonnaise yangempela (izinhlobo ezinamafutha aphansi ngokuvamile zengeze ushukela). Futhi, imifino engenawo ushukela uma unento yokuyibeka (ngempela, akulula ukwenza ama-muffin aphansi-carb!)
3. Yiba nokudla okuncane okukhethekile okubekwe eceleni uma kwenzeka isidlo singenakho ukudla okuningi. Ukwazi ukuthi unayo "ukuhamba kokudla" ngakwesokunene kungenza umehluko wokuhlala ekudleni kwakho.
Okokugcina, gcina engqondweni ukuthi uma unamathela kakhudlwana endleleni yakho entsha yokudla, ukuhlala nabantu abakuzungezile cishe kuyoba. Lapho ukudla kwakho okuncane-kwe-carb kuba "indlela odla ngayo" kunokuba kudle isikhathi esifushane, futhi uma imiphumela ngokwempilo yakho ibonakala, uzothola ukuthi abanye bayoba usizo kakhulu, futhi bangase bakujoyine !