Indlela Okuphuza Ngayo Ithonya Impilo Yakho Nomndeni Wakho
Kungase kubonakale sengathi kuyoba yimpi yokukhuphuka ukuze uthole umndeni wakho ukushintsha kusuka kuma-sodas amakhulu, okuphuza amandla, neziphuzo ze-sugary eziphuzo ezinomsoco ezifana namanzi nobisi. Ngikholelwa ukuthi yimpi edingekayo ukulwa.
I-Sugar kakhulu
Ukudla okuphezulu okweshukela-iziphuzo ezinomsoco kuye kwaba yisisusa esiphezulu sezinga eliphezulu lokukhuluphala phakathi kwezingane zethu.
Bewazi ukuthi enye i-ounce engama-12 e-soda ingaba nezipuni eziyi-10 ushukela? Nginesiqiniseko sokuthi akekho ozokwazi ukunikeza ushukela oluningi ezinganeni zakho ngokudla noma ukudla okulula ukudla ukuze uzame ukuyibeka ekomelweni labo. Uma wenza, bangase babe nokudla okuncane kwezakhi ezibalulekile, njengevithamini C, i-vitamin A, i-folate, i-magnesium ne-calcium. Ukuncipha kwe-calcium kungaholela ekutheni kube nesisindo esinciphile, esingabangela ukuba amathambo aphukile ezinganeni futhi kungase kuholele ekubeni nesifo se-osteoporosis kamuva ekuphileni.
Indlela Yokwenza Ukushintshela Eziphuzweni Eziphilile
Kunezindlela ezimbili zokunqoba le mpi. Omunye ukuqinisekisa ukuthi wonke umuntu uyaqonda ukuthi iziphuzo eziyingozi zoshukela zingaba kanjani. Vumela izingane zakho nomngane wakho bazi ukuthi lezi ziphuzo zihola izinkinga ekutheni uzuze isisindo kanye nezinkinga zamazinyo nokuthi ukungabi khona kweziphuzo eziphathelene nezibisi kungaholela emathanjeni aphukile. Elinye iqhinga elidingekile ukuhlinzeka ngokukhetha okunempilo ukuthi umndeni wakho uzokufunda ukuwuthanda.
Iziphuzo eziyi-5 ezinempilo kakhulu kunazo zonke Imindeni
Njengoba uqinisekisa umndeni wakho ukuthi unciphise ukudla kwabo okuphuza okweshukela, ungawazisa kulezi zinqumo ezingcono.
- Amanzi . Kungakhathaliseki ukuthi kuyinto ephathekayo noma evulekile, ekhethiwe noma ecacile, amanzi iyisici esiyisisekelo sokuhlelwa kwempilo yomndeni wakho futhi isiphuzo esiphelele kubo bonke abantu. Kuyasiza ukukugcwalisa futhi kubalulekile emisebenzini eminingi yomzimba. Kukhona iziphuzo eziningi eziqhamuka njengamanzi asenayo ushukela noma ama-sweeteners okufakelwa angeziwe. Hlola ukuqinisekisa ukuthi ilebula ayihlanga amakholori noma ama-sweeteners okufakelwa ukuze uthole into yangempela. Bonisa izingane zakho ukuthi amabhodlela amanzi ahlale ekhona abasha abadlali abaningi, intsha, kanye nabantu abadala abakhathazekile ngempilo abaphethe nabo banempilo futhi bayaphilile! Nanka eminye imibono yokwenza amanzi athakazelise kakhulu izingane zakho.
- Yiba namanzi amaningi atholakalayo ase-seltzer atholakala njengamanye amanzi alula.
- Sebenzisa i-lemon, i-lame, noma ezinye izithelo ze-citrus emanzini akho. Noma zama izinkamba zekhukhamba ukuze uthole ukunambitheka okuqabulayo.
- Njalo gcina amabhodlela amanzi emotweni noma emasakeni okukhipha izingane zakho ukukhuthaza ukusetshenziswa kwamanzi.
- Ubisi . Ubisi olunamafutha aphansi namanoni aluhlaza okunye okunempilo. Eceleni kwamanzi, ubisi olunamafutha aphansi noma obunamafutha nobisi lwe-soy yizinketho ezinhle kakhulu zokuphuza umndeni wakho. Ubisi luqukethe i-calcium, esivame ukuyenza ngokwanele, kanye namaprotheni. Ubisi lwe-Soy lungcono kakhulu ubisi lwezinkomo, ikakhulukazi uma une-lactose engavumiyo, unenkinga ngezifo ezingapheliyo zokuphefumula (izifo zesifo se-sinus noma izifo zendlebe), une-asthma, noma ufuna nje ukufaka i-soy engaphezulu ekudleni kwakho. Ubisi lwe-ushokolethi lungcono ukuphathwa ngezikhathi ezithile; zama nje ukulawula inani leshokoledi elongeziwe ukuze ugcine ushukela olulawulwayo.
- Amaphesenti angu-100 wejusi yezithelo . I-100% yejusi yezithelo i-juice yilezo kuphela - itholakala kuphela kusuka ezitshalweni ezingenawo ushukela. Ijusi lezithelo linezinzuzo ezengeziwe zokugcwala amavithamini atholakalayo ngokwezithelo ezithelweni, njengevithamini C kanye ne- folate . Kubaluleke kakhulu ukukhumbula, noma kunjalo, ukuthi ukukhonza kungama-ounces amane kuphela. Ibhokisi lejusi elivamile li-ounces angu-8, futhi amabhodlela amaningi angaba ama-ounces angu-20. Ngizosikisela ukunciphisa inani eliphelele lejusi usuku oluya kuma-oya angu-4 kuya ku-8. Uma ama-ounces angu-8 angaphansi kakhulu kunomndeni wakho osetshenziselwa ukuphuza, phucula ijusi ngamanzi. Qala ngamanzi wamaphesenti ama-25 namaphesenti angamaphesenti angama-75, bese ukwandisa kancane kancane amaphesenti wamanzi abe ngamaphesenti angu-50. Noma zama ukuxuba ijusi ngamanzi ase-seltzer ukuze uthole ukwelashwa okunamafutha.
- Ijusi yemifino . Ijusi yemifino ikhethelo elincane eliphansi lekhalori elihlinzeka ngama-antioxidants , njengevithamini A no-C, nezinye izakhi ezifana ne-lycopene, okuye kwaxhunyaniswa nomngcipheko omncane we-cancer ye-prostate. I-ounces ayisishiyagalombili yemifino yemifino ine-2 amagremu we-fibre, iphansi kakhulu ushukela, futhi ine-50 kilojoule kuphela.
- Ama-teas angenaswidi . Ama-teas angenasiphundu - lawo asevele asebhantshiwe - futhi ama-i-iced noma ama-herbal teas asetshenziselwa ukuzenzela angaba yizinketho ezinkulu zekhalori. Ama-teas amnyama futhi aluhlaza anesisindo sempilo esiqinisekisiwe, njengokunciphisa ingozi yomdlavuza nokwehlisa i-cholesterol. Ama-herbal amaningi amaningi anambitha okwanele ngokwabo, ngakho akudingeki ukuthi ungeze noma ushukela owengeziwe noma uju. Uma kungenjalo, zama ukufaka inani elincane lamajusi wezithelo ezingamaphesenti angu-100 ngenhlanganisela enhle. Ama-teas afika ezinambithelweni eziningi ezinomndeni, ezinjengoberry, i-orange, ne-sinamoni, ngakho-ke unezinketho eziningi ongakhetha ngazo. Uma uthenga amathila we-bottled, qiniseka ukuthi uhlole amalebula okudla ukuze wenze ukuthi awunawo amakholori.
Ukuphrinta kusuka ku: Umama onamahloni, umndeni ohlakaniphile: Uhlelo lwe-6-Week for Slimmer You and Family Health by Michael Sena, CFS noKirsten Straughan, RD, LD, noTom Sattler, Ed.D. (Agasti 2005; $ 16.95US / $ 23.95CAN; 1-59486-067-X) © 2005 Michael Sena. Imvume enikezwe nguRodale, Inc., Emmaus, PA 18098. Iyatholakala noma ngabe yiziphi izincwadi ezithengiswayo noma ngokuqondile kumshicileli ngokubiza (800) 848-4735 noma vakashela iwebhusayithi yabo ku-www.rodalestore.com