Ngaba wakha waqala isicwangciso sokutya, nokuba emva kokusibukela kwi-intanethi okanye ukuxelelwa ngumntu, waza wancama emva kweentsuku ezimbini okanye ezintathu kuba ucinge ukuba, "Owu, andinakukwenza oku"? Okanye wakha wadana kuba isicwangciso sokutya ohlawule imali eninzi ngaso asihambelani nomdla wakho wokutya, ishedyuli yakho yomsebenzi, okanye ukutya okuphekela usapho lwakho? Awuwedwa, le yingxaki abantu abaninzi abanayo.
Endaweni yezicwangciso zokutya "ezifanayo" ezifumaneka kwi-intanethi nakwiincwadi, ingaba bekuya kuba mnandi kangakanani ukuba ubunokwenza isicwangciso sakho sokutya esifanela umzimba wakho, indlela ophila ngayo, kunye nezinto ozithandayo? Yiloo nto siza kuthetha ngayo namhlanje.
Yeyiphi indlela yokutya engcono? Yeyona ikulungeleyo!
Usenokungafuni ukunamathela kwindlela yokutya enemithetho nemigaqo emininzi. Kodwa iindaba ezimnandi zezokuba awudingi zicwangciso zokutya ezibizayo okanye izicwangciso zokutya kunye nokuzilolonga ezintsonkothileyo ukuze unciphise umzimba. Enyanisweni, nokuba unciphisa nje ukutya kwakho okuneekhalori zemihla ngemihla kancinci, ukuba ukwenza ngendlela enesondlo, kwanele ukunciphisa umzimba.
Kwanophando luye lwabonisa ukuba “nasiphi na isicwangciso sokutya esinciphisa ukutya kwakho okuneekhalori siya kukhokelela ekunciphiseni umzimba.” Oko kukuthi, akunamsebenzi nokuba siphezulu kwiicarbohydrate, sineproteni eninzi, okanye sinamafutha aphantsi.
Kodwa eyona ngxaki inkulu apha kukugcina ubunzima obunciphayo ngale ndlela. Ukuze wenze oko, kufuneka wenze imikhwa yakho yokutya kunye nemikhwa yokuzilolonga ibe yinxalenye yobomi bakho. Naleyo ngendlela ehambelana nomnqweno wakho wokutya, ishedyuli yomsebenzi, kunye nendlela ophila ngayo.
Ngaphambi kokuba silawule ukutya, masicinge ngawe kancinci?
Ngaphambi kokuba uzenzele isicwangciso sokutya, kufuneka uzibuze imibuzo embalwa. Ukunciphisa umzimba akupheleli nje ekubeni namandla okuzimisela. Abo baye banciphisa umzimba ngempumelelo baza baqhubeka nokunciphisa umzimba baye bafumana indlela esebenza kubuntu babo nendlela yabo yokuphila.
Ukuqonda ukuba "Ndingubani? Ndifuna ntoni ngokwenene?" lelona nyathelo libalulekileyo kuhambo oluya ekunciphiseni ubunzima obusempilweni.
Imibuzo emi-6 ephambili omele uzibuze yona
Ukuze wenze ukutya okukulungeleyo, zibuze le mibuzo. Iimpendulo ezinyanisekileyo ozifumanayo ziya kwenza uhambo lwakho lube lula kakhulu.
| Umbuzo omele uwubuze | Kutheni oko kubalulekile? |
|---|---|
| 1. Zingaphi izidlo eziphambili othanda ukuzitya ngosuku? Zintathu? Zihlanu? Mhlawumbi njengeenyamakazi ezincinci ezisi-8? | Ufanele wahlule iikhalori ozityayo imihla ngemihla kwezi zidlo ukuze ungalambi. |
| 2. Lingakanani ixesha onokulinika ukulungiselela ukutya? Uyonqena ukupheka? Okanye awunalo ixesha elininzi? | Ukuba awunaxesha lininzi, kufuneka ukhethe ukutya okulula ukukulungisa, okunempilo, nokutsha. Awunakwenza ukutya okuntsonkothileyo rhoqo. |
| 3. Luhlobo luni lwenkxaso olufunayo? Kusapho? Kubahlobo? Okanye kwiqela elikwi-intanethi? | Kunzima ukuhamba wedwa kolu hambo. Xa umdla wakho wokuqala uphela, kuyanceda kakhulu ukuba nomntu okukhuthazayo. |
| 4. Ngaba ungumntu othanda ukutya evenkileni rhoqo? Utya ngaphandle kangaphi ngeveki? | Kufuneka uqaphele umxholo weekhalori zokutya ezithengwa evenkileni. Zineswekile, ioyile kunye netyuwa eninzi kunezidlo eziphekwe ekhaya. |
| 5. Ngaba ufuna into encinci yokuzonwabisa ngaloo mini? Awunakuphila ngaphandle kwetshokolethi okanye ibhisikithi? | Ngoko ke, beka ecaleni malunga neekhalori ezili-100 ngosuku ukuze wenze loo nto. Ngale ndlela, ungagcina ingqondo yakho yonwabile ngaphandle kokuphula ulawulo lwakho. |
| 6. Ungakanani umthambo onokuwenza ngokwenene? | Oogqirha bacebisa ukuhamba malunga nemizuzu engama-30 ngosuku, kodwa kunokufuneka uqale kancinci. Thetha nogqirha wakho malunga nokuba yintoni ekulungeleyo. |
Indlela yokubala iikhalori ukuze unciphise ubunzima
Ngamafutshane, unciphisa umzimba xa usebenzisa amandla amancinci (iikhalori) kunalawo uwatshisayo imihla ngemihla. Oku sikubiza ngokuba "kukungabikho kweekhalori."Kumntu omdala osempilweni ongenazo izifo ezingapheliyo, kukhuselekile ukunciphisa malunga nekhilogram enye (iikhilogram ezimbini) ngeveki ngokutya okunesondlo.
Inani leekhalori ozidingayo ngosuku liya kwahluka ngokuxhomekeke kwiminyaka yakho, isini, inqanaba lomsebenzi womzimba, kunye neenjongo zokunciphisa umzimba.
Nje ukuba ubale inani leekhalori ozityayo, inyathelo elilandelayo kukugqiba ukuba uza kutya ntoni. Eyona nto ilungileyo onokuyenza kukulandela ukutya okutyebileyo kwimifuno, iziqhamo, iimbotyi, amandongomane, iimveliso zobisi ezinamafutha aphantsi, kunye neeproteni ezingenamafutha aneleyo njengentlanzi nenkukhu . Esi sisiseko esingcono kakhulu sempilo yobomi bonke.
Indlela yokulungiselela ukutya kunye nezidlo zokutya zosuku
Ngoku ekubeni usazi ukuba zingaphi iikhalori ozifunayo ngosuku kunye noko ufanele ukutye, makhe sibone indlela yokuziguqula zibe kukutya okumnandi nokunelisayo.
- Yitya ubuncinane izidlo eziphambili ezi-3 ngosuku. Xa ulambile rhoqo, ngequbuliso uza kuziva ufuna ukutya into engeyompilo. Oko kunokuphazamisa lonke icebo lakho.
- Faka iproteni kunye nefayibha kwisidlo ngasinye nakwisnack. Xa ezi zinto zimbini zidityanisiwe, awuziva ulambile kakhulu kwaye uzive utyebile ixesha elide. Umzekelo, ukutya iqanda elibilisiweyo kunye nesilayi sesonka esipheleleyo, okanye ibhanana eneyogathi, kuya kukwenza uzive utyebile ixesha elide kunokutya iicrackers ezimbalwa.
- Khetha ukhetho oluneekhalori eziphantsi. Umzekelo, khetha ubisi olunamafutha aphantsi endaweni yobisi olupheleleyo. Endaweni yepopcorn ebhotoloweyo, yitya ipopcorn enetyuwa encinci.
Ulawulo lweSahlulo - Ekhaya nangaphandle
Nakuphi na ukutya kungafakwa kukutya okunesondlo, kodwa ngomlinganiselo ofanelekileyo . Akukho namnye kuthi otya iikhilogram zeekherothi kunye neekhukhamba. Kodwa xa kufikwa kwizinto ezifana netshizi, ipasta, irayisi kunye nenyama enamafutha, asicingi kangako ngobungakanani.
Ukuba awuqhelananga nobungakanani bokutya, kungcono ufumane isikali esincinci sasekhitshini kunye neekomityi zokulinganisa. Okanye, ungaqhelana nomlinganiselo esinawo. Umzekelo:
- Irayisi ephekiweyo, ipasta, okanye iitapile: Ubungakanani bebhola yetenisi.
- Inyama okanye intlanzi: Ubungakanani bedekhi yamakhadi.
- Itshizi: Ubungakanani bebhokisi yematshisi.
Oku kubaluleke kakhulu xa usitya ngaphandle, kuba asisoloko sisitya ekhaya.
"Ummi waseSri Lanka oqhelekileyo utya ngaphandle ubuncinane amaxesha ambalwa ngeveki. Uphando lubonisa ukuba ukutya kwiindawo zokutyela kuneswekile, ioyile, kunye netyuwa eyongezelelweyo ngaphezu kokutya okuphekiweyo ekhaya. Kwakhona kunemifuno, iziqhamo kunye nemifuno embalwa."
Kodwa ukutya ngaphandle akuthethi ukuba ukutya kwakho akulunganga. Zisa ukutya okuninzi ekhaya kangangoko unako, nokuba useluhambeni. Ukuba kufuneka utye ngaphandle, izinto ezincinci ezifana nokukhetha ukutya okunamafutha aphantsi njengenyama/intlanzi eyosiweyo, okanye ukucela i-dressing eyahlukileyo yesaladi yakho zinokwenza umahluko omkhulu.
Umyalezo Wokuya Ekhaya
- Ayizizo zonke izicwangciso zokutya ozibona kwi-intanethi eziya kukulungela. Yenza isicwangciso esikhethekileyo kuwe, esifanela indlela yakho yokuphila kunye nezinto ozithandayo.
- Imfihlo yokunciphisa umzimba kukutya iikhalori ezimbalwa kunezo uzitshisayo (iCalorie Deficit).
- Faka iproteni kunye nefayibha kwisidlo ngasinye. Oku kuya kunceda ukulawula indlala kwaye kukugcine utyebile ixesha elide.
- Lumka ngobungakanani bokutya, ingakumbi xa usitya ngaphandle.
- Ukuzilolonga yinxalenye ebalulekileyo yolu hambo. Thetha nogqirha wakho malunga nesicwangciso sokuzilolonga esifanelekileyo kuwe.
- Kunzima ukuhamba wedwa kolu hambo. Fumana inkxaso kusapho nakubahlobo.
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