Uyaya phambi kwesibuko ucabange, "O, kungani ngikhuluphele kangaka?"? Uyafuna ukwehlisa isisindo, kodwa awazi ukuthi uzoqala kuphi noma wenzeni? Lena inkinga abantu abaningi abanayo. Kodwa ungakhathazeki. Ukwehlisa isisindo akuyona into engenakwenzeka. Uma ukwenza kahle nangokubekezela, ungafinyelela imiphumela ephumelelayo. Lesi sihloko singesakho. Ake sixoxe ngalokhu kalula, njengokungathi ukhuluma nomngane.
Into yokuqala nebaluleke kakhulu: yenza isinqumo sakho
Ngaphambi kokuqala noma yini, into ebaluleke kakhulu ukwenza isinqumo ngayo. Kunjalo nangokuphathelene nokwehlisa isisindo.
- Gcina isimo sengqondo esihle: Zitshele ukuthi, "Ngingakwenza lokhu." Uzokwenza amaphutha endleleni. Cabanga ngokuya ephathini lomngane wakho ngenkathi udla ukudla okuncane futhi udla kakhulu. Akusikho ukuphela komhlaba. Ungayeki ucabange ukuthi, "O, sengiqedile." Funda kukho bese ubuyela emsebenzini ngosuku olulandelayo . Akudingeki ube ophelele, into ebalulekile ukuqhubeka uzama.
- Ungenzi izaba: Yeka ukwenza izaba njengokuthi “Anginaso isikhathi sokuzivocavoca,” “Angikwazi ukwehlisa isisindo ngokudla esikudlayo ekhaya.” Uma ufuna ngempela ukwehlisa isisindo futhi ube nempilo enhle, yenza uhlu lwezizathu zokuthi kungani. Ungase ube nezizathu zakho, njengokuthi “Ngifuna ukugqoka izingubo ezinhle,” “Ngifuna ukuhlala ngiphilile uma sengikhulile,” noma “Ngifuna ukudlala nezingane zami ngaphandle kokukhathala.”
- Thola ukwesekwa: Ungazami ukuhamba lolu hambo wedwa. Khuluma nomndeni wakho nabangane bakho abakhulu ngalokhu. Ukusekelwa kwabo kuzoba umthombo omkhulu wamandla kuwe. Ngezinye izikhathi, uma uzizwa uphansi, bazokukhuthaza.
Ingabe kufanele silungiselele ukudla ngendlela efanele?
Ukwehla kwesisindo okungu-70% kuncike kulokho esikudlayo. Ngakho ake sibone ukuthi singazilungiselela kanjani izitsha zethu ngendlela enempilo.
Amakhalori nokulawula isabelo
Kalula nje, amakhalori ayiyunithi yokulinganisa amandla atholwa yimizimba yethu. Konke esikudlayo kuqukethe amakhalori. Ukuze sinciphise isisindo, sidinga ukushisa, noma ukusebenzisa, amakhalori amaningi kunalawo esiwasebenzisayo usuku ngalunye.
Indlela engcono kakhulu yokwenza lokho ukulawula inani lokudla okudlayo. Akudingeki ukuthi uyeke ukudla okuthandayo, kodwa kufanele uqaphele ukuthi udla okungakanani.
- Sebenzisa amapuleti amancane: Uma udla ekhaya, sebenzisa ipuleti elincane esikhundleni selikhulu. Lokhu kuzokusiza ukuthi udle kancane ngaphandle kokuqaphela.
- Ungalethi ukudla etafuleni: Esikhundleni sokuletha lonke ilayisi kanye ne-curry etafuleni ngesikhathi esisodwa bese uyigcina, yabelana ngayo kusukela ekhishini kuya epuletini lakho bese uyidla. Ngaleyo ndlela, ngeke ulingeke ukwabelana ngayo okwesibili.
- Funda amalebula:Uma uthenga ukudla esitolo, zijwayeze ukufunda ilebula. Ngaleyo ndlela, ungathola umbono wenani lamakhalori, ushukela namafutha eliqukethe.
Izinto okufanele uzifake futhi uzisuse epuletini lethu
Ake sibheke leli thebula ukuze sibone ukuthi yikuphi ukudla okuhle emzimbeni wakho nokuthi yikuphi ukudla okufanele sikunciphise ngangokunokwenzeka.
| Qiniseka ukuthi uyayifaka ekudleni kwakho. | Nciphisa okuningi ngangokunokwenzeka. |
|---|---|
| Ukudla okucebile ngamaprotheni: Lokhu kuzokugcina uzizwa usuthi isikhathi eside. Isibonelo: inkukhu (engenasikhumba), inhlanzi, amaqanda, ubisi, iyogathi, ama-legumes njenge-lentile nama-chickpeas. | Ukudla okunoshukela: Iziphuzo ezinoshukela, amakhekhe, amabhisikidi, nama-toffee aqukethe amakhalori angenalutho kuphela. Okusho ukuthi, akwenza ukhuluphale ngaphandle kokudla okunomsoco. |
| Ukudla okucebile nge-fiber: Lokhu kunikeza umuzwa wokugcwala futhi kwenza kube lula ukugaya ukudla. Isibonelo: irayisi le-bran, i-oats, i-kurakkan, imifino (iklabishi, ubhontshisi, izaqathi), izithelo (ubhanana, i-guava, i-papaya), kanye nemifino eluhlaza. | Ukudla okucutshunguliwe nokuthosiwe: Izinto ezifana namasoseji, ama-meatball, ama-French fries, i-ketchup, nelayisi elithosiwe zigcwele amafutha angenampilo nosawoti. |
| Amafutha anempilo: Akuwona wonke amafutha amabi. Kunezinhlobo zamafutha ezinhle enhliziyweni. Isibonelo, ama-omega-3 atholakala kuma-avokhado, amantongomane, ama-cashew, ama-walnuts, uwoyela womnqumo, kanye nezinhlanzi ezinamafutha njenge-salmon ne-herring. | Ukudla okunofulawa olula: Isinkwa, amabhanisi, nama-roll enziwe ngofulawa wesinkwa kuyagaywa ngokushesha futhi kukushiye ulambile futhi. Esikhundleni salokho, khetha izinto ezifana nofulawa we-kurakkan kanye ne-atta. |
Ungaphuthelwa ukudla!
Iphutha elikhulu abantu abaningi abalenzayo lapho bezama ukunciphisa isisindo ukweqa ukudla kwasekuseni.. Ukudla kwasekuseni ukudla okubaluleke kakhulu okusinika amandla esiwadingayo osukwini futhi kuqalise ukusebenza kwethu kwe-metabolism. Futhi, ungashiyi igebe elingaphezu kwamahora angu-4-5 phakathi kokudla okuyinhloko. Uma lokho kwenzeka, ungase ulambe kakhulu futhi ulingeke ukuba udle ngaphandle kokulawula. Kungcono ukudla ukudla okuyinhloko okuthathu ngosuku kanye nokudla okulula okuncane okunempilo (njengezithelo noma i-yogurt) phakathi.
Amanzi ungumngane wakho omkhulu.
Amanzi ungumngane wakho omkhulu ohambweni lwakho lokunciphisa isisindo. Awanama-calories angekho, kodwa izinzuzo zawo ziyigugu kakhulu.
- Zama ukuphuza okungenani izingilazi zamanzi ezingu-6-8 ngosuku.
- Ngezinye izikhathi sizizwa silambile, kodwa empeleni kungenzeka ukuthi siphelelwe amanzi emzimbeni. Ngakho-ke uma uzizwa ulambile, zama ukuphuza ingilazi yamanzi kuqala.
- Zenze umkhuba wokuphuza amanzi esikhundleni setiye elinoshukela, ikhofi, neziphuzo ezibandayo. Lokhu kungakusiza ukunciphisa inani lamakhalori owafaka ekudleni kwakho kwansuku zonke ngaphandle kokuqaphela.
Akunakwenzeka ngaphandle kokuzilolonga.
Ukuzivocavoca kubaluleke njengokudla. Ukuzivocavoca akugcini nje ngokushisa amakhalori, kukwenza uzizwe ujabule, uqabulekile, futhi kunciphisa ukucindezeleka.
- Qala kancane: Akudingeki wenze izinto ezinkulu ngesikhathi esisodwa. Ngisho nokuhamba ngezinyawo imizuzu engama-30 ngosuku kuyisiqalo esihle.
- Bala izinyathelo zakho: Uma kungenzeka, sebenzisa i-pedometer ukulandelela inani lezinyathelo ozihambayo usuku ngalunye. Izinyathelo eziyi-10,000 ngosuku ziwumgomo omuhle.
- Yenza ushintsho: Ukwenza into efanayo nsuku zonke kungaba yinto eyisicefe. Ngakho zama izinto ezahlukene. Khetha into oyithandayo, njengokuhamba ngezinyawo, ukugijima, ukugibela ibhayisikili, ukubhukuda, noma i-yoga .
- Okubaluleke kakhulu: Ngaphambi kokuthi uqale noma yiluphi uhlelo olusha lokuzivocavoca, qiniseka ukuthi ukhuluma nodokotela wakho ukuze akunike iseluleko . Uzokutshela ukuthi yiziphi izivivinyo ezifanele isimo sakho sempilo.
Khumbula, izindlela "zokudla okuyingozi" noma "zokwehlisa isisindo ezinsukwini eziyi-7" zingezesikhashana. Ngisho noma unciphisa isisindo, ungase usithole siphindwe kabili kunakuqala lapho uqala ukudla ngendlela evamile. Okubalulekile ukwenza izinguquko ezihlala njalo nezinempilo ekudleni kwakho nasendleleni yakho yokuphila. Esikhundleni sokubuka i-TV ngenkathi udla, zama ukudla kancane futhi ujabulele ukudla kwakho. Hlanza amazinyo akho ngemva kwesidlo sakusihlwa, futhi uzoyeka ukudla okulula ebusuku.
Umlayezo Wokuya Nawe Ekhaya
- Ukwehlisa isisindo akuyona into engenziwa ngobusuku obubodwa. Kudinga isineke nokuzinikela .
- Esikhundleni sokudla ukudla okwesikhashana, yamukela indlela yokuphila enempilo . Lokhu kuwukutshala imali impilo yonke.
- Lawula ubukhulu besabelo sakho. Engeza amaprotheni engeziwe, ukudla okucebile nge-fiber, kanye nemifino nezithelo epuletini lakho.
- Vivinya umzimba nsuku zonke. Yenza into elula njengokuhamba okungenani imizuzu engama-30.
- Uma uhlangabezana nanoma yiziphi izinkinga noma unemibuzo phakathi nalolu hambo, into engcono kakhulu ongayenza ukufuna iseluleko kudokotela wakho.
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