Ukugijima ngemuva kokudla okuthandwayo? Uma ufuna ngempela ukwehlisa isisindo, nansi imfihlo! (Ukulawula Isisindo)

Cishe usuzamile zonke izinhlobo zokudla ezidumile ozibonayo ku-inthanethi, akunjalo? Uqala ukucabanga, "O, lokhu kulula," uma ukukubona ezinkundleni zokuxhumana, kodwa ngemva kwezinsuku ezimbalwa, uyakhathala yilokho kudla . Ungase wehlise isisindo kancane, kodwa uma ubuyela emikhubeni yakho yokudla yakudala, uthola isisindo osilahlekele. Lokhu kuyacasula ngempela, akunjalo? Ngakho-ke namuhla, ake sixoxe ngendlela yokwehlisa isisindo ngempela, ngempela, futhi ngendlela enempilo ngaphandle kokulandela lezi zindlela zokudla ezisheshayo.

Kungani lezi 'Fad Diets' zingasebenzi ngokuhamba kwesikhathi?

Kalula nje, iningi lalezi zindlela zokudla ezisheshayo liphoqa ukuthi udle uhlobo olufanayo lokudla noma uqede ngokuphelele izakhamzimba ezibalulekile. Yingakho kunzima kakhulu ukuzigcina isikhathi eside. Ukwehlisa isisindo akukhona ngokuya ekudleni kwesikhashana. Kumayelana nokukwenza kube yingxenye yendlela yakho yokuphila. Indlela yokuphila ehlanganisa ukudla okuthandayo, ukuzivocavoca, kanye nemikhuba emihle iyindlela ephumelela kakhulu yokunciphisa isisindo.

Cabanga ngakho, imoto idinga inani elifanele likaphethiloli ukuze isebenze kahle, akunjalo? Imizimba yethu iyafana. Ukuze umzimba ukhule kahle futhi uhlale uphilile, udinga ibhalansi yezakhamzimba eziyinhloko: Amaprotheni, Ama-carbohydrate , kanye Namafutha . Uma uyeka ukudla noma yikuphi kwalokhu ngokuzumayo, kungenzeka ukuthi ugule. Nakuba kungase kungabonakali kuyinkinga enkulu okwesikhashana, uma ugwema lezi zakhamzimba isikhathi eside, ungaba nezinkinga ezahlukene zempilo.

Ake silawule usayizi wesabelo!

Uke waphawula ukuthi izingxenye zokudla esikudlayo bezilokhu zikhula eminyakeni edlule? Kunomehluko omkhulu phakathi kosayizi wephakethe lelayisi esasilithenga esitolo kanye nosayizi esinawo namuhla. Njengoba izingxenye zokudla ziba zinkulu, ngokungazi sidla amakhalori amaningi kunalokho okudingwa yimizimba yethu.

Ngakho-ke, usayizi wengxenye enempilo ubukeka kanjani? Nansi indlela elula yokukala.

Amaqhinga amancane okunciphisa ukudla

Nazi ezinye izindlela ezilula zokukusiza:

• Uma nidla ndawonye ekhaya, sebenzisani amapuleti amancane, njengamapuleti esaladi, esikhundleni samapuleti amakhulu.
• Uma nidla ngaphandle, yabelanani ukudla nomngane. Noma nidle ingxenye bese niletha okusele ekhaya.
• Uma udla endaweni yokudlela yokudla okusheshayo, ungalokothi u-ode ezinkulu kakhulu. Uma kungenzeka, cela ukudla kwezingane .
• Phuza ingilazi yamanzi ngaphambi kokudla. Kuzokwenza uzizwe usuthi ngokushesha.

Landela lezi zinyathelo ezilula ukuze wehlise isisindo.

Kulungile, ake sibone ukuthi yiziphi ezinye izindlela ezilula kodwa eziphumelelayo kakhulu ongazengeza endleleni yakho yokuphila.

• Yidla ukudla okunhlobonhlobo: Faka amaprotheni angenamafutha njengenyama nenhlanzi, ama-carbohydrate ayinkimbinkimbi njengokusanhlamvu okuphelele , izithelo nemifino, kanye namafutha "amahle" njenge-Omega-3 atholakala ezinhlanzini, kuma-avokhado, amantongomane, namafutha omnqumo ekudleni kwakho.

• Yenqaba amafutha "amabi": Nciphisa amafutha agcwele avela emikhiqizweni yezilwane kanye namafutha e-trans atholakala ekudleni okuthosiwe, ukudla okulula, kanye nokudla okusheshayo ngangokunokwenzeka.

• Yidla izithelo nemifino eminingi:Inani okufanele ulidle liyahlukahluka kuye ngobudala bakho, ubulili, kanye nezinga lomsebenzi. Ngokwesilinganiso, kungumqondo omuhle ukuthi umuntu omdala adle okungenani izinkomishi ezingu-2-3 zemifino kanye nezithelo ezingu-1.5-2 ngosuku.

• Zivocavoce okungenani imizuzu eyi-150 ngesonto: Akudingeki ukuthi ukwenze konke lokhu ngesikhathi esisodwa. Ungakuhlukanisa kube yizicucu ezincane, njengokuhamba ngokushesha imizuzu eyi-10 kathathu ngosuku.

• Hlanza ikhishi!: Yebo, lokhu kubaluleke kakhulu. Susa ukudla okunama-calorie amaningi, okunamafutha amaningi, okunoshukela omningi ekhishini okukuyenga ukuba ukudle. Lahla izinto ezifana namabhisikidi, ama-chips, ama-crackers, i-ayisikhilimu, noshokoledi, bese ugcwalisa ifriji ngamaprotheni angenamafutha, izithelo, imifino, okusanhlamvu okuphelele, ubhontshisi, amantongomane, kanye nemikhiqizo yobisi enamafutha aphansi .

• Yidla ukudla okuncane njalo: Esikhundleni sokudla ukudla okuyinhloko kathathu ngosuku, zama ukudla ukudla okuncane okungu-5-6 . Yidla okuthile okuncane njalo emahoreni angu-3-4. Ucezu lukashizi olunamafutha aphansi, i-yogurt, noma ama-chickpeas kuyizinto zokudla okulula okuhle.

• Yidla ukudla okugcwalisayo: Esikhundleni sokugcwalisa ipuleti lakho ngelayisi, gcwalisa ipuleti lakho ngemifino enama-calorie aphansi njenge-lettuce, isipinashi, i-broccoli, neklabishi. Uma usalambile ngesikhathi sokudla, yidla imifino ethile esikhundleni sokwabelana ngelayisi eningi.

• Gwema "Amakhalori Angenalutho": Yeka iziphuzo ezinoshukela neziphuzo zezithelo. Nciphisa ukudla okunoshukela ocolisisiwe, njengamaswidi, amakhukhi, namakhekhe.

Ungesabi ukuthola usizo!

Uma uzizwa sengathi lolu hambo lunzima kakhulu ukuluhamba wedwa, ungesabi ukucela usizo.

Buza udokotela wakho ukuthi yisiphi "isisindo sakho esifanele" ngokweminyaka yakho nobude bakho, nokuthi mangaki amakhalori okufanele uwadle ngosuku ukuze ufinyelele futhi ulondoloze leso sisindo. Futhi, cela usizo lomngane, ilungu lomndeni, noma othile emsebenzini. Ukufinyelela umgomo onjengalona kulula kakhulu kunalokho ocabanga uma unomuntu ozokusekela .