Uma udokotela ekutshela ukuthi unesifo sikashukela, abanye abantu bacabanga ukuthi impilo yabo isiphelile futhi ngeke bakwazi ukudla noma yini abayithandayo. Akukho irayisi, akukho maswidi, akukho amantongomane... uhlu lude. Kodwa ingabe kunjalo ngempela? Akunjalo nhlobo. Into ebaluleke kakhulu ukuqaphela kancane ngalokho esikudlayo nokwenza izinqumo ezihlakaniphile. Kungcono ngisho nokupheka ekhaya kunokudlela ngaphandle, ngoba lapho-ke siyazi ukuthi sidlani nokuthi sidla malini. Ake sibone ukuthi singalungisa kanjani ukudla okumnandi ngenkathi silawula amazinga kashukela egazini.
1. Khetha okusanhlamvu okuphelele
Lolu ushintsho olubaluleke kakhulu. Yenza umkhuba wokufaka
"okusanhlamvu okuphelele" ekudleni kwakho. Kalula nje, khetha okusanhlamvu okuphelele okungakasuswa esimweni sako semvelo, njengelayisi elimhlophe noma ilayisi elinsundu. Esikhundleni selayisi elimhlophe, khetha isinkwa esiphelele, njengesinkwa
sikakolweni esiphelele kanye nesinkwa esiphelele . Ama-oats nebhali nakho ukudla okubili okuhle okuwela kulesi sigaba. Kuphezulu ku-fiber. Ngakho-ke, uma udla lokhu, amazinga kashukela egazini lakho ngeke akhuphuke ngokushesha.
Uma unesikhathi esingekho, izitolo ezinkulu ngezinye izikhathi zithengisa amaphakethe elayisi elinsundu eliphekiwe kusengaphambili ongawafaka kuma-microwave bese uwafaka ngokushesha ekudleni kwakho.
2. Gcwalisa isisu sakho ngokudla okucebile nge-fiber.
Zama ukwengeza
okungenani amagremu angu-8 e-fiber ekudleni kwakho okuyinhloko. Lokhu kubaluleke kakhulu uma udla ukudla okunama-carbohydrate amaningi. I-fiber ifana nesiponji. Yehlisa ijubane lokumuncwa kukashukela, ikugcine uzizwa usuthi isikhathi eside, futhi ilungele kakhulu impilo yenhliziyo. Kudingeka futhi sikhumbule ukuthi abantu abanesifo sikashukela basengozini enkulu yesifo senhliziyo. Ngakho-ke yikuphi lokhu kudla okune-fiber eningi?
| Uhlobo lokudla | Izibonelo |
|---|
| Ama-lentile namantongomane | Ama-lentile, ubhontshisi, ubhontshisi, ubhontshisi, ama-soya |
| Okusanhlamvu | Ama-oats, ibhali, ilayisi elinsundu |
| Isithelo | Ama-apula, amapheya, amajikijolo, amawolintshi, i-grapefruit, i-guava |
| Imifino | Ubhatata, amahlumela aseBrussels, i-broccoli, izaqathi, ama-beet, iklabishi, isipinashi |
3. Nciphisa ama-carbohydrate bese wengeza amafutha amahle.
Nakuba wonke umuntu esaba igama elithi "amafutha," kukhona namafutha "amahle" alungele umzimba wakho. Lawa abizwa ngokuthi
"amafutha angenawo usawoti." Lawa angasiza ekulawuleni amazinga kashukela egazini lakho. Izibonelo ezinhle kakhulu
ama-avocado, ama-cashew, amantongomane, amafutha omnqumo, kanye namafutha e-canola . Kodwa khumbula, lawa aphezulu ngamakhalori. Ngakho-ke kubalulekile
ukudla ngokulinganisela . Engeza ucezu lwe-avocado noma ama-cashew athile esaladini lakho. Kungcono ukusebenzisa amafutha omnqumo noma amafutha e-canola esikhundleni samafutha kakhukhunathi ekuphekeni.
4. Khetha ukudla okunganyusi amazinga kashukela wakho.
Kukhona ukudla okungabangeli ukwanda okungazelelwe kukashukela egazini. Ngokufaka lokhu epuletini lakho, ungasiza ekulinganiseni umthelela emazingeni kashukela egazini ama-carbohydrate (njengelayisi) angaba nawo kushukela egazini lakho. Ukukhetha okuhle kufaka phakathi:
- Inyama engenamafutha
- Inkukhu engenasikhumba
- Inhlanzi
- Ukwatapheya
- Izinhlobo ze-lettuce
- Amaqanda
- Ushizi (ukunambitha)
5. Yehlisa Amafutha Agcwele
Nciphisa ukusetshenziswa
kwamafutha agcwele angenampilo, okungukuthi, amafutha ezilwane, ngangokunokwenzeka. Isibonelo, kubaluleke kakhulu ukwenza umhluzi ngamanzi esikhundleni sobisi lukakhukhunathi oluhlanganisiwe, ususe izingxenye ezinamafutha zenyama bese upheka, bese unciphisa ukusetshenziswa kwebhotela ne-ghee. Esikhundleni salokho, gxila
kumaprotheni asekelwe ezitshalweni . Faka izinto ezifana ne-lentile, ama-chickpeas, ubhontshisi oluhlaza, kanye ne-soy ekudleni kwakho njalo.
6. Funda incazelo ephaketheni (Hlola ilebula)
Zenze umkhuba ukufunda ilebula lanoma yikuphi ukudla okupakishiwe okuthenga esitolo.
Imininingwane mayelana nama-calories, ama-carbohydrates, i-fiber, namafutha ibalwe. Into ebaluleke kakhulu ukubheka "usayizi wokukhonza" kulebula, okusho ukuthi "inani elifanele umuntu oyedwa." Ngezinye izikhathi, izinombolo zibonisa inani lama-calories ekukhonzeni, hhayi inani lama-calories ephaketheni ngokwalo. Ukwazi lolu lwazi kungaba usizo olukhulu ekulawuleni ushukela wakho wegazi. 7. Yenza uwoyela wemifino ube ngumngane wakho
Njengoba kushiwo ngenhla, yenza uwoyela we-canola namafutha omnqumo abe ngamafutha akho okupheka ayinhloko. Womabili aphezulu kumafutha anempilo angagcwele i-monounsaturated. Ikakhulukazi uwoyela we-canola uphezulu kuma- omega-3 fatty acid anempilo enhliziyweni. 8. Yenza ukudla isaladi kube lula
Uma uzizwa "uvilapha kakhulu ukwenza isaladi", nansi indlela elula. Sika izinto ezifana nesipinashi, ilethisi, ukhukhamba, notamatisi, uzifake esitsheni esingangeni moya, bese uzigcina esiqandisini. Kodwa ungafaki i-dressing (isosi) . Ngemuva kwalokho ungasebenzisa le ngxube yesaladi izinsuku ezimbalwa. Imizuzu embalwa ngaphambi kokudla, thatha inani elidingekayo, engeza ijusi likalamula elincane, impuphu encane yepelepele, kanye neconsi lamafutha omnqumo, bese uxuba. 9. Isaladi yezithelo yedizethi
Uma ufisa ukudla okumnandi ngemva kokudla, yenza isaladi yezithelo enhle esikhundleni se-dessert enoshukela. Sika izithelo ezimbalwa ezinemibala ozikhethile bese ufaka ujusi welayisi omncane kuwo. I-Vitamin C ejusini likalayisi izosiza ekuvimbeleni izithelo ukuthi zingabi nsundu futhi ithuthukise ukunambitheka kwazo. 10. Cabanga kabili ngalokho okuphuzayo.
Siyaqaphela ukuthi sidlani, kodwa siyakhohlwa ukuthi siphuzani. Iziphuzo ezinoshukela, iziphuzo zezithelo ezipakishiwe, kanye notshwala kuqukethe ushukela nama-calorie amaningi afihliwe. Lokhu kuyisithiyo esikhulu ekulawuleni amazinga kashukela egazini lakho. Isiphuzo esingcono kakhulu ngamanzi ahlanzekile. Uma ungakuthandi lokho, zama ukuphuza okuthile okufana namanzi ane-fizzy , itiye elingenashukela, ikhofi , i-Belimal, noma i-Ranawara.
Umlayezo Wokuya Nawe Ekhaya
- Ukuze uphile impilo enempilo nesifo sikashukela , kubalulekile ukuba nokuhlakanipha ngokukhetha ukudla.
- Esikhundleni sokudla okucolisisiwe njengelayisi elimhlophe nesinkwa esimhlophe, khetha okusanhlamvu okuphelele njengelayisi elinsundu eline-bran nesinkwa se-wholemeal .
- Faka ukudla okucebile nge-fiber njengemifino, izithelo , namantongomane ekudleni kwakho njalo. Kusiza ekulawuleni ushukela egazini kanye nempilo yenhliziyo.
- Yehlisa amafutha agcwele bese udla amafutha amaningi angagcwele njenge-avocado, ama-cashew, namafutha omnqumo.
- Gwema iziphuzo ezinoshukela kanye notshwala ngokuphelele. Kunalokho, khetha iziphuzo ezifana namanzi kanye netiye elingenashukela.
- Uma unenkinga ngokudla kwakho, ungalokothi unqikaze ukuxoxa ngakho nodokotela wakho.
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