Ingabe nawe ungumuntu obala amakhalori ezintweni ozidlayo noziphuzayo ukuze wehlise isisindo? Empeleni lena indlela ethandwa kakhulu kulabo abazama ukwehlisa isisindo. Kodwa kukhona into ebalulekile okudingeka siyazi. Kunzima kancane ukuthola imiphumela ephumelelayo ngokuhamba kwesikhathi ngokubala amakhalori kuphela. Futhi, uma ungaqapheli, kunethuba elikhulu lokuthi umzimba ngeke uthole izakhamzimba ezanele, okungukuthi, ukuntuleka kokudla okunempilo. Ngenxa yalezi zizathu, ochwepheshe abaningi bezokudla abakuncomi lokhu kakhulu. Kodwa-ke, njengoba ithandwa kangaka, abantu abaningi bacela iseluleko ngayo. Ngakho-ke, ake sixoxe namuhla, ukuthi ungayenza kanjani le ndlela yokubala amakhalori ngempumelelo ngenkathi uthola ukudla okufanele emzimbeni.
Ngaphambi kokunciphisa amakhalori, yazi kahle ukuthi mangaki amakhalori owadlayo njengamanje.
Iphutha elikhulu abantu abaningi abalenzayo ukuqala ngokuzumayo ukunciphisa ukudla kwabo nokunciphisa amakhalori. Ngaphambi kokuba wenze lokho, kubalulekile ukwazi ukuthi mangaki amakhalori owadlayo ngosuku njengamanje . Cabanga ngakho, kunzima kangakanani ukubala amakhalori ngokukhumbula lokho okudlile ngesonto eledlule nalokho okudlile ekuseni? Akunakwenzeka ukwenza lokho ngokunembile.
Ungase ucabange ukuthi udla amakhalori amaningi kakhulu, kodwa empeleni ususondele kakade emgomweni wakho wamakhalori okwehlisa isisindo. Indlela engcono kakhulu yokuthola iqiniso ukulandelela amakhalori kukho konke okudlayo, ngenkathi ugcina imikhuba yakho yokudla evamile.
"Ngincoma ukuthi uqale uthole ukudla kwakho okuyisisekelo kwama-calorie bese uqala ukwenza izinguquko ekudleni kwakho," kusho uMegan Salaman, isazi sokudla okunempilo eMassachusetts General Hospital. "Ngibonile abantu, lapho beqala ukwenza lokhu, beqaphela ukuthi ukudla kwabo empeleni kudla ama-calories ambalwa kakhulu kunalokho ababekucabanga."
Kungumqondo omuhle ukulandelela ukudla kwakho kwama-calories cishe amasonto amabili , ngoba leso sikhathi sihlanganisa kokubili phakathi nesonto kanye nezimpelasonto. Lokhu kusho ukuthi ungathola umbono omuhle walokho okudlayo phakathi nesonto kanye nalokho okudlayo uma uya eholidini. Ungasebenzisa uhlelo lokusebenza lokulandelela ama-calories efonini yakho ngalokhu.
Imigomo yakho idinga ukuba ngokoqobo!
Enye inkinga enkulu phakathi kwabantu abazama ukunciphisa isisindo ngokubala amakhalori ukuthi bazibekela imigomo engenakwenzeka imizimba yabo engakwazi ukuyisingatha. Lokhu kuyiqiniso ikakhulukazi ngenxa yalokho abakubona ku-inthanethi nakwezokuxhumana. Okusebenza kumngane wakho kungase kungasebenzeli wena. Umzimba womuntu wonke, indlela yakhe yokuphila, ukuzivocavoca, kanye nokusetshenziswa komzimba kuhlukile.
Cabanga nje, ubona umuntu ku-Instagram onciphise isisindo ngokudla amakhalori angu-1200 kuphela ngosuku. Bekungenzekani uma uzama ukwenza okufanayo? Mhlawumbe lelo nani lamakhalori belinganele umzimba wakho nhlobo. Bese kwenzeka ukuthi, uzizwe ukhathele ngaso sonke isikhathi, ucasuke, futhi ube nokuntuleka kokudla okunempilo. Ekugcineni, uma ungakwazi ukufeza lowo mgomo, uyayeka. Bese uzizwa kabi ngawe, uthi, "Angikwazi ngisho nokwenza lokhu."
"Ayikho indlela yokunikeza wonke umuntu inani elifanayo lamakhalori, uma ucabangela izidingo zabo kanye nendlela yabo yokuphila ehlukene," kusho uShana Spence, umbhali wencwadi ethi Live Nourished. "Ngezinye izikhathi inani lamakhalori olibona ku-inthanethi liphansi kakhulu kangangokuthi akunakwenzeka ukulisekela."
Nakuba ama-calculator nama-app aku-inthanethi angakunikeza umbono oqondile, indlela engcono kakhulu nephephile yokwazi ukuthi mangaki ama-calorie owadingayo ngempela ukuxhumana nodokotela wakho. Angancoma ukudla ama-calorie afanele wena ngokusekelwe empilweni yakho, ubudala, ukuphakama, isisindo, kanye nezinga lomsebenzi. Uma kudingeka, angakudlulisela kuchwepheshe wezokudla oqeqeshiwe. Ndawonye, ningaxoxa ngemikhuba yenu yokudla nendlela yokuphila bese niza nohlelo olungokoqobo eningalunamathela kalula.
Gwema la maphutha lapho ubala amakhalori!
Ukuze le ndlela iphumelele, udinga ukuqaphela amaphutha avamile esiwenzayo. Bheka ithebula elingezansi.
| Iphutha Elivamile | Indlela Efanele |
|---|---|
| Kungazelelwe wehlisa ukudla kwakho bese uqala ukunciphisa amakhalori. | Okokuqala, kala isilinganiso sakho samakhalori (isisekelo) amasonto angu-1-2. |
| Uhlose ukudla amakhalori aphansi kakhulu (isib. 1200 ngosuku) njengoba kubonakala ezinkundleni zokuxhumana. | Nquma umgomo ongokoqobo ofanelana nomzimba wakho nendlela yakho yokuphila ngokusekelwe ezeluleko zezokwelapha. |
| Ukucabanga kuphela ngenani lama-calories bese ukhohlwa ngokudla okunomsoco okusekudleni. | Yidla ukudla okulinganiselayo okuhlinzeka ngazo zonke izakhamzimba, njengeprotheni, amavithamini, kanye namaminerali, ngaphakathi komgomo wakho wamakhalori. |
| Ukuthembela kuphela ekubalweni okutholakala kuma-calculator aku-inthanethi. | Hlala ufuna iseluleko sochwepheshe kudokotela noma kuchwepheshe wezokudla. |
Ukudla okunempilo kubaluleke kakhulu kunama-calories!
Ekugcineni, amakhalori ayingxenye nje yendaba. Ngisho noma udla amakhalori ambalwa, uma ungatholi umsoco umzimba wakho owudingayo kulokho kudla, ngeke kukusize ngalutho. Isibonelo, kunomehluko omkhulu phakathi kokudla ucezu lwekhekhe likashokoledi olunamakhalori angu-500 nokudla ukudla okunokulinganisela kwamakhalori angu-500 nemifino, izithelo namaqanda.
Ngakho-ke, uma ubala amakhalori, qiniseka ukuthi uthola wonke amaprotheni, amavithamini, amaminerali, kanye ne-fiber oyidingayo ngaphakathi kwalowo mgomo. Esikhundleni seziphuzo ezinoshukela ezingenalutho, ukudla okupakishwe emaphaketheni, kanye nokudla okunamafutha, khetha ukudla kwemvelo okucebile ngezakhamzimba. Khona-ke unganciphisa isisindo futhi uhlale uphilile.
Umlayezo Wokuya Nawe Ekhaya
- Ngaphambi kokuba uqale ukubala amakhalori ukuze wehlise isisindo, bhala phansi ukudla kwakho kwamakhalori ngenkathi udla njengoba ubuvame ukwenza cishe amasonto amabili ukuze uthole isisekelo sakho.
- Ungalandeli ukudla okunama-calorie aphansi okubona ezinkundleni zokuxhumana okuthi “kuhle kuwo wonke umuntu.” Leyo migomo ayifinyeleleki futhi kunzima ukuyigcina isikhathi eside.
- Dala umgomo wama-calorie anempilo kanye nohlelo lokudla olukufanele, futhi qiniseka ukuthi ukhuluma nodokotela wakho ukuze akunike iseluleko.
- Ungabali nje amakhalori, kodwa futhi cabanga ngenani lokudla okunomsoco lokudla okudlayo. Khetha ukudla okunomsoco esikhundleni samakhalori angenalutho.
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