Uma kunomgomo wokwehlisa isisindo, kufanele ukhawule izifiso zakho. Ukuze ungadli indlala enkulu udinga ukukopela. Kulesi sihloko, sethula izindlela ezingu-21 zokwenza lokhu.
1. Qala ngesobho
250 ml umhluzi nemifino noma inkukhu noma ukhilimu ukhilimu phambi kwesitsha esikhulu usebenza izimangaliso: uketshezi olushisayo olugcwalisa isisu linikeza umuzwa osheshayo we-satiety.
Ukuhlaziya ukuziphatha kwabantu ebhokisini, izakhamuzi ziqaphele ukuthi ngaphandle kwe-conscience ye-hybri zadla isobho esingu-73% ngaphezulu kunokuthi zanele ukuzithokozisa, futhi azizange ziqaphele leli qiniso.
Hamba ngezinsuku
Kwakukhona ukuthi ekudleni okuthandanayo, abesifazane babonisa ukuthobeka okukhulu, kunokujwayelekile, ukudla. Kodwa amadoda, ngokuphambene nalokho, abe nezinsuku ezijwayele kakhulu ezinsukwini.
4. Ungadli isidlo sakusihlwa ngekhandlela
Ukukhanya okukhazimulayo okumnyama kungumngane othembekile wokudla ngokweqile.
5. Yidla inyama
Phakathi nokuhlolwa, ososayensi baseMelika bathola ukuthi abantu, ekudleni kokudla kwamaprotheni kwakungama-30%, badliwa isilinganiso sama 44 kcal ngosuku ngosuku kulabo abathola amaprotheni angu-15 kuphela. Kodwa khumbula: ukwanda kwenani lamaphrotheni ekudleni kuzoya emzimbeni kuphela uma ungakhathazeki ngomsebenzi osebenzayo ejimini.
Vala amehlo akho
Ngenxa yentshisekelo, zama okungenani kanye ukuba nesidlo sakusihlwa. Itafula yilokho ohlela ukukudla, zibophe nge-spoon-spoon bese ubopha amehlo akho. Okubalulekile kwalokhu kuhlola ukuthi uqiniseke ngokuhlangenwe nakho kwakho siqu: ukuzwa kwesimo samanje satiety kuza isikhathi eside ngaphambi kokuqeda. Incazelo ilula. Umuntu akudingeki alalele izibonakaliso zomzimba wakhe, uma bonke osebenza nabo besemini yezamabhizinisi beyala i-dessert noma okuthile okuthakazelisayo okwenzekayo ku-TV, noma isakhamuzi sobuciko sifundile ukuthi isidlo kufanele sibe sinkimbinkimbi. Kodwa uma ufunda ukulalela umzimba wakho, bese ubheka ukukhonza okumnandi, isibalo sakho singashukunyiswa.
7. Phuza ama-multivitamines
Ucwaningo oluthile lubonisa ukuthi umzimba womuntu uhlawulela ukungabi nalutho kwezakhi zokulandelela ngokusebenza okusebenzayo kwe-hormone ghrelin, okubangela ukudla kwesilwane. Futhi-ke, wena, udle okungaphezu kokuhlelwe.
8. Buka izandla zakho
Faka ifolda esandleni "esingasebenzi" (ngakwesobunxele, uma unesandla esifanele) -nesiqiniseko sokuthi ngokushesha, njengokujwayelekile, ngeke kusebenze. Yilokho okudingayo: ukuhlushwa kwe-hormone leptin satiety kufinyelela ezingeni "konke, angisakwazi ukuphinde" cishe imizuzu engaba ngu-20 emva kokuqala kokudla, okusho ukuthi ngesikhathi uphuma ngesaladi, kukhona okunye okuzokwenziwa.
9. Thanda amaqabunga
Esikhathini sokucwaninga kwesayensi kubonakala: abesifazane, abaqala ukudla isidlo se-lettuce (100 kcal), badla amakholori angama-12% ngesikhathi samkhosi - nakuba bengacabangi ngokudla noma imingcele. Izazi zokudla zikholelwa ukuthi yonke imfihlo ikhona emicimbini enomsoco ophuza amaqabunga aluhlaza okwesibhakabhaka.
10. Shintshela okwesibhakabhaka
Ngemuva kokucwaninga okuningi, ososayensi baseShayina bathola ulwazi lokuthi lo mbala usebenza kumuntu njengokuthakazelisayo. I-Siniescattery, napkins kanye nezitsha, ngokusho kweShayina ehlakaniphile, mphoqa umuntu ukuba asheshe futhi athathe ngokushesha izibonakaliso zobuchopho, ahlasele isifo satiety. Nokho, akekho ovimbela wena ukulungisa izindonga zasezulwini ngamadili asezulwini ngesidlo ngombono wezilwandle.
11. Qaphela i-pizza
Izindlovu eziqaphelisayo ziphawula ukuthi ukudla okunqunywe ngezicucu ezinjengezicucu (njengen pizza noma i-pie yomninikazi) kunengozi enkulu ekhanda. Leli fomu ayikuvumeli ukuba uhlole ngokwanele ubukhulu be -porportion - lokho kuyisihluthulelo semfihlakalo ukuthi kungani i-apple unit iphela ngokushesha kakhulu.
12. Engeza amafutha
Ukushisa ama-carbohydrate okusheshayo, umzimba wakho unesikhathi esanele-futhi ngemva kwalokho ubuza ukudla. Ukusetshenziselwa kwamafutha kungathatha isikhathi eside, kodwa uyabesaba njengomlilo. Futhi ngokuphelele ize. Ukuntuleka kwamathambo ukuqhuma izinqubo zamathambo emzimbeni (ngakho-ke, ukulahlekelwa kwesisindo). Ukuze ube nokudla kahle ngesibalo sakho, faka kwimenyu ewusizo unsaturated: ku-saladodobavlyay i-avocado tincetu, amantongomane noma imbewu, yenza ubungane nezinhlanzi ezinamafutha nezinhlanzi kumafutha omnqumo aphezulu.
Buka Kufakiwe 13 Pei
Okukhona phakathi kokudla nokuphuza, isithelo se-smoothie ngesisekelo sokuphuza i-yogurt kuhle emiphakathini emithathu. Igcwele amaprotheni, idonsela indlala; i-fiber, enikeza umuzwa wokuphuza ngaphandle kwekhalori engaphezulu (ngenxa yezithelo); kanye ne-calcium (ikakhulukazi uma ugaxe i-yogurt ne-bananas) - isici sokugcina sinomthwalo wokuthi umzimba ushiswa, futhi awugcini amafutha.
14. Khetha isinkwa
Ukwenqaba kuso kunzima, futhi akudingekile. Mane nje udle ukolweni ongekho okolweni, kanye nohlamvu oluphelele lwefulawa ophelele - izikhathi eziyisihlanu nengxenye ngaphezulu zigcwele.
15. Akuhambisani neze
Abanikazi bezindawo zokudlela bazi kahle ukuthi umngane oyinhloko wesifiso sempisi ubanda, yingakho izimo zomoya zifaka isibalo esiphelele. Indlela engcono kakhulu yokungazami isisu sakho ukugcina umzimba ufudumele.
16. Gwema izixuku
Ngokwesilinganiso, umuntu odla ezinkampanini ezintathu ezifanayo, ubhubhisa ukudla okungama-75% kunokuba umuntu adle yedwa. Etafuleni labangenamagama - kabili okujwayelekile.
17. Qaphela amagama
Ososayensi baseBrithani bathole ukuthi imikhiqizo evamile iyasiza kakhulu kunani lakho kunokudla okuphansi kwe-calorie ephansi. Kunoma yikuphi, abahlanganyeli ekuvivinyweni, abajabulela ikhekhe lendabuko, bazizwa benondlekile futhi banelisekile futhi badla ngaphansi kokujwayelekile ngaphakathi kwamahora angu-24 alandelayo. Labo abakhetha uhlobo lokudla lwe-dessert, vumela konke okubuhlungu futhi ekugcineni badle ngokweqile.
18. Hlanganisa izaqathe
Ososayensi abavela e-Ireland baqaphela ukuthi izaqathe ezihlaza ziyaduduza kakhulu kakhulu kunalokho okuphekwe ukupheka. Ake sengeze: sibheka kakhulu imifino nezithelo ezinomsoco.
19. Khumbula izinkomo
Eqinisweni, badla ngokuhlakanipha kakhulu: cishe ngaphandle kokuphumula, kodwa ngegamu. Leli qhinga liyakulungele wena: hlukanisa imenyu yansuku zonke ekudleni okuyisihlanu (300-350 kcal ngayinye), ngokulandela ngezikhathi ezijwayelekile (cishe amahora amathathu), izinga lokushukela egazini ngeke liguquke kakhulu, futhi uzobe ungalondekile ngenxa yokulamba okwenza ukuba ususe indlela yokuvuma konke.
20. Gcina umoya wakho
I-pie esanda kubhakwa ne-sinamoni inamandla kune-devushki eningi kakhulu, ungaphikisani. Iphunga lakhe laphezulu livuselela ukucinwa kwe-insulini, ubuchopho bubona isignali enjalo ngokungacacile: umsikazi ulambile. Manje kuyacaca ukuthi kungani ukuhlangana nabangani endaweni yokudlela edayisa ukudla kwasekuseni "phezu kwekomishi yetiyi" - yilokhu okuhlanzekile kokubi?
21. Thatha inhlanzi
Kulinganisweni yemikhiqizo egculisa ngokuqinisekile indlala, eyakhiwe udokotela wase-Australia uSuzannene Holt, inhlanzi inendawo yesibili ehloniphekile - phakathi kwamazambane kanye ne-oatmeal. Lokhu kusho ukuthi ama-kilocalories ayizinkulungwane eziyi-100 ngendlela yezinhlanzi zigcwele kangcono kunenqama yenkukhu noma iwundlu elilingana ne-kcal eyi-100. Kodwa azikho ezinye izinto eziwusizo ezinhlanzi kunamazambane afanayo.