Abesifazane besifazane badinga amathiphu ambalwa okumele bakhumbule, futhi uma ulandela lezi zeluleko, ngeke kube nezinkinga zokuthola isisindo.
1. Akudingeki udle umndeni.
Awunakudla umndeni. Futhi kuvela ukuthi ngaphezu kwesabelo sakhe udla ingxenye yokudla kwabanye abantu. Uma umuntu engapheli ukudla, faka okusele esiqandisini, ubanike izinja noma izinja, noma nje uzilahle. Ngesinye isikhathi, faka ingane ibe yingxenye encane, futhi uma ufuna isithasiselo, yinike. Ngokuvamile, zama ukupheka ukudla okuningi kangangokuthi udliwe ngesikhathi esisodwa ngumndeni.
2. Ngesikhathi sokupheka, kufanele ukondle ukudla ngengqondo.
Ungakhohlwa ukuthi uma uzama ukudla ngesikhathi sokupheka, umzimba uthola amakholori. Lapho ukunambitha izitsha ukunambitha abapheki abaqeqeshiwe, abagodli ukudla, kodwa baphala, bese behlanza imilomo yabo ukuze kungabi nesifiso sokuzama okuqhubekayo. Ngakho-ke, uma ubeka ingxenye yomndeni, ungakhohlwa ukuthi usuvele une-snack encane futhi isabelo sakho kufanele sibe sincane.
3. Lawula inani lokudla okudliwe.
Ngaphansi kokulawula, gcina konke ukudla okufaka emlonyeni wakho. Uchitha amandla amancane, uchitha isikhathi esiningi ekhaya kunomlingani wakho noma izingane. Ngisho noma usebenza ngokujwayelekile ukuhlanza nsuku zonke. Kulandela ukuthi kufanele udle kancane. Bhala phansi inani lamakholori, uma udla ucezu welekholethi, udle i-pechenyushku, konke kudinga ukurekhodwa. Udinga ukudla ama-khalori hhayi ngaphezu kokushisa ngosuku, futhi njengoba ushisa kancane, udinga futhi udle ngokungenakuningi.
4. Lawula inani lama-carbohydrate.
Uma ubukela umbukiso ku-TV, hamba amanethiwekhi e-Intanethi, mhlawumbe, uphuze itiye elimnandi, futhi udle into enhle. Futhi uma ungeke ukwazi ukwenza lokhu ngaphandle kwalo, khona-ke unokwethenjelwa kwe-carbohydrates, futhi, ngokusobala, uyinyosi elimnandi. Lapha lokhu kudla ukudla futhi ubeke izingibe zabo.
Kwenzeka ngale ndlela, ngesidlo esiphundu umzimba wethu uthola inani elikhulu lama-carbohydrate, alithwa kalula. Emahoreni ambalwa, ngenxa yalokhu, kukhona i-ejection ye-insulin kanye nesimo sokulamba. Futhi ukuze ungadli, ngeke uthole okwanele uze udle ucezu lwekhekhe noma isinkwa esimnandi, umzimba uzodinga inani elikhulu lama carbohydrate. Ukuze uphume kulo mbuso, udinga ukudla kathathu ngosuku. Futhi ukufika etafuleni, okungaphezu kokubili, kufanele kube nokusetshenziswa kokudla okuphansi kwekhalori, isibonelo, imifino, inhlanzi, ubisi, inyama, ngaphandle kwamazambane. Inani lama-carbohydrate akufanele lidlule ngesikhathi sokudla, ama-gramu angu-4. Ngosuku, ungakwazi ukuphatha kahle. Kodwa imizuzu engaphezu kwengu-40-50 yokudla amaswidi ayidingi. Futhi phakathi kokudla awukwazi ukudla lutho.
5. Domoshadtsev ukuhumusha ukudla okulungele wena.
Yondla umndeni wakho ukudla kwasekuseni, uzame hhayi nge sandwich, kodwa ngokudla kwamaprotheni. Akudingeki ukuba ube nesangweji elengeziwe lokudla kwasekuseni. Faka esikhundleni ama-pancake nge-curd, futhi njengomsizi esikhundleni se-jam no-jam, ukhilimu omuncu. Ezincwadini zokupheka zokupheka zama ukukhetha ikhalori encane. Esikhundleni segobe, sebenzisa inyama yenkomo, izinhlanzi noma izinkukhu. Abantu bajwayele ukudla ngesikhathi, okufanele badle, futhi umndeni uzojwayela ukuguqula ukudla emva kwesikhathi esithile. Uzothola izilingo ezincane ekudleni.
6. Ukudla kuhlukile.
Uma indlu yakho ingakwazi ukuhumusha ukudla okulula kuwe, uthenge imikhiqizo yokudla wena kuphela futhi uzilungiselele izidlo zakho zokudla nezidlo. Ngeke kudingeke ukuba udle ama-noodle nge-calorie sauce nomndeni wonke ndawonye.
7. Cabangela inketho elula yokwenza imidlalo.
Unenzuzo enkulu njengomama wendlu, ungazinikela emdlalweni owuthandayo futhi uziqaphele. Thola i-gym eduze nawe. Ukuze ungaphinde uphinde udinga ukuhola impilo esebenzayo. Akudingekile ukuhudula izingqungquthela ezinzima, ungenza i-aerobics noma ukuhlela. Uma kungenakwenzeka ukuthi ube kude nekhaya isikhathi eside, uthenge i-disc, ukukhokha kanye nomsebenzi wesikole. Ungase futhi uthenge ibhayisikili yokuzivocavoca bese uphaqa amamayela ngenkathi ubukela uchungechunge oluthandayo lwe-TV.
8. Uhambo lokuthenga.
Ngesisu esingenalutho ungahambi esitolo, bhala uhlu lwazo imikhiqizo okudingayo ukuthenga, ukuze into engafanele ingakwazi ukuthatha, yebo esihlwabusayo, kodwa eyingozi.
9. Phakathi nokudla komunye wamalungu omndeni, ungaphuthelwa ithuba lokulahlekelwa isisindo .
Indodakazi endala noma oshade naye ufuna ukulahlekelwa isisindo, ukusekela, khona-ke uzothola ithuba lokulungisa izitsha zokudla futhi kuyoba nesisusa sokulahlekelwa isisindo.
Uma ulandela lezi zeluleko, ngeke nje uhlale uzimele, kodwa uzothola isisindo ngemuva kwesikhathi. Noma ngabe ngelinye ilanga uzoba ngowesifazane onamahloni, onamafutha, owaziyo kuphela ukugcina iso emndenini, kodwa ubonakala engapheli kangangokuthi akekho ozophuma naye. Thatha iseluleko esiwusizo kumama wendlu, ulandele futhi uzophumelela.