Indlela yokulahlekelwa isisindo kahle ukuze ungabi nesisindo futhi?

Uma ungenayo insimbi yokuzilimaza, awukwazi ngisho nokuthi mangaki amakholori owadla ngosuku. Yisiphi ukudla okulula okuhambayo, emgwaqeni, ehlezi phambi kwe-TV - kubonakala ukuthi sonke sidla futhi asiqapheli. Kulungile, noma ungaboni ize jean zakho eziyizintandokazi zingeke zime ukuqina ...

Ngezinye izikhathi kunzima ukuzilawula, ikakhulukazi uma uthanda ukudla (futhi ubani ongathandi?). Phakathi nokucwaninga kwe-Institute of Nutrition, izondlo zokudla ziye zacelwa ukubala ukuthi zingaki amakhilogremu ngosuku abazithola. Ngenxa yalokho, kwavela ukuthi ngisho nabachwepheli badlula umkhuba okungenani ngo-10%. Ngakho-ke, kulula ukuqonda ukuthi kungani singakwazi ukulahlekelwa isisindo, ngisho nangemva kokubuka yonke into esiyidlayo. Mayelana nendlela yokulahlekelwa isisindo kahle ukuze ungabi nesisindo emuva kwesikhathi futhi lesi sihloko sizoxoxwa.

Kuvela ukuthi le nkinga ingaxazululwa: qala idayari lapho uzobhala phansi konke okudlayo. Izifundo zibonisile: le ndlela ayikusizi nje ukuthi ulahlekelwe isisindo kahle, izoshintsha isimo sakho sengqondo ngokudla ngokujwayelekile. Ukuhlolwa kwenziwa: inani elithile labathengi bezokudla libhale phansi ibhakhodi ngayinye edayari, i-apula ngayinye ayidla, bonke abahlanganyele banikezwa ukudla okulula kwe-carbohydrate, abazange bagcine amarekhodi. Ngenxa yalokho, kwavela ukuthi labo abaholele idayari, isisindo esilahlekile ngokushesha kunalabo ababekudla. Lapho usebenza nedayari, konke kwacatshangelwa: isisindo, ukuphakama kanye nezici zenyama. Futhi into emangalisa kakhulu: inani lamakhilogremu ahlahliwe lixhomeke enani lezinsuku lapho okufakiwe kwidayari kugcinwe khona.

Nazi izizathu ezinhlanu zokuthi kungani kuyasiza ukugcina idayari elinjalo, ngisho noma ungaqiniseki ngokudla.

1. UFUNDA NGOKWENZEKA NGOKWENZANYE YAMAKHORI ATHIWE NGESUKU. Sivame ukunciphisa okuqukethwe kwekhalori kokudla kwethu. Isimo siphuthumayo ikakhulu lapho sidla ngaphandle kwendlu. Ngo-2010, kwaqhutshwa isifundo: 105 ukudla okuyinkimbinkimbi kwahlolwe ezindaweni zokudla okusheshayo okusheshayo, emva kwalokho izivakashi zacelwa ukuba zithole inani lamakhalori ngendlela yazo. Lezi zenzakalo zazihlobene kakhulu neziphuzo nokudla okulula. Ngokuqondene nezitsha eziyinhloko, ama-38% kuphela abaphenduli bangaphendula kahle. Lesi sici sokubona komuntu: izitsha ezingaphezulu, kunzima ukuqagela. Okufanayo kwenzeka ngebanga nokuphakama.

Ngisho nabachwepheshe abakwazi ukubhekana nalolu msebenzi. Esicwaningweni esisodwa, kwaba nezingxoxo ezingu-200 zokudla. Bacelwa ukuba baqambe inani lamakhalori ayequkethwe izitsha eziyinhloko zokudlela lapho babehlala khona. Ngokumangalisa, akekho noyedwa owayengasondelana nempendulo efanele. Ububanzi bemibono bevela ku-200 kuya ku-700 kilocalories engxoxweni yesidlo ngasinye. Ngakho-ke, yeka ukucabanga bese uqala ukubala. Kunamatafula amaningi abonisa okuqukethwe kwe-caloric kokudla okuhlukile.

2. UZOKUBA UKUHLELA UKUTHOLA ISICELO. Yenza uhlu oluningiliziwe lwezitsha ozidlileyo izolo, qiniseka ukuthi ukhumbule ukuthi yini oyidla ukudla kwasekuseni, kwasemini nakudla. Futhi qiniseka ukuthi ubonisa ushokoledi owawudlile endleleni yokusebenza, nokupakisha amantongomane ... Uma upheka, gqoka uhlu lwakho nokuthi uzame.

Kwenzeka kanje: intombazane igcina idayari ngokucophelela, yonke into irekhoda ngokunembile, kodwa ayiqondi ukuthi kungani engakwazi ukulahlekelwa isisindo. Khona-ke wayekhumbula ukuthi uhlale ehlakulela i-chewing gum. Futhi empeleni emithonjeni ngayinye ngama-kilojoule angu-9, futhi ku-packing ejwayelekile iqukethe cishe ikhulu. Uma ubhala yonke into oyidlayo, ukhetho lwemikhiqizo luyoba nenjongo kakhulu. Isibonelo, uma uyala njalo i-cappuccino (enye indebe ingu-320 kcal), ngokuqala ukugcina idayari, ngokuqinisekile uzoshintshela kukhofi evamile, lapho kungama-3 kcal kuphela. Khumbula ukuthi okuncane okuncane kokudla kuholela emakhilogremu ayisithupha ngonyaka!

3. NOMA, QAPHELA, QONDISA UKUHLELA KWAMI NGOKUKHETHA KWESIKHATHI. Ngezinye izikhathi kwenzeka ukuthi owesifazane ucabanga ukuthi udla imifino eminingi. Uhlala ecabanga ukuthi uhlala eklabishi eyodwa - i-broccoli, imibala, i-Brussels. Futhi emva nje kokuba eqale ukubhala phansi yonke into ayidla emini, wathola ukuthi empeleni wadla imifino kanye kanye noma kabili ngesonto ...

4. UKUQONDISA OKUQHUBEKILE. Ochwepheshe bayeluleka: ukuze ulahlekelwe isisindo ngokufanele futhi ungabi nesisindo futhi, udinga ukunqoba ukunxanela kokudla ngokweqile. Ukuze wenze lokhu, udinga ukurekhoda hhayi kuphela lokho okudlayo, kodwa futhi yiziphi izimo ngokuvamile odla kakhulu. Isibonelo, udla ushokoledi amaningi, ngoba emsebenzini kukhona umshini ngebhalethileji. Noma ngokuvamile ukuphuza i-milkshake, ngoba endleleni eya ekhaya, iya e-cafe. Noma udonsa okuthile okuchotshozayo lapho ubukela i-TV. Uma ulandela uxhumano olunjalo, ungazama ukuliphula. Gcina izithelo noma amajikijolo esandleni. Khetha enye indlela eya endlini: uma kukhona ipaki eliseduzane, hamba ukuhamba. Uma ukucindezeleka kukubangela ukuba udle, kungcono esikhundleni sekhishi ukuya endlini yokugezela - phumula endaweni epholile.

Ibhonasi eyengeziwe: uma uqala ukulawula ucezu ngalunye owaludlayo, uzozihlaziya kancane kancane, futhi umuzwa we-satiation uzovela ngokushesha kakhulu kunalokho uma ungenazi lutho futhi ungenakuthola ukudla.

5. UZOKUBHALISWA NESIBUMELELO ESIKHULULEKILE. Idayari isisiza ukulungisa amaphutha akho bese ulandelela amadokhumenti. Isibonelo, ukuqhathanisa inani lamakhilogremu liye lawa ngenyanga eyedlule ngenye yamanje, kunquma imikhiqizo ephumelela kakhulu ekushintsheni kwesisindo, njalonjalo.

Vumela ngezikhathi ezithile kanye nezindleko zangasese ezincane. Uma yonke inyanga uhlale unesibindi futhi ungadli i-candy eyodwa, ungakwazi ukujabulela ukunambitheka okuncane. Uzobona, uzoyithanda.

Indlela yokugcina idayari

Thola incazelo yegolide

Idayari ingahlelwa ngendlela oyithandayo - ayinandaba. Ungaba nenothi eliqinile noma uthenge idayari uma uthanda ukubhala ngesandla. Uma ukhetha ukuphrinta, bese uqhuba i-electronic version yedayari kukhompyutha yakho yasekhaya. Okubaluleke kakhulu, udinga ukuphatha amarekhodi akho njengento yokuzilibazisa ejabulisa. Konke okwenziwa ngenjabulo kuyasebenza kakhulu futhi kusebenza kahle.

Ulwazi olubaluleke kunazo zonke lokubhala: isikhathi sokudla ukudla, yini ngempela oyidlayo nokuthi kungakanani. Kungcono ukujwayela ukwenza amanothi uma usudlile. Uma ufuna ukuqoqa ekupheleni kosuku, kuyoba nzima ukukhumbula yonke imininingwane. Uma unenguqulo yekhompiyutha, ungakhohlwa ukuthwala okunye nawe-ngesimo sencwadi encane, ngakho-ke ngezikhathi ezithile, emva kokudla esidlweni sokudlela, isibonelo, ungabhala phansi inani lokudakwa nokuphuzwa endaweni leyo, ukuphawula okuqukethwe komsoco kwimikhiqizo.

Akukho lutho olungathandeki

Hlela okufakiwe kwakho kwedayari ngendlela ehlelekile ukuze babonise ulwazi oluwusizo kakhulu. Isibonelo, uma ufuna njalo ukuhlafuna okuthile, weqa ikhasi libe ngamakholomu amabili: ngenye uzorekhoda ukuthi ufuna ukudla kangakanani, futhi kwenye, ukuthi ungashesha kanjani nokuthi uthola ngokushesha kangakanani. Uma uthatha izinkinga nokuhlangenwe nakho okumnandi, chaza kudayari yakho imizwelo eyayizwela kakhulu ngesikhathi sokunakekelwa "kwemithi".

Ngaphezu kwalokho, uma uzama ukukhipha umkhuba wokudla into ekhethekayo yokulala, isibonelo, ice cream oyikhonzile, isitoreji ohlala ngaso ngaso efrijini, ubeke eceleni kukholomu izikhathi ze-asterisks uma ukwazi ukumelana. Ekupheleni kwenyanga, fingqa ukunqoba futhi uzihlele umvuzo omuhle.

Thembeka kuwe

Ungakhohlwa ukubhala phansi zonke izingcezu ezincane, zonke izinkezo zesitsha ozizamayo, eziqabula ama-sugar candies, ngokujwayelekile, noma yini engaphezu kwenzalo. Futhi ungakhohlwa ngeziphuzo. Zineziqu eziningi. Abaningi kakhulu abakuboni ukuthi kudingekile ukufaka amarekhodi abo ingilazi yewayini elomile (120 kcal), ijusi ephaketheni (280 kcal) noma ibhodlela elincane le-sweet soda (220 kcal).

Misa imenyu

Ukubala ama-kilojoule kuzoba lula kakhulu uma izikhathi ezingu-2-3 ngesonto ukudla kwasekuseni nokudla kwasemini kunye okufanayo. Isibonelo, i-oatmeal noma i-porkridge ne-yogurt yokudla kwasekuseni kanye nesaladi nge-turkey noma inkukhu emini. Kubalulekile ukuthi uthanda lezi izitsha.

Hlola amaqiniso

Kungakhathaliseki ukuthi unomdlandla futhi uqaphele kangakanani, idayari ngokwayo ayikwazi ukuphazamisa uhlamvu lwakho futhi ushintshe imikhuba yakho uze uqale ukuhlaziya izenzo zakho. Khetha isikhathi kusihlwa ukubala ama-kilojoule owatholile ngosuku. Kuwusizo ukuphawula ukuthi yimaphi amaqembu okudla oyisebenzisayo, uma kunesidingo, ulungise ukudla kwakho.

Uma unethuba kanye nezindlela, thintana nochwepheshe. Namuhla, izinsizakalo zezidakamizwa ezifanelekayo ziyatholakala, kodwa kuze kube manje, ngeshwa, kuphela emitholampilo ekhokhelwayo. Ochwepheshe bazokutshela indlela yokulahlekelwa isisindo, ungabi nesisindo futhi. Okubaluleke kakhulu isisusa esihle: zizuze ngokubonakaliswa kwamandla engqondo nokuqina. Isibonelo, uma ukwazi ukubamba inyanga futhi ungaphambuki kuloluhlelo, ungazenza isipho: izicathulo ezintsha, isikhwama noma ingubo. Kuyoba umphumela omuhle ngokomzwelo!