Unganikeza isifungo sokungadli noma yikuphi kusihlwa. Kodwa ucezu we-pie efrijini ngakho-ke beckons ... Yebo, ngingakuvimbela kanjani. Khetha indlela yakho yokuqeda ukudla okusheshayo kusihlwa.
Gcina idayari yokudla. Lokhu kuzosiza ukubona ukuthi yini oyidlayo, futhi ume ngesikhathi esifanele. Noma ungene emkhakheni wokufunda ukuthi yiziphi izithako eziyingxenye yokudla oyidlayo: inani lekhalori lizola ukudla. Siyakwazi ukudla ingxenye eyodwa kwezintathu zamakhilogremu adingekayo ngosuku kuphela ngenxa yokudla okulula - lokhu kuyi-4.5 amakhilogremu engeziwe ngonyaka!
Phuza amanzi noma itiye elihlaza. Ubuchopho bakho bungacabanga ukuthi ulambile, kuyilapho empeleni umzimba unomile. Njengoba udakiwe ingilazi yamanzi, uzogcwalisa isisu, ngaphandle kwalokho, uzozizwa kangcono kakhulu. Futhi udle kancane, futhi ugcwalise wonke amangqamuzana womzimba ngomswakama!
Chew the gum noma shayela amazinyo akho. I-chewing gum izocima izifiso zamaswidi ekuseni, kanti inqubo yokuhlafuna izokhomba ebuchosheni ukuthi kukhona ukuzwa okukhathazayo. Ukuhlanza amazinyo akho kukunika nomqondo wokuthi kwenzekani ngokudla namuhla.
Shintsha ukudla kwakho! Isifiso sokudla emva kokudla okuvame ukuvame ukuvela ngenxa yokuntuleka kokusanhlamvu, imifino kanye nokuyinkimbinkimbi ye-carbohydrates, kanye nokusetshenziswa ngokweqile kokudla okusawoti kanye namafutha. Uma uzizwa ulambile ushokoledi, ungadli amantongomane amaningi, imbewu, inhlanzi nemifino eluhlaza. "I-chocolate hunger" ibonisa ukuntuleka kwe-magnesium, eyenzeka kubantu abangu-80%. Ukuhlala nabangani bakhe e-cafe, ukuyala ipuleti lamaqebelengwane, kuyisithakazelo esihle kakhulu. Kodwa uma ufuna ngempela amnandi, kusho ukuthi umzimba uthumela izimpawu zokucindezeleka. Ukuziqhenya ngamadonsazi kusikisela ukuthi udla kancane kakhulu noma udle ukudla okuphezulu kuma-carbohydrate.
Uma ucindezelekile futhi ungeke ukwazi ukumelana nosawoti, thatha amavithamini B5 no C. Ukuthanda okunjalo kungase kubonise ukucindezeleka okunamandla. Uma usebenza ngokweqile, usekela ama-gland adrenal nge-vitamin therapy. Kudingeka udle ama-alimondi ambalwa nsuku zonke: amantongomane namanye amaprotheni angewona wesilwane asuka ekusizeni ukulawula ukudla neshukela legazi. Uma ungenasithakazelo ngamantongomane, zama i-avocade: inqwaba yamafutha enempilo namaprotheni amaningi kakhulu kunomhlambi.
Ungayeki ukudla okuphelele: kugcwele ukucindezeleka. Kufanele uqaphele ukuthi "ukudlala" kuyenezela amakhilogrekhi esilinganisweni sansuku zonke. Usuku udle kancane, futhi kusihlwa ukhethe ukudla okunempilo.
Ungalingi ukuzama ukudla ekhaya. Uma ungeke ukwazi ukuzifaka, uma wazi ukuthi une-sausage kadokotela noma iphakheji le-cream ayisikhilimu efrijini lakho, awudingi ukuthenga imikhiqizo enjalo! Cabanga ngokushintshwa okuncane kwekhalori, kodwa khumbula ukuthi kufanele kube kuhle kakhulu. Qaphela ubukhulu bephakheji. Iqiniso lokuthi uthenge umthamo we-fat fat noma low-calorie elincane akuyona isizathu sokudla yonke iphakheji. Zama ukuthenga imikhiqizo hhayi emaphaketheni amakhulu "omndeni", kodwa ezincane. Ekugcineni, kusazobe ukonga: uzothenga futhi udle kancane.
Yenza isikhashana ngaphambi kokuba uqale ukudla. Thatha njengomthetho wokungadli umkhiqizo onama-khalori angaphezu kuka-400 ngaphandle kokucabangela ngawo imizuzwana embalwa. Zibuze: "Ingabe ngifuna ngempela ukudla noma ingabe ukuthanda ukuqhuma?"
Ukuvuza ngokujulile ngaphambi kokudla: uzokwehlisa izinga le-cortisol egazini (i-hormone yokucindezeleka ebuye isabele emzimbeni we-carbohydrate umzimba). Ngaphandle kwalokho, thola indlela yokuphumula ngaphandle kokudla: thatha ukugeza okushisayo.
Yidla 5-6 izingxenye ezincane zokudla ezine-complex complex of carbohydrates, nsuku zonke ngehora. Lokhu kuzosiza ukulawula ukukhiqizwa kwe-pancreatic insulin, okusho ukuthi umzimba uzothola amafutha angaphansi.
Ungalokothi udle ohlelweni 'lokuxhumana' nethelevishini noma ikhompyutha, ususe ukudla emkhakheni wombono phakathi kokudla okuyinhloko. I-trapeznichay njalo kuphela etafuleni, isabelwe ukudla indawo eyodwa evinjiwe.