Uhlobo luni lokudla olufanelana nawe?
Cabanga ngalokho okulindelweyo, imikhuba yakho, kungakhathaliseki ukuyeka ukukhetha kwakho ngesilinganiso esincane kancane sokulahlekelwa isisindo noma okufanele kakhulu ukudla okunamandla?
Udla nini ebusuku noma ekuseni? Ingabe udla ngaphandle komkhuba noma ngesidlo ekuseni? Futhi udla isikhathi esingakanani kusihlwa? Udinga ukushiya isikhathi ngemuva kokudla kokugcina ukwenza umzimba othile. Ekuseni, ukuvuka, uzizwa ungalungile, futhi lesi simo siqhubeka isikhathi esingangehora. Ngakho-ke, usephuzile kakhulu isidlo sakusihlwa, futhi ngokushesha ngemva kokudla uya kulala. Udinga ukushintsha isimiso sakho, ukuthi udinga kangakanani ukudla nokuthi yisiphi isikhathi osidinga ngaphambi kokulala. Futhi kuyokuzuzisa wena.
Uma udla, awukwazi ukuyeka nhlobo? Ekudleni, kudingwa isiyalo. Ngaleso sikhathi, udinga ukusebenzisa amaqhinga ahlukene angokwengqondo, futhi zinikeza umphumela. Uma udla, ubala ama-calories, kodwa akudingeki ucabange ngakho ngaso sonke isikhathi, ukhohlwa ngekhwalithi. Ingabe wenza izinguquko kwimenyu, noma ingabe udla ukudla okufanayo kokudla? Udinga ukuzikhethela ukudla okulungile, kodwa ukudla okungcono kakhulu, uma ushintsha, udla imikhuba, futhi uba, udle kancane, udle ukudla okuhle futhi udle ngokudla.
Nini isikhathi esihle sokuhamba ekudleni?
Uma uphumule futhi uphumule, ungcono ushintshe imikhuba yakho yokudla. Isikhathi sokudla singaba yilokho, okubaluleke kakhulu, ukuba nesifiso nomoya. Isikhathi esihle kakhulu sokudla, manje yisikhathi esihle, ngoba uzoba nokusekelwa "phezu", futhi lokhu kuzosiza ukumelana nokuhlolwa.
Ukuze wenze izinguquko ohlelweni lokudla, kuyadingeka lapho umzimba, njengokusho kwakho ngokuzenzakalelayo, ukuthi awukwazi ukuhlala kanjalo, umzimba wakho usulungele ukudla futhi uzokunika konke ukusekelwa. Ngakho thatha futhi ugijimise ku-bandwagon yesitimela sokuhamba, nje ungachithi isikhathi. Futhi konke kuzokwehla, kufanele uqale kuphela. Uma ungaphuthelwa leli thuba, khona-ke uma kungenjalo uzobuya kuwe.
Uma ungakwazi ukuhamba ekudleni?
Uma umzimba wakho umatasa ngezinkinga ezibalulekile, awukwazi ukushintsha uhlelo lwamandla. Awukwazi ukuhlala phansi ngesikhathi sokugula, ukukhulelwa, noma ukusebenza ngokweqile. Uma uhamba ngendlela yokwelapha, uma uyiguli ephilayo noma isifo sikashukela, thatha imithi, bese uxoxa nodokotela wakho ukudla okuzayo. Ungalokothi unike igazi ngesikhathi sokudla.
Izenzakalo ezimbi
Uma uhlelo lwamandla lushintsha, umzimba uqala ukushintsha, futhi uthola isikhathi sokuvuselelwa. Futhi lapha akukho sizathu se-alamu, uzozizwa imiphumela yale nqubo. Ukusabela komzimba ekushintsheni kokudla kungokwesikhashana. Udinga ukwazi ukuthi lokho okudingayo nemikhuba endala kudinga ukuguqulwa.
Ungathola:
- isizungu, inhloko, ubuthakathaka,
- isimo esiseduze nokulahlekelwa ulwazi,
- okubandayo, amahlumela, isicashu,
- ulimi lungafakwa, kunzima ukuphefumula.
Uma usadla, ungathathi amazinga okugeza, gwema ukuvivinya ngokomzimba (ukuhamba okude, ukuhamba kude, ukugijima). Kuzokwenza ngcono isimo sakho. Futhi uma ukhathazekile ngesimo sakho, udinga ukubonana nodokotela.
Uma ugwaza esiswini, lokhu akusho ukuthi ulambile, ubuchopho nje, ngokusho komkhuba omdala, kuthumela ama-signals emahoreni athile. Ngokushesha ungafunda ukuhlukanisa umuzwa wendlala enendlala yamanga, evela enkumbulo yakudala. Uma ulambile, umzimba uzodinga ukudla, hhayi amaswidi noma ama-chips.
Siza wena
Kulula ukusho ukuthi uhambe ekudleni kunokukwenza. Kukhona amathiphu ambalwa azokwenza kube lula. Susa umthamo wesentimitha nezikali kude nawe. Abalawuli bakho bayoba izingubo nezibuko esibukweni. Kubalulekile ukugcina umatasa ngaso sonke isikhathi, ngoba lokhu udinga ukwenza uhlu lwezinkinga ezidinga ukuxazululwa, futhi uzisebenze kahle. Into esemqoka odinga ukuyenza ibe yimpumelelo. Futhi imicabango kufanele ibe: "Ngingakwenza!", Futhi hhayi ukuthi "Mhlawumbe ngizophumelela."
Thola isifundo ozozinikezela ngokugcwele wena ngokwakho. Khona-ke uzokhohlwa ngokudla futhi ukhumbule kuphela uma ufuna ngempela ukudla, hhayi nje isifiso sokuba nento yokudla. Ngemva kokudla, buyela ebhizinisini eliphazamisekile. Ungadluli ngaphakathi kwakho. Bheka izithakazelo ngaphandle kwekhaya nangaphandle kwakho.
Ekuseni, zama ukuqala ukuzivocavoca okufudumele. Uma ungekho isikhathi eside, ngokushesha uzocabangela ukudla. Ukufudumala kuzothuthukisa izinqubo eziphathelene nomzimba emzimbeni, kuzokuzamazama, kuzophakamisa isimo sengqondo futhi kuyoba nesifiso sokuqhubeka nebhizinisi eliqalisiwe, futhi lokhu kuyishintsho ekushintsheni kokudla nokuphila.
Asikho isidingo sokunamathela ekudleni okumukelwe: kwasekuseni, kwasemini, isidlo sakusihlwa. Uma abangane bebizela ukuba udle, cabanga ukuthi ulambile ngempela noma cha? Uma uzizwa ukuthi asikho isifiso esinjalo, wenqaba ukuwajoyina. Uma behlekisa ngawe, baqala ukukucindezela, ngakho bafundiswa kabi, hhayi wena. Okufanayo kungashiwo ngesidlo esitolo sokudlela, uma unikezwa ukuthatha ingxenye yesibili.
Yidla uma ulambile ngempela, hhayi nje ngenxa yesithukuthezi, lapho ungazizwa ulambile. Yeka ukudla uma uzizwa ugcwele, futhi hhayi lapho uvele u-overeaten, futhi unepuleti engenalutho. Masinyane ugeze izitsha bese uqala elinye ibhizinisi. Empandeni, shintsha, isimo sengqondo sokudla, ukuze ube nempilo enhle futhi encane, kudingeka udle kancane ngangokunokwenzeka. Lokhu kuyadingeka kakhulu emzimbeni wakho.
Sebenzisa amapuleti amancane. Zama ukufaka ukudla okuncane okudliwayo kunalokho ongathanda ukukudla, kanti ukudla kufanele kubonakale kukhangayo. Kudingeka udle kancane, udinga ukuhlafuna ukudla kahle, ngoba unamazinyo okwenza lokhu, bese uzobona ukuthi udlile kancane, futhi uzizwa ungcono.
Ungaphuzi ngenkathi udla
Lungisa ukudla okuningi njengoba udla. Awudingi ukunikeza izinsalela enja, kuzomane zibe ngamafutha. Ungagcini imikhiqizo enjalo endlini ofuna ukuyigwema. Uma ungeke ukhumbule izitsha owadliwayo ngosuku, kungcono ukubhala phansi ngesikhathi esisodwa. Ungacabangi ukuthi uyadla ukudla, udinga ukudla okuningi okudingayo. Isizathu sokudla singaba indlala yangempela.
Ukunamathela ngokuqinile ekudleni. Isibonelo, ngo-8.00 kwasekuseni, ngo-13: 00 - kwasemini, ngo-18.00 sakusihlwa. Akukho okufanele ukudakwa ngemva kuka-20.00. Futhi uma uya endlini yangasese ebusuku, khona-ke uyaphazamisa ubuthongo bakho, bese usuku olulandelayo luzoholela ekukhathaleni. Futhi uma unesimo esibi, ukhathele, khona-ke ufuna ukuphumula bese ugijima kuze kufike ukulimala.
Zama ukungabi ngokweqile futhi ungasebenzi ngokweqile. Emva kwakho konke, umzimba wakho ukukhokhela ukulahlekelwa ukushisa namandla kuzodinga ukudla okunye. Ungadli phakathi kokudla, kungumsali wemikhuba emibi, hhayi indlala. Uma kubonakala sengathi ufuna ukudla, khohlisa umzimba futhi uphuze amanzi. Kuyasiza ngezinye izikhathi. Uma ungeke udle ngaphandle kokudla okulula, bese uthatha isanqante noma iqoqo lemifino bese uhlafuna. Kuzokuphazamisa futhi kuthathe isikhathi esithile. Lapho izaqathe nemifino engasiza, udinga ukuhlaziya. Kodwa khumbula ukuthi abanye abantu bakubheka njengento engalungile ukuhlafuna nokukhuluma.
Uma ufuna okuthile okumnandi, udle amagilebhisi. Okuqukethwe kwama-caloric yamagilebhisi amhlophe kuncane, kuzokwaneliseka isikhathi eside isidingo sokuba mnandi, kunomthelela ekulahlekeni kwesisindo, kuwumkhiqizo wemvelo. Kodwa kudingeka udle amagilebhisi ngokulinganisela, njengoba inani elikhulu lamagilebhisi lizoholela ekuvupheni kwesisu.
Ungadli ngobuningi obungenamkhawulo wamasaladi, izithelo, imifino ehlanzekile. Futhi akusikho konke ukuthi ziphakeme ngama-khalori, banda i-acidity yesisu, kodwa ngoba ngobuningi babangela izinkinga ngokugaya. Futhi-ke inkulumo ayikwazi ukuqhubeka noma yikuphi ukudla. Futhi ngokwakho unqume ukuthi ungatshela umuntu ukuthi usekudleni, noma uzohlala ethule kuze kube yimiphumela.
Ungayothengi ngesisu esingenalutho. Wena ngokwakho ngeke uqaphele ukuthi ungaba kanjani nesidla, endaweni ethile ebhasini noma e-cafe, uzizwa ulambile. Futhi cishe ngeke ibe nendlala, kodwa umkhuba. Lapho upheka, ungadli ukudla okusheshayo. Ungangeze usawoti. Ungabi gazinga, kepha pheka ku-grill. Sebenzisa amafutha aphansi khalori. Half ioli yama-sandwich. Shintsha ubisi obugcwele nge-skimmed noma fat-free. Faka esikhundleni se-jam ne-marmalade ngokudla abadla ngesifo sikashukela, ungasebenzisa ushizi owenziwe ekhaya.
Ngesikhathi sokudla njalo kulwa nokuqothulwa, uma uqala ukudla, uhlanza amathumbu akho. Ungadli ebusuku. Ukulwa nemikhuba yakho endala bese uzothola ezintsha. Ngemva kokudla, hlambulula amazinyo akho. Uma ngemuva kokudla, uyohlale ulahla ukunambitheka kokudla, bese imikhuba eguqukayo iyohamba ngokushesha kakhulu. Udinga ukuhlanza ulimi lwakho namazinyo. Futhi uma isikhathi sokudla singafiki, futhi uzizwa ulambile, udinga ukulala phansi bese uzama imizuzu embalwa ukuphumula, bese kuthi indlala idlule.
Indlela yokulahlekelwa isisindo kahle?
Uma unquma ukunciphisa isisindo, ungavumeli isisindo siphume kakhulu, indlela engcono kakhulu ukulahlekelwa ngaphansi kuka-500 amagremu ngesonto. Ngokulahlekelwa kwesisindo esingalungile, inani lezincubu zomzimba liyehla, futhi uhla lwamanoni luyanda. Uma ungenakukuphikisa, futhi udle ikhekhe, ungazithembi. Ukuze ushise amakholori engeziwe, udinga ukwenza umzimba ngokuphuthumayo. Yenza ukuhlanza kwentwasahlobo, ugijime ezitolo, ugeze iminyango namafasitela. Khona-ke ngisho nesisindo esingeqile ngeke sibekwe ezinkalweni nasezinkalweni zakho, hhayi ngosuku olulandelayo ungaqhubeka nokudla.
Ngingashisa kanjani ukhalori
Ukuze ulahlekelwe isisindo, udinga ukwenza umzimba wokuzivocavoca, imizuzu engamashumi amathathu yokusebenza kalula ishisa amakholori angu-300. Emaminithini amathathu emakilasini:
- eklabhu yezemidlalo i-khalori engama-300 ishiswa,
- ukubhukuda kushisa ama-kilojoule angu-450,
- ukuhlanza nge-vacuum cleaner 121 kcal,
- ubulili obukhulu kusetshenziselwa ukushisa ama-khalori angu-150,
- ukulenga izingubo - 50 kcal,
- ukugeza amafasitela - 114 kcal,
Ungadla kanjani ukuze ungatholi amanoni?
Kunesidingo esincane, ukhetho oluhle luyoba lapho inani lokudla lidliwa lihambisana nesandla sakho. Uma kunzima ukusekela phakathi kokudla, ungadla amantongomane amaningi, izithelo noma isiphuzo yogurt. Ungakwazi ukulahlekelwa isisindo ngokudla okuvamile. Ukudla kokugcina kufanele kube amahora amathathu ngaphambi kokulala. Ngokuvamile abantu abalala ebusuku, futhi abafuni ukudla ekuseni. Futhi konke, ngoba isidlo sakusihlwa sasingenaso isikhathi sokumisa, abantu abanjalo banesisindo. Ebusuku kungcono ukuphuza itiye eluhlaza, udle i-apula noma uphuze ingilazi ye-kefir.
Kudla kufanele kube okuhlukahlukene. Ekudleni kufanele kube yenkomo, imvu, inkukhu nenhlanzi. Futhi kufanele kube izithelo, imifino, ukudla okuqukethe i-fiber, i-carbohydrate ephuza - irayisi elimnyama nelomnyovu, isilwane, isitshalo se-buckwheat kanye ne-oatmeal. Imikhiqizo yobisi kufanele ithengwe ngesiqalo "bio", macaroni kusuka ezinhlobonhlobo zikakolweni eziqinile.
Zama ukudla kancane, lapho umuntu edla masinyane, udla kahle. Ngaphambi kokuba udle, udinga ukuphuza ingilazi yamanzi, khona-ke ukuzwa kokuzizwa kahle kuzofika ngokushesha. Ngemuva kweholide ngayinye, hlela ukulayishwa kwezinsuku - i-kefir, imifino, izithelo.
Uma unquma ukuya ekudleni, ungacabangi ukuthi ukhona kuso. Phatha lokhu njengokungathi akukho okwenzekayo empilweni yakho, futhi kukhona nezinye izinto ezibaluleke kakhulu. Lapho ukudla sekuphelile, kuzoba lula kuwe ukuthi uqhubeke usebenza ngokwakho, ngoba imikhuba yakho isishintshile kakade ukuze ibe ngcono. Zama ukulala, ngenxa yokuntuleka kokulala kukhulisa i-hormone, eyandisa ukondla.
Shintsha amaswidi nama-rolls uju, izithelo ezomisiwe namantongomane. Uma ucindezelekile, uphuze indebe yetiyi le-mint, uthathe ukugeza okuphumuzayo, uhambe emoyeni omusha. Phuza okungenani izibuko ezingu-6 noma ezingu-8 ngosuku. Phuza izithelo, itiye eluhlaza, amanzi, i-soda kufanele ikhishwe. Ukuze ulahlekelwe isisindo, ungadli amazambane, okujulile othosiwe, ukubhema, ama-burgers, amaqebelengwane.
Ngokugcina le mithetho elula, ungalahlekelwa isisindo ngaphandle kokudla.