Yidla ngesimiso
Namathela ekudleni nsuku zonke, futhi maduzane uzothambisa umzimba wakho ukuba ulinde ukudla ngesikhathi esingenasidingo kanye nokudla okungenamkhawulo. Futhi ngemva kwakho konke, ukudla okungahleliwe ngokuvamile kuvame ukhilimu futhi kuqukethe ushukela oluningi. Ngosuku olungenalo ukudla, isidlo esisodwa kuphela sivunyelwe. Le "phuzu" inqunywe ezinhlelweni eziningi zokulahlekelwa isisindo: usuku lapho ungakwazi khona ukudla noma yini. Kodwa akuyona nje kuphela okuhle, kodwa futhi kunenkathazo yokudla, ngoba, okokuqala, inganikeza ndawonye izinkulungwane (yebo, izinkulungwane!) Amakhalori angaphezulu. Futhi okwesibili, ngemuva kokulula ukubuyela endleleni efanele. Ngakho esikhundleni sokuphumula komhla, hlela phambili futhi ujabulele, ngoba ngale ndlela awukwazi ukuhlunga ngekhalori. Khohlwa mayelana ne-pasta ne-pastry kusuka kufulawa omhlophe. Ucwaningo lubonisa ukuthi labo abadla okuningi okusanhlamvu okugcwele banamafutha angaphansi kwesisu (lapho kungase kube khona khona-cellulite), ngisho uma kuqhathaniswa nalabo abadla ukudla okuncane kwe-carbohydrate ngokuvamile. Babanikezele, ikakhulukazi namuhla abakunzima ukuthola ekudayisweni.
Ukudla ngalunye kugxile ekuthandeni okulodwa
Ukuthululela epulatifini lokudla kwama-flavour nama flavour ahlukahlukene, wenza kusebenze ukukhiqizwa kwamakhomoni afudumele, futhi bayokuphoqa ukuba udle ngokweqile ngaphandle kwesizathu esicacile. Esikhundleni salokho, khetha ukudla okulula nge-flavour ecacile, oyozama ukuyigcizelela. Sebenzisa izinongo ezinjenge-red pepper, i-paprika, i-chili enhlabathini - konke okuqukethe i-capsaicin, into ethuthukisa umuzwa wokuphuza futhi ikuvumela ukuthi udle ngokushesha. Ungathandi ukudla okubabayo? Zama i-cumin, i-coriander, i-turmeric.
Thanda amanoni!
Kubonakala sengathi lokhu kuphambene nomqondo ovamile? Kodwa ukuze ususe amafutha esikhwameni, kufanele unqobe ama-phobia ngaphambi kokudla okuqukethe amafutha enempilo, njengamantongomane, imbewu, ama-avocade. Banika ukudla iphunga elimnandi, banikeze umuzwa wokwaneliseka ngokudla, futhi ekugcineni basize ukuqeda isisindo esiningi (futhi cellulite). Into esemqoka ukuwasebenzisa kuphela njengokungeza kwisitsha. Gcoba isangweji esivumayo se-avocado nge-spoon noma uphonsa imbewu encane kwisaladi.
Qala nge-snack
Ngokusho kocwaningo, ukuphazamisa ukudla kwakho ngaphambi kokudla noma isidlo sakusihlwa, uzodla kancane ekudleni okuyinhloko. Qala ngomunye wokudla okulungile ku-kcal eyi-100, bese uya esidlweni, udle ukudla kulandelana olulandelayo. Imifino yokuqala (okufanele ibe yingxenye yesabelo sakho), ke imikhiqizo yamaphrotheni futhi, ekugcineni, i-carbohydrate yonke-okusanhlamvu. Yidla kuqala, imifino izokukwanelisa ngenxa yokuqukethwe kwe-fiber ephezulu. Futhi njengoba kuzoba khona eziningi, ubuchopho buzolungisa ingxenye enkulu futhi baneliswe yiyo. Futhi uma uya ekudleni ukudla kwe-carbohydrate, uzobe usulungele ukuma ngesikhathi.
Ngosuku olulodwa ngesonto, yiba nemifino
Ucwaningo luye lwabonisa ukuthi abathandi bezinyamazane cishe bangama-27% amathuba okugcoba futhi ama-33% angase ancuthe ezinkalweni (amafutha ayingozi kakhulu okwandisa isifo senhliziyo). Ngaphezu kwalokho, "abadla inyama" badla isilinganiso sama-kcal angu-700 ngosuku.
Qeqesha amandla akho
Ukuqeqesha kusebenza izimangaliso! Futhi ngokudla okunempilo, futhi! Njalo uma wenza umzamo ngokwakho futhi wenqaba ukudla okuthile okukudlayo okungahambisani nawo, uqinisa "ukuvikela", okuzokusiza ukuthi ulwe nezilingo.
Ukunwetshwa kwe-kcal ayikhulu:
- Ubhontshisi obuhlaza. Fafaza inkomishi ye-1/2 yamabhontshisi ashubile nelayisi iwayini uviniga.
- I-popcorn ekhonjiwe. Isizini inkomishi yokupheka ngaphandle kwamafutha we-popcorn ne-pepper emhlabathini omusha.
- I-Vegetarian ikhukhamba isaladi. Thela indebe yekhukhamba elisikiwe ube yingxube ye-2 tsp. amafutha omnqumo kanye no-3 tsp. iwayini iviniga.
- Yogurt namajikijolo. Engeza 1/2 indebe yamajikijolo kanye ne-1/4 tsp. isinamoni kuya 1/2 indebe yogurt yemvelo.