Ungaqala kanjani ukudla kahle?

Sivame ukuzibuza ukuthi singadla kanjani emva kokuphela. Eqinisweni, impendulo akuyona leyo eyinkimbinkimbi. Kumele ulandele imithetho embalwa yokulula yokudla.

1. Sebenzisa amapuleti amancane.
Akunandaba ukuthi uzama ukulahlekelwa amakhilogremu ambalwa noma uhlale uzimele, ungcono kakhulu ongayenza esikhwameni sakho futhi impilo kufanele isuse amapuleti amakhulu anamancane. Ososayensi baye bafakazela ukuthi ukushintshwa kwamapuleti anesisindo esingama-30 cm ngesitshalo ngasinye ngesilinganiso sobubanzi buka-25 cm kunciphisa amakholori adliwe yi-22%. Ukuguqula amapuleti, kuphela ngesikhathi sokudla, kuqinisekiswe ukuphuma ngaphezu kwama-khalori angu-5 000 ngenyanga kusukela ekudleni kwakho. Empeleni kulula kakhulu ukudla kahle.
2. Ukudla ngalunye kufanele okungenani kube yingxenye yezithelo nemifino.
Izindlovu eziningi zincoma ukunciphisa izinhlobo ezingu-5-9 zokudla ngosuku, kodwa ngokulandela lo mthetho ngeke kudingeke ubhekane nokubala okunzima. Ukuze uthole isidlo sasekuseni, gcwalisa ipuleti nge-flakes, futhi ingxenye enye amajikijolo amasha noma ibhanana elisikiwe. Kwasemini, udle isigamu sesangweji nezithelo ezimbalwa. Ukuze uthole isidlo sakusihlwa, ama-50% we-dish kufanele athathe isaladi, i-broccoli, isoso se-asparagusi, i-cauliflower noma enye imifino. Ukudla ngale ndlela, uzothola izakhi ezanele futhi ngesikhathi esifanayo ukunciphisa inani lamafutha athile kanye nama-khalori (ngaphandle uma uzogcwalisa inani elikhulu lemayonnaise noma ukhilimu omuncu).

3. Ungalokothi udle ngenkathi uhamba.
Inkinga enkulu ngokubamba nokuhlakulela ukudla ekuhambeni ukuthi ngokuvamile kubizwa ngokuthi ukudla okusheshayo. Futhi ngisho nengxenye encane kunazo zonke zokudla okusheshayo (i-mini burger, isikhwama esincane esiphunga kanye ne-cola yokudla) cishe ngama-khalori angu-800, okungaphezu kwalokho owesifazane odla kahle kufanele adle ngesikhathi esisodwa. Uma sidla ekuhambeni, ubuchopho bethu bubhalisa ukudla njengokudla, kungakhathaliseki ukuthi kunamakhilogrekhi amaningi esiwathola, okuholela ekudleni ngokweqile.

4. Ngaphansi kohlu lwalezi izithako zesidlo esiphezulu, kungcono.
Iningi lokudla okunempilo futhi elungile kakhulu kuphela isithako: i-broccoli, isipinashi, ama-blueberries, njll. Uhlu olukhulu lwezithako ngokuvamile lusho ushukela oluthile, usawoti, flavour. Yini akuyona ukudla okulungile.

5. Ukudla okunomsoco akudingeki ukuba kubize.
Akukatholakali nje ukuthi iqembu lezesosayensi lenze ucwaningo ngokuqhathanisa amanani ezinhlobonhlobo zemikhiqizo efanele futhi ewusizo ngamanani angasetshenziswa kakhulu. (Lokhu kwakuyingxenye yohlelo ollanyelwe ukusiza izingane zibone ukuthi ziqala kanjani ukudla kahle). Ngaphandle kokungajwayelekile, ukukhethwa kwemikhiqizo ewusizo kakhulu ngentengo akuzange kuqhubeke ngokweqile kunamikhiqizo engaphansi kakhulu. Eqinisweni, imikhiqizo ewusizo yabonakala ingcono nakakhulu. Futhi lokhu akucabangi ukhetho lokufaka inyama ngezibhontshisi noma i-lentile ngezikhathi ezithile noma ngezikhathi ezithile ukwenza isokwama ekhaya kunokuya e-cafe.

6. Sebenzisa imizuzu eyengeziwe eyishumi ngosuku ukuqinisekisa ukuthi ukudla kwakho kulungile.
Ukunikeza imizuzu embalwa ukuhlela ukudla okunomsoco, utshala empilweni yakho kanye nempilo yomndeni wakho. Ngeshwa, bambalwa abangathí sina ngale nkinga. Izifundo eYunivesithi Yezolimo Zokudla eLos Angeles zibonisa ukuthi isilinganiso esiwusizo, esiphekwe ekhaya, sidinga imizuzu eyishumi nje isikhathi eside kunokulungiselela imikhiqizo esiphelile noma ukuyala ukudla okuphelile. Uma upheka nge-margin, ekugcineni, uzongena isikhathi. Futhi ungakhohlwa: ukugcwala, isifo sikashukela nesifo senhliziyo, konke kuholela kudokotela nokuvakashelwa esibhedlela, okuzokhipha isikhathi sakho semali nemali.

7. Qeqesha ama-buds wakho.
Esikhathini sanoma yisiphi isidlo esineminyaka engu-5 ubudala noma esikhethekile singaboniswa, umkhuba uyinto ephikisayo yokukhetha okudlayo. Kodwa amaqabunga enambitheka ayathobela futhi angafunda ukuqonda ukunambitheka okusha nezintandokazi ezintsha. Uma ususele ukudla okuphelile okwesikhashana okugcwele i-sodium ekudleni kwakho nokudla okune-sweetened fat fat to a healthier, kuzodingeka ulinde amasonto amabili kuya kokubili ngaphambi kokuba ama-buds akho afanelekile. Ungalindeli ukuthanda ama-flavour amasha kanye nama-flavour ngokushesha (futhi akunjalo akulindeli kubantwana bakho). Qhubeka ukukhonza kuphela izitsha ezintsha, ezilungile, futhi maduzane noma wena noma izamukeli zakho ngeke zikhumbule, ngoba konke lokhu kwakuphikisana.

8. Yeka ukudla ngaphambi kokuba uzizwe ugcwele.
Yehlisa ijubane lokudla. Qaphela lokho okudlayo. Futhi ume uma udliwa cishe amaphesenti angu-80. Ngemuva kwekhefu, cishe uzobona ukuthi "cishe ugcwele" izikhathi ezimbalwa ezedlule "sekugcwele" manje. Ucwaningo lubonisa ukuthi ngokumane unciphise izinga lokudla, ungalahlekelwa ngu-10 kilograms isisindo ngonyaka.

9. Hlala phansi ukuze udle nomndeni wonke.
Uma kuphela wena nomngane wakho womshado noma umndeni wabantu abangu-12, funa wonke umuntu aphathe ihora lesidlo njengendoda engcwele. Kungenzeka ukuthi izingane ezidla nabazali bazo zizodla ukudla okulimazayo, zidla ngokweqile, futhi zikhuluphele. Abazali abadla nezingane zabo baneliseke kakhulu ngokuphila komndeni wabo.
Ngokwezifundo eziningana, imindeni edla ndawonye iyancipha kakhulu ukuphazamiseka kokugaya, ukusebenzisa izidakamizwa, ukubhema nokusebenzisa kabi utshwala. Yonke le miphumela emihle ingumphumela wento elula njengokudla komndeni.

10. Yilokho odlayo.
Ingabe ufuna ukuba nesikhumba esikhanyayo? Yazi ukuthi isikhumba sakho sincike ekugezeni kwegazi, izakhi kanye ne-oksijeni - okudingayo, idinga imithwalo yegazi enempilo kanye nokutholakala okuqhubekayo kwamangqamuzana egazi abomvu akhiqizwa umongo wakho.

Indlela engcono kakhulu yokugcina umzimba wakho ufana nokudla ngokudla okunempilo okunomsoco, okunomsoco. Ingabe ufuna izinwele ezinhle njengezibuhle zokukhangisa salon? Khona-ke kuqala udinga izimpande ezinobuchopho ezinempilo, futhi, futhi, zithembele ekubeni nenhliziyo enempilo yokuzigcwalisa izakhi, futhi amaphaphu enempilo ukuwanika nge-oxygen.

Ngokuqondene nokuthuthukiswa kwamakhono engqondo, kahle, cishe usuqagele kakade: Ubuchopho bakho buxhomeke empilweni yenhliziyo yakho, amaphaphu, isibindi, izinso (noma yiluphi isitho) ukuba ube kwifomu yeklasi lokuqala. Indlela engcono kakhulu enhle ukukhuthaza impilo yakho ngokudla okunempilo, okuqukethe okusanhlamvu, ubhontshisi kanye nemithombo yamaprotheni elula, njengezinhlanzi ne-soy.

UJulia Sobolevskaya , ngokukhethekile isayithi