Yini engingayenza ukuze nginciphise ukudla kwami?

Lapho sekuqala isikhathi esifudumele, abaningi bakhathazekile ngokuthi bangasusa kanjani amakhilogremu engeziwe abatholile ebusika. Futhi into yokuqala efika engqondweni ukudla. Kodwa kanjani ukuhlela ukudla ukuze ulahlekelwe isisindo ngendlela ephumelela kakhulu futhi efanele? Yebo, vele udle kancane! Mayelana nokuthi yini engenziwa ukuze unciphise ukudla, futhi sizoxoxwa ngezansi.

Ngokwezibalo, abantu abangamaphesenti angu-20 kuphela abakwazi ukwanelisa ukudla kwabo ngokugcwele nangokuhambisana ngokufanele nezidingo zokudla. Uma ungomunye wabo, lokhu akusho ukuthi inkinga ayinakuhlulwa. Eqinisweni, kunenye indlela - kulula - ukuvimbela ukulamba kwakho.

Ukudla kuncike ekulinganisweni kwe-hormonal, ehlukahluka kuye ngokuthi i-physiology ne-psychology yowesifazane. Kusukela ekubukeni komzimba wesifazane, isifiso sakhe singashintsha kuye ngezigaba ezakha umjikelezo wokuya esikhathini, ekuzileni kwesikhathi sokuqala nokushintshashintsha ngesikhathi sokukhulelwa. Izizathu zengqondo nezengqondo kufanele zicatshangelwe. Ngokuvamile umuzwa wokukhathazeka obangelwa ukucindezeleka, ukucindezeleka nokukhathazeka kubangela indlala. Kodwa kungakhathaliseki ukuthi imvelaphi yesidlo sakho sokwanda, kufanele ulwa nalo. Nazi izindlela eziyi-10 ezivame kakhulu nezisebenzayo ezinganciphisa ngokoqobo ukudla kwakho:

1. Ukudla kwasekuseni okulinganiselayo, ukudla kwasemini nokudla

Izakhamuzi zikholelwa ukuthi ukudla okungama-80% ngosuku kufanele kuhanjiswe emzimbeni ngesidlo sasekuseni nasemini. Ukudla okunomsoco kukhuthaza ukuqoqwa kwezakhi emzimbeni nasekupheleni kokulamba njalo.
Sebenzisa okusanhlamvu kwasekuseni ukuvimbela ukuthunyelwa kwamafutha nokugcinwa kwamanzi emzimbeni.

Qinisekisa ukuthi udla isaladi yemifino ngesikhathi sokudla. I-cellulose isheshe igcwalise umzimba futhi isuse i-cholesterol eyengeziwe. Inhlanganisela efanelekayo yokudliwa yinyama noma inhlanzi nemifino. Inyama igcwele ama-amino acids, okusiza ukushisa amafutha, kanti inhlanzi iqukethe i-calcium eningi, okuvimbela ukugcoba kwamafutha emzimbeni. Khohlwa mayelana namahlumela ebusika esiqandisini! Ngokushesha uma ufuna ukudla ngaphambi kokulala - shayela amazinyo akho futhi umzimba wakho uzokuthuthukisa ukucabanga njengokungathi usanda kuthatha ukudla.

2. Izingxenye ezincane

Kufanele udle kancane, kodwa kaningi. Isibonelo, kunokuba izitsha ezinkulu ezingu-3 zikhona izikhathi ezingu-6 ngosuku, kodwa ngaphansi. Lokhu kuzokwenza umzimba uhlale uzizwa ugcwele.
Ukuze ulawule usayizi wezingxenye, ungasebenzisa amapulethi amancane. Izazi zengqondo zeluleka ngisho nokusebenzisa izitsha zokukhanya noma amnyama amathoni aluhlaza okwesibhakabhaka, okunciphisa futhi ngaleyo ndlela unciphise ukudla.

Yidla kancane, uphinde ufune ukudla. Ukudla ngalunye kufanele kuthathe imizuzu engama-20 - ncamashi isikhathi esithathayo ukuba umzimba uqaphele ukuthi usuvele ugcwele.

3. Yidla uma ulambile

Enye yeziphambeko ezinkulu kakhulu kunazo zonke yilokho esikudlayo, hhayi uma silambile, kodwa ngoba "sidinga ukudla" noma "inkampani." Noma kunjalo - ungadli phambi kwe-TV noma ungafundi ukudla. Khona-ke kunzima ukulawula ukudla ukudla, futhi uzodla okuningi okuningi.

4. Azikho ukudla okulula!

Ukudla okusheshayo kuba umkhuba, futhi umzimba uvumelanisa ngaphambi kokudla kwasemini noma isidlo kuze kube "ukudlala" kunalokho okudingekile. Uma ungeke ukwazi ukushaya isifiso, udle izithelo nemifino ephansi yekhalori. Isibonelo, isilimo esidliwayo esinamagatsha anamanzi, 1 isanqante, i-1/4 apula, ama-strawberries angu-3, ​​u-1 ucezu lwe-orange noma utamatisi omncane. Zonke ziqukethe amakholori ayishumi kuphela.

5. Yidla ukudla okunciphisa ukudla

Okokuqala, ngokungalindelekile noma cha, ukudla okunomsoco kuzokusiza. Kodwa kunombalwa onqunyelwe! Ukuqeda ukulamba, vele usidle uswidi noma izingcezu ezincane ezimbili zekholethi. Umphumela ofanayo ukhiqizwa ubisi obuncane, izithelo, imifino, inkukhu nenhlanzi, i-yogurt, isaladi eluhlaza, i-cocoa, i-lemon kanye namanzi amaminerali. Indlela engcono yokunciphisa isifiso sakho ukuphuza indebe yobisi lwe-skim.

6. Izindlela zendabuko

I-garlic, ngokweziko zendabuko, ingenye yezitha eziyinhloko zesifiso. Ama-clove ayi-garlic agxotshiwe, axutshwe 1 indebe yamanzi kanti ingxube eholayo ithathwa isipuni 1 njalo ebusuku ngaphambi kokulala. Kodwa lokhu kufaneleka kuphela kubantu abangakwazi ukuziqhayisa umuthi onempilo wamathumbu. Kukhona ikhambi elilodwa: isipuni esingu-1 se-parsley nesinti siyathululelwa engilazini yamanzi abilayo. Ukuphuza isiphuzo ngesiphuzo njalo uma ufuna into yokudla. Isixazululo singakusindisa ekulaleni okungenani kuze kufike ku-2 kuya ku-2, amahora angu-5. Noma kunjalo kukhona iresiphi enjalo kazwelonke: i-500 g yomkhiwane kanye ne-drain igcwele ama-3 amalitha amanzi kanye nawo wonke amathumba, nokho kuzoba khona ama-2, ama-5 amalitha okuketshezi. Decoction ngaphambi kokudla ngamunye uthathe isigamu indebe.

7. Ukwandisa ukudla

Bandisa ukondla futhi baqinise indlala futhi kufanele basebenzise ngobuningi obulinganiselwe. I-Pepper, lwesinaphi, i-horseradish nosawoti-lezi yizithako ezivusa kakhulu ukudla. Ngaphandle kwabo, yebo, futhi akakwazi ukwenza, kodwa isilinganiso sokwazi sisadingeka.

8. Phuza amanzi ngaphambi kokudla

Okuhlangenwe nakho okuqinisekisiwe: ngaphambi nje kokuba udle, uphuze ingilazi eyodwa yamanzi amaminerali noma utamatisi ujusi. Ngakho, isifiso sinciphisa cishe ingxenye yesithathu. Amanzi angathathelwa itiye elihlaza, i-apple ijusi namafutha e-ayran. Nciphisa utshwala - kwandisa ukondla kwakho.

9. Aromatherapy

Ngokusho kososayensi, kunezinambuzane eziyi-10 ezinciphisa isidingo sokudla okumnandi nokunciphisa ukudla. Lezi yi-flavour ye-vanilla, i-grapefruit, i-pepper, i-anise, i-fennel, i-apula, i-mint, i-banana, i-rose, i-lavender.

Kukholelwa ukuthi isifiso siyancipha, uma ubeka izibani noma amakhale aphuzi etafuleni ngenkathi udla. Ngokusho kochwepheshe, ngakho-ke, nyanga zonke ungakwazi kalula ukulahlekelwa kuze kube ngu-2 kg. isisindo. Kuyafaneleka ukwenza ukwenza ukunciphisa izakhiwo zabo.

10. Ungacabangi Ngokudla

Lokhu kuyinto ebaluleke kunazo zonke ongayenza ukuze uthole ukudla, okungukuthi, ukunciphisa. Uma ucabanga njalo ngokudla, qala ngokubheka izindlela ezihlukile. Zama ukucabanga ukuthi uzobukeka kanjani uma uhlala ngokuvumelana nomzimba wakho. Chaza ngokuningiliziwe ukuthi umzimba uphupha ukuthini, yimuphi umumo, yisiphi isisindo. Ngakho kuwe kuyoba nenjongo futhi kuyaqondakala ukuthi yini ofuna ukuyifinyelela.