Bella Adams
Ukuze ulahlekelwe isisindo, awudingi nje ukudla ukudla okulungile, kodwa futhi uqonde ukuthi ungakudla nini futhi kanjani. Kubalulekile ukuthola ukudla okudingekile nsuku zonke kwamaprotheni, amafutha, ama-carbohydrate namavithamini. Kodwa kubalulekile ngokulinganayo ukugcwalisa izinqolobane zabo ngendlela yokuthi umzimba ungakhathali, kodwa ngesikhathi esifanayo ungaqoqi imali egciniwe, kodwa usebenzise lokho obukuqongelele ngaphambili futhi uhlale unempilo. Imvamisa yokudla, isivinini odla ngaso, ubukhulu bezingxenye kanye nenani loketshezi oludlayo, kanye nokuthi ukuhlafuna kahle kangakanani ukudla kwakho kunendima lapha.
Yenza le mikhuba enempilo yansuku zonke empilweni yakho. Bazokusiza ukuthi ulahlekelwe isisindo futhi benze umzimba wakho ube nempilo.
#1 Yidla ukudla okuthathu ngosuku (ibhulakufesi, isidlo sasemini, isidlo sakusihlwa) bese wengeza ukudla okulula oku-2
Umzimba usebenza kahle kakhulu uma uthola umsoco ngesikhathi, njalo. Lapho sihlela ukudla kwethu usuku lonke, sigwema isikhathi eside ngaphandle kokudla, okungase kubangele indlala enkulu. Uma silambile, kuba nzima ukulawula esikudlayo, futhi silingeka kakhulu ukuba sifinyelele ukudla okusheshayo. Into engcono kakhulu ongayenza ukudla ngesikhathi esithile nsuku zonke.
Yile ndlela umzimba othuthukisa ngayo isigqi nemikhuba yawo. Hlela ukudla okulula phakathi kwesidlo sasekuseni, sasemini, nesakusihlwa. Kungcono ukulungiselela imifino, izithelo, namantongomane ukuze uthole ukudla okulula kusenesikhathi ukuze uzivikele “ekulambeni” kokuhlasela kukashokoledi. Ngakho-ke, umthetho 2.
#2 Gcina ukudla okunempilo emehlweni
Kuhle ukugcina ubhasikidi wezithelo ezintsha, isitsha sezaqathi eziqoshiwe, amantongomane, imbewu, neyogathi endaweni ebonakalayo. Zonke lezi zinto zingasetshenziswa njengendlela yokudla uma kwenzeka ukulamba kungazelelwe. Khumbula nje ukuthi akufanele uhambe kakhulu kumantongomane: isandla esincane sizokwanela.
#3 Ungeqi ukudla kwasekuseni
Uma ufuna ukunciphisa umzimba, ungalokothi weqe isidlo sasekuseni.
Kusihlwa, hlela ukuthi uzodlani ekuseni, ulungise ukudla ukuze ukwazi ukulungiselela futhi ujabulele ukudla kwasekuseni ngokuthula ekuseni. Ungakwazi, isibonelo, uziphekele iqanda. Amaqanda awumthombo wamaprotheni, amavithamini namaminerali. Baphinde bakunike umuzwa osheshayo wokusutha.
Abantu abaningi bakholelwa ukuthi asikho isidingo sokudla ekuseni uma ungalambile ngempela. Kodwa-ke, ucwaningo luye lwabonisa ngokucacile ukuthi labo abadla ukudla kwasekuseni bathola imiphumela engcono kakhulu yokulahlekelwa isisindo. Ngemva kokulala, umzimba, ongazange uthole ukudla isikhathi eside (ngezinye izikhathi lesi sikhathi sithatha amahora angu-10-12), ufuna ukugcwalisa. Lokhu kuhambisana nesimiso salokho okubizwa ngokuthi ukuzila okuphakathi, okunencazelo kanye nezinzuzo zako.
Kodwa-ke, uma ungadli ekuseni, uzoqala ukufuna amakhukhi, ushokoledi, noma ezinye izinto ezimnandi cishe ngehora le-10 noma le-11, ikakhulukazi uma usuvele usemsebenzini. Ngendlela, uma kufaneleka, ungazenzela isidlo sasekuseni nesasemini bese uyisa emsebenzini.
#4 Yidla kancane, hlafuna kahle
Kudingeka udle kancane, ngokucophelela, futhi uhlafune isikhathi eside. Ngokuhlafuna ukudla, sikugaya kahle ngamazinyo bese silungiselela isigaba esilandelayo, ngoba awekho amazinyo esiswini. Ngokuhlafuna ukudla, sinika ubuchopho bethu ukuqonda kangcono ukwakheka kwakho futhi, ngokufanelekile, sikhiphe ama-enzyme adingekayo ekugayeni ukudla. Ukudla okungahlafunwa kahle akufinyeleleki kalula kumajusi okugaya ukudla nama-enzyme. Lokhu kubangela ukubola noma ukuvutshelwa kanye nokugaya isikhathi eside. Ukudla kancane kuyazuzisa futhi ngoba siyozizwa sisuthi ngesikhathi futhi singadli ngokweqile.
#5 Phuza amanzi anele, ikakhulukazi ngaphambi kokudla
Ukuphuza amanzi kukusiza ukuthi ulahlekelwe isisindo. Amanzi afudumele ngaphambi kokudla asiza ukuthuthukisa ukugaya futhi, ngenxa yalokho, i-metabolism.
#6 Ungawaphuzi amasoda anoshukela
Amanzi amnandi aqukethe ama-calories angenalutho. Lapho womile, khetha amanzi angenalutho anganyakazi. Uma ungeke ukwazi, ungaphuza amanzi acwebileyo, kodwa kufanele ulinde kuze kukhishwe isikhutha ngaphambi kokuwuphuza. Ukuze kwenzeke ngokushesha, gudluza amanzi izikhathi eziningana ngesipuni.
#7 Yehlisa ukusebenzisa kwakho ikhofi
Kunezincomo ezahlukene zokuphuza ikhofi. Ngezinye izikhathi kunconywa ukuyeka ikhofi ngokuphelele. Kodwa-ke, uma ikhofi “lingumngane” wakho ongenakushintshwa, yehlisa inani lekhofi oliphuzayo ngosuku kanye nenani likashukela elikulo (noma okungcono kakhulu, yeka ngokuphelele ikhofi elineshukela).
Phuza ikhofi elimnyama nezinongo namanzi. Gwema iziphuzo zekhofi ezinobisi nokhilimu, okuqukethe ama-calories amaningi.
#8 Ungafaki ushukela ekudleni kwakho
Sesijwayele ukudla amaswidi ngoba kuletha ubumnandi. Izicucu zethu zokunambitha sezijwayele isamba esikhulu sikashukela, ngakho-ke sihalela amaswidi engeziwe. Khetha izindlela zokupheka ezingadingi ushukela. Uma itiye noma ikhofi lakho linganambitheki kahle ngaphandle koshukela, qala ngokufaka ushukela onsundu esikhundleni sikashukela ovamile, okunempilo. Bese wehlisa kancane kancane inani likashukela, engeza i-lemon zest, isinamoni, noma i-cardamom esiphuzweni, bese uzama ukujwayela ukunambitheka okusha.
Funda amalebula ngokucophelela, njengoba ushukela ungatholakala emikhiqizweni eminingi.
#9 Phuza itiye eliluhlaza
Itiye elihlaza liqukethe ama-antioxidants amaningi anamandla futhi liyisici esiqeda ukoma. Futhi, kungcono ukuphuza itiye elingenashukela noma nje elinoshukela kancane.
#10 Gwema i-monosodium glutamate nosawoti, sebenzisa izinongo
Ngaphezu kukashukela, sijwayele ukufaka usawoti ekudleni kwethu. Ukudla okusemathinini, ukudla okunosawoti omningi, inyama efakwe emanzini anosawoti neshisiwe kunosawoti omningi kakhulu. Usawoti oweqile unomthelela ekugcineni amanzi emzimbeni, okungaholela edema. Nokho, ukudla kufanele kube mnandi futhi kukhange, ngakho sebenzisa izinongo ezihlukahlukene. Izinongo zikhuthaza ukukhishwa kwejusi yokugaya kanye nama-enzyme; basheshisa imetabolism. Bheka ama-flavour owathandayo! Ngendlela, izinongo eziningi, njenge-turmeric, ziqukethe izakhi kanye nama-antioxidants.
