Izindlela eziyi-11 zokumisa izifiso zokudla okungenampilo noshukela

-Delile

• 1. Phuza Amanzi
• 2. Yidla Amaprotheni Ngini
• 3. Ziqhelelanise Nesifiso Sakho
• 4. Hlela Ukudla Kwakho
• 5. Gwema Ukulamba Kakhulu
• 6. Fight Stress
• 7. Thatha isipinashi
• 8. Lala ngokwanele
• 9. Yidla Ukudla Okufanele
• 10. Ungayi Esuphamakethe Elambile
• 11. Zijwayeze Ukudla Ngokucabanga
• Okubalulekile
• Izitshalo Njengomuthi: I-DIY Herbal Tea Yokunciphisa Izifiso Zoshukela

Ukulangazelela ukudla kuyisitha esibi kunazo zonke sikadayeri.

Lezi yizifiso ezinamandla noma ezingalawuleki zokudla okuthile, ezinamandla kunendlala ejwayelekile.

Izinhlobo zokudla abantu abakufisayo ziyahlukahluka kakhulu, kepha lokhu kuvame ukucutshungulwa ukudla okungenamsoco okunoshukela omkhulu.

Ukufisa kungenye yezizathu ezinkulu zokuthi kungani abantu banezinkinga zokunciphisa isisindo nokuzigcina.

Nazi izindlela eziyi-11 ezilula zokuvimbela noma ukumisa izifiso zokudla okungenampilo kanye noshukela.

1. Phuza Amanzi

Ukoma kuvame ukudidaniswa nendlala noma izifiso zokudla.

Uma uzizwa unesifiso esingazelelwe sokudla okuthile, zama ukuphuza ingilazi enkulu yamanzi bese ulinda imizuzu embalwa. Ungathola ukuthi inkanuko iyaphela, ngoba umzimba wakho empeleni womile nje.

Ngaphezu kwalokho, ukuphuza amanzi amaningi kungaba nezinzuzo eziningi zezempilo. Kubantu abaneminyaka ephakathi nendawo nabadala, ukuphuza amanzi ngaphambi kokudla kunganciphisa isifiso sokudla futhi kusize ekunciphiseni isisindo (,,).

Ukuphuza amanzi ngaphambi kokudla kunganciphisa izifiso nokudla, kanye nosizo lokwehlisa isisindo.

2. Yidla Amaprotheni Ngini

Ukudla amaprotheni amaningi kunganciphisa isifiso sakho sokudla futhi kukugcine ekudleni ngokweqile.

Iphinde inciphise izifiso, futhi ikusize uzizwe ugcwele futhi wanelisekile isikhathi eside ().

Olunye ucwaningo lwamantombazane asemancane akhuluphele kakhulu lukhombisile ukuthi ukudla ibhulakufesi elinamaprotheni aphezulu kunciphise izifiso kakhulu ().

Olunye ucwaningo emadodeni akhuluphele kakhulu lukhombisile ukuthi ukwanda kokudla kwamaprotheni kuya kuma-25% ama-calories kunciphise izifiso ngama-60%. Ngokwengeziwe, isifiso sokudla ebusuku sancishiswa ngama-50% ().

Ukwanda kokudla kwamaprotheni kunganciphisa izifiso kuze kufike kuma-60% futhi kunciphise isifiso sokudla ebusuku ngama-50%.

3. Ziqhelelanise Nesifiso Sakho

Lapho uzizwa unxanela, zama ukuziqhelelanisa nayo.

Isibonelo, ungathatha ukuhamba okusheshayo noma eshaweni ukuze ushintshele ingqondo yakho kwenye into. Ukuguqulwa komcabango nemvelo kungasiza ekunqandeni inkanuko.

Olunye ucwaningo luye lwabonisa nokuthi ukuhlafuna ushungamu kungasiza ekunciphiseni ukudla nokufisa (,).

Zama ukuziqhelelanisa nenkanuko ngokuhlafuna ushingamu, ngokuhambahamba noma ngokugeza.

4. Hlela Ukudla Kwakho

Uma kungenzeka, zama ukuhlela ukudla kwakho kosuku noma kweviki elizayo.

Ngokwazi ukuthi uzodlani, uqeda isici sokuzenzakalela nokungaqiniseki.

Uma kungadingeki ucabange ukuthi uzodlani kulesi sidlo esilandelayo, uzolingeka kancane futhi ungabi namathuba okuba nezifiso.

Ukuhlelela ukudla kwakho kosuku noma kweviki elizayo kuqeda ukuzenzela nokungaqiniseki, zombili lezi zinto ezingadala izifiso.

5. Gwema Ukulamba Kakhulu

Indlala ingesinye sezizathu ezinkulu zokuthi kungani sifikelwa ukufisa.

Ukugwema ukulamba kakhulu, kungaba umqondo omuhle ukuthi udle njalo futhi ube nokudla okulula okunempilo eduze.

Ngokuzilungiselela, nangokugwema isikhathi eside sendlala, ungakwazi ukuvimbela ukuhahela ukuthi kungabonakali nhlobo.

Indlala iyisizathu esikhulu sokulangazelela. Gwema ukulamba ngokweqile ngokuhlala ulungele ukudla okulula okunempilo.

6. Fight Stress

Ingcindezi ingadala izifiso zokudla futhi ibe nomthelela ekuziphatheni kokudla, ikakhulukazi kwabesifazane (,,).

Abesifazane abangaphansi kwengcindezi bakhonjisiwe ukuthi badla ama-calories amaningi futhi bathola izifiso eziningi kunabesifazane abangacindezelekile ().

Ngaphezu kwalokho, ingcindezi inyusa amazinga akho egazi e-cortisol, i-hormone engakwenza ube nesisindo, ikakhulukazi esiswini (,).

Zama ukunciphisa ingcindezi endaweni yakho ngokuhlela kusengaphambili, uzindle futhi wehlise ijubane.

Ukuba ngaphansi kwengcindezi kungadala izifiso, ukudla nokuzuza, ikakhulukazi kwabesifazane.

7. Thatha isipinashi

Ukukhishwa kwesipinashi kuyisengezo "esisha" emakethe, esenziwe ngamaqabunga esipinashi.

Kuyasiza ukubambezela ukugayeka kwamafutha, okwandisa amazinga ama-hormone anciphisa ukudla nendlala, njenge-GLP-1.

Ucwaningo lukhombisa ukuthi ukuthatha u-3.7-5 amagremu wesipinashi esikhishwe ngesidlo kunganciphisa inkanuko nokulangazelela amahora amaningi (,,,).

Ucwaningo olulodwa kwabesifazane abakhuluphele ngokweqile lukhombisa ukuthi amagremu ama-5 wokukhishwa kwesipinashi ngosuku anciphise izifiso zikashokolethi nokudla okunoshukela omningi ngokukhipha u-87-95% ().

Ukukhishwa kwesipinashi kubambezela ukugaywa kwamafutha futhi kwenyuse amazinga amahomoni anganciphisa isifiso sokudla nokufisa.

8. Lala ngokwanele

Isifiso sakho sokudla sithinteka kakhulu ngamahomoni aguqukayo usuku lonke.

Ukungalali kahle kuphazamisa ukuguquguquka, futhi kungaholela ekulawulweni kokudla okungekuhle nasekufiseni okunamandla (,).

Izifundo ziyakusekela lokhu, zikhombisa ukuthi abantu abangafuni ukulala banamathuba afinyelela kuma-55% okuba abakhuluphele, uma kuqhathaniswa nabantu abalala ngokwanele ().

Ngalesi sizathu, ukulala kahle kungaba enye yezindlela ezinamandla kakhulu zokuvimbela izifiso ekuboniseni.

Ukungalali kahle kungaphazamisa ukuguquguquka okujwayelekile kwamahomoni esifiso, okuholela ekuthandeni nasekulawuleni ukudla okungafanele.

9. Yidla Ukudla Okufanele

Indlala nokuntuleka kwezakhi zomzimba ezibalulekile kungadala izifiso ezithile.

Ngakho-ke, kubalulekile ukudla ukudla okufanele ngezikhathi zokudla. Ngale ndlela, umzimba wakho uthola izakhamzimba okudingayo futhi ngeke ulambe ngokweqile ngemuva nje kokudla.

Uma uzithola udinga ukudla okulula phakathi kokudla, qiniseka ukuthi kuyinto enempilo. Finyelela ekudleni okuphelele, njengezithelo, amantongomane, imifino noma imbewu.

Ukudla ukudla okufanele kusiza ukuvimbela indlala nezifiso, ngenkathi futhi kuqinisekisa ukuthi umzimba wakho uthola izakhamzimba eziwudingayo.

10. Ungayi Esuphamakethe Elambile

Izitolo zokudla cishe yizindawo ezimbi kakhulu ongaba kuzo lapho ulambile noma unezifiso.

Okokuqala, bakunikeza ukufinyelela okulula kunoma yikuphi ukudla ongakucabanga. Okwesibili, izitolo ezinkulu zivame ukubeka ukudla okungenampilo ezingeni lemehlo.

Indlela engcono yokuvimbela izifiso ukuthi zenzeke esitolo ukuthenga kuphela lapho usanda kudla. Ungalokothi - uye esitolo ulambile.

Ukudla ngaphambi kokuya esitolo kusiza ekunciphiseni ubungozi bokulangazelela okungafuneki nokuthenga okungacabangi.

11. Zijwayeze Ukudla Ngokucabanga

Ukudla ngengqondo kumayelana nokwenza umcabango, uhlobo lokuzindla, maqondana nokudla nokudla.

Kukufundisa ukuthi uhlakulele ukuqaphela imikhuba yakho yokudla, imizwa, indlala, izifiso nemizwa engokomzimba (,).

Ukudla ngokucophelela kukufundisa ukuhlukanisa phakathi kwezifiso nokulamba kwangempela komzimba. Kukusiza ukhethe impendulo yakho, esikhundleni sokwenza ngokungacabangi noma ngokuxhamazela ().

Ukudla ngokucophelela kubandakanya ukuba khona ngenkathi udla, ukunciphisa ijubane nokuhlafuna kahle. Kubalulekile futhi ukugwema iziphazamiso, njenge-TV noma i-smartphone yakho.

Isifundo esisodwa samasonto ayisithupha kwabadla ngokweqile sathola ukuthi ukudla ngokucophelela kunciphisa iziqephu zokudla ngokweqile kusuka ku-4 kuye ku-1.5 ngeviki. Kuphinde kwanciphisa ubunzima bokubhema ngakunye ().

Ukudla ngengqondo kumayelana nokufunda ukubona umehluko phakathi kwezifiso nendlala yangempela, kukusize ukhethe impendulo yakho.

Okubalulekile

Izifiso zivame kakhulu. Eqinisweni, ngaphezu kwabantu abangama-50% bahlangabezana nezifiso njalo ().

Badlala indima enkulu ekuzuzeni isisindo, ukulutha kokudla nokuzitika ngokweqile ().

Ukwazi izifiso zakho kanye nezimbangela zakho kwenza kube lula kakhulu ukukugwema. Kwenza futhi kube lula kakhulu ukudla okunempilo nokunciphisa isisindo.

Ukulandela amathiphu akulolu hlu, njengokudla amaprotheni amaningi, ukuhlela ukudla kwakho, nokwenza ukucabanga, kungakuvumela ukuthi uphathe ngokuzayo izifiso lapho uzama ukuthatha izintambo.

Izitshalo Njengomuthi: I-DIY Herbal Tea Yokunciphisa Izifiso Zoshukela