Umhlahlandlela Osebenzayo Wezinyathelo Ezi-12 Wokuhlukana Noshukela

-Delile

• 1.Qala usuku lwakho luqine
• 2. Uvalelise ngesiphuzo sakho sejava (hhayi i-barista yakho)
• 3. Hlanganisa amanzi ngendlela efanele
• 4. Yiba (onembeza) onsundu
• 5. Pakisha amaprotheni
• 6. Balekela ukuzilolonga okubangelwa ushukela
• 7. Gwema isemishi likashukela
• 8. Yidla usoso we-pasta ongcono
• 9. Isizini ingenashukela
• 10. Yidla indlela yakho eya empilweni
• 11. Kugcine kuthakazelisa
• 12. Ungavumeli imizwa yakho ikunqobe
• Izitshalo Njengomuthi: I-DIY Herbal Tea Yokunciphisa Izifiso Zoshukela

Amathiphu okuphila kwangempela avela kusaziwayo osondlayo, umama, kanye nodokotela wezokudla obhalisiwe uKeri Glassman.

Uyamazi umngani odla uqweqwe lwawo wonke amakhekhe? Nguye lowo ongenamahloni ekubizeni isidlo sakusihlwa? Yebo, kwakungimi lowo. Uma ungumuntu othanda ushukela noma oweqisayo ngezikhathi ezithile, uyazi ukuthi ukuthandana noshukela kungukuhlushwa yisisu.

Kepha njengongoti wezokudla, ngiyayiqonda nemiphumela yezempilo yokuzitika ngokweqile - ukukhuluphala, isishukela, nesifo senhliziyo, ukubala nje ezimbalwa.

Ushukela awubonakali. Ukuphatha kwethu esikuthandayo kungasikhumbuza izinkumbulo ezikhethekile, njengokuya kwagogo nokudla uphayi wakhe kalamula. Ushukela nawo uyalutha. Kwabaningi bethu, ukuphatha ushukela kuyingxenye yokuziphatha kwethu kwansuku zonke, njengeHershey's Kiss ebonakala ingenabungozi ngemuva kwesidlo sasemini okuholela kokunye okuyishumi.

Okwenza kube nzima kakhulu ushukela ocashe ekudleni kwethu esingakubheki njengobumnandi nakancane. Kusukela ekhofi lakho lasekuseni kanye nenkomishi yeyogathi, kuya kusaladi onakho ngesidlo sasemini, kanye nebha yamandla oyithathayo ngaphambi kokushaya ijimu, lokho uphilile Ukudla kwakho empeleni ujamu ugcwele noshukela. Kuningi noshukela omningi.

Kepha ungesabi: Ngikumbozile. Nawa amathiphu ayi-12 okukusiza ukuthi uhlukane nawo - futhi ngokuhlukana nawo, ngiqonde ukuhlukanisa unomphela - ushukela omnandi, owehlayo.

1.Qala usuku lwakho luqine

Kunethuba elihle lokuthi igranola oyengeza ku-yogurt yakho, noma okusanhlamvu okuyi- "good-for-you" ephezulu enezintambo oziphoqelela ukuthi uyidle, inoshukela omningi owengeziwe - njengoba kuningi ngokusebenza ngakunye. Kungenzeka ukuthi udla ibhulakufesi esikhundleni salokho. Qiniseka ukuthi ubheka izithako ezinjenge-high fructose corn syrup, isiraphu yomoba esehwamukile, isiraphu elayisi ensundu, noma isiraphu ye-carob. Eziningi zalezi kungamagama nje akhohlisayo kashukela.

Isu lami lokugwema ushukela ngokuphelele ekudleni kwasekuseni ukukhetha ukudla okungenashukela, okunesitashi okugcwele ukudla kwasekuseni. Lokhu kungaba ucezwana lukaHezekeli (okusanhlamvu okuhlumekile) okugcotshwe ukotapheya osikiwe kanye neqanda elisikiwe elinamafutha aqinile, noma isitsha se-oatmeal ethafeni nesipuni samantongomane aqoshiwe kanye nedeshi lesinamoni. Amaprotheni kunoma yikuphi kwalokhu okukhethwa kukho kuzokusiza uhlale unelisekile futhi wehlise izifiso zikashukela ngokuhamba kosuku.

2. Uvalelise ngesiphuzo sakho sejava (hhayi i-barista yakho)

Ngalolo suku ekuseni i-vanilla latte? Kungakubiza kuze kube ngama-gramu ayi-30 kashukela, noma ama-5 amagremu ngepompo ngalinye. Izindaba ezimnandi ukuthi akudingeki uyeke i-caffeine. Mane weqe ama-syrups, iziphuzo ezibandisiwe ze-gourmet, futhi-ke, amaphakethe angeziwe kashukela. Esikhundleni salokho, hamba uyofuna ikhofi noma itiye elinobisi, noma okunye okungenashukela, bese ufafaza ideshi le-nutmeg noma isinamoni ngaphezulu ukusiza ukulawula ushukela wegazi lakho.

Uma uyi-junkie enoshukela noma yokufakelwa, kulungile ukuyithatha kancane. Sika ukuphuza kwakho ushukela ngesigamu isonto elilodwa, bese usika futhi ngesonto elilandelayo, bese uqhubeka kuze kube yilapho usukhohliwe ngokuphelele mayelana nenqubo yakho ye-latte.

3. Hlanganisa amanzi ngendlela efanele

Ukuzishaya emhlane ukuze uthole leyo mifino ngokwenza ijusi? Umsebenzi omuhle. Hlobo luni.Isiphuzo esiluhlaza osithathayo kuJamba Juice singalayishwa izithelo noshukela omningi kunemifino yangempela! Funda lawo magama ngokucophelela. Uma udla isithelo ngokunganakile ngenzuzo yesithelo uqobo, yazi ukuthi isithelo esisodwa singaba noshukela. Ngakho-ke, uma leyo smoothie yasekuseni enempilo inezithelo ezimbalwa ezihlanganiswe ndawonye, ​​usudlulile ekudleni kwakho okunconyelwe usuku.

Ngiphakamisa ukuthwala ibhodlela lamanzi elingama-32-ounce. Yigcwalise kabili ngosuku futhi ushaye konke, uma kungenjalo noma kusondele, kudinga i-hydration yakho. Uma amanzi angenalutho engakujabulisi, zenzele awakho amanzi e-spa ngokungeza izingcezu ezintsha zeminti nezelamula. Uma unenkinga enzima yokulwa nomkhuba we-soda, iya kuma-bubbles, vele uwenze abe namakhemikhali nekhalori mahhala. Ungazama futhi ukufaka izithelo ezibandisiwe noma ezintsha ku-plain club soda ukuthola okunye okuqabulayo.

4. Yiba (onembeza) onsundu

Ngaphambi kokuba ufinyelele ukugqoka okunamafutha aphansi ukuthela isaladi lakho lesidlo sasemini, cabanga futhi. Ukudla kwakho isaladi “okunempilo” kungaba ibhomu likashukela eliphelele. Lapho abenzi benza imikhiqizo enamafutha amancane, bavame ukufaka ushukela esikhundleni samafutha. Futhi uqagele ini? Amafutha empeleni angcono kakhulu kuwe. Kukusiza ukuthi uthathe izakhamzimba ezesabekayo esaladini, futhi kukugcine uzizwa ugcwele isikhathi eside.

Esikhundleni sokukhetha okokugqoka okuthengwe esitolo, zenzele okwakho: Hlanganisa ½ inkomishi yamafutha omnqumo ayintombi nto, ¼ ijusi likalamula, ½ ithisipuni kasawoti kanye no-¼ isipuni uqweqwe oluqhekekile ndawonye embizeni evaliwe. Lokhu kwenza ama-servings ayisithupha, futhi ungagcina ongakusebenzisi efrijini. Ngeke ugcine kuphela ama-calories noshukela, kepha kungenzeka ukuthi uzokonga imali ngokwenza okwakho futhi.

5. Pakisha amaprotheni

Isidlo sasemini esigcwele amaprotheni anciphile nemifino izokugcina unelisekile isikhathi eside, okuzokwenza ungabi namathuba amancane okuthi ungene ekhanda kuqala kumakhekhe osuku lokuzalwa adluliswa ehhovisi. Le isaladi le-Apple Eating Chicken Eating by The Gracious Pantry iyindlela elula yasemini phakathi nesonto. Amaphrotheni akugcina unelisekile ngokunciphisa i-ghrelin, leyo hormone yokulamba ekhathazayo ekunika umqondo ongamanga wokuthi ungahle uchitheke uma ungafinyeleli masinyane koswidi. Iqiniso elibandayo mayelana nokudla okunomkhawulo? Uma ungazibaseli kahle ngenani elanele lamakhalori, into yokuqala oyilangazelelayo ushukela. Hamba uyokubala.

Ukudla kwami ​​kokudla okulula kwamaprotheni yile:

• amantongomane ahlanganisiwe, njengama-pecans, ama-cashews, ama-walnuts nama-alimondi
• I-yogurt yamaGrikhi egcwele imbewu ye-hemp
• izingcezu ezimbili ze-turkey entsha

6. Balekela ukuzilolonga okubangelwa ushukela

Ukunciphisa uphethiloli wokuzivocavoca umzimba kuyasiza ezinhlosweni zakho zokufaneleka. Kodwa ukukhetha i-yogurt enoshukela, ibha yamandla ehlanganisiwe, noma i-smoothie eyenziwe ngomshini kungangeza kakhulu okhalweni lwakho kunokuba usebenza. Futhi, funda lawo amalebuli ngokucophelela bese ukhetha ngokufanele.

7. Gwema isemishi likashukela

Isigaxa esimaphakathi sesinkwa esinezinhlamvu eziningi sinoshukela, futhi ukwenza isemishi eliphelele lisiphinda kabili leli nani. Lo mthombo oyimfihlo kashukela ungabonakala unganingi, kepha ungawugwema ngokuphelele ngokufunda izithako.

Isiraphu yommbila ephezulu ye-fructose ivame ukungezwa kwimikhiqizo yesinkwa ukunambitheka okwengeziwe. Yenza ucwaningo lwakho bese ukhetha umkhiqizo oqukethe u-0 gram kashukela - ngeke uwuphuthe, ngiyathembisa. Isinkwa sikaHezekeli sihlala sinqoba encwadini yami ngoba asinashukela owengeziwe.

8. Yidla usoso we-pasta ongcono

Cabanga kancane nge-pasta uqobo, nokuningi mayelana nokuthi ubeka ini kuyo. Inkomishi engu-½ nje yesosi yetamatisi yendabuko ingapakisha okuningi njengoshukela. Qiniseka ukuthi uthenga isoso le-pasta elithengwe esitolo elinoshukela onguziro kuhlu lwezithako.

Noma, ngenketho enempilo ngempela, yenza i-pesto entsha elula elula esikhundleni salokho! Blend 2 izinkomishi basil, 1 clove garlic, 2 wezipuni zikaphayini amantongomane, usawoti kanye nopelepele ku-processor yokudla ngama-½ cup oil olive for a flavour ngokuphelele, sauce eyiqiniso.

9. Isizini ingenashukela

Lapho udipha, uqoqa, noma uhamba ngomkhumbi, cabanga ngokucophelela ngezinketho zakho. I-barbecue sauce ne-ketchup zilayishwa ushukela. Izipuni ezimbili nje zesoso se-barbecue zingaba nokuningi - futhi akekho umuntu odla isangweji lengulube elidonswe ngezipuni ezimbili nje!

Amakhambi nezinongo kungeza ukunambitheka futhi kuqhoshe izinzuzo eziningi zezempilo, ezinjengezinto ezilwa namagciwane nezakhi ezibulala amagciwane. Futhi, aqukethe cishe awekho amakhalori, futhi-ke, awekho ushukela. Phakamisa umdlalo wakho wokunandisa nge-cayenne, ugarlic, i-oregano, i-rosemary, noma i-turmeric. Futhi hlola le iresiphi yeSoso se-Gluten-Free Barbecue nge-Naturally Savvy Recipes.

10. Yidla indlela yakho eya empilweni

Ukudla okulula okufana nebhotela lamantongomane nabaqhekezi noma ukuxuba umzila kungaba kuhle ongakhetha kukho lapho usohambweni. Noma, angaba amabhomu kashukela. Ngokufana nokugqoka isaladi elinamafutha aphansi, ibhotela lamantongomane ancishisiwe lingaqukatha ushukela owenzelwe amafutha anambithekayo akhishiwe. Qhubeka uwafunde ngokucophelela lawo maphakeji futhi wenze konke okusemandleni akho ukujabulela ukunambitheka kwemvelo nobumnandi bokudla ngaphandle koshukela ongeziwe.

Nakhu okunye kokudla okulula okushukela engikuthandayo:

• i-apula elisikiwe + amathisipuni ama-2 ibhotela le-alimondi + udwi wesinamoni
• Iminqumo engu-6 + izinti zikapelepele obomvu
• Ama-cashews ayi-10 + 6 oz. I-yogurt yamaGrikhi + iconsi le-vanilla
• 2 wezipuni we-guacamole + endive
• 1 inkomishi amajikijolo ahlanganisiwe + 1 isipuni sikakhukhunathi osikiwe

11. Kugcine kuthakazelisa

Ukudla okugcwele ukudla okufanayo usuku nosuku cishe kuqinisekisiwe ukukushiya unganelisekile futhi ufisa ukulungisa ushukela. Gwema i-OD'ing kummbila kamaswidi ngokufaka ukudla okuhlukahlukene neziphuzo ekudleni kwakho.

Thenga umkhiqizo wangesizini bese uwusebenzisa kahle. Ngiyasithanda isitshalo seqanda ngasekupheleni kwehlobo nasezinyangeni zokuqala zokuwa ngenxa yokuguquguquka kwaso kanye nezakhi zomzimba ezinhle. Ngiyiphonsa kwi-grill, ngiyibhake, noma ngiyisebenzisele ukwenza ubaba ganoush bese ngiyifaka kuyo yonke into, kusuka kuma-crackers okusanhlamvu kuya ku-ulethisi wesaladi ephezulu futhi emnandi. Uma uzizwa unolwazi oluncane, zama le Pizza Yesitshalo Sesitshalo Esisezingeni Eliphansi Le-Carb nguDokotela Wokudla.

12. Ungavumeli imizwa yakho ikunqobe

AmaHormone, imizwa, nezinkumbulo kungadala impendulo efana nePavlovian ekudleni okunethezeka okunoshukela - inkomba yezinzwa ebangela ukuthi silangazelele. Kungakho nephunga elimnandi lamakhukhi okubhaka lingadala ukuthi isifiso sikashukela singene. Vuma lezi zikhathi ukuthi ziyini lapho zenzeka, bese uqhubeka. Ehlangothini le-flip, KULUNGILE ukuzitika ngezikhathi ezithile. Vele ungavumeli ukuhaha nokuzitika kukulawule.

Ngiye ngaziwa ngingena ehhovisi ngiphethe ikhukhi le-chip chip noma i-Rice Krispy futhi ngithi, "Exhibit A: Lokhu abangani bami badla ngokomzwelo. Kodwa, ngiyazi futhi ngizojabulela futhi ngikwamukele futhi ngibe nesalmon ne-asparagus yami eyosiwe yokudla kwakusihlwa. ” Indaba yangempela. Kuyenzeka.

Lapho unakho: 12 elula, noma kungelula ukuyenza, izinyathelo zokukusiza ukuthi uhlukane noshukela. Ukwehlukaniswa koshukela okuyimpumelelo kufanele kugxile ekulinganiseni nasekucabangeni ngalokho okufunayo ngempela. Angikwazi ukuthembisa ukuthi inqubo izoba lula. Kepha ngingathembisa ukuthi ngokulandela lezi zinyathelo, ungalinciphisa kakhulu inani likashukela ekudleni kwakho. Futhi, ngalokho, cishe uzokhuphula amandla akho, uthuthukise ukukhanya kwesikhumba sakho, unciphise ukuqunjelwa, ulale kangcono, ucabange kahle, futhi mhlawumbe uthuthukise amasosha omzimba wakho.

Bona ukuthi kungani sekuyisikhathi sokuthi #BreakUpWithSugar

Izitshalo Njengomuthi: I-DIY Herbal Tea Yokunciphisa Izifiso Zoshukela