Amaphutha asekuseni ayi-15 adala ukuzuza kwesisindo

-Delile

• Cabanga Ngaphambi Kokuluma Okokuqala
• Ungakhohliswa IJuice
• Gcwalisa... Indlela Enempilo
• Uvumela Isilingo
• Ungakhiphi Ikhofi
• Hamba Kalula Kwezengezo Zekhofi
• Lungela Lapho Indlala Ihlasela
• Namathela Kunye Ukukhonza
• Ungasebenzisi Isaphulelo Sokuthengisa Imishini
• Kulungele Ukubhekana Ne-Buffet
• Khumbula Le Mantra
• Unganciki Kumabha Okudla Kwasekuseni
• Qaphela I-Brunch Cocktails
• Yenza Ukudla Kwasekuseni Kuphoqelekile
• Faka ingilazi ye-H2O
• Buyekeza kwe-

Siyazi ukudla kwasekuseni isidlo esibaluleke kakhulu sosuku, kepha yini thina ungakwenzi yazi ngesidlo sasekuseni singabe sipakisha amapondo singaqondile! Sibonisene nesazi sezempilo UDkt. Lisa Davis, Iphini Likamongameli Wezesayensi Nezemitholampilo eMedifast, ukudalula ama-no-nos angu-15 amakhulu kunawo wonke kwasekuseni.

Cabanga Ngaphambi Kokuluma Okokuqala

Lapho osebenza nabo beletha ukuphatha, ihhovisi lingaba yisicupho samakhalori. Iseluleko sikaDavis? "Yima, gxila, phefumula kakhulu, bese ugxila ezinhlosweni zakho zezempilo," esho. Yikuphi okungcono: ukunambitheka kwe-muffin noma umuzwa wokufinyelela izinhloso zakho?

Ungakhohliswa IJuice

Ungase ucabange ukuthi ukumunca ingilazi ye-OJ kuyindlela enhle yokuqala usuku lwakho, kepha izinhlobo eziningi ezithengwe esitolo zigcwele ushukela. "Ukunikezwa kahle ijusi lewolintshi kucishe kufane nokukhama ku-orange elilodwa," kusho uDavis. "Umqondo ongcono kungase kube ukuba nengilazi yamanzi futhi udle iwolintshi ngokwalo: Isithelo esiphelele sikunikeza wonke amavithamini namaminerali ejusi, kanye nemicu egcwalisa isisu engasiza ukudambisa indlala kuze kube isidlo sasemini."

Gcwalisa... Indlela Enempilo

U-Davis uthi ama-pancake nama-waffles awa-cha ukudla kwasekuseni, ikakhulukazi uma ephelezelwa isiraphu enoshukela. "Esikhundleni salokho, zama okusanhlamvu okusanhlamvu okuphelele noma ubhontshisi, bese uzama ukuthola amaprotheni athile ngohlobo lwe-yogurt enamafutha aphansi noma engenamafutha, inyama engenamafutha, noma amaqanda abamhlophe," esho. "Uzozizwa ugcwele isikhathi eside."

Uvumela Isilingo

Amakhekhe okudla kwasekuseni amnandi, kepha uma ubhekene nokuphatha into yokuqala ekuseni, zama okusemandleni akho ukumelana nakho. "Okusanhlamvu okunoshukela, amakhekhe e-toaster, ama-bagels, nama-cinnamon rolls ayalinga, kodwa kungenzeka abangele ukukhuphuka koshukela egazini, okulandelwa ukuphahlazeka okunamandla aphansi kanye nendlala, okungabangela ukuhlaselwa kokudla okulula phakathi nosuku," Kusho uDavis.

Ungakhiphi Ikhofi

Akudingeki ulahle indebe yakho yasekuseni kaJoe, noma ngabe ulwela ukudla okunempilo. "Ngaphandle kokuthi ube nokuzwela nge-caffeine noma isimo sezokwelapha esenza kungabi ukuhlakanipha ukuyidla, ikhofi ingaba yindlela emnandi futhi engokwemvelo yokuthuthukisa imizwa yakho nokusebenza kwengqondo yakho," kusho uDavis. "Uma udinga ngaphezu kwenkomishi eyodwa noma ezimbili ukuze uhambe ekuseni, ungahle ungalali. Ikhofi alithathi indawo yama-zz uqobo."

Hamba Kalula Kwezengezo Zekhofi

"Yilokho okwengeza ekhofi okungangeza amakhilogremu namasentimitha," kusho uDavis. "Ushukela, isiraphu enamakha, ukhilimu ophehliwe, nohhafu nengxenye kungaguqula inkomishi elula yekhofi ibe yibhomu lekhalori langempela, futhi uma unenye noma ngaphezulu usuku ngalunye, lawo makhalori azokwengeza. Susa kancane ushukela namanoni kancane kancane futhi usebenzela ukujabulela uphuzo lwakho lwasekuseni eduze 'nokuhamba' ngangokunokwenzeka. "

Lungela Lapho Indlala Ihlasela

Uma uvame ukujaha ukufika emsebenzini weqe isidlo sasekuseni, gcina ukudla okulula okunempilo. "Isihluthulelo sokudla okunempilo sihlela kusengaphambili," kusho uDavis. "Kunengqondo ukugcina ama-pick-me-ups anomsoco, angenashukela edroweni lakho ledeski noma esiqandisini sasehhovisi."

Namathela Kunye Ukukhonza

Ukuphaka amaprotheni anamafutha aphansi, izithelo noma imifino ephelele, nesinkwa sikakolweni ophelele noma okusanhlamvu kuyindlela enhle yokwenza umzimba nengqondo yakho kulungele izidingo zosuku lwakho. Kodwa-ke, udinga ukuqiniseka ukuthi inani lamakhalori owadlayo ngesikhathi sasekuseni lisebenza ngaphakathi kwethagethi yakho yansuku zonke yekhalori. "Awuqinisekile ukuthi ukuphakelwa okukodwa kubukeka kanjani? Sebenzisa la maqhinga ukwenza kube lula ukuhlala emzileni.

Ungasebenzisi Isaphulelo Sokuthengisa Imishini

"Yize benamafutha amaningi nama-calories amaningi, amantongomane ambalwa avela emshinini wokuthengisa okungenani azokunika amaprotheni kanye nefayibha, okuzokugcina uzizwa ugcwele isikhathi eside kunaleso esizokwenziwa yidonut," kusho uDavissays. "Uma ukwazi, yeqa uye esitolo esidayisa izinto kalula bese uthatha i-yogurt engenawo ushukela, induku kashizi, isithelo sonke, noma ibha yamaprotheni encane."

Kulungele Ukubhekana Ne-Buffet

Usengakujabulela ukudla okwanelisayo ngaphandle kokuzigcwalisa ngobuwula ku-buffet ye-brunch yangempelasonto. Vele ugweme izinto ezifana nama-muffin, ama-cocktail juice, namaswidi. "Qala ngamaqanda, inyama enomzimba omncane (zama ubhekeni waseCanada esikhundleni sokujwayelekile), i-salmon, imifino emisha, nezithelo," kusho uDavis.

Khumbula Le Mantra

"Kunezwi elidala elithi, 'Yidla isidlo sasekuseni njengenkosi, isidlo sasemini njengenkosana, futhi isidlo sakusihlwa njengommpofu,'" kusho uDavis. Gcina lesi sicaphuno engqondweni usuku lonke, futhi uzobe usendleleni eya ekunciphiseni isisindo esinempilo ngokushesha!

Unganciki Kumabha Okudla Kwasekuseni

Ama-granola nama-breakfast bars ngokuvamile asebenza njengokudla osendleleni, kodwa amaningi awo anama-calories amaningi njenge-dessert! "Imigoqo eminingi yezentengiselwano ingamakhukhi e-oatmeal efihlekile, anoshukela omningi kakhulu kunalokho okudingayo," kusho uDavis. "Ibhotela lamantongomane elincane esicejeni esigoqiwe sesinkwa sikakolweni esiphelele lingcono. Yenza lawa masangweji amancane kusenesikhathi bese uwabeka efrijini lakho ekhaya, elilodwa emsebenzini."

Qaphela I-Brunch Cocktails

Noma ngabe udlala ibhulakufesi noma brunch, khumbula ukuthi isidlo sakho sokuqala sosuku kufanele sikondle, hhayi ukukukhipha (futhi ungeze ama-calories amaningi)! "Hamba kalula otshwaleni," kusho uDavis. "Leyo ounce yevodka kuMary Bloody wakho ingeza cishe ama-calories ayi-100."

Yenza Ukudla Kwasekuseni Kuphoqelekile

Noma uvuka uzizwa ugcwele ekudleni kwasebusuku bangaphambilini, zama ukumunca okuthile okuncane ekuseni. "Ukudla okunzima sekuhlwile kungenzeka kuthinte uhlelo lwakho lokugaya ukudla futhi kungaphazamisa nokulala uphumule," kusho uDavis. "Kodwa uma uzitika ngezikhathi ezithile, khumbula ukuthi ngisho noma uzizwa usuthi ngakusasa ekuseni, awukaze ube nokudla okunomsoco kusukela ulala. Ukweqa ukudla kungabangela ukuthi umzimba wakho udle kancane, ngakho-ke uma ungakwazi. "

Faka ingilazi ye-H2O

Kuhlala kuzuzisa ukufaka ingilazi enkulu yamanzi njengengxenye yesidlo sasekuseni sakho. "[Amanzi] azokuhambisa futhi akusize uzizwe ugcwele futhi wanelisekile," kusho uDavis.

Buyekeza kwe-