Amathiphu angama-20 ahlakaniphile wokudla okunempilo lapho udla ngaphandle

-Delile

• 1. Funda Imenyu Ngaphambi Kokuya
• 2. Yiba ne-Snack Esinempilo Ngaphambi Kokufika
• 3. Phuza Amanzi Ngaphambi Nesikhathi Sokudla Kwakho
• 4. Bheka Ukudla Kuphekwa Futhi Kuphakanyiswe Kanjani
• 5. Zama Ukudla Isidlo Sakho Ngokucophelela
• 6. Oda Isidlo Sakho Phambi Kwabo Bonke Abanye
• 7. Oda Appetizers ezimbili Esikhundleni Main
• 8. Yehlisa ijubane futhi Uhlafune ngokuphelele
• 9. Yiba Nenkomishi Yekhofi Esikhundleni SeDessert
• 10. Gwema Zonke-Wena-Ungadla Ama-buffets
• 11. Cela Ukwenza Ukushintshaniswa Okunempilo
• 12. Cela amaSoso noma ukugqoka eceleni
• 13. Yeqa Ibhasikidi Lesinkwa Esisanda Kudliwa
• 14. Oda isobho noma isaladi ukuqala
• 15. Yabelana Nomunye Umuntu (noma Oda Ingxenye Yesigamu)
• 16. Gwema Iziphuzo Ezinoshukela
• 17. Khetha Izinyathelo Ezincane Zotshwala Nezihlanganisi Ezinama-kilojoule Amancane
• 18. Iya Izisoso Ezisuselwe Utamatisi Phezu Kwabamnandi
• 19. Qaphela Izimangalo Zezempilo
• 20. Cabanga Ngokudla Kwakho Konke

Ukudla ngaphandle kumnandi futhi kuyajabulisa.

Kodwa-ke, izifundo zixhumanise ukudlela ngaphandle ngokudla ngokweqile nangokhetho lokudla olubi (,,,).

Lo mbhalo ubala izeluleko ezingama-20 ezihlakaniphile zokukusiza udle okunempilo lapho udla ngaphandle.

Lokhu kuzokusiza unamathele ezinhlosweni zakho zezempilo ngaphandle kokudela impilo yakho yezenhlalo.

1. Funda Imenyu Ngaphambi Kokuya

Uma ungajwayele imenyu, yifunde ngaphambi kokufika endaweni yokudlela.

Kungenzeka ukuthi wenze ukukhetha okungenampilo lapho ulambile noma uphazamisekile (,).

Ukubona nephunga lokudla kungenza ukunamathela kuhlelo kube nzima kakhulu, ikakhulukazi uma ulambile ().

Ukukhetha ukudla kwakho ngaphambi kokuba ufike kwenza kube lula ukugwema izinqumo ezisheshayo ongazisola ngazo kamuva.

2. Yiba ne-Snack Esinempilo Ngaphambi Kokufika

Uma ulambile lapho ufika endaweni yokudlela, ungahle udle kakhulu. Enye indlela yokuvimbela lokhu ukuthi udle isidlo esinempilo ngaphambi kokuba ufike lapho.

Ikhalori ephansi, isidlo esinamaprotheni amaningi njenge yoghurt kungenza uzizwe ugcwele kakhulu futhi kukusize ukuvimbela ukudla ngokweqile (,,,).

3. Phuza Amanzi Ngaphambi Nesikhathi Sokudla Kwakho

Amanzi ayindlela enhle yokuphuza ngaphambi nangesikhathi sokudla, ikakhulukazi uma uwaphuza esikhundleni seziphuzo ezinoshukela.

Ukushintsha iziphuzo ezinoshukela ngamanzi kungasiza ekunciphiseni ukudla kwakho amakhalori noshukela ongeziwe (,,,).

Ucwaningo oluthile lukhombisile ukuthi abantu abadlayo abaphuze ama-500 ml (17 oz) amanzi isigamu sehora ngaphambi kokudla badle ama-calories ambalwa futhi balahlekelwa isisindo esingaphezulu kuka-44% kunalabo abangazange ().

4. Bheka Ukudla Kuphekwa Futhi Kuphakanyiswe Kanjani

Indlela okuphekwe ngayo ukudla ingaba nomthelela omkhulu enanini lama-khalori akuqukethe.

Bheka ukudla okushisiwe, okugosiwe, okugazingiwe noma okuboshiwe. Ngokuvamile, lezi zindlela zokupheka zilingana namafutha amancane ngakho-ke ama-calories ambalwa.

Ukudla okuchazwa kwimenyu njengokuthosiwe nge-pan, okuthosiwe, okomnandi, okhonsiwe noma okusosiwe kuzoba namanoni amaningi kanye nama-calories amaningi.

5. Zama Ukudla Isidlo Sakho Ngokucophelela

Ukudla ngengqondo kusho ukwenza izinqumo oziqaphile mayelana nokuthi yini oyidlayo futhi unake ngokuphelele inqubo yokudla.

Thatha isikhathi sokunuka iphunga nokunambitheka kwesidlo sakho, kanye nemicabango nemizwa evela ngenkathi udla ().

Ukudla okunengqondo kuhlotshaniswe nokukhethwa kokudla okunempilo ezindaweni zokudlela ().

Kungasiza futhi ekuthuthukiseni ukuzithiba kwakho futhi kukuvikele ekudleni ngokweqile ().

6. Oda Isidlo Sakho Phambi Kwabo Bonke Abanye

Abanye abantu bangathonya izinqumo zethu ngaphandle kokuthi siziqaphele.

Ezimweni zomphakathi, abantu bavame ukulingisa ngokungazi, futhi ukudla ngaphandle akunjalo.

Ukukhethwa kwemenyu yabantu nokuziphatha kokudla kungathonywa kakhulu ukukhetha kwabanye abantu etafuleni (,,).

Uma udla neqembu okungenzeka li-oda okuthile okungahambelani nohlelo lwakho lokudla okunempilo, qiniseka ukuthi u-oda kuqala.

7. Oda Appetizers ezimbili Esikhundleni Main

Ucwaningo lukhombisa ukuthi abantu basethubeni lokudla ngokweqile uma benikezwa izingxenye ezinkulu (,,).

Uma uya endaweni yokudlela lapho wazi khona ukuthi izingxenye zikhulu, zama uku-oda izikhalazo ezimbili esikhundleni senkambo eyinhloko.

Lokhu kungakusiza ugcwalise ngaphandle kokudlula ngokweqile ngama-calories.

8. Yehlisa ijubane futhi Uhlafune ngokuphelele

Ukuhlafuna kahle ukudla kwakho nokudla kancane kungakusiza udle kancane. Kungakwenza futhi uzizwe ugcwele ngokushesha okukhulu (,,).

Uma udla, zama ukubala inani elincane lokuhlafuna ngomlomo ngamunye ukuze uyeke ukudla ngokushesha okukhulu.

Ukubeka izitsha zakho phakathi kwama-mouthfuls nakho kuyindlela enhle yokwehlisa ijubane futhi unikeze izimpawu zakho zokusutha isikhathi esithile sokungena.

9. Yiba Nenkomishi Yekhofi Esikhundleni SeDessert

Yeqa i-dessert bese u-oda ikhofi esikhundleni salokho.

Kanye nokusika ngokujulile amakhalori noshukela ongeziwe, uzothola nezinye izinzuzo ezinkulu zezempilo ezihambisana nekhofi.

10. Gwema Zonke-Wena-Ungadla Ama-buffets

Abantu badume kabi ngokulinganisela osayizi bezingxenye ().

Ngakho-ke lapho ubhekene nokutholakala okungenamkhawulo kokudla ku-buffet, ukudla inani elifanele kungaba yinselele.

Uma ubhajwe nge-buffet njengokukhetha kwakho kuphela, ukusebenzisa ipuleti elincane kungakusiza ukuthi udle kancane (,).

Elinye iqhinga elisebenzayo ukusebenzisa ipuleti elilingana nosayizi ojwayelekile bese uligcwalisa ngesaladi noma imifino ().

11. Cela Ukwenza Ukushintshaniswa Okunempilo

Iningi labantu alidli imifino eyanele (,, 35).

Imifino yinhle, ngoba iqukethe amakhalori ambalwa kakhulu, kepha kunenqwaba yefayibha nezakhamzimba ezinempilo ().

Isibonelo, i-broccoli nesipinashi kunamakholori amancane kakhulu, kepha ifayibha ephezulu, uvithamini C nazo zonke izinhlobo zezakhi zezitshalo ezizuzisayo.

Ukunyuka kokudla kwemifino nakho kuye kwaxhunyaniswa nokwehla kwengozi yezifo eziningi kubandakanya umdlavuza, ukukhuluphala kanye nokudangala (,,).

Uma u-oda ukudla kwakho, cela iseva ukuthi ishintshe ingxenye yokudla kwakho, njengamafriji noma amazambane, ngemifino eyengeziwe noma isaladi. Uzothuthukisa ukudla kwakho imifino bese usika amakhalori akho.

12. Cela amaSoso noma ukugqoka eceleni

Amasosi nokugqokwa kungangeza amafutha amaningi nama-calories esitsheni, ngakho-ke cela isosi yakho eceleni.

Isibonelo, izipuni ezimbili zokugqoka isaladi yokugqoka zizokwengeza ama-calories angu-140 kanye no-16 amagremu esidlweni sakho.

Ukukugcina kwehlukile kuzokwenza kube lula ukulawula inani olidlayo.

13. Yeqa Ibhasikidi Lesinkwa Esisanda Kudliwa

Uma uphendukela endaweni yokudlela ulambile, kulula ukuthi udle ama-nibble owanikezwe wona ngaphambi kokudla kwakho.

Uma ulingeka kalula, thumela emuva.

14. Oda isobho noma isaladi ukuqala

Ukuba nesobho noma isaladi ngaphambi kwesifundo sakho esiyinhloko kungakuvimba ekudleni ngokweqile (,,,).

Ucwaningo olubheka imiphumela yokudla isobho ngaphambi kokudla lukhombisile ukuthi lunganciphisa inani lakho lokudla ikhalori ngama-20% ().

Uhlobo lwesobho aluzange lwenze mehluko, ngakho-ke noma isobho losuku lungaba inketho enempilo ngempela.

15. Yabelana Nomunye Umuntu (noma Oda Ingxenye Yesigamu)

Ucwaningo lwabantu abalahle isisindo ngempumelelo futhi balugcina lukhombisa ukuthi babevame ukwabelana ngokudla noma ba-ode uhhafu wengxenye lapho bedla ngaphandle ().

Kuyindlela elula yokunciphisa ama-calories nokuvimbela ukudla ngokweqile.

Uma ungenamuntu ozohlanganyela naye, ungacela uweta ukuthi asonge uhhafu wesidlo sakho ukuze uye naso ekhaya.

16. Gwema Iziphuzo Ezinoshukela

Abaningi bethu banoshukela omningi ekudleni kwethu, futhi kungaba kubi kithina (,).

Omunye umthombo kashukela esingawudingi ngempela iziphuzo ezinoshukela (,,).

Ukuphuza iziphuzo ezinoshukela kuxhunyaniswa kakhulu nengozi eyengeziwe yokukhuluphala kanye nohlobo 2 lwesifo sikashukela (,).

Uma ufuna ukwenza isiphuzo esinempilo ngenkathi udla ngaphandle, namathela emanzini noma itiye elingenashukela.

17. Khetha Izinyathelo Ezincane Zotshwala Nezihlanganisi Ezinama-kilojoule Amancane

Ukuphuza utshwala kungangeza inani elikhulu lama-calories esidlweni sakho.

Inani lamakhalori esiphuzweni esinotshwala liyahlukahluka ngokuya ngamandla otshwala nosayizi wesiphuzo.

Isibonelo, ingilazi enkulu yewayini elibomvu, okuyinkomishi eyi-1 (250 ml) no-13% wotshwala ngevolumu, ingangeza amakholori azungeze ama-280 esidlweni sakho. Lokho kuyafana ne-Snickers bar bar.

Uma ufuna ukujabulela isiphuzo, unganciphisa amakholori angeziwe ngoku-oda izinyathelo ezincane, ezifana nengilazi encane yewayini.

Uma wenza iziphuzo ezixubekile nemimoya efana ne-gin, i-vodka noma i-whisky, zama ukuxuba umoya nesiphuzo sokudla esikhundleni sesiphuzo esinoshukela noma ujusi wezithelo.

18. Iya Izisoso Ezisuselwe Utamatisi Phezu Kwabamnandi

Khetha amasosi katamatisi noma imifino asuselwa kokhilimu noma asekelwe ushizi ukusiza ukusika ama-calories namafutha ekudleni kwakho.

Bazokwengeza imifino enempilo ekudleni kwakho.

19. Qaphela Izimangalo Zezempilo

Amalebula ezokudla angangena kumamenyu okudlela. Ungabona ukudla okugqanyisiwe njenge- “paleo,” “okungenayo i-gluten” noma “okungenashukela.”

Lawa malebula akusho ukuthi ukukhetha kunempilo. Kungezwe ushukela namafutha kulokhu kudla ukuze kuzwakale kangcono.

Ngisho namakhekhe namaswidi okuthiwa “angenashukela” kungenzeka aqukethe ushukela “wemvelo” ongeziwe. Lawa ushukela osenezelwe - awawona nje ushukela wasetafuleni noma isiraphu yommbila ephezulu ye-fructose esetshenziswa ngokwesiko kumakhekhe noswidi.

Isibonelo, umpe we-agave uvame ukutholakala ezitsheni "ezinempilo", kepha awunampilo njengoshukela ojwayelekile, uma kungenjalo.

Ngokuqinisekile, funda incazelo yemenyu ngokuphelele. Ushukela ongeziwe ungacasha ezindaweni eziningi. Uma ungabaza, cela iseva yakho.

20. Cabanga Ngokudla Kwakho Konke

Kuzoba nezikhathi lapho ufuna ukudla ukudla okuthandayo ukuze uzijabulise futhi ungakhathazeki ngokuthi kunempilo noma cha.

Ukuzivumelanisa nezimo ngokudla kwakho nokukhetha kokudla kwakho kuxhumene nokuphathwa okungcono kakhulu kwezempilo nokuphathwa kwesisindo (,).

Kuyasiza ukucabanga ukuthi ukudla kungena kanjani ekudleni kwakho kukonke.

Uma ulandela amaphethini wokudla okunempilo isikhathi esiningi, qhubeka uziphathe. Ukuzitika ngezikhathi ezithile kungaba kuhle emphefumulweni.