Ukwenziwa Kwezinsuku Ezingama-21 - Usuku lwe-14: Amaphakethe Eshukela Kanjani Kumakhilogremu

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Owesifazane ovamile udla amathisipuni angama-31 kashukela ngosuku (cishe izingxenye ezimbili kwezintathu zenkomishi noma ama-124 amagremu); iningi lalo livela kuma-sweeteners angeziwe, atholakala kukho konke kusukela ku-yogurt enongiwe kuya kusiraphu ye-maple oyithela kuma-pancake akho. Ngokungafani noshukela otholakala ngokwemvelo ezithelweni nakokunye ukudla, njengobisi, lawa maswidi ahlinzeka ngama-calories kodwa amavithamini, amaminerali, noma ifayibha. Izazi zokudla okunempilo zithi akufanele uthole amaphesenti angaphezu kwayishumi wamakholori akho ansuku zonke kusuka kushukela owengeziwe, okuhumusha kungabi ngaphezu kwamathisipuni ayi-9 (amagremu angama-36) ngosuku. Ukuze uthole ukulawula kwakho:

• Funda amalebula emikhiqizweni oyithandayo
  Uma kukhulunywa ngemininingwane yokudla okunempilo, ushukela okhona ngokwemvelo ekudleni uyahlanganiswa noshukela ongeziwe, ngakho-ke udinga ukufunda uhlu lwezithako. Isizathu esisodwa esenza abantu basebenzise isilinganiso esinamandla kangaka soshukela yingoba abaqapheli ukuthi, ngaphezu kwezinto ezimhlophe, isiraphu yommbila we-high-fructose, isiraphu elayisi ensundu, uju kanye ne-fructose konke kuyimithombo yama-calories angenalutho. Gcina ukhumbula ukuthi akekho umuntu owenza i-sweetener onempilo kunomunye.
• Ungakhohlwa ngamafutha
  Ushukela uvame ukuhambisana namafutha. Qaphela u-ayisikhilimu, ikhekhe, amakhekhe, namaswidi; zonke ziqukethe ushukela omningi futhi ukhilimu noma ibhotela. "Ushukela wenza ukunambitheka kwamafutha kube kuhle impela, ngakho-ke ugcina udla amakhalori amaningi ngasikhathi sinye ngoba amafutha anama-khalori ayi-9 ngegremu ngalinye uma kuqhathaniswa no-4 kashukela," kusho uJohn Foreyt, Ph.D., uprofesa wezifo zengqondo, isayensi yokuziphatha, kanye umuthi e-Baylor College of Medicine.
• Qaphela izingxenye
  "Ukudla okumnandi kuyingxenye yokuthambekela kokuthatha isikhundla esikhulu," kusho uLisa Young, Ph.D., R.D., uprofesa ohambisana nezomsoco nezifundo zokudla eNew York University. Futhi iziphuzo ezinoshukela, ikakhulukazi, zinikela kakhulu kushukela owengeziwe ekudleni kwethu. Phuza nje eyodwa ithini le-cola ngosuku futhi udla amagremu angu-39, inani elingaphezu komkhawulo wakho wosuku.

Thatha uhlelo olukhethekile lwe-Shape's Make Over Your Body ukuze uthole imininingwane ephelele ngalolu hlelo lwezinsuku ezingama-21. Ezindaweni zezindaba manje!

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