Izindlela ezingama-35 ezilula zokusika ama-calories amaningi

-Delile

• 1. Bala amakhalori akho
• 2. Sebenzisa usoso omncane
• 3. Ungaphuzi amakhalori akho
• 4. Ungafaki ushukela etiyeni nasekhofini
• 5. Ziphekele okwakho ukudla
• 6. Ungakugcini ukudla okungenamsoco endlini
• 7. Sebenzisa amapuleti amancane
• 8. Ukudla okuningi ngemifino
• 9. Phuza amanzi ngaphambi kokudla kwakho
• 10. Yiba ne-starter ephansi yekhalori
• 11. Yidla ukudla kwakho kancane
• 12. Oda ukugqoka okuphezulu kwekhalori eceleni
• 13. Bukela usayizi wengxenye yakho
• 14. Yidla ngaphandle kweziphazamiso
• 15. Ungalihlanzi ipuleti lakho
• 16. Yidla izinhlobo zamaswidi nezidijithi ezincane
• 17. Thatha uhhafu uye ekhaya uma udla ngaphandle
• 18. Yidla ngesandla sakho esingabusi
• 19. Faka amaprotheni ngaso sonke isikhathi sokudla
• 20. Ungathinti ubhasikidi wesinkwa
• 21. Oda ama-appetizers amabili
• 22. Yenza ukushintshaniswa okunempilo
• 23. Khetha iziphuzo ezidakayo ezinama-khalori aphansi
• 24. Ungahambi mkhulu
• 25. Yeqa ushizi owengeziwe
• 26. Shintsha izindlela zakho zokupheka
• 27. Khetha usoso osuselwa kutamatisi esikhundleni sokhilimu
• 28. Funda ukufunda amalebula okudla
• 29. Yidla izithelo ziphelele
• 30. Cwilisa imifino, hhayi ama-chips
• 31. Ungasidli isikhumba sesilwane
• 32. Yeqa ukukhonza kwesibili
• 33. Khetha uqweqwe oluncane
• 34. Zama ukuzila ukudla ngezikhathi ezithile
• 35. Lala ngokwanele
• Okubalulekile

Ukwehlisa isisindo somzimba, udinga ukudla amakhalori ambalwa kunokusha.

Kodwa-ke, ukunciphisa inani lokudla okudlayo kungaba nzima ngokuhamba kwesikhathi.

Nazi izindlela ezingama-35 ezilula kepha eziphumelela kakhulu zokusika ama-calories bese wehlisa isisindo.

1. Bala amakhalori akho

Enye indlela yokuqinisekisa ukuthi awudli amakhalori amaningi ukuwabala.

Esikhathini esedlule, ukufaka amakhalori kwakudla isikhathi impela. Noma kunjalo, izinhlelo zokusebenza zesimanje zikwenze kwashesha futhi kwaba lula kunanini ngaphambili ukulandelela lokho okudlayo ().

Ezinye izinhlelo zokusebenza zinikela ngamathiphu wansuku zonke wokuphila ukusiza ukukukhuthaza. Lokhu kungasiza kakhulu kunokungena ngemvume kokungenayo, ngoba kungakusiza ukuthi wakhe imikhuba enempilo, yesikhathi eside (,,).

2. Sebenzisa usoso omncane

Ukwengeza i-ketchup noma imayonnaise ekudleni kwakho kungangeza amakhalori amaningi kunokuba ungabona. Eqinisweni, isipuni esingu-1 kuphela (15 ml) semayonnaise singeza amanye ama-calories angu-57 esidlweni sakho ().

Uma usebenzisa isosi eningi, zama ukudla okuncane, noma ungayisebenzisi nhlobo, ukunciphisa inani lama-calories owadlayo.

3. Ungaphuzi amakhalori akho

Iziphuzo zingaba ngumthombo okhohliwe wama-calories ekudleni kwakho.

Iziphuzo ezinoshukela, ezinjenge-soda, nazo zixhunyaniswa nokukhuluphala kanye nohlobo 2 lwesifo sikashukela (,).

Ibhodlela elilodwa le-16-ounce (475-ml) le-Coke lipakisha cishe ama-calories angama-200 no-44 amagremu kashukela (8).

Olunye ucwaningo lukhombisa ukuthi ukuphuza iziphuzo ezinoshukela omningi akugcini ngokwengeza amakhalori amaningi angenasidingo ekudleni kwakho kepha futhi kungakhuphula indlala yakho kamuva ().

Ungase uthande ukunciphisa ezinye iziphuzo ezinoshukela ophezulu, iziphuzo ezinekhalori ephezulu futhi. Lokhu kufaka phakathi utshwala, ezinye iziphuzo zekhofi ezikhiqizwe ngentengiso, neziphuzo zezithelo ezinoshukela noswidi.

4. Ungafaki ushukela etiyeni nasekhofini

Itiye nekhofi kuneziphuzo ezinempilo, ezinekhalori eliphansi, kepha ukufaka isipuni ngo-1 ithisipuni (4 amagremu) kashukela kunezela ama-calories ayi-16 esiphuzweni sakho.

Yize lokhu kungazwakala njengokuningi, ama-calories ezinkomishi ezimbalwa noma izingilazi zetiye elenziwe ngoshukela ngosuku lingangeza.

5. Ziphekele okwakho ukudla

Uma uthenga ukudla okulungiselelwe ngomunye umuntu, awazi njalo ukuthi yini ekukho.

Ngisho nokudla ocabanga ukuthi kunempilo noma kunama-khalori aphansi kungaqukatha ushukela namafutha afihlekile, okushaya okuqukethwe kwawo kwekhalori.

Ukupheka ukudla kwakho kukunikeza ukulawula okungcono kunenani lamakhalori owadlayo.

6. Ungakugcini ukudla okungenamsoco endlini

Uma ugcina ukudla okungenamsoco kufinyeleleka kalula, kulula kakhulu ukukudla.

Kungaba yinkinga ikakhulukazi uma ujwayele ukudla uma ucindezelekile noma unesithukuthezi.

Ukumisa isifiso sokuthola ukudla okulula okungenampilo, kugcine kungangeni endlini.

7. Sebenzisa amapuleti amancane

Amapuleti anamuhla edina, ngokwesilinganiso, angama-44% amakhulu kunalawo ayekhona ngawo-1980 ().

Amapuleti amakhulu axhumene nosayizi abakhulu bokuphaka, okusho ukuthi abantu basengozini yokudla ngokweqile (,,,,).

Eqinisweni, olunye ucwaningo luthole ukuthi abantu abanamapuleti amakhulu okudla kwakusihlwa ku-buffet badle ukudla okungu-45% ngaphezulu kwalabo abasebenzisa usayizi wepuleti omncane ().

Ukukhetha ipuleti elincane kuyindlela elula engagcina osayizi bezabelo zakho kuthrekhi futhi banqande ukudla ngokweqile.

8. Ukudla okuningi ngemifino

Abantu abaningi abayidli imifino eyanele.

Eqinisweni, kulinganiselwa ukuthi cishe abantu abangama-87% e-United States abayidli inani elinconyiwe ().

Ukugcwalisa uhhafu wepuleti lakho ngemifino kuyindlela enhle yokwandisa ukudla kwakho imifino ngenkathi unciphisa ukudla okunama-khalori aphezulu.

9. Phuza amanzi ngaphambi kokudla kwakho

Ukuphuza amanzi ngaphambi kokudla kungakusiza uzizwe waneliseka ngokwengeziwe, kukwenze udle ama-calories ambalwa (,,,).

Njengesibonelo, olunye ucwaningo luthole ukuthi ukuphuza izinkomishi ezi-2 (500 ml) zamanzi ngaphambi kokudla kwehlise ukungena kwekhalori cishe nge-13% ().

Kungakusiza nokuthi wehlise isisindo (,).

10. Yiba ne-starter ephansi yekhalori

Ucwaningo lukhombisa ukuthi ukukhetha ukuqala kokudla okunama-khalori aphansi, njengesobho esilula noma isaladi, kungakugcina ekudleni ngokweqile (,).

Eqinisweni, olunye ucwaningo luthi ukudla isobho ngaphambi kokudla okuyisisekelo kunganciphisa inani eliphelele lama-calories owadlayo ngokungafika kuma-20% ().

11. Yidla ukudla kwakho kancane

Ukuthatha isikhathi sakho ngokudla nokuhlafuna kancane kungakusiza uzizwe ugcwele ngokushesha okukhulu, okungakusiza udle kancane (,,,,).

Uma ujwayele ukudla ngokuxhamazela, zama ukubeka ummese wakho nemfoloko phansi phakathi komlomo noma ubale izikhathi ohlafuna ngazo ukudla kwakho.

12. Oda ukugqoka okuphezulu kwekhalori eceleni

Kwesinye isikhathi ngisho nokudla okunempilo, okunama-khalori aphansi njengama-saladi kungaba ngama-calories aphezulu ngokukhohlisa.

Lokhu kuyiqiniso ikakhulukazi lapho isaladi liza nenani elikhulu lokugqoka okuphezulu kwekhalori elithululelwe phezu kwalo.

Uma uthanda ukugqoka esaladini lakho, li-oda eceleni ukuze ukwazi ukulawula ukuthi usebenzisa malini.

13. Bukela usayizi wengxenye yakho

Lapho bebhekene nokudla okuningi, abantu basengozini yokudla ngokweqile (,).

Le yinkinga eyodwa abantu ababhekana nayo kuzo zonke izidlo ongazidla, lapho kulula khona ukukudla kakhulu kunalokho obekuhlosile.

Ukugwema ukudla ngokweqile, ungazama ukukala nokulinganisa izingxenye zakho noma ukusebenzisa amapuleti amancane, njengoba kusikiselwe ngenhla.

14. Yidla ngaphandle kweziphazamiso

Imvelo yakho idlala indima enkulu ekutheni udla kangakanani usuku nosuku.

Ucwaningo lukhombisa ukuthi uma uphazamiseka ngenkathi udla, kungenzeka kakhulu ukuthi udle ngokweqile, ngisho nasekudleni kwamuva ().

Eqinisweni, okunye ukubuyekezwa kwakamuva kutholile ukuthi abantu abaphazamisekile ngenkathi bedla basebenzise ama-snacks angama-30% ngaphezulu kunalabo ababekhumbula ukudla kwabo ().

Iziphazamiso ezingenampilo zifaka ukubukela i-TV, ukufunda incwadi, ukusebenzisa iselula yakho, noma ukuhlala kwikhompyutha yakho ngenkathi udla.

15. Ungalihlanzi ipuleti lakho

Iningi labantu linemibandela yokudla konke okubekwe phambi kwabo.

Noma kunjalo, awudingi ukudla konke ukudla okusepuletini lakho uma ungalambile.

Esikhundleni salokho, zama ukudla ngokucophelela.

Lokhu kusho ukudla unake lokho okwenzayo nokuthi uzizwa kanjani. Ngalokhu kwazi, ungadla uze usuthe, hhayi uze uhlanze ipuleti lakho (,).

16. Yidla izinhlobo zamaswidi nezidijithi ezincane

Izinhlobo eziningi ezithandwayo zika-ayisikhilimu noshokoledi zingena ngezinguqulo ezincane- kanye nosayizi ogcwele.

Uma ufuna isiphuzo esimnandi, ukukhetha uhlobo oluncane lwe-dessert yakho oyithandayo kungakunika ukulungiswa okufunayo futhi kukuongele amakhalori amaningi.

Uma udla ngaphandle, sika ingxenye yakho ngokwabelana nge-dessert yakho nomngani.

17. Thatha uhhafu uye ekhaya uma udla ngaphandle

Izindawo zokudlela zivame ukuletha izingxenye ezinkulu eziqukethe amakhalori amaningi kakhulu kunalokho okudingayo ngesikhathi esisodwa.

Ukuze ugweme ukudla kakhulu, cela isiphakeli sakho ukuthi sisonge ingxenye yokudla kwakho ngaphambi kokuthi sikunikeze ukuze ukwazi ukukuyisa ekhaya.

Ngenye indlela, ungahlanganyela nomngani.

Ucwaningo oluthile luthole ukuthi abantu abagcine ngempumelelo ukwehla kwesisindo bavame ukwabelana ngokudla noma ba-ode izingxenye ezithile uma bedla ().

18. Yidla ngesandla sakho esingabusi

Lokhu kungazwakala kunzima, kepha uma ujwayele ukudla ngokushesha, ukudla ngesandla sakho esingaveleli kungaba wusizo.

Izokwehlisa ijubane ukuze udle kancane.

19. Faka amaprotheni ngaso sonke isikhathi sokudla

Ukudla amaprotheni amaningi kubhekwa njengethuluzi eliwusizo lokwehlisa isisindo somzimba nokugcinwa kwalo.

Isizathu esisodwa salokhu ukuthi amaprotheni angakugcwalisa ngaphezu kwezinye izakhi zomzimba, futhi ukuzizwa usuthi kungakuvimba ekudleni ngokweqile.

Ukuze uthole lezi zinzuzo, zama ukufaka ukudla okunamaprotheni amaningi nokudla kwakho okuningi ().

20. Ungathinti ubhasikidi wesinkwa

Uma ulambile, kuyalinga ukufinyelela kuma-nibble wangaphambi kokudla endaweni yokudlela.

Kodwa-ke, lo mkhuba ungangeza amakhulu amakhalori esidlweni sakho, ikakhulukazi uma udla izingcezu zesinkwa nebhotela.

Thumela ubhasikidi wesinkwa emuva ukuze ugweme ukudla amakhalori amaningi ngaphambi kokufika kwesidlo sakho esikhulu.

21. Oda ama-appetizers amabili

Izingxenye ezinkulu ngokweqile ziyisizathu esiyinhloko sokuthi abantu badle ngokweqile (,).

Uma udla ngaphandle futhi wazi ukuthi indawo yokudlela iphaka izingxenye ezinkulu, unga-oda izikhalazo ezimbili esikhundleni se-appetizer nenkambo eyinhloko.

Ngale ndlela, ungajabulela izifundo ezimbili ngaphandle kokuzenza ngokweqile.

22. Yenza ukushintshaniswa okunempilo

Enye indlela yokusika amakhalori ambalwa ukuguqula ukudla okhethe ukukudla.

Isibonelo, uma udla i-burger, ukukhipha i-bun kuzokulondolozela cishe ama-calories ayi-160 - mhlawumbe nangaphezulu uma ibhan likhulu ngempela (39).

Ungakwazi nokushefa amakhalori ambalwa kusamishi lakho ngokususa ucezu olulodwa lwesinkwa ukuze uzenzele isemishi lakho elibhekene nobuso obuvulekile, noma ngabe alikho kwimenyu.

Ngaphezu kwalokho, ukushintshanisa amafriji noma amazambane ngemifino eyengeziwe kuzothuthukisa imifino yakho ngenkathi unciphisa ama-calories ().

23. Khetha iziphuzo ezidakayo ezinama-khalori aphansi

Abantu abaningi bayaqikelela ukuthi badlani phakathi nesonto kodwa baphuze ngokweqile ngezimpelasonto.

Khetha utshwala obucacile ngesihlanganisi esinekhalori eliphansi kunebhiya, iwayini noma i-cocktail. Lokhu kuzokusiza ukuthi ugweme amakhalori amaningi ngokweqile eziphuzweni.

24. Ungahambi mkhulu

Kwesinye isikhathi, ukuthola isiphuzo esikhudlwana noma uhlangothi ngokunyuka okuncane kuphela kwentengo kungazwakala njengesivumelwano esingcono.

Kodwa-ke, izindawo zokudlela eziningi sezivele zinikela ngokudla okuphuzwayo neziphuzo, ngakho-ke namathela kusayizi ojwayelekile.

25. Yeqa ushizi owengeziwe

Ushizi owengeziwe uvame ukukhethwa ezindaweni zokudlela.

Noma kunjalo, nocezu olulodwa lweshizi lungangeza cishe ama-calories ayi-100 esidlweni sakho (41).

26. Shintsha izindlela zakho zokupheka

Ukupheka ukudla kwakho kuyindlela enhle yokugcina ukudla kwakho kunempilo nokudla ikhalori lakho kulawulwa.

Noma kunjalo, ezinye izindlela zokupheka zingcono kunezinye uma uzama ukunciphisa ama-calories.

Ukosa, ukuthosa umoya, ukubhaka, isitshulu, ukubilisa noma ukuzingela ngokungemthetho kuyizindlela ezinempilo kunokuthosa uwoyela.

27. Khetha usoso osuselwa kutamatisi esikhundleni sokhilimu

Amasosi anokhilimu awagcini nje ngama-calories amaningi kepha imvamisa afaka nemifino embalwa.

Uma unokukhetha, khetha usoso osuselwa kutamatisi ngaphezu kokhilimu ukuze uthole inzuzo ephindwe kabili yamakhalori ambalwa nemifino enempilo.

28. Funda ukufunda amalebula okudla

Akukhona konke ukudla okulula okungenampilo, kepha okuningi kunamafutha noshukela ocashile.

Kulula kakhulu ukubona izinketho ezinempilo uma wazi ukufunda amalebula okudla. Kufanele futhi uhlole usayizi wokuphaka nenombolo yama-calories, ukuze wazi ukuthi udla kangakanani amakhalori amaningi.

29. Yidla izithelo ziphelele

Izithelo zizonke zipakisha i-fiber, amavithamini, amaminerali, kanye nama-antioxidants, okwenza kube isengezo esihle kakhulu ekudleni kwakho.

Ngokwengeziwe, uma kuqhathaniswa nejusi yezithelo, izithelo kunzima ukuzidla ngokweqile, njengoba zikugcwalisa (,).

Uma kungenzeka, khetha izithelo eziphelele phezu kwejusi yezithelo. Zigcwalisa kakhulu futhi ziqukethe izakhi zomzimba ezinamakhalori ambalwa.

30. Cwilisa imifino, hhayi ama-chips

Uma uthanda ukudla okulula, njengama-chip nama-dips, ngenkathi ubuka i-TV kepha ufuna ukunciphisa ama-calories, mane ukhethe imifino enempilo esikhundleni salokho.

31. Ungasidli isikhumba sesilwane

Ukudla isikhumba enyameni yakho kunezela ama-calories amaningi ekudleni kwakho.

Isibonelo, isifuba senkukhu esosiwe esingenasikhumba cishe singama-calories ayi-142. Isifuba esifanayo nesikhumba siqukethe ama-calories ayi-193 (44, 45).

32. Yeqa ukukhonza kwesibili

Uma isidlo simnandi, ungahle ulingeke ukuthi ubuyele emuva ukuthola okunye.

Kodwa-ke, ukuzitika ekukhonzeni okwesibili kungenza kube nzima ukuhlola ukuthi udle okungakanani, okungakwenza ukuthi usebenzise okungaphezulu kwalokho obekuhlosile.

Iya engxenyeni esilinganiselwe okokuqala bese weqa imizuzwana.

33. Khetha uqweqwe oluncane

I-Pizza wukudla okusheshayo okuthandwayo okungaba nama-calories amaningi kakhulu.

Uma ufuna ukujabulela i-pizza ethile, gcina amakhalori abe mancane ngokukhetha uqweqwe oluncane kanye nokufakwa phezulu kwekhalori, njengemifino.

34. Zama ukuzila ukudla ngezikhathi ezithile

Ukuzila ukudla okungapheli kuyindlela ethandwayo yokwehlisa isisindo engakusiza usike amakhalori.

Le ndlela ekudleni isebenza ngokuhamba ngebhayisikili izindlela zakho zokudla phakathi nezikhathi zokuzila nokudla.

Kusebenza kakhulu ekwehliseni isisindo, njengoba kwenza kube lula ukunciphisa inani lama-calories owadlayo ngokuhamba kwesikhathi (,).

Kunezindlela eziningi ezahlukahlukene zokwenza ukuzila ukudla ngezikhathi ezithile, ngakho-ke kulula ukuthola indlela ekusebenzelayo.

35. Lala ngokwanele

Ukuntuleka kokulala kuye kwaxhunyaniswa nokukhuluphala ().

Eqinisweni, abantu abangalali kahle bavame ukukala ngaphezu kwalabo abaphumula kahle njalo (,).

Esinye isizathu ukuthi abantu abangalali kungenzeka balambe futhi badle ama-calories amaningi (,).

Uma uzama ukusika amakhalori futhi wehlise isisindo, qiniseka ukuthi uhlala ulala kahle ebusuku.

Okubalulekile

Ukwehla kwesisindo kungaba yinselele, ngokwengxenye ngoba kulula kakhulu ukusebenzisa ama-calories amaningi kunalawo owadingayo ukuze unike umzimba wakho amandla.

Lezi zeluleko zinikeza izindlela ezilula zokusika lawo makhalori angeziwe, thola inaliti esikalini sakho ukuze unyakaze, futhi wenze inqubekela phambili yangempela ekuzuzeni imigomo yakho yesisindo.