Amathiphu ama-5 Ahlakaniphile Wokunciphisa Isisindo

-Delile

• Ekuqaleni, ukudla okunengqondo kuzwakala kukuhle kakhulu ukuba kube yiqiniso, kodwa akunjalo. Thola ukuthi ungaba kanjani nempumelelo yokwehlisa isisindo ngokuba khona okwamanje.
• Ifilosofi yokudla engqondweni ingaholela empumelelweni yesisindo sesikhathi eside.
• Ukuze uqale ukunciphisa umzimba, qala ukugxila ekudleni okucabangayo. Nansi indlela.
• Usuku Loku-1 Lokucabangela Lokudla: Yidla uze ugcwale cishe ngamaphesenti angu-80
• Uhlu Lokuhlola Lokudla Okungqondo
• Amathiphu okwehlisa isisindo sosuku 2 lokudla ngokucabangela ahlanganisa ukumisa isikhashana imizuzwana engama-30 ngaphambi kokukhetha ukudla okulula.
• Ukudla Okunengqondo, Usuku 2: Misa isikhashana imizuzwana engama-30
• Uhlu Lokuhlola Lokudla Okungqondo
• Elinye lamathuluzi okudla anengqondo - kanye namasu okwehlisa isisindo okunempilo - ukusebenzisa idayari yokudla bese ubhala phansi lokho okudlayo, nokunye okwengeziwe. Qhubeka ufunde!
• Ukudla Ngokucabanga, Usuku 3: Kubhale phansi kudayari yokudla
• Uhlu Lokuhlola Lokudla Okungqondo
• Thola ukuthi owesifazane oyedwa ulahlekelwe kanjani ngamakhilogremu angama-25 esebenzisa leli qhinga lokudla elinengqondo.
• Usuku Lokudla Okunengqondo 4: Yidla isidlo esisodwa ngaphandle kweziphazamiso
• Nawa amanye amathiphu anempilo wokulahlekelwa isisindo angakusiza kulo mkhuba.
• Uhlu Lokuhlola Lokudla Okungqondo
• Usuku lokudla olunengqondo: Thatha lezi zinyathelo emakethe
• Uhlu Lokuhlola Lokudla Okungqondo
• Buyekeza kwe-

Ekuqaleni, ukudla okunengqondo kuzwakala kukuhle kakhulu ukuba kube yiqiniso, kodwa akunjalo. Thola ukuthi ungaba kanjani nempumelelo yokwehlisa isisindo ngokuba khona okwamanje.

Usho ukuthi ngingadla engikufunayo, angikaze ngidle, angikhathali ngokudla, ngehlise amakhilogremu futhi ngigcine isisindo esinempilo impilo yonke? Faka ithegi yentengo kulo mqondo, futhi umakhi wayo abe ngusozigidi ngobusuku obubodwa. Kodwa lokhu akuyona i-gimmick yokudla. Kungumqondo wasendulo otholakala kuwo wonke umuntu, futhi kumahhala ngokuphelele.

Ifilosofi yokudla engqondweni ingaholela empumelelweni yesisindo sesikhathi eside.

Ukucabangela kusho ukuqaphela ngokugcwele ngesikhathi samanje. Uma uqhuba ukudla okunengqondo, unaka okucashile komzimba wakho, ikakhulukazi lawo athi "ngiphakele" nokuthi "kwanele." Kuyathandeka ngoba kuyisimo sengqondo esikhundleni sohlelo lokudla. Ngokungafani nokudla, akukho ukuzincisha, akukho ukubala amaprotheni noma amagremu e-carb, akukho ukulinganisa noma ukukala ukudla kwakho.

Kusanda kubhalwa okuningi mayelana nemikhuba eyisicefe yokudla okunengqondo: ukuqaphela ngokucophelela izici zokudla kwakho, ukuphakamisa imfoloko emlonyeni wakho, ukuhlafuna ukuluma ngakunye kahle, ukubona ngeso lokhozi uhambo lwayo oluya esiswini sakho, njll. Kepha noma ungakwenzi lokho ' Nginesikhathi (noma, ngokungagwegwesi, ukuthambekela) kokuzibandakanya kule nqubo njalo lapho uhlala phansi ekudleni noma nosh, kusenokwenzeka ukwehlisa isisindo usebenzisa ezinye zezindlela ezenza ukuthi le ndlela iphumelele. Ngiyazi mathupha ukuthi kusebenza, ngemva kokulahlekelwa amakhilogremu angu-4 emasontweni amabili ngokuqaphela lapho ngilambile, ngibulala isifiso ngamakhukhi amathathu (esikhundleni se-10) futhi ngingalokothi ngidle ngidlule iphuzu lokwaneliseka. Njenganoma yini enye, lapho uhlakulela umkhuba wokudla ngokucabangela, yilapho uyophumelela ngokwengeziwe. Khumbula: Gxila ezingeni elilodwa kuphela lokushintsha ngasikhathi. Yizinyathelo ezincane, ezilawulwayo ezizokuholela lapho ufuna ukuya khona.

Ukuze uqale ukunciphisa umzimba, qala ukugxila ekudleni okucabangayo. Nansi indlela.

Usuku Loku-1 Lokucabangela Lokudla: Yidla uze ugcwale cishe ngamaphesenti angu-80

Yidla ngokujwayelekile namuhla, kodwa yenza iphuzu lokunaka umuzwa wokusutha. Cabanga ngegama elanelisiwe; jabulela ukudla kwakho, ngaphandle kwesibopho sokuhlanza ipuleti lakho. Cabanga ngokunethezeka, ungagcwali.

URivka Simmons, udokotela wezifo zengqondo eMedford, Mass., Owasungula uhlelo olubizwa ngokuthi "Yiba Nekhekhe Lakho, Ulidle Nalo Futhi! Indlela Emnene Yokudla, Umzimba Wakho Kanye Nawe" (efundisa emanyuvesi asendaweni yaseBoston), uphakamisa ukubuka ngeso lengqondo imitha yendlala esebenza njengegeji yemoto yemoto. Esikalini esisuka ku-zero kuye ku-10 (u-zero engenalutho, i-10 ibe yi-Thanksgiving-dinner egcwele), ulamba kangakanani lapho uqala ukudla? Ngena ngezikhathi ezithile, bese uzama ukuma lapho isikali sakho siphakathi kuka-6 no-8.

Ososayensi banqume ukuthi kuthatha imizuzu engama-20 ukuthi ubuchopho bakho bubone ngokuphelele ukudla okusohlelweni lwakho. Ngakho-ke, uma udla uze ugcwale ngamaphesenti ayi-100, kungenzeka udle cishe amaphesenti angama-20 ngaphezulu kunalokho okudingayo.

Uhlu Lokuhlola Lokudla Okungqondo

1. Uyekile ukudla ngaphambi kokuzwa ukusutha? YEBO CHA
2. Ingabe udle ukudla okuncane kunokujwayelekile? YEBO CHA

Uma uphendule ngoyebo kuyo yomibili imibuzo yokudla enengqondo, bravo! Uqala ukugxila kulokho okudlayo nasezingeni lakho lokwaneliseka. Qhubeka ngalokho okufundile lapha, bese udlulela osukwini 2.

Uma uphendule ngohayi kumbuzo owodwa noma yomibili yokudla, zama iziphakamiso lapha futhi kusasa (nangosuku olulandelayo, nangolandelayo, uma kudingeka), uze uphendule yomibili imibuzo ngo-yebo. Bese uqhubeka usuku 2.

Thola ukuthi yimaphi amathiphu wokunciphisa umzimba ozowafaka osukwini lwesibili.

[isihloko = Amathiphu anempilo okwehla kwesisindo, usuku 2: sebenzisa ikhefu lamasekhondi angu-30, kusukela namuhla.]

Amathiphu okwehlisa isisindo sosuku 2 lokudla ngokucabangela ahlanganisa ukumisa isikhashana imizuzwana engama-30 ngaphambi kokukhetha ukudla okulula.

Ukudla Okunengqondo, Usuku 2: Misa isikhashana imizuzwana engama-30

Ngaphezu kokugxila ezingeni lakho lokwaneliseka, namhlanje uzozibuza, "Ngikulambeleni ngempela?" Qaphela ukuthi ukulamba okuphakathi kuhle, uphawu lokuthi udinga okuthile. Kodwa ngaphambi kokuba uthathe leso sikhwama sama-chips, i-candy bar noma i-brownie, thatha isikhashana ukulalela kokubili umzimba wakho nemizwa yakho. Ingabe isisu sakho silambile, noma kukhona okunye okuqhubekayo?

Misa imizuzwana engu-30 ngaphambi kokugxumela ukuze uthole ukudla okulula. Uma indlala ingokwenyama, zibuze ukuthi yini ebingafika lapho. Okuthile okunosawoti, okumnandi, nokuhlwabusayo? Thola ukudla okufana nalesi sifiso esiseduzane (kungahle kube yilokho umzimba wakho okudingayo kakhulu) bese udla kuze kube yilapho usuthise ukulamba. Uma ukhetha amaswidi, dla amakhukhi amabili nje noma izibiliboco ezimbili ze-candy bar. Bese uzibuza: "Ingabe ngempela ngifuna okwengeziwe?"

Uma "indlala" yakho ingeyona eyempilo, qaphela isimo sakho somzwelo. Ngabe unesizungu? Ucindezelekile? Ucindezelekile? Lezi izimbangela ezivamile zokudla ngokweqile. "Kaningi, sikholelwa ukuthi ukudla kuyimpendulo yakho konke," kusho u-Alice Rosen, M.S.Ed., L.M.H.C., udokotela wezifo zengqondo endaweni yaseBoston onguchwepheshe womzimba. "Kudingeka sizibuze, 'Yini engiyidingayo?' "Uma ulambele inkampani, noma ukunethezeka, bona ukuthi ungazithola yini izindlela zokondla lezo zidingo ezingabandakanyi ukudla.

Uhlu Lokuhlola Lokudla Okungqondo

1. Lapho umfutho wokudla uhlasela, ingabe uye wama imizuzwana engu-30 ukuze ubuze, "Ngidingani?" YEBO CHA
2. Ngabe unqume ukuthi indlala ibingokwenyama ngempela yini? YEBO CHA

Uma uphendule ngoyebo kuyo yomibili imibuzo yokudla enengqondo, usendleleni eya ekuboneni ukulamba kweqiniso, umkhuba obalulekile wakho kokubili inhlalakahle yakho engokomzimba nengokomzwelo.

Uma uphendule ngohayi kumbuzo owodwa noma yomibili yokudla, zinike elinye ithuba. (Yiba nomusa kuwe; le nto iyenzeka.) Lapho ungaphendula ngoyebo kule mibuzo, qhubeka uye osukwini 3.

Qhubeka ufunda ukuze uthole amathiphu okwehlisa isisindo kusuka Umumo kosuku 3.

[iheda = Isu lokunciphisa isisindo esinempilo, usuku 3: sebenzisa idayari yokudla ngezinhloso eziningi.]

Elinye lamathuluzi okudla anengqondo - kanye namasu okwehlisa isisindo okunempilo - ukusebenzisa idayari yokudla bese ubhala phansi lokho okudlayo, nokunye okwengeziwe. Qhubeka ufunde!

Ukudla Ngokucabanga, Usuku 3: Kubhale phansi kudayari yokudla

Enye yezindlela ezinhle zokugcina umkhondo wokuthi usebenza kanjani ngale ndlela entsha ukugcina idayari yokudla. Ngaphezu kokubhala lokho okudlayo, phawula indlela owazizwa ngayo ngokomzimba nangokomzwelo ngaphambi nangemva kokudla, nokuthi wayeka yini ukudla lapho wanelisekile. Futhi bhala phansi isikhathi sosuku osidlile nanoma yikuphi ukuphazamiseka.

Ukubhala phansi lokho okudlayo kukusiza ukuthi uthole imizwa ekuholela ekutheni udle kakhulu noma udle kakhulu ekudleni. Uma uqaphela kudayari yakho yokudla ukuthi udle ngokweqile, zibuze ukuthi kungani, ngaphandle kokwahlulela. Ngabe ubusebenzisa imithetho egcwele amaphesenti angama-80 kanye nemizuzwana engama-30 kusuka ezinsukwini 1 no 2? Yimiphi imicimbi noma imizwa ebangele ukuthi udle?

Ijenali yakho izokunikeza ukuqonda ngezingibe ezingaba khona. Uma usuwazi ukuthi yini izimbangela kanye nalapho umfutho wokudla ngokungenangqondo ungase uhlasele (mhlawumbe ulinda isikhathi eside kakhulu phakathi kokudla), ungahlonyiselwa ukuqeda lezi zikhali lapho zivuka futhi - futhi zizokwenza!

Uhlu Lokuhlola Lokudla Okungqondo

1. Ngabe bekukhona isikhathi esithile sosuku lapho ukuthole kunzima kakhulu ukukudla ngokucabanga? YEBO CHA
2. Ingabe kukhona okusha okutholile mayelana nemizwa noma izimo ezithinta ukudla kwakho? YEBO CHA

Uma uphendule ngoyebo kuyo yomibili imibuzo yokudla okunengqondo, usendleleni yokunqoba impi yokulwa nokudla okungenangqondo. Ukunaka nje ukuvikela kwakho okuhle, nokubhala isikhali esisebenzayo.

Uma uphendule ngohayi kumbuzo owodwa noma yomibili yokudla, mhlawumbe kungenxa yokuthi ubumatasa kakhulu namhlanje. Zama futhi kusasa ngokubeka eceleni imizuzu engu-15 ekupheleni kosuku ukubhala izinto phansi.

Ithiphu yakho elandelayo yokuncipha kwesisindo ikukhuthaza ukuthi ukujabulele kakhulu ukudla kwakho okulula.

[iheda = Amathiphu wokunciphisa isisindo onempilo, usuku 4: gxila ekudleni okukodwa, kungabikho okuphazamisayo.]

Thola ukuthi owesifazane oyedwa ulahlekelwe kanjani ngamakhilogremu angama-25 esebenzisa leli qhinga lokudla elinengqondo.

Usuku Lokudla Okunengqondo 4: Yidla isidlo esisodwa ngaphandle kweziphazamiso

Qhubeka nalokhu okufundile kuze kube manje: Yeka ukudla lapho usuthe ngokugcwele ngamaphesenti angama-80, hlola umfutho wakho wokulamba, bese ubhala konke phansi. Ngemuva kwalokho, namuhla gxila ekudleni isidlo esisodwa noma (uma uzimisele) isidlo esisodwa usebenzisa amasu okucabanga. Yize kungenakwenzeka ukukwenza lokhu ngaso sonke isikhathi, ukuzijwayeza njalo (qala ngasikhathi sinye ngosuku ukusiza ukukwenza umkhuba) kubalulekile.

Nawa amanye amathiphu anempilo wokulahlekelwa isisindo angakusiza kulo mkhuba.

Hlala wedwa ngaphandle kweziphazamiso (cisha leyo TV, beka izikweletu zakho, vala iphephandaba) bese unaka ngokuphelele okwamanje. Noma ngabe ukhethe ukudla i-apula noma ukuqabula okukodwa koshokholethi, gxila ekubunjweni kwayo, umbala nephunga.Yidle kancane kancane futhi ujabulele ukunambitheka kwayo.

Uma ubuyela ezimeni ezivamile zokudla, khumbula lokhu kuvivinya umzimba. Kuzokusiza wehlise ijubane futhi ujabulele ukudla kwakho. Noma ungeke ukwazi ukugxila emaphesentini ayi-100 ukunakwa kwakho kukho konke ukuluma, kubaluleke kakhulu ukufunda ukugwema iziphazamiso.

USuzanne Wills, 37, umdwebi wezithombe nomama wezingane ezimbili waseNaperville, Ill., Usebenzise le ndlela, futhi wehla ngophawundi abangu-25 ezinyangeni ezimbalwa. Waqala ngokuhlola imikhuba yakhe yokudla futhi wathola ukuthi wayevame ukudla sonke isikhwama samashipsi ngenkathi efunda noma ebuka i-TV, kepha akakhumbuli nakancane ukukunambitha. Ngakho wazivimbela ukuthi angadli noma yikuphi ngaphandle kokuhlala etafuleni. "Lokhu kungivumela ukuthi nginake indlela umzimba wami ozizwa ngayo, futhi ngikujabulela kakhulu ukudla kwami," esho.

Uhlu Lokuhlola Lokudla Okungqondo

1. Ngabe ukwazile ukugcina ukunaka kwakho ekudleni obukudla? YEBO CHA
2. Ususe iziphazamiso? YEBO CHA

Uma uphendule ngoyebo kuyo yomibili imibuzo yokudla okunengqondo, umsebenzi omuhle. Ufunda ukucabanga ngokudla ngokwemigomo "yekhwalithi" hhayi "ubuningi."

Uma uphendule ngohayi kumbuzo owodwa noma yomibili yokudla, zinike umoya bese uphinda lezi zivivinyo zokugxila kusasa ngaphambi kokuqhubeka.

Engeza umkhuba wokugcina wokudla onengqondo ohlwini lwakho lwamathiphu anempilo okwehlisa isisindo: thatha lezi zinyathelo uye emakethe.

[isihloko = Isu elinempilo lokulahlekelwa isisindo, usuku 5: ukudla okunempilo okunempilo kubalulekile.]

Usuku lokudla olunengqondo: Thatha lezi zinyathelo emakethe

Okwamanje, uyazi kancane ukuthi kungakanani ukudla okukwenza uzizwe ugcwele, yikuphi ukudla okwanelisa isifiso sakho, noma ngabe ulambile ngempela noma cha, nokubaluleka kokubhala phansi lokho okudlayo nokuthi uzizwe kanjani ngaleso sikhathi .

Enye futhi imfihlo ukuqinisekisa ukuthi unezinhlobonhlobo zokudla okunempilo esandleni. Lokhu kudinga ukucabanga kusengaphambili: ukudla okulula ngaphambi kokuya esitolo ukuze ungalambi (ngakho-ke ungeke uthenge zonke izibiliboco ezikhangayo ngokushesha), futhi uhlele ukudla kwakho okunempilo okunempilo nokudla okulula kusengaphambili futhi ukufake ohlwini uhlu oluningiliziwe lwegrosa.

Khumbula, lefilosofi ayisebenzi uma ungadli ukudla okunempilo okunempilo, uma weqa ukudla (uzokhathazeka futhi udle ngokuhamba kwesikhathi) noma uma uzincisha wena. Ngakho-ke beka izithelo eziningi eziyizintandokazi, imifino kanye nokudla okulula okunempilo, bese uthela okuthile: Thenga lelo pinti lika-ayisikhilimu, uzitholele ukukhonza nokunambitha konke ukuluma ngaphandle komunyu wecala. Ukudla kufanele kujatshulelwe, kungabanjelwa ngasese ngokungacabangi. Hlonipha ilungelo lakho lokulamba, ukujabulela ukudla nokuzizwa wanelisekile ngaphandle kokuzizwa ugcwele!

Uhlu Lokuhlola Lokudla Okungqondo

1. Ingabe uyihlelile imenyu yakho yesonto, equkethe ukudla okunempilo nokudla okulula? YEBO CHA
2. Uqinisekisile ukuthi unezinhlobonhlobo zokudla okulula okunempilo esandleni? YEBO CHA
3. Ngabe uzivumele uqhwaku - ngaphandle kwecala? YEBO CHA

Uma uphendule ngoyebo kuyo yomibili imibuzo yokudla okunengqondo, siyakuhalalisela! Ufunda ukuthi ungazenza kanjani izinqumo zokudla ezinengqondo. Qhubeka uqaphele zonke iziphakamiso zokudla ezinhlanu ezikleliswe kule ndatshana nsuku zonke. Lapho uqhubeka nokuzijwayeza, kuzobalula ukufaka ngaphakathi lezi ziphakamiso kuze kube ziba imikhuba ejwayelekile nenempilo empilweni yakho.

Uma uphendule ngokuthi cha kowodwa noma yomibili imibuzo enengqondo yokudla yalolu suku, ungayeki! Akukho "ukwehluleka" kulolu hlelo. Kucabange njengoshintsho oluhle lwempilo oluzovuselelwa usuku olulodwa, ukudla noma ukudla okulula ngesikhathi. Nsuku zonke kuveza amathuba amasha okwenza izinqumo ezinempilo nokuzizwa wesaba. Ngikufisela inhlanhla!

Bala uqhubeke Umumo ngolwazi oludingayo mayelana nokwakha ukudla okunempilo okunempilo kanye namathiphu wokunciphisa umzimba asebenza kahle.

Buyekeza kwe-