Izindlela ezi-5 zokukhohlisa ekudleni kwakho

-Delile

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Ukuzitika, ukuqhuma, ukukhipha izingulube ngaphandle. Noma ngabe ukubiza kanjani, sonke siphonsa ukuqapha kwekhalori emimoyeni ngezikhathi ezithile ngamaholide (Kulungile, mhlawumbe kaningi kakhulu kunalokho esikunakekelayo). Bese kuba khona ukuzigxeka, icala elingenakugwenywa kanye nesifungo sokuthi ngeke uphinde ukwenze. Kodwa ingabe yonke le drama idingeka ngempela? Cha, kusho u-Bonnie Taub-Dix ozinze eNew York City, M.A., R.D., umkhulumeli we-American Dietetic Association. "Icala akulona i-side dish enhle." Iseluleko sakhe? "Vala amehlo akho futhi ujabulele konke ukulunywa bese wenza lawo makhalori awasebenzise ngempela."

Ngisho nemihlahlandlela yezokudla yoMnyango Wezolimo wase-U.S. yango-2005 inika ukukhanya okuluhlaza ekukopeleni okuncane okugunyazwe uhulumeni -- sibonga "ngamakhalori okuzikhethela" asevunyelwe manje. Ukuhumusha: KULUNGILE ngokuphelele ukuba nokuphathwa okuncane okumnandi nokune-gooey (imihlahlandlela iphakamisa amaphesenti ayi-10-15 wamakholori osuku). Kodwa ngaphambi kokuthi ufinyelele ekutholeni imali ngamakhalori akho okuzikhethela, khumbula imithetho eyisisekelo elandelayo yokukopela ngaphandle kokukhokha inani eliphakeme kakhulu.

1. Dlula phezu kwecala.
   I-mantra yakho entsha ithi, "Akukho okunqatshelwe." Lapho usukwamukele lokho kudla okuyisisekelo, icala livinjelwe etafuleni. “Isazela singakubangela ukuba uhlukane nemizwa yakho yangempela ngokudla,” kusho uMarsha Hudnall, M.S., R.D., umqondisi wohlelo eGreen Mountain eFox Run eLudlow, Vt., indawo yokuhlehlisa enempilo yabesifazane kuphela. Noma yikuphi ukuziphatha okuqhutshwa umuzwa wecala kunzima ukukulawula; ukudla akuhlukile. Esikhundleni sokubheka icala lakho, khetha ukuhlolwa okunengqondo kosayizi bezingxenye. Ungaba nanoma yini inhliziyo yakho efisa ukuyenza, uma ukulinganisela kuyi-MO yakho futhi ugcina izingxenye zilawulwa. Yilezo zinto ongazidla ungazidla ephathini yenkampani yakho yaminyaka yonke yokudla kwakusihlwa, nezinsizakalo ze-jumbo ezindaweni zokudlela eziningi nasemakhaya ekugcineni ezandisa ukhalo lwakho, hhayi i-splurge yesikhathi esithile.


2. Uma ukopela, qiniseka ukuthi ukwenza endaweni yomphakathi.
   Vala leyo ndaba engekho emthethweni phakathi kwakho nalawo mafriji aseFrance. (Yivume; wagcina nini ukudla ukudla okukhohlisayo okuthandayo phakathi komndeni nabangane?) Ukudalula isifiso sakho semfihlo ekukhanyeni kosuku kususa ukuheha okungenakuphikiswa, futhi nakho, nesilingo esiningi. "Ngikholelwa ukuthi elinye lamakhono abaluleke kakhulu okumelwe ube nawo ukufunda indlela yokugcoba, bese ubuyela ekudleni okunempilo ngokushesha," kusho uKatherine Tallmadge, MA, RD, umbhali we- Diet Simple: 192 Mental Tricks, Substitutions, Habits & Inspirations. (LifeLine, 2004). Iseluleko sakhe: Qhubeka uqhume phambi kwabanye, bese uqhubeka nempilo yakho.


3. Qeda iketango elixhumanisa ukukopela nokuntula ukuzimisela.
   Kungenzeka ukuthi udle i-pecan pie kaMama wakho eningi kakhulu, kodwa ungacabangi ngakho njengokulahlekelwa amandla okuthanda. Kucabange njengesinqumo esicatshangelwe kahle osithathile: Walinganisa izinketho zakho futhi wanquma ukusithatha. Manje qhubeka. Ukugxila ekuzithetheleleni nokuzisola ngezenzo zakho akwenzi lutho ngaphandle kokunciphisa impumelelo yakho. Ngaphandle kwalokho, u-Tallmadge uthi, “Ucwaningo luthole ukuthi ukudla okungaguquguquki, okunemingcele kunamathuba amaningi okuphumela ekubuyeleni futhi ekugcineni kubuyise isisindo osilahlekele.


4. Ungazami ukuba yingelosi. Hlela inqubekela phambili, hhayi ukuphelela.
   Ujabulela ushokoledi. KULUNGILE, ngakho-ke eqinisweni ungumuntu oyisitifiketi soshukela. Usuku ngaphandle kokuluma kwezinto ezimnyama kuwe aluphelele. Kodwa-ke, njengoba usuqalile ohlelweni lwakho olusha lokudla okunempilo, ukwazile ukuhlehlisa ukulungisa kwakho ushokoledi kwaba mbhangqwana kuphela ngesonto. Leyo yinqubekela phambili, ukuze uqiniseke, kepha hhayi ukuphelela. Futhi leyo yinto enhle: Uma ukuphelela ekudleni kungumgomo wakho, siyakuzonda ukuqhuma ibhamuza lakho - kepha ukudumazeka nokwehluleka kuqinisekisiwe. Khumbula, kusho uLouisville, Ky., Isazi sokudla okunempilo nesazi sokuvivinya umzimba uChristopher R. Mohr, Ph.D., R.D., usengakwazi ukugcina umsoco omuhle engqondweni noma uzitika. "Uma ukopela, gxila ekudleni okubuye kunikeze inzuzo, njengoshokoledi omnyama, ophethe umthamo onempilo wama-antioxidants," kusho uMohr.


5. Kulungile, futhi kufanelekile, ukweqa ukudla okuthile!
   Uma ungalambile, akufanele udle. Sengathi ubudinga umuntu ofana naye Umumo ukukukhumbuza lokho! Kodwa cabanga ngakho. Kukangaki phakathi nenkathi yamaholide uye wadla noma yiziphi izitixo ngenxa yesibopho somphakathi lapho ungekho eduze nokulamba? Lo mthetho udinga ukuhlolwa okuncane okungokoqobo kwangaphakathi, kodwa uma usulalele imizwa yakho yangempela yendlala (isisu sakho siqala ukugquma, uzizwa ungenalutho ngempela futhi ungase uzwe ukuqala kwekhanda elibuhlungu), ukumunca okungenangqondo kuba. into yesikhathi esidlule. "Abaningi bethu badla lapho bengalambile ngoba sifunde ukuzithambisa ngokudla - sesidla imizwa," kusho uHudnall. "Icebo lokwehlukanisa indlala emzimbeni ukulamba ngokomzwelo ukwazi ukuthi umzimba wakho usikhombisa kanjani isidingo sokudla." Futhi uma usuthole isibambo kulokho, ngeke ube maningi amathuba okuthi uziphuzise ngokweqile ngenxa yezizathu ezingokomzwelo.

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