Amaphutha ama-Dinner angama-6 angadala ukuzuza kwesisindo

-Delile

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Ngenkathi ukudla kwasekuseni nokwasemini kuvame ukudliwa wedwa noma usohambeni, isidlo sakusihlwa yikhona okungenzeka kube ngumsebenzi weqembu. Lokho kusho ukuthi kuvame ukugcwala kakhulu emihlanganweni yomphakathi, amaphethini womndeni, ukukhathala kokuphela kosuku, nezinye iziphazamiso kunanoma yisiphi esinye isikhathi sokudla. Kepha futhi isidlo esibaluleke ngempela ukuze ulunge.

Sicele ochwepheshe bokudla okunomsoco u-Lawrence J. Cheskin, M.D., umqondisi we-Johns Hopkins Weight Management Center kanye noMelissa Lanz, umsunguli we-The Fresh 20 ukuthi babelane ngeseluleko sabo esiphezulu sokugwema amaphutha amakhulu kakhulu esiwenza lapho senza isidlo sakusihlwa.

1. Ukwenza kube isidlo esikhulu kunazo zonke. "Cabanga ngesikhathi owadinga ngaso amakhalori," kusho uDkt. Cheskin, enezela ukuthi kusekuqaleni kakhulu kosuku lapho usebenzisa amandla engeziwe. I-USDA yeluleka ukuthi isidlo sakusihlwa kufanele sengeze cishe ama-calories angama-450 no-625, ngokususelwa ekudleni kwama-calories angu-1,800 kuya ku-2,300 nsuku zonke kwabesifazane kanye nama-calories angu-2 000 kuya ku-2 500 wamadoda. Kodwa ezinye izazi zokudla okunomsoco kanye nochwepheshe bacabanga ukuthi kungaba ngaphansi kakhulu kunalokho-okuncane ngamaphesenti angu-20 kuya kwangu-25 amakholori ansuku zonke.

"Ngokunomsoco, isidlo sakusihlwa kufanele kube ukudla okulula, okwabiwe kahle okungaphansi kwama-calories angu-500," kusho uLanz. "Ngeshwa, abantu abaningi baseMelika basebenzisa isidlo sakusihlwa njengomthombo wabo oyinhloko wokudla usuku lonke nokuzitika ngokweqile."

2. Ukubeka izitsha zokuphaka etafuleni. "Kukhuthaza ukudla ngokweqile," kusho uLanz. "Faka amapuleti akho esitovini bese ulinda okungenani imizuzu eyi-10 ngaphambi kokuthi uyokusiza okwesibili. Ngokuvamile, ukuphazamiseka kokukhuluma ndawonye ngemva kwesidlo sakusihlwa kunganciphisa ukulayisha epuletini lesibili."

3. Uklaba phambi kwe-TV. Abadli abaningi abenzi iphutha etafuleni lesidlo sakusihlwa, kodwa kusofa: Ukudla ngemuva kokudla noma ukudla okulula endaweni yokudla ukudla okuphelele kungaba yingozi uma kuhambisana nemisebenzi engenangqondo efana nokubuka i-TV noma ukungena kuwebhu. UDkt Cheskin uthi lena yinkinga enkulu ayibonayo emtholampilo. "Ukudla okungenangqondo ngenkathi unamathiselwe esikrinini esithile.Ngithanda ukwenza abantu bahlukanise ukudla kweminye imisebenzi. "

4. Ukugcina usawoti etafuleni. Ukuba nesikhathi sokuzungeza kungaholela ekulayisheni ngokweqile kwe-sodium. Kunalokho, beka itafula lakho nezinye izinongo ezinambithekayo. "Zama upelepele omnyama omusha esikhundleni salokho. Ukufafaza i-oregano eyomile noma i-thyme nakho kunganambitha ukudla ngaphandle kwe-sodium eyengeziwe," kusho uLanz.

5. Ukuphuma uyodla kakhulu. “Angitusi isikhathi esingaphezu kwesisodwa ngesonto,” kweluleka uDkt. Cheskin. Ukudla kwezindawo zokudlela kuvame ukuba ngamakhalori amaningi, okunosawoti ocashile, amafutha, noshukela. Uphinde ancome ukuthi nixise ukudla okusheshayo ngokuphelele.

6. Ukubamba leyo dessert. Ukuqeda njalo nge-dessert enoshukela kuyindlela yokwengeza ama-calories amaningi ngenxa yesiko, hhayi ukusutha. Ngaphezu kwalokho, lokho kukhula kushukela kungakugcina unezintambo-noma kukuvuse nasebusuku.

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