Izeluleko Ezingu-8 Zokunciphisa Izingxenye Zokudla Ngaphandle Kokwanda Kwendlala

-Delile

• 1. Yenza okungenani imifino yakho ye-Plate
• 2. Yidla Amaphrotheni Ngaso Sonke Isidlo noma Isidlo
• 3. Phuza Amanzi Ngesidlo Sakho
• 4. Qala ngesobho noma isaladi yemifino
• 5.Sebenzisa amapuleti amancane namafoloko
• 6. Yidla Ngokucabanga
• 7. Spice Up Meals Yakho
• 8. Yidla i-Fibre engaphezulu encibilikayo
• Okusemqoka

Lapho uzama ukunciphisa umzimba, ungaqala ngokudla kancane.

Kepha uzikala kanjani izingxenye zakho ngaphandle kokulamba? Ngokujabulisayo, kunezindlela eziningana ongazisebenzisa ukusika ama-calories ngenkathi ugcina indlala ikhona.

Le ndatshana iqukethe izeluleko ezinhle eziyi-8 zokunciphisa izingxenye zokudla ngaphandle kokwenza ulambe.

1. Yenza okungenani imifino yakho ye-Plate

Imifino inamanzi amaningi okugcwalisa nefayibha, kepha hhayi ama-calories amaningi ().

Ngokufaka uhhafu wesitashi noma iprotheni yesidlo sakho ngemifino engeyona enesitashi, ungadla umthamo ofanayo wokudla bese usalaza amakhalori ().

Futhi ucwaningo lukhombisile ukuthi inani lokudla okudlayo liyisici sokuzizwa ugcwele ().

Kwesinye isifundo, ababambiqhaza banikezwa ngamunye inani elifanayo le-pasta, kepha ngamanani ahlukile emifino.

Ababambiqhaza badle inani elifanayo lokudla kungakhathalekile ukuthi banemifino engakanani, okusho ukuthi labo abanenani eliphakeme kakhulu lemifino badle ama-calories amancane bengazi nokwazi ().

Zama ukunciphisa izingxenye zokunye ukudla bese ugcwalisa lonke ipuleti lakho ngemifino engeyona yesitashi.

Ungasebenzisa lo mqondo ofanayo lapho wenza izitsha ezihlanganisiwe. Vele ungeze imifino eyengeziwe kuzindlela zakho zokupheka ozithandayo ukuze uzenze ziphansi ngama-calories nokuningi-okunomsoco.

Imifino yengeza ivolumu esidlweni sakho, ikuvumela ukuthi udle amakhalori ambalwa wenani elifanayo lokudla.

2. Yidla Amaphrotheni Ngaso Sonke Isidlo noma Isidlo

Isayensi ikhombise kaningi ukuthi amaprotheni akhulisa imizwa yokugcwala ngaphezu kwama-carbs noma amafutha ().

Ucwaningo olulodwa lwango-2012 lubheke imiphumela yokudla ukudla okunamaprotheni amaningi emizweni yokugcwala. Abahlanganyeli badle ukudla ngama-20-30% ama-calories avela kumaprotheni.

Abaphenyi bathole ukuthi abantu abadle ukudla okunothe kwamaprotheni bazizwa begcwele esikhathini esifushane nesikhathi eside, uma kuqhathaniswa nalapho ukudla kwabo bekuqukethe uhhafu walelo nani lamaprotheni ().

Sebenzisa ngokunenzuzo izakhiwo zokugcwalisa amaprotheni ngokukufaka kukho konke ukudla nokudla okulula.

Gxila emithonjeni ephansi yamaprotheni, njengamaqanda, izinkukhu ezingenasikhumba, ubisi, izinhlanzi zasolwandle nenhlanzi. Amaprotheni asekelwe ezitshalweni nawo angukukhetha okuhle, futhi angafaka ubhontshisi, okubhontshiswa kukabhontshisi, i-tofu namantongomane.

Nayi eminye imibono yokuthola ukukhushulwa kwamaprotheni ekudleni okuhlukile kanye nokudla okulula:

• Engeza i-yogurt ecacile yamaGrikhi ku-smoothie yakho yasekuseni.
• Bhanqa ama-crackers okusanhlamvu okuphelele ngentambo ushizi noma i-hummus.
• Faka iqanda esobho semifino.
• Faka ubhontshisi noma iqanda eliphekwe kanzima kusaladi.

Amaprotheni asiza umzimba wakho uzizwe ugcwele kakhulu kunama-carbs noma amafutha. Faka amaprotheni ngokudla ngakunye nesidlwana ukuze kuthuthukiswe amandla alo.

3. Phuza Amanzi Ngesidlo Sakho

Ukuphuza iziphuzo ezicebile zekhalori ezifana nejusi noma i-soda akukwenzi uzizwe ugcwele, kepha kukushiya unama-calories amaningi ongawadingi (,).

Kubantu abadala asebekhulile, ukuphuza amanzi ngaphambi nje kokudla kungakusiza ukugcwalise futhi kunciphise namathuba ozowadla ngokweqile.

Kwesinye isifundo kubantu abadala asebekhulile, abantu abaphuze cishe izinkomishi ezi-2 (500 ml) zamanzi ngaphambi kokudla kwasekuseni badle cishe u-13% ngaphansi kwalabo ababambe iqhaza abangaphuzanga manzi ngaphambi kokudla ().

Ukuphuza amanzi ngaphambi kokudla akubonakali kunomthelela ofanayo kubantu abadala abasebasha. Noma kunjalo, ukufaka iziphuzo ezinamakhalori amaningi ngamanzi kungakongela amakhalori aphelele esidlweni sakho ().

Phuza amanzi noma ezinye iziphuzo ezinama-zero-khalori ngesidlo sakho ukuze uqede ukoma kwakho ngaphandle kokukhuphula ikhalori lakho.

Ukuphuza amanzi ngesidlo sakho kukongela ama-calories amaningi. Ngaphezu kwalokho, ukuphuza ingilazi yamanzi ngaphambi kokudla kusiza abanye abantu ukuthi badle kancane.

4. Qala ngesobho noma isaladi yemifino

Kungabonakala njengokuphikisana nokudla izifundo eziningi ukuze udle ukudla okuncane, kepha ukuqala ukudla kwakho ngesobho noma isaladi kungakusiza wenze lokho kanye.

Kwesinye isifundo, ababambiqhaza badla isidlo sasemini ebhodini kanye ngesonto amasonto amahlanu. Ngenkathi benikwa isobho ngaphambi kokungena, babedla ama-kilojoule angaphansi ngama-20% esidlweni sabo sonke kunangesikhathi besanda kudla okungenayo ().

Lowo mcwaningi uthole imiphumela efanayo ngenkathi enika abantu isaladi ngaphambi kokungena kwepasta ().

Lapho abantu bedla isaladi elincane ngaphambi kwepasta yabo, babedla ama-calories ayi-7% ngesikhathi sokudla kwabo kunalapho bejuba ngqo ku-pasta. Lapho bedla isaladi enkulu, badla ama-calories ayi-12% ambalwa.

Amasobho wemifino elula namasaladi kunokuthile afana ngakho: anokuqukethwe okuphezulu kwamanzi, agcwele imifino ecebile nge-fiber futhi ngokuvamile anama-calories aphansi.

Le combo enefibre ephezulu, enamanzi aphakeme ibonakala iyindlela enhle yokunqanda ukudla ikhalori okulandelayo ().

Kodwa-ke, qaphela ukugqoka isaladi, okungasheshisa ngokushesha ama-calories.

Ukuqala ngesobho esinama-khalori aphansi noma isaladi kunciphisa indlala yakho, kukuncishe ukuthi ungadli inkambo eyinhloko.

5.Sebenzisa amapuleti amancane namafoloko

Kungazwakala kungajwayelekile, kepha ubukhulu bamapuleti akho nezitsha zokudla kuthinta ukuthi udla kangakanani.

Kokunye ukuhlola, abacwaningi bathole ukuthi abantu bavame ukugcwalisa amapuleti abo cishe ngama-70% agcwele, kungakhathalekile usayizi wepuleti ().

Lokho kuguqulela ekudleni okuningi kakhulu uma usebenzisa ipuleti elingu-10-intshi uma kuqhathaniswa nensimbi engu-8 intshi - ukudla okungu-52% ngaphezulu, empeleni ().

Futhi lapho unokuningi epuletini lakho, kungenzeka udle okuningi ().

Kwezinye izifundo, abantu baziphakele u-ayisikhilimu xa besebenzisa isipuni esikhulu futhi badle ukudla okuncane uma besebenzisa imfoloko encane (15, 16).

Ngakho-ke hlanganisa amandla enkohliso bese usebenzisa ipuleti nezitsha ezincane. Ingxenye efanayo izobukeka inkulu futhi cishe uzodla kancane.

Ukusebenzisa amapuleti amancane kungasiza ukugcina osayizi bezingxenye babheke ngenkathi ukukhohlisa ubuchopho bakho ukuthi ucabange ukuthi udla kakhulu.

6. Yidla Ngokucabanga

Phakathi kwefoni yakho ehlakaniphile, ithelevishini nendlela yokuphila exakekile, kungaba lula kakhulu ukuyidla ngenkathi uphazamisekile.

Ukudla okuphazamisayo kuvame ukuholela ekutheni udle kakhulu, hhayi kuleso sidlo kuphela, kodwa usuku lonke ().

Ukucabanga nakho kungakusiza ukuthi uhlukanise phakathi kwendlala engokomzimba nendlala engokomzwelo ().

Uma uzizwa ulambile, zibuze ukuthi ngabe ulambile ngempela noma ngabe ufuna ukudla nje ngoba unesithukuthezi noma uhlangabezana nomunye umuzwa.

Uma ujwayele ukudla ngokomzwelo, zama amanye amasu ngaphambi kokudla, njengokuhambahamba, ukuzivocavoca, ukuphuza itiye noma ukubhala ijenali.

Futhi esikhundleni sokusebenza okuningi ngesikhathi sokudla, zama ukubeka eceleni okungenani imizuzu engama-20 ukuze ungene kokudla kwakho, uthathe isikhathi sokukuhogela, ukunambithe futhi uzwe umphumela wakho emzimbeni wakho.

Ukukhawulela ukuphazamiseka nokuba khona kwengqondo ngenkathi udla kungakusiza ukuthi ubone kangcono lapho ulambile noma usuthi.

7. Spice Up Meals Yakho

Ukungeza upelepele oshisayo ekudleni kwakho kungakusiza ukuthi udle kancane.

Ingxube kopelepele oshisayo obizwa nge-capsaicin empeleni ingasiza ekwehliseni isifiso sokudla nendlala ().

Kwesinye isifundo, ababambiqhaza abadle upelepele obomvu obabayo njengengxenye ye-appetizer badle ama-calories ayi-190 ambalwa ngesikhathi sesidlo sasemini nangesikhathi sokudla okulula kunalabo abeqa isinongo ().

Uma ungakwazi ukuthatha ukushisa, i-ginger ingaba nomphumela ofanayo.

Ucwaningo olwenziwe emadodeni ayi-10 akhuluphele kakhulu luthole ukuthi ababambiqhaza bazizwa belambile lapho bephuza itiye lejinja ngesikhathi sasekuseni kunangesikhathi beqa itiye le-ginger ().

Ukwengeza upelepele oshisayo noma ujinja ekudleni kwakho kungakusiza uzizwe ugcwele futhi udle kancane.

8. Yidla i-Fibre engaphezulu encibilikayo

Ngokuvamile, ukudla okune-fiber kungakusiza uzizwe ugcwele.

Futhi ukudla okune-fiber encibilikayo, njenge-oatmeal, amapheya nobhontshisi, kuyagcwalisa ikakhulukazi. Lokho kungenxa yokuthi i-fiber encibilikayo igcina amanzi amaningi, iwanikeze ngobuningi.

Emgudwini wokugaya ukudla, i-fiber encibilikayo ikhiqiza ijeli elijiyile elisiza ukugaya kancane, ukugcina indlala isendaweni (,).

Muva nje, abacwaningi bathole ukuthi ukufaka ifilakisi eline-fiber-ecebile noma imbewu ye-chia ekudleni kukhulisa imizwa yokugcwala ().

Njengombhalo oseceleni, labo baphenyi abafanayo bathola ukuthi ukusebenzisa imbewu ye-chia kwehlise i-hormone yokulamba ghrelin ekupheleni kwesikhathi sezinyanga eziyisithupha, uma kuqhathaniswa namazinga okuqala ().

Nazi izindlela ezimbalwa ezilula zokwengeza ukungena kwakho kwe-fiber encibilikayo:

• Faka i-chia noma i-flaxseeds emhlabathini kuma-smoothies, i-yogurt nokusanhlamvu.
• Izitsha zokudla kwasekuseni eziphezulu ezigcwele, okusanhlamvu noma amabele nge-apula noma ipheya.
• Faka ubhontshisi kumasobho, amasaladi nokufakiwe.
• Yidla isikwashi. Kokubili ama-squash asebusika nasehlobo anefayibha eningi encibilikayo.
• Ukudla izithelo.

I-fiber encibilikayo isiza ukugcina indlala ikhona. Ithole nge-oatmeal, imbewu ye-chia, u-squash, ubhontshisi, ama-apula kanye namapheya.

Okusemqoka

Ukudla amakhalori ambalwa akudingeki ukuthi uzizwe ulambile.

Eqinisweni, kunezinto eziningi ongazenza ukuze unqande indlala.

Zama ukukhipha izingxenye zakho ngemifino, udle amaprotheni amaningi noma ukhohlise ingqondo yakho ngokusebenzisa amapuleti amancane.

Lezi zeluleko ezilula zingakusiza ulawule izingxenye zokudla ngaphandle kokuzizwa ulambile.