Izindlela Ezingu-9 Zokusiza Insizwa Yakho Idle Ngokunempilo

-Delile

• Unganikezi Ilebula
• Mbandakanye Ekuthatheni Izinqumo Ezinempilo
• Sneak Veggies kuyo yonke into
• Qonda Ukuthi Ukudla Kwakhe Okunempilo Akudingi Ukubukeka Njengokwakho
• Siza Ukuqeda Izinganekwane Zokudla Okunempilo
• Yenza Ukushintshaniswa Okungenabuhlungu
• Qhubeka Uvela
• Myeke Apheke
• Gcina Ukudla Okungenamsoco Ngaphandle Kwendlu
• Buyekeza kwe-

Uma ungumuntu we-kale-and-quinoa uhlobo lwegal nendoda ethanda inyama namazambane, kungenzeka ufise ukuthi ungathola imifino embalwa ekudleni kwakhe. Futhi nakuba ungeke ukwazi ukwenza umyeni wakho (noma isoka noma isoka) aphuze ama-smoothies anespinashi, ungamsiza ayeke ukukholelwa ukuthi inyama iyadingeka kukho konke ukudla. Ukududuza ngobumnene ohlangothini olufanele nalezi zeluleko ezivela kwabesifazane abenze ngcono ngempumelelo izidlo zabo ze-SO konke okudingekayo. Kwazi bani? Angase aqale nokujabulela iresiphi yemifino ngezikhathi ezithile, noma engasoze ayekela ngokuphelele i-pizza yenyama emihlanu.

Unganikezi Ilebula

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Kungaba yi-paleo, i-low-carb, noma i-flexitarian, kepha zama ukugwema ukubhekisa kwimenyu omqondisa kuyo ngegama. "Amadoda amaningi awaluthandi ushintsho, ngakho-ke uma unika igama ushintsho ozama ukulwenza, aluthandi ukunamathela," kusho uNikki Roberti Miller, obhala kuNkk Healthy Ever After ngaye nangokuthi uhambo lomyeni wakhe ekuphileni okunempilo. Nakuba evame ukumphekela ukudla okufana ne-paleo, akakubhali kanjalo, futhi ngenxa yalokho, akasoze athi udla ukudla.

Mbandakanye Ekuthatheni Izinqumo Ezinempilo

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“Akekho othanda ukuphoqwa ukuba enze noma yini, ngakho xoxa nomuntu wakho mayelana nemikhuba yakho yokudla nokuthi kungani ukhathazekile noma ufuna ukwenza izinguquko ezithile,” kusikisela uMiller. Isibonelo, uMiller ukhombise umyeni wakhe i-documentary Amafutha, agulayo futhi acishe afa ukuchaza ukuthi kungani babedinga ukukhuphula ukudla kwabo kwe-veggie-futhi manje useyakuthanda ukwenza ujusi. Okulula nakakhulu: Mbuze ukuthi ufuna uhlobo luni lwesithelo esitolo segrosa. "Uma ecela ukudla okuthile okunempilo, maningi amathuba okuthi azokudla-ikakhulukazi ukuze angabekwa icala ngokukubi," kusho uMiller.

Sneak Veggies kuyo yonke into

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"Okunye ukudla okuyintandokazi kwesoka lami engake ngamenzela kona i-mac yami noshizi," kusho u-Serena Wolf, umpheki obhala amabhulogi mayelana nezindlela zakhe zokupheka ezinempilo, ezilungele amadoda (okuthiwa i-Dude Diet) e-Domesticate ME. "Lokho ayengakwazi-ngaze ngamtshela-ukuthi ngangisebenzisa ukholifulawa ohlanjululwe ngobisi oluncane ukuze ngishise isoso sikashizi," kusho uWolf. Ngaphezu kokusika kakhulu amafutha nama-calories, ukholifulawa ungeza i-fiber, amavithamini B, ama-antioxidants, nezinye izakhamzimba ezilwa nezifo esidlweni esiphundu-futhi indoda yakho ngeke ize ikwazi ukuyinambitha. (Thola iresiphi lapha.)

Ngokufanayo, uMiller uthanda ukwengeza amakhowe aqoshwe kahle ukuze ahlanganise inyama yenkomo egayiwe ngaphandle kwama-calories angeziwe ekuphekeni okufana ne-ziti ebhakiwe noma ama-tacos, futhi wengeza izaqathi ezengeziwe, isipinashi, u-anyanisi, nopelepele esinkwa senyama. "Uma indoda yakho ikhetha ngempela, thenga umshini wokudla ukuze uthole ukuthungwa kahle, cishe akukho," kusho uMiller. "Ama-Smoothies (zama inhlanganisela yama-strawberry, ubhanana, ubisi noma i-yogurt, nenkomishi yemifino) kanye namaqhuqhuva amaqanda noma ama-omelets nakho kuyizindlela ezinhle zokwengeza ngemifino imifino ekudleni kwakhe."

Qonda Ukuthi Ukudla Kwakhe Okunempilo Akudingi Ukubukeka Njengokwakho

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Ngokomzimba, indoda ejwayelekile (futhi kufanele) idle ngaphezu kowesifazane. Futhi njengoba ungeke ufune ukuhlukanisa i-pizza naye njalo ebusuku, angase angafuni ukuphila ngamasaladi e-vegan 24/7. Uma uzama ukudla ama-carbs ambalwa, ngokwesibonelo, zenzele isaladi yenkukhu yenkukhu ngenkukhu, upelepele, u-anyanisi, no-ulethisi, bese uyisonga ngama-tortilla kakolweni wonke ngokumfafaza ngoshizi, kusho uMiller. "Lokhu kubukeka kumjabulisa kakhulu, kugcwalisa kakhulu, futhi ujabulile ngokungadli isaladi."

Siza Ukuqeda Izinganekwane Zokudla Okunempilo

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"Abesilisa bavame ukucabanga ukuthi 'amafutha aphansi' kusho 'okunempilo' noma bafanise 'okungenayo i-gluten' ne-'khalori ephansi, 'ngakho-ke kuye kwadingeka ngichaze isoka lami namakhasimende ami ukuthi lokhu akunjalo-futhi cha, awukwazi ukudla ibhokisi eliphelele lamakhukhi ngenxa yokuthi awuna-gluten, "kusho uWolf. Eqinisweni, kungaba okunambithekayo futhi okunekhalori ephansi ukusebenzisa ushizi omncane onambitheka, onamafutha agcwele noma ukhilimu kunesamba esikhulu sezinto ezinamafutha aphansi, uthi. Uma ungafuni ukudlala uMama ekhipha amakhukhi emlonyeni wakhe ngenkathi ekhomba ilebula yokondleka, mbonise esikhundleni sokwenza uphudingi omnandi onempilo ungasebenzisi lutho ngaphandle kwezithako ezintsha, eziphelele. Uzokwamukela ukubuya ekudleni kwangempela.

Uyangabaza ukuthi uzokwazi ukukhuhla kumfana wakho ngokwanele ukwenza umehluko? Ngokwenza ama-swaps alula nokunciphisa ukudla okusetshenzisiwe, uWolf wathola ukuthi izifiso zesoka lakhe lamaswidi nokudla okunamafutha ziyancipha. Useze wehla nasemzimbeni. Kodwa okubaluleke kakhulu, usedlulile emcabangweni wokuthi ukudla "okunempilo" akukwazi ukunambitha ngendlela engakholeki.

Yenza Ukushintshaniswa Okungenabuhlungu

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“Bengingalindele ukuthi isoka lami ebelithanda inyama ebomvu liqale ukudla itofu,” kusho uWolf. Esikhundleni salokho, wenza ezinye izithako ezilula esikhundleni sokumsiza ukuthi abuyele ekudleni okunamafutha. Uma umfana wakho ethanda isoseji, isibonelo, shintsha ususe isoseji yenkukhu ejwayelekile. Shintsha irayisi elinsundu, ama-tortilla akolweni aphelele, ne-quinoa pasta yabalingani babo abamhlophe, ne-yogurt yamaGrikhi ukhilimu omuncu. Impisi ithembisa ukuthi ngeke iwuzwe umehluko.

Yazi izintandokazi zokunambitheka komuntu wakho futhi usebenze nazo esikhundleni sokuphikisana nazo. Isoka likaWolf lalithanda ukudla ama-bagels anobhekeni, iqanda, noshizi ekuseni, futhi layazi ukuthi i-smoothie yayingeke iyisike. "Esikhundleni salokho ngichazile ukuthi angazithola kanjani zonke izinongo zesemishi lasekuseni ngendlela enempilo, i-omelet-nje engeza ubhekeni we-turkey, ufafaze ushizi, nemifino ethile. Noma angafaka phezulu i-muffin yamabele yaseNgilandi ehlangene ngokuxubana kokukhuhla amaqanda amhlophe kanye neqanda elilodwa elivamile kanye nokufafaza ushizi."

Qhubeka Uvela

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"Abesilisa babukeka kakhulu-konke kufanele kubukeke njengokudla angakudla," kusho uWolf. "Isibonelo, uma kukhulunywa ngama-burritos noma ama-tacos, umcabango wokungabi noshizi uyalimaza isoka lami. Kodwa esikhundleni sokulivusa, ngabeka ushizi omncane ocibilikile ngaphezulu, ohamba ibanga elide, futhi angakwazi ungasho umehluko phakathi kwenkomishi engu-1/4 nenkomishi engu-1."

Myeke Apheke

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Ngenhlanhla into esetshenziswa isintu eyintandokazi yenzeka ukuthi iziboleke ngokuphelele kumasu okulungiselela ukudla okunempilo. "Ngingumsekeli wokudla," kusho uWolf. "Awudingi ithani lebhotela noma amafutha ukuze upheke inyama noma imifino ku-grill, futhi kwenza umfana wakho azizwe eyindoda ukupheka ukudla emlilweni." Ukwengeza ama-flavour-food-flavour afana ne-buffalo sauce ekudleni okugazingiwe kukwenza kukhange nakakhulu-ubani odinga ukudipha ushizi oluhlaza okwesibhakabhaka lapho amaphiko akho efakwe ubuhle obushunqayo?

Gcina Ukudla Okungenamsoco Ngaphandle Kwendlu

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"Ngaphandle kokubona, ngaphandle kwengqondo" kubusa iqiniso, kusho uMiller, ozama ukugwema ukuletha ukudla okulula okusetshenzisiwe ekhaya. "Uma ingekho endlini, ngeke ayidle-nami ngeke ngiyidle." Okuphambene nakho kuyiqiniso: Uma ugcina isithelo esisha sisobala ekhishini lakho, maningi amathuba okuthi adle ubhanana noma i-apula lapho efuna okuthile okuzomduduza. UMiller uphinde afake ama-nibble asele ahlukanisiwe anempilo njengama-pretzels, ama-alimondi, noma ama-pistachios kuma-baggies ngamanye angabanjwa ngumyeni wakhe ukugcina ama-munchies ekhona.

Buyekeza kwe-