Buza Udokotela Wokudla: Ungazisebenzisa Kanjani Izinhlelo Zokusebenza Zokunciphisa Isisindo Ngenkathi Udla

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Q: Ngisebenzisa uhlelo lokusebenza ukulandelela ukudla kwami. Ngiwalinganisela kanjani amakhalori okudla kwendawo yokudlela noma okuthile okuphekwe omunye umuntu?

A: Uqinisile ukukhathazeka ngekhono lakho lokungena nokulandelela ukudla kwakho kude nasekhaya-ngokusho kwe-United States Departure of Agriculture (USDA), manje sidla ngaphezu kwamaphesenti angama-40 okudla kwethu kude nasekhaya. Iningi lamaklayenti ami adla isikhathi esiningi, futhi amaningi awo alandelela ukudla kwawo kuzinhlelo zokusebenza zeselula (ngivame ukuncoma i-MyFitnessPal). Nakhu engibatshela kona ngokulandela okuqukethwe kokudla okunomsoco lapho besendleleni.

Sebenzisa uhlelo lokusebenza olunesizindalwazi esiqinile

Izinhlelo zokusebenza ezinhle zedayari yokudla zinemininingwane eqinile yokudla okunempilo edlulela ngale kwedathabheyisi ejwayelekile ye-USDA ukufaka iminikelo eminingi yokuhweba. Qaphela ‘okuqukethwe okungeziwe komsebenzisi,’ njengoba lezo zinto zingaqukatha amaphutha angalindelekile nokunganembile. (Thola okuningi ngeNdlela Efanele Yokusebenzisa Izinhlelo Zokuncipha.)

Ngeke Uphelele Futhi Kulungile

Lapho udla ngaphandle (esitolo sokudla, ekuhambeni, noma ekhaya lomunye umuntu), kunezinto eziningi eziguquguqukayo ongeke ukwazi ukuzilawula (njengokuthi, ingabe zisebenzisa amafutha amaningi noma amancane lapho zipheka? Noma? , yini ekulesi sauce?). Yenza konke okusemandleni akho ukulinganisa izingxenye futhi uhlukanise ukudla ezingxenyeni zako. Izinhlelo zokusebenza eziningi zedayari yokudla zinezilinganiso ezibambekayo zokudla, okufana nenkomishi engu-1 yebele lezinkukhu eliphekiwe eliphekiwe esikhundleni sama-ounces amane wenkukhu yenkukhu. Lokhu kungaba yizilinganiso ezilula ukulinganisa. Sebenzisa lokhu ngokunenzuzo yakho ukuhlanganisa ndawonye isidlo osidla ingxenye eyodwa ngasikhathi.

Khomba Okuphansi

Ukuphendula ama-calories asalile nalawo angatholakali, ngincoma ukuthi uqagele ohlangothini oluphansi lwekhalori lakho kanye nokudla kwe-macronutrient. Iningi lala makhalori cishe lizoqhamuka emafutheni, ngoba u-oyili yinto elula ukwengeza ekudleni futhi into enzima kunazo zonke ukuzama ukunquma lapho ubheka isidlo. Nganoma yiluphi usuku olunikeziwe, ungahle ube ngaphezu noma ususe amaphesenti ayi-10 ebhentshimakhi lakho, ngezinsuku odla ngazo kakhulu, zihlose ukuba ususe amaphesenti ayi-10.

Enza umsebenzi wakho wasekhaya

Izindawo zokudlela eziningi zinikeza amamenyu aku-inthanethi kanti ezinye zinokuqukethwe okunomsoco ku-inthanethi. Yenza umsebenzi wakho wesikole ku-inthanethi ngaphambi kokuthi udle ngaphandle. Uzokwazi ukuqoqa ulwazi oluningi mayelana nezinketho zokudla ezingaba khona kanye nokuqukethwe kwazo okunomsoco ngomzamo omncane, okuzokongela ubunzima bokukhathazeka ngokulandela umkhondo nokuthola okuqukethwe kokudla kwakho okwamanje. . ukukunikeza ulwazi olubhaliwe lokudla okunomsoco uma ulucela. Ezindaweni eziningi, online kuyindlela elula yokusabalalisa imininingwane. Lokhu futhi kulula kakhulu kuwe uma uhlela kusengaphambili.

Okubalulekile wukwenza konke okusemandleni akho ngezinsiza onazo. Uma uphumile kancane, lokho kungcono kakhulu kunokuphonsa ithawula bese udla nje noma yini oyifunayo ngaphandle kokubheka uhlelo noma umgomo wakho wokudla. Gcina la macebiso amane engqondweni, futhi ulwele ukungaguquguquki ngangokunokwenzeka.

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