Amathiphu avela ku-Nutritionist: Izindlela ezi-5 Zokubuyisa Ngemuva Kokudla ngokweqile

-Delile

• 1. Setha kabusha ingqondo yakho
• 2. Gcwalisa ngokudla okune-fiber
• 3. Uhlelo lokudla
• 4. Ijenali
• 5. Ukuzivocavoca umzimba
• Kungani kubalulekile

Ngaphambi koku-oda lelo hlangothi lama-fries, funda lokhu.

Ngisho nabantu abaphilile kakhulu badlula ezigabeni lapho umsebenzi omningi kakhulu, amaphathi amaningi, noma ikhalenda eligcwele lomphakathi libaholela ekuphuzeni kakhulu amaswidi, ukudla okunothile, ama-burger anamafutha, noma ukudla okulula kwamahhovisi.

Futhi uma ubusebenza kanzima (futhi udlala) kanzima, kungani ungakhiphi kancane, akunjalo?

Hhayi ngokushesha okungaka.

Ngenkathi ukuthutheleka kobusuku bokusebenza sekwephuzile, amahora ajabulisayo asehhovisi, nemishado imifushane, amaphethini wokuphola owakhulayo ngalesi sikhathi angaguquka abe imikhuba emibi.

Uma uhlobanisa ukudla nemicimbi kanye nemicimbi, uqala ukwamukela izixhumanisi zemizwa njalo lapho ucindezelwa. Isibonelo, njalo uma uzizwa ucindezelekile noma ukhathele, ufinyelela iphayinti lika-ayisikhilimu ngenxa yokududuzeka.

Ngokujabulisayo, isisombululo sokubuyela emgqeni ngemuva kwesikhathi sokudla ngokweqile asizincishi ukudla noma ukusayina ekuhlanzeni ijusi. Nawa amathiphu ami wokukusiza ukuthi usethe impilo, enengqondo imigomo futhi kubhekwane nezinkinga ezisemqoka eziza nokudla ngokweqile.

Indlela engenalutho ayisebenzi; ayikaze isebenze kunoma ngubani ngoba ayisimeme.

1. Setha kabusha ingqondo yakho

Elinye lamaphutha avame kakhulu ukwenziwa ngabantu lapho befuna ukubuyela emgqeni ngokudla okunempilo ukuzincisha ukudla “okungenampilo” abakuthandayo.

Ukukhulunywa ngeqiniso: indlela engenzi lutho ayisebenzi; ayikaze isebenzele noma ngubani ngoba ayisimeme.

Njengesazi sokudla, ngikholelwa ekwenzeni ibhalansi, ukulalela umzimba wakho, nokuthola izindlela ezinempilo zokujabulela ukudla okuthandayo. Ukwenza ukushintshaniswa kokudla okunempilo kungenye yezindlela ezinhle kakhulu lapho ungadla khona ukudla kwakho ngaphandle kokukulahlekelwa.

Uma i-macaroni noshizi kuyisidlo sakho osithandayo, sinikeze isigaxa esinempilo ngokufaka ushizi esikhundleni sososo omnandi wekhashew ukuze usike amafutha agcwele. Shintsha ibhotela usebenzisa ukhukhunathi ongeyona intombi noma uwoyela womnqumo noma i-ghee enotshani.

Thatha izinto usuku ngalunye ngesikhathi bese uzibekela imigomo emincane, enengqondo ongayifeza nsuku zonke. Mhlawumbe inhloso yakho ukuqala ekuseni ngesidlo sasekuseni esinempilo noma ukudla okulungiselelwe okungenani isidlo esisodwa ngesonto. Ngale ndlela ungalinganisa inqubekela phambili nsuku zonke kunokuzibekela ukwehluleka ngoba ukhungathekile kakhulu.

2. Gcwalisa ngokudla okune-fiber

Kunesizathu sokuthi ungazizwa waneliseke ngokuphelele ngemuva kokudla ukudla okunoshukela namafutha ngama-calories angenalutho. Lokho kudla akunayo i-fiber kanye namaprotheni agcina amazinga kashukela egazini lakho azinzile futhi nendlala yakho inciphe.

Uma udla ukudla okune-fiber okugcwele imifino nezithelo ezahlukahlukene, okusanhlamvu okuphelele, ubhontshisi, namanye amaprotheni asuselwa ezitshalweni, uzogcwalisa ngokushesha futhi uhlale ugcwele isikhathi eside. Ngaphezu kwalokho, ukudla okuningi okune-fiber kucebile ngama-antioxidants asiza ukulwa nokuvuvukala emzimbeni okubangelwa yingcindezi, amazinga aphezulu e-cortisol, nemikhuba yokudla engenampilo.

Ngincoma i-Stripped Green Smoothie yami kumakhasimende ukuwasiza ukuthi asethe kabusha ngemuva kwesikhathi sokudla ngokweqile ngoba inefayibha eningi, ishukela iphansi, futhi igcwele amavithamini nezakhi zomzimba ezibalulekile.

3. Uhlelo lokudla

Ukumelana nesifiso soku-oda uhlangothi lwamafry ngesidlo sasemini? Uma ukuthola kunzima ukuthi cha, isu elihle kakhulu lokulwa nokudla okuphoqayo ukwakha uhlelo lokudla okunempilo olufaka ibhulakufesi, isidlo sasemini, isidlo sakusihlwa, kanye no-dessert.

Futhi lapho lezo zinkanuko ezinoshukela noma ezinosawoti zishaya, qiniseka ukuthi unokudla okulula okunempilo ku-arsenal yakho. Amathuba amancane okuthi ushiye ithrekhi ngoba unohlelo lwesipele.

Iseluleko sami ngokuhlela ukudla ukwakha uhlu lwezitsha ongathanda ukuzidla isonto bese ubhala uhlu lokuthenga lokudla nezithako ozodinga.

Khombisa isitayela sakho sokudla: Uyathanda ukuxuba futhi uqondanise izithako zokudla kwakho, noma uthanda ukulandela izindlela zokupheka? Uma uthanda ukuxuba nokufanisa izithako, bhala uhlu lokudla kwakho kokudla nokuthi ungathanda ukukubhangqa kanjani.

Futhi uma ukhetha ukunamathela kuzindlela zokupheka, qaphela ukudla okuzodinga ukuphekela izitsha. Qiniseka ukuthi ubheka izinto osunazo ekhaya ukuze ugweme ukumosa ukudla.

Ngokwenza uhlu lokuthenga lokudla okudingayo, futhi ugwema ukuzulazula ngokungenamsebenzi esitolo, okungakulinga ukuthi ungeze ukudla okungenampilo ongakudingi enqoleni yakho.

Lapho wamukela imikhuba yakho yokudla engaphelele, ufunda ukuthi yiziphi izinselele nezilingo zakho futhi ungadala amasu okuzizungeza.

4. Ijenali

I-journaling ingenye yamasu ami okuya kukho konke kusuka ekunciphiseni ukucindezeleka kuya ekubekeni kwezinhloso ekudaleni amashifu okucabanga.

Uma ngabe ubudla ngokweqile, ayikho indlela engcono yokuhlala uphendula, futhi angisho nje ukubhala phansi konke okudlayo. Thatha ukushicilela njengethuba lokubhala phansi ukuthi uzizwa kanjani lapho udla lokhu kudla, yini ekwenza uzizwe ungekho esimweni, nokuthi yiziphi izinyathelo ezincane ozithatha nsuku zonke.

Kubalulekile ukubhala ngezinto ezinhle - njengamasaladi anempilo nokudla okulula owenzile - kodwa futhi ukubhala ngezinselelo zakho.

Lapho wamukela imikhuba yakho yokudla engaphelele, ufunda ukuthi yiziphi izinselele nezilingo zakho futhi ungadala amasu okuzizungeza. Ngakho-ke, ngesikhathi esilandelayo lapho inkanuko yama-donut ishaya khona, uzokwazi ukuthi yini edale leyo nkanuko futhi ingakususa ngokushesha.

5. Ukuzivocavoca umzimba

Ukudla okunomsoco nokuqina komzimba kuyahambisana. Awukwazi ukuba nempilo enhle ngaphandle kwakho kokubili, yingakho ukufaka ukuvivinya umzimba enkambisweni yakho kubaluleke kakhulu.

Uma unamathele kuphethini yokudla ngokweqile, imetabolism yakho iyancipha futhi umzimba wakho awukwazi ukusebenzisa amandla kahle ngoba usebenzisa amakholori amaningi kunalawo owasebenzisayo.

Ukusebenza kungavuselela imetabolism yakho hhayi ukushisa amakhalori kuphela kepha nokuqeqesha umzimba wakho ukusebenzisa i-carbs kahle nokusebenzisa amafutha kukaphethiloli.

Kukhona izinzuzo ezingokomzwelo nezengqondo zokuzivocavoca, futhi. Ukuhambahamba lapho ucindezelekile kungakusiza ukuthi usethe kabusha futhi uhlole izinketho zakho lapho ulingeka ukuba uzitika noma udle ngokweqile.

Kungani kubalulekile

Ukudla ngokweqile akuyona into ozishaya ngayo. Kungumuntu!

Into ebaluleke kakhulu ukwazi ubuhlobo bakho nokudla nokwazi ukuthi ungabuyela kanjani emgqeni ngemuva kwesikhathi sokuzitika ngokweqile.

UMcKel Hill, MS, RD, ungumsunguli we-Ukudla okunomsoco kuhlutshiwe, iwebhusayithi ephilayo enikezelwe ekwenzeni ngcono inhlalakahle yabesifazane emhlabeni wonke ngokusebenzisa izindlela zokupheka, izeluleko ngokudla, ukuqina, nokuningi. Incwadi yakhe yokupheka, i- “Nutrition Stripped,” ibithengwa kakhulu ezweni lonke, futhi ubelokhu evezwa kwiFitness Magazine nakuWomen’s Health Magazine.