Amathiphu we-20 elula wokulahlekelwa isisindo (ngaphandle kokudla noma ukuzivocavoca)

-Delile

• Ukwehlisa isisindo ngaphandle kokudla
• Ukwehlisa isisindo somzimba ngaphandle kokuzivocavoca umzimba

Ukwehlisa isisindo ngaphandle kokudla futhi ungazivocavoci, into enhle ukuqala ngokushintshanisa isinkwa esimhlophe nge-tapioca noshizi, ngokwesibonelo, nokuhlala usebenza uma ungenaso isikhathi sokuya ejimini, usebenzisa izitebhisi esikhundleni ikheshi uma kungenzeka.

Ngakho-ke, ukuqala ukuncipha, ngaphandle kokwenza ukudla okunzima futhi ngaphandle kokuchitha imali ejimini, ukwenza izivivinyo zomzimba eziphefumulayo ongazithandi, zama ukulandela lawa macebiso okuthi unganciphisa kanjani isisindo ngaphandle kokudla ngaphandle kokuzivocavoca.

Ukwehlisa isisindo ngaphandle kokudla

Ukwenza izinguquko zokudla ezincane nezilula kuyisihluthulelo sokulahlekelwa isisindo ngempumelelo ngaphandle kokudla, okufana nalokhu:

1. Shintshanisa imayonnaise noma ukhilimu ophehliwe we i-yogurt yemvelo ekhonjisiwe: iyogathi yemvelo enamafutha aphansi inamafutha amancane kakhulu, ngaphezu kokuthuthukisa ukuhamba kwamathumbu.

2. Shintshanisa amafriji nge itiye elimnyama le-iced ngamanzi akhazimulayo namaconsi amabili kuya kwangu-3 kalamula: itiye elimnyama yi-antioxidant, isheshisa imetabolism futhi yehlise nesifiso sokudla, ikusize wehlise isisindo.

3. Shintshanisa ushukela stevia okumnandi: i-stevia sweetener iyisiphuzo esingokwemvelo esingenama-calories.

4. Shintshanisa ilayisi, isinkwa nenhlama emhlophe ye irayisi, isinkwa kanye ne-pasta ephelele: izinketho zokuhlanganisa zinenani elikhulu lemicu nama-micronutrients.

5. Shintshanisa amazambane nge chayote: I-chayote inamakholori amancane futhi icebile emanzini nasefayibha, inciphisa ukudla futhi ilawula amathumbu, isiza ekwehliseni isisindo.

6. Shintshanisa okusanhlamvu okunoshukela i-oatAma-oats acebile ku-fiber, akhulisa ukusutha nokulawula indlala, ngaphezu kokungabi nayo i-gluten.

7. Shintshanisa ukudla okulula izithelo ezingenamanzi: izithelo ezingenamanzi azinamafutha noma izithasiselo, ngaphezu kokuba nenqwaba yefayibha.

8. Shintsha izinongo ezenziwe ngomumo njengomhluzi we-knorr amakhambi: amakhambi anamakha awanamafutha noma izithasiselo zamakhemikhali, ngaphezu kokuthuthukisa ukunambitheka kokudla. Funda ukuthi ungalusebenzisa kanjani olunye uhlobo lwesiningi olwehlisa isisindo.

9. Shintshanisa isidlo sasemini endaweni yokudlela noma endaweni yokudla okulula ukudla okuphekwe ekhaya: ibhokisi lesidlo sasemini liyindlela enhle kakhulu yokukhetha okubi namakholori ezindaweni zokudlela noma ezitolo zokudlela.

10. Shintshanisa isitsha ngesisodwa ipuleti elincane: isitsha esincane senza ukudla okuncane okufanele kufakwe kuso.

11. Shintshanisa ukudla okuthosiwe, okususiwe kanye nokudla nge-sauce nge ukudla okushubile: lapho kushunqiswa, kudliwa amanoni amancane, ngoba akudingekile ukusebenzisa amafutha omnqumo, ibhotela noma uwoyela futhi amanoni aphuma ekudleni awadli. Thola okuningi ku: 5 izizathu ezinhle zokupheka umusi.

12. Shintshanisa amaswidi agxishiwe namakhukhi ama-popcorn anesinamoni: i-popcorn elula inamakhalori ambalwa futhi icebile ku-fiber, isiza ukunciphisa umzimba. Ngaphezu kwalokho, isinamoni lisheshisa imetabolism futhi linciphisa isifiso sokudla.

13. Shintshanisa u-ayisikhilimu izithelo popsicle: isithelo se-popsicle sinamafutha amancane futhi, ngokuvamile, sine-caloric encane.

Ngakho-ke, ukulandela lezi zeluleko zokwehlisa isisindo, kungenzeka ukuthi wehlise isisindo ngaphandle kokubulawa yindlala, vele ukhethe ukudla okuhle kakhulu ukufeza isisindo esifanele nokugcina impilo.

Ukwehlisa isisindo somzimba ngaphandle kokuzivocavoca umzimba

Ukwehla kwesisindo ngaphandle kokuzivocavoca nakho kungenzeka, hlala ukhuthele, ushintshe imikhuba ethile yansuku zonke efana nale:

14. Gwema ukusebenzisa irimothi kusuka kuthelevishini nokwenza ama-squats noma ukuvivinya imilenze ngenkathi ubukele ezentengiso zethelevishini;

15. Usebenzisa i- izitebhisi esikhundleni selifti;

16. Thatha i- inja ukuhamba Izikhathi ezi-2 ngeviki;

17. Yenza i- ukugibela ibhayisikili lomndeni Kanye ngesonto, njengangempelasonto, isibonelo;

18. Phuma ezitobhini ezi-2 noma ezi-3 ngaphambili, apake imoto buqamama noma aye emsebenzini ngebhayisikili;

19. Qeda usuku ngo ukuhamba1 ihora;

20. Ukudlala nezingane futhi hlanza indlu ziphinde zikusize ulahlekelwe ama-calories.

Bheka lawa namanye amathiphu wokuthi unganciphisa kanjani isisindo ngaphandle kokuzivocavoca umzimba okudinga umzamo omkhulu, kuvidiyo elandelayo:

Ngenkathi lawa macebiso akusiza wehlise isisindo, imiphumela ibonakala ngokuhamba kwesikhathi. Kodwa-ke, kulula ukunciphisa isisindo ngale ndlela ngoba akukho mzamo omningi ohilelekile nokuzimisela ukuyeka.