Yini okufanele yenziwe ngumama wekhaya ukunciphisa umzimba

-Delile

• 1. Zenzele ukudla
• 3. Hlala njalo unezithelo nemifino ekhaya
• 2. Hlala njalo unamanzi noma itiye eduze
• 3. Gwema ukuthenga amaswidi namakhukhi
• 5. Isnacker ekuseni nantambama
• 6. Yenza ama-dessert amnandi kuphela ngezikhathi ezikhethekile
• 7. Faka nomndeni ekushintsheni imikhuba yokudla

Ukugcina ukudla njengomama wekhaya kungabonakala kuyinkimbinkimbi ngoba kuhlale kunenketho yokudla okulula ngenkathi kulungiswa ukudla nokudla amaswidi nokuphathwa okugcinwe endaweni yokudla, kepha ukusebenza ekhaya nokuzihlelela ukuzilungiselela ukudla kungaba usizo olukhulu labo abafuna ukunciphisa umzimba nokugcina impilo isesikhathini.

Ngakho-ke, ukuthola okuhle kunqubo yakho, nazi izeluleko ezilula eziyi-7 ezizosiza ukwenza ngcono ukuhlelwa kokudla ekhaya futhi zenze lula ukwehla kwesisindo.

1. Zenzele ukudla

Ukwenza ukudla kwakho kusiza ukulawula ikhwalithi nobungako bokudla, kanye nokusiza ukonga imali. Ngokuvamile, lapho uthenga ukudla kude nasekhaya, amalungiselelo anosawoti abaningi, amafutha amabi, ukudla okuthosiwe noshukela, okonakalisa ukudla.

Ngakho-ke, khetha ukuziphekela ukudla, ukhethe izithelo nemifino emisha neyesizini, ugweme ukusebenzisa amafry namafutha amaningi, futhi uncamela ukufaka izitsha ngamakhambi anephunga elimnandi njengegalikhi, ibasil nopelepele, esikhundleni sezingcezu zenyama noma imifino, bacebile ngosawoti, amafutha amabi nezithasiselo zamakhemikhali.

3. Hlala njalo unezithelo nemifino ekhaya

Izithelo nemifino kunothe ngamavithamini, amaminerali kanye nefayibha, izakhamzimba ezibalulekile zokugcina ukusebenza kahle komzimba nokuvikela indlala nokulangazelela amaswidi.

Izithelo zingasetshenziswa njengokudla okulula phakathi kokudla okuyinhloko, ngokufakwa kwembewu efana ne-chia noma i-flaxseed, noma ngama-chestnut, anothe ngamafutha amahle njenge-omega-3s, asiza ukulawula i-cholesterol nomfutho wegazi.

2. Hlala njalo unamanzi noma itiye eduze

Ukuhlala unamanzi noma itiye eduze kusiza ukugcina i-hydration futhi kwandise umuzwa wokusutha, ukugwema ukudla okulula kumaswidi noma okunye ukudla phakathi kokudla. Lokhu kungenxa yokuthi imizwa yokoma imvamisa ididaniswa nendlala, okuholela ekwandeni okungadingekile ekusetshenzisweni kwamakhalori.

Ngaphezu kwalokho, ukuthatha ama-teas afana netiye eluhlaza, itiye elimhlophe netiye lomlingani kusiza ukusheshisa imetabolism futhi kukhuthaze ukushiswa kwamafutha, okufaka isandla ekulawuleni isisindo. Isu elihle ukwengeza isinamoni no-ginger kumathayi, ngoba anomthelela we-thermogenic. Bona izibonelo eziningi kumaTiye ama-5 wokwehlisa isisindo.

3. Gwema ukuthenga amaswidi namakhukhi

Ukugwema ukudla okunekhalori ekhaya, njengamaswidi, amakhukhi namachips, kuyasiza ukugwema ukudla ngokweqile ushukela namafutha noma ngabe kuvela isifiso. Uma unale mikhiqizo eshibhini noma ekhabetheni, imvamisa yokusetshenziswa kuphakama kakhulu, futhi ukungakufaki ekuthengweni kwemakethe kusiza ukulawula ama-calories wokudla nokukhulisa ikhwalithi yokudla ngokujwayelekile.

Ngaphezu kwalokho, ukuba namaswidi njalo ekhaya kuthonya izingane ukuthi zikuthande ukudla okunoshukela, futhi ukusetshenziswa kwazo ngokweqile kungaphazamisa ukukhula okufanele kwemizimba yazo futhi kwandise ubungozi bezinkinga ezifana nesisindo eseqile ne-cholesterol ephezulu.

5. Isnacker ekuseni nantambama

Ukudla okulula phakathi kokudla okuyinhloko kusiza ukunciphisa indlala nesifiso sokudla, futhi kunciphisa umkhuba wokunambitha ukudla ngenkathi udla isidlo sasemini nesokudla kwakusihlwa.

Ngokudla okulula, khetha ukudla ukudla okufana nama-yoghurts emvelo anyakaziswa ngezithelo, ama-sandwich ngesinkwa esiphelele noshizi, isaladi lezithelo nge-chia, ifilakisi noma i-oats noma i-tapioca encane eneqanda nekhofi, okungcono ngaphandle koshukela. Bona izibonelo zezinketho ze-Healthy Afternoon Snack.

6. Yenza ama-dessert amnandi kuphela ngezikhathi ezikhethekile

Ukulungisa ama-dessert amnandi kuphela ngezikhathi ezikhethekile hhayi njengenqubo ejwayelekile kusiza ukunciphisa ukusetshenziswa kwamaswidi nokudla okunama-kilojoule amaningi, njengoshokoledi nokhilimu omuncu. Ngaphezu kwalokho, ukugwema amaswidi nsuku zonke futhi kwenza ulwanga lujwayele ukudla okubabayo noma okumuncu, okusiza ukunciphisa ukulutheka koshukela nokuvikela izifo ezixhumene nokusetshenziswa ngokweqile, njenge-cholesterol ephezulu, isifo sikashukela kanye nokukhuluphala ngokweqile.

Ukusetshenziswa njengenjwayelo, inhloso ukuthi kudliwe izithelo ezi-1 kuphela zetswidi, njengoba zinciphisa isifiso samaswidi futhi zicebile ngemicu ekhulisa ukusutha, ngaphezu kokuba ne-vitamin C, isakhamzimba esandisa ukumunwa kwensimbi amathumbu, okusiza ukuvimbela izinkinga ezinjenge-anemia.

7. Faka nomndeni ekushintsheni imikhuba yokudla

Ukulungiselela ukudla okunempilo kwawo wonke umndeni kwenza kube lula ukulandela indlela yokudla futhi kwenze wonke umuntu angene enkambisweni yokushintsha imikhuba yokudla. Ukubandakanya amalungiselelo namasaladi, izithelo, uwoyela womnqumo, imbewu, ama-yogurts, ushizi nezinkwa eziphelele zokusanhlamvu esimisweni sasekhaya kuzokwenza umndeni wonke ufunde ukuthanda lokhu kudla futhi kukufake enkambisweni yabo ejwayelekile, okwenza wonke umuntu azizwe izinzuzo zezempilo.

Ukwenza ngcono indlela odla ngayo akufanele kube yisibopho kulabo abafuna ukwehlisa isisindo kuphela, kepha kufanele okuthile kuwo wonke umuntu nakuyo yonke iminyaka, ngoba kungale ndlela kuphela lapho kungenzeka khona ukusebenza komzimba, ukuvimbela izifo nokulawula isisindo esingcono .

Ngaphezu kwalezizeluleko zokwenza ekhaya, kubalulekile futhi ukuthatha isikhathi sokwenza okuthile ngokomzimba nokunakekela isikhumba, izinzipho nezinwele. Ukuzethemba nomuzwa wenhlalakahle kukushukumisela ukuba wehlise isisindo futhi ugcine imikhuba yokuphila enempilo.

Bona ezinye izeluleko ezi-5 ezilula zokwehlisa isisindo futhi ulahle isisu.