Ukufundiswa kabusha kokudla: Izinyathelo ezi-3 ezilula zokwehlisa isisindo

-Delile

• 2. Yidla njalo emahoreni amathathu
• 3. Phinda ufundise ulwanga
• Imenyu yokunciphisa isisindo ngokufundiswa kabusha kokudla
• Hlola ulwazi lwakho
• Hlola ulwazi lwakho!

Indlela engcono yokwehlisa isisindo ngaphandle kokubeka engcupheni yokuthola isisindo futhi ngukufundiswa kabusha kokudla, ngoba ngale ndlela kungenzeka ukuzama ukudla okusha futhi wehlise umthamo wokudla ekudleni. Ngakho-ke, kungenzeka ukuthi wehlise isisindo ngokomzimba, ngaphandle kokusebenzisa izidakamizwa noma ukuhlinzwa ukuze unciphise isisindo. Kodwa-ke, ukuze imiphumela ibe ecacile, kubalulekile ukuthi ushintsho emikhubeni yokudla luhambisane nomkhuba wokuzivocavoca umzimba njalo.

Ukufundiswa kabusha kokudla ngokungangabazeki kuyindlela engcono kakhulu yokwehlisa isisindo esinempilo, futhi kuqukethe ukudla ukudla okunempilo, njengezithelo, imifino, imifino nenyama engenamafutha futhi kunciphisa ukusetshenziswa kokudla okugayiwe, iziphuzo ezithambile, ukudla okuthosiwe nokudla okunoshukela.

Kubalulekile ukuthi ukufundiswa kabusha kokudla kwenziwe ngaphansi kokuqondiswa ngongoti wezokudla, njengoba kufanele kube inqubo ehamba kancane futhi kufanele kubhekwe izindlela zokudla zangaphambilini nezindlela zokuphila. Ngaphezu kwalokho, isazi sokudla okunempilo singenza ukuhlolwa bese sinquma ukuthi mangaki amakhilogremu okufanele alahle ukuze isisindo esifanele seminyaka nokuphakama sifinyelelwe, ukuze kuvinjelwe izinkinga zempilo. Faka imininingwane yakho ku-calculator elandelayo ukuthola isisindo sakho esifanele:

Ukufakwa kwamanzi ngamanzi kubaluleke kakhulu ngoba amanzi awanama-khalori futhi ahlanze ubuthi emzimbeni, okwenza kube lula ukukhipha ubuthi emzimbeni. Okufanelekile ukuphuza u-1.5 kuya ku-2 amalitha amanzi, kodwa uma unenkinga yokuphuza wonke la manzi, zama ukufaka ucezu oluncane lwejinja noma ucindezele uhhafu kalamula ebhodleleni lamanzi abandayo bese uphuza ama-sips amaningi emini.

Okunye okungenzeka ukuthi uphuze uketshezi oluningi ukuphuza itiye ngaphandle koshukela, kodwa ungalokothi uphuze ujusi wezimboni, isoda noma amajusi emvelo ngoshukela ngoba kunika amandla athe xaxa, kepha kunamanzi emzimbeni.

2. Yidla njalo emahoreni amathathu

Ukudla njalo emahoreni ama-3 kulungile ngoba izinga le-glucose egazini lizinzile futhi uzizwa ungalambile futhi ungagxila kangcono esikoleni noma emsebenzini.

Ukuze ukwazi ukudla njalo emahoreni amathathu, inani elincane lokudla kufanele lidliwe esidlweni ngasinye, okufanele kube nesidlo sasekuseni, isidlo sasemini sasemini, isidlo sasemini, isidlo santambama, isidlo sakusihlwa nesidlo sakusihlwa. Uma ucabanga ukuthi awukwazi ukwenza ukudla okulula, zama ukudla okuncane ngesidlo sasekuseni nangesikhathi sasemini, futhi uma kunzima ukudla ibhulakufesi, zama ukudla okuncane ngesidlo sakusihlwa nesidlo sakusihlwa.

3. Phinda ufundise ulwanga

Ukukhetha ukudla okuhle kakhulu kumele uphinde ufundise ulwanga. Amasaladi, amasobho nemifino ephekiwe kuzonambitheka kangcono uma uyeka ukudla ukudla okugayiwe okugcwele izithambisi nezithambisi zokunambitha.

Uma ungakuthandi ukudla okunye futhi wazi ukuthi kubalulekile ngoba kugcwele amavithamini futhi ngoba kunama-calories amancane kune-hamburger, isibonelo, kuzame kaningi. Ukupheka imifino ngeqabunga le-bay bese ufaka i-garlic clove echotshoziwe kumasobho kunganikeza ukunambitheka okumnandi, kusize ukujwayela.

Zama izindlela ezintsha zokupheka futhi uhlale ukhetha ukudla okuphelele, ngoba kunciphisa indlala ngaphezu kokulawula amathumbu, futhi kuyeke ukudla kuwo ukudla okusheshayo nokudla okuthosiwe. Yidla okungenani izithelo ezi-2 ngosuku, zinhle njenge-dessert.

Ukuze lezi zinguquko zenziwe usuku nosuku, kufanele kwenziwe ushintsho olungu-1 ngeviki kuze kube kuba umkhuba ozokwamukelwa unomphela. Bona amathiphu amaningi wokuthi ungadla kanjani kahle ngaphandle kokukhuluphala nokulamba.

Imenyu yokunciphisa isisindo ngokufundiswa kabusha kokudla

Isibonelo semenyu yezinsuku ezi-3 yalabo abafuna ukwehlisa isisindo ngokufundiswa kabusha ngokudla:

	Usuku 1	Usuku 2	Usuku 3
Ukudla kwasekuseni	Isinkwa sokudla oku-1 noshizi omhlophe nejusi likaphayinaphu.	I-yogurt e-1 enezipuni ezimbili ze-granola nama-strawberry ama-3.	Ukotapeya smoothie onama-toast amabili
Ukuhlanganiswa	1 i-yogurt engenalutho noju	Isigaxa esingu-1 soshizi omhlophe onepheya	Abaqhekezi aba-3 abane-sesame
Isidlo sasemini	I-turkey steak engu-1 enerayisi ensundu nesaladi leklabishi elibomvu, upelepele nommbila, okunongwe ngejusi kalamula ne-oregano. 1 ucezu luka-100 g wamakhabe, we-dessert.	Iqanda elilodwa elibilisiwe namazambane abilisiwe kanye neklabishi eboshiwe. 1 i-dessert orange.	1 umlenze wenkukhu owosiwe ngesipuni esingu-1 se-pasta ephekiwe nesosiwe notamatisi, u-anyanisi nesitshalo seqanda. Ipheya eli-1 le-dessert.
Isidlo sasemini	1 iyogathi enezipuni ezimbili zama-oat flakes.	1 isanqante ngezinti kanye nama-toast amabili anoshizi omhlophe	Ibhanana eli-1 namantongomane ama-5
Isidlo sakusihlwa	1 ucezu lwenhlanzi yesoka ebhakwe kuhhavini namazambane kanye nezaqathe. 1 i-apula le-dessert.	Ucezu olu-1 lwesalmoni eyosiwe nelayisi elinsundu kanye ne-broccoli ephekiwe enongwe nge-1 isipuni samafutha omnqumo. 1 ucezu luka-100 g wekhabe, we-dessert.	Ucezu olu-1 lwe-hake ephekiwe namazambane abilisiwe abilisiwe kanye nekholifulawa obilisiwe oyoliswe ngethisipuni elilodwa lamafutha omnqumo. 1 i-dessert kiwi
Isidlo sakusihlwa	Itiye le-Mint ne-toast engu-2	Ijusi lewolintshi nesinkwa esingu-1/2 nebhotela	1 i-yogurt engenalutho noju

Ukwehla kwesisindo ngokufundiswa kabusha ekudleni kuhle ngoba yize kunokubambezeleka okubonakalayo ekwehliseni isisindo, kukufundisa ukuthi ungadla kanjani ngokufanele, ukunciphisa ubungozi bomphumela we-accordion, okuvame kakhulu ekudleni okuvimbela kakhulu.

Ukudla ukudla okulinganiselayo, okuholwa ngumuntu onomsoco, ngaphandle kokwehluleka usuku olulodwa, amasonto ama-3 kuqinisekisa ukuthi ukufundiswa kabusha kokudla kunesiqalo esihle futhi kuzoqhubeka, okwenza kube lula ukwehlisa isisindo futhi ube nempilo yensimbi. Ukudla okumibalabala kubalulekile ekudleni okulinganiselayo, bona ukuthi ukudla okumibalabala kungayithuthukisa kanjani impilo.

Uma unenkinga yokudla izithelo, imifino kanye nokudla okuphelele, bukela ividiyo engezansi bese ubona amathiphu wokudla ongakuthandi futhi uphinde ufundise ulwanga lwakho.

Ngaphezu kwalokho, ukuzijwayeza ukuzivocavoca umzimba amahlandla ama-3 ngeviki nakho kubaluleke kakhulu ukwehlisa isisindo. Bheka ezinye izinketho zokuzivocavoca kwesisindo ezingenziwa ekhaya.

Hlola ulwazi lwakho

Gcwalisa le mibuzo esheshayo ukuthola izinga lakho lolwazi mayelana nokuthi kusho ukuthini ukuba nokudla okunempilo:

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Hlola ulwazi lwakho!

Qala isivivinyo Kubalulekile ukuphuza amalitha amanzi aphakathi kuka-1.5 no-2 ngosuku. Kepha uma ungathandi ukuphuza amanzi alula, inketho engcono kunazo zonke yile:

• Phuza ijusi yezithelo kodwa ungafaki ushukela.
• Phuza ama-teas, amanzi anamakha noma amanzi akhanyayo.
• Thatha ama-sodas alula noma okudliwayo uphuze ubhiya ongewona utshwala.

Engikudlayo kunempilo ngoba:

• Ngidla isidlo esisodwa noma ezimbili emini ngevolumu ephezulu, ukubulala indlala yami futhi kungadingeki ngidle noma yini enye usuku lonke.
• Ngidla ukudla okunemiqulu emincane futhi ngidla ukudla okucutshunguliwe okuncane njengezithelo nemifino. Ngaphezu kwalokho, ngiphuza amanzi amaningi.
• Njengalapho ngilambile kakhulu futhi ngiphuza noma yini ngesikhathi sokudla.

Ukuze ube nazo zonke izakhi zomzimba ezibalulekile, kungcono:

• Yidla izithelo eziningi, noma ngabe kunguhlobo olulodwa nje.
• Gwema ukudla ukudla okuthosiwe noma ama-cracker agxishiwe bese udla kuphela engikuthandayo, uhlonipha ukunambitheka kwami.
• Yidla kancane konke bese uzama ukudla okusha, izinongo noma amalungiselelo.

Ushokoledi ngu:

• Ukudla okubi okufanele ngikugweme ukuze ngingakhulupali futhi okungalingani ekudleni okunempilo.
• Ukukhetha okuhle kwamaswidi uma kune-cocoa engaphezu kwama-70%, futhi kungakusiza nokuthi wehlise isisindo futhi wehlise isifiso sokudla amaswidi ngokujwayelekile.
• Ukudla okuthi, ngoba kunezinhlobo ezahlukahlukene (ezimhlophe, ubisi noma umnyama ...) kungivumela ukuthi ngenze ukudla okuhlukahlukene kakhulu.

Ukwehlisa isisindo sokudla ukudla okunempilo kumele ngihlale:

• Lamba futhi udle ukudla okungenakuphikisa.
• Yidla ukudla okuluhlaza okwedlulele kanye namalungiselelo alula, afana nosiwe noma aphekiwe, ngaphandle kososo abanamafutha kakhulu nokugwema inani elikhulu lokudla ngakunye.
• Ukuphuza imishanguzo yokwehlisa isifiso sami sokudla noma ukwandisa umzimba wami, ukuze kungigqugquzele.

Ukwenza ukufundwa okuhle ngokudla futhi unciphise isisindo:

• Akufanele neze ngidle izithelo zekhalori kakhulu noma ngabe ziphilile.
• Kufanele ngidle izithelo ezahlukahlukene noma ngabe zinama-caloric kakhulu, kepha kulokhu, kufanele ngidle kancane.
• Amakholori ayinto ebaluleke kakhulu lapho ukhetha isithelo okufanele ngisidle.

Ukufundiswa kabusha kokudla kungukuthi:

• Uhlobo lokudla olwenziwe isikhathi esithile, ukufinyelela nje isisindo osifunayo.
• Okuthile okulungele kuphela abantu abakhuluphele ngokweqile.
• Isitayela sokudla esingakusizi nje kuphela ukufinyelela isisindo sakho esifanele kepha futhi sithuthukisa impilo yakho yonke.

Langaphambilini Okulandelayo