Amaqiniso Okudla Okunempilo & Ukulungiswa Okulula

-Delile

• Ufuna ukunciphisa umzimba? Umumo ine-tweaks elula ongayenza ekudleni kwakho okulinganiselayo okunempumelelo yokuphumelela kwesisindo esikhulu nakakhulu.
• Amathiphu okudla # 1. Phuza amanzi amaningi.
• Izeluleko zokudla # 2. Yidla kaningi - bese ufaka amaprotheni.
• Landela lawa macebiso alula okudla ukuze ulahlekelwe isisindo ngenkathi udla ukudla okunempilo okulinganiselayo.
• Amathiphu okudla # 3. Shintshela okusanhlamvu okuphelele okunempilo.
• Amaqiniso Okudla Okunempilo: Izeluleko Zokulahlekelwa Isisindo Kobisi
• Amathiphu okudla # 4. Khetha imikhiqizo yobisi enamafutha aphansi.
• Amaqiniso Okudla Okunempilo: Ukudala Ukudla Okunempilo
• Amathiphu okudla # 5. Faka isithelo nemifino ukudala ukudla okunempilo.
• Buyekeza kwe-

Ufuna ukunciphisa umzimba? Umumo ine-tweaks elula ongayenza ekudleni kwakho okulinganiselayo okunempumelelo yokuphumelela kwesisindo esikhulu nakakhulu.

Amathiphu okudla # 1. Phuza amanzi amaningi.

Isu: Abesifazane kufanele baphuze izinkomishi eziyi-9 zoketshezi nsuku zonke, ngaphezulu uma uzivocavoca umzimba, kepha iningi lisebenzisa izinkomishi ezi-4-6 kuphela ngosuku. Gcina ibhodlela lamanzi edeskini lakho, esikhwameni sakho esikhwameni nasemotweni yakho.

• Amathiphu okunciphisa isisindo: Ukuphuza amanzi kukwenza uzizwe ugcwele, ngakho-ke kungenzeka udle kancane, futhi kusiza ukuthi ungadli lapho ungalambile. Abantu abaningi baphendukela ekudleni lapho bomile empeleni. Phuza amanzi esikhundleni seziphuzo ezinoshukela namajusi ukuze ugcwalise futhi wonge ama-calories.
• Amaqiniso okudla okunempilo: Ukuhlala uhlanzekile kunganciphisa ingozi yezifo, okuhlanganisa umdlavuza wekholoni, webele kanye nesinye. Kokunye ukuhlola, abesifazane ababika ukuthi baphuza izingilazi zamanzi ezingaphezu kwezinhlanu ngosuku babesengozini ephansi ngamaphesenti angu-45 yokuba nomdlavuza wamathumbu kunalabo abaphuza ezimbili noma ngaphansi.

Izeluleko zokudla # 2. Yidla kaningi - bese ufaka amaprotheni.

Isu: Shintshela ekudleni okunempilo okubili noma okuthathu okukhulu okuhlanu noma okuyisithupha okuncane kwamakholori angu-300 kuya kwangu-400.

Ngokudla ngakunye okunempilo noma ukudla okulula, yidla womabili amaprotheni kanye ne-carbs, njenge-cereal enobisi, i-apula nebhotela lamantongomane noma isangweji le-turkey. Amaprotheni athatha isikhathi eside ukugaya kune-carbs, ngakho-ke uzohlala unelisekile isikhathi eside. Ucwaningo oluncane lwase-Yale lubonise ukuthi lapho abesifazane bedla ukudla kwasemini okunamaprotheni amaningi, babedla ama-calories ambalwa ngamaphesenti angu-31 esidlweni sakusihlwa kunalapho bedla ukudla kwasemini okune-carb eningi. Zama ukufaka ama-ounces angu-2-3 enhlanzi noma webele lenkukhu esidlweni sakho sasemini.

• Amathiphu okunciphisa isisindo: Ngokudla kaningi, mancane amathuba okuthi udle ukudla okudliwayo kanye nesikhafu phansi yonke into oyibonayo. Uma udla isidlo sasemini nantambama, awubulawa yindlala ngesikhathi sasemini noma ngemuva komsebenzi, ngakho-ke ngeke uze ekhaya uzidle.
• Amaqiniso okudla okunempilo: Ngokudla kaningi uzogcina amandla akho, ukugxilisa ingqondo kanye namazinga okuqapha-futhi uzokhipha amandla okuphuma kwantambama okuvamile kwabesifazane. Futhi, kungenzeka udle ngokudla okunomsoco ngoba uzobe ungadli futhi ulayishe amakhalori angenalutho.

Ngokungeziwe kulezi zeluleko zokudla, ungathuthukisa impilo yakho yonke ngokungeza okusanhlamvu okuphelele okunempilo ekudleni kwakho okunempilo okunempilo. Qhubeka ufunde ukuthola okuningi!

[isihloko = Izinhlamvu ezinempilo: kanjani futhi kungani ukungeza ekudleni kwakho okunempilo okunomsoco.]

Landela lawa macebiso alula okudla ukuze ulahlekelwe isisindo ngenkathi udla ukudla okunempilo okulinganiselayo.

Amathiphu okudla # 3. Shintshela okusanhlamvu okuphelele okunempilo.

• Isu: Kaningi ngangokunokwenzeka, khetha imikhiqizo yokusanhlamvu okuphelele kozakwabo abahlanjululwe kahle. Isibonelo, zama ibhali noma i-bulgur esikhundleni selayisi elimhlophe. Yidla isinkwa sikakolweni ophelele esikhundleni sikakolweni omhlophe noma ocebile, i-oatmeal esikhundleni se-grits, i-Grape-Nuts esikhundleni se-Special K, noma okubi kakhulu, iCap'n Crunch. Nakhu ukuthi kungani udinga ukufunda amalebula okunomsoco:
  • Isinkwa se-Bran for Life siqukethe u-5 gramu we-fiber ngocezu ngalunye-ama-calories angu-80 ngenkathi iPepperidge Farm isinkwa esimhlophe esisikiwe sinama-khalori angama-80 kepha amagremu ayi-zero e-fiber.
  • I-ounce elilodwa lamaGrikhi-Amantongomane liqukethe ama-gramu angu-2.5 we-fiber nama-calories angu-104 kanti i-ounce elilodwa le-Special K linama-gramu angu-0.88 we-fiber nama-calories angu-105 (i-ounce elilodwa leCap'n Crunch linama-gramu angu-0.9 we-fiber nama-calories angu-113-noshukela omningi) .
• Amathiphu okunciphisa isisindo: Ukudla okusanhlamvu okusanhlamvu kupholile futhi kwanelisa kakhulu. I-fiber yabo ibenza bagcwalise ngokwengeziwe, ngakho-ke uzodla kancane futhi ungalambi ngokushesha. Ithiphu: Yidla ukudla okusanhlamvu okungu-1 kukho konke ukudla.
• Amaqiniso okudla okunempilo: Ukudla okuphezulu kwe-fiber njengokudla okusanhlamvu okuphelele kusiza ukuvikela izifo zenhliziyo, isifo sikashukela futhi, mhlawumbe, nomdlavuza webele, amanyikwe kanye nekholoni. Futhi aqukethe umkhondo wamaminerali akhishwe emikhiqizweni yokudla ecwengisisiwe.

Uyazibuza ukuthi ungayifaka kanjani imikhiqizo yobisi ekudleni kwakho okunempilo? Funda ngamathiphu wokunciphisa isisindo mayelana nobisi.

[iheda = Thola amathiphu okunciphisa isisindo mayelana nemikhiqizo yobisi enamafutha amancane ekudleni kwakho okunempilo.]

Amaqiniso Okudla Okunempilo: Izeluleko Zokulahlekelwa Isisindo Kobisi

Amathiphu okudla # 4. Khetha imikhiqizo yobisi enamafutha aphansi.

• Isu: Kancane kancane sebenzisa indlela yakho ukusuka emafutheni agcwele kuya kumafutha ancishisiwe kuya kumafutha aphansi kuya kubisi olungenawo amafutha, iyogathi, u-ayisikhilimu noshizi. Uma ugcine ukusampula ushizi onamafutha aphansi wawunambitha njenge-raber, yizame futhi. Imikhiqizo enamafutha aphansi ithuthuke kakhulu.
• Amathiphu okunciphisa isisindo: Gxila ekusikeni amafutha agcwele. Le yindlela elula yokonga kuma-calories ngaphandle kokunikela ngokunambitheka. Nazi izibonelo:
  • Ama-ounces amane e-cottage cheese ejwayelekile anama-calories ayi-120, uma kuqhathaniswa nama-calories ayi-100 ngamaphesenti ama-2, ama-calories angama-90 ngamaphesenti ama-1 nama-80 angenamafutha.
  • I-ounce elilodwa likashizi we-Cheddar linama-khalori ayi-114 kanye no-6 gram wamafutha agcwele; I-ounce encishisiwe yamafutha e-Kraft inamakhalori angu-90 namagremu angu-4 amafutha agcwele.
  • Isipunu esisodwa se-Breyers vanilla ice cream sinamakhalori angu-150 namagremu angu-5 amafutha agcwele; IHaagen Dazs inama-calories angama-270 nama-gramu ayi-11 amafutha agcwele; I-Breyers Light inama-calories angu-130 kanye namagremu angu-2.5 amafutha agcwele.
• Amaqiniso okudla okunempilo: Unciphisa kakhulu amafutha agcwele, uhlobo olwandisa ubungozi besifo senhliziyo. Isibonelo, lawo ma-ounces angu-4 e-cottage shizi evamile aqukethe amagremu angu-3 wamafutha agcwele, uma kuqhathaniswa no-1.4 amagremu wamafutha ancishisiwe, angaphansi kwegremu elingu-1 lamafutha aphansi futhi awekho amafutha agcwele amafutha. Ochwepheshe batusa ukunciphisa amafutha agcwele amafutha angabi ngaphezu kwamaphesenti angu-10 engqikithi yamakholori, okusho ukuthi amagremu angu-22 ngosuku ekudleni okunama-calories angu-2,000.

Qhubeka ufundele amathiphu wokudla wokuthi ungakwenza kanjani ukudla okunempilo okunambitheka kakhulu!

[isihloko = Ukudla okunempilo: engeza izithelo nemifino eyengeziwe ekudleni kwakho okunempilo.]

Amaqiniso Okudla Okunempilo: Ukudala Ukudla Okunempilo

Amathiphu okudla # 5. Faka isithelo nemifino ukudala ukudla okunempilo.

• Isu: Lokhu akusho ukungeza ijusi yesithelo noma isiphuzo se-veggie-esivame ukungenayo i-fiber, amavithamini angenalutho nama-calories amaningi ekudleni kwasemini nesidlo sakusihlwa. . Udinga ukufaka isithelo esiphelele nemifino yonke ekudleni kwakho okunempilo okunempilo. Noma, uma ukuwengeza ngesikhathi sokudla kungenankinga, ungahlose ukuphinda kabili ukudla kwakho kokubili.
• Amathiphu okunciphisa isisindo: Ukuze uzizwe wanelisekile, udinga inani elithile lesisindo esiswini sakho. Isithelo sonke noma imifino izokunikeza lowo muzwa wokugcwala. Okusho ukuthi, cishe uzodla kancane ngesikhathi nangemva kokudla kwakho. Ithiphu: Khetha izithelo nemifino enombala ojulile.
• Amaqiniso okudla okunempilo: Izithelo nemifino kulayishwa amavithamini nama-phytochemicals. Kunezakhamzimba eziningi ezivimbela isifo senhliziyo nomdlavuza, okuvame ukulahleka lapho sicubungula izithelo nemifino ibe ujusi. Ngakho-ke ukuhweba ngojusi womkhiqizo wonke kunganciphisa ingozi yakho yalezi zifo.

Bala uqhubeke Umumo yazo zonke izeluleko zakho zokwehlisa isisindo - kanye nemininingwane oyidingayo yokudla okunempilo okunempilo okugcwele ukudla okumnandi!

Buyekeza kwe-