Amathiphu Okunciphisa Isisindo Eholidini

-Delile

• Lezi zeluleko zokudla ngamaholide zizokuvumela ukuthi udle okufunayo - bese wehlisa isisindo.
• Ungadli ngaphambi kokudla? Leyo kwakuyimithetho yakudala. Hlola amathiphu amasha okudla kwamaholide okufanele uzazi.
• Ithiphu yokwehlisa isisindo seholide # 1. Spoil Your Supper
• Thola amathiphu engeziwe okwehlisa isisindo akuvumela ukuthi ujabulele amaholide akho - futhi unciphise isisindo.
• Nawa amanye amathiphu wokudla wamaholide ukusiza ukukuvimbela ekubhibheni kakhulu ngenkathi upheka idili lakho likaKhisimusi.
• Ithiphu yokulahlekelwa isisindo samaholide # 2. Hlafuna Ngenkathi Uqoba
• Bheka amanye amathiphu amabili okunciphisa isisindo ukukusiza wehlise isisindo ngesikhathi samaholide.
• Umumo.com inikeza amathiphu wokudla amaholide amaningi akuvumela ukuthi uthokozele isizini ngaphandle kokupakisha opondo.
• Ithiphu # 3 yokwehlisa isisindo samaholide. Iba Isidlo Esikhethayo
• Ithiphu yokulahlekelwa isisindo samaholide # 4. Thatha i-Dainty Bites
• Udinga amathiphu amaningi okunciphisa isisindo seholide? Nampa!
• Qhubeka ufundela amathiphu amaningi okudla kwamaholide afaka izindlela zokulungisa izindlela zakho zokuzivocavoca phakathi nesikhathi samaswidi nezinto ezimnandi.
• Ithiphu yokwehlisa isisindo seholide # 5. Cabanga Ngaphambi Kokudla
• Ithiphu ye-Holiday kwesisindo # 6. Hlala ekuhambeni
• Asikho isikhathi sokuya ejimini ngemizila yakho yokuzivocavoca?
• Thola amathiphu amaningi okwehlisa isisindo angakusiza ulahlekelwe isisindo ngesikhathi samaholide.
• Yini ekwenza udle kakhulu? Yini ongayenza ukuvimbela lokho ukuthi kungenzeki? Bheka lezi zeluleko zokudla zeholide ukuthola izimpendulo zakho.
• Ithiphu yokwehlisa isisindo seholide # 7. Qala ukuthunyelwa kwesikhumba
• Ithiphu yokwehlisa isisindo ngamaholide # 8. Gcina Ukugxila Kwakho
• Qhubeka ufundele isethi eyodwa yamathiphu wokunciphisa isisindo asebenza ngempela.
• Lala indlela yakho yokwehlisa isisindo? Funda amathiphu ethu okugcina okudla kwamaholide ukuze uthole okwengeziwe.
• Ithiphu yokwehlisa isisindo seholide # 9. Bamba amanye ama-ZZZ
• Thola amathiphu amaningi wokuncipha kwesisindo e Umumo.com.
• Buyekeza kwe-

Lezi zeluleko zokudla ngamaholide zizokuvumela ukuthi udle okufunayo - bese wehlisa isisindo.

Amaholide kufanele abe yisikhathi esihle kakhulu sonyaka, kepha kwabesifazane abaningi abazi isisindo, abajabuli neze. Lokhu kungenxa yokuthi bachitha amasonto amahlanu phakathi kwe-Thanksgiving kanye noNyaka Omusha bezulazula endaweni yezimayini zokudla, begwema ukudla okumnandi kodwa okukhuluphalisiweyo, njengamakhukhini ashukela, uphaya we-pecan, namazambane abunjiwe ebhotela.

"Kodwa ukuzincisha kuzokushiya uzizwe ukhungathekile," kusho uSharon Richter, R.D., isazi sokudla eNew York City. "Ekugcineni uzovuma, futhi lokho kunambitheka okukodwa kokugxila kuzoholela ekusizeni kwesibili noma kwesithathu."

Eqinisweni, ucwaningo lwakamuva kumagazini i-Appetite luthole ukuthi abesifazane abalandela ukudla okuqinile basengozini enkulu yokulingwa-nokuzuza isisindo-kunalabo ababezitika ngezikhathi ezithile. Ngakho-ke kulo nyaka, siphakamisa inoveli entsha yokusetha ingqondo ezozuzisa ukhalo lwakho nengqondo: Yidla ukudla okuthandayo.

Icebo, yiqiniso, ukuzitika ngokulinganisela. Landela le mithetho elula yokwandisa amandla akho futhi unciphise isifiso sakho sokudla futhi uzokwazi ukuphumula futhi uzijabulele ngempela kulawo ma-soirées esizini-futhi uthuthukise imikhuba ongayisebenzisa unyaka wonke. Ngokungeziwe ekuvimbeleni ukukhuphuka kwesisindo sasebusika, ungase uthole isiqalo esisheshayo ekulungisweni kwakho kokuzacisa phansi kwango-2010.

Qhubeka ufunda ukuze uthole amanye amathiphu okudla kwamaholide asebenza ngempela.

[iheda = Amathiphu okudla ngeholide: ukweqa isidlo sasemini kungenye yamathiphu wokwehlisa isisindo okufanele uwagweme.]

Ungadli ngaphambi kokudla? Leyo kwakuyimithetho yakudala. Hlola amathiphu amasha okudla kwamaholide okufanele uzazi.

Ithiphu yokwehlisa isisindo seholide # 1. Spoil Your Supper

Ukweqa isidlo sasemini nesidlo sakho santambama ukonga amakhalori ubusuku bonke bokudla kungabonakala njengokuhamba okuhlakaniphile, kepha cishe njalo kubuyela emuva.

"Lapho ubonakala ephathini edla lubi, maningi amathuba okuthi wenze ukukhetha okungenampilo futhi unciphise ukudla kwakho," kusho uDebbie Bermudez, R.D., udokotela ophakeme wezokudla e-Ochsner Medical Center eNew Orleans. Ukugcwalisa futhi ushiye indawo yokudla kwakusihlwa-uBermudez uncoma ukuthi kudliwe isidlo sasemini esilula esigcwele amaprotheni nefayibha, njengehhafu yesandwich enenkomishi yesobho esuselwe kumhluzi noma isaladi eluhlaza efakwe ubhontshisi noma i-tofu.

Ngemuva kwalokho, cishe ihora ngaphambi komcimbi, susa indlala yakho ngesidudla se-100- kuya ku-150, njengoshizi wentambo kanye nama-cracker ambalwa, uhhafu webha yamandla (njengeLarabar noma i-Kind Fruit neNut), noma elinye lalawo makhukhi ama-oatmeal-raisin amancane avela etafuleni lokuphatha ihhovisi.

Enye inketho: Faka uGogo Smith esikhwameni sakho ukuze uhlehle lapho uya lapho. Esifundweni esisha esivela ePenn State, abesifazane abadle i-apula ngaphambi kwesidlo se-pasta badle amaphesenti ayi-15 ngaphansi-cishe ama-calories ambalwa ayi-187-kunalabo abaphuza ujusi. "Ngoba ama-apula ane-fiber eningi adlula kancane ohlelweni lwakho lokugaya ukudla, uhlala unelisekile isikhathi eside," kusho umlobi ocwaningayo oholayo uJulie Obbagy, Ph.D., R.D.

Thola amathiphu engeziwe okwehlisa isisindo akuvumela ukuthi ujabulele amaholide akho - futhi unciphise isisindo.

[isihloko = Amathiphu okunciphisa isisindo samaholide: ukuthi ukuhlafuna ngenkathi uqoba kukusiza kanjani ulahlekelwe isisindo.]

Nawa amanye amathiphu wokudla wamaholide ukusiza ukukuvimbela ekubhibheni kakhulu ngenkathi upheka idili lakho likaKhisimusi.

Ithiphu yokulahlekelwa isisindo samaholide # 2. Hlafuna Ngenkathi Uqoba

Ukusiza ukulungiselela isidlo sakusihlwa sikaKhisimusi noma ukushaya uphudingi endaweni yokudla kungaba yindlela yokuthola isisindo. "Lokho kuluma okuncane nokuthandayo okuthatha ngenkathi upheka kunganezela emakhulwini ama-khalori," kusho u-Amy Jamieson-Petonic, R.D., umqondisi wabaqeqeshi bezempilo eCleveland Clinic futhi okhulumela i-American Dietetic Association. Ucezu lweshizi lwe-cheddar, ngokwesibonelo, lisebenzisa ama-calories ayi-100, kanti idlanzana lama-chocolate chips lifaka amanye ama-calories angama-70.

Ukuze ugweme ukuncenceza, vula ucezu lukashingamu ozothatha emlonyeni wakho uma usekhishini ukuze ukwazi ukonga lawo ma-calories ukuze uthole ukudla ozokujabulela ngempela. Abacwaningi base-Louisiana State University bathole ukuthi abantu abahlafuna ushingamu intambama yonke babe mancane amathuba okuthi badle ngokungacabangi kunalabo ababengawudli.

Lapho uthatha iphakethe, finyelela i-spearmint noma i-peppermint kunokunambitheka okumnandi noma okunesithelo. "Iphunga le-mint lingase likhuthaze indawo yobuchopho ebhalisa ukugcwala, ikusize udle kancane," kuchaza uBryan Raudenbush, Ph.D., uprofesa ohlanganyele wezengqondo e-Wheeling Jesuit University. Ocwaningweni lwakamuva, uthole ukuthi abantu abagcoba uwoyela we-peppermint ngaphambi kokudla badla cishe ama-kilojoule angama-250 ngosuku. Ngaphandle kwensini? Thatha umhlanga uswidi esihlahleni noma ukhanyise ikhandlela elinephunga elimnandi.

Bheka amanye amathiphu amabili okunciphisa isisindo ukukusiza wehlise isisindo ngesikhathi samaholide.

[isihloko = Amathiphu okudla kwamaholide: khetha futhi ube mnene ukuze uzuze ukuncipha kwesisindo sakho seholide.]

Umumo.com inikeza amathiphu wokudla amaholide amaningi akuvumela ukuthi uthokozele isizini ngaphandle kokupakisha opondo.

Ithiphu # 3 yokwehlisa isisindo samaholide. Iba Isidlo Esikhethayo

Ngokuhlela okuthile kusenesikhathi, ngisho ne-buffet eyonakele kakhulu ingaba ukudla. Isinyathelo sokuqala: ukuhlola izinketho zakho. Ngokuya ngocwaningo lwakamuva olusuka eNyuvesi yasePennsylvania, abantu bavame ukubukela phansi ukuthi badla malini uma benikezwa ukudla okwehlukahlukene. Ngaphambi kokukhulela etafuleni, sebenzisa ukusabalala konke ukuze wazi kahle okufanele ukhethe kukho. Bese ubuyela emuva futhi, esikhundleni sokunambitha yonke into, zisize nje ezintweni ezintathu noma ezine ezikudonsayo.

"Isu elingcono kakhulu ukukhetha ukudla okukhethekile okuthandayo futhi ongakuthola ngesikhathi samaholide kuphela, njengenyama kamama wakho ecwebezeliswe uju noma i-macaroni noshizi ka-Anti u-Susie, futhi ujabulele ukudla ngakunye," kusho u-Bermudez. Futhi ngoba kuthatha okungenani imizuzu engama-20 ukuthi umuzwa wokugcwala ungene, shintsha izinkumbulo nodadewenu noma uphuze ingilazi yamanzi kancane ngaphambi kokubuyela etafuleni ukuthola usizo lwesibili noma i-dessert.

Ithiphu yokulahlekelwa isisindo samaholide # 4. Thatha i-Dainty Bites

Wazi kangcono kunokufaka ifosholo ekudleni kwakho, kepha ngisho nomlomo ojwayelekile kungaba ukuwa kwakho ekudleni. Ngokusho kocwaningo olusha kwi-American Journal of Clinical Nutrition, abantu abathathe ukuluma okulingana nosayizi wesipuni badle amaphesenti angama-25 esidlweni kunalabo abathatha usayizi wethisipuni. "Imilomo emincane-yanoma iluphi uhlobo lokudla-yehlisa ijubane lokudla futhi wandise isikhathi osichitha ukunambitha ukudla," kusho uRichter, "ngakho uzizwa wanelisekile ngokuncane."

Gwema ukuthatha imfoloko egcwele noma i-spoonful; ukudla kwakho kufanele kufake ngaphansi kwengxenye yesitsha. (Ekhaya, yidla ukudla kwakho ngemfoloko yesaladi noma isipuni.)

Nawa amathiphu amaningi wokudla weholide asabekayo: Futhi, finyelela ipuleti elincane kunazo zonke ongalithola: Ucwaningo lukhombisa ukuthi abantu bapholisha cishe yonke into abayiphakelwe, ngakho-ke uzodla cishe amaphesenti angama-20 uma usebenzisa ipuleti lesaladi kunokuba usayizi wesidlo sakusihlwa owodwa noma inkomishi esikhundleni isitsha. Empeleni, ucwaningo lwakamuva olusuka eCornell University luthole ukuthi abantu ababenesitsha esikhulu sika-ayisikhilimu ngesipuni esikhulu bathathe cishe amaphesenti angama-53 ngaphezulu-noma cishe ama-calories angu-74 angeziwe-kunalabo ababenikezwe isidlo esincane nesipuni.

Udinga amathiphu amaningi okunciphisa isisindo seholide? Nampa!

[iheda = Amathiphu wokudla weholide: lungisa izindlela zakho zokuzivocavoca ngenkathi yamaswidi.]

Qhubeka ufundela amathiphu amaningi okudla kwamaholide afaka izindlela zokulungisa izindlela zakho zokuzivocavoca phakathi nesikhathi samaswidi nezinto ezimnandi.

Ithiphu yokwehlisa isisindo seholide # 5. Cabanga Ngaphambi Kokudla

Ukuthi osebenza naye ulethe igxolo lakhe elidumile le-chocolate peppermint akusho ukuthi udinga ukulidla uze uzizwe ugula. “Abesifazane abaningi bacabanga ukuthi sekufanele bangene kuzo zonke izitsha abazithandayo manje ngoba amaholidi eza kanye ngonyaka,” kusho uRichter.

Ngaphambi kokuthola umuthi, yeka ukuzibuza ukuthi ulambile kanjani nokuthi ukufuna ngempela yini. “Futhi, zikhumbuze ukuthi kuzoba namanye amathuba amaningi okuzijabulisa isizini yonke,” usho kanje. Uma usuvele ugcwele kodwa ungakwazi ukubekezelela ukudlulisa lezo zinto ezinhle, cabanga ngokuba nokunambitheka okuncane nje noma ukukulondolozela olunye usuku. (Unganweba ngisho nenkathi ngokufaka lokho kuphathwa efrijini izinyanga ezimbalwa.)

Ithiphu ye-Holiday kwesisindo # 6. Hlala ekuhambeni

Ababekhona eGym behla ngoNovemba nangoDisemba, kubika i-International Health, Racquet, and Sportsclub Association. Kepha ukujuluka kubaluleke kakhulu kulezi zinyanga. "Ukuvivinya umzimba akugcini ngokushisa ama-calories," kusho uBermudez, "futhi kukhulisa imizwa nokunciphisa ukucindezeleka." Futhi leyo yinto enhle kakhulu, ngoba ucwaningo lwakamuva oluvela kwi-American Psychological Association lwembula ukuthi amaphesenti angama-41 abesifazane athi baphendukela ekudleni ukuze badambise izinzwa zabo ezikhungathekile phakathi namaholide. Zama ukushaya umshini wokunyathelisa esikhundleni: Ucwaningo lwaseBritish Loughborough University luthole ukuthi abantu abagijime ihora elilodwa bathola ukucwila kakhulu ezingeni labo lendlala kunalabo abaphakamisa izinsimbi imizuzu engama-90. Abacwaningi bathi ukuvivinya umzimba kwe-aerobic kukhulisa ukukhiqizwa kwe-peptide YY, iphrotheni eboniswa ukucindezela ukudla.

Asikho isikhathi sokuya ejimini ngemizila yakho yokuzivocavoca?

Sneak ngokuzivocavoca umzimba kancane ngokuhambahamba endaweni esheshayo ngaphambi kokuya emsebenzini, ungene kwiDVD yokudansa, noma wenze omunye wemizuzu emithathu ye-15 yokuzivocavoca umzimba okuvezwe ku- "Beat Winter Weight Gain," ikhasi 114.

Noma kunjalo, noma ngabe ulingana nokuzivocavoca okuhle, ungakusebenzisi njengephasi lamahhala ukulayisha kuma-snickerdoodles. "Isikhathi esisodwa sokuzivocavoca ngeke sisule masinyane ama-calories amaningi owadlayo," kusho uRichter. Uma wazi ukuthi uzokulingwa, uncoma ukuthi usebenzise imizuzu eyishumi noma engu-15 eyengeziwe enkambisweni yakho ejwayelekile.

Thola amathiphu amaningi okwehlisa isisindo angakusiza ulahlekelwe isisindo ngesikhathi samaholide.

[iheda = Amathiphu wokwehlisa isisindo seholide: thola ukuthi ukuphunga okuncanyana kusiza kanjani ekunciphiseni amakhilogremu.]

Yini ekwenza udle kakhulu? Yini ongayenza ukuvimbela lokho ukuthi kungenzeki? Bheka lezi zeluleko zokudla zeholide ukuthola izimpendulo zakho.

Ithiphu yokwehlisa isisindo seholide # 7. Qala ukuthunyelwa kwesikhumba

Ngama-calories ayi-123 kuphela engilazi engu-5-ounce, iwayini liyizinga lekhalori uma liqhathaniswa nezinye iziphuzo ezidakayo, njenge-gin ne-tonic (ama-calories ayi-164), i-buttered rum-spiced cider (ama-calories angu-275), ne-eggnog (ama-calories angu-321). "Ngaphezu kwalokho, awunamathuba okufaka ingilazi yewayini ngendlela ongase uphuze ngayo isiphuzo esixubekile," kusho uJamieson-Petonic. Uma usesimweni se-cocktail, zizwe ukhululekile- kodwa udle isiphuzo esisodwa kuphela esidakayo ngaphambi kokushintshela esiphuzweni esinekhalori ephansi, njengetiye elineqhwa noma amanzi acwebileyo ane-twist kalamula noma umcako.

Kungakhathalekile ukuthi ukhetha siphi isiphuzo, ungazitheleli ingilazi uze uhlale phansi udle. "Utshwala bukhulula izithiyo zakho futhi buvuse isifiso sokudla," kusho uJamieson-Petonic. Ngokubhanqa leyo pinot nesidlo, noma kunjalo, ungakhokhela lawo makhalori angeziwe engilazini yakho ngokudla okuncane okukuplate yakho. amasonto awazange afake noma yisiphi isisindo.

Ithiphu yokwehlisa isisindo ngamaholide # 8. Gcina Ukugxila Kwakho

Isikhathi sokugcina lapho ubona umzala wakho ebuyele ekolishi, ngakho-ke kuningi okumele ukwenze. Kepha ukushintshanisa izindaba ngaphezulu kwesitsha sediphu se-artichoke ngeke kukwenzele umusa. Abacwaningi basesibhedlela saseFrance i-Hôtel-Dieu bathola ukuthi abesifazane ababelalela indaba ngesikhathi sokudla kwasemini badla ngamaphesenti angu-15 ngaphezu kwalabo abadla ngokuthula.

"Uma umatasa, awunambitha ngokuphelele konke, ngakho-ke ujwayele ukudla ngokweqile," kusho uRichter. "Naka ​​ingxoxo ngokugcwele noma uhlale phansi ukuze ugxile ekudleni okuphambi kwakho - uzokuthokozela kakhulu kokubili." Lapho uhlala khona ekudleni kubalulekile futhi. Zama ukubamba isihlalo eduze komngani kamfowenu omuhle: Ucwaningo olusha olushicilelwe ephephabhukwini i-Appetite luthole ukuthi abesifazane abadla phambi kwendoda badla ama-calories angama-358 ambalwa kunalapho babedla neqembu labesifazane. Abaphenyi baseMcGill University yaseCanada bathi abesifazane bavame ukucindezela ukudla kwabo phambi komuntu wobulili obuhlukile. Babuye bathambekele ekulingiseni imikhuba yabalingani babo bokudlela, ngakho-ke gwema isihlalo esiseduze kwalowo mngani ngesifiso esikhulu sokudla nokudla okunomsoco.

Qhubeka ufundele isethi eyodwa yamathiphu wokunciphisa isisindo asebenza ngempela.

[iheda = Amathiphu wokunciphisa isisindo seholide: ukuvala iso kungasiza ohlelweni lwakho lokwehlisa isisindo.]

Lala indlela yakho yokwehlisa isisindo? Funda amathiphu ethu okugcina okudla kwamaholide ukuze uthole okwengeziwe.

Ithiphu yokwehlisa isisindo seholide # 9. Bamba amanye ama-ZZZ

Phakathi kokulungiselela indlu yakho ukuze uthole izivakashi ezingaphandle kwedolobha nokuqeda ukuthenga eholidini, ukulala kungase kube into yokuqala enqanyulwa ohlwini lwakho olungapheli lwezinto okumelwe uzenze. Kodwa ukweqa iso elivaliwe kungenza okungaphezu kokwakha imibuthano ngaphansi kwamehlo: Ucwaningo olwanyatheliswa kuyi-Public Library of Science iphephabhuku lithole ukuthi abantu abangena amahora angaphansi kwamahlanu obuthongo banamazinga aphansi e-leptin, ihomoni elawula ukuthi uzizwa ugcwele kangakanani. , kunalabo abasnuze okwesishiyagalombili. Ngaphezu kwalokho, abangakwazi ukulala babenamazinga aphezulu e-ghrelin, enye i-hormone evuselela isifiso sokudla. “Uma usukhathele, uzizwa ulambile futhi unganelisekile ngemuva kokudla, okungabeka inkundla yokuthola isisindo somzimba,” kusho uRichter.

Ukuze uqiniseke ukuthi uthola ubuthongo obuningi, setha i-alamu yehora ngaphambi kwesikhathi sakho sokulala esijwayelekile njengesikhumbuzo sokuqala phansi. Uma ungeke uyeke ukukhanyisa ngezinto eziyi-1,001 okusamele uzifeze ngaphambi kokuphela kwesonto, yenza uhlu ngaphambi kokungena bese uligcina etafuleni lakho eliseduze kombhede. Ukubeka izinkathazo zakho nemisebenzi ephepheni kuzokusiza ukuthi usule ingqondo yakho-ukuze ungaqala ukuphupha ukuthi uzobukeka kanjani kuleyo ngubo kaNcibijane e-slinky!

Thola amathiphu amaningi wokuncipha kwesisindo e Umumo.com.

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