Unganciphisa Kanjani Isisindo Ngaphandle Kokuzizwa Ulambile

-Delile

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Izinto ezimbili ongase ungazi ngami: Ngiyathanda ukudla, futhi ngiyakuzonda ukuzizwa ngilambile! Ngangivame ukucabanga ukuthi lezi zimfanelo zonakalise ithuba lami lokuphumelela kwesisindo. Ngenhlanhla nganginephutha, futhi ngifunde ukuthi ukuzwa ukulamba kungaphezu kokungazijabulisi nje; ayinempilo futhi empeleni ingenza kube nzima ukunciphisa umzimba.

Imfihlo Yokwehlisa Isisindo Kokuhle

Awudingi ukulandela uhlelo oluqinile lokudla ukuze ulahlekelwe amakhilogremu athe xaxa futhi uwagcine engekho. Eqinisweni, isu elingcono kakhulu liqonde kakhulu: Gcwalisa ukudla okunomsoco usuku lonke. Esikhundleni sokugxila malini uyadla, kuphumelela kakhulu ukubuka ini uyadla. Cishe akunakwenzeka ukuthi udle kakhulu uma ipuleti lakho ligcwele i-fiber ephezulu, ukudla okugcwele izakhamzimba.

Ngenze ukuyeka ukubala ikhalori (nokukhungatheka okungapheli) ngigcwalise futhi ngincike (ngaphandle kokubala amakhalori) ngokuphila impilo ye-vegan. Ngokuqeda imikhiqizo yezilwane ekudleni kwami, ngikwazile ukwenza ushintsho oluhlala njalo empilweni yami, kufaka phakathi ukwehla kwesisindo, amandla akhuphukayo, ukubukeka okungcono, ukusebenza kwezemidlalo okuthuthukile (i-beach volleyball), nokukhululeka kwazo zonke izinkinga zokugaya ukudla. Ngaphezu kwalokho, konke ukudla engikudlayo kunambitheka okumangalisayo futhi kungishiya ngigculisekile ngokuphelele.

Ungaqala Kanjani

Ukushintsha kakhulu indlela odla ngayo ngobusuku obubodwa kungabonakala kunzima (futhi kuyaqabukela kuholele kunguquko ehlala njalo), ngakho thatha isinyathelo esisodwa ngasikhathi. Qala ngokufaka ukudla okukodwa bese ufaka kancane kwezinye. Njengomngane wami futhi New York Times umlobi othengisa kakhulu uKathy Freston, uthi, "Ukuncika kumayelana nokubeka inhloso yalokho okufunayo, bese uzihudula ngobumnene kulelo cala, noma ngabe ukufika lapho kubonakala kungenakwenzeka… Konke kumayelana nokuxinana, hhayi ukusika."

Nawa ama-swaps ambalwa alula ukuthola ukudla okuningi okususelwa ezitshalweni ekudleni kwakho:

Esikhundleni se: Ubisi lobisi

Phuza okwengeziwe: I-almond, irayisi, i-hemp, i-soy, noma ubisi lukakhukhunathi (okungenashukela)

Esikhundleni se: Inyama

Yidla okuningi: Ubhontshisi, okusanhlamvu, i-tempeh, noma i-tofu engeyona i-GMO

Esikhundleni se: Ushizi

Yidla okuningi: I-Hummus, amafutha omnqumo kanye ne-balsamic (enemifino), baba ganoush

Esikhundleni se: Amaqanda

Yidla okuningi: Ama-protein-based protein shakes, ibhotela le-almond, i-oatmeal

Iya ekhasini elilandelayo ukuthola izeluleko ezi-5 zokungaphumeleli zemiphumela ehlala njalo

Izeluleko ezi-5 eziphezulu zemiphumela ehlala njalo

1. Yidla Njalo Ibhulakufesi Njalo

Ukudla ukudla kwasekuseni kunika umzimba wakho amandla okwenza umsebenzi womzimba njalo ekuseni. Futhi, ukudla ukudla okunempilo ekuseni kungakusiza ugweme isilingo sokuthola ukulungiswa okusheshayo emshinini wokuthengisa lapho isisu sakho siqala ukubhonga ngabo-11: 00 ekuseni.

Zama: Isitsha se-quinoa noma i-oatmeal ukuze uthole inhlanganisela yama-carbs ayinkimbinkimbi, amaprotheni, i-fibre, namafutha anempilo. Qala ngenkomishi eyodwa enguhhafu yezinhlamvu ezishisayo (ngokuzikhethela kwakho) bese wengeza ubisi lwe-alimondi, ama-walnuts, amajikijolo, isinamoni, noju. Uma lokhu kungeyona into elula, zama ucezu lwesinkwa esinamabele amaningi nebhotela le-alimondi nebhanana.

2. I-Snack Smarter

Ukudla okulula okungcono kakhulu kokugcina uzizwa unamandla kuyinhlanganisela yamaprotheni kanye ne-carbs. Njengokudla ibhulakufesi, ukudla ukudla okugcwele izakhamzimba usuku lonke kungakusiza ugweme ukulamba kangangokuthi ungathola noma yini. (Ngithembe, umzimba wakho uncamela ukuthi udle i-apula kanye nocezu lweshizi kunesikhwama samashipsi esitolo esikahle).

Zama: Ukudla amantongomane amancane, izithelo ezintsha, noma imifino kanye ne-hummus njalo emahoreni amabili noma amathathu.

3. Khetha ama-Carbohydrate ayinkimbinkimbi

Yebo wena can udle ama-carbs futhi ube nomzimba wokungqongqoza, vele uqiniseke ukuthi udla i- ama-carbs alungile. Gwema ama-carbohydrate agayiwe futhi acwengisisiwe (izinto ezimhlophe) bese ukhetha ama-carbohydrate ayinkimbinkimbi njengerayisi elinsundu, i-oats, nemifino. Ama-carbs ayinkimbinkimbi ahlinzeka nge-fiber yokudla, amavithamini, namaminerali, anciphisa ukugaya futhi akwenze uzizwe ugcwele ngokwengeziwe (okuyisihluthulelo sempumelelo yokwehlisa isisindo). Ama-carbohydrate acolisisiwe acutshungulwa kakhulu futhi ngokuvamile agcwele ushukela owengeziwe. Lokhu kudla kwehla kalula ukuze kunikeze amandla asheshayo ngesimo se-glucose. Lokhu kuyinto enhle uma umzimba wakho udinga amandla asheshayo (uma ugijima umjaho noma udlala umdlalo), kepha abantu abaningi bangcono uma bekhetha ukudla okungalungiswa noma okucutshungulwe kancane okuqukethe ushukela wemvelo, njenge-fructose esithelweni.

Zama: Thola izindlela zokufaka imifino, izithelo, nezinhlamvu eziningi (irayisi elinsundu, i-quinoa, amabele, i-oats) ekudleni kwakho kwansuku zonke. Amanye ama-carbs acwengekile ukukhawulela: isinkwa esimhlophe, ipasta emhlophe, nezimpahla ezibhakiwe ezinoshukela.

4. Jabulela Amafutha Amnandi

Njengama-carbohydrate, akuwona wonke amafutha adalwa alinganayo. Amafutha "amahle" (ama-omega-3 fatty acids, ikakhulukazi i-EPA ne-DHA) ayasiza kakhulu empilweni yakho. Ucwaningo lukhombisa ubufakazi obuqinile bokuthi i-omega-3s EPA ne-DHA ingakhuphula impilo yenhliziyo, ubuchopho, ilunga, iso nesikhumba.

Zama: Izinhlanzi ezinamafutha ezinjenge-salmon ne-tuna kanye nezengezo zamafutha ezinhlanzi yimithombo elula kakhulu yama-omega-3 fatty acids.

5. Phuza Amanzi Usuku Lonke

Amanzi yi-elixir yempilo enhle. Ukuhlala ungenawo amanzi kwenza yonke into kusukela ekuthuthukiseni amazinga wamandla kuya ekuthuthukiseni isikhumba esinempilo, esicwebezelayo. Amanzi okuphuza nawo asiza ukukhipha ubuthi nemikhiqizo kadoti emzimbeni.

Zama: Phuza izingilazi zamanzi ezimbili, eziyisishiyagalombili ngaphambi kokudla konke. Ngeke nje ukhiphe amanzi emzimbeni wakho, kodwa ngeke ube namathuba amancane okudla kakhulu ngesikhathi sokudla.

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