Izixazululo Zokudla Ezilula

-Delile

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1. YIDLA KANINGI-FUTHI WENZE AMAphrotheni

Isu: Shintshela ekudleni okukhulu okubili noma okuthathu uye kokuncane okuhlanu noma okuyisithupha okunama-calories angu-300 kuya kwangu-400.

Inzuzo yokulawula 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. Ngokudla ngakunye noma ukudla okulula, yidla kokubili amaprotheni nama-carbs, njenge-cereal enobisi, i-apula elinebhotela lamantongomane noma isemishi 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. Ithiphu: Zama ukufaka ama-ounces angu-2-3 enhlanzi noma webele lenkukhu esidlweni sakho sasemini.

Ibhonasi yezempilo: 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.

2. SHINTSHELA AMAKHULA WONKE

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 amagremu angu-5 efayibha ucezu ngalunye-amakhalori angu-80- kuyilapho i-Pepperidge Farm isinkwa esimhlophe esisikiwe esincane futhi sinamakhalori angu-80 kodwa amagremu ayiziro wefayibha.

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 le-Cap'n Crunch linama-gramu angu-0.9 we-fiber nama-calories angu-113-futhi ushukela).

Inzuzo yokulawula 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.

Ibhonasi yezempilo: Ukudla okune-fiber eningi njengamabele aphelele kusiza ukuvikela izifo zenhliziyo, isifo sikashukela futhi, mhlawumbe, nomdlavuza webele, amanyikwe kanye nekholoni. Futhi aqukethe umkhondo wamaminerali akhishwe emikhiqizweni yokudla ecwengisisiwe.

3. ENGEZA IZITHELO NEMIFINO KUSO SONKE ISIDLO

Isu: Lokhu akusho ukungeza ijusi yesithelo noma isiphuzo se-veggie-esivame ukungenayo i-fiber, amavithamini angenalutho nama-calories amaningi ekudleni kwasemini nesidlo sakusihlwa. (Uma sikhuluma nje: Ukunikezwa kwama-ounces angu-6 kwe-Tree Top Apple Juice kuqukethe ama-calories angu-90 kanye namagremu angu-0.2 kuphela we-fiber-ayikho engcono kune-Hi-C Candy Apple Cooler. Ngokuphambene, i-apula elimaphakathi liqukethe amakholori angu-81 kanye namagremu angu-3.7 wefayibha.) Udinga ukufaka isithelo sonke nemifino yonke. Noma, uma ukuwengeza ngesikhathi sokudla kungenankinga, ungahlose ukuphinda kabili ukudla kwakho kokubili.

Inzuzo yokulawula 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.

Ibhonasi yezempilo: 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.

4. KHETHA IMIKHIQIZO YOSUKU ENCANE NGAMAFUTHA

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.

Inzuzo yokulawula isisindo: Le yindlela elula yokonga kuma-calories ngaphandle kokunikela ngokunambitheka. 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; IHäagen 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. Ithiphu: Gxila ekusikeni amafutha agcwele.

Ibhonasi yezempilo: 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.

5. 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.

Inzuzo yokulawula isisindo: Ukuphuza amanzi kukwenza uzizwe ugcwele, ngakho-ke kungenzeka udle kancane, futhi kusiza ukuthi ungadli lapho ungalambile. Abantu abaningi baphendukela ekudleni lapho bomile empeleni. Ithiphu: Phuza amanzi esikhundleni seziphuzo ezinoshukela namajusi ukuze ufake amanzi futhi wonge amakhalori.

Ibhonasi yezempilo: 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.

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