Okuqukethwe
Ukuqala kwentwasahlobo kwenza abaningi bethu bacabange ngokubeka imizimba yethu ngokuhlelekile. Futhi ngaphambi kokusebenzisa usizo lokudla okuhlukahlukene, kungaba nengqondo ukucubungula imikhuba yakho yokudla, engaholela ekutholeni isisindo nempilo ebuthaka. Imiphi imikhuba okufanele uyishiye ngemuva?
Umkhuba wokunganaki ukudla kwasekuseni
Ukuze uqale umzimba wakho futhi uwushunise ukuze usebenze kahle phakathi nosuku, akufanele uyeke ukudla kwasekuseni. Ngasikhathi sinye, ibhulakufesi aliyona ikhukhi nekhofi, kepha isidlo esigcwele esinamaprotheni nama-carbohydrate ahlala isikhathi eside. Kungale ndlela kuphela lapho ungabamba khona kuze kube isidlo sasemini ngaphandle kokuphazamiseka kokudla okulula. Ngesikhathi sokudla kwasemini, indlala kufanele ibe isesilinganisweni, ukuze ingatholi ukudla.
Ushukela owedlulele
Uma ususa ushukela owedlulele eziphuzweni - itiye, ikhofi, amanzi - ungafinyelela imiphumela ephumelelayo ekulahlekelweni kwesisindo. Futhi ukuze iziphuzo zibe mnandi, yeka ikhofi esheshayo kanye ne-infusions eshibhile. Iziphuzo ezinhle zicebile ngokunambitheka futhi azidingi ushukela. Ngokuhamba kwesikhathi, ama-receptors azosetshenziswa futhi ngeke akwenze ufune ukwengeza isiphuzo esimnandi.
Umkhuba wokubamba ingcindezi
Ukudla kungakusiza ukubhekana nezimo ezimbi nemiphumela yengcindezi. Ubuchopho bunikeza umyalo - uma uzizwa ungalungile enhliziyweni, yidla, okungcono kakhulu, ukudla okunama-carbohydrate amaningi, okuphakamisa amazinga kashukela egazini futhi kunikeze injabulo esheshayo. Kungcono ukubuyisela lo mkhuba ngomsebenzi womzimba. Ingabe kuyadabukisa? Squat phansi noma phansi kwami. Uma ungenamandla okulwa nesifiso sakho sokudla, thatha imifino noma izithelo.
Kukhona konke nesinkwa
Isinkwa sinezela ama-calories ekudleni, kodwa akudingekile ngaso sonke isikhathi. Ukudla konke ukudla kwakho ngesinkwa kumane kungumkhuba ozothatha isikhathi ukukuqeda. Isinkwa siyakhukhumala esiswini futhi sidale ukusutha okwengeziwe. Kungcono ukuyifaka esikhundleni sokuphaka okungeziwe kwemifino ecebile ngamavithamini ne-fiber.
I-dessert ngaphambi kokudla
Ukudla i-dessert ngaphandle kwesidlo esiyinhloko kungumlutha. IDessert izonikeza ukuqhuma kwamandla, kepha ngasikhathi sinye, kuyisixazululo senkinga ephezulu kakhulu. Ngokuvamile, ngemva kwesidlo sasemini esigcwele noma isidlo sakusihlwa, izifiso zamaswidi ziyanyamalala, futhi ukudla okudliwe kuzonikeza amandla isikhathi eside.
Yidla ugijime
Hhayi ukudla okucatshangelwe kahle, ukudla okulula okungapheli - indlela eya esisindweni esiningi. Ingqondo ayilawuli okuqukethwe kwekhalori ekudleni futhi ayinaso isikhathi sokucubungula kahle izimpawu zendlala nokusutha. Amakhefu amade ekudleni aholela eqinisweni lokuthi umzimba uqala ukugcina endaweni ebekiwe. Udinga ukugqashula lo mbuthano ononya bese ubeka eceleni isikhathi ohlelweni lwakho lokudla okugcwele.
Yidla ngaphambi kokulala
Isidlo sakusihlwa esinomsoco ngaphambi kokulala sizoqinisekisa ukuthi unokungaphatheki kahle ebusuku nesisu. Ngesikhathi sokulala, zonke izinqubo ze-metabolic ziyehla, futhi ukudla kugayeka kabi. Lokhu kuyiqiniso ikakhulukazi ngenyama enzima. Kuzofanele ulahle lo mkhuba ngomzamo omkhulu wentando.
Isesikrinini
Ngenkathi ubuka uchungechunge lwe-TV noma umdlalo wekhompiyutha, ukudla kudonswa kabi kakhulu. Ukuhlafuna nokugwinya ukudla kuphazamisekile, okuholela ekuphazanyisweni kwezitho zomgudu wamathumbu. Ubuchopho buphazanyiswa isithombe esikhanyayo bese ukhohlwa ukukhombisa ukusutha. Lesi yisona sizathu esivame kakhulu sokuzuza isisindo futhi kufanele sisuswe ngokushesha.
Phuza amanzi amancane
Indlala ivame ukudideka nokoma. Amanzi athuthukisa imetabolism futhi athuthukise ukucutshungulwa kokudla okunikezwa umzimba, athuthukise ukuhamba kwamathumbu. Ihora ngaphambi kokudla okuyinhloko, kufanele uphuze ingilazi yamanzi ahlanzekile angenayo i-carbonated.
Yiba nempilo!
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