Wonke umuntu ufuna ukunamathela ekudleni okufanele, futhi kunolwazi oluningi ngakho. Umuntu oqalayo angaluthola kanjani ulwandle lwamaqiniso aphikisanayo? Ungayiqala kanjani indlela yakho yokuphila enempilo? Nansi imithetho emi-5 ephezulu ongaqala ngayo.
Yidla kancane kancane: izidlo ezi-5 eziphambili kanye nokudla okulula oku-2
Sekuyisikhathi eside kufakazelwa ukuthi ukudla okuhlukaniswayo kukhuthaza ukugaya okungcono. Ama-calories angena kancane kancane anikeza umuzwa wokusutha namandla adingekayo empilweni yomuntu. Futhi isisu "silula", okusho ukuthi akukho umuzwa wokulala nokuvilapha. Izinqubo ze-metabolic zibuyela kokujwayelekile futhi inani elincane lokudla ligayeka kalula.
Yidla ukudla okuncane
Ukudla okunomsoco futhi kudinga ukubuyekezwa kokuqukethwe kwekhalori ekudleni ngakunye. Kufanele nakanjani ibe mncane. Ukuhlaselwa okuxegayo kanye nokuphumela ekulimaleni kuzoncipha futhi ngokuhamba kwesikhathi kuzoshabalala uma ukudla kwakho kuba kuncane futhi kuvame. Amagremu angu-350 kwabesifazane kanye nama-500 amadoda ngesikhathi kungaphezu kokwanele.
Qaphela indlela ophuza ngayo
Emini, ulahlekelwa cishe amalitha angu-2,5 amanzi, futhi lo mthamo kufanele ugcwaliswe. Uzothola ilitha ekudleni, okusele kufanele kudakwe, kuyilapho unikeza okuthandayo emanzini ahlanzekile angenayo i-carbonated, bese kuphela ama-teas, ama-compotes noma ama-smoothies. Ngenxa yenani elanele lamanzi, ukugaya kuzoqala futhi izinqubo ze-metabolic zizoqhubeka ngokuvumelana. Ehlobo, inani lamanzi ophuzayo kufanele lenyuke.
Buyekeza ukudla ekudleni kwakho
Ngokufanelekile, uma ufunda ukuthi ungabala kanjani isilinganiso samaprotheni, amafutha kanye nama-carbohydrate kuye ngosayizi womzimba, ubulili, indlela yokuphila, futhi uqale ukukhetha ukudla kuye ngokuthi kungakanani nokuthi yini okudingeka uyidle ngosuku. Kodwa okokuqala, kwanele nje ukunaka ukudla okucebile amaprotheni, ama-carbohydrate amade, i-fiber kanye nesilwane esifanele nemifino yemifino. Nciphisa ukudla okugaywe ezimbonini, ukudla okulula, ukudla okunezingxenye eziningi. Umthetho oyinhloko ubulula, ukunambitheka okungathathi hlangothi kanye nesilinganiso. Isisekelo sokudla okunomsoco okusanhlamvu, okusanhlamvu, imifino, izithelo, inyama enomzimba omncane, izinkukhu, inhlanzi, amaqanda, imikhiqizo yobisi.
Susa ushukela nokudla okusheshayo
Akukhona nje ukuthi lokhu kudla akuzuzisi, kuphinde kuvuse ukulutheka nokuwohloka. Ekudleni okufanele, ukudla okunoshukela nokunamafutha kubizwa ngokuthi “okungenamsoco wokudla.” Lahla kancane kancane, esikhundleni salo ufake ukudla okulula okunempilo. Ngokudla okuyingxenye, ngenhlanhla, imikhiqizo enjalo izofunwa kancane kancane.
Ngokudla okunempilo, izinguquko zokuphila, nokusebenza komzimba kufanele kubonakale ngandlela thile. Indlela yokuphila enempilo ayikubekezeleli ubudlova, ngakho-ke khetha umdlalo ngokuthanda kwakho, ungagxili ngesisindo, kodwa sebenzela ikusasa lempilo yakho - umphumela nemikhuba emihle ngeke ikugcine ulindile!