Sonke sitshelwe ukuthi siyilokho esikudlayo. Esikudlayo nesikuphuzayo kunomthelela omkhulu empilweni yethu. Ukudla okunempilo kungakusiza uthuthukise izinga lakho le-cholesterol, wehlise umfutho wegazi lakho, ulawule ushukela wakho, ulawule isisindo sakho futhi unciphise ingozi yokuba nezinkinga zempilo ezingamahlalakhona njengesifo senhliziyo nesifo sikashukela.
Kodwa uma ufunda lesi sihloko, cishe kusho ukuthi usuvele ufuna ukudla okunempilo futhi unikeze umzimba wakho imisoco oyidingayo ukuze uzizwe ulungile futhi uhlale uqinile. Awunasiqiniseko sokuthi ungaqala kuphi, futhi uzizwa ulahlekile. Kuyaqondakala lokho. Sigcwele imibono engqubuzanayo nolwazi (noma ulwazi olunganembile). Isiko lokudla liye lahlanekezela ukucabanga kwethu futhi lasenza sikholwe ukuthi ukudla okunempilo kumayelana nokulahla amakhilogremu.
Kodwa-ke, izinguquko ezinkulu emikhubeni yakho yokudla, njengokulandela ukudla okuvimbelayo kusebenza kuphela ngesikhathi esifushane, futhi eziningi azihlali. Isu elingcono ukuqala ngezinguquko ezincane ezimbalwa futhi kancane kancane uhlakulele ubuhlobo obunempilo nokudla.
Thenga i-Smart
Kunzima kakhulu ukunamathela emikhubeni yokudla enempilo uma isiqandisi sakho sigcwele ukudla okungenamsoco, ngakho-ke ufuna ukuqala imikhuba yokuthenga enempilo.
Okokuqala, ungalokothi uye ukuyothenga igrosa ngenkathi ulambile. Ucwaningo lubonisa ukuthi lapho belambile, abathengi bavame ukuthenga ukudla okunekhalori ephezulu, okungenampilo. Kungcono ngaso sonke isikhathi ukuyothenga igrosa ngemva kokudla noma okungenani ukudla okulula.
Okwesibili kukho konke, udinga ukuba nohlu. Uma ungaqiniseki ukuthi yini okudingeka uyithole, maningi amathuba okuthi uvumelane nemibono. Ngohlu, uzogcina isikhathi, imali, futhi uzokwenza ukukhetha okunempilo.
Ungazinciphisi
Ukwenza izethembiso kuwena ukuthi ngeke uphinde ube nokudla okukhonzile akunangqondo futhi akusimame. Empeleni uzibekela ukwehluleka. Kuzokwenza ukudla okunqatshelwe kufiseleke kakhulu, ngakho-ke maningi amathuba okuthi uvume futhi uzitike.Kunalokho, kufanele wenze indawo yokuzitika ngezikhathi ezithile. Leli isu elingcono ngoba likhulisa ukuzithiba, futhi ngeke uqale ukucasuka “ukudla okunempilo.” Ngokwesibonelo, ake sithi uyawathanda ama-dessert. Esikhundleni sokuzitshela, ngeke uphinde ube no-ayisikhilimu bese udla isigamu-gallon ngesikhathi esisodwa, ungaphuma ngezikhathi ezithile futhi uzithengele i-gelato ice cream. I-Gelato akulona nje igama lesiNtaliyane lika-ayisikhilimu. Iphansi kushukela namafutha futhi iphinde ipake ukunambitheka okwengeziwe.
Ukuzivumela ujabulele izingxenye ezincane zedessert eziyintandokazi yakho noma izitsha zamaholide kuyingxenye yokuthuthukisa ubudlelwano obunempilo nokudla.
Gwema Ukudla Kwemfashini
Izidlo zemfashini zikhangiswa ngezithembiso zokuthi zingakusiza ulahlekelwe isisindo ngokushesha. Abanye babo bayafeza ngempela lezo zithembiso. Ngeshwa, eziningi zinemingcele kakhulu futhi, ngakho-ke, azihlali. Umphumela uba i-yo-yo dieting. Ulahlekelwa ngamaphawundi ambalwa, kodwa uwazuza ngokushesha nje.
Ngaphezu kwalokho, ucwaningo lubonisa ukuthi i-yo-yo dieting yandisa ingozi yomfutho wegazi ophakeme, isifo senhliziyo, isifo sikashukela, kanye nesifo se-metabolic. Bangase balinge ngoba ubona bonke labo bufakazi babantu belahlekelwa isisindo esiningi ezinyangeni ezintathu noma ezine kuphela, kodwa i-yo-yo dieting iphambene nokudla okunempilo.
Yehlisa kancane ijubane
Elinye icebiso elilula ukudla kancane kancane. Mhlawumbe sesijwayele ukudla siphuthuma ekudleni kwasemini emadeskini ethu ukuze sihlangabezane nezikhathi ezimisiwe. Nokho, ijubane odla ngalo linomthelela ekudleni kwakho kanye nesisindo sakho.Lokho kungenxa yokuthi isifiso sakho sokudla silawulwa amahomoni afana ne-leptin ne-ghrelin. Lawa mahomoni azisa ubuchopho bakho ngezimpawu ukuthi ulambile noma usuthi. Kuthatha cishe imizuzu engamashumi amabili ukuthi lezi zimpawu zifike ebuchosheni bakho, okusho ukuthi uma wehlisa ijubane, mancane amathuba okuthi udle ngokweqile ngoba ubuchopho bakho buye baba nesikhathi esanele sokwamukela isignali yokuthi ususuthi.
Ucwaningo lubonisa ukuthi ukudla kancane kunciphisa ukudla okunama-calories nokuthi abadla ngokushesha banamathuba angu-115% okuba nesisindo esingaphezu kwalokho abadla kancane. Ukudla kancane kancane kusho ukuthi uzoba nesikhathi esengeziwe sokuhlafuna kahle ukudla kwakho, okubuye kwahlotshaniswa nokulawulwa kwesisindo esingcono.
Phuza Amanzi Anele
Cishe ukuzwile lokhu izikhathi eziyisigidi, kodwa kuyiqiniso: ukuphuza amanzi anele kubaluleke kakhulu empilweni yakho. Okubaluleke nakakhulu ukuthi ungafaki iziphuzo ezinoshukela esikhundleni samanzi. Amasoda, iziphuzo zezemidlalo, ngisho neziphuzo zezithelo zigcwele ushukela nama-calories amaningi.
Ucwaningo lubonisa ukuthi abantu abaphuza amanzi lapho bomile esikhundleni seziphuzo ezinoshukela, badla, ngokwesilinganiso, ama-calories angu-200 ngaphansi ngosuku. Ucwaningo luphinde lubonise ukuthi ukuphuza amanzi ngaphambi kokudla kunciphisa kokubili ukudla kanye nokudla kwekhalori.
Nciphisa Ukudla Ushukela
Ushukela omningi awubi nje emazinyweni akho. Yandisa ingozi yezinkinga zempilo njengesifo senhliziyo, isifo sikashukela, nokukhuluphala. Kufanele uqaphele ikakhulukazi ngoshukela owengeziwe. Isibonelo, ithini elilodwa lesoda liqukethe amathisipuni ayi-10 kashukela. Ngisho nokudla okukhangiswa ngokuthi "okuphilayo" kanye "nokunempilo" kungaba noshukela omningi, ngakho-ke kubalulekile ukufunda ilebula.Ukudla okulula okunoshukela nokudla okugayiwe nakho kuvame ukuba phansi kakhulu ezakhiweni ezidingwa umzimba wakho ukuze usebenze ngendlela efanele. Amakholori angenalutho.
Nciphisa Usawoti
Usawoti omningi awuyingozi empilweni yakho. Kungakhuphula umfutho wegazi lakho futhi kwandise amathuba okuba nesifo senhliziyo nemithambo yegazi. Iningi lethu lidla ngaphezu kokuphindwe kabili kwenani elinconyiwe, elingamagremu angu-5 noma okulingana nethisipuni ngosuku. Lokho kungenxa yokuthi lapho sifaka usawoti omningi ekudleni, kulapho ama-taste buds ethu ejwayela ukunambitheka okunosawoti. Uma unciphisa ukudla, uzobona ukuthi ukudla obucabanga ukuthi akunalutho futhi kudinga usawoti owengeziwe manje kunambitheka kunosawoti omningi ngemva kwesikhashana.
Ukuze unciphise usawoti, kufanele uqale ngokukhipha usawoti kanye nama-condiments anosawoti etafuleni, ukuze ungalingeki ukuwengeza ngaphandle komkhuba. Ukudla kuzonambitha emasontweni amathathu noma amane okuqala, kodwa-ke ama-taste buds akho azoshintsha, futhi uzokwazi ukujabulela ukunambitheka kwemvelo kokudla. Uzofuna futhi ukuqaphela ngenkathi upheka. Ezinye izithako, njengemifino ekheniwe, isitoko, noma isoso yesoya, sezivele zinosawoti omningi.