Xa kunenjongo yokunciphisa umzimba, kufuneka unciphise ukutya kwakho. Ukuba ungadli indlala enkulu udinga ukukopela. Kule nqaku, sinika iindlela ezili-21 zokwenza oku.
1. Qala ngesobho
250 ml umhluzi kunye nemifuno okanye inkukhu okanye isinkwa sekhilimu phambi kwesitya esikhulu sisenza izimangaliso: isitshizi esishushu esigcwalisa esiswini sinika ukuvakalelwa kwangoku kwangoko.
Ukuhlalutya indlela abaziphatha ngayo abantu kwi-buffet, izondlo ziqaphele ukuba bengenaso isondo sazo sadla i-73% ngaphezulu kwesobho kunokuba babenelisekile ukuba babe nexhala, kwaye abazange baqonde le nyaniso.
Hamba ngemihla
Kwaye kwathiwa ekudleni kokuthandana, abafazi babonisa ukuthobeka ngakumbi, kunokuqhelekileyo, ukutya. Kodwa amadoda, ngokuchaseneyo, anemihla eyaziwayo kwimini.
4. Ungabi nesidlo ngekhandlela
Ukukhanya okuqhaqhaqhaqhaqisayo ngumhlobo othembekileyo wokutya ngokutya.
5. Yidla inyama
Kwixesha lokulinga, izazinzulu zaseMelika zifumene ukuba abantu, ekudleni kweso sondlo ukutya kwiprotheni kwakungama-30%, badla umyinge we-441 kcal ngosuku abangaphantsi kwabo bafumana i-15% kuphela yeprotheni. Kodwa gcinani engqondweni: ukwanda kwenani leprotheni ekudleni kuya kuhamba emzimbeni kuphela ukuba awukhathaleli ngomsebenzi osebenzayo kwi-gym.
6. Vala amehlo akho
Ngenxa yentshisekelo, zama ubuncinane kanye ukuba ube nesidlo sakusihlwa. Itafile yiyo yonke into oceba ukuyidla, zibophe ngefowuni-toni uze ubophe amehlo akho. Ingundoqo yolu vavanyo kukuba uqiniseke ngamava akho: ukuvakalelwa kwexesha elikhoyo lithatha ixesha elide ngaphambi kokuba udibanise. Inkcazo ilula. Umntu akafanele aphulaphule iimpawu zomzimba wakhe, ukuba bonke oogxa kwixesha lesidlo sasemini baye bayala i-dessert okanye into enomdla eyenzekayo kwiTV, okanye ummi wobugcisa uye wafunda ukuba isidlo sakusihlwa kufuneka sibe nzima. Kodwa ukuba ufunda ukuphulaphula umzimba wakho, ngoko ukhangele kumsebenzi obalaseleyo, umzekelo wakho unokuba nomona.
7. Phuza i-multivitamines
Uninzi lwezifundo zibonisa ukuba umzimba womntu uhlawulela ukungabikho kwezinto ezilandelelanayo ngokusebenza ngokusebenza kwehomoni yeghrelin, ejongene nesidlo sezilwanyana. Yaye wena, ke, udla ngaphezu kokucwangciswa.
8. Jonga izandla zakho
Faka ifom kwindawo "engekho ukusebenza" (ngakwesobunxele, ukuba unesandla esifanelekileyo) -nceda uqinisekise ukuba ngokukhawuleza, ngokuqhelekileyo, akuyi kusebenza. Yiloo nto oyifunayo: ukuxinwa kwe-hormone ye-leptin ifinyelela kwinqanaba "yonke into, andinakukwazi" malunga nemizuzu engama-20 emva kokuqala kwesidlo, oku kuthetha ukuba ngexesha lokuphuma kwipaladi, kukho enye into eya kuphazamiseka.
9. Thanda amaqabunga
Ngenkqubela yophando lwezenzululwazi kubonakaliswa: abafazi, abaqalisa ukudla isidlo seelayiki (100 kcal), badla i-12% engama-calories ngaphantsi kwetheko-nangona babengacingi ngokutya okanye nayiphi na imiqobo. Izondlo zikholelwa ukuba yonke imfihlakalo yimizi enesondlo esinezityalo eziluhlaza.
10. Shintsha uhlaza
Emva kophando oluninzi, izazinzulu zaseTshayina zifumene ulwazi lokuba lo mbala usebenza kumntu onomtsalane. I-Siniescattery, i-napkins kunye neengubo, ngokubhekiselele kwimbono yesiShayina ngobuqili, nyanzela umntu ukuba athabathe ngokukhawuleza kwaye athathe ngokukhawuleza iimpawu zengqondo, ukuchukumisa ukuxhamla. Kodwa ke, akukho mntu unokuthintela ukulungiswa kweendonga ezisezulwini ezulwini kunye nesidlo sesidlo ngombono wolwandle.
11. Qaphela i-pizza
Abagadi bezondlo abaqapheleyo bayaphawula ukuba ukutya okunqunywe ngamagqabi adibeneyo (njenge pizza okanye i-pie yomnini-mali) inobungozi obunzima kwiqonga. Le fom ayikuvumeli ukuba uhlolisise ngokwaneleyo ubukhulu be -porportion-yinto engundoqo kwimfihlelo yokuba i-aple unit ihlala iphela ngokukhawuleza.
12. Hlanganisa amanqatha
Ukutshisa i-carbohydrate ngokukhawuleza, umzimba wakho unelithuba elaneleyo-kwaye emva koko ucela ukutya. Ukusetyenziswa kwamafutha kunokuthatha ixesha elide, kodwa uloyiko njengomlilo. Kwaphela ngokupheleleyo. Ukusilela kwamanqwanqatha ama-braking iinkqubo emzimbeni (kwaye ke, ukulahleka kwesisindo). Ukuze ube kunye nokondliwa kakuhle kumntu wakho, faka kwimenyu ewusizo engabonakaliyo: kwi-saladodobavlyay i-avocado tincetu, inantambo okanye imbewu, yenza abahlobo kunye neentlanzi kunye neentlanzi kwioli ephezulu yeoli.
13. I-Pei
Into ephakathi kokutya nokusela, iziqhamo ze-smoothie ngesiseko sokusela i-yogurt zilungile kwiimpawu ezintathu. Epheleleyo yeprotheni, yalalisa indlala; i-fiber, ukunika umvakalelo wokungahlali ngaphandle kweekhalori ezingaphezulu (sibonga kwiziqhamo); kunye ne-calcium (ngokukodwa xa udibanisa i-yogurt kunye nebhanana) -yinto yokugqibela ixanduva lokuba umzimba uphiswa, kwaye ungagcinwanga.
14. Khetha isonka
Ukwenqaba kuyo kunzima, kwaye akuyimfuneko. Yidla nje ingqolowa engeyiyo ingqolowa, kunye neengqolowa ezipheleleyo zomgubo we-wholealty-it's times times and more.
15. Ayikho
Abanikazi beevenkile bayazi kakuhle into yokuba umhlobo oyintloko womdla wempisi ubanda, yingakho ama-air conditioners afaka i-reel egcweleyo. Indlela efanelekileyo yokungazihendeli isisu sakho kukugcina umzimba ufudumele.
16. Gwema izihlwele
Ngokomyinge, umntu odlayo kwiinkampani ezintathu ezifanayo, obhubhisa i-75% ngaphezulu kokutya kunokuba umntu adle yedwa. Kwitafile yegama elingenamagama - kabini ngokuqhelekileyo.
17. Hlonipha amagama
Oososayensi baseBritani baye bafumanisa ukuba iimveliso eziqhelekileyo zinokubaluleka kumlinganiselo wakho kunokudla okuphantsi kweekhalori eziphantsi. Kwimeko nayiphi na into, abathathi-nxaxheba kulolu vavanyo, abathandayo ikhekhe lomdabu, bazive benelisekile kwaye banelisekile kwaye badla ngaphantsi kokuqhelekileyo kwiiyure ezingama-24 ezizayo. Abo bakhethe i-dessert ye-dessert, mayeke onke amaninzi kwaye ekugqibeleni adle.
18. Ukuqhaqha iinqwelo
Izazinzulu zase-Ireland ziqwalasela ukuba iinqwelo ezinobumba zithuthuzela omncinci ngakumbi kunokuba umntu opheka. Makhe songeze: ixhalabele imifuno eninzi kunye neziqhamo.
19. Khumbula iinkomo
Enyanisweni, badla ngobulumko kakhulu: phantse ngaphandle kwekhefu, kodwa ngegum. Esi sicwangciso sichaphazelekayo kuwe: hlukanisa imenyu yemihla ngemihla ekudleni ezintlanu (300-350 kcal nganye), emva kwexesha eliqhelekileyo (malunga nama-3 iiyure), ngoko izinga lezeshukela legazi aliyi kuguquka ngokukodwa, kwaye uya kuba ngumkhuselekanga kwizinto zokulambela ezikukutshabalalisa indlela yokuvuma.
20. Gcina umoya wakho
I-pie ebisiwe ngokutsha kunye ne-sinamoni inamandla kuneyona nto inamandla kakhulu, musa ukuphikisana. Ubuncwane bakhe bomoya buvuselela ukugcinwa kwe-insulin, ubuchopho bubona loo mqondiso ngokungathandabuzekiyo: umsikazi ulambile. Ngoku kuyacaca ukuba kutheni ukuhlangana nabangani kwi-coffee-confectionery "ngaphezu kwekomityi yeti" - ngaba ngaba oku kuhlambulukanga kobubi?
21. Thatha intlanzi
Kwinqanaba lemveliso eyanelisayo ukulambile indlala, eyaqulunqwa ngugqirha wase-Australia uSuzanne Holt, intlanzi ihlala kwindawo yesibini ehloniphekileyo - phakathi kweetatate kunye ne-oatmeal. Oku kuthetha ukuba ii-klocalories eziyi-100 ngendlela yeentlanzi zizalisekile kunokuba iqela lenkukhu okanye imvu ixabise enye i-kcal 100. Kodwa azikho izinto ezinomsebenzi ngakumbi kwiintlanzi kunezo zibhotile ezifanayo.