Ngamanye amaxesha kunzima ukuzilawula, ingakumbi ukuba ufuna ukutya (kwaye ngubani ongakuthandiyo?). Ngethuba lophando lweZiko leZondlo, izondlo ziye zacelwa ukubala ukuba zinani iikhalori ngosuku abazifumanayo. Ngenxa yoko, kwabakho ukuba abaqeqeshi begqithise isiqhelo ngobuncinane nge-10%. Ngenxa yoko, kulula ukuqonda ukuba kutheni singakwazi ukunciphisa umzimba, nangemva kokubukela yonke into esiyidlayo. Ngokumalunga nendlela yokunciphisa umzimba ngokufanelekileyo ukuze ungabi nesisindo kwakhona kamva kwaye eli nqaku liya kuxutyushwa.
Kucacile ukuba le ngxaki ingasombululwa: qalisa idayari apho uya kubhala phantsi yonke into oyidlayo. Izifundo zibonisile: le ndlela ayikukunceda nje ukuba ulahlekelwe isisindo kakuhle, iya kutshintsha isimo sakho sengqondo ngokubhekiselele kokutya ngokubanzi. Uvavanyo lwaluqhutyelwe: inani elithile labaniki bezondlo babhala nganye ibhotile yetshokoleji kwidayari, nganye i-apula ayidlayo, bonke abathatha inxaxheba banikezwa ukutya okulula kwe-carbohydrate, abazange bagcine iirekhodi. Ngenxa yoko, kwavela ukuba abo baholele idayari, balahlekelwa isisindo ngokukhawuleza kunabo babesondlo. Xa usebenza nedayari, yonke into yaqwalaselwa ingqalelo: ubunzima, ukuphakama kunye neempawu zendalo. Kwaye into ebalulekileyo kakhulu: inani leekhilogram eziyehliweyo lixhomekeke kwinani leentsuku apho idayari ezifakiwe zigcinwe.
Nazi izizathu ezihlanu zokuba kutheni ukugcina idayari enjalo, nangona ungenakuthemba ngezidlo.
1. UFUNDA KUNYE NOKUBHALA KWAMANQAKU AQINISWE NGOMHLABA. Sivame ukunciphisa umlinganiselo wekhalori yokutya kwethu. Le meko iyancipha ngakumbi xa sidla ngaphandle kwendlu. Ngo-2010, kwaqhutyelwa uphando: 105 ukutya okunzima kuhlolwe kwiivenkile zokutya ezizilawulekileyo, emva koko iindwendwe zacelwa ukuba zichane inani leekhalori ngendlela yazo. Iziganeko zazibandakanya kakhulu ukusela nokutya. Ngokuphathelele izitya eziphambili, kuphela u-38% wabaphenduli bangaphendula ngokuchanekileyo. Oku kuyinkcazo yembono yabantu: izitya ezininzi, kunzima ukuziqiqa. Oku kwenzekayo kunye nomgama kunye nokuphakama.
Nangona abaqeqeshi abakwazi ukujamelana nalo msebenzi. Kwisifundo esinye, iingxowa zokutya ezingama-200 zaxoxwa ngazo. Baye bacelwa ukuba baqambe inani leekhalori eziqulethwe kwiivenkile eziphambili zeendawo zokudlela apho babehlala khona. Okumangalisa kukuba, akukho namnye kubo owayengasondela kwimpendulo eyiyo. Uluhlu lweembono luvela kwii-kilocalories ezingama-200 ukuya kuma-700 kwingxoxo yesitya ngasinye. Ngoko, yeka ukucinga kwaye uqale ukubala. Kukho ezininzi iitafile ezibonisa umxholo wekhalori wokutya ezahlukeneyo.
2. UYA KUHLAWULA UKUQALA I-APPETITE. Yenza uluhlu oluninzi lweesitya oye wadla izolo, qiniseka ukuba ukhumbule okokudlayo ukutya kwasekuseni, isidlo sasemini nesidlo sakusihlwa. Yaye qiniseka ukuba ubonisa ishokoleta oye wayidla endleleni yokusebenza, kwaye upakisha amantongomane ... Ukuba uphekile, faka uluhlu lwakho kunye nento oyenzile.
Kwenzeka njengale: intombazana igcina idayari ngokucophelela, yonke into ibhalwa ngokuchanekileyo, kodwa ayikwazi ukuqonda ukuba kutheni engakwazi ukulahlekelwa isisindo. Emva koko wakhumbula ukuba uhlala ehlafuna i-chewing gum. Kwaye kwimilo nganye kwi-calories e-9, kwaye kwi-packing epheleleyo iqukethe phantse ikhulu. Ukuba ubhala yonke into oyidlayo, ukhetho lwemveliso luya kuba luncedo. Umzekelo, ukuba uhlala uyala i-cappuccino (enye indebe ingama-320 kcal), ngokuqala ukugcina idayari, ngokuqinisekileyo uza kutshintshela kwikhofi eqhelekileyo, apho i-kcal 3 kcal kuphela. Khumbula ukuba okuncinci okwexeshana ekudleni kukukhokelela kumakhilogremu angaphezu kweetandathu ngonyaka!
3. KUNYE, NGOKUBQIBELA, UKUQONDISA INKOSI YAMANYE NGOKUSEBENZISWA KWEZIHLOKO. Ngamanye amaxesha kwenzeka ukuba ibhinqa licinga ukuba liyidla imifuno eninzi. Uhlala ecinga ukuba uhleli kwiklabishi enye - i-broccoli, imibala, i-Brussels. Kwaye emva kokuba eqale ukubhala yonke into ayidla ngayo emini, wafumanisa ukuba wayidla imifuno kanye kanye okanye kabini ngeveki ...
4. UYAZIQONDA OKUFANELEKILEYO. Iingcali zicebisa: ukwenzela ukuba ulahlekelwe ngokufanelekileyo umzimba kwaye ungabi nesisindo kwakhona, kufuneka unqobe isifiso sokutya ngokutya. Ukwenza oku, udinga ukurekhoda nje kuphela into oyidlayo, kodwa nakwiimeko apho udla ngokutya kakhulu. Umzekelo, udla i-tsholatshi eninzi, kuba emsebenzini kukho umatshini ngebhalethi yebhalethi. Okanye uphuze ukusela i-milkshake, kuba endleleni eya ekhaya, uye kwi cafe. Okanye udibanisa into enqabileyo xa ubukela iTV. Xa ulandelelanisa uqhagamshelo olunjalo, ungazama ukuliphula. Gcina iziqhamo okanye amajikijolo ngesandla. Khetha enye indlela eya endlwini: ukuba kukho ipaki kufuphi, thabatha ukuhamba. Ukuba uxinzelelo lubangela ukuba udle, bhetele esikhundleni sekhitshini ukuya kwindlu yokuhlambela - phumula kwindawo epholileyo.
Ibhonasi eyongeziweyo: xa uqala ukulawula isalathisi ngasinye oya kukudla, uya kuhlaziya ngokukhawuleza, kwaye uvakalelo lwe-satiation luya kubonakala ngokukhawuleza kunokuba ungakwazi ukufumana ukutya.
5. UYA KUZISELWA NGEMIBUZO EYISIKHAKILEYO. Idayari inceda ukulungisa iimpazamo zakho kwaye ulandele iinguqulelo. Ngokomzekelo, ukuthelekisa inani leekhilogram liye laphela ngenyanga edlulileyo kunye nelo xesha, ukuchonga iimveliso ezichaphazela ngakumbi ukuguquka kwesisindo, njalo njalo.
Vumela ngamanye amaxesha kunye neentlgenji ezincinane. Ukuba yonke inyanga uyigcinayo ngesibindi kwaye ungadli i-candy enye, unokukwazi ukunandipha ubuncwane obuncinane. Uza kubona, uya kuthanda.
Indlela yokugcina idayari
Fumana ithetha legolide
Idayari inokulungiswa ngendlela oyithandayo - ayinandaba. Unokuba nencwadana eninzi okanye uthenge idayari ukuba ufuna ukubhalela ngesandla. Ukuba ukhetha ukuprinta, ke uqhube uhlobo lwekhompyutheni lwedayari kwikhompyutha yakho yasekhaya. Okona kubaluleke kakhulu, kufuneka uphathe iirekhodi zakho njengento yokuzilibazisa evuyisa. Yonke into eyenziwa ngokuzonwabisa iyasebenza kakhulu kwaye isebenza kakuhle.
Ingcaciso ebalulekileyo yokubhala: ixesha lokutya, yintoni na oyidlayo kunye nokuba ungakanani. Kungcono ukuba usebenzise ukubhala amanqaku emva kokutya. Xa ufuna ukuqokelela ekupheleni kosuku, kuya kuba nzima ukukhumbula zonke iinkcukacha. Ukuba unekhompyutheni yekhomputha, ungakulibali ukuhamba kunye nawe-kwifom ye-notebook encinci, ukwenzela ukuba ngezinye izihlandlo, emva kokutya kwidlo yokutya, umzekelo, unokubhala phantsi inani lokutya kunye nokuxiliswa kwindawo leyo, ukhangele umxholo wezondlo kwiimveliso.
Akukho nto inqabileyo
Hlanganisa i-diary yakho yokungena ngokucwangcisiweyo ukwenzela ukuba zibonise kuphela ulwazi oluncedo kakhulu. Umzekelo, ukuba uhlala ufuna ukuhlafuna okuthile, weqa iphepha uze ube ngamaqonga amabini: kwenye uya kubhala ukuba ufuna ukutya, kwaye kwenye, ukukhawuleza kunye nokukhawuleza ukufumana. Ukuba ubamba iingxaki kunye namava amnandi, uchaza kwidayari yakho iimvakalelo ezazivakalelwa kakhulu ngexesha lokuxhamla "iyeza".
Ukongeza, ukuba uzama ukukrazula umkhwa wokutya into ekhethekileyo yokulala, umzekelo, i-ice cream oyithandayo, isitokethi ohlala ngaso kwifrijini, phawula kwikholamu eyahlukileyo ngexesha le-asterisks xa unako ukumelana. Ekupheleni kwenyanga, fikisa ukunqoba kwaye uzilungiselele umvuzo omnandi.
Ukunyaniseka nawe
Ungakulibali ukubhala phantsi zonke iziqwenga, zonke iipuni zesitya ozama ngazo, ukuhlaziya i-sugar candies, ngokubanzi, into engaphezu kwembewu. Ungalibali ngokusela. Ziqulethe ezininzi iikhalori. Uninzi kakhulu aluboni ukuba kuyimfuneko ukufaka kwiirekhodi zabo iiglasi zewayini elomileyo (120 kcal), ijusi evela kwiphakheji (280 kcal) okanye ibhotile encinci ye-soda e-sweet koda (220 kcal).
Ukumisa imenyu
Ukubala iikhalori kuya kuba lula xa unamava 2-3 ngeveki isidlo sakusasa kunye nesidlo sasemini sinye. Ngokomzekelo, i-oatmeal okanye ibhakheheat porridge kunye ne yogurt kwidlokusasa kunye nesaladi ene-turkey okanye inkukhu yokutya. Kubalulekile ukuba uthanda ezi ziitya.
Hlaziya i nyaniso
Kungakhathaliseki ukuba unomdla kwaye unonophelo, idayari ngokwayo ayikwazi ukuphazamisa umlingani wakho kwaye utshintshe imikhwa yakho de uze uqale ukuhlalutya izenzo zakho. Khetha ixesha lokuhlwa ukuze ubale iikhalori ozifumene ngosuku. Ku luncedo ukuphawula ukuba yeyiphi imveliso yokutya oyisebenzisayo, ukuba kuyimfuneko, lungisa utshintsho lwakho.
Ukuba unethuba kunye neendlela, qhagamshelana neengcali. Namhlanje, iinkonzo zabaqeqeshi bezondlo zifumanekayo, kodwa ngoku, ngelanga, kuphela kwiiklinikhi ezihlawulwayo. Iingcali ziya kukuxelela indlela yokunciphisa umzimba, ungabi nesisindo kwakhona. Kubaluleke kakhulu ukukhuthazwa okulungileyo: zizuze ngokubonakaliswa kwamandla engqondo nokuzinza. Umzekelo, ukuba uyakwazi ukugcina inyanga kwaye ungaphambuki kwisicwangciso, unokuzenza isipho: izicathulo ezintsha, isikhwama okanye isambatho. Kuya kuba yintliziyo evuselelayo!