Yidla kwishedyuli
Qinisekisa ekudleni rhoqo imihla, kwaye kungekudala uza kuguqula umzimba wakho ukuba ulinde ukutya ngexesha elingenakucala kwaye ungapheli ngokukhawuleza. Kwaye emva koko, ukutya okungekho kuhlelwe rhoqo kuphezulu-khalori kwaye kuqulethe ushukela oluninzi. Ngomhla ngaphandle kokutya, isitya esinye kuphela sivumelekile. Le "ngongoma" ichazwe kwiinkqubo ezininzi zokulahlekelwa kwesisindo: usuku apho unako ukutya nantoni na. Kodwa akukuhle kuphela, kodwa neengxaki zokutya, kuba, okokuqala, inokunika ndawonye amawaka (ewe, amawaka!) Eekhalori ezongezelelweyo. Okwesibini, emva kokuba kulula ukubuyela endleleni efanelekileyo. Ngoko endaweni yokuphumla komhla, cwangcisa phambili uze ujabule, kuba ngale ndlela awukwazi ukuhluma ngeekhalori. Ulibale malunga ne-pasta kunye ne-pastry evela kumgubo omhlophe. Izifundo zibonisa ukuba abo badla iinqwelo ezipheleleyo banamafutha angaphantsi kwesisu (apho kukho khona kwakhona i-cellulite), nokuba kuthelekiswa nalabo badla ukutya okuncinci kwe-carbohydrate ngokubanzi. Banike ukhetho, ngakumbi namhlanje abakunzima ukufumana xa kuthengiswa.
Umtya ngamnye ugxininise ngenye indlela
Ukuthulula kwisitya sokutya kwamagqabi kunye namaqabunga ahlukeneyo, usebenze ukuveliswa kwama hormone ezithandekayo, kwaye ziya kukunyanzela ukuba utywala ngokungekho isizathu esicacileyo. Kunoko, khetha ukutya okulula kunye ne-flavored pronunciation, oya kuzama ukugxininisa. Sebenzisa iziqholo ezinjengobomvu obomvu, i-paprika, isilili yomhlaba - yonke into equle i-capsaicin, into eyenza ikhulise umvakalelo wokutya kwaye ikuvumela ukuba udle ngokukhawuleza. Ungayithandi ukutya okunesonka? Zama i-cumin, i-coriander, i-turmeric.
Thanda amanqatha!
Kubonakala ngathi oku kuphikisana nomqondo oqhelekileyo? Kodwa ukuba ulahle amafutha enqeni, kufuneka unqobe i-phobia ngaphambi kokutya okuqukethe amafutha enempilo, njengamantongomane, imbewu, i-avocados. Banikela ukutya kukuvumba elimnandi, banike umqondo wokwaneliseka ngokutya, kwaye ekugqibeleni bancede banqande ubunzima obunzima (kunye ne-cellulite). Into ephambili ukuwasebenzisa kuphela njengokongezwa kwisitya. Lubricate i-sandhed avocado sandwich enepuni okanye uphonsa imbewu encinane kwisaladi.
Qala nge-snack
Ngokomphando, ukuphazamisa ukutya kwakho ngaphambi kokutya okanye isidlo sakusihlwa, uya kudla ngaphantsi kwesidlo esikhulu. Qala ngenye ye-snacks echanekileyo kwi-kcal ye-100, uze uye kwisidlo, udle ukutya ngokulandelelana okulandelayo. Imifuno yokuqala (okufuneka ibe yingxenye yesabelo sakho), ke iimveliso zeprotheni kwaye, ekugqibeleni, i-carbohydrate epheleleyo-okusanhlamvu. Yidla kuqala, imifuno iza kukunelisa ngenxa yemveliso ephezulu yefiber. Kwaye kuba kuya kuba nobuninzi, ingqondo iya kulungisa isabelo esikhulu kwaye iyaneliswa yiyo. Yaye xa uthe waya ekudleni ukutya kwe-carbohydrate, uya kuba ulungele ukuyeka ngexesha.
Ngolunye usuku ngeveki, ube ngumhlaza
Izifundo ziye zabonisa ukuba abathandi bezilwanyana bangama-27% amathuba amaninzi kwaye amaninzi angama-33% athoba enqeni (amafutha anobungozi obangela ingozi yesifo senhliziyo). Ukongeza, "inyama yokutya" idla umyinge we-700 kcal ngosuku.
Qeqesha u kuthanda
Uqeqesho lusebenza ngokumangalisayo! Kwaye ngokutya okunempilo,! Njalo xa wenza umgudu phezu kwakho kwaye unqabe ukutya into ethile ekudleni kwakho okungafanelanga, uyomeleza "ukukhusela", okuya kukunceda uze uxhathise izilingo.
Ukunyulela i-kcal 100:
- Ubhontshisi obuhlaza. Nciphisa ikomityhi ye-1/2 yamabhontshisi ashushu kunye nerayini yewayini.
- Iipopuni ezigqithisiweyo. Ixesha lonyaka indebe yokupheka ngaphandle kweoli ye-popcorn kunye nompompo omnyama omtsha.
- Isaladi yekhukhamba yemifuno. Thele indebe yekomkomnyi enqatyisiweyo ibe ngumxube we-2 tsp. ioli yeoli kunye ne-3 tsp. i viniga.
- Yogurt kunye namajikijolo. Yongeza i-1/2 indebe yamajikijolo kunye ne-1/4 tsp. i-sinamoni ukuya kwi-1/2 indebe ye-yogurt yendalo.