Ukuzithiba kokutya xa ulahlekelwa ngumzimba

Kuyaziwa ukuba ukutya okunzulu kunye nokutya okulungileyo kunokugubungela nakwezona ziqinileyo ezintle kwizigqibo zakho. Nangona kunjalo, ukuba ulandela iziphakamiso ezinikeziweyo apha ekuziphatheni kwindlela yokutya kwindlela yokukrazula i-kilos esingekho ngaphezulu, uze ufike kwisicwangciso - uza kukhulula isisindo ngaphandle komnikelo omkhulu. Uyakwazi ukulandelela nokulungisa iimpazamo ezinokwenzeka kwisondlo sakho, kwaye ukwazi ukuba uza kusebenza kunye nalapho "ubuthathaka" kulula khona kwaye kulula ukulahlekelwa isisindo. Ungaqala njani ukuzithiba? Nazi ezinye iingcebiso.

1. Gqiba kwiisisindo ezilungisiweyo, ubhale phantsi umhla kunye nexabiso elifunyenweyo.
2. Ukulinganisa iiparitha zakho eziphambili (umthamo wesifuba, isiswini, isisu kunye namathanga) ngo-cm.
3. Yemihla ngemihla, phawula kwidayari yokuzithiba yonke into oyidlayo kwaye wayilisela ngosuku.
4. Hlela kwikholamu eyahlukileyo ubunzima bohlobo ngalunye lokutya (ubuncinane lubonakalisa), umxholo wekhalori kunye nomxholo weeprotheni, amafutha kunye ne-carbohydrates kuwo. Ngenxa yoko, akuyimfuneko ukusebenzisa iitafile ezibukhali, ngoku kwi-intanethi ungayifumana amaninzi amaninzi kunye ne "counters" ezifanelekileyo zeekhalori kunye nokwakhiwa kwemveliso eyenziwe ngokufanelekileyo kunye nezitya zonke.
5. Bhala indlela izitya ezazilungiselelwe ngayo (ubilisiwe, utyongwe, utyumbile okanye kwi-oven, njl.)
6. Qaphela izizathu zokuthi kutheni udla ukutya ngexesha elithile (okukhethwa kukho okunokwenzeka: ixesha eliqhelekileyo lokutya, ukulamba, ukunyameka, ukukhathazeka kwezikratshi, ukuxhalabisa, ukukhathazeka kwezihlobo, inkcubeko, oogxa ukuze badle isidlo - beentloni ukwenqaba, njl.)
7. Ukurekhoda ixesha lesidlo ngasinye (kubandakanywa ukudla okungafunekiyo).
   

Emva kokuhlalutya ezi ngxelo, unokuziphendula kwimibandela engezantsi.

• Awusidli kakhulu?
• Yiyiphi imveliso edliwayo kakhulu?
• Ngaba akukho na iipesele kunye nemveliso yefriji ekudleni kwakho?
• Ngaba usitya ityuwa? (Isixa sayo kunye nokutya kufuneka sinciphise sibe ngu-2-5 g ngosuku).
• Ngaba unayo ivithamini ezaneleyo ekudleni kwakho?
• Ngaba ukutya kwakho kulinganiswe ngokubhekiselele kwiprotheni, i-fat and carbohydrate?
• Yintoni enokwenzeka ukuyinqabela?
• Ngaba izizathu zokutya zihlala zichanekile?
• Ziziphi iziselo kufuneka zifakwe ngaphandle?
• Ngaba ukhetha indlela efanelekileyo neyingozi yokupheka?
• Ufanele ungadli nini, ngeliphi ixesha?
• Ngaba ukutya okukukhuthaza ukuba udle ngaphezulu (ukunyusa ukutya) kungabandakanywa?
• Ngaba ufumana umuzwa wokuzaliswa ngokuthatha i-calori ephantsi, kodwa ukutya okubalulekileyo (imifuno eluhlaza, iziqhamo, amajikijolo) okanye ukusebenzisa iimveliso ezicebileyo zamandla?
• Ngaba unqabe i-candy, ushukela, ushokolethi, njalo njalo?
• Ngaba uyayeka ngokupheleleyo utywala?
• Ngaba ukutya kwakho kunciphise inani lezilwanyana zezilwanyana kwaye kwandise inani lemifuno yemifuno (ukuya kwi-50% yexabiso lemali)?
• Ngaba udla amanzi kwixabiso elingaphantsi kwe 1 litre?
• Iyintoni imeko yakho jikelele yempilo? Ukuphuculisa oko - isalathisi senzo sokondla ukuba kungekhona kubonakaliso lwangaphandle (ukulahleka kwesisindo), ngoko kungaphakathi - ukubuyiswa komzimba ngokupheleleyo.
• Ngaba udlile amaxesha amahlanu emini, ngexesha elithile kunye nendawo ezolile?
• Zingaphi kangangeentsuku unomnqweno wokutya kwaye wunqobile njani?
• Ziziphi izinto ezigqithiseleyo oye wazithengisa xa usityelele okanye ngexesha leeholide, kwaye njani kule mihla elandelayo ulungisile ukukhupha okuvumelekileyo?
• Ngaba uyakwazi ukunyusa umsebenzi wakho wamandla namhlanje?
  

Ndiyaqaphela ukuba ukuzithiba kuqeqeshwe kakhulu, kukunceda ukunqoba i-hypodynamia kwaye ungathathi izilingo zokutya.

Iintsuku ezimbalwa zezinto ezinjalo ziza kwenzeka kwaye uya kuba nako ukucacisa utshintsho olulandelayo. Umzekelo, ukusela itiye ngaphandle kweshukela, ukutya isonka kwi-flour-grain flour, ukulahla iigleke kunye ngokuqhelekileyo, ukuba ungadli iswekile, ukuba ungabandakanyi i-ice cream, i-sandwiches, i-sausage kunye nezinye ukutya okuphezulu kweekhalori ukusuka ekudleni, kukho imifuno eninzi kunye neziqhamo kwiifom eziqhekezayo okanye ngokunyanga , ungasebenzisi ukupheka ukupheka, kukho amaqanda ama-2-3 kuphela (i-yolk) ngeveki, ungasebenzisi i-seasonings, i-gravies, uphuze ikhofi ngaphandle kancinci, njl.

Ukuthatha ukuzithiba okunjalo nokwenza izigqibo ezichanekileyo kwiimpazamo, ekugqibeleni uya kutshintshela kwisistim sokutya kunye nokulinganisela.

Ezi nyathelo ezilandelayo ziza kukunceda:

• Xa ulungiselela ukuhlala phantsi etafileni, phinda uzenzele: "Ndiya kulawula ngokuthe ngqo ukuziphatha kwam!";
• Zama ukuchitha ixesha elide lokutya, okungenani imizuzu emi-5-10, ukuze ungagqiba ukugwinya ukutya okungakumbi.
• Thatha ikhefu elifutshane xa udla;
• Jonga ukutya kwakho ixesha elide kwaye unononophelo;
• Musa ukufunda, ungaboni i-TV, ungahlali kwikhompyutheni kwaye ungathethi ngexesha lokutya, njengoko oku kunciphisa ukulawulwa kokutya kokutya kwaye ungadla okungaphezulu kunokuba ungathanda kwaye kunokuba uyifunayo;
• Zama ukukhetha ukutya okuqulethe iikhalori ezimbalwa;
• Sebenzisa amacwecwe amancinci, kwaye izabelo zazo ziza kubonakala kuwe kunoko. Kwakhona le mphulo idalwa izitya ezinemibala;
• Nciphisa ubuncinci okanye wenqatshelwe ngokupheleleyo i-mayonnaise, i-ketchup kunye neesekhisi zoshishino;
• Musa ukuhlala emva kweeyure ezingama-3 ngaphambi kokulala;
• Vuka kwisikali rhoqo ekuseni emva kwendlu yangasese, kodwa ngaphambi kokutya kwasekuseni uze ulungise ubunzima bakho;
• Nika ukhetho oluthe xaxa ekutya okuphantsi okanye okuluhlaza;
• Emva kokuba uzive ugcwele, yima ukutya;
• Hlela ngezihlandlo ukuba ukhulule kwaye uhlambe "iintsuku".
  

Ngoko, ukuzithiba kwakho kokutya okunomsoco kusebenza kakuhle, kufuneka:

• Yenza uluhlu lweephene zabo kwisondlo;
• Zonke iintsuku ezingama-5-7 ukwenza izilungiso ezifunekayo kuyo;
• Yonke imihla, ukurekhoda okuncinci kwincwadana ye-self-control.