Luhlobo luni lokutya olulungeleyo?
Cinga ngezinto ozilindeleyo, imikhwa yakho, nokuba unqamle ukhetho lwakho kwisicatshulwa esincinci sokulahleka kwesisindo okanye into efanelekileyo kakhulu kuwe kukutya okunzulu?
Udla nini ngokuhlwa ebusuku okanye kusasa? Ngaba udla ngaphandle komkhwa okanye ngesidlo ekuseni? Yaye udla ngokukhawuleza ngokuhlwa? Kufuneka uhambe ixesha emva kwesidlo sokugqibela ukwenza umzimba. Ekuseni, ukuvuka, uzive ungendawo, kwaye eli lizwe liqhubeka liye emva kweyure emva kokunyuka. Ngoko, usuke ufike emva kwesidlo sakusihlwa, kwaye emva koko emva kokutya uya kulala. Udinga ukutshintsha ishedyuli yakho, ubuninzi obudinga ukuyidla kunye naluphi ixesha oludingayo ngaphambi kokuba ulale. Kwaye kuya kukunceda.
Xa udla, awukwazi ukuyeka nonke? Ekudleni, kufuneka uqeqesho. Ngelo xesha, kufuneka usebenzise amaqhinga eengqondo ezahlukeneyo, kwaye zinika umphumo. Xa udla, ubala iikhalori, kodwa akudingeki ucinge ngalo lonke ixesha, ukulibala malunga nomgangatho. Ngaba wenza nayiphi na inguqu kwimenyu, okanye udla ukutya okufanayo ukutya? Kufuneka ukhethe ukutya okulungileyo, kodwa ukutya okulungileyo kukuba, ukuba utshintshe, udla, kwaye udle, ungadli ukutya okulungileyo kwaye udle ngokutya.
Lilixesha elihle lokuhamba ukutya?
Xa ukhulula kwaye uphumule, ke ungcono utshintshe indlela odla ngayo. Isikhathi sokutya singabani na, ngokubalulekileyo, ukuba nomnqweno nomoya. Ixesha elihle kakhulu lokutya, eli lixesha elikhulu, ngenxa yokuba uya kuba nenkxaso "phezu", kwaye oku kuya kunceda ukumelana novavanyo.
Ukwenza utshintsho kwinkqubo yokutya, kuyimfuneko xa umzimba, njengoko wawuthetha ngokusesikweni, ukuba awukwazi ukuhlala njengako, kwakhona umzimba wakho ulungele ukutya kwaye uza kukunika yonke inkxaso. Ngoko thabatha uphinde ugxume kwi-bandwagon yesitimela esishiya, musa ukuchitha ixesha. Yaye yonke into iya kuhlaselwa, kuphela kufuneka uqale. Ukuba usaphoswa leli thuba, yintoni na xa uza kubuya kuwe.
Xa ungeke uhambe ngokutya?
Xa umzimba wakho uxakeke ngeengxaki ezibalulekileyo, awukwazi ukutshintsha inkqubo yamandla. Awukwazi ukuhlala phantsi ngexesha lokugula, ukukhulelwa, okanye ukugqithisa. Ukuba uhamba kwinqanaba lonyango, ukuba ungumguli wesifo sikashukela okanye usifo sikashukela, thatha amayeza, uze uxubushe nodokotela wakho ukutya okuzayo. Ungalokothi unike igazi ngexesha lokutya.
Iziganeko ezimbi
Xa inkqubo yombane iguquka, umzimba uqala ukutshintsha, uphinde ufumane ixesha lokuhlengahlengiswa. Kwaye akukho sizathu saloo mva, uya kuziva iziphumo zenkqubo. Ukuphendula kwendalo kunye nokutshintsha kwondlo kungokwesikhashana. Udinga ukwazi ukuba iimfuno kunye nemikhwa emidala kufuneka iguqulwe.
Unako ukufumana:
- utyumbe, intloko, ubuthathaka,
- imeko esondele ekulahlekelweni kwengqondo,
ezibandayo, ezibandayo,
Ulwimi lunokumiselwa, ubunzima bokuphefumla.
Xa usondla, ungathathi iibhafu ezitshisayo, ugweme ukuzikhandla ngokomzimba (uhambo olude, ukuhamba kude, ukugijima). Kuya kuphucula imeko yakho kuphela. Yaye ukuba unenkxalabo malunga nemeko yakho, kufuneka udibane nodokotela.
Ukuba ukugubungela esiswini, oku akuthethi ukuba ulambile, nje ingqondo, ngokuya kumkhwa omdala, ithumela iimpawu kwiiyure ezithile. Kungekudala unokufunda ukuhlukanisa ukuvalelwa yindlala kwindlala engamanga, evela kwimemori yakudala. Ukuba ulambile, umzimba uya kufuna ukutya, kungabikho ieskese okanye ii-chips.
Zincede
Kulula ukuthetha ukuba uhambe kunokutya kunokukwenza. Kukho iingcebiso ezininzi eza kwenza kube lula. Susa i-tentimitha yeetenti kunye nezikali kude nawe. Abalawuli bakho baya kuba yimpahla kunye ne-silhouette kwisibuko. Kubalulekile ukuba uhlale uxakeke ngexesha lonke, ngenxa yoko kufuneka wenze uluhlu lweengxaki ezifuneka zixazululwe, kwaye uzisebenze kakuhle. Into ephambili kufuneka uyenze ukuphumelela. Kwaye iingcamango mazibe zi: "Ndiyakwenza!", Kwaye akunjalo ukuba "Mhlawumbi ndiya kuphumelela."
Fumana isifundo apho wena ngokwakho uza kuzinikezela ngokupheleleyo. Emva koko uya kukulibala ngokutya kwaye ukhumbule kuphela xa ufuna ukutya, kwaye kungekhona nje umnqweno wokuba unokutya. Emva kokutya, buyela kwishishini eliphazamisekile. Musa ukuzityhila ngaphakathi kwakho. Khangela iimfuno ngaphandle kwekhaya nangaphandle kwakho.
Ngentsasa, zama ukuqala ukuqhuba okufudumeleyo ngokukhawuleza. Xa ungekho, ukhawuleza uza kucinga ngokutya. Ukufudumala kuzakukhawulezisa iinkqubo zokuxilisa emzimbeni, kuya kukugubungela, kuya kuphakamisa isimo sengqondo kwaye kuya kuba nomnqweno wokuqhubela phambili ishishini eliqalile, kwaye oku kukutshintsha kwindlela yokutya kunye neendlela zokuphila.
Asikho isidingo sokunamathela kwizidlo ezifunyenweyo: isidlo sakusasa, isidlo sasemini, isidlo sakusihlwa. Xa abahlobo bakubiza ukuba udle, cinga malunga nokuba ulambile ngokwenene okanye hayi? Ukuba uvakalelwa kukuba akukho mnqweno, nqabela ukujoyina. Xa behlambalaza kuwe, baqala ukubeka uxinzelelo kuwe, ngoko bafundiswa kakhulu, kungekhona wena. Kuyafana okunye okudliwayo kwisidlo sokutya, xa unikezelwa ukuthatha isahlulo sesibini.
Yidla xa ulambile ngokwenene, kwaye kungekhona nje ngenxa yokunyamezela, xa ungaziva ulambile. Yeka ukutya xa uziva uzalisekile, kwaye kungekhona xa ubonakala u-overeaten, kwaye unesitya esingenanto. Ngokukhawuleza uhlambe izitya uze uqale elinye ishishini. Kwiingcambu, utshintsho, isimo sengqondo sokutya, ukuze ube nempilo kwaye ucebile, kufuneka udle ngokungancinci. Oku kuyimfuneko kumzimba wakho.
Sebenzisa amacwecwe amancinci. Zama ukuzibeka kwisitya esincinane kunokutya ongathanda ukuyidla, ngelixa ukutya kufuneka kubonakale kukhangayo. Kufuneka udle ngokukhawuleza, kufuneka uhlaziye ukutya ngokufanelekileyo, kuba unamazinyo ukwenza oku, kwaye uza kubona ukuba udlile ngaphantsi, kwaye uzive ungcono.
Musa ukusela xa udla
Lungisa ukutya okuninzi njengoko udla. Akudingeki ukuba unike intsalela kwinja, iya kuba yinto enqatha. Musa ukugcina iimveliso ezinjalo endlwini ofuna ukuyiphepha. Ukuba awukwazi ukukhumbula izitya ozidlayo ngosuku, kungcono ukubhala phantsi kanye. Musa ukucinga ukuba uyadla, udinga ukutya kangangoko ufuna. Isizathu sokutya sinokuba yindlala yangempela.
Ukunamathela ngokuthe ngqo ekudleni. Ngokomzekelo, kwi-8.00 yokudla kwasekuseni, ngo-13.00 - ngesidlo sakusihlwa, ngo-18.00. Akukho nto kufuneka itywe emva kwe-20.00. Kwaye ukuba uya endlini yangasese ebusuku, uphazamise ubuthongo bakho, kwaye umhla olandelayo uza kubangela ukukhathala. Yaye xa unesimo esifanelekileyo, ukhathele, ngoko ufuna ukuphumla uze ugijime kuze kube yilapho ubonakala.
Zama ukungabi nongqonge kwaye ungasebenzi. Emva kwakho konke, ngoko umzimba wakho ukuhlawulela ukulahlekelwa kobushushu kunye namandla kuya kufuna ukutya okungaphezulu. Musa ukutywina phakathi kokutya, nje yintsalela yemikhwa emibi, ingalambi. Ukuba kubonakala ngathi ufuna ukutya, khohlisa umzimba kwaye uphuze amanzi. Kunceda ngamanye amaxesha. Ukuba awukwazi ukuyidla ngaphandle kokunyuselwa kwintlanzi, uthathe isanqante okanye iqela lemifino kwaye uhlafune. Kuya kukuphazamisa kwaye kuthathe ixesha. Xa iinqwelo kunye nemifino ayinakunceda, kufuneka udle. Kodwa khumbula ukuba abanye abantu bacinga ukuba kungcolileyo ukuhlafuna nokuthetha.
Ukuba ufuna into enhle, yidle iidiliya. Isiqulatho seCaloric samagilebhisi amhlophe sisezantsi, siya kuyanelisa ixesha elide isidingo soxolo, esibangela ukulahleka kwesisindo, ngumkhiqizo wemvelo. Kodwa kufuneka udle amagilebhisi ngokumodareyitha, njengoko isixa esikhulu samagilebhisi siza kuhogela isisu.
Ungadli ngobuninzi obungenamkhawulo wamasaladi, izithelo, imifuno entsha. Kwaye akukho konke okuphakamileyo ngeekhalori, banda i-asidi yesisu, kodwa ngenxa yobuninzi bebangela iingxaki ngokugaya. Emva koko intetho ayikwazi ukuhamba naluphi na ukutya. Kwaye uzimisele ukuba uthethe umntu ukuba usekudleni, okanye uya kuhlala ethule ize iziphumo.
Musa ukuya kuthengi kwisisu esingenalutho. Wena ngokwakho ngeke uqaphele indlela yokuba ne-snack, kwindawo ethile kwibha okanye kwindawo yokutya, uziva ulambile. Kwaye mhlawumbi akuyikuba nendlala, kodwa umkhwa. Xa upheka, ungadli ukutya kwangoko. Musa ukongeza ityuwa. Musa ukusiza, kodwa upheke kwi-grill. Sebenzisa amafutha eekhalori aphantsi. Isiqingatha seoli ye-sandwich. Yenza ubisi obupheleleyo kunye ne-scimmed okanye i-fat-free. Yenza i-jam kunye ne-marmalade kunye nokutya abanesifo sikashukela, unokusebenzisa ushizi olwenziwe ekhaya.
Ngethuba lexesha lokutya kulwa nzima, xa uqala ukutya, hlambulula amathumbu akho. Ungadli ebusuku. Ukulwa nemikhwa yakho emide uze ufumane ezintsha. Emva kokutya, susela amazinyo akho. Ukuba emva kokutya, uya kuhlala ulahla intla yokutya, kwaye imikhwa yokutshintsha iya kuhamba ngokukhawuleza. Kufuneka uhlambulule ulwimi lwakho namazinyo. Yaye ukuba ixesha lokutya alifiki, kwaye uziva ulambile, kufuneka ulale kwaye uzame imizuzu embalwa ukuphumla, kwaye ke indlala iya kudlula.
Indlela yokunciphisa umzimba ngokufanelekileyo?
Ukuba unquma ukunciphisa umzimba, ungavumeli ukuba ubunzima buyeke ngokukhawuleza, ukhetho oluhle kukuba ulahlekelwe ngaphantsi kwe-500 gm ngeveki. Ngenxa yokulahleka kwesisindo esingafanelekanga, isixa semisipha yomzimba siyancipha, kwaye ukunyuka kwamafutha kunyuke. Ukuba awukwazi ukuchasa, kwaye wadla ikhekhe, ungazithethi. Ukutshisa iikhalori ezongezelelweyo, kufuneka wenze umzimba ngokukhawuleza. Yenza ukucoca kwentwasahlobo, ugijime kwiivenkile, uhlambe iingcango kunye neefestile. Emva koko ubunzima obunzima abuyi kufakwa kwiinqumlo zakho nasinqeni, kwaye kungengosuku olulandelayo ungaqhubeka nokutya.
Ndingayitshisa njani iikhalori
Ukuze ulahlekelwe isisindo, kufuneka usebenze ngokomzimba, imizuzu engamashumi amathathu yokusebenza ngokulula itshayela iikhalori ezingama-300. Kwimizuzu engamashumi amathathu eeklasi:
- kwiklabhu yezemidlalo Iikhalori ezingama-300 zitshiswa,
Ukubhukuda kubutha iikhalori ezingama-450,
- ukucoca kunye nokucoca ukucoca i-kcal 121,
isondo esinamandla sisetyenziselwa ukutshisa iikhalori ezili-150,
- iingubo ezingama-50,
- ukuhlamba kweefestile - 114 kcal,
Ungadla njani ukuba ungadli?
Kukho isidingo esincinci, ukhetho olulungileyo luya kubakho xa inani lokutya lidliwa entendeni yesandla sakho. Ukuba kunzima ukugcina phakathi kokutya, ungadla isonka esithile, iziqhamo okanye i-yogurt. Unako ukunciphisa umzimba ngokutya rhoqo. Isidlo sokugqibela kufuneka sibe iiyure ezintathu ngaphambi kokulala. Ngokuqhelekileyo abantu abalala ebusuku, kwaye abafuni ukutya ekuseni. Yaye yonke into, kuba isidlo sakusihlwa sasinaso ixesha lokumisa, abantu abanjalo baninzi kakhulu. Ebusuku kungcono ukusela itiye eluhlaza, udle i-apula okanye uphuze iglasi ye-kefir.
Ukutya kufuneka kuhluka. Ekudleni kufuneka kube yinyama, imvana, inkukhu kunye nentlanzi. Kwakhona kufanele kube yiziqhamo, imifuno, ukutya okuqulethe i-fiber, i-carbohydrate epholileyo - irayisi emnyama neyomdaka, i-millet, i-buckwheat kunye ne-oatmeal. Iimveliso zobisi kufuneka zithengwe ngeqhosha elithi "bio", i-macaroni kwiintlobo zengqolowa eqinile.
Zama ukudla ngokukhawuleza, xa umntu edla ngokukhawuleza, uyazidla. Ngaphambi kokuba utye, kufuneka uphuze iglasi yamanzi, ngoko uvakalelwa ngokungahambi kakuhle. Emva kweholide nganye, lungiselela ukukhulula iintsuku - i-kefir, imifuno, iziqhamo.
Xa ugqiba ukuhamba ekudleni, musa ukucinga ukuba ukhona kuso. Phatha oku njengokuba akukho nto eyenzekayo ebomini bakho, kwaye kukho nezinye izinto ezibalulekileyo. Xa ukutya kudlulile, kuya kuba lula kuwe ukuba uqhubeke usebenza ngokwakho, kuba imikhuba yakho sele ishintshile ukuba ibe ngcono. Zama ukulala, ngenxa yokuntula ubuthongo kwandisa i-hormone, eyandisa ukondla.
Shintsha iilekese kunye nemiqulu kunye nobusi, izithelo ezomileyo kunye neentonga. Xa uxinzelelo, sisela indebe yetiyinti ye-ting, uthathe uhlambe oluphumayo, uthathe uhambo olutsha. Phuza ubuncinane ubuncinane be-6 okanye 8 kwiiglasi ngosuku. Phuza iziqhamo, itiye eluhlaza, amanzi, i-soda kufuneka ikhutshwe. Ukunciphisa ubunzima, ungadli izitato, udibene, utshaye, i-burgers, iigwele.
Ngokuqwalasela le mithetho elula, unako ukunciphisa umzimba ngaphandle kokutya.