1. Sebenzisa amacwecwe amancinci.
Akunandaba ukuba uzama ukulahlekelwa iiplundi ezingaphezulu okanye uhlale uzimele, uncedo oluhle kakhulu olwenzela ulunqeni lwakho kunye nempilo ukubuyisela iiplati ezinkulu ezincinci. Iingcali zenzululwazi ziye zafakazela ukuba ukutshintshwa kwamacwecwe kunye nobubanzi beesentimitha ezingama-30 kwisitya ngasinye kunye nobubanzi be-25 cm kunciphisa iikhalori ezidliwe yi-22%. Ukutshintshwa kwamacwecwe, kuphela ngexesha lokutya, kuqinisekiswe ukuwela ngaphandle kwama-calorie angama-5,000 ngenyanga ukusuka ekudleni kwakho. Enyanisweni kulula ukuyidla ngokufanelekileyo.
2. Ngesinye isidlo kufuneka okungenani isiqingatha sineziqhamo kunye nemifuno.
Abaninzi bezondlo bacebisa ukutya iintlobo ezi-5-9 zokutya ngemini, kodwa ngokulandela le mgaqo awuyi kuba neengxaki zokubala. Ngesidlo sasekuseni, gcwalisa i-plate kunye ne-flakes flakes, kunye nesinye isiqingatha ngama-berries amnandi okanye ibhanki elicutyiweyo. Ngexesha lesidlo, sidla isiqingatha sesandwich kunye neziqhamo ezimbalwa. Ukutya, i-50% yesitya kufuneka ithathe isaladi, i-broccoli, i-asparagus, ikholiflower okanye nayiphi na imifuno. Ukutya ngale ndlela, uya kufumana izondlo ezaneleyo kunye nexesha elifanayo ukunciphisa inani lamafutha kunye neekhalori (ngaphandle kokuba uya kuzalisa i-mayonnaise enamafutha okanye ukhilimu omuncu).
3. Ungalokothi udle ngexesha lokuhamba.
Ingxaki ebalulekileyo ngokubamba nokutya ekuhlaleni kukuba oko kudla kuthiwa ngokutya okukhawuleza. Kwaye kwaneyona nxalenye encinci yokutya okukhawulezileyo (i-mini burger, i-frag encinci kunye ne-cola yokutya) i malunga neekhalori ezingama-800, ezingaphezulu kweyona ntokazi ekudliwayo kufuneka idle ngexesha elinye. Xa sidla ekuhambeni, ingqondo yethu ibhalisa ukutya njengentlanzi, kungakhathaliseki ukuba zininzi kangakanani iikhalori esizifumanayo, ezikhokelela ekudleni.
4. Ngaphantsi uluhlu lwezithako zesidlo esiphezulu, ngcono.
Ininzi yokutya okunempilo kunye nokuchanekileyo isisitha esisodwa kuphela: i-broccoli, isipinashi, i-blueberry, njl njl. Uluhlu olukhulu lwezithako ngokuqhelekileyo lithetha ushukela oluninzi, ityuwa, i-flavour. Oko akusikho ukutya okulungileyo.
5. Ukutya okunomsoco akudingeki ukuba kubize.
Kungekude kudlulileyo iqela lezesayensi lenza uphando ngokuthelekisa amaxabiso eemveliso ezichanekileyo nezifanelekileyo kunye namaxabiso angenakuncedo. (Le nto yayiyinxalenye yenkqubo eyenzelwe ukunceda abantwana babone indlela yokuqalisa ukutya ngokufanelekileyo). Ngaphandle kokungaqhelekanga, ukhetho lwemveliso eluncedo ngakumbi kwintengo ayiqhubekanga ngakumbi kuneemveliso ezingaphantsi. Enyanisweni, iimveliso ezinobungqina ziye zaba nezoqoqosho. Kwaye oku akuqwalaselanga ukhetho lokufaka inyama ngokubambisa ngeembotyi okanye i-lentils okanye ngezikhathi ezithile ukwenza is sandwich ekhaya kunokuya kwi-cafe.
6. Yenza imizuzu elongezelelweyo yeshumi ngosuku ukuqinisekisa ukuba ukutya kwakho kulungile.
Ukunika imizuzu embalwa ukucwangcisa ukutya okunomsoco, utyalo kwimpilo yakho kunye nempilo yentsapho yakho. Ngelishwa, bambalwa abanzulu malunga nale ngxaki. Izifundo kwiYunivesithi yeShishini lokutya eLos Angeles zibonisa ukuba isisombululo esifanelekileyo, esiphekwe ngasemakhaya, sithatha imizuzu elishumi kuphela ixesha lokulungiselela iimveliso ezigqityiweyo okanye ukulungisa ukutya okulungiselelwe. Ukuba upheka ngomgama, ekugqibeleni, uya kugcina ixesha. Futhi ungalibali: ukuzaliseka, isifo sikashukela kunye nesifo senhliziyo, zonke zikhokelela kugqirha nokutyelela esibhedlele, okuza kuthatha ixesha lakho kunye nemali.
7. Qeqesha i-taste buds yakho.
Kuloo mzekelo kwanoma yimuphi umnyaka oneminyaka emihlanu ubudala okanye umdla wokutya onokuzikhethela, ubungqina buyinto enamandla yokhetho lokutya. Kodwa i-taste buds iyazithoba kwaye iyakwazi ukuqonda ukuthanda kunye neentlanzi ezintsha. Xa ubeka ukutya okugqityiweyo okugqityiweyo kunye ne-sodium ekudleni kwakho kunye nokutya okunomsoco ophezulu kumanqatha ukuya kwindawo enempilo, kuya kufuneka ulinde enye ukuya kweveki ezimbini ngaphambi kokuba i-taste buds yakho ihambelane. Ungalindelanga ukuthanda amaconci amasha kunye namaqabunga ngokukhawuleza (kwaye kunjalo awukulindelanga kubantwana bakho). Qhubeka ukhonza kuphela izitsha ezintsha, ezichanekileyo, kwaye ngokukhawuleza kungekhona wena kunye nabamkeli bakho abaza kukhumbula, ngenxa yezinto zonke ezi zinto.
8. Yeka ukutya ngaphambi kokuba uzive ugcwele.
Nciphise ijubane lokutya. Yiphulaphula into oyidlayo. Yima xa usondliwa malunga neepesenti ezingama-80. Emva kwekhefu, mhlawumbi uya kuqonda ukuba "phantse uzele" ezimbalwa ixesha elidlulileyo "ligcwele" ngoku. Uphando lubonisa ukuba ngokunciphisa izinga lokutya, ungalahlekelwa kwi-kilogramgram yesisindo ngonyaka.
9. Hlala phantsi ukuze udle kunye nosapho lonke.
Ukuba kuphela wena kunye neqabane lakho okanye intsapho yabantu abayi-12, misela ukuba wonke umntu aphathe iyure yokutya njengomntu ongcwele. Kubonakala kuncinci ukuba abantwana abadla kunye nabazali babo baya kudla ukutya okunobungozi, ukutya ngokutya, kunye nokuphelela. Abazali abadla kunye nabantwana babo banelisekile ubomi babo bentsapho.
Ngokwezifundo eziliqela, iintsapho ezidlileyo kunye nezithintelo zokugaya ukutya, ukusetyenziswa kweziyobisi, ukutshaya nokusetyenziswa kakubi kotywala. Zonke ezi mpawu ziphumo ziphumo zolu hlobo olulula njengesonka seentsapho.
10. Nguwe odlayo.
Ngaba ufuna ukukhupha isikhumba? Yazi ukuba ulusu lwakho luxhomekeke ekuqhubeni kwegazi, izondlo kunye ne-oksijeni-leyo leyo, efuna imitha yegazi enempilo kunye nokubonelelwa ngokusemthethweni kweeseli ezibomvu zegazi eziveliswa ngumnatha wakho wethambo.
Indlela eyona ndlela yokugcina umzimba wakho ifomathi kukutya ngokutya okufanelekileyo, okunomsoco okufanelekileyo. Ngaba ufuna iinwele ezintle ezifana nokuhlelwa kweentengiso ze salon? Emva kokuqala udinga iingcambu zeenwele eziphilileyo, ezixhomekeke ekubeni neentliziyo eziphilileyo ukuzizalisa ngezondlo, kunye nemiphunga enempilo yokubonelela nge-oxygen.
Ngokubhekiselele ekuphuculweni kwamakhono engqondo, ngokuqinisekileyo, mhlawumbi sele uqikelele: Ingqondo yakho incike kwimpilo yentliziyo yakho, imiphunga, isibindi, iintso (nanoma yimuphi umbutho) ukuba ube kwifom yeklasi yokuqala. Indlela eyona ndlela ifanelekileyo kukukhuthaza impilo yakho ngokutya okunokutya, okuqulethe ukutya okuziinkozo, ubhontshisi kunye nemithombo elula yeprotheni, njengeentlanzi kunye ne-soy.
UJulia Sobolevskaya , ngokukhethekileyo kwisiza