Ukudla Kwesisindo Esisheshayo - Ukudla Okusheshayo Kwesisindo

Ukudla okwehlisa isisindo kuzokusiza ukuthi ushise amakholori amaningi futhi kuzoba umsizi wakho omkhulu enqubweni yokuncipha. Ngenkathi wenza ukudla, okunye ukudla kugqama njengokudla kokunciphisa umzimba. Uyabuza ukuthi kungani? Ezinye zine-calorie ephansi. Okunye ukudla nakho kusenza sidle kancane ngenxa yesici sakho sokusutha. 

Ukudla ukudla okumbalwa akwanele ukwehlisa isisindo ngendlela enempilo. Kufanele sidle inhlanganisela yokudla okuqukethe ama-macro kanye nama-micro nutrients ngokusatshalaliswa okulinganayo. Ngaphezu kwalokho, i-fiber namaprotheni yizithako ezimbili ezibalulekile okufanele zibe khona ekudleni ngesikhathi sokunciphisa umzimba. Ngoba babambe bobabili. Ngokwalezi zici, ungabheka uhlu lokudla okubuthakathaka ngezansi.

Ukudla Kwesisindo

iqanda

• Iqanda ukudla okufanele ukuba phezulu ohlwini ukudla kwesisindo.
• Kuyasiza ukwehlisa isisindo ngenxa yezinga eliphezulu lamaprotheni.
• Iqukethe namafutha anempilo.
• Ngalezi zici, igcina igcwele isikhathi eside. 
• Kubuye kube ukudla okunekhalori ephansi. Ikhalori yeqanda ihluka phakathi kwama-calories angu-70-80, kuye ngobukhulu balo.
• Okubaluleke kunakho konke iqanda Kuwukudla okunomsoco. Cishe zonke izakhamzimba zitholakala ku-yolk yeqanda.

imifino eluhlaza

• Iklabishi, isipinashi, itheniphu, u-anyanisi wasentwasahlobo. Imifino enamahlamvu aluhlaza njengolethisi wukudla okwehlisa isisindo. 
• Le mifino inezici eziningana ezisiza ukulahlekelwa isisindo. Aphansi kukho kokubili ama-calories nama-carbohydrates futhi aqukethe inani eliphezulu le-fiber.
• imifino eluhlazaInikeza ama-calories ambalwa ngenxa ye-low density yamandla. 
• Inomsoco ngoba iqukethe izinhlobonhlobo eziningi zamavithamini, amaminerali kanye nama-antioxidants. Basiza ukushisa amafutha.

Uhlobo lwenhlanzi

• Uhlobo lwenhlanzi Izinhlanzi ezinamafutha njengezinhlanzi zinempilo kakhulu. Kukusiza uzizwe ugcwele isikhathi eside.
• I-Salmon iqukethe amaprotheni ekhwalithi ephezulu kanye namafutha anempilo. Futhi iqukethe zonke izinhlobo zemisoco. 
• Ngokuvamile, izinhlanzi nezilwane zasolwandle ziqukethe inani elikhulu le-iodine. Lesi sakhi siyadingeka ukuze indlala yegilo isebenze futhi ibalulekile ekugcineni i-metabolism enempilo. Uma indlala yegilo ingakwazi ukwenza umsebenzi wayo, sihlangabezana nezinkinga eziningi zempilo, ikakhulukazi izinkinga zesisindo.
• I-salmon iyasebenza futhi ekwehliseni ukuvuvukala emzimbeni okubangela ukukhuluphala. Ngoba inikeza i-omega 3 fatty acids enciphisa ukuvuvukala.
• I-mackerel, i-trout, i-sardines, i-herring nezinye izinhlobo zezinhlanzi ezinamafutha nazo ziyizinhlobo zezinhlanzi ezibonakala njengokudla kokulahlekelwa isisindo.

imifino ye-cruciferous

• Phakathi kwemifino ye-cruciferous broccoli, ukholifulawa, iklabishi nama-brussels amahlumela. Njengeminye imifino, ine-fiber ephezulu. Inezindawo zokubamba. Ngaphezu kwalokho, imifino enjalo iqukethe inani elihle lamaprotheni.
• Ngalezi zici, zithatha indawo yazo phakathi kokudla kwesisindo.
• Nakuba ingenawo amaprotheni amaningi njengokudla kwezilwane noma imidumba, iqukethe iphesenti eliphezulu lamaprotheni kunemifino eminingi.
• Imifino enomsoco kakhulu, ene-cruciferous nayo inezinzuzo zezempilo ezingaba khona, njengokuvimbela umdlavuza.

Inyama yenkomo nenkukhu engenamafutha

• Inyama egayiwe njengamasoseji, amasoseji, isalami kanye nobhekeni akunempilo. Futhi ayifaki isandla ekwehleni kwesisindo.
• Kodwa inyama ebomvu engacutshungulwanga inezinzuzo ezithinta inhliziyo. 
• Inyama ebomvu nayo iwukudla okunobungane kokwehlisa isisindo ngoba inamaprotheni amaningi.
• Amaprotheni iyisakhi esibaluleke kakhulu sokuncipha kwesisindo. Ukudla okunamaprotheni amaningi kukuvumela ukuthi ushise amakholori amaningi usuku lonke.
• Ngenxa yalesi sizathu, singafaka inyama yenkomo enamafutha kanye nenkukhu phakathi kokudla kokunciphisa umzimba.

Amazambane abilisiwe

• Amazambane amhlophe empeleni awukudla kokugcina esingakucabanga phakathi kokudla kwesisindo. Kodwa njengoba kukhona into efana nokudla kwamazambane, lokhu kudla kufanele kube nezakhiwo ezisiza ukulahlekelwa isisindo.
• Impela izambane liwukudla okunempilo futhi okwehlisa amandla uma kuphekwe ngezindlela ezinjengokubilisa. Iqukethe lonke uhlobo lokudla okudingwa umzimba, ngisho noma kukuncane.
• Amazambane abilisiwe akugcina ugcwele isikhathi eside futhi akwenze udle kancane.
• Ngemva kokubilisa amazambane, ake apholile isikhashana. Izokwakha inani elikhulu lesitashi esingazweli ngemva kwesikhathi esithile. isitashi esingazweliKuyinto efana ne-fiber enezinzuzo ezifana nokuncipha kwesisindo.
• Amazambane ama-sweet, ama-turnips, neminye imifino yezimpande nayo inomphumela ofanayo namazambane amhlophe kulokhu.

I-Tuna

• I-tuna ingenye ukudla okunama-kilojoule aphansi kanye namaprotheni amaningi. Iyinhlanzi engenalutho, ngakho ayinawo amafutha amaningi.
• I-tuna iwukudla okuthandwayo phakathi kwabakhi bomzimba kanye nochwepheshe bokufaneleka. Ngoba ukugcina amaprotheni aphezulu kuzonciphisa inani lama-calories namafutha.

ugaye

• njengobhontshisi, uphizi, udali okusanhlamvu Iphakathi kokudla kwesisindo.
• Lokhu kudla kunamaprotheni amaningi kanye ne-fiber, izakhi ezimbili ezihlinzeka ngokusutha. Ngaphezu kwalokho, basekela ukuncipha kwesisindo ngoba baqukethe isitashi esingazweli.

amasobho

• Ukudla ukudla okunomthamo omncane wamandla kukuvumela ukuthi uthathe ama-calories ambalwa. Ukudla okuningi okungenawo amandla amancane kuwukudla okunamanzi amaningi, njengemifino nezithelo.
• Uma uphuza isobho, uthola amanzi. 
• Ezinye izifundo zinqume ukuthi ukuphuza isobho esikhundleni sokudla okuqinile kukusiza ukuthi uhlale ugcwele futhi kuholela kuma-calories ambalwa.

ukwatapheya

• ukwatapheyaNakuba inama-kilojoule amaningi, itholakala ekudleni okwehlisa isisindo. Ngoba ezinye izici zayo zisiza ukunciphisa umzimba.
• Nakuba izithelo eziningi zinama-carbohydrate amaningi, ukwatapheya unamafutha anempilo.
• ikakhulukazi amafutha e-monounsaturated i-oleic acidIqukethe inani elikhulu. 
• Yize inamafutha amaningi, ayiminyene njengoba sicabanga ngoba inamanzi amaningi. 
• Futhi iqukethe izakhi eziningi ezibalulekile, kuhlanganise ne-fiber ne-potassium.

I-Apple cider uviniga

• I-Apple cider uviniga kukwenza ulahlekelwe isisindo. Ucwaningo oluningi luye lwembula lokhu.
• Ukuthatha i-apula cider uviniga nokudla okunama-carbohydrate amaningi kunikeza ukusutha.
• Ngokocwaningo lwabantu abakhuluphele, ukuphuza u-12 noma 15 ml we-apula cider vinegar nsuku zonke amasonto angu-30 kubangele ukwehla kwesisindo sika-2.6-3.7 kg.

I-Fındık

• Nakuba inani lamafutha liphezulu nutsIphakathi kokudla kwesisindo. Ngoba iqukethe inani elilinganayo lamaprotheni, i-fiber namafutha anempilo.
• Ucwaningo luye lwabonisa ukuthi ukudla amantongomane kuthuthukisa impilo ye-metabolic futhi kusiza nokuncipha kwesisindo.
• Iphuzu okufanele licatshangelwe ngenkathi udla ama-hazelnuts akufanele udle ngokweqile. Ama-calories amaningi.

okusanhlamvu okuphelele

• Izinhlamvu ngokuvamile ziwukudla kokuqala okufanele kukhishwe ohlwini lokudla okunomsoco ohlelweni lokulahlekelwa isisindo. Kodwa kunezinhlobo ezithile ezinempilo futhi ezisiza ukunciphisa umzimba. 
• Izinhlamvu eziphelele ezihlinzeka ngalezi zakhiwo zicebile ku-fiber futhi zinikeza amaprotheni amahle.
• isb i-oat, irayisi elinsundu ve iquinoa Kuwukudla kokwehlisa isisindo. 
• I-Oats iqukethe i-beta-glucan, i-fiber encibilikayo, ehlinzeka ngokusutha futhi ithuthukise impilo ye-metabolic.
• Ilayisi, elinsundu nelimhlophe, liqukethe inani elikhulu lesitashi elimelana nezwe, ikakhulukazi uma livunyelwe ukuba liphole ngemva kokupheka.
• Uma udla ukudla okune-carb ephansi, kufanele ugweme okusanhlamvu ngoba kugcwele ama-carbohydrate.

pepper

• upelepele obabayoKuyasiza ekunciphiseni isisindo. Iqukethe into ebizwa nge-capsaicin, esiza ekushiseni amafutha ngokunciphisa isifiso sokudla. 
• Le nto ithengiswa ngefomu lokwengeza. Kuyisithako esivamile esitholakala ezithasiselweni eziningi zokulahlekelwa kwesisindo.

Izithelo

• Izithelo, ezinazo zonke izici zokudla kwesisindo, zenza kube lula ukulahlekelwa isisindo. 
• Nakuba inoshukela, incane ngobuningi bamandla. 

• Ngaphezu kwalokho, i-fiber ekuqukethe isiza ukuvimbela ushukela ukuthi ungasakazeki ngokushesha egazini.

ubhamubhamu

• Phakathi kwezithelo ezilahlekelwa isisindo, isithelo okufanele sigcizelelwe ikakhulukazi i-grapefruit. Ngoba imiphumela yayo ekulahlekeni kwesisindo ifundwe ngokuqondile. 
• Ocwaningweni lwabantu abakhuluphele abangu-91, labo abadle uhhafu wegrapefruit entsha ngaphambi kokudla balahlekelwa ngu-12kg wesisindo esikhathini esingamasonto ayi-1.6.
• ubhamubhamu Kuphinde kwaholela ekwehleni kokumelana ne-insulin.
• Ngakho-ke, yidla uhhafu wegrapefruit isigamu sehora ngaphambi kokudla ukuze uzizwe ugcwele futhi wehlise ukudla kwakho kwekhalori nsuku zonke.

imbewu ye-chia

• imbewu ye-chia Iqukethe amagremu angu-30 ama-carbohydrate ngamagremu angu-12; lena inani eliphezulu kakhulu. Kodwa-ke, amagremu ayi-11 aleli nani ayifayibha. Yingakho imbewu ye-chia ingenye yemithombo engcono kakhulu ye-fiber.
• Ngenxa yokuqukethwe kwayo kwe-fiber, imbewu ye-chia ingakwazi ukumunca izikhathi ezingu-11-12 zesisindo sayo emanzini. Iphenduka into efana nejeli futhi ikhule esiswini.
• Ezinye izifundo zibonise ukuthi imbewu ye-chia isiza ukunciphisa isifiso sokudla.

iyogathi egcwele amafutha

• I-yogurt ingathuthukisa ukusebenza kwamathumbu amagciwane probiotic Iqukethe.
• Impilo yamathumbu ingasiza ekumelaneni ne-leptin nokuvuvukala, okuyimbangela enkulu yokukhuluphala.
• Sebenzisa okuthandayo ngeyogathi enamafutha agcwele. Kungenxa yokuthi ucwaningo lubonisa ukuthi amafutha agcwele, hhayi amafutha aphansi, iyogathi yehlisa ingozi yokukhuluphala kanye nesifo sikashukela sohlobo 2 ngokuhamba kwesikhathi.

Izinto Okumele Uzenze Ukuze Unciphise Isisindo Esinempilo

Ukukhuluphala ngokweqile bekulokhu kuyinkinga, ikakhulukazi kwabesifazane. Baphupha bebukeka bezacile ngezikhathi ezikhethekile njengemishado namaholide, noma bafuna ukuncipha ngenxa yezinkinga zempilo.

Nakuba ukulahlekelwa isisindo akuyona into elula ngaso sonke isikhathi kuzo zonke izimo, into ebalulekile lapha ukuthi inqubo yokulahlekelwa isisindo inempilo. Sikhulume ngokuthi yikuphi ukudla okwehlisa isisindo ngenhla. Manje ake sikhulume ngamasu okunciphisa umzimba okunempilo.

Asikwazi ukwehlisa isisindo ngokudla nje ukudla okunciphisa umzimba, akunjalo? Kukhona nezinto okufanele zenziwe ukuze unciphise umzimba ngendlela enempilo. Manje? 

Landela ukudla okulinganiselayo

• Ungalahlekelwa isisindo ngokushesha, ngokuphepha nangokunempilo ngohlelo lokudla lapho ama-macro kanye nama-micro nutrients adliwe ngendlela elinganiselayo. 
• Gwema ukudla okwethusayo ukuze ungabuyiseli amakhilogremu amathathu owalahlekele njengamakhilogremu amahlanu. 
• Hlanganisa uhlelo lokudla okunomsoco nohlelo olujwayelekile lokuzivocavoca. Ungalahlekelwa isisindo ngokushesha futhi unempilo.

Gwema ukudla okugayiwe

• Imikhiqizo yokudla esenziwe ngomumo esepakishiwe, nakuba iyasebenza, ayifanele ukulahlekelwa isisindo isikhathi eside. 
• Awuzizwa ugcwele ngemva kokudla imikhiqizo yokudla. 
• Esikhundleni salokho, ushizi, onempilo futhi wemvelo, iyogathi, strawberry Yidla ukudla okunama-kilojoule aphansi, njengokudla okwehlisa isisindo.

Sika ushukela kanye nesitashi

• Ukudla okushukela nokudla okunesitashi akufanele kufakwe ohlelweni lokudla. Ngakho ungakwazi ukulahlekelwa isisindo ngokushesha futhi kalula. 
• Ukudla okumnandi kanye nesitashi kukhuthaza ukukhiqizwa kwe-insulin, i-hormone eyinhloko yokugcina amafutha emzimbeni wethu. Lokhu kubangela ukukhuluphala kunokuncipha kwesisindo. 
• Lapho i-insulin yehla egazini, amafutha asemzimbeni wethu ashiswa kalula aphume esitolo samafutha futhi ashiswe ngokushesha.

ungalali late

• Ngokuphambene nenkolelo evamile, ukuqwasha akukwenzi wehlise isisindo, kukwenza ukhuluphale.. Enye yezinto okufanele uzenze ukuze unciphise umzimba ukulala ngaphakathi kwemingcele evamile. 
• Ngaphansi kwamahora amahlanu noma ayisithupha okulala kuzodala izinguquko ze-hormonal, ngakho ngeke ulahlekelwe isisindo kuleli cala. 
• Ukukhathala nakho kukwenza ube nesifiso sokudla.

Thatha uhambo lwakusihlwa

• Khetha ukuhamba kwakusihlwa njengokuzivocavoca. 
• Ngakho, i-metabolism, ehamba kancane kusihlwa, iyashesha. 
• Uzolala kangcono ebusuku.

Qhubeka

• Zidalele isikhala ngomsebenzi wakho wansuku zonke. Ziningi izindlela zokwenza lokhu. 
• Ungakwazi ukwehla esitobhini esisodwa kusengaphambili futhi uhambe uye lapho uya khona, ungasebenza engadini noma ukuhlanza ikhaya Ungashisa ama-calories engeziwe.

Yenza izivivinyo ezahlukene

• Ukuzama izinhlobo ezahlukene zokuzivocavoca nakho kungenye yezindlela ezisebenzayo zokwehlisa isisindo ngokushesha nangokunempilo. 
• Uma ungathandi ukujima ejimini, ungase uthande ukucabangela enye inketho, njengokufaneleka kweqembu noma ikilasi lomdanso. 
• Ngaphandle kwalokho, ungenza neminye imisebenzi yangaphandle efana nokuhamba ngebhayisikili, ukugibela izintaba, okungasiza umzimba usebenze kangcono. 
• Ukuzivocavoca kuzokusiza ugcine isisindo semisipha kanye nokunciphisa umzimba.

Ungazivocavoci ngokweqile

• Enye yezinto okufanele zenziwe ukuze ulahlekelwe isisindo nakanjani akukhona ukuvivinya umzimba ngokweqile. 
• Akulungile ukucabanga ukuthi ukuzivocavoca okwengeziwe kuzokwenza ulahlekelwe isisindo ngokushesha. 
• Ukuzivocavoca kubalulekile ekunciphiseni isisindo, kodwa ochwepheshe bathi okuningi kungabuyisela emuva. 
• Uhlelo lokudla kufanele lube nokudla okungama-80% kanye nokuzivocavoca okungama-20%.

Yidla izithelo nemifino enamanzi amaningi

• Uma udla ukudla okucebile emanzini, uzodla ama-calories ambalwa. Kuyoba usizo ekulahlekelweni isisindo. Kuzophinde kunciphise indlala nokoma.
• Njengocwaningo, i-zucchini, ikhukhamba notamatisi ukudla okunamanzi amaningiibonise ukunciphisa ukudla kwekhalori.

Ungadli njalo isaladi

• Ngokuphambene nenkolelo evamile, isaladi ingase ingabi inketho enhle kuwe. 
• Amasaladi Akwazi ukusiza ukucindezela amahomoni endlala ngoba awanawo ama-carbohydrates anele.  
• Esikhundleni sesaladi, ungakhetha isobho elinomsoco noma i-lentile emifino, uphizi, ubhontshisi ungengezwa.

Gwema amantongomane anekhalori ephezulu

• Ukuthi ukudla kunempilo akusho ukuthi uzokudla kakhulu. 
• Ukudla isinkwa se-wholemeal esikhundleni sesinkwa esimhlophe, ukusebenzisa amafutha ezilwane esikhundleni samafutha emifino, nokudla amantongomane esikhundleni samashizi kuyisinqumo esinempilo. 
• Kodwa abakabi amakhalori aphansi esikhundleni. Ngakho-ke, kuyadingeka ukwenza ukulawulwa kwengxenye ngendlela efanele.

ungadli kusenesikhathi

• Kuyiqiniso ukuthi kufanele idliwe ekuseni kakhulu ukuze unciphise umzimba. Nokho, kufanele ubeke isikhathi sakho sokudla kwakusihlwa ngokwesikhathi sakho sokulala.
• Ngokwesibonelo; Akulungile ukuthi umuntu alale ngo-11 ebusuku ukuze adle isidlo sakusihlwa ngo-6 ekuseni. Umzimba udinga uphethiloli futhi. 
• Ngenxa yalesi sizathu, isidlo sakusihlwa singagwema ukudla kwe-caloric okungadliwa ngo-11 ebusuku.

ungabi wedwa

• Ucwaningo lukhombisa ukuthi abantu abesekwa umndeni noma abangani kulula ukwehlisa isisindo. 
• Thola umuntu ozozondla. Ungaphinda ube yilungu lezinkundla ze-inthanethi futhi unciphise isisindo ngamaqembu okudla.

Ungakweqi ukudla

• I-metabolism idinga ukondliwa njalo emahoreni angama-4-5 ukuze igcine ukusebenza kwayo. 
• Ngakho-ke, yidla konke ukudla, ngisho noma kuncane kunokweqa ukudla.

Yenza ishadi lokudla nsuku zonke

• Olunye ucwaningo lwathola ukuthi labo abagcina ishadi lansuku zonke balahlekelwa isisindo esiphindwe kabili. 
• Ngokusho kwabacwaningi, ukubhala phansi ukudla okudliwe kwandise umthwalo wemfanelo ngakho-ke abahlanganyeli banciphisa ama-calories. 
• Bhala phansi lokho okudlayo nama-calories ngokuzilungiselela ishadi lokudla lansuku zonke.

Okamanzi

• iziphuzo carbonated, ama-juice enziwe ngomumo akhulisa ukudla kwansuku zonke kwekhalori. 
• Amanzi asiza ukulawula isifiso sokudla. 
• Kunqunywe ukuthi labo abaphuza izingilazi zamanzi ezingu-2 ngaphandle kokudla bathatha ama-calories angu-90 ngaphansi.

ngoba itiye eliluhlaza

• Ochwepheshe bathi ama-catechins etiyeni eliluhlaza isheshisa imetabolism uthi.
• Ukuphuza itiye eliluhlaza nsuku zonke kunenzuzo empilweni kanye nokusiza ukwehlisa isisindo. Ngoba kusiza ukuvimbela nokwelapha izifo eziningi.

dla ekhaya

• Ukudla okudla ngaphandle kune-caloric kakhulu kunaleyo eyenziwa ekhaya. 
• Uma udla ngaphandle, yidla uhhafu bese upakisha enye.

Yehlisa inani lamafutha

• Ukudla okunempilo kudinga amafutha amancane. Izinhlobo ezilungile zamafutha kufanele zikhethwe. 
• Ukunciphisa amafutha akusho ukuyeka ukudla okuthandayo. Ungakwazi ukupheka izindlela zakho zokupheka ozithandayo ngokuthola izindlela ezintsha.

Bheka amathiphu alandelayo ukuze unciphise ukudla okunamafutha namafutha:

• Faka ukudla kwakho ngezinongo lapho udinga ukusebenzisa amasoso. Amasoso anama-kilojoule amaningi kanye namafutha amaningi. 
• Esikhundleni sokusebenzisa imajarini, khetha ibhotela.
• Zama isidlo sakho sikalamula kuphela esingenawo uwoyela. 
• Sebenzisa iyogathi uma udinga ukusebenzisa i-sauce noma imayonnaise, i-ketchup.
• Yehlisa inani lamafutha agcwele. Kulokhu, khetha ibhotela esikhundleni samafutha yemifino noma imajarini.
• Buyisela ubisi lwakho olugcotshiwe ngobisi oluyi-semi-skimmed noma i-skim milk.
• Lapho uthenga inyama ebomvu, khetha ezondile. Ngisho noma inamafutha, nquma izingxenye ezinamafutha ngemva kokupheka. Hlanza isikhumba sezinkukhu ngaphambi noma ngemva kokupheka.
• Pheka ukudla ozokuthosa kuhhavini. Yenza inyama, inkukhu, izitsha zezinhlanzi ngethreyi lokubhaka noma uzigrise.
• Sebenzisa i-skillet enganamathele ukuze ugweme ukusebenzisa amafutha engeziwe ngenkathi upheka.
• Uma udinga ukusebenzisa amaqanda, sebenzisa amaqanda amhlophe amabili esikhundleni selilodwa.

iya ku-dietitian

• Uma uhlela ukwehlisa isisindo esiningi futhi ufuna othile azilawule phakathi nale nqubo, ungaya kudokotela wezokudla.
• Uzokwazi ukwehlisa isisindo kalula njengoba kuzokuqondisa ekudleni futhi kudale indlela yokulawula kuwe.

Yiba nokulindela okungokoqobo

• Vumela okulindele kube okungokoqobo. “Ngifuna ukwehla ngo-10 kilos ngenyangaUma uzibekela umgomo njengokuthi ” futhi uzifaka ingcindezi yokuthi wehlise isisindo ngokushesha, izinhlelo zakho zokudla okunempilo zizohluleka.
• Abacwaningi bathole ukuthi abantu abakhuluphele abalindele ukulahlekelwa isisindo esiningi bangase bayeke uhlelo lokudla okunempilo phakathi nezinyanga ezingu-6-12. 
• Ukubeka umgomo ongokoqobo nofinyelelekayo kuzokusiza ukuthi uhambe endleleni yakho ngezinyathelo eziqinisekayo neziqinile ngaphandle kokudangala.

hlala ukhuthazekile

• Yenza uhlu lwezizathu zakho zokukhumbula ukuthi kungani uzama ukudla ukudla okunempilo futhi wehlise isisindo, futhi ukuthumele lapho ongakubona khona ngaso sonke isikhathi. 
• Bheka lezi uma udinga ugqozi.

Gcina ukudla okungenampilo ngaphandle kwendlu

• Uma uzungezwe ukudla okungenamsoco, kuzoba nzima kuwe ukwehlisa isisindo. 
• Ungabi nakho ukudla okunjalo ekhaya okungase kuthiye imigomo yakho yokudla kanye nokudla okunempilo.

"Ungasho ukuthi "konke noma lutho"

• Isithiyo esikhulu sokuzuza ukudla okunempilo nendlela yokuphila ukucabanga okumnyama nokumhlophe. Uma udla kakhulu ngesikhathi sasekuseni futhi uphambuka emigomeni yakho, ungaqhubeki udla okungenampilo usuku lonke, ucabanga ukuthi uphuthelwe iphuzu noma kunjalo. 
• Kufanele uthi "Nomaphi lapho ukulahlekelwa kuvela khona, kuyinzuzo" bese uzama ukonga usuku lonke.

Phatha ukudla okulula okunempilo

• Uma ungekho ekhaya isikhathi eside, kuba nzima ukunamathela ekudleni kwakho. 
• Uma ulamba kakhulu usohambeni, gcina ukudla okulula okuphathekayo nokunempilo okufana nama-alimondi nama-hazelnuts ukuze udle futhi ulawule ukudla kwakho.

Ungavumeli ukuhamba kukuphazamise

Kungakhathaliseki ukuthi uhambela ibhizinisi noma ukuzijabulisa, ukuba ngaphandle kwendawo yokuhlala kwenza kube nzima ukunamathela endleleni yokuphila enempilo. Kwalokhu;

• Cwaninga izindawo zokudlela nezitolo ezinkulu kusenesikhathi.
• Ukudla okunempilo okungaboli kalulai gcina nawe.

Qala usuku lwakho ngesidlo sasekuseni esinephrotheni ephezulu

• Uma ukudla kwakho kokuqala kunokulinganisela kahle futhi kuqukethe amaprotheni anele, kungenzeka ukuthi ugcine amazinga kashukela egazini ezinzile futhi ungadli kakhulu usuku lonke.
• Kolunye ucwaningo, abesifazane abakhuluphele abadla okungenani amagremu angu-30 amaprotheni ngesikhathi sasekuseni badla ama-calories ambalwa ngesikhathi sasemini kunalabo abadla ukudla kwasekuseni okune-protein ephansi.
• Ungeqi ukudla kwasekuseni ukuze wonge isikhathi.

Yazi ukuthi kuthatha isikhathi ukushintsha imikhuba yakho

• Ungadangali uma kuthatha isikhathi eside kunokulindelekile ukujwayela indlela yakho yokuphila entsha, enempilo. 
• Abacwaningi bathole ukuthi kuthatha isilinganiso sezinsuku ezingama-66 ukwenza umkhuba omusha. Ekugcineni, ukudla okunempilo nokuvivinya umzimba njalo kuzozenzakalela.

Akulula ukugqashula imikhuba nokudla ukudla okunempilo futhi unciphise umzimba. Kanye nokudla ukudla okwehlisa isisindo, naka lokho okudingeka kwenziwe ukuze unciphise umzimba ngendlela enempilo. Uma uzama ukwehlisa isisindo, yenza indlela yokuphila ishintshe ngaphezu komkhuba.

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