Izindlela Zokushisa Amakhalori Ngezinguquko Ezincane

Ukulahlekelwa isisindo akunzima futhi kuyethusa njengoba kubonakala. Akudingekile ukulandela uhlelo lokudla ukuze ulahlekelwe isisindo. Ngisho nezinguquko ezilula empilweni yakho ungakwazi ukwehlisa isisindo ngaphandle kokudla ukudla.

Okufanele ukwenze kulokhu ukudala indlela yokuphila efanele inqubo yokulahlekelwa isisindo. Ungashisa amafutha emzimbeni wakho ngokushintsha indlela odla ngayo. Lungisa indlela odla ngayo ukuze unikeze amagremu ayi-100 noma ama-200 ngosuku ukuze wehlise isisindo kancane futhi ungalandeli indlela ethile yokudla.

Ungalokothi ulahlekelwe isisindo ngokushesha. Umphumela we-Yo-yo Esikhundleni sokulahlekelwa yi-2 kg ezinyangeni ezi-10, wehla ngo-2 kg ezinyangeni ezi-2. 

Uma izidingo zakho zekhalori zansuku zonke zibaliwe, ungalahlekelwa yi-270 kg yamafutha ngenyanga ngokuthatha ama-calories angu-1 ngaphansi ngosuku. Ngezinguquko ezilula nezincane, ungakwazi ukulahlekelwa kalula ngamakhalori angu-270.

Nawa amanye amathiphu alula okwehlisa isisindo ngoshintsho oluncane empilweni yakho. Uzomangala ukubona ukuthi kulula kangakanani ukunciphisa umzimba ngaphandle kokulandela uhlelo oluthile lokudla.

– Qala usuku ngesidlo sasekuseni. Nsuku zonke ukuba nesidlo sasekuseni Futhi ukwenza umkhuba kuzokuvimbela ukuthi ungadli ama-calories amaningi kamuva ngosuku. Ungakweqi ukudla kwasekuseni, qiniseka ukuthi uyakwenza. Uzohlangabezana namandla owadingayo phakathi nosuku kusukela kwasekuseni futhi ngeke uzizwe ulambile kakhulu ngesikhathi sokudla kwasemini.

- iqanda Kuwukudla okunempilo nokwanelisayo. Qaphela ukudla amaqanda ngesikhathi sasekuseni. Kodwa i-yolk inamakhalori amaningi. Ungakhetha abamhlophe beqanda ngenkathi ulungiselela i-omelet.

– Faka ubisi oluyi-semi-skimmed noma i-skim milk esikhundleni sobisi. Ubisi lwe-skim luyisihluthulelo sokulahlekelwa isisindo.

– Nciphisa ama-calories ngokubeka ushizi esamishi lakho esikhundleni semayonnaise. Yidla ukudla okunamafutha aphansi ukuze uthole ama-calories ambalwa usuwonke.

- Ungakhethi ukudla okusheshayo okunama-calories amaningi. Kwenze umkhuba ukudla ekhaya ukuze ugweme ukudla okungenamsoco. Uma uzodla ngaphandle, yiba nesobho esikhundleni se-hamburger enekhalori ephezulu.

– Khetha ukudla okunempilo. Faka izithelo nemifino esikhundleni sokudla okunekhalori ephezulu empilweni yakho. Izithelo nemifino kunama-kilojoule aphansi kakhulu futhi kukwenza uzizwe ungcono ngokwengqondo.

- Gwema iziphuzo zokudla. Yidla amajusi emvelo esikhundleni seziphuzo zokudla.

– Nciphisa ukudla kwakho. Yehlisa inani olidlayo esidlweni ngasinye. Yidla ipuleti elingu-1 esikhundleni samabili, noma nciphisa ipuleti lakho. Yeka ukudla ususuthi.

Isizathu esikhulu sokuzuza isisindo ukudla okulula phakathi kokudla. umphefumulo wakho ukudla okulula amanzi uma ukha. Ukuphuza amanzi kuzoqeda isifiso sakho sokudla.

– Lungiselela ukudla okulula okunempilo. Yiba nokudla okulula njengezithelo, imifino namantongomane ongawadla ekhaya nasemsebenzini. Uma ulambile, yidle esikhundleni samashizi noma ushokoledi.

– Nciphisa ukudla okugayiwe. Sebenzisa ufulawa we-wholemeal esikhundleni sikafulawa omhlophe. Ukuze ulahlekelwe isisindo, kuyadingeka ukudla ukudla okusanhlamvu ngendlela efanele. I-pasta kakolweni, irayisi elinsundu, Ama-oats aqoshiwe kube yisinqumo sakho.

– Shiya amasoso afana nemayonnaise, isoso, isaladi, isoso kapelepele. Anama-calories eqile. Faka ukudla kwakho ngezinongo esikhundleni samasoso.

– Nciphisa ukuphuza kwakho utshwala. Iziphuzo ezidakayo zinekhalori ephezulu.

– Sebenzisa wonke amathuba ukuhamba. Esikhundleni sokushayela uye emsebenzini, uhambe ngezinyawo, noma upake imoto yakho buqamama bese uhamba ngezinyawo. Ngisho uhamba ukhuluma nocingo. Zitholele i-pedometer futhi uhlose ukuthatha izinyathelo eziyi-10000 nsuku zonke. Kukhona futhi izinhlelo zokusebenza ezenza lokhu.

- Ungadli umile.

– Yidla kathathu, kodwa ungagcwalisi isisu sakho. Yehlisa izingxenye zakho.

Ukuphuza itiye kuphumelela kakhulu ekushiseni ama-calories. Phuza okungenani izinkomishi ezi-3 zetiye ngosuku.

– Yidla unempilo emsebenzini. Qaphela ukuthi ungadli ngaphandle. Lungiselela ukudla kwasemini ekhaya futhi uye ekhaya ukuyokuthatha. Ngakho, ungakwazi kokubili ukudla okunempilo futhi uhambe.

- Ukubhukuda kuwumsebenzi omuhle kakhulu wokushisa ama-calories. Ungathatha lo msebenzi ojabulisayo njengento yokuzilibazisa.

- Abantu bavame ukudla phambi kwe-TV noma ikhompuyutha kusihlwa. Umuzwa wendlala ongalawuleki uvela lapho kuphakama intukuthelo, ukwesaba, injabulo, noma ukukhungatheka. Ezimweni ezinjalo, hlala kude nesiqandisi. Ukuze ucindezele ukulamba kwakho, yenza izinto ezizokwenza ukhohlwe.

- Ungabi sendaweni emnyama, bukela i-TV endaweni ekhanyayo, hhayi ebumnyameni. Zama ukulala ihora elingu-1 ngaphambi kwesikhathi kusihlwa.

- Ukukhanya kwasemini nokukhanya kusiza ukulawula isifiso sakho sokudla. Ngakho qiniseka ukuthi uchitha okungenani imizuzu engu-20 ngaphandle ngosuku. Hamba uma kungenzeka.

– Yidla i-protein encane ngesikhathi sokudla. amaprotheni Njengoba kuzodala umuzwa wokugcwala esiswini, kufiphaza isifiso sakho sokudla isikhathi eside. Gwema utshwala, isinkwa nama-carbohydrate.

– Yidla ukudla kwakho kancane. Ukudla kancane kuvumela ubuchopho ukuthi buthumele izimpawu zokusutha futhi bukwenze udle kancane.

– Ungabi nokudla okwengeziwe esiqandisini sakho. Gcina kuphela lokho ozokusebenzisa ekudleni. Ngakho-ke, ngeke uchithe imali, futhi uzosusa isizathu sokudla.

- Lalela umculo owuthandayo lapho ufuna ukudla phakathi kokudla. Indawo efanayo yobuchopho bakho iyakhuthazeka lapho ulalela umculo noma lapho udla.

- Uma ungomunye walabo abangakwazi ukuyeka ushokoledi, ungawudla njalo kusihlwa, inqobo nje uma kuwucezu oluncane. Ukukhetha okubabayo kungcono kakhulu kuhlelo lwakho lwezempilo nokunciphisa umzimba.

– Phuza amanzi njalo. Ilungele ukucindezela umuzwa wendlala.

– Lala. Ngokuphambene nenkolelo evamile, ukuqwasha kukhulisa isifiso sakho sokudla. Amahora angu-6-8 ngosuku yisikhathi esifanele sokulala. Ngokulala ngokwanele, uzothola amandla obungawathola ekudleni ngokulala.

Ukulima kuyindlela engcono kakhulu yokushisa ama-calories. Ukwenza umsebenzi wasengadini ihora eli-1 kukuvumela ukuthi ushise amakholori angama-500.

- Ukwenza imisebenzi yasekhaya kungenye indlela yokushisa ama-calories. Yiba matasa ngenkathi wenza umsebenzi wasekhaya.

- Intambo yokweqa ijabulisa futhi iwukuzivocavoca okuhle kakhulu. Intambo yokweqa ihora eli-1 ikuvumela ukuthi ushise amakholori angama-590.

- Ungasebenzisi ikheshi, thatha izitebhisi. Thatha izitebhisi ezimbili ngesikhathi. Ngakho ushisa amafutha amaningi ngokuphindwe kabili.

– Gwema imizwa engemihle. Khipha umcabango wokunganciphisi isisindo engqondweni yakho futhi uqhubeke kancane. Ukuncipha kwesisindo kuphelela ebuchosheni. Okokuqala, kufanele ukholelwe ukuthi uzolahlekelwa isisindo futhi kufanele uzikhuthaze ukuba wenze umzamo kulokhu.

- Sebenza ukuze amaphupho akho afezeke. Impumelelo emsebenzini wakho ikuvimbela ukuthi udle.

- Iya ekhonsathini noma imuvi esikhundleni sokuziklomelisa ngokudla ngezimpumelelo zakho.

Yini Ongayidla Ukuze Unciphise Isisindo?

Okudlayo kubaluleke kakhulu njengoba udla kangakanani ukuze wehlise isisindo. Kukhona ukudla okuthi; Uma udla, kukugcina usuthe futhi awusiboni isidingo sokudla kakhulu.

Lokhu ukudla okuqukethe amaprotheni, okucebile nge-fiber, kuqukethe amafutha anempilo, futhi ngeke kukwenze ulambe ngokushesha ngemva kokudla. “Kufanele sidleni lapho sibuthakathaka na?” Kulabo ababuzayo, uhlu olulandelayo luyoba isibonelo.

Yikuphi Ukudla Okufanele Ngikudle Ukuze Ngehlise Isisindo?

Ibhitela lamantongomane

Ibhitela lamantongomaneIqukethe amagremu angu-8 weprotheyini kanye namagremu angu-4 wefayibha ngokuphakela ngakunye, ngakho kuwukudla kokugcwalisa.

Uphizi

Inikeza ama-antioxidants aqinisa amasosha omzimba kanye ne-fiber kanye namaprotheni asekelwe ezitshalweni uphizi; Kuwukudla okungakhethwa ngenkathi wehlisa isisindo ngoba kukugcina usuthi.

Ithanga

Ihlinzeka ngefayibha eningi kune-quinoa kanye ne-potassium eningi kunobhanana ithanga Kuwukudla okunempilo futhi enye yezinto okufanele idliwe ngesikhathi sokunciphisa umzimba.

Bezelye

indishi uphiziIqukethe amagremu angu-8 wamaprotheni kanye nenani elibalulekile lemisoco ye-satiety. Inikeza inani olidingayo kuvithamini C nsuku zonke, kanye namaminerali afana ne-magnesium, i-potassium nensimbi.

I-Tuna

I-TunaIwumthombo wamaprotheni kanye ne-omega-3. Ngakho-ke, kuyasiza ukulawula isifiso sakho sokudla ngokukugcina ugcwele.

Uhlobo lwenhlanzi

Uhlobo lwenhlanzi Ngamafutha ayo e-polyunsaturated fatty acids, amaminerali kanye nokuqukethwe kwe-omega-3, kuwukukhetha okuhle kwesidlo sakusihlwa. Uvithamini D otholakala ku-salmon usiza ekwehliseni ubungozi bezifo ezingamahlalakhona futhi uhlangabezana nama-6% wesidingo sansuku zonke sikavithamini B25.

amazambane

amazambane Iwumthombo omuhle kakhulu we-potassium. Ngenxa ye-fiber equkethe, isiza ukukugcina ugcwele. Nokho, gwema ukusebenzisa amazambane athosiwe.

Ukudla Okuvutshiwe

Njenge-yogurt, i-kefir, ne-sauerkraut ukudla okuvutshiweIqukethe ama-probiotics, amagciwane alungele amathumbu aqinisa amasosha omzimba, alawule ukusebenza kwamathumbu futhi anciphise ukuqunjelwa. 

Kuye kwanqunywa ucwaningo ukuthi ama-probiotics asiza ukulahlekelwa isisindo.

Amantongomane

Amantongomanezicebile ngamafutha e-monounsaturated, anenzuzo empilweni yenhliziyo kanye nokusiza ekunciphiseni isisindo. Kodwa-ke, njengoba zonke izinhlobo zamantongomane zinama-kilojoule amaningi, kuyadingeka ukunaka ukulawulwa kwengxenye ngenkathi udla.

Amajikijolo

strawberryAmajikijolo afana nama-raspberries, ama-raspberries, namajikijolo anothe nge-fiber futhi anoshukela omncane kunezithelo eziningi. Kulokhu, kuyisinqumo esinempilo ukwehlisa isisindo.

amafutha omnqumo

extra virgin amafutha omnqumo Amafutha asekelwe emifino njengamafutha emifino adala umuzwa wokusutha futhi asiza ukwehlisa isisindo ngokujwayelekile.

iqanda

Ukudla kwasekuseni okunamaprotheni amaningi, ikakhulukazi namaqanda, kusiza ukunciphisa amafutha esiswini.

Ubhontshisi kanye Nodali

Njengobhontshisi nodali okusanhlamvu, i-fiber nemifino amaprotheni, amaminerali namavithamini B. Ngokuvamile, basiza ukwakha isisindo somzimba omncane.

ubisi

Ngokocwaningo, ukudla okune-calcium kunikeza ukuncipha komjikelezo okhalweni. Ubisi yisiphuzo esine-calcium ephezulu. Khetha ubisi olunamafutha aphansi.

Imifino Enamahlamvu Aluhlaza

Njengesipinashi, i-broccoli imifino enamahlamvu aluhlazaNakuba ephansi ngama-kilojoule, awukudla okunomsoco.

ukwatapheya

ecebile ngamafutha e-monounsaturated avokadoUkwehla kwesiyingi sokhalo kwatholwa kulabo abadla i-yucca njalo.

ubhanana

ecebile nge-potassium ne-magnesium ibhananaiqukethe ama-prebiotics asekelwe ezitshalweni, ezondla amagciwane angama-probiotic emathunjini.

utamatisi

utamatisi, amakhowe, izaqathe, ukhukhamba zisiza ukugeleza komzimba ngenxa yokuqukethwe kwamanzi amaningi. Amanzi engeziwe alinganisa i-edema ebangelwa usawoti oweqile.

Uwolintshi

I-potassium esesithelweni esisawolintshi ilwa nokuqunjelwa, kuyilapho ama-antioxidants ehlisa ukuvuvukala okubangelwa ukugcinwa kwamafutha endaweni yesisu.

anyanisi

Ugaliki, anyanisiImifino efana namalikhi kanye no-anyanisi oluhlaza inikeza i-prebiotic fiber. Ungasebenzisa le mifino enempilo futhi encane kuzo zonke izinhlobo zezitsha.

Ubhatata

Iqukethe i-potassium ne-beta-carotene ubhatataInokwakheka kwe-fibrous futhi inciphisa ukuvuvukala.

Amakhambi nezinongo

Izinhlobonhlobo eziningi zamakhambi nezinongo ongazisebenzisa ekunambithekeni kokudla zinciphisa ukuqunjelwa ngokunciphisa umphumela wesodium. Inemiphumela emnene ye-diuretic esiza ukususa amanzi amaningi emzimbeni. IBasili-coriander, i-rosemary, i-sage, i-tarragon, i-mint, i-thyme, upelepele omnyama kanye ne-paprika ngezinye zalezi zitshalo nezinongo.