Ungase uzwe noma ufunde okuningi ngokudla okulungile uma uncelisa . Ngokuqinisekile, ufuna ukuzama ukudla ukudla okunokulinganisela ngangokunokwenzeka. Ukudla ukudla okunempilo kukunika ukudla okunomsoco okudingayo ukuphulukisa kusukela ekubelethweni, ukulwa nokukhathala komama omusha , futhi ukhiphe ingane yakho ngokugcwele ubisi lwebele . Kodwa, lokho akusho ukuthi kufanele udle ngokuphelele ngeminithi yosuku.
Awudingi ukuyeka konke okuphathayo nokudla okulula okuthandayo ngoba uncelisa . Kulungile ukuba nokudla okungenamsoco, kodwa njengawo wonke into, awufuni nje ukuwudlula.
Ukuthola ama-Calorie Odinga Ukwenza Ubisi Ubisi
Umzimba wakho usebenzisa amandla ukwenza ubisi lwebele . Lokho kuphuma ngamakhalori ekudleni odlayo. Umama wokuncelisa kufanele adle amakholori engeziwe ngosuku ngalunye njengengxenye yokudla okuncelisayo kokuncelisa . Kungase kubonakale sengathi kudla i-donut, noma ama-cookies ambalwa angakusiza ukuba uthole amakholori engeziwe xa ubeletha, kodwa lawo angama-calories angenalutho. Amakholori owathola kumaswidi, amaqebelengwane, nokudla okungenamsoco akufani nalokho othola ekudleni okunempilo. Ngakho-ke, kuyilapho kulungile ukuthi ube nama-calories angenalutho phakathi nosuku, ufuna ukwenza konke okusemandleni akho ukuthola amakholori akho amaningi ekudleni okukunika amandla okudinga ubisi lwebele futhi ugcine umzimba wakho uphile.
Ukudla Nge-Calories Engenalutho
Ukudla okungenalutho kwekhalori kuphezulu emafutheni angenampilo neshukela. Zihlanganisa i-chocolate, i-candy, amaqebelengwane, ama-donuts, ama-chips, ama-pastries, inkukhu ethosiwe, i-bacon, isobho, ukusikeka okubandayo, i-pizza, i-ayisikhilimu, izinja ezishisayo, ibhotela nama-fat-fat. Lokhu kudla kunganambitha okuhle, futhi ngokuvamile kulula ukukubamba uma ukhathele noma umatasa, kodwa bakugcwalisa ngaphandle kokunikeza umzimba wakho noma yiziphi izakhi ezinempilo eziyidingayo.
Ukwenza Izinketho Zokudla Okunamnandi
Kulula ukweqa i-junk uma ugcina izinketho zokudla okunempilo ezitholakala ekhaya lakho. Uma unezinto ezihlukahlukene ezihlwabusayo, ukuphatha okunempilo okulungiselelwe futhi okulungele, kuzoba lula ukuwubamba uma umatasa futhi ulambile njengaleyo sikhwama se-chips noma ibhalethi. Nazi izibonelo ezimbalwa zezinto ongakulungela ngazo futhi ulinde ekhishini lakho uma ufuna isiphuzo esheshayo.
- Sika imifino
- Izithelo ezintsha
- Amantongomane
- Imbewu
- Abaqhekezi bonke okusanhlamvu
- I-fat-fat cheese
- I-yogurt
- Izithelo ezomile
- I-popcorn ene-air
- Amakhekhe elayisi
- Ukuxuba kwethrekhi
Iziphuzo ezingenalutho zekhalori
Iziphuzo ze-Sugary ezifana ne-soda, iziphuzo zezemidlalo, neziphuzo zezithelo kukhona enye imithombo yamakhilogremu angenalutho. Akudingeki ukuba uzigweme ngokuphelele, kodwa kuwumqondo omuhle ukukhawulela ukuthi ushukela obuthatha kangakanani ngokusebenzisa iziphuzo zakho. Amanzi, itiye elishisayo, itiye leqhwa, i-lemonade, namafutha aphansi noma amafutha angekho amafutha angcono.
Ukwenza Ukuthandwa Kwakho Okuhle
Uma uthanda ukupheka noma ukubhaka, ungenza ukuphatha kwakho kanye nama-dessert nge-breastfeeding twist. Ngokusebenzisa izithako zobisi ezifana ne- oatmeal , i- ginger , noma i-alimondi, ungaba nesiphuzo esimnandi ekudleni okuncelisayo . Ungathola izindlela zokupheka kwamakhukhi, i-bar, iziphuzo, ama-muffin, nokunye okuningi ezincwadini zokuncelisa noma ku-intanethi.
Izingozi Zokudla Okunamnandi Okudliwayo
Akufanele uzinqabe izenzo zakho ozithandayo ngenkathi ubeletha, kodwa akufanele ungene ngaphezu kwalokho. Ukweqa ngokweqile ukudla kokudla kwekhalori kungathinta impilo yakho yonke, kubangele ukuthi ube nesisindo, futhi kukubeka engozini yokuthuthukisa isifo sikashukela noma ezinye izinkinga zezempilo eziphathelene nesisindo. Futhi khumbula, uma ubeka isisindo esiningi ngesikhathi ukhulelwe nokuncelisa ngoba uthatha njengelayisensi yokudla konke okubonakala emehlweni kufaka phakathi amathani we-junk, kungaphezu kwalokho kufanele ulahlekelwe ngemuva kokutshala ingane yakho . Ngakho, nakanjani ujabulele ukwelapha manje, kodwa zama ukungena emkhakheni wokwenza ukudla okungenamsoco ukuhamba kwakho.
> Imithombo:
> Lawrence, uRuth A., MD, Lawrence, uRobert M., MD. Ukuncelisa Ukubeletha Umhlahlandlela Wezokwelapha Umsebenzi We-Eighth Edition. I-Elsevier Health Sciences. 2015.
> Popkin BM, Adair LS, Ng SW. Ukuguqulwa kokudla komhlaba wonke kanye nesifo sokukhuluphala emazweni asathuthuka. Ukubuyekezwa kokudla. 2012 Jan 1; 70 (1): 3-21.
> UMnyango Wezolimo wase-US. Izindleko zokudla okunomsoco ngenkathi kubeletha. Khetha i-MyPlate. NgoJulayi 29, 2016.
> UMnyango Wezolimo wase-US. Yiziphi amakholori angenalutho? . Khetha i-MyPlate. Ngo-September 30, 2015.