Uma kukhulunywa ngokuthola isisu esinethoni, noma okungenani okubabazekayo (akukho ukukhathazeka ngokweqile nge-toning), kubalulekile ukwazi ukuthi yini okufanele uyidle nokuthi yini ongayidli.
Lapha sichaza yikuphi ukudla okuzokusiza ukunciphisa usayizi wokhalo lwakho futhi yiziphi okufanele uzigweme hhayi ngesithombe kuphela, kodwa nangempilo:
Yidla lokhu
Ama-fatty acids aseMonounsaturated kufanele abe yingxenye ejwayelekile yokudla kwakho. Ungabathola ku-avocado, amantongomane, imbewu, namafutha omnqumo. Mane ukhumbule ukulawula izingxenye zakho, njengoba lokhu kungukudla okuphezulu kwekhalori. Isibonelo, kunconywa ukuthi ungadli ngaphezu kwe-1/4 ye-avocado ngosuku.
Kuyadingeka futhi khuphula ukudla okune-fiber eningi, njengamajikijolo, amapheya, imidumba, okusanhlamvu okuphelele, kanye nemifino. Njengamafutha aphilile, zikwanelisa kangcono isifiso sakho sokudla, zisiza ukunciphisa inani olidlayo lamakholori nsuku zonke ngakho-ke zinciphise amafutha omzimba jikelele, kufaka phakathi lokho esiswini.
Gwema lokhu
Amafutha eTrans ayingozi kokubili isisu esinethoni nempilo ejwayelekile. Zitholakala kokudla okuningi okusetshenzisiwe, njengokusikwa okubandayo, ama-hamburger, noma imigoqo yamandla. Ushukela (iziphuzo ezithambile, u-ayisikhilimu ...), ama-carbohydrate alula (isinkwa esisikiwe, amakhukhi ...) notshwala akwanelisi ukuthanda kwakho ukudla, okuphoqa ukuthi udle amakhalori angeziwe angadingeki ngempela.
Imikhiqizo yobisi, okokunandisa, nesinkwa kungadala ukuqunjelwa kwesisu. Uma lokhu kuyicala lakho, zama ukuziqhelelanisa nalokhu kudla futhi. Ukugcina isisu esicaba kutholakala ngokusebenzisa ukushukuma okuncane lapho ukhetha ukudla, kepha futhi uvikela impilo yokuhlala phansi, ngakho-ke cabanga ukuhlanganisa konke okungenhla nokunyakaza okuncane, njengokuhamba ngamandla noma ukugijima.