Ukwehla kwesisindo kungakusiza ukuthi ufinyelele imigomo yakho yesisindo. Kuthulwe ngefomethi yokulungela ukuphuza noma ngampuphu ezohlanganiswa namanzi noma ubisi, abantu abadinga ukunciphisa umzimba bafaka le mikhiqizo ekudleni kwabo ukusika ama-calories.
Ukuze bakwazi ukusebenza, iqhaza labo kumele libe ngolunye uhlobo. Kusho ukuthi kubalulekile ukuwaphuza endaweni yokudla okuyinhloko.
Izinzuzo
Inzuzo enkulu yokunyakaziswa kokudla okujwayelekile ukuthi ingahanjiswa kalula. Ngakho-ke ingxenye enhle yabantu ababathathayo bayenza kanjalo ngaphandle kwekhaya lapho benesikhathi esincane. Ngokungafani nezinketho eziningi zokudla ngaphandle, zinikeza ukudla okuncane kwekhalori, kepha kusheshe.
Ukulungisa isidlo esinama-khalori aphansi kungathatha abanye abantu isikhathi esithe xaxa kunalokho abazimisele ukukuchitha ekhishini. Lokho kuvame ukuwaholela ekudleni okucutshungulwa okunama-kilojoule amaningi, ukudla okunomsoco ophansi. Ukunyakaziswa okuncanyana kukhona enye indlela efanele ukubhekwa lapho ungenaso isikhathi sokupheka uphilile.
Futhi akufanele sikhohlwe ukuthi le mikhiqizo zikhangiswa njengabathwali bazo zonke izakhamzimba umuntu okufanele azithole ekudleni okuphelele: amaprotheni kanye nefayibha, kanye namavithamini namaminerali abalulekile. Lapho ama-calories enqunywa ekudleni ukufeza ukulahleka kwesisindo, ukuhlangabezana nezidingo zokudla okunempilo esidlweni ngasinye kuba ngumsebenzi onzima ngokwengeziwe. Ngakho-ke kusukela kulowo mbono, ngokuqukethe zonke izakhamzimba ezidingekayo, ukuthuthumela kungasiza.
Ngamafuphi, lokhu kuzamazama kuyasebenza kakhulu, ikakhulukazi lapho kudliwa ngaphandle. Yini enye, uma kukhulunywa ngokudla okusheshayo banempilo kunezinketho eziningi. Futhi kungenxa yokuthi lezi zivame ukugcwala ushukela nosawoti. Futhi njengoba bengenazo izakhamzimba ezidingekayo ukwanelisa isifiso sokudla, bavele badudule ngaphezu kokudingekile. Ngale ndlela, ngokungafani nokuzanyazanyiswa kokudla, ukudla okusheshayo nokudla okusetshenzisiwe kungadubula inani lama-calories ekudleni ngakunye ngaphezu kwalokhu okunconywayo.
Bayasebenza?
Abantu abaningi bathi basebenze njengecebo lokunciphisa umzimba. Isizathu sokuthi bakusize ulahlekelwe isisindo ukuthi banama-calories aphansi. Le mikhiqizo ngokuvamile inikeza ama-calories ayi-200 ngasikhathi.
Kodwa-ke, kungenzeka ukuthi abakusebenzeli. Wazi kanjani uma kunjalo? Uchwepheshe uzohlaziya udaba lwakho futhi akusize uthole ukuthi ngabe kulula yini kuwe ukwamukela okunyakaziswayo njengokuyindlela yokwehlisa isisindo..
Futhi ngukuthi, njengokujwayelekile lapho kwethulwa izinguquko ezibalulekile ekudleni, lapho uqala ukuphuza ama-shakes ukuze wehlise isisindo kubalulekile ukukwenza ngaphansi kokuqondisa kochwepheshe. Ngaphezu kokunquma ukuthi ngabe zikulungele yini, kuzokutshela ukuthi unganyakaziswa kangaki futhi unjani. Bazophatha futhi nokulandelela.
Ekugcineni, uma kukhulunywa ngokufeza imiphumela emangalisayo, kungaba ngokuncipha kwesisindo noma olunye uhlelo lokudla, kufanele uqiniseke ukuthi uwahlanganisa nempilo enempilo. Lokho kusho ukudla ukudla okunempilo nokuhlukahlukene nokuzivocavoca umzimba njalo.
Ingabe ziyancomeka?
Lokho kuya ngokwakhiwa, ngoba akukhona konke ukuncipha kwesisindo okwenziwa kulingana. Ngalo mqondo, abathengi bavame ukubakhetha ngokuya ngokudla kwabo kwekhalori ngokusebenza ngakunye.
Yize inani lama-calories lifanelekile, kubaluleke nakakhulu ukuqinisekisa ukuthi ukuncipha kwesisindo kunempilo ngokwanele. Kumele banikeze umsoco olingana nokudla okugcwele. Kuyafaneleka ukukhumbula ukuthi ukusika amakhalori ngenkathi uthola zonke izakhamzimba ezidingwa ngumzimba ukuphela kwendlela yokwehlisa isisindo ngendlela enempilo.
Kusukela okunye ukuzamazama kuqukethe izithako zokufakelwa noshukela omningi kakhulu (yingakho kufanele uhlale ufunda amalebula), ochwepheshe abaningi baxwayisa ukuthi lokhu kuzamazama akuyona indlela engcono kakhulu yokubuka okunomsoco. Kukhethwe njengokudla okwenziwe (okuneziphazamiso ezibandakanya lokhu) ngabadeleli babo, bakhetha ukungakukhuthazi ukukudla. Ungakhohlwa ukuthi kunezinye izindlela ezingapheli zokwehlisa isisindo. Ukudla okunama-calories amancane, kepha okwenziwe ngokudla okusha.
Izwi lokugcina
Uma uthatha isinqumo sokuncika ekunyakazisweni ukuze wehlise isisindo, kufanele uwathathe ngendlela elawulwayo, egadiwe futhi ungalokothi ugxile esikhathini eside. Le mithetho ibaluleke kakhulu lapho irejimeni ingena esikhundleni sako konke ukudla kosuku ngokunyakaziswa noma ngezinye izinto.
Imikhiqizo yokufaka esikhundleni sokudla ingaba yisixazululo sesikhathi esisodwa, njengoba iqinisekisa ukudla okunekhalori eliphansi nokudla okunomsoco lapho udla kude nasekhaya noma ungenaso isikhathi sokupheka. Noma okwesikhashana, ukuze kuzuzwe inhloso ethile yesisindo. Kepha okulungile ngukudla ukudla okujwayelekile, ngoba ukuzamazama akunikezi izakhamzimba eziningi njengokudla okunempilo.