Akuyona into noma ubani aziqhenya ngayo, kodwa abaningi bethu abakwazanga ukuzibamba kodwa babhekisise imibuzo ye-pop esikoleni. Kodwa njengoba iningi lethu lingafakaza, kuhambe kahle. abaningi bethu baze basebenze futhi abakaze baboshwe!
Uhlu lokuqukethwe
28 imithetho yokulawula isisindo ungakwazi ukukopela kuyo
Kuyahlekisa ngokwanele, ukugoba imithetho kancane futhi kuyindlela enhle yokwehlisa isisindo. Ukuze sikubonise indlela yokukopela ngomfanekiso wakho, sihlanganise imithetho embalwa yokulawula isisindo engadingi ukubhujiswa. Kunalokho, sikunikeza izindlela ezisebenza kahle kakhulu zokulahlekelwa yileso singqimba esengeziwe. Futhi lapho ubona lawo maphawundi eqala ukundiza, udinga ukuqhubeka nalawa macebiso angu-30 okunciphisa umzimba angcono kunokubala ama-calories!
Vele wenze ukujima okungacacile
Impela, ukujima okujulile kwe-HIIT noma iseshini yokuphotha kungakhuphula izinga lokushaya kwenhliziyo yakho futhi kushise amakholori amaningi kune-yoga, kodwa lokhu kuzivocavoca kufakazelwe ngokwesayensi ukunciphisa amazinga e-hormone yokucindezeleka i-cortisol. Kungani ukubanda kubaluleke kangaka? Lapho i-cortisol ingena kakhulu ohlelweni lwakho, yilapho ulamba futhi usinda kakhulu, ngokusho kweyodwa i-psychoneuroendocrinology funda. Isiphetho: Nobabili nidinga ukusebenza et Awunaso ingcindezi ukuze ufinyelele izinhloso zomzimba wakho. Ngakho-ke, musa ukukhahlela ukuzivocavoca kwakho okunamandla kakhulu, kodwa qiniseka ukuthi wenza isikhathi sokuzivocavoca okuzolile njenge-yoga, okungenani kanye ngesonto, futhi.
Ungawudli uphudingi
Uma ucabanga ukuthi kufanele uyeke amakhukhi kanye no-ayisikhilimu ukuze wehlise isisindo, unenkinga! (Cae the cheers!) Ukufinyelela kumaswidi kuwumqondo wakudala okunikeza kuphela ukudla okulungile esimweni esithile. Kungumqondo omusha okuvumela ukuthi udle futhi udle ikhekhe lakho. “Esikhundleni sokudla amakhekhe uwedwa esofeni, zinike isikhathi nomzamo wokuya esitolo sekhofi futhi ujabulele inkomishi yetiye eliluhlaza lapho,” kusho isazi sokudla okunomsoco uDawn Jackson Blatner wohlelo oluthi “Ukudla kwami kungcono kunawe” . “Lokhu kunciphisa amathuba okudla ngokweqile futhi kuzokusiza ukuthi ucabange uswidi njengesikhathi sokwelapha. »
Gwema i-gluten
"Kungase kube yimfashini, kodwa ukudla ukudla okungenayo i-gluten akuvamile kuqinisekisa ukwehla kwesisindo," kusho uchwepheshe wezokudla obhalisiwe u-Isabel Smith. Kunalokho kuyasiza ukunqamula ukudla okugayiwe okufana nama-cereal namakhekhe anoshukela. Ukudla okunothe ngemifino nokungenakho ukudla okugayiwe kungakusiza ukuthi ulahlekelwe isisindo ngendlela ephumelelayo kunokuthenga nje ukudla okungenagluten. Futhi kunomsoco kakhulu “Awazi ukuthi ungakwandisa kanjani ukudla kwakho kwemifino ngaphandle kokudumaza ukunambitheka kwakho? Lokhu kudla kwemifino okunothe ngamaprotheni angama-20 kungasiza.
Kufanele "wenze" i-Abs ukuze uthole i-Abs
Ukwenza ama-sit-ups ngethemba lokuthola i-big abs kufana nokufundela isivivinyo esinamamaki amabi. Ungalungisa izinqe zakho, kepha imizamo yakho iyakhohlisa. Usaziwayo ongumqeqeshi nombhali we Yidla lokhu, hhayi lokho! Okwe-abs U-Mark Langowski, akakaze enze i-sit-up esikhathini esingaphezu kweshumi leminyaka futhi usene-galactic six-pack. Kungenzeka kanjani? Sekuyisikhathi eside eqonda ukuthi indima ebaluleke kakhulu ekunciphiseni isisindo yincazelo yesisu. Engeza lokhu kudla okungu-15 Okuhamba Phambili Kwe-Abs kanye Nokwehlisa Isisindo ekudleni kwakho ukuze uthole isisu esithambile sesitayela se-Langowski.
Yidla lokhu! Iseluleko
Nakuba ukuzivocavoca kungasebenzi kakhulu ekunciphiseni isisindo, udinga ukushaya i-gym ukuze ugcine umzimba wakho omncane. Khomba imizuzu engama-60 yomsebenzi omaphakathi noma imizuzu engama-30 yomsebenzi osezingeni eliphezulu ngosuku.
Yidla ukudla kwasekuseni ngaphansi kwehora ngaphambi kokuvuka
Sekuyiminyaka, ochwepheshe bokulahlekelwa isisindo bathi isikhathi esihle sokudla isidlo sasekuseni yihora nje ngemva kokuvuka. Umqondo wawuwukuthi lapho ukubambezeleka isikhathi eside, izinga likashukela egazini liyakhuphuka, okwenza kube lula kakhulu ukuthi ukhethe ukudla okunomsoco, okungenamakhaza. Kodwa igagasi elisha locwaningo empeleni liphakamisa ukubambezeleka kwasekuseni ukuze kunwetshwe isikhathi sokuzila esingokwemvelo esenzeka phakathi nokulala. Kwani? Uma ubambezela ukudla kwakho kokuqala kosuku, "iwindi lokudla" lemvelo liyancishiswa: inani lamahora owachitha usuku ngalunye udla futhi udla. Futhi ngokusho kuka-a I-cell metabolism Ukufunda nokunamathela efasiteleni elincane lokudla kungakhuthaza ukwehla kwesisindo, ngisho noma udla ukudla okwengeziwe usuku lonke. Ukuze uthole imiphumela engcono kakhulu, qiniseka ukuthi unamahora angu-12 okungenani phakathi kokudla kwakho kokugcina namuhla kusihlwa nokudla kwakho kokuqala kusasa. Futhi ngezinye izindlela zokunciphisa isisindo ngesikhathi sokulala, hlola lezi Izinto ezingu-30 Okufanele Uzenze Amaminithi angu-30 Ngaphambi Kokulala Ukuze Unciphise Isisindo!
Gwema imikhiqizo yobisi enamafutha
I-Moo-ve phezu kobisi lwe-skim, isiphuzo esisha sokunciphisa isisindo siyeza edolobheni - futhi sigcwele amafutha! Kulungile, ndoda enkulu! Sekungamashumi eminyaka uhulumeni encoma imikhiqizo yobisi enamafutha amancane noma engeyona amafutha ngaphezu kwamafutha ayo. Ijenali ye-Clinical Nutrition Umbiko wenza ingxabano ephoqayo yokukhetha ozakwabo bamakhalori aphezulu. "Lapho abantu bedla imikhiqizo yobisi enamafutha aphansi kakhulu, bakhulisa ukudla kwabo ama-carbohydrate, okungase kukhuthaze ukukhuluphala," kusho umbhali uJessica Smith, Ph.D. esitatimendeni. Ukuze uhlale unciphile impilo yakho yonke, shintsha kusukela ku-2% wobisi lwe-skim bese ukhetha iyogathi enamafutha agcwele esikhundleni seziqukathi ezinamakhalori aphansi. Futhi nokukhetha okunempilo emnyangweni wezobisi, hlola lawa Ama-Yoghurts Angcono Kakhulu angama-25 Okunciphisa Isisindo!
Ungazikalisi kaningi
Odokotela abaningi kanye nezazi zokudla batshela amaklayenti abo ukuthi angeqi ngaphezu kokukodwa ngesonto. Hlola kaningi futhi kuzoba nesiko lokuhlushwa nsuku zonke; Gxumela kokuthile okuncane futhi isisindo sakho singakushelela, basho. Impela, lokho kuzwakala kunengqondo, kodwa okutholwe ngo-2015 okuvela eNyuvesi yaseCornell kuphakamisa ukuthi kungase kungabi indlela engcono kakhulu yokunciphisa isisindo, kusukela esikalini kuya phansi. Ngokusho kombhali uDavid Levitsky, abantu abakala isisindo nsuku zonke futhi balandelele imiphumela maningi amathuba okuthi banciphe futhi bagcine bengashintshile kunalabo abangena njalo. Indlela "ikuphoqa ukuba uqaphele ukuxhumana phakathi kokudla nesisindo sakho," kusho uLevitsky esitatimendeni sabezindaba. "Phambilini, safundiswa ukuthi akufanele uzikale nsuku zonke futhi kuphambene ncamashi. Sikholelwa ukuthi isikali sisebenza njengendlela yokuqala, ekwenza wazi ngokudla futhi ikuvumela ukuba wenze ukukhetha okuhambisana nesisindo sakho. Ukuze uthole izindlela ezengeziwe zokunciphisa amathumbu akho, bheka lawa Amathiphu angu-50 Angcono Kakhulu Okunciphisa Isisindo Enaphakade.
Yehlisa Ama-Carbs
Ngaphandle kwalokho okuzwile, akumele ube nekhabhoni ephansi ukuze ubone inombolo esikalini. Ama-carbohydrate ayinkimbinkimbi, afana ne-legumes, ama-apula ne-quinoa, awasona isitha, angama-carbs acwengisisiwe noma alula okudingeka uwaqaphele, kusho uSmith. "Ama-carbohydrate acwengisisiwe agaywa ngokushesha futhi adle ushukela wegazi, andise isifiso sokudla, kuyilapho ama-carbohydrate ayinkimbinkimbi acebile ku-fiber agaywa kancane futhi agcine ushukela wegazi uzinzile futhi unomthelela ekulahlekelweni kwesisindo," uyachaza. Ukuze ufunde kabanzi mayelana nesitashi esingcono kakhulu sesisu esiyisicaba, hlola lawa Ama-Carbs angu-25 Ahamba Kakhulu Wokunciphisa Isisindo.
Ungakhulumi
Okunye ukudla kunomgomo oqinile, ongenawo ama-snacking, okuthi, uma sikhuluma iqiniso, kuwumsangano nje! "Ukulawula amazinga kashukela egazini kuyingxenye ebalulekile yosuku," kusho uSmith. “Uma ungazivocavoci uyalamba bese uthatha izinqumo zokudla obungeke uzenze ngenye indlela, okunganqanda ukwehla kwesisindo somzimba. » USmith uncoma ukukhetha ukudla okulula okune-fiber, amaprotheni noma amafutha anempilo. “Le misoco iyasiza ekubambeni ukugaya ukudla futhi sihlale sisuthi. Amantongomane, imifino ene-hummus, noma izithelo ezimbozwe ibhotela lamantongomane ziyizintandokazi zami. »
Bala amakhalori akho
Siphila enkathini lapho ukulandelela ukudla kulula njengokubuza uSiri ukuthi mangaki ama-calories ocezwini lwesinkwa bese uphonsa impendulo kuhlelo lokusebenza. Kodwa naphezu kwesici esilula, ukuqopha konke okwenzekayo akuvumeli wonke umuntu ukuthi akhulume ngomlomo wakhe, Futhi lokho kulungile. Uma lokhu kuzwakala njengawe, naka izimo ezisepuletini lakho esikhundleni salokho. "Angikaze ngincome ukubala ama-calories kunoma yimaphi amaklayenti ami," kusho uSmith. “Esikhundleni salokho, ngibatshela ukuthi bagcwalise amaphesenti angu-50 epuleti ekudleni ngakunye ngemifino engenasitashi efana ne-kale, i-broccoli kanye nezaqathi. Lokhu kuqinisekisa ukuthi badla i-fiber eningi, esiza ekubaleni nasekugcineni isisindo. » Ucwaningo oluvela e-Brigham Young University College lubonise ukuthi abesifazane abadla i-fiber eningi basengcupheni ephansi kakhulu yokulahlekelwa isisindo kunalabo abadla izakhamzimba ezimbalwa, mhlawumbe ngenxa yokuthi badla ama-calories ambalwa phakathi nesikhathi sonke sokuphila.
Yidla yonke into ngokulinganisela
Cishe wonke umuntu uwuzwile umthetho wokuthi kulungile ukudla noma yini nayo yonke into inqobo nje uma ukwenza ngokusesilinganisweni. Ushokoledi? Yebo, kodwa kancane! Ama-chips? Aphinde abe nokukhanya okuluhlaza inqobo nje uma unamathela kwesandla esincane. Amadoda kanye no-2015 I-PLOS ONE Izifundo ezibandakanya abantu abangu-6 ziye zachitha inganekwane yokulinganisela, zaphetha ngokuthi ukudla okuhlukahlukene ngokuvamile kuholela ekuzuzeni isisindo namafutha esiswini. “Nakuba kungase kusabisa ukucabanga ukukuqeda ngokuphelele ukudla okuthandayo, cishe akunakwenzeka ukudla yonke into ngokusesilinganisweni, ikakhulukazi ukudla okunezici eziluthayo, njengoshukela. Ngokukhula, kunganciphisa ukuncipha kwakho kwesisindo,” kusho u-dieter obhalisiwe uCassie Bjork. Ngakho-ke, empeleni kuzuzisa kakhulu ukunqamula ngokuphelele ukudla okwandisa izifiso zakho futhi kukwenze ulangazelele. » Isibonelo, uma wazi ukuthi ubhekeni uwukudla kwakho kokuqala, kungcono ukuwusika ngokuphelele esikhundleni sokuzama ukunamathela ekuphakeni okuncane.
Ungasidli isikhuphasha seqanda
Ukudla isikhuphasha seqanda noma ukungadli isikhuphasha seqanda? Lona umbuzo omdala! Uma kukhulunywa ngamaqanda, imilayezo iye yahlanekezelwa kancane. Inhlanhla kini bathandi be-omelet, iKomidi Lokweluleka Ngezincomo Zokudla lango-2015 lisanda kubeka irekhodi ngokulahla isincomo salo sesikhathi eside sokunciphisa i-cholesterol yokudla ngenxa yezifundo ezingenakubalwa eziqinisekisa ukuthi lokhu kuhlukahluka kunomphumela omncane emazingeni e-cholesterol yegazi. asikho isidingo sokugwema isikhuphasha seqanda. Eqinisweni, i-yolk iqukethe isakhi esishisa amafutha esibizwa ngokuthi i-choline. Ngakho-ke lonke iqanda lingakusiza wehlise ukusetshenziswa kwakho. Ukuze uthole izinzuzo eziyisicaba, lungiselela amanye alawa Maresiphi Amaqanda Angcono Kakhulu angu-25 Okunciphisa Isisindo.
Vele uphuze amanzi
Manje njengoba usuwasikile amajusi anoshukela namasoda, amanzi ayi-hydrator yakho engu-#1 - futhi kuhle! Kodwa uma ucabanga ukuthi i-Agua iyona kuphela isiphuzo esinciphisa isisindo sokusetshenziswa okuphansi, awulungile neze. Eqinisweni, ikhofi netiye elingenashukela liqukethe ama-calories angabalulekile futhi lingasheshisa ukuncipha ngenxa yokuqukethwe kwakho kwe-caffeine okucindezela isifiso sokudla. Kodwa kuzo zonke izitolo ze-java ezibandayo ozikhethayo, ungaphuza itiye eliluhlaza elinomphetho. Isiphuzo sase-Asia sigcwele izinto ezibizwa ngokuthi ama-catechin, ama-antioxidants okuye kwaboniswa ukunciphisa amafutha esiswini. Ngakho qhubeka, ujabulele enye indebe.
Kudingeka amakhadi ebanga
Uma uzama ukushisa amafutha futhi wehlise isisindo, akungcono ukungena ku-treadmill. Lokho kungenxa yokuthi udinga imisipha, hhayi amamayela ukuze ushise amafutha. Eqinisweni, ukugawula imithi amahora amaningana ngebhayisikili noma emzileni kungakhuphula isifiso sakho sokudla ngokwakha imisipha, okuthi ngokuhamba kwesikhathi inciphise imetabolism yakho futhi kwenze kube nzima ukunciphisa umzimba. Hawu! Manje uzokwenzani esikhundleni? Khetha i-cardio ngokuqeqeshwa kwesikhashana kwemizuzu engu-20-30 kabili noma kathathu ngesonto futhi ugxile ekuqeqesheni amandla izinsuku ezimbili noma ezintathu ngesonto, kusikisela u-Langowski. Ungaphuthelwa: Ama-Hacks amaningi e-Langowski Yidla lokhu, hhayi lokho! Okwe-abs-Ukuthengisa manje!
Yidla ukudla okuhlukahlukene
Ukudla izinto ezihlukene nsuku zonke kungakusiza ukuba ubambe imisoco ehlukahlukene, kodwa futhi kungahambisana nokudla kwakho kwesisu esiyisicaba. “Ukuzikhethela kuyisitha sokwehla kwesisindo. Uma unokuningi kakhulu ongakhetha kukho, cishe uzokhungathwa izinga elivamile lezinto ezilula, ezingenampilo,” kusho uCarolyn Barnes, umphathi wezempilo we-Clean Momma Workout. Thola okumnandi futhi ukuphindaphinde isonto lonke. Ngeviki elizayo, khetha ukudla okusha ozophinda. Lokhu kwenza kube lula ukudla kahle ngoba kwenza ukuhlela, ukuthenga nokupheka kube lula. I-Monotony iyabhora, kodwa "i-monotony" emnandi, kahle, imnandi! “Angazi ukuthi wenzeni ngesonto elizayo? Bheka lezi zokupheka ezingu-35 ezingcono kakhulu zenkukhu kuze kube manje ukuze ulahlekelwe isisindo! »
Gwema utshwala
Sawubona, Barfly, sinezindaba ezinhle: akudingeki ukuthi ukhiphe utshwala ukuze unciphise umzimba! Kodwa-ke, uma uzophuza utshwala, linganisela ukuphuza kwakho kungabi ngaphezu kweziphuzo ezintathu ngesonto futhi unqamule iziphuzo ezinekhalori ephezulu njengetiye leqhwa laseLong Island nama-margarita. Kunalokho, namathela ezinkethweni ezilula njengamafashini amadala nama-mojito. Ungathanda ukudla i-brewski? Khetha i-Michelob Ultra noma i-Yuengling Stock Light - bangamabhiya amabili angcono kakhulu okwehlisa isisindo, ngakho bazokwenza umonakalo omncane okhalweni. O, futhi ungakhohlwa ukusika bonke labo abadla imishayo engaphilile kahle - lowo ngumthetho esingawudli.
Amafutha ovalo
Ngawo-90s, ukudla okunempilo kwakukhuluphele njengesitha esikhulu sokhalo lomuntu. Inkolelo eyayidumile ngaleso sikhathi yayiwukuthi ukudla amafutha kwakuzokwenza ukhuluphale. Kodwa sesihambe ibanga elide kusukela ezinsukwini lapho ikhekhe elinamafutha ancishisiwe lalibhekwa njengokudla kwezempilo. Eqinisweni, ochwepheshe bezokudla namuhla abakwazi ukuthola okwanele: "Ukukhuluphala, ngokuphindaphindiwe - yidle! " kusho uSmith. “Kuyagqama empilweni yobuchopho nesikhumba, kunqanda ukuvuvukala futhi kwandisa ukukhathala nokuncipha kwesisindo. Izinto ezinjengamantongomane, ibhotela lamantongomane, imbewu, ukwatapheya, amafutha anempilo, nezinhlanzi ezinamafutha zanelisa ngempela, ngakho-ke ngeke ulambe kakhulu Sebenzisa amakholori ambalwa ngemva kokuwadla. Qiniseka ukuthi uyawafaka ekudleni kwakho kwansuku zonke. “Futhi uma sikhuluma ngezinhlanzi, thola ukuthi yimiphi imizamo elungele impilo yakho nesisu sakho embikweni wethu okhethekile. Zonke izindawo zokudoba ezithandwayo ukuze uthole izinzuzo zokudla okunomsoco!
Vele udle isaladi
Ukucabanga ngoku-oda isaladi kuseyisinqumo esinempilo? Phenduka! Akukhona nje ukuthi amanye amasaladi angenziwa ngokuphelele ngama-carbs-ngaphandle kokugcina amandla asuthisayo amaprotheni noma amafutha anempilo-okusho ukuthi lawo mabhanisi we-ulethisi awawona uphawu lwempilo enhle. Izaziso eziningi zokudlela zingamabhomu okulahlekelwa kwesisindo ngasese angaqhumisa inqubekelaphambili yakho yesisu esiyisicaba; Bheka umbiko wethu okhethekile, AmaSaladi Endawo yokudlela Enhle Kakhulu YaseMelika. Ezinye zalezi zidlo zingakhuphukela kuma-kilojoule angaphezu kuka-1500, 1300 mg wesodium, amagremu angu-80 kashukela kanye namagremu angu-100 amafutha! Uma udla ngaphandle, kungcono ukunamathela kubhega encane kanye nama-fried for isaladi eseceleni.
Udinga ukuzivocavoca kakhulu
Cishe uke wezwa iseluleko sokudla esingaphelelwa yisikhathi - yidla kancane futhi unyakaze kakhulu - kodwa lokho akusho ukuthi kufanele uzivocavoce kakhulu. Ucwaningo lubonisa ukuthi ukuvivinya umzimba okumaphakathi kuhle kuwe impiloKodwa-ke, izifundo ezingaphezu kuka-50 ziye zaphetha ngokuthi ukuzivocavoca umzimba kungase kungabi indlela engcono kakhulu ulahlekelwe isisindo. Ngaphandle kweqiniso lokuthi ukuzivocavoca kungavimbela ukwehla kwesisindo ngokukwenza ulambe, kungase futhi kudale ithemba elingamanga lokuthi ungaqhubeka nokuzitika inqobo nje uma udale ukushoda kwekhalori. Cabanga ngalokhu ngale ndlela: owesifazane ongamakhilogremu angu-180 ogibela ibhayisikili ngokuzikhandla okusesilinganisweni imizuzu engu-30 ushisa amakholori angu-285 kuphela. Wonke lowo msebenzi ubungashiywa ngokuphelele idonadi likashokoledi oyisithwathwa ovela ku-Dunkin Donuts. Ngaphezu kwalokho, ngesinye isikhathi impilo iba endleleni futhi awubi naso isikhathi sokuzivocavoca usuku olulodwa. Uma nje udla ukudla okunempilo, okunomsoco, esikhundleni sokuzivocavoca ungaqhubeka nokuzelapha, ukuzivocavoca akuyona ukuphela kwendlela yokwehlisa isisindo.
Qiniseka ukuthi uyakala
Ukulawulwa kwengxenye kungenye yamagama akhulunywayo ngokuncipha kwesisindo, kodwa lokho akusho ukuthi kufanele uphathe izinkomishi zokulinganisa lapho uyodla ngaphandle. Uma indlela yokudla iqinile, ingenza ukudla kube nzima ukunamathela kukho ngoba uzizwa sengathi uhlala uzibekela imingcele. Amathiphu alula njengokutshala izinkomishi namapuleti amancane angenza ukulawula usayizi wengxenye kube lula ngokukuphoqa ukuthi ubeke okuncane epuletini lakho - ngaphandle kokuthi ukhiphe isikali nesibali kukho konke ukudla.
Kufanele unamathele ekudleni
Kungakhathaliseki ukuthi i-Paleo, i-Whole30, i-Atkins noma yiziphi izindleko ezithengiswayo manje, kumahhala ukuzama, kodwa lokho akukwenzi kube okungcono kakhulu. Gxila ezinhlobonhlobo zokudla okunempilo, okunomsoco futhi unamathele ezingxenyeni ezifanele, esikhundleni sokulandela ukudla okuhleleke kakhulu okwenza kubonakale sengathi ayikho imingcele yephutha. Ungaphinda uzame umthetho wama-80-20 (ongcono kunokubala ama-calories, #18 ku-30 Weight Loss Tips): Yidla isikhathi esingaphezudlwana kwamaphesenti angu-80 futhi wonge amaphesenti angu-20 ngokufaka i-splurging. Ngale ndlela ngeke uzizwe unecala noma ucindezelekile uma unocezu lwekhekhe ephathini yosuku lokuzalwa lomshana. Vele uzame ukugcina ibha iphezulu ezandleni zakho. Isibonelo, yenza uphudingi owenziwe ekhaya usebenzisa izithako zekhwalithi esikhundleni sokuthenga ukudla okupakishiwe nokucutshunguliwe.
I-Zero Calorie & Fair Trade Iziphuzo
Uxolo, bathandi besoda yokudla. Kodwa-ke, ukuqhubeka ukondla isifiso sakho sokudla okumnandi akukwenzi uhambo lwakho lokulahlekelwa isisindo. Eqinisweni, ungagcina ama-calories namagremu kashukela, kodwa ukuqhubeka nokuzitika ngezinyo lakho elimnandi kuzogcina ukuzethemba kwakho, kukwenze ube namathuba amaningi okuphula intando yakho yokuzitika. Ukwengeza, ucwaningo luye lwabonisa ukuthi ama-sweeteners okwenziwa angalimaza impilo yakho, anganciphisa namathuba okuphumelela kwesisindo. Kunalokho, zama ukuphuza i-seltzer, amanzi e-detox, ikhofi, noma itiye eliluhlaza.
Ungadli ebusuku
Inganekwane yokuthi "akufanele udle ngemva kuka-8 ekuseni" yachithwa kudala: Ucwaningo luye lwabonisa ukuthi umzimba wakho ushisa ama-calories ngesilinganiso esingashintshi usuku lonke. Isizathu sokuthi ezinye izifundo zihlobanise ukudla kwasebusuku nokukhuluphala akukona ukuthi azishisi lawo ma-calorie; Lokhu kungenxa yokuthi lezi zikhova zasebusuku zinamathuba amaningi okuthi zizitike noma zikhethe ukudla okungenampilo. Ukudla ngaphambi kokulala akudingekile ukuba kube ukudla no-cha. Eqinisweni, ungase ulale unesisu esivulekile, esilimaza umzamo wakho wokunciphisa umzimba ngokukuvimbela ukuba ungalali noma uvuke phakathi nokulala kwakho. Ngakolunye uhlangothi, ukudla okunye kokudla okuhle kakhulu ngaphambi kokulala kungakusiza ukuthi ungene ezweni lamaphupho.
Zivumele usuku lokukhohlisa
Into yokuqala eyokuqala: I(izinsuku) zokukopela zihlukile ekudleni kokukopela. Futhi okwedlule—ukuhamba ngamantongomane ngempelasonto njengomvuzo wokunamathela ekudleni kwakho phakathi nesonto—akuwona neze umqondo omuhle. Ucwaningo luye lwabonisa nokuthi ukugeleza ngempelasonto kubi kakhulu ekubunjweni kwakho kwamathumbu-isici esilawula yonke into kusukela kumizwa yakho kuya ekuncipheni kwesisindo-njengokudla ukudla okungenamsoco isonto lonke! Esikhundleni salokho, zama ukunamathela endleleni yokuphila enempilo egcwele kahle, futhi uma kuziwa ekudleni kokukopela (noma lawo maphesenti angu-20 we-80-20), funda kulawa Amathiphu angu-20 Okudla Okukhohlisayo Ukuze Uphumelele Ukunciphisa Isisindo.
Shintsha Inyama Ngemifino
Ucwaningo luye lwabonisa ukuthi ukudla kwemifino kungenye yezindlela zokudla eziphumelela kakhulu zokunciphisa isisindo, futhi ezinye izifundo zixhumanise indlela yokuphila nengozi ephansi yomdlavuza, isifo sikashukela, nokuphila isikhathi eside. Nakuba lokho kungase kube njalo, ukunqamula ngokuphelele inyama ekudleni kwakho akuyona inketho engcono kakhulu. Inyama ingenye yemithombo yamaprotheni ewusizo kakhulu futhi esebenza ngempumelelo ukukusiza ukuthi wakhe futhi ugcine izitolo zezicubu ezithambile, ezithuthukisa ukushiswa kwekhalori kanye namafutha ethoshi. Inkinga ilele ekukhetheni inyama edliwa abantu baseMelika abaningi—ama-hot dogs agayiwe, ama-burger okudla okusheshayo, namanongomane enkukhu eqandisiwe—nokuthi ayidla ngani—imifino emincane engabizi nhlobo. Esikhundleni sokushiya amaprotheni epuletini lakho, hamba nemithombo eqhumisa amafutha njengenyama yenkomo efunzwe utshani, isalmon yasendle, noma inkukhu yemvelo, namathela engxenyeni engama-ounce angu-3, futhi uqiniseke ukuthi uyibhangqa nokunikezwa kwemifino.
Namathela Ukudla Okungalungisiwe
Igama elithi "cutshunguliwe" linencazelo engeyinhle, njengoba likhumbuza ukudla okulawulwa ngokwesayensi okufana no-Oreos noDoritos. Kodwa akukhona konke ukudla “okugayiwe” okubi njengoba ucabanga—okunye kuvunyelwe ngisho nezazi zokudla okunomsoco! Eqinisweni, ukucutshungulwa kokudla kuncike ezintweni ezihlukene: ukudla okungacutshunguliwe (okungukuthi imifino), ukudla okugayiwe kancane (okungukuthi inyama noma iyogathi), izithako ezigayiwe (okungukuthi, ushukela, uwoyela, noma uviniga), ukudla okugayiwe (okungukuthi, ushizi, inyama ephelisiwe, kanye ukhukhamba), kanye nokudla okugaywe kakhulu (ama-chips ashizi, amanqamu enkukhu, nesinkwa esithengwa esitolo).
Thembela Kumalebula
Yebo, sicela uhlole amalebula omsoco kanye nohlu lwezithako ukuze ugweme izithasiselo ezilimaza impilo nezithako ezikhuluphalisayo. Kodwa unganciki ekukhangiseni kwenkampani umkhiqizo wabo. Bangase bathi ukudla “Akunamafutha,” kodwa lokho akusho ukuthi kunempilo; Abakhiqizi bavame ukufaka izithako esikhundleni sikashukela, izinandisi zokwenziwa, noma i-sodium ukuze banxephezele ukunambitheka okulahlekile. (Eqinisweni, i-Ken's Fat-Free Sun-Dried Sun-Dried Tomato Vinaigrette ingenye yezinhlobo ezingu-14 zokudla “Okunempilo” Okunoshukela Owengeziwe KuneDonathi!) Njalo hlola kabili ilebula lokudla okusephaketheni, futhi uqaphele osayizi bokuphakelayo abakhohlisayo—izinkampani eziningi hlinzeka ngolwazi lokudla okunomsoco ngengxenye encane ehlosiwe kunalokho okudliwa ngumuntu ojwayelekile noma lokho iphakethe elikushoyo ukuthi kufanele ukudle (cabanga: i-twin pack of Pop-Tarts ehlinzeka ngolwazi lwekhekhe elilodwa kuphela).
Hlala Kuwo Wonke Ushukela
Uma unolwazi, uzwile ukuthi ushukela unomthelela omkhulu empilweni yethu, njengoba ucwaningo luye lwahlobanisa ukusetshenziswa kwethu okuphezulu kwezinto nengozi eyengeziwe yokukhuluphala, ukukhuluphala, isifo sikashukela, nesifo senhliziyo. Ngenkathi sonke sihlala kude nezinto ezingeziwe, izithelo ezinoshukela ziyindaba ehlukile. Impela, ushukela wezithelo ucutshungulwa ngendlela efanayo emzimbeni wakho, kepha izithelo nazo zigcwele ama-antioxidants alwa nomdlavuza, amanzi okusiza ukukugcwalisa, kanye ne-fiber ukuze ubambezele ukugaya kwalabo shukela-ukuvimbela ushukela wakho wegazi ukuthi ungaqhume njengokudla okunomsoco- ushukela ocolisisiwe oshodayo uyashoda. Eqinisweni, izifundo ezingenakubalwa zithole ukuthi ukwanda kwezithelo zokusetshenziswa kuhlanganiswe nesisindo somzimba esiphansi kanye nengozi ephansi yezifo ezihambisana nokukhuluphala.
