Ukuthenga ukudla kungase kuzwe kunzima uma usanda kutholakala. Ngisho nalapho ehlomile uhlelo lokudla lwesifo sikashukela , lungase lube lukhuni ukuzama ukuhumusha lokho ohlwini lokudla, bese uhamba ngezindlela zokuhamba nezitolo zokudla. Uma ungakwazi ukuhlela, zama ukukhipha ihora elilodwa noma amabili okokuqala lapho uhamba nokuthenga ukudla kwepulani lakho elisha lokudla kwesifo sikashukela .
Kungasiza ukwenza uhambo lube nzima kakhulu.
Njengomuntu onesifo sikashukela, kubalulekile ukugcina ikhaya lakho ligcwele ukudla okunempilo, okumibalabala, nokuhlanzekile. Uma ukukhetha okunempilo kuyatholakala ekufinyeleleni kwezingalo, kuyoba lula ukunamathela ohlelweni lwakho lokudla lwesifo sikashukela.
Ngakho-ke, uhlu olungcono kakhulu lokuthengwa kwesifo sikashukela lungase lube uhlu olusebenzayo. Yibani efrijini, noma endaweni ethile uzoyibona nsuku zonke. Uma uqaphela ukuthi uhlaselwa esiteshini esinempilo, wengeze ohlwini lwakho ukuze ukwazi ukuwuthatha ohambweni lwakho olulandelayo lokuthenga.
Ngaphambi Kokuthenga
Okulandelayo, njalo uthathe amaminithi ambalwa ukuzibuza le mibuzo ngaphambi kokuhamba yezitolo:
- Bangaki abantu nokuthi bangaki ukudla engizobe ngikhonza? Thenga inani elifanele lokudla lalaba bantu abaningi nokudla, ukuze ungapheli ngokudla okungaphezulu endlini ongase ulingeke ukuba udle.
- Ngabe izidakamizwa zami eziphilayo zihamba kabi ngaphambi kokuthi ngithole ithuba lokuziqeda? Uma kunjalo, isikhathi esilandelayo sithenga kancane.
- Ingabe kungithatha inani elifanayo lezinsuku ukuze ngidle ibhokisi elilodwa lama cookies-mahhala njengoba kuthatha ukuba ngidle ezimbili? Uma kunjalo, ukunciphisa ukuthengwa kwakho ebhokisini elilodwa ngesikhathi, faka amaphakheji amancane, noma ungabathengi kuwo wonke uhambo lokuthenga. Futhi khumbula ukuthi amakhukhi angenamashukela asenayo i-carbohydrate kuwo. Nakuba ukhetho olungcono kunama-cookies avamile, ukuwadla kuzokwenyukisa ushukela wegazi lakho.
Khumbula ukuthi akukho luhlelo lwesidlo sesifo sikashukela oludalwa. Ngokufanayo, akukho uhlu lokudla lwesifo sikashukela luzofana noma. Lokho okushiwo, nansi okungenani uhlu lokudla lokuqala oluzokusiza ukuthi uqale ukugcina indawo yakho ngokudla okunempilo, okunemibala, nokudla kwesifo sikashukela.
Isifo Sikashukela Ukuthenga Uhlu
- Izithelo - Uzodinga izithelo ezimbili kuya kwezingu-4 zezithelo ezintsha noma ezifriziwe ngosuku. Ngesikhathi esitolo, ungasebenzisa i-apula ukuze ulinganise ukukhonza izithelo. Zama ukuhlela ngaphambi kwesikhathi ukuthi uzothola izithelo; ngezinye izikhathi, ngenxa yezizathu ezithile noma ezinye, izithelo nje azibukeka kahle. Izithelo eziningi zingashintshwa komunye nomunye ekuphekeni noma kunjalo. Esikhundleni salokho, cwangcisa ukuthi zingaki izibopho zezithelo ozodinga ukuzithenga. Futhi uma usesitolo, thola okusha, okwezikhathi, kanye / noma ekuthengisweni.
- Izinyama, Izinhlanzi, namaProtheni-Ukudla Okucebile - Uzodinga ukudla okungu-2 kuya kwezingu-3 kokudla okunamaprotheni okucebile ngosuku. Bheka ngeso lengqondo ipaki lamakhadi ukusiza cishe u-ounce okhonza inyama noma inhlanzi. Iqanda elilodwa noma i-1/2 indebe ye-tofu liphinde lisebenze inyama. Inkukhu engenasikhumba kanye / noma i-turkey, inhlanzi, ukusikeka okunomsoco wenkomo, ingulube, amaqanda noma indawo yeqanda , kanye nebhotela le-karan elincane eliphansi kufanele libe kuhlu lwakho.
- Imifino engekho-starchy - Ingxenye yesidlo sakho sekuseni ne-dinner kufanele ibe yimifino, kanye nemifino nayo ikwazi ukutholakala nokudla okudla okunobungane nesifo sikashukela. Ngakho-ke, uhlele ukuthenga imifino enomsoco noma efriziwe okwanele ukuhlangabezana nalezi zidingo.
Ngokufana nezithelo, zama ukuhlela ukuthi uzodinga kangakanani, kodwa ulinde uze ufike esitolo ukuze ubone ukuthi ubukeka bunjani buyothenga. Lokhu kuthiwa, imifino eluhlaza okomnyama njengo isipinashi, ulethisi omnyama, ne-broccoli - kanye nemifino ephuzi-orange, njenge-sweet pepper kanye ne-izaqathe - ngokuvamile aneziqu eziphezulu kakhulu ze-vitamin namaminerali. Ama-avovoc are izithelo kodwa ngokuvamile asetshenziswa njengemifino ekuphekeni. Zigcwele amafutha enempilo futhi ziyasiza ekuqedeni isidlo sesifo sikashukela. Anyanisi kanye negalikhi kokubili ukudla okuncane okuphansi kwe-glycemic ecebile izakhi zomzimba eziphikisana ne-antioxidant. Zisiza ukwengeza ukunambitheka ngenkathi ugcina ukupheka phansi kwamafutha futhi kufanele ube ohlwini lwakho.
- Amafutha ase-Fat - Monounsaturated ne- polyunsaturated afana nomnqumo, i-canola, ummbila, i-sunflower, noma ama-soya kufanele abe kuhlu lwakho. Futhi, bheka ukusabalala okunciphisa amafutha e-butter fat okwenziwe ngamafutha (ukusebenzisa indawo yebhotela ngesinkwa), kanye nokupheka okuphefumula okungenamafutha okuwasebenzisa ekukhenizeni nokubhaka.
- Amantongomane, amabhontshisi - ama-alimondi kanye nama-walnuts amnandi ama-salads okugcoba noma adibanise nokusanhlamvu noma yogurt. Amabhontshisi amnyama ekheniwe, ubhontshisi bezinso, ubhontshisi we-garbanzo, noma impela noma yiziphi izinhlobo ezihlukahlukene zezinyosi kufanele zibe kuhlu lwakho. Ubhontshisi okheniwe kufanele uhlanjululwe kahle ngaphambi kokusetshenziswa, ukususa i-sodium eyengeziwe, kodwa usheshe upheke futhi usebenzise kakhulu izinhlelo zokudla zikashukela.
- I-Low-Fat Dairy - Plan for 2 kuya 3 servings ngosuku nonfat noma ubisi oluncane fat noma yogurt (1 inkomishi = ukukhonza), noma i-fat-fat cottage shizi (1/4 indebe ukukhonza).
- Imifino Yonke, Imifino Yesitashi , Nama-Lentils - Qaphela amalebuli athi, "lo mkhiqizo uqukethe ama-gram angu-X okugcwala konke ngokukhonza." Esikhundleni salokho, flip imikhiqizo ngaphezulu futhi ubheke amalebula abo okunomsoco. Khetha lezo eziphezulu kakhulu ku-fiber.
Irayisi elibomvu, i-pasta lonke, uketshezi ophezulu we-fibre kanye nesinkwa esiphakeme kufanele kube kuhlu lwakho. Amabele okunye afana ne-quinoa, ibhali, ne-bulgur ngokuvamile angafakwa esikhundleni selayisi ekuphekeni. Amazambane ama-sweet, ummbila, i-peas elimnandi, i-butternut u-squash, nama-lenti angaphinda afake okusanhlamvu kuhlelo lokudla lwesifo sikashukela.
- Imikhiqizo "Diabetes" - Ungase uthande ukucabangela ukubeka i- sweetener ehlukile ohlwini lwakho lokudla ukuze usebenzise endaweni yeshukela langempela ekhofi, itiye kanye nokupheka. Iziphuzo ze-Zero-calorie ezifana netiyi i-iced, i- sodas yokudla , kanye namanzi anamakha amahle angahamba ohlwini lwakho ukukunika izinketho zokuphuza ezingasithinti ushukela wegazi lakho. Futhi njengoba wonke umuntu edinga ukwelashwa ngezikhathi ezithile, bheka ikhukhi eliphansi leshukela noma ikhekhe - khumbula nje ukuthi empeleni i-carbohydrate engqikithi emkhiqizo (hhayi ushukela) ozoshukumisa ushukela wegazi lakho.