Ukudla Kwakho Kungenza Ukunciphisa Ukuncintisana. Nakhu Indlela Yokubhekana Nayo
Ukuba nokudla okuvinjelwe akusho ukuthi ulahlekelwa isisindo ngokuzenzakalelayo (naphezu kwalokho abangani bakho abangase bathi). Eqinisweni, le nkinga ingaba yinto ehluke kakhulu: Ngempela uthola isisindo ekudleni kwakho okunomsoco.
Lokhu kungenzeka ngenxa yokuthi uthembele kancane kakhulu ekudleni okulungiselelwe okufana nama-potato chips ezingenayo i-allergene, kodwa akuyona into enhle kakhulu emgqeni (ngiyakwazi lokhu kusuka ekuhlangenwe nakho kwakho).
Noma ungase uthathe isinqumo sokuzikhokhela ngokuphanga kaningi kunalokho okumele ukwenze, ngoba nje uzizwa unqatshiwe ngenye indlela.
Kungakhathaliseki ukuthi yisiphi isizathu, labo bethu abanezinkinga zokudla bangase badinge ukulahlekelwa isisindo, futhi. Ngakho-ke kukhona amathiphu ayisithupha okulahlekelwa isisindo angasiza:
1. Khetha uhlelo lokudla olufanele ngawe
Kunezinhlelo eziningi zokudla laphaya - amafutha aphansi, aphansi-carb, aphansi-ikhalori - ukuthi kungaba nzima ukukhetha. Uma unomsoco wokudla, kungcono ukugwema ukudla okubandakanya ukuphuza imfihlakalo ukugwedla noma okuvimbela ukudla kwakho ukudla kumaqembu okudla owodwa noma amabili. Lokhu kusho ukuthi ukudla okuvuthiwe kwamagilebhisi kungaphandle komnyango, kepha ukudla okubandakanya ukudla izingxenye ezifanele zezinhlobo eziningi zokudla cishe kuhle.
Cabanga nge-allergies yakho uma ukhetha uhlelo lokudla:
- Uma unayo i- Oral Allergy Syndrome , lapho umlomo wakho uphawula khona noma ukuvuvukala ngemva kokudla izithelo noma imifino eluhlaza, ukudla okuluhlaza okukuhlaza ngeke kusebenzele wena.
- Uma uthola okweqile ezinhlobonhlobo zamaprotheni - isibonelo, ubisi, amaqanda, soy, kanye namantongomane - ke ukudla okuncane-carb efana ne-Atkins akuyona into engcono kakhulu.
2. Thintana nomNutrition
Uma ugwema izifo eziningi, kungaba yinselele kuwe ukuthola zonke izakhi okudingayo nsuku zonke.
Ngaphambi kokuqala uhlelo lokulahlekelwa isisindo, khuluma nomdlali wezondlo mayelana namasu okudla amakholori ambalwa ngenkathi uthole ukudla okunomsoco.
Umuntu onemvume yokudla kufanele abe nokuhlangenwe nakho okuklama ukudla okunokwezifiso kubantu abanezinkinga zokudla (ungesabi ukuxoxa nomdlali wezokudla ngaphambi kokuba umqashile ukwenza okuthile). Isidlo esihle sokudla esingakusiza singakusiza ukhethe uhlobo lokudla oluzosebenza ngezidingo zakho zokungezwani komzimba.
3. Gxila ku-Whole Foods
Abaningi bokudla-ababulali yizindawo zokudlela kanye nokudla okwakusetshenziswe ngaphambili okulayishwa usawoti, ushukela, nama-khalori okungaphezu kwalokho ongayifaka ekhaya (lezo ziphupathi ezinobungane eziyisikhombisa ziyisibonelo esihle salokhu). Abantu abapheka futhi badle ekhaya bavame ukulondoloza isisindo sabo kangcono kunabantu abathembele ekudleni noma ekudleni. Labo kithi abanezinyosi zokudla banekhanda liqala ukupheka ekhaya; sidinga nje ukulungisa ukupheka kwethu kancane kancane ukulahlekelwa isisindo.
- Khetha okukodwa kwesithako. Esikhundleni sokufinyelela kulelo bhala le-granola elingenalo i-allergies, zama i-apula noma i-little carrot ezincane esikhundleni salokho.
- Sebenzisa okusanhlamvu okuphelele njengelayisi elibomvu esikhundleni selayisi omhlophe. Izitshalo ezigcwele zinezifiber ezingaphezulu futhi zingakusiza uzizwe ngokugcwele ngokushesha.
- Buka amafutha . Kulula ukuthululela i-glug yamafutha epanini ngaphambi kokwenza isithukuthezi-gazinga. Ukulinganisa nje isipuni esisodwa samafutha kungakusiza ukuba usebenzise ama-calories wezingubo zakho ozithandayo.
4. Yenza Ukudla Okukhethiwe Kwakho "Okupakishwe"
Yenza isiphuzo esilula ukuthi ubambe lapho uphuma umnyango wokudla okuneempilo, ophansi-ikhalori ohambisana nokudla kwakho.
- Sika ama-veggies bese uwabeka ezigulini phambi kwefriji.
- Yiba nesitsha sezithelo etafuleni lakho lasekhishini.
- Yenza ukudla okulula okungama-100-khalori . Izikhwama ezincane zeplastiki zembewu ye-sunflower noma ama-pretzels angenalo i-gluten zingahanjiswa kalula ebhokisini lesidlo sasemini noma esikhwameni.
5. Gcina idayari yokudla
Kungenzeka ukuthi usuvele ugcina ithrekhi yokudla oyidlayo ukuze uthole isibambo ku-allergies yakho, kodwa uma kungenjalo, ukugcina idayari yokudla kuyindlela enhle yokulahlekelwa isisindo. Ungakwenza lokhu ku-intanethi noma ngendlela endala nge- notebook nepensela.
Ukugcina ithrekhi yalokho okudlayo, ukuthi udla kangakanani, futhi uma udla kungakusiza ubone izimbangela zokudla ngokomzwelo futhi kukuvimbele ekungeneni okungenangqondo.
6. Thola Usizo Oluncane Kubangane Bakho
Thola umngane ukuthi akujoyine ekulungiseleleni umgomo wokulahlekelwa isisindo, noma zama enye yezinhlelo eziningi zokudonsa inthanethi ezinamakamelo okuxoxa okusekelwa umphakathi.
- Funa usizo oluvela emndenini nabangane . Abangane nomndeni bangaba yizikhohlisi zakho ezinkulu - noma umthombo wokuhlushwa kokudla. Funda ukuthi ungawafinyelela kanjani ohlangothini lwakho.
- Zama it inthanethi. Joyina isithangami senkxaso yokulahlekelwa isisindo futhi uthole iseluleko nokusekelwa kwamanye ama-dieters.