Izindlela Ezinhlanu Zokugwema Ukuzuza Isisindo Sokubonga

Idili le-Thanksgiving-nakho konke okulandelayo-akudingeki kube yindawo yamabhomu ekhohlisayo kulabo abazama ukunciphisa umzimba, balondoloze ukulahlekelwa isisindo, noma bagweme ukuzuza kwesisindo. Nazi amaqhinga ayisihlanu okumele alondoloze inzuzo yesisindo seholidi.

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Yenza Amanzi Wakho Ikhefu Lokuzikhethela

Njengoba kunikezwe ukuthi iziphuzo ezinoshukela ezithandekayo ziyimbangela ehamba phambili yesifo sokukhuluphala , kunengqondo ukuqeda lezo ezivela ekudleni kwakho ngokuphelele.

Iziphuzo ezinomsoco, ikakhulukazi, zisanda kumlilo njengomthombo omkhulu woshukela owengeziwe . Ngokusho koMnyango Wezolimo wase-United States (i-USDA), isilinganiso esingama-12-ounce angama-cola aqukethe amathisipuni angaphezu kuka-8 ushukela. Ngakho-ke, ngokuphuza isiphuzo esisodwa esincane esiphuzile, owesifazane wayebe esedlulile kakade ngokuphakanyiswa kwakhe okushukela nsuku zonke (ngamashuuni ayisithupha), futhi indoda yayizofinyeleleka kuye (ngamapuni ayisipuni ayisishiyagalolunye).

Utshwala yisinye isiphuzo esingagcwele amakholori nama carbohydrate okungadingekile. Utshwala obuningi bungaba nomfutho wegazi ophezulu , ubeke isifo esibindi, futhi ubangele ezinye izinkinga eziningi. Kwabesifazane, ukudakwa ngokweqile kuye kwaxhunyaniswa nomdlavuza webele.

Amanzi anama-calories amaningi kanye nezinzuzo eziningi zezempilo. Abacwaningi bathole ukuthi ukuphuza ingilazi yamaminithi angu-30 ngaphambi kokuba udle kungenza uzizwe ugcwele futhi ngaleyo ndlela ungadla kancane, ngaleyo ndlela unciphise ukondla kwekhalori.

Ukuhlala uhlanzekile usuku lonke kuzokukwenza uqaphile, kukusize ucabange ngokucacile, futhi kukuzwe uzizwe ungapheli amandla. Konke lokhu kungaholela ekwenzeni izinqumo zokudla okungcono.

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Qhubeka Nomzila Wakho Wokuzivocavoca, Ngisho Ngosuku Lokubonga

Uyakwazi kakade ukuthi ukuthola umsebenzi wokwenyama wansuku zonke ngokwanele mhlawumbe kuyinto engcono kakhulu ongayenza emzimbeni wakho. Zama ukungena emsebenzini wakho ovamile uma ungakwazi, futhi qiniseka ukuma uphinde uhambe ngemuva kokudla kwe-Thanksgiving dinner. Ucwaningo luye lwabonisa ukuthi ukuhamba imizuzu engu-15 emva kokudla ukudla kungathuthukisa kakhulu amazinga kashukela egazini. Okungenani, usize ngezingubo bese uhlanza kunokuhamba ngqo embhedeni ukuze ubukele ithelevishini.

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Buka i-Casseroles

I-Casseroles ingalayishwa ibhotela, ukhilimu olunzima, isinkwa noma isinkwa, kanye / noma ushizi-ngakho-ke umthombo owodwa wekhalori engadingekile futhi engadingekile. Khetha imifino egosiwe noma ekhishwe esikhundleni. Futhi cabanga ngokungeza isaladi kwimenyu.

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Yisho Cha kwiSinkwa Esimhlophe

Kukhona isisho esidala phakathi kwama-cardiologists: "Mhlophe ngesinkwa sakho, ngokushesha usufile." Ukusika isinkwa esimhlophe ekudleni kwakho kungenye yezindlela ezilula zokulahlekelwa isisindo ngokushesha. Qaphela ama-roller dinner, ukugxila, nama-biscuits etafuleni lika-Thanksgiving, konke okuvame ukugcwele ama-carbs amabi namafutha, futhi kuzokukwenza ubeke isisindo ngokushesha. Okungafani nalokhu kuzoba ngamaphesenti angu-100% okugcwele kakolweni noma ukugxila okwenziwe ngekolweni elingu 100% lonke njengomthombo wokudla.

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Ungabuyeli Ngesibili

Lokhu kuyisihluthulelo sokugcina isimo esifanayo sokulawula ingxenye. Yiba nomsebenzi wakho oyedwa, futhi uqiniseke ukuthi lokho kuzoba ngaphezu kokwanele.

_Imithombo:

_{Davy et al. Ukusetshenziswa kwamanzi kunciphisa ukutholakala kwamandla ngesikhathi sokudla kwasekuseni ku-Obese Older Adult. J Am Diet Assoc 2008; 108: 1236-1239.}

_{DiPietro L, Gribok A, Stevens MS, et al. Amathambo ama-15 amaminithi we-Walking Postmeal Walking Ngokuphawulekayo athuthukisa Ukulawulwa KwamaGlycemic 24-h kubantu abakhulile abasengozini yokubekezeleleka kwe-glucose yokukhubazeka. Ukunakekelwa yisifo sikashukela 2013. [Epub ngaphambi kokuphrinta; i-doi: 10.2337 / dc13-0084].}