Kuhle kakhulu ukufuna ukuba umuntu ophilile-ogcwele i-vim namandla futhi aphile impilo ende futhi enempilo. Enye indlela yokuphila enempilo ukudla ukudla okunempilo. Ngenkathi ukudla ukudla okunempilo akuyona ukuphela konke, kube yikho konke empilweni yakho (kunezinto eziningi ezingena kuwo), kuningi ongakwenza ngokudla kwakho ukuze uyithuthukise futhi uhlele kahle imikhuba yakho yokudla.
Lokhu kubaluleke nakakhulu uma uhlala nokudla kokungezwani kokudla kanye nemikhawulo yokudla ehlobene.
Indlela Yokuthuthukisa Ukudla Kokudla Kwemithi Yakho Yokudla
Isakhiwo Ukudla Kwakho. Ukudla ngesikhatsi esengqondweni kungakusiza ukuba ulungise ukudla kwakho futhi uvimbele iziqephu zendlala enkulu nokudla ngokweqile. Zihlose ukudla njalo amahora angu-3-5 futhi ugweme isikhathi eside ngaphandle kokudla okuphakathi, njengoba lokhu kukhuthaza ukudla okunomdlandla nokulawula okuncane ukuthi udla kangakanani. Ucwaningo oluthile olwedlule luye lwaveza isigaba esinqunyelwe isikhathi sokudla isipelingi esihlokweni sokudla ngaphakathi kwesilinganiso sehora lesishiyagalolunye phakathi nosuku (isib. 8 ekuseni kuya ku-8 ntambama kuphela), ukunciphisa ukuzuza ngokweqile futhi mhlawumbe nokuguqula. Lezi zifundo zenziwe ngamagundane, ngakho-ke zidinga ukuqinisekiswa okuqhubekayo kubantu, kodwa umqondo othembisayo, ngokungangabazeki!
Beka phansi ama-5 Amaqembu Okudla. Uma uzibuza ukuthi uthola amavithamini namaminerali okwanele, amanani angcono amaprotheni, noma ahloselwe ukudla kwakho kwamafutha, thatha umbuzo ovela ku-equation ngokugxila emaqenjini okudla.
Ukuthola ibhalansi yazo zonke amaqembu okudla, kufaka phakathi ubisi, izithelo, imifino, okusanhlamvu, imithombo yamaprotheni enomzimba, namafutha enempilo azokugcina ugcwele izakhi ezibalulekile okudingeka ube nazo futhi uhlale uphilile.
Isilinganiso Phezu kokuthathwa kwe-Sugary. Ucwaningo lukazwelonke lubonisa ukuthi sidla ushukela oluningi kakhulu. Ngempela, ngisho nezakhamuzi zethu ezincane kakhulu zithola ushukela kakhulu ekudleni kwazo.
Ingxenye yenkinga yukuthi ushukela ufihla ekudleni kwethu kwansuku zonke, ngisho nasekudleni esikukholelwa ukuthi "okunempilo," njengokusanhlamvu, i-yogurt, iziphuzo zezemidlalo kanye nama-granola, okungenzeka ukuthi ushukela ushukela ungene ku-ozone. Esinye isici ukuthi sithanda ukuphathwa kwethu okuyishukela-okuyisimungulu noma cha-futhi ukuphatha ukuwafaka ekudleni kwethu kwansuku zonke. Uma ungakwazi, thola ukuhlola ngobuqotho lapho ushukela wakho uvela khona bese uzama ukukusika ngesigamu.
I-Nix i-Sugar Liquid. I-soda, ijusi, iziphuzo zejusi, iziphuzo zezemidlalo, ukuthuthumela, izikhangiso kanye nokuningi okugcwele ushukela bese wengeza ekusebenziseni ushukela. Iqiniso elimangalisa ngophuzo oluyishukela yilokho abantu abavame ukubala njengengxenye yokudla kwabo, bekhohlwa ukuthi lezi ziphuzo zinoshukela noshukela. Khetha amanzi phezu kweziphuzo ezigcwala ikhalori kakhulu, uma kungenjalo, isikhathi.
Phakamisa isidlo sakho sakusihlwa. Ukuletha isidlo sasemini esikhwameni noma isikole sinikeza indlela ehlelekile yebhajethi yokuqinisekisa ukuthi uthole ukudla okunempilo okuphephile, okuphephile, okungenayo i-allergen. Yebo, kuthatha isikhashana esincane ukupakisha isidlo sasemini, kodwa unokulawula okuphelele kwalokho okungena khona, futhi uzoba nokudla okunye okupakishayo. Ngamanye amazwi, unethuba lokwenza ukungezelela okunempilo ekudleni kwakho noma cha.
Isikali Sokubuyela emuva ekudleni. Amaphesenti angamashumi ayisishiyagalombili nantathu wabathengi base-US badla ngezikhungo zokudla okusheshayo kanye ngesonto.
Amaphesenti angamashumi ayisishiyagalombili nesishiyagalombili ahambela izindawo zokudlela ezidliwayo okungenani kanye ngesonto. Ukudla kusho ingozi ephezulu yokungahambisani nokudla okubangelwa ukudla, izindleko ezengeziwe, kanye nama-calories amaningi, ngokujwayelekile. Zama ukunciphisa ekudleni futhi wenze ukupheka okwengeziwe ekhaya, kodwa uma ungeke, zama ukwenza izinqumo zokudla okunempilo uma udla ukudla okujwayelekile. Ukuze uthole ulwazi oluthe xaxa ekudleni kokudla kokudla, bheka le guide yokudlela .
Phuza Amanzi Angaphezulu. Amanzi ayikho ikhalori, imfuneko yomzimba yemisebenzi evamile yomzimba, futhi inezinzuzo eziningi empilweni yakho yonke. Phuza okuningi!
Nakani amaprotheni. Umcwaningi wase-University of Missouri wathola ukuthi ukudla isidlo sasekuseni esinamaprotheni kufaka cishe ama-gramu angu-20 amaprotheni (ukudla okufana namaqanda, i-cottage shizi, i-yogurt yamaGrike) basiza abahlanganyeli be-study ukuthi bathuthukise ukwaneliseka kwabo ngemuva kokudla futhi bancishise amathuba abo okudla ngokweqile kamuva ngosuku.
Uma uthola uketshezi okweqanda, ungase ufune ukuzama le mibono yamaprotheni ephakeme engenakusasa kwasekuseni.
Shrink Plate Yakho. Ucwaningo lubonisa ukuthi ukudla okudla kumacwecwe amancane kuhumusha ukuze kudle kancane. Uma usebenzisa amapuleti amakhulu kaFrisbee ngesikhathi sokudla, cabanga ukunciphisa ipuleti lesaladi ukukusiza ukuphatha ubuningi bokudla odlayo.
Hlanganisa Nezinhlamvu Zonke. Uma uphethwe umlayezo, yisikhathi sokushintshanisa ukudla kwakho okumhlophe okudla ufulawa ngamahlamvu wonke. Kungani? Ziphilile emzimbeni wakho, zingakusiza uzizwe ugcwele ngemva kokudla, futhi zifakazelwe ukuthi zizuze inhliziyo yakho futhi zikuvikele kwezinye zegciwane. Ukuba ne-allergenki ukolweni akusizathu sokunamathela ezinhlamvini ezihlanziwe! Hlola lezi zindlela zokondla ukolweni ezinomsoco, ogcwele amagesi .
Forego Fare Yokuthosiwe. Cishe uyazi ukuthi amafrimu aseFrance ayomisiwe. Futhi lokho i-calamari ne-tempura nakho. Kodwa ingabe wayazi ukuthi iningi le-chips eliyiphunga liyakhiwe? Yebo, ama-chips tortilla, ama-potato chips, kanye nezinye izinkukhu zokuphuza zivame ukuthosiwe. Ukuze uhlanganise nokudla kwakho, hamba kude nezinto ezithosiwe uphinde uhambe ngezinketho zokubhaka. I-upside? Uzonquma amafutha akho okudla kanye nama-calories ayonke.
> Izinsiza:
> Iwindi ye-12-Hour ye-Weight Health, etholakala kwi-NY Times blog. http://well.blogs.nytimes.com/2015/01/15/a-12-hour-window-for-a-healthy-weight/
> Ukudla Ukuziphatha Ku-US > http://www.statista.com/topics/1957/eating-out-behavior-in-the-us/
> Isidlo sasekuseni esinezinzuzo zeprotheni sinciphisa izifiso zokudla nokudla ngokweqile kamuva. Kusuka: I-Science Daily, http://www.sciencedaily.com/releases/2011/05/110519113024.htm