Isikhokelo esisebenzayo esili-12 sokwahlukana neSwekile

Umxholo

• 1. Qalisa usuku lwakho lomelele
• 2. Yithi ndlela-ntle kwisiselo sakho sejava (hayi ibarista yakho)
• 3. Hydrate ngendlela eyiyo
• 4. Yiba (ngonembeza) ebhegi emdaka
• 5. Pakisha kwiprotheni
• 6. Baleka ukuzilolonga okubangelwa siswekile
• 7. Gwema isandwich yeswekile
• Yitya kwisosi ebhetele ye-pasta
• 9. Ixesha ngaphandle kweswekile
• 10. Yamkela indlela yakho esempilweni
• 11. Gcina unomdla
• 12. Sukuvumela iimvakalelo zakho zikongamele
• Izityalo njengoNyango: I-DIY Herbal Tea yokuNqanda iiShukela

Iingcebiso zobomi bokwenyani ezivela kwezosaziwayo ezondlayo, umama, kunye nesidlo sezidlo esibhalisiweyo uKeri Glassman.

Uyamazi umhlobo otya icing kuzo zonke iikeyiki? Lowo akanantloni ekubizeni isidlo sangokuhlwa esiqabayo? Ewe, yayindim lowo. Ukuba ungumntu oneswekile okanye nokuba ungumbhexeshi maxa wambi, uyazi ukuba ukuthanda iswekile yinto esiswini.

Kodwa njengengcali yesondlo, ndiyaziqonda iziphumo zempilo yokuzinkcinkca ngotywala-ukutyeba, isifo seswekile, nesifo sentliziyo, ukukhankanya nje ezimbalwa.

Iswekile ayifuni. Ukuphatha kwethu esikuthandayo kunokusikhumbuza iinkumbulo ezikhethekileyo, njengokuya kuMakhulu kunye nokutya ipayi yakhe yelemon meringue. Iswekile ikwanomlutha. Kwabaninzi kuthi, ukuphatha iswekile yinxalenye yokuziphatha kwethu kwemihla ngemihla, njengeHershey's Kiss ebonakala ingenabungozi emva kwesidlo sasemini esikhokelela kwishumi ngakumbi.

Yintoni eyenza kube nzima ngakumbi iswekile elele ekutyeni kwethu esingayithathi njengemnandi kwaphela. Ukusuka kwikofu yakho yasekuseni kunye nekomityi yeyogathi, kwisaladi onayo isidlo sasemini, kunye nebha yamandla oyibambayo ngaphambi kokubetha ijingi, leyo usempilweni Ukutya kwakho kunjalo ijam ipakishwe iswekile. Zininzi kwaye zininzi iswekile.

Kodwa ungaze woyike: ndikufumene. Nazi iingcebiso ezili-12 zokukunceda ukuba wahlukane- kwaye ngokwahlukana, ndithetha ukuqhawula umtshato ngonaphakade - iswekile emnandi, ecekethekileyo.

1. Qalisa usuku lwakho lomelele

Kukho ithuba elihle lokuba igranola oyongeza kwiyogathi yakho, okanye i-"good-for-you" ye-fiber-high cereal uyazinyanzela ukuba uyitye, ineswekile eninzi eyongeziweyo-uninzi ngokokusebenza. Usenokutya isidlo sakusasa endaweni yoko. Qiniseka ukuba ujonga izithako ezinje ngesiraphu yengqolowa ephezulu ye-fructose, isiraphu yencindi ephuma ngumphunga, isiraphu emdaka yerayisi okanye isiraphu yecarob. Uninzi lwezi ngamagama nje akhohlisayo eswekile.

Icebo lam lokuthintela iswekile ngokupheleleyo kwisidlo sakusasa kukukhetha iswekile, istatshi esineproteyini esigcwele ukutya kwasekuseni. Oku kunokuba sisilayi sikaHezekile (ingqolowa ehlumayo) ethosiweyo efakwe i-avokhado eqhekekileyo kunye neqanda elisikiweyo, okanye isitya se-oatmeal ecacileyo enesipuni samantongomane aqingqiweyo kunye nedash yesinamon. Iprotheni kuyo nayiphi na kwezi ndlela inokukunceda uhlale wanelisekile kwaye unciphise iminqweno yeswekile kamva emini.

2. Yithi ndlela-ntle kwisiselo sakho sejava (hayi ibarista yakho)

Ngaloo ntsasa ivanilla latte? Inokukuxabisa ukuya kuthi ga kwiigramu ezingama-30 zeswekile, okanye iigrama ezi-5 ngempompo nganye. Iindaba ezimnandi kukuba awunyanzelekanga ukuba uyeke icaffeine. Tsiba nje ii-syrups, iziselo ezinamanzi gourmet, kwaye ke, iipakethi ezongezelelweyo zeswekile. Endaweni yoko, yiya ikofu okanye iti enobisi, okanye enye indlela engenaswekile, kwaye ufefe idan nutg okanye isinamon ngaphezulu ukunceda ukulawula iswekile yegazi.

Ukuba uyiswekile okanye uswidi we-sweetener junkie, kulungile ukuyithatha kancinci. Yinqumle iswekile oyityayo kwisiqingatha seveki enye, emva koko uyinqumle kwakhona kwiveki elandelayo, kwaye ugcine kuyo de ube ulibale ngokupheleleyo ngesiqhelo se latte.

3. Hydrate ngendlela eyiyo

Ngaba uzibambela emqolo ukuze ufumane loo mifuno ngokwenza ijusi? Umsebenzi omhle. Ewe, uhlobo. Isiselo esiluhlaza osithathayo kwiJamba Juice sinokulayishwa ngeziqhamo ezininzi kunye neswekile kunemifuno eyiyo! Funda ezo labels ngononophelo. Ukuba usebenzisa iziqhamo ngesiqhamo seziqhamo ngokwazo, yazi ukuba isiqhamo esinye sinokuba neswekile. Ke, ukuba i-smoothie yasekuseni esempilweni ineziqhamo ezimbalwa ezihlanganisiweyo, sele udlulile ekutyeni okucetyiswayo kosuku.

Ndicebisa ukuthwala ibhotile yamanzi eyi-32-ounce. Yigcwalise kabini ngemini kwaye ubethe zonke, ukuba azikho ngaphezulu okanye zisondele, kwiimfuno zakho zokuhambisa amanzi. Ukuba amanzi acocekileyo awakonwabisi, yenza eyakho i-spa water ngokongeza i-mint kunye neelamuni. Ukuba unexesha elinzima lokulwa umkhuba wesoda, yiya kumaqamza, vele ubenze babe ngamachiza kunye nekhalori simahla. Unokuzama ukongeza iziqhamo ezinqabileyo okanye ezitsha kwifayile yeklabhu yesoda yenye indlela yokuhlaziya.

4. Yiba (ngonembeza) ebhegi emdaka

Ngaphambi kokuba ufikelele kunxibo olunamafutha asezantsi ukuthululela isaladi yakho yasemini, cinga kwakhona. Ukuthambisa isaladi yakho "okunempilo" kunokuba yibhombu yeswekile iyonke. Xa abavelisi besenza iimveliso ezinamafutha asezantsi, bahlala befaka iswekile endaweni yamafutha. Kwaye ucinga ntoni? Amafutha angcono kakhulu kuwe. Kuyanceda ukufunxa izondlo ezothusayo kwisaladi, kwaye kukugcina uzive ugcwele ixesha elide.

Endaweni yokukhetha izinto zokunxiba ezivenkileni, yenza eyakho: Dibanisa ½ ikomityi eyongezelelweyo ye-olive oil, virgin ikomityi yejusi yelamuni, ½ itispuni yetyuwa, kunye ne-¼ itispuni esiqhekekileyo sipepile kunye esityeni esitywiniweyo. Oku kwenza ii-servings ezintandathu, kwaye ungagcina into ongayisebenzisi kwifriji. Awuzukugcina iikhalori kunye neswekile kuphela, kodwa uya kuthi ugcine imali ngokwenza eyakho nayo.

5. Pakisha kwiprotheni

Isidlo sasemini esigcwele iiprotein ezingcakacileyo kunye nemifuno iya kukugcina wonelisekile ixesha elide, oku kuyakwenza ukuba ungabinakho ukuntywila entloko kuqala kwiikeyiki zokuzalwa ezidluliswa zijikeleze iofisi. Le Isaladi yokutya ukutya okucocekileyo kwe-Apple yi-Gracious Pantry yindlela elula yesidlo sasemini phakathi evekini. Iiproteni zikugcina wanelisekile ngokunciphisa i-ghrelin, loo hormone ilambathayo yendlala ekunika umbono wobuxoki onokuthi umoshe xa ungafikeleli ngokukhawuleza kwelekese. Ngaba inyani ebandayo malunga nokutya okuthintelweyo? Xa ungazibaseli ngokufanelekileyo ngesixa esaneleyo seekhalori, eyona nto uyinqwenelayo sishukela. Yiya kubalo.

Ukutya kwam okuya kwiiprotheyini kuku:

• amandongomane axubeneyo, anje ngee-pecans, ii-cashews, ii-walnuts kunye nee-almonds
• I-yogurt yamaGrike eneembewu ze-hemp
• izilayi ezibini zeturkey entsha

6. Baleka ukuzilolonga okubangelwa siswekile

Ukunciphisa i-onpre-workout fuel kunceda kwiinjongo zakho zokuqina. Kodwa ukukhetha i-yoghurt eneswekile, ibha yamandla epakishiweyo, okanye umatshini owenziwe nge-smoothie unokongeza ngakumbi kunqeni lwakho kunokuba usebenza. Kwakhona, funda ezo bhile ngononophelo kwaye ukhethe ngokufanelekileyo.

7. Gwema isandwich yeswekile

Isilayidi esiphakathi sesonka esineenkozo ezininzi sineswekile, kwaye ukwenza isandwich epheleleyo iyaliphinda kabini eli nani. Lo mthombo uyimfihlo weswekile usenokubonakala ngathi awuninzi, kodwa ungawuthintela ngokupheleleyo ngokufunda izithako.

Isiraphu yengqolowa ephezulu ye-fructose ixhaphake kakhulu kwimveliso yesonka yokunambitha. Yenza uphando lwakho kwaye ukhethe uphawu oluqukethe i-0 gram yeswekile-ngekhe uyiphose, ndiyathembisa. Isonka sikaHezekile sihlala siphumelela kwincwadi yam kuba asinashukela.

Yitya kwisosi ebhetele ye-pasta

Cinga kancinci nge-pasta ngokwayo, nangakumbi malunga nokubeka kuyo. Ikomityi enye yesosi yetumato emiselweyo inokupakisha iswekile eninzi. Qinisekisa ukuba uthenge i-pasta esithengiweyo esithengiweyo esine-zero iswekile kwiluhlu lwezithako.

Okanye, ngokhetho olusempilweni ngokwenyani, yenza ipesto entsha elula endaweni yoko! Hlanganisa iikomityi ezimbini ze-basil, igalikhi e-1 yegalikhi, amacephe amabini eepine, ityuwa, kunye nepepile kumqhubekekisi wokutya ngeoyile yeoyile yeoyile yeoyile yesosi enencasa egqibeleleyo.

9. Ixesha ngaphandle kweswekile

Xa udipha, udibanisa, okanye uhamba ngolwandle, qwalasela ngononophelo ukhetho lwakho. I-barbecue sauce kunye ne-ketchup zilayishwe iswekile. Iipuniwe ezi-2 nje ze-sauce ye-barbecue zinokuba ngaphezulu kwe-kwaye akukho mntu utya isandwich yengulube etsalwe ngeepuni ezimbini nje!

Iherbs kunye nezinongo zongeza incasa kwaye ziqhayise ngenani lezibonelelo zezempilo, ezinje ngee-antimicrobial kunye ne-antioxidant. Kwaye ziqulathe phantse zonke iikhalori, kwaye, ewe, akukho iswekile. Nyusa umdlalo wakho wokunonga nge-cayenne, igalikhi, i-oregano, irosemary, okanye iturmeric. Kwaye jonga iresiphi yesosi ye-Gluten-yasimahla ye-Barbecue yi-Natural Savvy Recipes.

10. Yamkela indlela yakho esempilweni

Ukutya okulula okufana nebhotolo yamandongomane kunye nabaqhekezi okanye umxube wendlela ungangcono ekukhetheni. Okanye, banokuba ziibhombu zeswekile. Ngokufana nokunxiba isaladi enamafutha asezantsi, ibhotolo yamandongomane ancitshisiweyo inokuba neswekile eyongeziweyo ukwenza amanqatha anencasa akhutshiweyo. Qhubeka ufunda ezi phakheji ngononophelo kwaye wenze konke okusemandleni akho ukonwabela incasa yendalo kunye nobumnandi bokutya ngaphandle kweswekile eyongeziweyo.

Nazi ezinye zezinto endizithandayo zokutya iswekile encinci:

• I-apile esisikiweyo + 2 iisupuni zebhotela ibhotolo ye-almond + idash yesinamon
• Iminquma emi-6 + iinkuni ezibomvu zepepile
• I-10 yeecashews + ye-6 oz. I-yogurt yesiGrike + ye-vanilla
• Iipuniwe ezi-2 ze-guacamole + endive
• 1 indebe yamajikijolo exubeneyo + 1 icephe ecoliweyo yekhokhonathi

11. Gcina unomdla

Ukutya okugcwele ukutya okufanayo imihla ngemihla kuphantse kwaqinisekiswa kukushiya ungonelisekanga kwaye unqwenela ukulungiswa kweswekile. Kunqande i-OD'ing ngombona weelekese ngokukhupha iintlobo ngeentlobo zokutya neziselo ekutyeni kwakho.

Thenga imveliso yexesha lonyaka kwaye uyisebenzise kakuhle. Ndiyasithanda isitshalo seqanda ngasekupheleni kwehlobo kunye nasekuqaleni kweenyanga zokuwa ngenxa yokusebenza kwayo kunye nezondlo eziphezulu.Ndiyiphosa kwi-grill, ndiyibhake, okanye ndiyisebenzisele ukwenza ubaba ganoush kwaye ndiyibeke kuyo yonke into, ukusuka kubaphuli bokutya okuziinkozo ukuya kwi lettuce yesaladi e-superfast kwaye imnandi. Ukuba uziva unomdla omncinci, zama le Pizza ye-Egb-Eggplant ePhantsi ngoGqirha wezokutya.

12. Sukuvumela iimvakalelo zakho zikongamele

IiHormones, iimvakalelo, kunye neenkumbulo zinokudala impendulo efana nePavlovian kwiswekile yokutya okuthuthuzelayo-isicatshulwa esivakalayo esibangela ukuba sinqwenele. Kungenxa yoko le nto nevumba le-cookies ukubhaka kunokubangela ukuba iswekile inqwenele ukungena. Yazi la maxesha ngokuba ayintoni na xa esenzeka, kwaye uqhubeke. Kwicala elisezantsi, kulungile ukuzonwabisa amaxesha ngamaxesha. Musa ukuvumela inkanuko nokuzanelisa kukulawule.

Ndiye ndaziwa ndingena eofisini ndiphethe ikuki yetshokholethi okanye inyango yeRis Krispy kwaye ndathi, "Umboniso A: Oku kubahlobo bam kukutya ngokweemvakalelo. Kodwa, ndiyazi kwaye ndizokonwabela kwaye ndiyivume kwaye ndisenayo isalmon eyosiweyo kunye neasparagus kwisidlo sangokuhlwa. " Ibali lokwenyani. Iyenzeka.

Apho unayo: i-12 ilula, nangona ingekho lula ukuyenza, amanyathelo okukunceda uqhekeze iswekile. Ukuphuka kweswekile ngempumelelo kufuneka kugxilwe kwimodareyitha kwaye ukhumbule malunga nento oyifunayo. Andikwazi ukuthembisa ukuba inkqubo iya kuba lula. Kodwa ndiyakuthembisa ukuba ngokulandela la manyathelo, ungalinciphisa ngokumangalisayo inani leswekile kukutya kwakho. Kwaye, ngaloo nto, uya kuthi uwonyuse amandla akho, uphucule ukukhanya kwesikhumba sakho, unciphise ukuqaqamba, ulale ngcono, ucinge ngakumbi, kwaye mhlawumbi uphucule amajoni akho omzimba.

Jonga ukuba kutheni ilixesha #BreakUpWithSugar

Izityalo njengoNyango: I-DIY Herbal Tea yokuNqanda iiShukela