I-21-Day Makeover - Usuku lwe-14: Indlela iSwekile epakisha ngayo kwiiponti

Umxholo

• Uphengululo lwe

Umfazi oqhelekileyo udla i-31 yeetipuni zeswekile ngosuku (phantse isibini kwisithathu sekomityi okanye i-124 grams); uninzi lwayo lusuka kwiiswiti ezongeziweyo, ezifumaneka kuyo yonke into ukusuka kwiyogathi enencasa ukuya kwisiraphu yemaple oyigalela kwiipancakes zakho. Ngokungafaniyo neeswekile ezifumaneka ngokwendalo kwiziqhamo nakokunye ukutya, njengobisi, ezi zinto zinencasa zibonelela ngeekhalori kodwa zineevithamini, iiminerali, okanye ifayibha. Izondlo zithi akufanele ufumane ngaphezu kweepesenti ezili-10 zeekhalori zakho zemihla ngemihla kwishukela eyongeziweyo, eguqulela ibe ngaphezu kweetepuni eziyi-9 (36 gram) ngosuku. Ukufumana ukuthathwa kwakho phantsi kolawulo:

• Funda iilebhile kwiimveliso zakho ozithandayo
  Xa kuziwa kulwazi olunesondlo, iswekile ngokwendalo ekutyeni idityaniswa kunye neeswekile ezongeziweyo, ke kuya kufuneka ufunde uluhlu lwezithako. Esinye isizathu sokuba abantu basebenzise idosi enzima kangaka ye-sweeteners kukuba abaqondi ukuba, ngaphezu kwezinto ezimhlophe, isiraphu yengqolowa ephezulu ye-fructose, isiraphu yerayisi emdaka, ubusi kunye ne-fructose yonke imithombo yeekhalori ezingenanto. Gcina ukhumbule ukuba akukho mntu uswiti ophilileyo kunenye.
• Ungalibali ngamafutha
  Iswekile ihlala ihamba kunye namafutha. Lumka iayisi khrimu, ikeyiki, amaqebengwana kunye neelekese; zonke zineswekile eninzi kwaye cream okanye ibhotolo. "Iswekile yenza incasa enamafutha ilunge ngokwenyani, ke ngoko uphela usitya iikhalori ezingakumbi kwindawo enye kuba amanqatha aneekhalori ezili-9 kwigrama xa kuthelekiswa neeshukela ezi-4," utshilo uJohn Foreyt, Ph.D., unjingalwazi wezifundo zengqondo, inzululwazi yokuziphatha, kunye amayeza kwiKholeji yaseBaylor yezoNyango.
• Gcina iliso kwizabelo
  "Ukutya okuswiti yinxalenye yento ethathe indawo enkulu," utshilo uLisa Young, Ph.D., R.D., unjingalwazi odibeneyo wesondlo kunye nezifundo zokutya kwiYunivesithi yaseNew York. Kwaye iziselo eziswiti, ngokukodwa, zilelona galelo likhulu leswekile eyongezelelweyo ekutyeni kwethu. Sela nje Nye inkonkxa ye-cola ngosuku kwaye uthatha kwi-39 grams, isixa esele singaphezu komda wakho wemihla ngemihla.

Thatha imilo ekhethekileyo yoKwenza uMzimba wakho ukuze ufumane iinkcukacha ezigcweleyo malunga nesi sicwangciso seentsuku ezingama-21. Kwiindawo zokuthengisa ngoku!

Uphengululo lwe