Iindlela ezingama-35 ezilula zokusika iiKhalori ezininzi

Umxholo

• 1. Bala iikhalori zakho
• 2. Sebenzisa isosi encinci
• 3. Musa ukusela iikhalori zakho
• 4. Musa ukufaka iswekile kwiti kunye nekofu
• 5. Ziphekele ukutya kwakho
• 6. Sukugcina ukutya okungenamsoco endlwini
• 7. Sebenzisa iipleyiti ezincinci
• 8. Ukutya okuninzi ngemifuno
• 9. Sela amanzi ngaphambi kokutya
• 10. Yiba ne-starter ephantsi kweekhalori
• 11. Yitya kancinci kancinci ukutya okutyayo
• 12. Myalelo wokunxiba okuphezulu kweekhalori ecaleni
• 13. Bukela ubungakanani besabelo sakho
• Yitya ngaphandle kweziphazamiso
• 15. Musa ukucoca iplate yakho
• 16. Yitya iinguqulelo ezincinci zeelekese kunye needyuli
• 17. Thatha isiqingatha ugoduke xa usitya ngaphandle
• 18. Yitya ngesandla sakho esingalawulekiyo
• 19. Faka iiprotein kwisidlo ngasinye
• 20. Musa ukuchukumisa ingobozi yesonka
• 21. Odola izibheno ezibini
• 22. Yenza ii-swaps ezisempilweni
• 23. Khetha iziselo ezinxilisayo ezinekhalori ezisezantsi
• 24. Musa ukuya enkulu
• 25. Tsiba itshizi eyongezelelweyo
• 26. Guqula iindlela zakho zokupheka
• 27. Khetha iisosi ezenziwe ngetumato endaweni yeecreamy
• 28. Funda ukufunda iilebheli zokutya
• Yitya iziqhamo zonke
• 30. Dipha imifuno, hayi iichips
• 31. Musa ukutya isikhumba sesilwanyana
• 32. Tsiba ukukhonza okwesibini
• 33. Khetha uqweqwe olucekeceke
• 34. Zama ukuzila ukutya okwexeshana
• 35. Lala ngokwaneleyo
• Umgca wezantsi

Ukwehlisa umzimba, kufuneka utye ii-calories ezimbalwa kunezo uzitshisayo.

Nangona kunjalo, ukunciphisa ukutya okutyayo kunokuba nzima ekuhambeni kwexesha.

Nazi iindlela ezingama-35 ezilula kodwa ezisebenzayo zokunciphisa iikhalori kunye nokunciphisa umzimba.

1. Bala iikhalori zakho

Enye indlela yokuqinisekisa ukuba awutyi iikhalori ezininzi kukuzibala.

Kwixesha elidlulileyo, ukungena kweekhalori kwakusitya ixesha. Nangona kunjalo, iiapps zangoku zenze ukuba zikhawuleze kwaye zibe lula kunangaphambili ukulandela into oyityayo ().

Ezinye iiapps zikwanikezela ngeengcebiso ngendlela yokuphila yemihla ngemihla ukukunceda uhlale ukhuthazekile. Oku kunokuba luncedo ngakumbi kunokungena nje kwindlela otya ngayo, njengoko kunokukunceda ukuba ube nemikhwa esempilweni, yexesha elide (,,).

2. Sebenzisa isosi encinci

Ukongeza i-ketchup okanye i-mayonnaise ekutyeni kwakho kunokongeza iikhalori ngakumbi kunokuba unokuqonda. Ngapha koko, icephe le-1 (15 ml) yemayonesi yongeza ezinye iikhalori ezingama-57 kwisidlo sakho ().

Ukuba usebenzisa isosi eninzi, zama ukutya kancinci kancinci, okanye ungayisebenzisi kwaphela, ukunciphisa inani leekhalori ozityayo.

3. Musa ukusela iikhalori zakho

Iziselo zinokuba ngumthombo olityelweyo weekhalori ekudleni kwakho.

Iziselo ezineswekile ezineswekile, ezinjengeesoda, zikwanxulunyaniswa nokutyeba kakhulu kwaye zichwetheze isifo seswekile sesi-2 (,).

Ibhotile enye ye-16-ounce (475-ml) yebhotile yeCoke ipakisha phantse i-200 yeekhalori kunye ne-44 gram yeswekile (8).

Olunye uphononongo lubonisa ukuba ukusela iziselo ezineswekile eninzi akongezi kuphela iikhalori ezingafunekiyo kwisidlo sakho kodwa kunokunyusa ukulamba kwakho kamva ().

Unokufuna ukunciphisa ezinye iswekile ephezulu, iziselo ezinekhalori ezininzi ngokunjalo. Oku kubandakanya utywala, ezinye iziselo zokwenza ikofu, kunye nejusi yeziqhamo ezineswekile kunye nee-smoothies.

4. Musa ukufaka iswekile kwiti kunye nekofu

Iti nekofu zisempilweni, iziselo ezinekhalori ezisezantsi, kodwa ukucoca ngecephe lesipuni (4 iigram) zeswekile zongeza malunga neekhalori ezili-16 kwisiselo sakho.

Nangona oku kungavakali ngathi kuninzi, iikhalori kwiikomityi ezimbalwa okanye kwiiglasi zeti eneswekile enencasa ngemini inokongeza.

5. Ziphekele ukutya kwakho

Xa uthenga ukutya okulungiselelwe ngomnye umntu, awusoloko uyazi ukuba kukuphi.

Kwanokutya ocinga ukuba kusempilweni okanye ikhalori esezantsi kunokuqulatha iswekile kunye namafutha, kungqubana nomxholo wekhalori.

Ukupheka ukutya kwakho kukunika ulawulo olungcono kwinani leekhalori ozityayo.

6. Sukugcina ukutya okungenamsoco endlwini

Ukuba ukugcina ukutya okungenamsoco kufikeleleka ngokulula, kulula kakhulu ukukutya.

Kungaba yingxaki ngakumbi ukuba uhlala utya xa uxinezelekile okanye udikiwe.

Ukuyeka umnqweno wokufikelela amashwamshwam angenampilo, ubagcine ngaphandle kwendlu.

7. Sebenzisa iipleyiti ezincinci

Iipleyiti zangoku zokutya, zimyinge, ngama-44% amakhulu kunokuba zazinjalo kwii-1980s ().

Amacwecwe amakhulu adibaniswe nobukhulu obukhulu bokukhonza, oko kuthetha ukuba abantu banakho ukutya kakhulu (,,,,).

Ngapha koko, olunye uphononongo lufumanise ukuba abantu abaneepleyiti ezinkulu zokutya kwi-buffet badle ukutya okungaphezulu kwama-45% kunabo basebenzise ubungakanani beplate encinci ().

Ukukhetha ipleyiti encinci iqhinga elilula elinokugcina ubungakanani besabelo sakho kumkhondo kunye nokuthintela ukutya kakhulu.

8. Ukutya okuninzi ngemifuno

Uninzi lwabantu alutyi ngokwaneleyo imifuno.

Ngapha koko, kuqikelelwa ukuba malunga ne-87% yabantu eUnited States abayityi imali ecetyiswayo ().

Ukuzalisa isiqingatha seplate yakho ngemifuno yeyona ndlela ilungileyo yokwandisa ukutya kwakho imifuno ngelixa unciphisa ukutya okuneekhalori eziphezulu.

9. Sela amanzi ngaphambi kokutya

Ukusela amanzi ngaphambi kokutya kunokukunceda uzive wanelisekile, kukubangela ukuba utye iikhalori ezimbalwa (,,,).

Njengomzekelo, olunye uphononongo lufumanise ukuba ukusela iikomityi ezi-2 (500 ml) zamanzi ngaphambi kokutya kwehlisa ikhalori nge-13% ().

Inokukunceda ukunciphisa umzimba (,).

10. Yiba ne-starter ephantsi kweekhalori

Izifundo zibonisa ukuba ukukhetha ukuqala kweekhalori ezisezantsi, ezinje ngesuphu elula okanye isaladi, kunokukugcina ungadli ngokutya kakhulu (,).

Ngapha koko, olunye uphononongo luqwalasele ukuba ukutya isuphu ngaphambi kwesona sidlo kunganciphisa inani leekhalori ozityayo nge-20% ().

11. Yitya kancinci kancinci ukutya okutyayo

Ukuthatha ixesha lakho ngokutya kunye nokuhlafuna kancinci kunokukunceda uzive ukhawuleze ngokukhawuleza, okunokukunceda utye kancinci (,,,,).

Ukuba uqhele ukutya ngokukhawuleza, zama ukubeka imela yakho nefolokhwe phakathi kwemilomo okanye ubale inani lamaxesha uhlafuna ukutya kwakho.

12. Myalelo wokunxiba okuphezulu kweekhalori ecaleni

Ngamanye amaxesha ukutya okunempilo, okuphantsi kweekhalori ezinje ngeesaladi kunokuba nokukhohlisa okuphezulu kwiikhalori.

Oku kuyinyani ngakumbi xa isaladi iza nenani elikhulu lokugqoka okuphezulu kweekhalori.

Ukuba uthanda ukunxiba kwisaladi yakho, yicwangcise ecaleni ukuze ukwazi ukulawula ukuba usebenzisa malini.

13. Bukela ubungakanani besabelo sakho

Ukujongana nesixa esikhulu sokutya, abantu kunokwenzeka ukuba batye kakhulu (,).

Le ngxaki inye abantu bajongana nayo kuyo yonke into onokuyitya, apho kulula ukuyitya kakhulu kunokuba ubucwangcisile.

Ukuthintela ukutya kakhulu, unokuzama ukulinganisa kunye nokulinganisa iinxalenye zakho okanye ukusebenzisa iipleyiti ezincinci, njengoko kucetyisiwe apha ngasentla.

Yitya ngaphandle kweziphazamiso

Indawo esihlala kuyo idlala indima enkulu kwindlela otya ngayo imihla ngemihla.

Izifundo zibonisa ukuba ukuba uyaphazamiseka ngelixa usitya, kunokwenzeka ukuba utye kakhulu, nkqu nakwizidlo zangoku ().

Ngapha koko, uphononongo lwamva nje lufumanise ukuba abantu abaphazamisekileyo ngelixa besitya batya i-30% ngaphezulu kokutya okulula kunabo babekhumbula ukutya kwabo ().

Ukuphazamiseka okungafunekiyo kubandakanya ukubukela iTV, ukufunda incwadi, ukusebenzisa ifowuni yakho ephathekayo, okanye ukuhlala kwikhompyuter yakho ngelixa usitya.

15. Musa ukucoca iplate yakho

Uninzi lwabantu lubekelwe ukuba batye yonke into ebekwe phambi kwabo.

Okwangoku, awudingi kutya konke ukutya kwipleyiti yakho ukuba awulambanga.

Endaweni yoko, zama ukutya ngengqondo.

Oku kuthetha ukutya uthathela ingqalelo into oyenzayo kunye nendlela oziva ngayo. Ngolu lwazi, ungatya ude uhluthe, hayi de ube ucoca ipleyiti yakho (,).

16. Yitya iinguqulelo ezincinci zeelekese kunye needyuli

Uninzi lweempawu ezithandwayo ze-ayisikhrim kunye netshokholethi ziza zincinci- kunye neenguqulelo ezipheleleyo.

Ukuba ufuna ukunyanga okumnandi, ukukhetha uhlobo oluncinci lwedessert yakho oyithandayo kunokukunika ukulungiswa okufunayo kunye nokugcina iikhalori ezininzi.

Ukuba uyatya ngaphandle, sika isabelo sakho ngokwabelana ngedessert yakho nomhlobo wakho.

17. Thatha isiqingatha ugoduke xa usitya ngaphandle

Iindawo zokutyela zihlala zinika iinxalenye ezinkulu ezineekhalori ezingaphezulu kokuzifuna ngexesha elinye.

Ukuthintela ukutya kakhulu, cela iserver yakho ukuba isongele isiqingatha sesidlo sakho ngaphambi kokuba sikusebenzise ukuze usigoduse.

Ngenye indlela, ungabelana nomhlobo wakho.

Olunye uphononongo lufumanise ukuba abantu abagcina ngempumelelo ukwehla kwesisindo bahlala babelana ngokutya okanye bayalela iihafu zesahlulo xa besitya ().

18. Yitya ngesandla sakho esingalawulekiyo

Oku kunokuvakala kunzima, kodwa ukuba unomdla wokutya ngokukhawuleza, ukutya kunye nesandla sakho esingenamandla kunokuba luncedo.

Iyakukunciphisa isantya ukuze utye kancinci.

19. Faka iiprotein kwisidlo ngasinye

Ukutya iiprotheyini ezininzi kuthathwa njengesixhobo esiluncedo sokunciphisa umzimba kunye nokugcina.

Isizathu esinye soku kukuba iiprotein zinokukugcwalisa ngaphezulu kunezinye izondlo, kwaye ukuziva ugcwele kungakuyekisa ukutya kakhulu.

Ukufumana ezi zibonelelo, zama ukubandakanya ukutya okuneprotein ephezulu kunye nokutya kwakho okuninzi ().

20. Musa ukuchukumisa ingobozi yesonka

Xa ulambile, kuyalinga ukufikelela kwiibhebhu zaphambi kwesidlo kwivenkile yokutyela.

Nangona kunjalo, lo mkhwa unokongeza amakhulu eekhalori kwisidlo sakho, ngakumbi ukuba utya amaqhekeza esonka kunye nebhotolo.

Thumela ingobozi yesonka umva ukunqanda ukutya iikhalori ezininzi ngaphambi kokuba kufike ukutya kwakho okuphambili.

21. Odola izibheno ezibini

Izahlulo ezinkulu kakhulu sesona sizathu siphambili sokuba abantu batye kakhulu (,).

Ukuba uyatya ngaphandle kwaye uyazi indawo yokutyela inika izahlulo ezinkulu, unoku-odola izibheno ezibini endaweni yesibheno kunye nezifundo eziphambili.

Ngale ndlela, ungonwabela iikhosi ezimbini ngaphandle kokugqitha.

22. Yenza ii-swaps ezisempilweni

Enye indlela yokusika iikhalori ezimbalwa kukutshintsha ukutya okhethe ukutya.

Umzekelo, ukuba utya i-burger, ukususa i-bun kuyakukugcina ujikeleze i-calories ezingama-160- mhlawumbi nangaphezulu ukuba ibhondi inkulu kakhulu (39).

Unokucheba iikhalori ezimbalwa kwisandwich yakho ngokususa isilayi esinye sesonka ukuze wenze isandwich yakho ejonge evulekileyo, nokuba ayikho kwimenyu.

Ngaphezulu, ukutshintshela iifries okanye iitapile kwimifuno eyongezelelweyo kuya kukonyusa ukutya kwakho imifuno ngelixa unciphisa iikhalori ().

23. Khetha iziselo ezinxilisayo ezinekhalori ezisezantsi

Abantu abaninzi bayakulumkela oko bakutyayo phakathi evekini kodwa bazinkcinkce ngotywala ngeempelaveki.

Khetha utywala ocacileyo ngomxube wekhalori esezantsi ngaphezulu kwebhiya, iwayini, okanye i-cocktail. Oku kuya kukunceda uphephe iikhalori ezigqithileyo kwiziselo.

24. Musa ukuya enkulu

Ngamanye amaxesha, ukufumana isiselo esikhulu okanye icala ukonyuka okuncinci kwexabiso kunokuvakala njengesivumelwano esingcono.

Nangona kunjalo, uninzi lweendawo zokutyela sele zinikezela ngokutya kunye nokusela, kwaye ke bambelela kubukhulu obuqhelekileyo.

25. Tsiba itshizi eyongezelelweyo

I-cheese eyongezelelweyo ihlala ikhethwa kwiivenkile.

Okwangoku, nokuba sisiqwengana setshizi sinokongeza kwi-100 yeekhalori kwisidlo sakho (41).

26. Guqula iindlela zakho zokupheka

Ukupheka ukutya ngokwakho yindlela efanelekileyo yokugcina ukutya kwakho kuphilile kwaye ikhalori oyityayo iphantsi kolawulo.

Nangona kunjalo, ezinye iindlela zokupheka zingcono kunezinye ukuba uzama ukunciphisa iikhalori.

Ukoyisa, ukosa umoya, ukubila isosi, ukubila, ukubilisa okanye ukuzingela ngokungekho mthethweni zizinto ezinempilo kunokukora kwioyile.

27. Khetha iisosi ezenziwe ngetumato endaweni yeecreamy

Iisosi ezinamaqebengwana zinekhalori ezingaphezulu kuphela kodwa zihlala zibandakanya imifuno embalwa.

Ukuba unokukhetha, khetha isosi esekwe kwitamatato ngaphezulu kwe-creamy ukufumana isibonelelo esiphindwe kabini seekhalori ezimbalwa kunye nemifuno esempilweni.

28. Funda ukufunda iilebheli zokutya

Ayizizo zonke izinto zokutya ezilungeleleneyo ezingenampilo, kodwa uninzi zinamafutha neswekile efihliweyo.

Kulula kakhulu ukubona ukhetho olusempilweni ukuba uyakwazi ukufunda iilebheli zokutya. Kuya kufuneka ujonge ubungakanani benkonzo kunye nenani leekhalori, ukuze wazi ukuba zingaphi iikhalori ozityayo.

Yitya iziqhamo zonke

Iziqhamo zonke zipakisha ifayibha, iivithamini, iiminerali, kunye nee-antioxidants, ezenza ukuba zibe sisongezo esihle ekutyeni kwakho.

Ukongeza, xa kuthelekiswa nejusi yeziqhamo, iziqhamo kunzima ukuzitya kakhulu, njengoko zikugcwalisa (,).

Nanini na xa kunokwenzeka, khetha iziqhamo ezipheleleyo kunjusi yeziqhamo. Zizalisa ngakumbi kwaye ziqulathe izakhamzimba ezingaphezulu ngeekhalori ezimbalwa.

30. Dipha imifuno, hayi iichips

Ukuba uthanda ukutya amashwamshwam, njengeetshiphusi kunye nediphu, ngelixa ubukele iTV kodwa ufuna ukunciphisa iikhalori, khetha imifuno esempilweni endaweni yoko.

31. Musa ukutya isikhumba sesilwanyana

Ukutya ulusu kwinyama yakho kongeza iikhalori ezongezelelweyo kwisidlo sakho.

Umzekelo, ibele lenkukhu elosiweyo elingenalusu lijikeleze i-142 yeekhalori. Isifuba esifanayo nesikhumba siqulethe ii-calories ezingama-193 (44, 45).

32. Tsiba ukukhonza okwesibini

Ukuba isidlo simnandi, unokuhendeka ukuba ubuyele umva ukuze ufumane okunye.

Nangona kunjalo, ukuzonwabisa kwinkonzo yesibini kungenza kube nzima ukuvavanya ukuba utye kangakanani, okunokukwenza ukuba utye ngaphezulu kunokuba ubucwangcisile.

Yiya ngenxalenye efanelekileyo ngexesha lokuqala kwaye weqe imizuzwana.

33. Khetha uqweqwe olucekeceke

Ipitsa kukutya okukhawulezayo okuthandwayo okunokuba neekhalori ezininzi.

Ukuba ufuna ukonwabela ipitsa, gcina iikhalori ubuncinci ngokukhetha uqweqwe olucekeceke kunye nemithambo yeekhalori ezisezantsi, ezinje ngemifuno.

34. Zama ukuzila ukutya okwexeshana

Ukuzila okungapheliyo yindlela yokulahleka kwesisindo eyaziwayo enokukunceda ukunciphisa iikhalori.

Le ndlela yokutya ukutya isebenza ngokuhamba ngebhayisikile iipateni zakho zokutya phakathi kwamaxesha okuzila nokutya.

Kusebenza kakhulu ekunciphiseni ubunzima, njengoko kwenza kube lula ukunciphisa inani leekhalori ozidlayo ngexesha (,).

Zininzi iindlela ezahlukeneyo zokwenza ukutya okukhawulezileyo, ke kulula ukufumana indlela esebenzayo kuwe.

35. Lala ngokwaneleyo

Ukungabikho kokulala kudibene nokukhuluphala ().

Ngapha koko, abantu abangalali kakuhle bavame ukuba nobunzima ngaphezu kwabo baphumla rhoqo (,).

Isizathu esinye kukuba abantu abangalaliyo banokulamba ngakumbi kwaye batye iikhalori ezininzi (,).

Ukuba uzama ukunciphisa iikhalori kwaye unciphise umzimba, qiniseka ukuba uhlala ulala kakuhle ebusuku.

Umgca wezantsi

Ukunciphisa umzimba kunokuba ngumceli mngeni, ngokuyinxenye kuba kulula kakhulu ukusebenzisa iikhalori ezininzi kunokuba ufuna ukubasa umzimba wakho.

Ezi ngcebiso zibonelela ngeendlela ezilula zokusika ezo khalori zongezelelekileyo, fumana inaliti kwizikali zakho ukuze unyuke, kwaye wenze inkqubela phambili yokwenyani kwiinjongo zakho zobunzima.