I-5 Smarter Healthy Healthy Loss Weight Tips

Umxholo

• Ekuqaleni, ukutya ngengqondo kuvakala kakhulu ukuba kuyinyani, kodwa ayisiyiyo. Fumana indlela onokuthi ube nempumelelo yokulahlekelwa ubunzima ngokuba khona ngalo mzuzu.
• Ifilosofi yokutya enengqondo inokukhokelela kwimpumelelo yexesha elide yokunciphisa umzimba.
• Ukuqala ukunciphisa umzimba okunempilo, qalisa ukugxila ekutyeni okunengqondo. Nantsi indlela.
• Usuku lokuQala lokutya 1: Yidla uze ube malunga neepesenti ezingama-80 ezigcweleyo
• Uluhlu lokuKhangela lokutya
• Iingcebiso zokuphulukana nobunzima bomhla wesi-2 wokutya okunengqondo kubandakanya ukubeka ikhefu kwimizuzwana engama-30 ngaphambi kokukhetha i-snack.
• Ukutya okunengqondo, uSuku 2: Misa kancinci imizuzwana engama-30
• Uluhlu lokuKhangela lokutya
• Esinye sezixhobo zokutya ezinengqondo- kunye neendlela zokunciphisa ubunzima bomzimba- kukusebenzisa idayari yokutya kwaye ubhale phantsi into oyityayo, kunye nokunye. Qhubeka ufunda!
• Ukutya okunengqondo, Usuku 3: Yibhale phantsi kwidayari yokutya
• Uluhlu lokuTyelwa ngokuPhakamisayo
• Fumanisa ukuba ibhinqa elinye lalahlekelwa njani ziiponti ezingama-25 zisebenzisa esi sicwangciso sokutya esifanelekileyo.
• Ukutya okunengqondo Usuku lwe-4: Yitya i-snack enye ngaphandle kweziphazamiso
• Nazi ezinye iingcebiso ezilahlekileyo zokunciphisa umzimba ukukunceda kulo mkhuba.
• Uluhlu lokuTyelwa ngokuPhakamisayo
• Usuku lokutya olunengqondo: Thatha la manyathelo kwintengiso
• Uluhlu lokuTyelwa ngokuPhakamisayo
• Uphengululo lwe

Ekuqaleni, ukutya ngengqondo kuvakala kakhulu ukuba kuyinyani, kodwa ayisiyiyo. Fumana indlela onokuthi ube nempumelelo yokulahlekelwa ubunzima ngokuba khona ngalo mzuzu.

Uthetha ukuba ndingatya into endiyifunayo, ndingaze nditye, ndingaze ndicinge ngokutya, ndinciphise iikhilogram kwaye ndigcine ubunzima obusempilweni ubomi? Beka ithegi yexabiso kwingcinga, kwaye umyili wayo uya kuba ngusozigidi ngezigidi ngobusuku. Kodwa oku akusiyo i-gimmick yokutya. Yingcamango yakudala ekhoyo kuye wonke umntu, kwaye isimahla.

Ifilosofi yokutya enengqondo inokukhokelela kwimpumelelo yexesha elide yokunciphisa umzimba.

Ukuqiqa kuthetha ukuba nokuqonda ngokupheleleyo ngeli xesha langoku. Xa uqhelisela ukutya okunengqiqo, ubeke ingqalelo kwiimpawu zomzimba wakho ezifihlakeleyo kunye nezendalo, ngokukodwa ezo zithi "ndiphakele" kwaye "oko kwanele." Iyathandeka kuba iyindawo yengqondo endaweni yesicwangciso sokutya. Ngokungafaniyo nokutya, akukho ukuzikhanyela, akukho zibalo zeprotein okanye iigramu, akukho kulinganisa okanye ukulinganisa ukutya kwakho.

Kuninzi ebhaliweyo kutsha nje malunga nezona ndlela ziyindinisa zokutya ngengqondo: ukujonga ngononophelo iipropathi zokutya kwakho, ukunyusa kancinci imfoloko emlonyeni wakho, ukuhlafuna ukuluma nganye ngokukuko, ukujonga uhambo lwayo esiswini sakho, njlnjl. t ube nexesha (okanye, ngokungafihlisiyo, ukuthambekela) ukubandakanyeka kule nkqubo ngalo lonke ixesha uhlala phantsi kwisidlo okanye i-nosh, kusenokwenzeka ukuba unciphise umzimba usebenzisa ezinye zeendlela ezenza indlela yokuphumelela. Ndiyazi ngokwam ukuba iyasebenza, emva kokuphulukana neeponti ezi-4 kwiiveki ezimbini ngokuqaphela nje xa ndandilambile, ndibulala inkanuko ngeicookie ezintathu (endaweni ye-10) kwaye ndingaze nditye ndigqithile kwinqanaba lokoneliseka. Njengayo nayiphi na enye into, kokukhona uhlakulela umkhwa wokutya engqondweni, uya kuba nempumelelo engakumbi. Khumbula: Gxila kwiqondo elinye kuphela lotshintsho ngexesha. Ngamanyathelo amancinci, alawulekayo aya kukukhokelela apho ufuna ukuya khona.

Ukuqala ukunciphisa umzimba okunempilo, qalisa ukugxila ekutyeni okunengqondo. Nantsi indlela.

Usuku lokuQala lokutya 1: Yidla uze ube malunga neepesenti ezingama-80 ezigcweleyo

Yidla ngokuqhelekileyo namhlanje, kodwa yenza inqaku lokunikela ingqalelo kwimvakalelo yokuhlutha. Camngca ngegama elithi wanelisekile; ukonwabele ukutya kwakho, ngaphandle kwesibophelelo sokucoca ipleyiti yakho. Cinga ukhululekile, ungagcwali.

URivka Simmons, ugqirha wezengqondo eMedford, Mass., Owenzile inkqubo ebizwa ngokuba yi "Yiba Nekhekhe Lakho Uyitye Nayo! Indlela Entle Yokutya, Umzimba Wakho Nawe" (efundisa kwiiyunivesithi ezikwingingqi yaseBoston), ucebisa ukuba ube nomfanekiso-ngqondweni. imitha yendlala esebenza njengegeyiji yegesi yemoto. Kwinqanaba ukusuka kwi-zero ukuya kwi-10 (zero ingenanto, i-10 kukutya-isidlo sangokuhlwa), ulambile kangakanani xa uqala ukutya? Khangela ngamaxesha aqhelekileyo, kwaye uzame ukuyeka xa isikali sakho siphakathi kwe-6 kunye ne-8.

Oososayensi bagqibe kwelokuba kuthatha imizuzu engama-20 ukuba ingqondo yakho ikwamkele ngokupheleleyo ukutya okwinkqubo yakho. Ngoko ke, ukuba utya de uhluthe nge-100 lepesenti, kunokwenzeka ukuba utye malunga nama-20 epesenti ngaphezu koko ufunayo.

Uluhlu lokuKhangela lokutya

1. Ngaba uyekile ukutya ngaphambi kokuziva uhluthi? EWE HAYI
2. Ngaba utye ukutya okuncinci kunoko ubunokukutya ngesiqhelo? EWE HAYI

Ukuba uphendule ewe kuyo yomibini imibuzo yokutya enengqondo, bravo! Uqala ukugxila kwinto oyityayo nakwinqanaba lokwaneliseka kwakho. Qhubeka nezinto ozifundileyo apha, kwaye uqhubeke nomhla wesi-2.

Ukuba uphendule hayi kumbuzo omnye okanye yomibini yokutya, zama iingcebiso apha kwakhona ngomso (kunye nosuku olulandelayo, nolulandelayo, ukuba luyafuneka), de ube uphendule yomibini imibuzo ngoewe. Emva koko dlulela kumhla wesi-2.

Fumanisa ukuba zeziphi iingcebiso zokuphulukana nobunzima obunokuzibandakanya kusuku lwesibini.

[i-header = Iingcebiso zokulahleka kobunzima bempilo, usuku 2: sebenzisa ikhefu le-30-yesibini, ukuqala namhlanje.]

Iingcebiso zokuphulukana nobunzima bomhla wesi-2 wokutya okunengqondo kubandakanya ukubeka ikhefu kwimizuzwana engama-30 ngaphambi kokukhetha i-snack.

Ukutya okunengqondo, uSuku 2: Misa kancinci imizuzwana engama-30

Ukongeza kokugxila kwinqanaba lakho lokwaneliseka, namhlanje uya kuzibuza, "Yintoni endiyilambele ngokwenene?" Qonda ukuba ukulamba okuphakathi kulungile, umqondiso wokuba kukho into oyifunayo. Kodwa ngaphambi kokubamba ibhegi yeetshipsi, ibha yeelekese okanye ibrownie, thatha ithutyana ukumamela umzimba kunye neemvakalelo zakho. Ngaba isisu sakho silambile, okanye ikhona enye into eyenzekayo?

Beka ikhefu kwimizuzwana engama-30 ngaphambi kokuba utsibe i-snack. Ukuba indlala yeyokwenyama, zibuze ukuba yintoni enokubetha kuloo ndawo. Ngaba kukho into enetyuwa, eswiti, erhabaxa? Fumana ukutya okuhambelana nalo mnqweno kufutshane (inokuba yeyile nto ifunwa kakhulu ngumzimba wakho) kwaye utye kuphela ude wanelise indlala. Ukuba ukhetha iilekese, yitya amaqebengwana amabini kuphela okanye ezimbini kwibha yeelekese. Emva koko zibuze: "Ngaba ngokwenene ndifuna ngaphezulu?"

Ukuba "ukulamba" kwakho akukhonya emzimbeni, qaphela isimo sakho sengqondo. Ingaba udikiwe? Udandathekile? Uxinezelekile? Ezi zizinto ezibangela ukutya kakhulu. UAlice Rosen, M.S.Ed., L.M.H.C., ugqirha wezifo zengqondo kummandla waseBoston uthi: “Ngokufuthi, sikholelwa ukuba ukutya kuyimpendulo yayo yonke into. "Kufuneka sizibuze," Yintoni endiyifunayo? "Ukuba ulambele inkampani, okanye intuthuzelo, jonga ukuba unokufumana iindlela zokondla ezo mfuno ezingabandakanyi ukutya.

Uluhlu lokuKhangela lokutya

1. Xa impembelelo yokutya ibetha, ngaba uye wema imizuzwana engama-30 ukuze ubuze, "Ndifuna ntoni?" EWE HAYI
2. Ugqibile ukuba indlala ibisemzimbeni ngokwenyani? EWE HAYI

Ukuba uphendule ewe kuyo yomibini imibuzo yokutya enengqondo, usendleleni eya ekuqondeni indlala yokwenene, umkhwa obalulekileyo empilweni yakho yomzimba kunye neemvakalelo.

Ukuba uphendule hayi kumbuzo omnye okanye yomibini yokutya, zinike elinye ithuba. (Yiba nobubele kuwe, le nto iyenzeka.) Xa unako ukuphendula ngo-ewe kule mibuzo, yiya kumhla wesi-3.

Qhubeka ufunda ngeengcebiso zokuphulukana nobunzima ukusuka Ubume yosuku 3.

[intloko = Isicwangciso-qhinga sokulahleka kwesisindo esifanelekileyo, usuku lwe-3: sebenzisa idayari yokutya ngeenjongo ezininzi.]

Esinye sezixhobo zokutya ezinengqondo- kunye neendlela zokunciphisa ubunzima bomzimba- kukusebenzisa idayari yokutya kwaye ubhale phantsi into oyityayo, kunye nokunye. Qhubeka ufunda!

Ukutya okunengqondo, Usuku 3: Yibhale phantsi kwidayari yokutya

Enye yeendlela ezilungileyo zokugcina umkhondo wendlela oqhuba ngayo ngale ndlela intsha kukugcina idayari yokutya. Ukongeza ekubhaleni phantsi into oyityayo, qaphela indlela oziva ngayo emzimbeni nasemphefumlweni ngaphambi nasemva kokutya, kwaye nokuba uyekile ukutya xa wanelisekile. Kwakhona bhala phantsi ixesha lemini oyityile kunye naziphi na iziphazamiso.

Ukubhala phantsi into oyityayo kuyanceda ekufumaneni iimvakalelo ezikhokelela ekubeni utsale kakhulu okanye utye kakhulu ekutyeni. Ukuba uphawula kwidayari yakho yokutya ukuba utye kakhulu, zibuze ukuba kutheni, ngaphandle kokugweba. Ngaba ubusebenzisa iipesenti ezingama-80 ezigcweleyo kunye nemizuzwana engama-30 ukusuka kwiintsuku zokuqala neye-2? Zeziphi iziganeko okanye iimvakalelo ezibangele ukutya kwakho?

Ijenali yakho iya kukunika ingqiqo kwimigibe enokwenzeka. Nje ukuba uyazi ukuba zeziphi izinto ezibangelayo kwaye xa intshukumisa yokutya ngokungenangqondo inokukubetha (mhlawumbi ulinda ixesha elide phakathi kokutya), unokuxhotyiselwa ukukhupha ezi zinto xa zivuka kwakhona - kwaye ziya kwenza!

Uluhlu lokuTyelwa ngokuPhakamisayo

1. Ngaba kukho ixesha elithile losuku xa wafumanisa kunzima kakhulu ukutya ngengqondo? EWE HAYI
2. Ngaba ufumanise nantoni na entsha malunga neemvakalelo okanye iimeko ezichaphazela ukutya kwakho? EWE HAYI

Ukuba uphendule ewe kuyo yomibini imibuzo yokutya enengqondo, usendleleni eya ekuphumeleleni umlo ngokuchasene nokutya okungenangqondo. Ukunikela ingqalelo nje yeyona ndlela yokuzikhusela, kunye nokubhala isixhobo esisebenzayo.

Ukuba awuphendulanga omnye okanye yomibini imibuzo yokutya enengqondo, mhlawumbi kungenxa yokuba uxakeke kakhulu namhlanje. Zama kwakhona ngomso ngokubeka bucala imizuzu eli-15 ekupheleni kosuku ukubhala izinto.

Icebiso lakho elilandelayo lokuphulukana nobunzima obunempilo likukhuthaza ukuba ukonwabele ishwamshwam lakho.

[i-header = Iingcebiso zokulahleka kobunzima bempilo, usuku lwe-4: gxila kwityiwa elinye, ngaphandle kweziphazamiso.]

Fumanisa ukuba ibhinqa elinye lalahlekelwa njani ziiponti ezingama-25 zisebenzisa esi sicwangciso sokutya esifanelekileyo.

Ukutya okunengqondo Usuku lwe-4: Yitya i-snack enye ngaphandle kweziphazamiso

Qhubeka nezinto ozifundileyo ukuza kuthi ga ngoku: Yeka ukutya xa ugcwele iipesenti ezingama-80, jonga amandla akho endlala, kwaye ubhale phantsi konke. Ke, namhlanje jolisa ekutyeni i-snack enye okanye (ukuba unamabhongo) isidlo esinye usebenzisa iindlela zokucinga. Nangona kungenamsebenzi ukwenza oku ngalo lonke ixesha, ukuzilolonga rhoqo (ukuqala kanye ngosuku ukunceda ukwenza umkhwa) kubalulekile.

Nazi ezinye iingcebiso ezilahlekileyo zokunciphisa umzimba ukukunceda kulo mkhuba.

Hlala wedwa kwaye ngaphandle kweziphazamiso (cima loo TV, beka amatyala akho, vala iphephandaba) kwaye ugxininise ingqalelo yakho ngokupheleleyo kulo mzuzu. Nokuba ukhethe ukutya i apile okanye itshokolethi kiss enye, qwalasela imilo yayo, umbala kunye nevumba.Emva koko uyitye kancinci kwaye ungcamle incasa yayo.

Xa ubuyile kwiindawo eziqhelekileyo zokutya, khumbula lo msebenzi. Iya kukunceda unciphise kwaye ukonwabele ukutya kwakho. Nokuba awukwazi ukugxila kwi-100 yepesenti yengqwalasela yakho kwinto yonke elumayo, kubaluleke kakhulu ukufunda ukuphepha iziphazamiso.

USuzanne Wills, oneminyaka engama-37, umzobi kunye nomama wabantwana ababini baseNaperville, Ill., Wasebenzisa le ndlela, kwaye wehla ngeeponti ezingama-25 kwiinyanga ezininzi. Uqale ngokuvavanya indlela atya ngayo kwaye wafumanisa ukuba uhlala esitya ingxowa yeetshipsi xa efunda okanye ebukele umabonakude, kodwa akabi nakhumbula. Ke wayeka nokutya naphina ngaphandle kokuhlala etafileni. “Oku kundivumela ukuba ndinike ingqwalasela kwindlela umzimba wam ovakalelwa ngayo, kwaye ndiyakonwabela ngakumbi ukutya kwam,” utsho.

Uluhlu lokuTyelwa ngokuPhakamisayo

1. Ngaba ukwazile ukugcina ingqalelo yakho kukutya okutyayo? EWE HAYI
2. Ngaba uziphelisile iziphazamiso? EWE HAYI

Ukuba uphendule ewe kuyo yomibini imibuzo yokutya enengqondo, umsebenzi omhle. Ufunda ukucinga ngokutya ngokwe "mgangatho" hayi "kubungakanani."

Ukuba awuphendulanga omnye okanye yomibini imibuzo yokutya enengqondo, ziphe umoya kwaye uphinde le mithambo yokugxila ngomso phambi kokuba uqhubele phambili.

Yongeza enye indlela yokugqibela yokutya enengqondo kuluhlu lwakho lweengcebiso ezinempilo zokunciphisa umzimba: thatha la manyathelo ukuya kwimarike.

[i-header = Isicwangciso-qhinga sokulahleka kwesisindo esifanelekileyo, usuku lwesi-5: ukutya okunezondlo okusempilweni kubalulekile.]

Usuku lokutya olunengqondo: Thatha la manyathelo kwintengiso

Okwangoku, uyazi ngakumbi ukuba kukutya okungakanani okwenza uzive ugcwele, kukutya okwanelisa umnqweno, nokuba ulambile ngokwenene okanye akunjalo, kunye nexabiso lokubhala phantsi into oyityayo kunye nendlela oziva ngayo ngelo xesha .

Ukanti enye imfihlo kukuqinisekisa ukuba unokutya okwahlukeneyo okusempilweni. Oku kufuna ukucinga kwangaphambili: ukutya okutyiwayo phambi kokuba uye evenkileni ukuze ungalambi (kwaye ke awuyi kuthenga yonke into etyiwayo ekhangayo), kwaye ucwangcise ukutya kwakho okunempilo kunye nokutya okutyiwayo kwangaphambili kwaye uzidwelise zonke Uluhlu oluneenkcukacha zokuthenga.

Khumbula, le ntanda-bulumko ayisebenzi ukuba awutyi ukutya okunezakha-mzimba okunesondlo, ukuba uyaweqa ukutya (uya kudlakazelisa kwaye utye kakhulu kamva) okanye ukuba uyazincama. Ke gcina iziqhamo ezininzi ozithandayo, imifuno kunye nokutya okunezakha-mzimba, kunye nento oyityayo: Thenga i-ayisi khrim, uzikhuphele into oyithandayo kwaye uyonwabele yonke into oyityayo ngaphandle kokuziva unetyala. Ukutya kufanele ukuba kunanditshwe, kungabi sengcwabeni ngokungakhathali. Lihloniphe ilungelo lakho lokulamba, ukonwabele ukutya kwaye uzive wanelisekile ngaphandle kokuziva ukotyiwe!

Uluhlu lokuTyelwa ngokuPhakamisayo

1. Ngaba uyicwangcisile imenyu yakho yeveki, ephethe ukutya okusempilweni kunye nokutya okulula? EWE HAYI
2. Ngaba uqinisekisile ukuba neentlobo ngeentlobo zamashwamshwam asempilweni? EWE HAYI
3. Ngaba uzivumele ukuba utyumke - ngaphandle kwetyala? EWE HAYI

Ukuba uphendule ewe kuyo yomibini imibuzo yokutya enengqondo, Siyavuyisana! Ufunda indlela yokwenza izigqibo zokutya ezinengqiqo. Qhubeka ujonge zonke iziphakamiso zokutya ezinhlanu ezidweliswe kweli nqaku mihla le. Okukhona uziqhelanisa, kokukhona kuya kuba lula ukuzifaka ngaphakathi ezi ngcebiso zide zibe yimikhwa eqhelekileyo, esempilweni ebomini bakho.

Ukuba uphendule u-hayi komnye okanye yomibini imibuzo yokutya enengqondo yolu suku, unganikezeli! Akukho "kusilela" kwesi sicwangciso. Yicinge njengotshintsho oluqinisekileyo lobomi oluza kuhlaziywa ngenye imini, isidlo okanye i-snack ngexesha. Yonke imihla inika amathuba amatsha okwenza ukhetho olunempilo kwaye uzive ulungile. Umnqweno omhle!

Thembele kwi Ubume Ngolwazi oludingayo malunga nokwenza ukutya okunempilo okulinganayo kunye neengcebiso ezinempilo zokwehla kobunzima ezisebenza ngokwenene.

Uphengululo lwe