Iingcebiso ezivela kwisondlo: Iindlela ezi-5 zokuBuyisa emva kokuTya kakhulu

Umxholo

• 1. Hlela kwakhona ingqondo yakho
• 2. Gcwalisa ukutya okunefayibha
• 3. Isicwangciso sokutya
• 4. Ijenali
• 5. Yenza umthambo
• Kutheni ibalulekile loo nto?

Ngaphambi kokuba u-odole icala lelo le-fries, funda oku.

Nabona bantu basempilweni bahamba ngezigaba apho umsebenzi omninzi, amaqela amaninzi, okanye ikhalenda egcweleyo yezentlalo ibakhokelela ekuzintywiliseni iilekese, ukutya okutyebileyo, iigrey burger, okanye ukutya okulula eofisini.

Kwaye ukuba ubusebenza (kwaye udlala) nzima, kutheni ungangxami kancinci, akunjalo?

Hayi ngokukhawuleza.

Ngelixa ukunyuka kobusuku bokusebenza emva kwexesha, iiyure ezonwabisayo zeofisi, kunye nemitshato imfutshane, iipateni zokufudumeza ozikhulisayo ngeli xesha zinokujika zibe yimikhwa emibi.

Xa unxulumana nokutya kunye neziganeko kunye nezihlandlo, uqala ukwamkela ezo ziqhagamshelo zeemvakalelo ngalo lonke ixesha uchukunyiswa. Umzekelo, ngalo lonke ixesha uziva uxinezelekile okanye udiniwe, ufikelela kwipayinti ye-ayisi khrim ngenxa yentuthuzelo.

Okonwabisayo kukuba, isisombululo sokubuyela emgceni emva kwexesha lokutya kakhulu asikokuncitshiswa kokutya okanye ukusayina ekucoceni ijusi. Nazi iingcebiso zam zokukunceda usete impilo, esengqiqweni iinjongo kunye nokujongana nemiba ephambili yokutya kakhulu.

Indlela engenanto okanye engenanto ayisebenzi; ayikaze isebenzele nabani na kuba ayizinzanga.

1. Hlela kwakhona ingqondo yakho

Enye yezona mpazamo zixhaphakileyo abantu abazenzayo xa befuna ukubuyela emgceni ngokutya okusempilweni kukuzibandeza kukutya "okungenampilo" abakuthandayo.

Inyaniso mayixelelwe: indlela engenanto okanye engenanto ayisebenzi; ayikaze isebenzele nabani na kuba ayizinzanga.

Njengengcali yesondlo, ndiyakholelwa ekusebenziseni ibhalansi, ukumamela umzimba wakho, kunye nokufumana iindlela ezisempilweni zokonwabela ukutya okuthandayo. Ukwenza ukutya okutya okunempilo yenye yeendlela ezilungileyo onokuthi usatya ukutya kwakho ngaphandle kokuziphosa.

Ukuba i-macaroni kunye netshizi sisitya sakho osithandayo, sinike isonka esicocekileyo ngokutshintsha itshizi ngesosi yetshizi enencasa ukunciphisa amanqatha. Ukutshintsha ibhotolo usebenzisa ikhokhonathi engazani nandoda okanye ioyile ye-olive okanye i-ghee eyondliwe ngengca.

Thatha izinto ngosuku olunye ngexesha kwaye usete iinjongo ezincinci, ezinokufezekiswa yonke imihla. Mhlawumbi injongo yakho kukuqala kusasa kunye nesidlo sakusasa esempilweni okanye ukutya okulungiselelwe ukutya isidlo esinye ngeveki. Ngale ndlela unokulinganisa inkqubela phambili yonke imihla kunokuzibeka usilele kuba uxakeke kakhulu.

2. Gcwalisa ukutya okunefayibha

Kukho isizathu sokuba ungaziva waneliseke ngokupheleleyo emva kokutya ukutya okuneswekile kunye namafutha aneekhalori ezingenanto. Oko kutya akunayo ifayibha kunye neeproteni ezigcina amanqanaba eswekile esegazini akho kwaye indlala yakho iphelile.

Xa usitya ukutya okunefayibha egcwele iintlobo zemifuno neziqhamo, iinkozo ezipheleleyo, iimbotyi, kunye nezinye iiprotein ezisekwe kwizityalo, uya kugcwalisa ngokukhawuleza kwaye uhlale ugcwele ixesha elide. Ukongeza, ukutya okuninzi okunefayibha kutyebile kwii-antioxidants ezinceda ukulwa nokudumba emzimbeni okubangelwa luxinzelelo, amanqanaba aphezulu e-cortisol, kunye nokutya okungenampilo.

Ndincoma i-Stripped Green Smoothie yam kubathengi ukubanceda baphinde basete emva kwexesha lokutya kakhulu kuba iphezulu kwifayibha, iswekile encinci, kwaye igcwele iivithamini ezifanelekileyo kunye nezakha mzimba.

3. Isicwangciso sokutya

Ukumelana nomnqweno woku-odola icala lefry ngesidlo sasemini? Ukuba ukufumanisa kunzima ukuthi hayi, esona sicwangciso silungileyo sokulwa ukutya okunyanzelekileyo kukudala isicwangciso sokutya esifanelekileyo esibandakanya isidlo sakusasa, isidlo sasemini, isidlo sangokuhlwa, kunye nedessert.

Kwaye xa loo minqweno imnandi okanye ityuwa ibetha, qiniseka ukuba unokutya okutyayo okusempilweni kwindawo yokugcina izixhobo. Awunakufane uphume emgceni ngenxa yokuba unecebo elilalela.

Ingcebiso yam malunga nokucwangciswa kokutya kukudala uluhlu lwezitya ongathanda ukuzitya ngeveki kwaye ubhale uluhlu lokuthenga lokutya kunye nezithako oza kuzifuna.

Chaza isimbo sakho sokutya: Ngaba uyathanda ukudibanisa kunye nokudibanisa izithako zokutya kwakho, okanye uyathanda ukulandela iiresiphi? Ukuba uthanda ukudibanisa nokudibanisa izithako, bhala uluhlu lokutya kwakho kunye nendlela ongathanda ukuzidibanisa.

Kwaye ukuba ukhetha ukunamathela kwiiresiphi, qaphela ukutya okuya kufuna ukupheka izitya. Qinisekisa ukuthatha isitokhwe sezinto osele unazo ekhaya ukuze uphephe ukumosha ukutya.

Ngokwenza uluhlu lokutya lokutya okudingayo, uyakuphepha nokuzula ngokungekho sitolo kwivenkile, enokukuhenda ukuba ungeze ukutya okungenampilo ongakufuni kwinqwelo yakho.

Xa wamkela imikhwa yakho yokutya engafezekanga, ufunda ukuba yeyiphi imiceli mngeni kunye nezilingo kwaye unokwenza amacebo angqonge zona.

4. Ijenali

Ijenali yenye yeendlela zam zokuya kuyo yonke into ukusuka ekunciphiseni uxinzelelo ukuya kuseto lweenjongo ekudaleni ukutshintsha kwengqondo.

Ukuba ubusidla kakhulu, akukho ndlela ibhetele yokuhlala uphendula, kwaye andithethi nje ukubhala yonke into oyityayo. Thatha ushicilelo njengethuba lokuphinda ubhale phantsi indlela oziva ngayo xa usitya oku kutya, yintoni ekwenza uzive ungasasebenzi, kwaye ngawaphi amanyathelo amancinci owathathayo yonke imihla.

Kubalulekile ukuba ubhale ngezinto ezintle-ezinje ngeesaladi ezisempilweni kunye namaqebengwana owenzileyo- kodwa nokubhala malunga nemiceli mngeni yakho.

Xa wamkela imikhwa yakho yokutya engafezekanga, ufunda ukuba yeyiphi imiceli mngeni kunye nezilingo kwaye unokwenza amacebo angqonge zona. Ke, kwixa elizayo xa umnqweno ungadluli, uyakuqonda ukuba yintoni ebangele lo mnqweno kwaye ungawukhawulezisa.

5. Yenza umthambo

Isondlo kunye nokuqina komzimba kuyahambelana. Awunakho ukuba nempilo entle ngaphandle kokubini, yiyo loo nto ukubandakanya umthambo kwindlela yakho kubaluleke kakhulu.

Xa unamathele kwipatheni yokutya kakhulu, i-metabolism yakho iyancipha kwaye umzimba wakho awukwazi ukusebenzisa amandla ngokufanelekileyo ngenxa yokuba usebenzisa iikhalori ezingaphezulu kunokuba usebenzisa.

Ukusebenza kunokuhlaziya imetabolism yakho kungekuphela nje ukutshisa iikhalori kodwa nokuqeqesha umzimba wakho ngendlela yokusebenzisa ii-carbs ngokufanelekileyo kunye nokusebenzisa amanqatha.

Kukho izibonelelo zeemvakalelo nezengqondo zokuzilolonga, nazo. Ukuthatha uhambo xa uxinezelekile kunokukunceda ukuba usete kwakhona kwaye uvavanye ukhetho lwakho xa uhendelwa ukuba uzithobise okanye utye kakhulu.

Kutheni ibalulekile loo nto?

Ukutya kakhulu ayisiyonto onokuzibetha ngayo. Ngumntu!

Eyona nto ibaluleke kakhulu kukwazi ubudlelwane bakho nokutya kunye nokwazi ukuba ubuyela njani emgceni emva kwexesha lotywala.

McKel Hill, MS, RD, ngumseki weIsondlo sihluthiwe, iwebhusayithi yokuhlala esempilweni enikezelwe ekuphuculeni intlalo-ntle yabasetyhini kwihlabathi liphela ngokusebenzisa iiresiphi, iingcebiso ngezondlo, ukomelela, kunye nokunye. Incwadi yakhe yokupheka, "Isondlo sihluthiwe," yayiyeyona nto yayithengiswa kakhulu elizweni, kwaye wabonakaliswa kwiFitness Magazine nakwiMagazini yezeMpilo yabaseTyhini.