Yintoni ekufuneka yenziwe ngumfazi wendlu ukunciphisa umzimba

Umxholo

• 1. Zenzele ukutya
• 3. Soloko uneziqhamo kunye nemifuno ekhaya
• 2. Soloko unamanzi okanye iti kufutshane
• 3. Kunqande ukuthenga iilekese kunye namaqebengwana
• 5. I-Snack phakathi kwasekuseni naphakathi kwemini
• 6. Yenza iidessert ezimnandi kuphela kwizihlandlo ezikhethekileyo
• 7. Bandakanya usapho ekutshintsheni indlela otya ngayo

Ukugcina ukutya njengomfazi wendlu kunokubonakala kunzima kuba kuhlala kukho ukhetho lokutya ngelixa ulungisa ukutya kunye nokutya iilekese kunye nokuphathwa okugcinwe kwindawo yokugcina iimpahla, kodwa ukusebenza ekhaya nokuzilungiselela ukuzilungiselela ukutya kunokuba luncedo olukhulu abo bafuna ukunciphisa umzimba kunye nokugcina impilo ihlaziyiwe.

Ke, ukufumana okungcono kunesiqhelo, nazi iingcebiso ezilula ezisixhenxe ezinokukunceda ukuphucula ukucwangciswa kokutya ekhaya kunye nokwenza lula ukunciphisa umzimba.

1. Zenzele ukutya

Ukwenza ukutya kwakho kunceda ukulawula umgangatho kunye nobungakanani bokutya, kunye nokunceda ukugcina imali. Ngokubanzi, xa uthenga ukutya kude nasekhaya, amalungiselelo aneityuwa eninzi, amafutha amabi, ukutya okuqhotsiweyo kunye neswekile, okungonakalisa ukutya.

Ke, khetha ukupheka ukutya kwakho, ukhetha iziqhamo kunye nemifuno emitsha kunye nexesha lonyaka, ukunqanda ukusebenzisa iifriji kunye neoyile engaphezulu, kwaye ukhetha ukukhetha ixesha lokutya izitya ezinevumba elimnandi njengegalikhi, ibasil kunye nepepile, endaweni yeetyhubhu zenyama okanye imifuno bazizityebi ngetyuwa, ngamafutha amabi kunye nezongezo zeekhemikhali.

3. Soloko uneziqhamo kunye nemifuno ekhaya

Iziqhamo kunye nemifuno zityebile kwiivithamini, iiminerali kunye nefayibha, izondlo ezibalulekileyo zokugcina ukusebenza okufanelekileyo komzimba kunye nokuthintela indlala kunye nokunqwenela iilekese.

Iziqhamo zingasetyenziswa njengamashwamshwam phakathi kokutya okuphambili, kongezwe imbewu enje nge chia okanye iflakisi, okanye ngee chestnuts, ezityebileyo kumafutha alungileyo anje nge omega-3s, enceda ukulawula i-cholesterol noxinzelelo lwegazi.

2. Soloko unamanzi okanye iti kufutshane

Ukuhlala unamanzi okanye iti kufutshane kunceda ukugcina i-hydration kunye nokunyusa imvakalelo yokuhlutha, ukunqanda ukutya iilekese okanye okunye ukutya phakathi kokutya. Kungenxa yokuba amaxesha amaninzi imvakalelo yokunxanwa ihlala iphazanyiswa yindlala, ekhokelela kukonyuka okungafunekiyo ekusebenziseni ikhalori.

Ukongeza, ukuthatha iitayi ezinje ngeti eluhlaza, iti emhlophe kunye neti yeqabane kunceda ukukhawulezisa imetabolism kunye nokukhuthaza ukutshiswa kwamafutha, ukufaka isandla kulawulo lobunzima. Isicwangciso esiliqili kukongeza isinamon kunye nejinja kwiitayi, njengoko zinesiphumo se-thermogenic. Bona eminye imizekelo kwiiTi ezi-5 zokunciphisa umzimba.

3. Kunqande ukuthenga iilekese kunye namaqebengwana

Ukuphepha ukutya kwekhalori ekhaya, ezinje ngeelekese, iicookies kunye neetshiphusi, kuyanceda ukunqanda ukusetyenziswa gwenxa kweswekile kunye namafutha naxa kuvela umnqweno. Xa unazo ezi mveliso kwi-pantry okanye ekhabhathini, ukusetyenziswa rhoqo kuphezulu kakhulu, kwaye kungabandakanyi ukuthengwa kweemarike kunceda ukulawula iikhalori zokutya kunye nokwandisa umgangatho wokutya ngokubanzi.

Ukongeza, ukuhlala uswiti ekhaya kunempembelelo ebantwaneni ukuba bathande ukutya okuneswekile eninzi, kunye nokusetyenziswa kwabo okugwenxa kunokuphazamisa ukukhula okufanelekileyo kwemizimba yabo kunye nokunyusa umngcipheko weengxaki ezinje ngobunzima obugqithisileyo kunye ne-cholesterol ephezulu.

5. I-Snack phakathi kwasekuseni naphakathi kwemini

Ukutya phakathi kwezidlo eziphambili kunceda ukunciphisa indlala kunye nomnqweno wokutya, kwaye kunciphisa umkhwa wokungcamla ukutya ngelixa utya isidlo sasemini kunye nesidlo sangokuhlwa.

Kumashwamshwam, khetha ukutya okufana neeyogathi zendalo ezishukunyiswa neziqhamo, iisendwitshi ezinesonka esiphekiweyo esineeshizi, isaladi yeziqhamo ene-chia, iflakisi okanye i-oats okanye itapioca encinci eneqanda nekofu, ngakumbi ngaphandle kweswekile. Jonga imizekelo yeenketho zokutya okusemgangathweni emva kwemini.

6. Yenza iidessert ezimnandi kuphela kwizihlandlo ezikhethekileyo

Ukulungiselela iidessert ezimnandi kuphela ngezihlandlo ezikhethekileyo kwaye hayi njengesiqhelo kunceda ukunciphisa ukutya iilekese kunye nokutya okunekhalori eziphezulu, ezinje ngeetshokholethi kunye nokhilimu omuncu. Ukongeza, ukuphepha iilekese mihla le kwenza ukuba inkalakahla iqhele ukutya okrakra okanye okumuncu, inceda ukunciphisa iswekile kunye nokuthintela izifo ezinxulumene nokusetyenziswa kakhulu, njenge-cholesterol ephezulu, isifo seswekile kunye nokutyeba kakhulu.

Ukuyisebenzisa njengesiqhelo, eyona nto ifanelekileyo kukutya iziqhamo ezi-1 zedizethi, njengoko zinciphisa umnqweno weelekese kwaye zityebile kwimicu eyonyusa ukutyeba, ukongeza ekubeni une-vitamin C, isondlo esonyusa ukufunxwa kwentsimbi. amathumbu, ukunceda ukuthintela iingxaki ezinjenge-anemia.

7. Bandakanya usapho ekutshintsheni indlela otya ngayo

Ukulungiselela ukutya okunempilo kusapho lonke kwenza ukuba kube lula ukulandela ukutya kwaye wenze wonke umntu angene kwinkqubo yokutshintsha indlela otya ngayo. Ukubandakanya amalungiselelo neesaladi, iziqhamo, ioyile yomnquma, iimbewu, iyogathi, itshizi kunye nesonka sengqolowa esipheleleyo kwinkqubo yesiqhelo yasekhaya kuyakwenza ukuba usapho luphela lufunde ukuthanda oku kutya kwaye lubandakanye kwinkqubo yabo yesiqhelo, yenze wonke umntu azive izibonelelo zempilo.

Ukuphucula indlela otya ngayo akufuneki ibe luxanduva kubo bonke abo bafuna ukunciphisa umzimba, kodwa into eyimfuneko kuye wonke umntu nakwiminyaka yonke, kuba kuphela ngale ndlela kunokwenzeka ukugcina ukusebenza kakuhle komzimba, ukuthintela izifo kunye nokulawula ubunzima obungcono .

Ukongeza kwezi ngcebiso zokwenza ekhaya, kubalulekile ukuthatha ixesha lokwenza umthambo kwaye unakekele ulusu, iinzipho neenwele. Ukuzithemba kunye nemvakalelo yempilo-ntle kukukhuthaza ukuba unciphise umzimba kwaye ugcine imikhwa yokuphila esempilweni.

Bona ezinye iingcebiso ezi-5 ezilula zokunciphisa umzimba kunye nokulahla isisu.