Amanqaku okutya okusempilweni kunye noLungiso olulula

Umxholo

• Ngaba ufuna ukunciphisa umzimba? Ubume inee-tweaks ezilula onokuzenza ekudleni okunezakha-mzimba okunempilo ukuze ube nempumelelo enkulu yokulahleka kobunzima.
• Amacebiso okutya # 1. Sela amanzi amaninzi.
• Iingcebiso ngokutya # 2. Yitya rhoqo - kwaye ungeze iprotein.
• Landela la macebiso alula okutya ukuze unciphise umzimba ngelixa usitya ukutya okunempilo okunokulinganisela.
• Iingcebiso zokutya # 3. Tshintshela kwiinkozo eziphilileyo.
• Amanqaku okutya okusempilweni: Iingcebiso zokuphulukana nobunzima kubisi
• Iingcebiso ngokutya # 4. Khetha iimveliso zobisi ezinamafutha asezantsi.
• Amanqaku okutya okusempilweni: Ukudala ukutya okusempilweni
• Amacebiso okutya # 5. Yongeza isiqhamo kunye nemifuno ukwenza ukutya okunempilo.
• Uphengululo lwe

Ngaba ufuna ukunciphisa umzimba? Ubume inee-tweaks ezilula onokuzenza ekudleni okunezakha-mzimba okunempilo ukuze ube nempumelelo enkulu yokulahleka kobunzima.

Amacebiso okutya # 1. Sela amanzi amaninzi.

Isicwangciso: Abasetyhini kufuneka basele iikomityi ezili-9 zolwelo mihla le, ngaphezulu ukuba uyazilolonga, kodwa uninzi lisebenzisa iikomityi ezi-4-6 kuphela ngosuku. Gcina ibhotile yamanzi kwidesika yakho, kubhaka wakho nakwimoto yakho.

• Iingcebiso zokunciphisa umzimba: Ukusela amanzi kukwenza uzive uhluthi, ngoko kusenokwenzeka ukuba utye kancinci, kwaye kukunceda ukuba ungatyi xa ungalambanga. Uninzi lwabantu lubuyela ekutyeni xa lunxaniwe. Sela amanzi endaweni yeziselo ezineswekile kunye neejusi zokugalela amanzi kwaye wonge iikhalori.
• Iinyaniso zokutya okunempilo: Ukuhlala kakuhle ngamanzi kunokunciphisa umngcipheko wezifo, kubandakanya umhlaza wekolon, ibele kunye nesinyi. Kwesinye isifundo, abafazi abavakalisa ukusela ngaphezulu kweiglasi ezintlanu zamanzi ngosuku babenomngcipheko ophantsi we-45 wepesenti yomhlaza wekolon kunabo basela ezimbini okanye ezimbalwa.

Iingcebiso ngokutya # 2. Yitya rhoqo - kwaye ungeze iprotein.

Isicwangciso: Tshintshela kwizidlo ezibini okanye ezithathu ezikhulu ezisempilweni ukuya kwezintlanu okanye ezintandathu ezincinci kwiikhalori ezingama-300 ukuya kuma-400.

Kwisidlo ngasinye sokutya okunempilo okanye amashwamshwam, yitya zombini iiprotein kunye necarbs, ezinje ngesiriyeli esinobisi, iapile enebhotela yamandongomane okanye isandwich yaseTurkey. Iiprotheni zithatha ixesha elide ukwetyisa kunee-carbs, ke uya kuhlala wanelisekile ixesha elide. Isifundo esincinci seYale sibonise ukuba xa abasetyhini besitya isidlo sasemini esineprotein ephezulu, batya iipesenti ezingama-31 ezimbalwa zeekhalori kwisidlo sangokuhlwa kunangexesha lesidlo sasemini esine-carb ephezulu. Zama ukongeza ii-ounces ezi-2 ukuya kwezi-3 zentlanzi okanye ibele lenkukhu kwisidlo sakho sasemini.

• Iingcebiso zokunciphisa umzimba: Ngokutya rhoqo, awunakufane ube nedyudyu kunye nesikhafu phantsi kwayo yonke into oyibonayo. Xa usitya isidlo sasemini nasemva kwemini, awulambi ngexesha lesidlo sasemini okanye emva komsebenzi, ke awuyi kubuya uze kuzinkcinkca ngotywala.
• Amanqaku okutya okusempilweni: Ngokutya rhoqo uya kugcina amandla akho, uxinzelelo kunye namanqanaba ophaphile- kwaye uya kuyikhusela amandla okuhamba emva kwemini aqhelekileyo phakathi kwabafazi. Ngaphezu koko, kunokwenzeka ukuba utye ukutya okunesondlo ngakumbi ngenxa yokuba awuyi kuzintyintya kwaye ulayishe kwiikhalori ezingenanto.

Ukongeza kwezi ngcebiso zokutya, unokuphucula impilo yakho yonke ngokongeza iinkozo eziphilileyo kwisondlo sakho esinempilo. Funda ukuze ufumane okungakumbi!

[isihloko = Iinkozo ezipheleleyo ezisempilweni: njani kwaye kutheni ukongeza kwisidlo sakho esisempilweni.]

Landela la macebiso alula okutya ukuze unciphise umzimba ngelixa usitya ukutya okunempilo okunokulinganisela.

Iingcebiso zokutya # 3. Tshintshela kwiinkozo eziphilileyo.

• Isicwangciso: Ngokufuthi kangangoko kunokwenzeka, khetha iimveliso eziziinkozo ezipheleleyo ngaphezu koogxa bawo abasulungekileyo. Umzekelo, zama irhasi okanye ibulgur endaweni yerayisi emhlophe. Yitya isonka sengqolowa endaweni yengqolowa emhlophe okanye etyetyisiweyo, i-oatmeal endaweni yegrits, i-Grape-Nuts endaweni ye-Special K, okanye okubi nakakhulu, i-Cap'n Crunch. Nasi isizathu sokuba kufuneka ufunde iilebhile zesondlo:
  • I-Bran for Life isonka iqulethe i-5 grams yefayibha kwisilayi-i-calories ezingama-80-ngelixa iFama yePepperidge izonka ezimhlophe ezisikiweyo zineekhalori ezingama-80 kodwa zero iigrem zefiber.
  • I-1 ounce ye-Grape-Nuts iqulethe i-2.5 grams yefiber kunye ne-104 calories ngelixa i-1 ounce ye-Special K ine-0.88 grams yefiber kunye ne-105 calories (i-1 ounce ye-Cap'n Crunch ine-0.9 grams yefiber kunye ne-113 calories-kunye neswekile eninzi) .
• Iingcebiso zokunciphisa umzimba: Ukutya okuziinkozo okugcweleyo kuyachwayitiswa kwaye kuyanelisa. I-fiber yabo ibenza bazalise ngakumbi, ke uya kutya kancinci kwaye ungalambi ngokukhawuleza. Ingcebiso: Yitya ingqolowa enye iphelele kwisidlo ngasinye.
• Amanqaku okutya okusempilweni: Ukutya okuphezulu kokutya okunefayibha okufana neenkozo ezisempilweni kunceda ekukhuseleni isifo sentliziyo, isifo seswekile kwaye, kunokwenzeka, nomhlaza webele, ipancreas kunye nekholoni. Zinee-trace minerals ezihluthwe kwimveliso yokutya esulungekisiweyo.

Ngaba uyazibuza ukuba ungazibandakanya njani iimveliso zobisi kwisidlo sakho esisempilweni? Funda kwiingcebiso zokulahleka kwesisindo malunga nobisi.

[isihloko = Fumana iingcebiso zokuncipha kobunzima malunga neemveliso zobisi ezinamafutha aphantsi ekutyeni kwakho okunempilo.]

Amanqaku okutya okusempilweni: Iingcebiso zokuphulukana nobunzima kubisi

Iingcebiso ngokutya # 4. Khetha iimveliso zobisi ezinamafutha asezantsi.

• Isicwangciso: Ngokuthe chu sebenza indlela yakho ukusuka kumanqatha apheleleyo ukuya kunciphise amanqatha ukuya kwi-fat-fat ukuya kubisi olungenamanqatha, iyogathi, ice cream kunye netshizi. Ukuba ixesha lokugqibela uthabathe isonka samasi esinamafutha asezantsi sinambithe irabha, yizame kwakhona. Iimveliso ezinamafutha asezantsi ziphuculwe kakhulu.
• Iingcebiso zokunciphisa umzimba: Gxila ekusikeni amanqatha agcweleyo. Le yindlela elula yokugcina kwiikhalori ngaphandle kokuncama incasa. Nantsi eminye imizekelo:
  • Ii-ounces ezine ze-cottage cheese eziqhelekileyo zineekhalori ze-120, xa kuthelekiswa ne-100 yeekhalori ze-2 ekhulwini, i-90 yeekhalori ze-1 ekhulwini kunye ne-80 ye-fat-free.
  • I-ounce enye ye-Cheddar cheese ine-114 calories kunye ne-6 gram yeoli egcweleyo; I-1 i-ounce encitshisiweyo-fat Kraft cheese ineekhalori ze-90 kunye ne-4 grams yamafutha ahluthayo.
  • Enye ye-Breyers vanilla ice cream ineekhalori ezili-150 kunye neegram ezi-5 ezigcweleyo ezityebileyo; I-Haagen Dazs ineekhalori ezingama-270 kunye neegram ezili-11 ezigcwele amafutha; I-Breyers Light ineekhalori ze-130 kunye ne-2.5 grams yamafutha agcweleyo.
• Amanqaku okutya okusempilweni: Unciphisa kakhulu amafutha ahluthayo, uhlobo olwandisa ingozi yesifo senhliziyo. Ngokomzekelo, ii-ounces ezi-4 ze-cottage cheese eziqhelekileyo ziqulethe i-3 gram yeoli egcweleyo, xa kuthelekiswa ne-1.4 gram ye-cottage cheese enamafutha ancitshisiweyo, ngaphantsi kwe-1 gram ye-fat-fat and no fat saturated for free-free. Iingcali zicebisa ukunciphisa amanqatha agcweleyo angadluli kwiipesenti ezili-10 zeekhalori ezipheleleyo, eziguqula iigram ezingama-22 ngosuku kwisondlo seekhalori ezingama-2,000.

Qhubeka ufunda ngeengcebiso zokutya ngendlela yokwenza ukutya okunempilo okunencasa enkulu!

[isihloko = Ukutya okunempilo: yongeza iziqhamo kunye nemifuno kwisidlo sakho esisempilweni.]

Amanqaku okutya okusempilweni: Ukudala ukutya okusempilweni

Amacebiso okutya # 5. Yongeza isiqhamo kunye nemifuno ukwenza ukutya okunempilo.

• Isicwangciso: Oku akuthethi ukongeza ijusi yeziqhamo okanye isiselo seveggie-esihlala singenayo ifayibha, iivithamin ezingahoywanga kunye neekhalori ezininzi-kwisidlo sasemini kunye nesidlo sangokuhlwa. (Ngoko: I-6-ounce yokukhonza ye-Tree Top Apple Juice iqulethe iikhalori ezingama-90 kunye ne-0.2 ye-fiber kuphela-engekho ngcono kune-Hi-C Candy Apple Cooler. Ngokwahlukileyo, i-apula ephakathi iqulethe i-81 calories kunye ne-3.7 grams yefiber.) Kuya kufuneka ukongeze iziqhamo kunye nemifuno yonke ekutyeni okusempilweni. Okanye, ukuba ukuzongeza ngexesha lokutya akulunganga, unokujolisa nje ukuphinda kabini ukuthatha kwakho kokubini.
• Iingcebiso zokunciphisa umzimba: Ukuziva unelisekile, udinga umlinganiselo othile wobunzima esiswini sakho. Isiqhamo esipheleleyo okanye imifuno iya kukunika loo mvakalelo yokuhlutha. Intsingiselo, uya kudla kancinci ngexesha nasemva kokutya kwakho. Ingcebiso: Khetha iziqhamo kunye nemifuno ngombala onzulu.
• Amanqaku okutya okusempilweni: Iziqhamo kunye nemifuno zilayishwe iivithamini kunye nee-phytochemicals. Zininzi izondlo ezithintela isifo sentliziyo kunye nomhlaza, ezihlala zilahleka xa sisebenzisa iziqhamo kunye nemifuno ibe yincindi. Ke ukuthengisa ijusi kwimveliso yonke kunokunciphisa umngcipheko kwezi zifo.

Thembele kwi Ubume kuzo zonke iingcebiso zakho zokuncipha kobunzima - kunye nolwazi oludingayo lokutya okunempilo okunesondlo okuzele kukutya okumnandi!

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