Ukwehlisa isisindo, «mission kungenzeka»

Ukwehlisa isisindo kuhlala kuyinto eyodwa umsebenzi onzima Kepha uma sizama ngemuva kokuthola umntwana kungaba yinto engenakwenzeka. Uma sengeza kulokhu amaholidi kaKhisimusi sithola ukuthi sinomuzwa wokuthi ukwehlisa isisindo akunakwenzeka ... Ngakho-ke ingabe kunzima ukukhipha ama-kilos engeziwe? Hhayi njalo, ngizozama ukukunika imihlahlandlela ethile lokho kuzokusiza ukuthi ngabe uyancelisa noma cha.

mythos

• Ukuncelisa ibele kukwenza ulahlekelwe isisindo kalula: Lokhu akulona iqiniso ngokuphelele. Ngesikhathi sokukhulelwa sithola inani elithile lamafutha ukubhekana nokukhuliswa okuthi, uma sinakekela ukudla kwethu, sizolahlekelwa ukubonga ngokuncelisa. Kepha ukuncelisa wedwa cha kuzosenza sehlise isisindo.
• Ukuncelisa ibele kukwenza ukhuluphale: Akulona iqiniso ngokuphelele noma. Inkinga imvamisa ukuthi sinesifiso esiningi nesikhathi esincane, ngakho-ke sidla noma yini futhi uma singaqapheli noma sidle ngokuhlakanipha, sizokhuluphala.
• Ngemuva kokuthola ingane akunakwenzeka ukuthi ubuyele kwisisindo sakho sangaphambilini: Impela singabuyela emuva kwisisindo sethu sangaphambilini, kepha kuyadingeka isikhathi futhi sizinakekele. Akekho owehlisa isisindo ngokuyisimangaliso.
• Kubalulekile ukuthi ungathathi noma yiluphi uhlobo lwamafutha: Amanga. Sidinga inani elithile lamafutha esidlweni ngasinye ukugcina imisebenzi yethu ebalulekile. Kubalulekile ukukhetha amafutha enempilo njengamafutha emifino aqukethe i-polyunsaturated ne-monounsaturated fatty acids, ezuzisa kakhulu impilo ngoba ayinayo i-cholesterol.
• Ama-carbohydrate kufanele agwenywe: Amanga. Njengalokho okwenzeka ngamafutha, kubalulekile ukukhetha ama-carbohydrate esiwadla kahle kusukela thina nikeza amandla kudingekile ukuze umzimba wethu usebenze kahle. Kubalulekile ukukhetha ama-carbohydrate kusuka ukumuncwa kancane, njengalezo ezitholakala kwimifino, izithelo noma okusanhlamvu.
• Izinsimbi zokulala: Iqiniso lihhafu. Kunezifundo ezehlukene eziveze lokho ulale ngaphezu kuka-7/8 amahora asiza ukushisa amanoni amaningi, kanti Lala kancane Kuvusa ukukhiqizwa kwamahomoni athile ashukumisa indlala futhi anciphise ukusetshenziswa kwamandla, ngaphezu "kokukhuthaza ukugcinwa kwamafutha." Kepha sisazodingeka unakekele ukudla, noma ngabe ulala amahora amangaki uma unganakekeli ukudla okudlayo ngeke kukusize kakhulu nangokulingana uzokhuluphala.
• Ukudla okuhlukanisa ukudla kusebenza kahle: Amanga. Esikhathini sokuqala Okwamanje, ngokudla okuhlukanisiwe, ungancipha ngokushesha okukhulu, kodwa uzoba nokusweleka okuthile kokudla futhi ngaphandle kwalokho kuyingozi ngokuhamba kwesikhathi, ngokushesha nje lapho ubuyela ekudleni okujwayelekile uba sengcupheni ye- uzuze sonke isisindo elahlekile ngisho nokunye okunye. Ukucinana; Esidlweni ngasinye kufanele uthathe amaqembu amathathu ezakhamzimba: ama-carbohydrate, amaprotheni namafutha.
• Kukhona ukudla okuyisimangaliso: Amanga. Into ebaluleke kakhulu ukushintsha imikhuba yokudla ukuze i- ukuncipha kwesisindo kuhlala njalo futhi ungabi nomphumela obuyayo noma "umthelela wenjoloba", okungukuthi, ukulahlekelwa-inzuzo-ukulahleka, okuyingozi kabi empilweni yakho.
• Ukwehlisa isisindo somzimba kufanele ulambe. Amanga. Uma ulamba kungekudala uzozizwa ngikhathele, ngingajabule nakancane futhi uzogcina nge shiya ukudla futhi uthole wonke isisindo esilahlekile.
• Kunemithi noma izithako zokudla ezikwenza ulahlekelwe isisindo: Amanga. Yize kukhona ucwaningo ngalokhu namuhla akutholakali akekho ezingeni lokuhweba. Ezinye izithasiselo noma imishanguzo ingakwazi Sisize ukunciphisa isisindo inqobo nje uma sivivinya umzimba futhi sibheka indlela esidla ngayo. Ayikho imithi yamanje kukodwa nje, kubangela ukuthi wehle emzimbeni ngaphandle kokulandela leyo mihlahlandlela.
• Kufanele wenze ukudla okunomkhawulo wekhalori: Cishe akekho incoma ukubalwa kwamakhalori ekudleni, kubalulekile ukuthi ibhalansi phakathi kokungenisiwe nalokho okusetshenzisiwe kuvuna ukusetshenziswa kwemali, okungukuthi, asisebenzise amandla amaningi kunalokho esikudlayo, kepha lokho kungafinyelelwa ngaphandle kokwazi ukubalwa kwekhalori, kungcono ukulandela imihlahlandlela ethile futhi thola imikhuba enempilo.

Izincomo

• Yidla izidlo ezi-5 ngosuku. Kubalulekile ukuthi udle ukudla okuyisisekelo okuthathu nokudla okulula okubili, udle ngakunye amahora amathathu cishe. Lokhu kuqinisekisa ukutholakala komsoco "okuzinzile" okusivimbela ukuthi sibe nakho amahla-ndenyuka kwamazinga kashukela, abangela "ama-spikes ekusithekeni kwe-insulin" amabi, akhulisa amadiphozithi amafutha.
• Nakani esiphezulu "Yidla ibhulakufesi njengenkosi, yidla njengenkosana udle njengesinxibi", ayinakuba enembile ngokwengeziwe.
• Ekudleni kwasekuseni kufaka izithelo, okusanhlamvu (ungakhetha isinkwa sikakolweni esiphelele esithosiwe ku-toaster nge-drizzle yamafutha omnqumo ayintombi) nobisiUngaba nekhofi uma uzizwa uthanda. Evita amaqebelengwane ezimboni, noma ngabe ngelinye ilanga ukhathele kakhulu futhi udinga okuthile okumnandi, ungaphendukela engxenyeni encane yamakhekhe enziwe ekhaya noma amakhukhi okusanhlamvu aphelele.
• Ukudla okulula kakhulu okususelwa ku- izithelo noma ubisi olusikiwe. Kungakuhle futhi ukuthatha cishe amagremu angama-20 noma ama-30 wamantongomane ngosuku, kodwa hhayi nje noma yisiphi isithelo esomisiwe, esiluhlaza kangcono; ama-alimondi, ama-walnuts, amantongomane...
• Toma amafutha omnqumo ayintombi nto, ithisipuni elilodwa noma amabili amancane ngosuku azokwanela.
• Gwema iziphuzoKokubili okungokwemvelo futhi okuhlanganisiwe, uzothatha ushukela ezithelweni eziningana kepha i-fiber kusuka kunoma yikuphi.
• Toma ama-servings amahlanu wezithelo kanye / noma imifino ngosuku. Kubalulekile ukudla amasaladi emifino eluhlaza ukuze ungalahlekelwa amavithamini abhujiswa ukushisa.
• Gwema ifayela le- Izithelo ezimnandi ngokweqile, enokuhlushwa okuphezulu koshukela, njengamagilebhisi, amakhiwane ...
• Como isisekelo kwephiramidi yokudla sithola i- irayisi, isinkwa, okusanhlamvu kanye ne-pasta, ikakhulukazi okusanhlamvu okuphelele, kunconywa izinsizakalo ezi-4 kuya kwezi-6 zansuku zonke.
• Ukunyuka ukusetshenziswa kwezinhlanzi nenyama enamafutha amancane.
• Gwema ama-butter nama-margarine, amaqebelengwane ezimboni namafutha agcwele.
• Lungisa ukudla nge isosiwe, ibilisiwe, igosiwe noma igosiwe kujusi wayo. Gwema othosiwe, oshaywe noma osinkwa nososo.
• Thatha u-1.5 kuye kumalitha ama-2 we amanzi kusesikhathini.
• Gwema ifayela le- Amasoda anoshukela notshwala.
• Vivinya umzimba nsuku zonkeUkuhamba imizuzu engama-30/45 ngejubane elihle kuzokwanela, noma ngabe ungakwazi ukwenza okuthe xaxa kuzoba kuhle.
• Ungaguquguquki futhi ube nesiyalo, ukuzuza le mikhuba kubalulekile empilweni, hhayi kuma-aesthetics kuphela,nezempilo, kepha ungakhathazeki ngokudla, lapho ulahlekelwe ngamakhilogremu ambalwa ziphathe Ngezikhathi ezithile, ungakubheka njengomklomelo wamasonto onke, ngokwesibonelo, kanye ngesonto ungathatha lokho okufunayo kakhulu; ucezu lwekhekhe lesiponji, i-ounce likashokoledi, ucezu lwe-pizza noma i-hamburger ... futhi Kujabulele. Ngemuva kwalokho yenza ukuvivinya umzimba okuncane bese ugcine izincomo kuze kube yinto engokwemvelo empilweni yakho, uzobona ukuthi uqhubeka kanjani ukunciphisa isisindo bese usigcina.