Abantu abanesifo sikashukela kwesinye isikhathi bangahle baphule imithetho yokudla kwabo ngaphandle kokulimaza impilo yabo, kepha ukwenza lokhu ngokuqhubekayo kudumala kakhulu. Uma ungahambelani ekudleni, kuzolimaza kabi ushukela wezinga lakho egazini lakho. Zihlole: awenzi yini elinye lalamaphutha ajwayelekile ekukhetheni indlela odla ngayo.
1. Ukungondleki
Ukudla okuncane kakhulu, hhayi kaningi ngokwanele, noma ngokungafanele kusho ukubeka engcupheni ushukela wakho ukwehla kakhulu. Yidla njalo okungenani amahora angama-4. Uma ungeke udle kahle lapho sekuyisikhathi sokuba wenze lokhu, buyisela lesi sidlo ngesidlo esine-protein ne-carbohydrate, ngokwesibonelo, i-apula nocezu lweshizi elinamafutha amancane. Uma uhlela ukuzila ukudla noma ukuqhubeka nokudla, qiniseka ukuthi uthintana nodokotela wakho ngaphambi kwesikhathi.
2. Unganaki amakhalori nosayizi wokusebenzela
Kunzima ukwehlisa isisindo noma ukugcina isisindo esinempilo uma ungakunaki inani lokudla okudla - ikakhulukazi ukudla okulula nokudla okuphekiwe. Uma konke okufaka epuletini kungukudla okunempilo, awukwazi ukubala amakhalori, kodwa qiniseka ukuthi ugcina umkhondo wosayizi wokuphaka! Ikota yeplate ejwayelekile kufanele igcwaliswe ngokudla okunempilo kwamaprotheni, enye ikota ine okusanhlamvu okugcwele, imifino enesitashi noma i-legumes, futhi okusele ngemifino engagugi noma yesaladi. Ngakho-ke uthola ukudla okulungile ngokwamakhalori, futhi awudingi ukubala.
3. Sebenzisa ama-carbohydrate amaningi
Ama-carbohydrate amaningi angaphakamisa ushukela wakho kakhulu, ikakhulukazi uma uwadla ngefomu lawo elihlanzekile. Gcina umkhondo ushukela kumakhekhe, amaswidi, iziphuzo, noma okunye ukudla okunoshukela. Uma ufuna ukuzicwilisa ngokwakho, qiniseka ukuthi le ngxenye iqukethe ama-kilojoule angaphezu kuka-100-150 futhi ingabi ngaphezu kwe-15-20 g yama-carbohydrate, bese uzama ukufaka lokhu "kuhambisa" ekudleni okunempilo okugcwele kuzo zonke ezinye izici. Isibonelo, ikhukhi elincane elinengilazi encane yobisi lwe-skim noma isikwele sikashokoleti omnyama lingadliwa ngokushesha ngemuva kwesidlo. Futhi ungakhohlwa amanani anconyiwe wonke okusanhlamvu, okubhalwe ngemifino, nemifino entsha nezithelo.
4. Ziba ukudla okune-fiber eningi kakhulu.
Afanana ngani amazambane amnandi (ubhatata omnandi), u-broccoli, amapere, u-oatmeal namabhontjisi amnyama? Zonke zifanekisela iqembu lokudla okuphezulu ku-fiber futhi kufanele kufakwe ekudleni ukuze kulondolozwe ushukela wegazi ojwayelekile, inhliziyo nenhliziyo yamathumbu. Ngokunika izintandokazi zokudla okusetshenziswelwe futhi okungekuhle, okufana namazambane abhakwe noma i-pasta eyenziwe ngofulawa omhlophe, wehlisa umzimba wakho izakhiwo ezinhle zokudla. Esikhundleni salezi zinketho ezingenampilo, khetha ukudla okuqukethe okungenani amagremu ama-3 we-fiber ekukhonzeni bese usetha ukudla kwakho ngendlela yokuthi kudle amagremu angama-25- 35 we-fiber nsuku zonke.
5. Khohlwa mayelana esele
Ngokugxila emkhiqizweni owodwa, esikhundleni sokuhlanganisa izinhlobo ezahlukene zemikhiqizo, ubeka engcupheni yokuthi ushukela wakho uzoba phezulu kakhulu noma uphansi kakhulu. Ngokuhamba kwesikhathi, lokhu kuzoba nomthelela ongemuhle wesimo senhliziyo yakho futhi kuholele kwezinye izinkinga. Ukudla okulinganiselayo kunemikhiqizo yezigaba ezahlukahlukene futhi kufaka phakathi ama-carbohydrate namaprotheni. Kubalulekile futhi ukuthi ungakuqapha kanjani ukulingana kokudla, kuyadingeka ukuqapha inhlanganisela yalokho okudlayo nemithi oyiphuzayo kanye nomsebenzi womzimba owenzayo. Xoxa ngalezi zinto ezibalulekile zendlela yakho yokuphila nomhlinzeki wakho wezokunakekelwa kwempilo.
