Amathiphu Okusebenzisa Ukudla Okunempilo
Ukudla okunempilo kuyisihluthulelo sokuphila impilo enamandla, enempilo, nengenazo izifo. Kodwa-ke, ngolwazi oluningi olutholakalayo, kuvame ukuba nzima ukwazi ukuthi uzoqala kuphi. Lesi sihloko sinikeza amathiphu ahlukahlukene okukusiza ukuthi usebenzise futhi ugcine ukudla okunempilo empilweni yakho yansuku zonke.
1. Qala Usuku Ngokudla Kwasekuseni Okulinganiselayo
Ukudla kwasekuseni kuyisidlo esibaluleke kakhulu sosuku. Kunikeza uphethiloli owudingayo ukuze uqale usuku. Ukudla kwasekuseni okunempilo kungafaka inhlanganisela yamaprotheni, i-fiber, namafutha anempilo. Izibonelo zifaka i-oatmeal enezithelo ezintsha, iqanda elibilisiwe nesinkwa esithosiwe sikakolweni, noma i-smoothie yemifino. Ukudla kwasekuseni okulinganiselayo kusiza ukulawula imetabolism futhi kuthuthukisa ukugxilisa ingqondo nokugxila usuku lonke.
2. Gcwalisa ingxenye yepuleti lakho ngemifino nezithelo
Imifino nezithelo kuyimithombo eyinhloko yamavithamini, amaminerali kanye ne-fiber. Gcwalisa ingxenye yepuleti lakho ngemifino nezithelo ekudleni ngakunye. Lokhu ngeke nje kwandise ukudla kwakho okunomsoco kodwa futhi kuzokwenza uzizwe usuthi ngaleyo ndlela kuncishiswe izifiso zokudla okunamafutha kanye nama-calories amaningi. Zama imifino nezithelo ezahlukahlukene ukuqinisekisa ukuthi uthola izakhamzimba ezahlukahlukene emithonjeni eyahlukahlukene.
3. Khetha Ama-carbohydrate Afanele
Ama-carbohydrate angumthombo oyinhloko wamandla emizimbeni yethu , kodwa akuwona wonke ama-carbohydrate adalwe ngokulinganayo. Khetha ama-carbohydrate ayinkimbinkimbi atholakala kokusanhlamvu okuphelele, njengelayisi elinsundu, i-quinoa, kanye nesinkwa sikakolweni esigcwele. Lawa ma-carbohydrate agaywa kancane, ahlinzeka ngamandla aqhubekayo futhi agcine amazinga kashukela egazini azinzile . Gwema ama-carbohydrate alula njengoshukela wetafula kanye nemikhiqizo kafulawa omhlophe, okungabangela ukwanda koshukela egazini kanye nokuwa kwamandla ngokushesha.
4. Yidla Amaprotheni Anele
Amaprotheni ayadingeka emisebenzini eminingi yomzimba, okuhlanganisa ukulungiswa kwezicubu nokukhula kwemisipha. Imithombo emihle yamaprotheni ifaka phakathi inyama engenamafutha amaningi, inhlanzi, amaqanda, amantongomane, kanye nemikhiqizo yobisi enamafutha aphansi . Uma ungumuntu odla imifino noma odla imifino kuphela, qiniseka ukuthi udla izinhlobo ezahlukene zamaprotheni asekelwe ezitshalweni, njengophizi, udali, i-tofu, kanye ne-quinoa. Ukuze kukusize uhlale uzizwa usuthi isikhathi eside, faka amaprotheni kukho konke ukudla okuyinhloko.
5. Nciphisa Ukusetshenziswa Koshukela Nosawoti
Ushukela nosawoti omningi kakhulu kungaholela ezinkingeni ezahlukene zempilo ezifana nomfutho wegazi ophakeme, isifo sikashukela, kanye nesifo senhliziyo. Funda amalebula okudla ukuze uthole ukuthi ushukela nosawoti okuqukethwe imikhiqizo oyithengayo kungakanani. Zama ukunciphisa ukudla kwakho okucutshunguliwe nokudla okusheshayo, bese uqala ukunonga ukudla kwakho ngezinongo zemvelo namakhambi amasha esikhundleni sosawoti.
6. Ungakhohlwa Amafutha Amnandi
Amafutha anempilo abalulekile ekusebenzeni kobuchopho kanye namandla. Khetha amafutha anempilo afana nalawo atholakala kuma-avokhado, amantongomane, imbewu, kanye nezinhlanzi ezinamafutha njenge-salmon. Gwema amafutha e-trans atholakala ekudleni okucutshungulwe nokuthosiwe, futhi unciphise ukudla kwakho amafutha agcwele avela enyameni ebomvu kanye nemikhiqizo yobisi enamafutha agcwele.
7. Hlala Umanzi
Ukumanzisa umzimba wakho kubalulekile empilweni iyonke. Amanzi ayindlela engcono kakhulu yokuhlala unamanzi, kodwa ungathola noketshezi oluvela ezitiyeni zamakhambi, ubisi olunamafutha aphansi, kanye namajusi ezithelo angashukela. Gwema iziphuzo ezinoshukela kanye nama-soda, okungangeza amakhalori ngaphandle kokunikeza ukudla okunempilo okubalulekile. Okungcono kakhulu, kufanele siphuze cishe izingilazi ezingu-8 (amalitha ama-2) amanzi nsuku zonke, kodwa izidingo zomuntu ngamunye zingahluka ngokuya ngomsebenzi womzimba kanye nendawo ezungezile.
8. Yidla ngezingxenye ezilawulwayo
Ngokuvamile, asiqapheli ukuthi sidle okungakanani. Ukudla ukudla okulawulwa yisilinganiso kusisiza sigweme amakhalori amaningi. Zama ukudla emapuletini amancane ukuze wenze izingxenye zibonakale zinkulu futhi ugweme isilingo sokugcwalisa ngokweqile. Yidla kancane futhi unambithe ukudla ngakunye, okunikeza umzimba wakho isikhathi sokukhombisa ukugcwala ebuchosheni bakho.
9. Hlela imenyu yamasonto onke
Ukuhlela imenyu yakho yamasonto onke kungakusiza ugweme imikhuba yokudla engaphilile. Dala uhlu lokudla oluhambisana nohlelo lwakho lwemenyu bese ulungisa ukudla ekuqaleni kwesonto ukuze kube lula ukugcina ukudla okunempilo. Ngale ndlela, uzokwazi ukugwema ukudla okusheshayo noma ukudla okulula okungenampilo uma ulambile.
10. Ungayeki Ukudla
Ukweqa ukudla, ikakhulukazi ukudla kwasekuseni, kungaholela ekutheni umzimba ungasebenzi kahle futhi kukhulise isifiso sokudla ekudleni okulandelayo. Ukudla njalo kusiza ukugcina amazinga kashukela egazini azinzile futhi kukunikeza amandla ahlala njalo usuku lonke. Uma umatasa, zama ukudla okulula okunempilo njengezithelo, i-yogurt enamafutha aphansi, noma amantongomane ambalwa ukuze ugcine amazinga akho amandla eqinile.
11. Lalela Umzimba Wakho
Wonke umuntu unezidingo zokudla okunempilo ezahlukene. Lalela izimpawu zomzimba wakho ukuze wazi ukuthi ulambile nini nokuthi usuthi nini. Ungadli ngoba nje unesithukuthezi noma ucindezelekile. Zama ukuzijwayeza ukudla okunengqondo ukuze kukusize uqonde izidingo zomzimba wakho ngokunembile.
12. Ukuzifundisa
Ulwazi luyisihluthulelo sokushintsha imikhuba yokudla. Zifundise ngokudla okunempilo kanye nokudla okungcono kakhulu kwezidingo zomzimba wakho. Ukufunda izincwadi, ukuthatha izifundo, noma ukubonisana nochwepheshe wezokudla kungakunikeza ukuqonda okujulile kokuthi ungalondoloza kanjani ukudla okunempilo.
I-Penutup
Ukwamukela ukudla okunempilo kudinga umzamo nokuqwashisa, kodwa izinzuzo zesikhathi eside ziyakufanelekela. Ngokulandela amathiphu angenhla, ungenza izinguquko ezincane kodwa ezibalulekile ezizoba nomthelela omkhulu empilweni yakho nasenhlalakahleni yakho. Khumbula ukuthi izihluthulelo zempumelelo ukungaguquguquki nokubekezela. Akudingeki wenze izinguquko ezinkulu ngobusuku obubodwa. Qala kancane kancane bese wengeza izinguquko ezinempilo kancane kancane. Ngokuhamba kwesikhathi, le mikhuba enempilo izoba yingxenye yemvelo yendlela yakho yokuphila.
