Kukhona ukudla okwandisa ingcindezi yakho, ngakho asizidingi eduze. Nakuba kakade sivame ukuba nempilo ecindezelayo enezinkinga emsebenzini ngakolunye uhlangothi nasekhaya ngakolunye, asifuni noma yiluphi uhlobo lokudla lukhulise wonke lowo muzwa. Kodwa ingabe uyazi ngempela ukuthi kuyini ukudla?
Kuyiqiniso ukuthi ukuze kube nokulingana kufanele sidle kancane kukho konke kodwa njalo sandise lokho kudla kwemvelo okwengeziwe futhi sinciphise lokho okungekhona okwemvelo. Lapho sizivumela ukuba sithathwe ngokuphambene Kufika izikhathi ezimpilweni zethu lapho sizizwa sikhathele, sikhungathekile kakhulu kunangaphambili futhi yilapho ukudla nakho kudlala khona..
Ukudla okusheshayo noma izitsha ezithosiwe wukudla okwandisa ukucindezeleka kwakho
Impela usuyizwile futhi ngenxa yaleso sizathu, asikwazanga kodwa ukuqala ngakho konke. Ukudla okusheshayo kuyalutha kakhulu futhi siyakwazi, yingakho kufanele sikuqaphele kakhulu. Uma ngolunye usuku une-pizza noma i-hamburger, lokho akubonisi ukuthi izinga lakho lokucindezeleka liyenyuka, kodwa konke kwenzeka lapho kuba into evamile kakhulu etafuleni lakho. Ngoba Kunzima ukuthi umzimba ugaye ukudla okufana nalokhu, njengoba kunamafutha amaningi. Njengoba nazi kahle, ukudla okuthosiwe kwenziwa emazingeni okushisa aphakeme kakhulu, okwandisa i-cholesterol, okubeka impilo yenhliziyo nemithambo yegazi engcupheni futhi kusenza sigcwale kakhulu. Konke lokhu kwenzeka ngenxa yamafutha e-trans aziwayo.
wanezela ushukela
Uma umkhiqizo unesabelo sawo sikashukela wemvelo, kulungile. Kodwa uma, ngaphezu kwalokho, bengeza ushukela owengeziwe, khona-ke sesivele sihlangabezana nenye inkinga. Ukholelwa noma cha, lolu hlobo lukashukela lungatholakala enanini elingapheli lemikhiqizo. Kusukela kokusanhlamvu okudla njalo ekuseni futhi ocabanga ukuthi kunempilo kakhulu, kuya kumasoso ongawengeza ezitsheni zakho ukuze uwanikeze ukunambitheka okwengeziwe. Ushukela omningi emzimbeni kudala ukwethuka noma ukukhathazeka okwengeziwe, ngakho ukucindezeleka kuphinde kubangele cishe ngaphandle kokucabanga. Ingabe udinga okuthile okumnandi? Zama ushokoledi ngaphezu kuka-85%.
ama-carbohydrate agayiwe
Yebo, kuyiqiniso ukuthi ama-carbohydrate kufanele afakwe ekudleni okunempilo, kodwa hhayi okucutshunguliwe. Ama-carbohydrate alula yilawo esingawathola esithelweni, ngokwesibonelo, futhi kufanele abe sezimpilweni zethu. Kulezi zakhiwo singakhetha irayisi elinsundu, kanye nesinkwa noma i-oatmeal kanye nokuphuma kwayo. Ngoba Uma sikhetha ezicutshunguliwe, ngeke zisinikeze lutho oluhle, kodwa kunalokho ama-calories angenalutho.
i-caffeine eningi
Ngokuqinisekile ubuvele uyilindele, ngoba uma i-caffeine iyisikhuthazo, izophinde ibe yingxenye yokudla okwandisa ukucindezeleka kwakho. Asisho ukuthi uyisuse ngokuphelele osukwini lwakho nosuku, kodwa kufanele sikulawule noma zama enye i-decaf. Kuyindlela ephelele yokujabulela lokho kuthinta kwekhofi ngaphandle kokuba yikho ngempela. Kubantu abaningi, ukuvuka futhi baphuze ikhofi labo, ngemva kokudla ngisho nantambama noma ebusuku, kuyinto engaphezu kokulutha. Kodwa ngempela uma sikwenza kanje, sizokwenyusa ukwethuka kwethu emazingeni abaluleke kakhulu.
Amafutha
Hhayi-ke, akusikho konke. Kufanele uhlale ukhumbula ukuthi abanye babo bayathanda amafutha omnqumo abaluleke ngaphezu kokubalulekile ukupheka noma ukugqoka amasaladi. Yebo, kufanele ucabangele inani uma ungafuni ukwengeza ama-calories amaningi kodwa empeleni kuyindlela enempilo kakhulu. Ngakolunye uhlangothi, ubhekilanga noma amafutha esundu mancane kakhulu. Okusho ukuthi zingabaluleka futhi uma kuziwa ekucupheni amazinga ethu okucindezeleka.