Yini ongenakuyidla ukuze ulahlekelwe isisindo?

Cishe uyazi ukuthi ekudleni kwakho kunezinto zokudla ezikuvimbela ukuba ube mncane futhi omuhle. Lokhu kunjalo ngempela, futhi ngezinye izikhathi ngisho nokunciphisa kakhulu ukudla izikebhe izitha. Cabanga ukuthi yikuphi ukudla okukuvimbela ukuba ulahlekelwe isisindo, yini engayenza esikhundleni sabo.

Imikhiqizo evikela ukulahlekelwa kwesisindo

Ngokuvamile, abesifazane bathi badla kakhulu, kodwa abakwazi ukulahlekelwa isisindo. Njengomthetho, ekudleni kwabesifazane abanjalo kukhona imikhiqizo enezinto eziphakeme ze-caloric, eziphazamisa ukuvumelana nobuhle. Cabanga ngalokho okungahlanganiswa nama-kilojoule engeziwe nokuthi yini ongakwazi ukuyidla ukuze ulahlekelwe isisindo:

1. Ushukela. Lona inamba yesitha, uyashesha kakhulu abe amafutha futhi aphendulele umgqomo onobuhle ube yizinkumbulo zesinqe. Ukunciphisa ushukela eziphuzweni.
2. Amaju kanye nesoda. Kungani kufanele uphuze amakhalori? Awunayo ingilazi yejusi noma i-cola, futhi unokuqukethwe kwekhalori engama-unit angu-50. ku-100 g ngayinye ingilazi yejusi ineza kuwe ama-calorie angu-150 angenalutho ekudleni. Lokhu kufana nokukhonza okuhle kwesaladi!
3. Imikhiqizo yobisi oluhlaza. Ngikholelwa, ngeke uzizwe uvinjelwe kakhulu uma uphuza kabi amafutha noma okungenani u-1% esikhundleni se-kefir evamile, noma uthatha ubisi lwe-1.5% esikhundleni se-3.2. Futhi ama-yogurts, ama-cheeses nama-cottage shizi kufanele ahlale elula ngangokunokwenzeka!
4. Inyama enamafutha. Inyama ngokwayo kufanele ibe ekudleni - ingumthombo wamaprotheni. Uma ungewona imifino, kunjalo. Kodwa kukhona njalo ukukhetha - ukuthatha isifuba sokudla sezinkukhu noma umlenze wezinyosi, inyama yenkomo enomzimba noma inyamazane. Khetha inyama kuphela enamafutha aphansi.
5. Amaswidi "wetiye." Ngesitishi, abesifazane abaningi bahlale bamukela i-candy baronochki. Ngolwazi lwakho, noma iyiphi yale mikhiqizo inokuqukethwe kwekhalori ngamayunithi angama-350-450, ngisho nokuma. Noma yiliphi i-candy, ikhukhi, i-waffle ishiya wena kancane. Akufanele kube khona ekudleni!
6. Ama-Sauces. Ngisho noma udla kancane, kodwa yonke into yokungena ku-ketchup, imayonnaise, njll, ukwandisa kakhulu ikhalori namafutha we-dish. Kusuka kuma-sauces kufanele ilahlwe.
7. Ukudla okusheshayo. Omunye hamburger angaba nokuqukethwe kwekhalori yamayunithi angu-650, okungaphezu kwengxenye yesimiso sensizwa encane. Uma udinga ukudla okudla okusheshayo, kufanele ukhethe amasaladi kuphela.
8. Amantongomane. Yebo, akekho ophikisanayo, amantongomane ayasiza kakhulu. Kodwa banamafutha amaningi, futhi uma uwaphuza nsuku zonke, angase abe yisikhubekiso esikuvimbela ukuba ulahlekelwe isisindo.
9. Izithelo ezimile . Lona omunye umkhiqizo owusizo ongeke usebenzise ngesikhathi sokulahlekelwa isisindo. Iqiniso liwukuthi izithelo ezomile zithande kakhulu futhi zibe nokuqukethwe okukhazimulayo okuphezulu khalori.
10. Imikhiqizo yemifino. Yonke into eyenziwe ngokusanhlamvu koroyi, kungakhathaliseki ukuthi isinkwa, ikhekhe, amadombolo noma ama-pancake - umkhiqizo onokuqukethwe okuphezulu kwe-carbohydrate elula, okuguquguquka kalula ibe ngamafutha. Yingakho konke ufulawa kuncike ekutheni kungabikho ukudla okunciphisa umzimba.

Manje njengoba sesinqume ukuthi asikwazi ukudla ukuze silahlekelwe isisindo, Kubalulekile ukubuka uhlu lwalokho ongakudla. Lawa angamafutha aphansi kakhulu nemikhiqizo yenyama, izithelo ezintsha, imifino kuzo zonke izinhlobo, ngaphandle kokubhaka, isinkwa esincane esimnyama, okusanhlamvu. Njengomnandi, kungcono ukusebenzisa izithelo nezitsha kuzo, kanye nokudla okunandi.

Kungakanani ukudla okumele ulahlekelwe isisindo?

Ngisho nokudla okulula kufaneleka ukwazi isilinganiso sokudla. Thatha isaladi ephathekayo yesayizi yobukhulu - lena yidokodo lakho. Konke okuzofaka khona, ungadla ngaphandle kokwenza unembeza. Lokhu kwanele ukudla okulodwa, futhi kufanele kube ngu-3-4 kubo bonke. Yidla kahle, futhi ungakwazi kalula ukunqoba amakhilogremu angaphezulu!