Iindlela ezi-5 zokuphephelela ukubonga ukuPhathwa kwesisindo

Umthendeleko wokubonga-kunye nakho konke okulandelayo-akufuneki kube yindawo engamakhohlisi kulabo abazama ukunciphisa umzimba, ukugcina ukulahleka kwesisindo, okanye ukuphepha ukuzuza ubunzima. Nazi iindlela ezihlanu zokukhusela ukufumana ubunzima beeholide.

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Yenza Amanzi Isidlo Sakho Sokuzikhethela

Ngenxa yokuba i-sugar-sweetened drinks ichongiwe njengeyona nto ibangela isifo sokugqithisa , kunengqiqo ukuphelisa loo nto ekudleni kwakho ngokupheleleyo.

Ngokunxilisayo, ngokukodwa, sele kusandul 'umlilo njengomthombo omkhulu weeshukela ezongezelelweyo . Ngokutsho kweSebe lezoLimo laseUnited States (i-USDA), umyinge ophakathi kwe-12-ounce i-cola iqukethe iipuni eziyi-8 zeeshukela. Ngoko, ngokusela isiselo esisodwa esincinci esincinci, umfazi wayedlulile ngokugqithiseleyo isicatshulwa sasisisigxina ( seetapuni eziyi-6), kwaye indoda yayiza kufinyelela kuye (i-9 ithisipuni).

Utywala ngenye isiselo esinokuzaliswa ngeekhalori ezingenasidingo kunye nee-carbohydrates. Utywala obuninzi bungakhokelela kwingcinezelo ephezulu yegazi , ukubeka ingcinezelo esibindi, kwaye kubangele ezinye iingxaki. Kwabafazi, ukusetyenziswa kotywala okudlulileyo kunxulumene nomhlaza wesisu.

Amanzi anamaxabiso angama-calorie kunye neenzuzo ezininzi zezempilo. Abaphandi baye bafumanisa ukuba ukusela isilawuli samanzi imizuzu engama-30 ngaphambi kokutya kunokukwenza uzive ugcinile kwaye ngaloo ndlela unokutya okuncinci, ngaloo ndlela unciphisa i-calorie.

Ukuhlala u-hydrated kulo lonke usuku kuya kunenza uqaphele ngakumbi, kukunceda ucinge ngokucacileyo, kwaye wenze uzive ungaphelelwa amandla. Zonke ezo zinto zingakhokelela ekwenzeni ukhetho olungcono lokutya.

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Gcina Uhambo Lwenu Lokuzivocavoca, Ngomhla Wokubonga

Usuyazi ukuba ukufumana umsebenzi owenziweyo wemihla ngemihla mhlawumbi ungona nto enokuyenza ngomzimba wakho. Zama ukungena emsebenzini wakho rhoqo ukuba unokukwazi, kwaye qi Uphando luye lwabonisa ukuba ukuhamba emva kwemizuzu eyi-15 emva kokutya isidlo kunokuphucula kakhulu umgangatho weshukela wegazi. Kancinci, ncedisa ngeitya kunye nokucoca endaweni yokuhamba ngqo kwibhedlele ukuze ubukele umabonwakude.

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Jonga iCasseroles

I-Casseroles inokulayishwa ngebhotela, ukhilimu olunzima, isinkwa okanye isonka, kunye / okanye ushizi-kwaye ke ke omnye umthombo weekhalori ezingaphezulu kwaye ezingadingekile. Khetha iifuno ezityisiweyo okanye ezixutywayo. Yaye cinga ukufaka isaladi kwimenyu.

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Yithi Hayi kwiSonka seMhlophe

Kukho ilizwi elidala phakathi kwama-cardiologists: "Mhlophe isonka sakho, ngokukhawuleza ufile." Ukusika isonka esimhlophe ekudleni kwakho kuyindlela enye elula yokunciphisa umzimba. Qaphela ukutya okudliwayo, ukugaya, kunye nama-biscuits kwitafile yokubonga, zonke eziqhelekileyo zigcwele i-carbs ezimbi kunye namafutha, kwaye ziyakwenza ube nesisindo ngokukhawuleza. Ukungafani kule nto kuya kuba yi-100% yeengqolowa ezipheleleyo zengqolowa okanye ukugxila okwenziweyo nge-100% yengqolowa epheleleyo njengomthombo wokutya.

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Musa ukubuyela kwiSibini

Oku kuyintloko ukuze ugcine uhlobo oluthile lolawulo lwenxalenye. Yiba nomsebenzi omnye kunye, kwaye niqiniseke ukuba oko kuya kuba ngaphezu kokwaneleyo.

_Imithombo:

_{Davy et al. Ukusetyenziswa kwamanzi kuNciphisa amandla eNtake kwiSidlo sakusasa sakusasa kwi-Older adults. I-J Amadlo e-Assoc ngo-2008; 108: 1236-1239.}

_{DiPietro L, Gribok A, Stevens MS, et al. Imizuzu emithathu yemizuzu eyi-15 Iibhontshi zokuhamba ngokuMgangatho oPhezulu oPhuculo oluPhambili Kuphucula ngokuphawulekayo ii-24-h Ukulawulwa kweGlycemic kubantu abakhulileyo abasengozini yokunyamezela kwe-Glucose Imolance. Ukunyamekela ngeSwekile ka-2013. [Epub ngaphambi kokuprinta; i-doi: 10.2337 / dc13-0084].}