Kuhle kakhulu ukufuna ukuba ngumntu onempilo ogcwele i-vim kunye namandla kunye nokuphila ubomi obude kunye nobomi. Enye indlela yokuba nempilo kukutya ukutya okunempilo. Ngexa ukutya ukutya okunempilo akusiphela siphelo sonke, zonke zibe yimpilo yakho (kukho okungaphezulu okungena kuyo), kuninzi ongayenza ngokutya kwakho ukuphucula nokucokisa indlela odla ngayo.
Oku kubaluleke ngakumbi ukuba uhlala kunye nokutya kokutya kunye nokuthintela kokutya okudibeneyo.
Indlela yokuphucula ukutya kwakho kokutya kokutya
Isakhiwo sakho sokutya. Ukutya kunye nexesha elithile kwingqondo kunokukunceda ukuba ulungele ukutya kwakho kwaye ukhusele iipasiti zokulala kakhulu kunye nokutya ngokutya. Nqwenela ukudla zonke iiyure ezingama-3-5 kwaye ugweme ilula ixesha elingenanto yokutya phakathi, njengoko oku kukhuthaza ukudla okunqabileyo kunye nokulawula okuncinci malunga nokutya okungakanani. Olunye uphando olutshanje lufumene isigaba esinqunyelwe ixesha lokutya esicatshulwa kwisantya sokutya kwisithuba seeholide ezili-12 ngemini (umz. 8 ukuya ku-8 ntambama kuphela), ukunciphisa ubunzima obunzima kwaye mhlawumbi uphinde uguqulwe. Ezi zifundo ziqhutywe kwiigundane, ngoko zifuna ukuqinisekiswa okungakumbi kubantu, kodwa ingcamango ethembisayo, ngokungathandabuzekiyo!
Ukumisela phantsi kwamaqela okutya ama-5. Ukuba uzibuza ukuba ufumana amavithamini namaminerali aneleyo, iimali ezifanelekileyo zeprotheni, okanye zijoliswe ekujoliswe kuyo, uthathe umbuzo ngokulinganayo ngokugxila kumaqela okutya.
Ukufumana ukulinganisela kwazo zonke iindawo zokutya, kubandakanywa ubisi, iziqhamo, imifuno, iinkozo, imithombo yamaprotheni ephilileyo, kunye namafutha enempilo uya kukugcina uninzi lwezondlo ezifunekayo ukuba uhlale uphilile.
Isilinganiselo phantsi kweS Sugary Treats. Uphando lweSizwe lubonisa ukuba sidla iswekile kakhulu. Enyanisweni, nabemi bethu abancinci bafumana ishukela kakhulu ekudleni kwabo.
Ingxenye yengxaki kukuba iswekile ifihla ukutya kwethu kwansuku zonke, kwinto yokutya esiyakholelwayo "inempilo," njenge-cereal, yogurt, iziphuzo zezemidlalo kunye ne-granola bars, ezinokubangela ukuba ushukela ungene kwi-ozone. Enye inxalenye kukuba siyayithanda isonka sethu-sisigxina okanye asikho-kwaye siyakwazi ukuwafaka ekudleni kwethu kwansuku zonke. Ukuba unako, yenza uvavanyo olunyanisekileyo apho ushukela wakho uvela khona uze uzame ukuwunqumla ngesigamu.
I-Nix iSuquid Sugar. I-soda, ijusi, iziphuzo zerisi, iziphuzo zezemidlalo, ukugubha, i-ades kunye nezinye zizaliswe ushukela kwaye zongeza kwi-sugar consumption. Inyaniso emangalisayo ngotywala yesojikiyo kukuba abantu abaninzi ababalanga njengenxalenye yokutya kwabo, belibale ukuba ezi ziphuzo zineeshukela ezongezelelweyo kunye neekhalori. Khetha amanzi phezu kweziqhamo ezizaliswe ngekhalori kakhulu, ukuba akunjalo, ngexesha.
Phakamisa isidlo sakho sakusihlwa. Ukuzisa isidlo sasemini ngokutya okanye esikolweni kunika indlela yokwenza uhlahlo-lwabiwo-mali ukuze uqinisekise ukuba ufumana isidlo sasempilo, esiphephile, esingenasiphelo. Ewe, kuthatha ixesha elithile ixesha elide lokupakisha isidlo sasemini, kodwa ulawulo olupheleleyo lwezinto eziya kulo, kwaye uya kuba nokutya okutyayo. Ngamanye amazwi, unethuba lokwenza ukongezelela okunempilo kwisondlo sakho okanye cha.
I-Scale Back kwiDining Out. Amanci asibhozo anesithathu e-US abathengi badla ngaphandle kwiindawo zokutya ngokukhawuleza kanye ngeveki.
Amashumi asibhozo anesibhozo avakatyelele iindawo zokudlela eziqhelekileyo okungenani kanye ngeveki. Ukutya kuthetha umngcipheko ophezulu wokungcola okuphambene nokutya okutya, iindleko ezingaphezulu, kunye neekhalori, ngokubanzi. Zama ukunciphisa ekudleni kwaye wenze ukupheka ngaphezulu ekhaya, kodwa ukuba awukwazi, zama ukwenza ukhetho lokutya okunempilo xa uphuma ukutya. Ngolwazi oluthe ngqo malunga nokutya kunye nokutya kokutya, bonani le khowudi yokutya .
Phuza ngamanzi amaninzi. Amanzi ayikho i-calorie-free, imfuneko yomzimba kwimisebenzi eqhelekileyo yomzimba, kwaye ineenzuzo ezininzi kwi-intlalo yakho yonke. Phuza ngaphezulu!
Qaphela iprotheni. Umphandi waseYunivesithi waseMissouri wabona ukuba ukutya isidlo sasekuseni esineeprotheyini kuquka i-20 gram yeprotheni (ukutya okunjengamaqanda, i-cottage cheese, i-yogurt yegrike) bancedisa abathathi-nxaxheba ukuba baphuculise ukwaneliseka kwabo emva kokutya baze bancitshise amathuba abo okutya ngokugqithisileyo ngosuku.
Ukuba unobungozi kwiqanda, unokuzama ukuzama le ngcamango ephakamileyo yeprotheyini yesikhumbuzo.
Nciphisa iSitya sakho. Izifundo zibonisa ukuba ukutya ukutya kwiiplani ezincinci ziguqulela ekudleni. Ukuba usebenzisa ii-frisbee-size plates ngexesha lokudla, cinga ukunciphisa kwisitya se saladi ukukunceda ukulawula ubuninzi bokutya odlayo.
Bulumko ngeZityalo Zonke. Ukuba ulahlekile umyalezo, lixesha lokutshintsha ukutya kwakho okumhlophe okugqwesileyo kunye nokutya okupheleleyo. Ngoba? Ziyimpilo emzimbeni wakho, zinokukunceda uzive uzele emva kokutya, kwaye zibonakaliswe ukuzuza intliziyo yakho kwaye ikukhusele kwii-cancer ezithile. Ukuhluthwa kwengqolowa akusona isizathu sokunamathela kwii-grains ezicucisiweyo! Hlola ezi ndlela zondlovu ezizaliswe ngetekisi .
Forego iFery Fare. Mhlawumbi uyazi ukuba iifrithi zaseFransi zinyanyisiwe. Kwaye i-calamari kunye ne-tempura nazo. Kodwa ngaba uyayazi ukuba ezininzi zokutywala iipopi zifakiwe? Ewe, i-tortilla chips, ii-potato chips, kunye nezinye i-snack chips zivame ukuba zifakwe. Ukuqulunqa ukutya kwakho, isinyathelo kude nezinto ezidikiweyo uze ukhethe ukutya okukhethiweyo. Umgca? Uya kunqumla kwi-fat fat and calories.
> Izibonelelo:
> Iifayile ezili-12 zeeyure ezithintekayo, zifumaneka kwi-blog ye-NY Times. http://well.blogs.nytimes.com/2015/01/15/a-12-hour-window-for-a-healthy-weight/
> Ukutya okuphuma kwi-US > http://www.statista.com/topics/1957/eating-be-be-vior-in-the-us/
> Isidlo sasekuseni esityebi seprothini sinciphisa ukuthanda ukutya kunye nokutya ngokutya emva koko. Ukusuka: I-Science Daily, http://www.sciencedaily.com/releases/2011/05/110519113024.htm