Yeyiphi imikhwa esifanele siyenze kwitafile yokutyela ukulawula isixa esisityayo?

 Yeyiphi imikhwa esifanele siyenze kwitafile yokutyela ukulawula isixa esisityayo?

Ungalawula ubungakanani bokutya okutyayo yonke imihla ngokusebenzisa iingcebiso ezithile, umzekelo:

• Funda ukunciphisa ukutya esikutyayo. Unokusebenzisa izixhobo zokukunceda ukuba ulinganise ubungakanani bokutya kunye nomthamo wolwelo, njengekomityi yokumejarisha, itispuni okanye ukutya, okanye isikali sokutya.
• Ukunciphisa ubungakanani bepleyiti ekutyeni: Ukuba utshintshe yonke iplate yakho ngesitya esincinci, awuyi kuqaphela umahluko kwi-satiety okanye kwisixa sokutya. Kwakhona, kuphephe ukubeka isitya engundoqo phezu kwetafile yokutyela, kwaye uzame ukusasaza izixa ezifanelekileyo izitya kwangaphambili, njengoko oku kuya kukunceda ukunciphisa umdla wakho esinye isitya nje ukuba kude kwamehlo akho, kwaye ngaphandle kwakho. ukufikelela.
• Lawula ubungakanani bokutya okutyayo kwindawo yokutyela: ngokutya isiqingatha sesidlo, okanye ngokuthatha inxaxheba kwabahlobo kwisidlo, kwaye ukuba udla isaladi, cela i-sauce yesaladi ecaleni kwesitya kwaye ungabikho. yongeza kwisaladi, kwaye usebenzise iintlobo zesosi ekhanyayo ephantsi kweekhalori, kodwa icephe yeoli yanele kuyo.Iminquma eneviniga encinci okanye imostade.
• Yongeza imifuno ekudleni kwakho: Yidla isitya sesobho semifuno ekuqaleni kwesidlo, njengoko esi sidlo sibonakaliswe ngumxholo wekhalori ephantsi, kwaye ukutya esi sidlo ngaphambi kokutya nasiphi na isidlo siya kukwenza uzive ugcwele ngokukhawuleza. Kwakhona yongeza imifuno kwisitya okanye isangweji osityayo ukwenzela ukwandisa ubungakanani besidlo, kwaye ufikelele ekuzalisekeni ngokukhawuleza ngaphandle kokutya iikhalori ezininzi.
• Musa ukumamela indlala yobuxoki: yitya xa ulambe ngokwenene, kwaye yeka ukutya ngokukhawuleza xa uziva uhluthi okanye uhluthi.
• Sela amanzi amaninzi: Amanzi enza isisu sakho sihluthe, kwaye ukunxanwa kunokubangela ukuba uzive ulambile.
• Hlafuna ukutya kakuhle: Ukuhlafuna ukutya kakuhle kunye nexesha elide kunika ingqondo ixesha elaneleyo lokubhalisa imvakalelo yokuhlutha ngokukhawuleza, kwaye ugweme ukutya ukutya okuninzi.
• I-Clinical Dietitian Mai Al-Jawdah iphendula eyona mibuzo ibalulekileyo ekulahlekeni kobunzima
• Ukunciphisa kunye nokugcina ubunzima ngexesha leeholide zeholide
• Ngawaphi amanyathelo esifanele siwathabathe ngexesha leholide ukuze sigcine ubunzima bethu?