Indlela ukudla okudala ukukhuluphala ngayo kunokudla ngokwako

Indlela ukudla okudala ukukhuluphala ngayo kunokudla ngokwako

Uma ukhuluphele, kungase kungabi yimbangela yokukhetha ukudla okungalungile kuphela, kodwa indlela odla ngayo ingaba yimbangela.

Ngokwalokho okushicilelwe yi-"SciTechDaily", umuntu angakhetha ngokuhlakanipha okuqukethwe kokudla kwakhe, futhi kufanele afunde nokudla ngendlela eyandisa izinzuzo zokusutha, ngoba kunemikhuba emihlanu esabekayo engabhubhisa isisindo esihle kakhulu. izinhlelo zokulahlekelwa, kanje:

1. Thola ukudla okusheshayo

Ukudla ukudla okusheshayo ngokushesha kuholela ekuzuzeni isisindo ngokuhamba kwesikhathi, njengoba akuvamile ukuthi aqukethe izinketho ezinempilo. Inkinga ngokudla ukudla okusheshayo ukuthi kunamafutha amaningi noshukela, okubangela ukukhuluphala nezinye izinkinga zempilo ezifana nesifo sikashukela nesifo senhliziyo.

Ukudla usohambweni kwandisa nokukhululwa kwe-cortisol, i-hormone yokucindezeleka, ekhuthaza ukukhuluphala ezindaweni ezingafunwa njengokhalo nesisu. Umuntu kumelwe ehlise ijubane futhi akujabulele ukudla kwayo futhi azise izici zayo zezinzwa, ukuze ajabulele ukudla kwayo.

2. Ukudla phambi kwezikrini

Umuntu angase akhuluphale ngokudla kuyilapho ebukele uhlelo lwakhe lwe-TV aluthandayo noma esebenza kuyi-computer.

3. Izitsha eziminyene

Ucwaningo luveza ukuthi ubukhulu bepuleti noma isitsha umuntu alidla ngaphandle kwekhaya bungaphazamisa ukuthi umuntu udla kangakanani. Uma edla ukudla ezitsheni ezinkulu nezitsha, ukudla kubonakala kukuncane epuletini, futhi umuntu unomuzwa wokuthi udle ukudla okuncane, futhi ngokuphambene uma ukudla kusepuletini elincane, kubonakala kukhudlwana, ngakho kunikeza umuzwa. yokwaneliseka kanye nesivinini sokusutha.

Ochwepheshe baphinde batusa ukukhetha imibala ephaphathekile yezitsha ngoba okubomvu, okuwolintshi nokuphuzi kuyagqama futhi kuvuselela umdlandla, kuyilapho ama-hues athulisiwe aluhlaza okwesibhakabhaka, oluhlaza okotshani noma ansundu mancane amathuba okuthi avuse isifiso sokudla futhi abangele ukuthi udle kakhulu.

4. Ukudla ngaphandle nabanye

Imiphumela yocwaningo ikhombisa ukuthi abantu badla ama-calories amaningi ngenkathi bedla nabanye kunokudla bodwa, ngoba izingxoxo ziyaphazamisa futhi kugxilwa kancane ekudleni nokuthi kungakanani okudliwe.

Kungenzeka futhi, ngezikhathi zomphakathi, ukuthi umuntu aziphendulele ngokucela i-dessert noma isiphuzo esinekhalori ephezulu. Umuntu angase abe nomuzwa wokuthi kulindelekile emphakathini noma kwamukelekile ukudla ama-kilojoule amaningi ezindaweni zokudlela kunasekhaya. Yebo, kungenzeka ukuthi uphume uyodla isidlo sasemini noma udle nomndeni noma nabangane, kodwa umuntu kufanele anake okuqukethwe kanye nenani lokudla kwakhe.

5. Ukudla ukuze unciphise ukucindezeleka

Lapho umuntu ecindezelekile, abakufunayo nje ukudla okunethezekile, okufana nesitsha esikhulu sika-ayisikhilimu noma ipuleti elikhulu lama-french. Kodwa ochwepheshe baveza ukuthi imizwa ayithuthuki lapho udla ngale ndlela noma ngenxa yalezi zizathu, futhi umuntu angase akhuluphale. Ukudla ukudla okunama-kilojoule amaningi lapho umuntu ecindezelekile kungakhuphula izinga likashukela egazini, okuholela ekwandeni kokukhiqizwa kwe-insulin futhi kutshele umzimba ukuthi ugcine amafutha kunokuba uwashise.

Amacebiso Abalulekile

Nawa amanye amathiphu okusiza ukukhahlela imikhuba emibi yokwenza izinto eziningi ngenkathi udla:
1) Lapho udla, kufanele uhlale etafuleni elibekwe endaweni ekude nezinye izinto ezifana nokubuka i-TV noma ukusebenza kukhompyutha.

2) Vala izinto zikagesi ngaphambi kokuhlala phansi ukuze udle. Gwema ukuhlola i-imeyili, ukufunda ama-tweets, noma ukubuka amavidiyo ngenkathi udla.
I-3) Cabangela ukudla ukudla okuncane kanye nokuhlafuna kancane, okuvumela ingqondo isikhathi esanele sokuqaphela ukuthi isigaba sokusutha sifinyelelwe ngesikhathi.
4) Qiniseka ukuthi ucela izinketho ezinempilo lapho uphuma uyodla ngaphandle kwendlu nomndeni noma nabangane.
I-5) Qaphela ukuthi ukudla akunciphisi ukucindezeleka nokuthi ukukhetha okungenampilo okufana ne-ayisikhilimu noma ama-fries ama-french ngokungaqondile kwandisa ukucindezeleka ngenxa yokuzisola ngemva kokuzuza kwesisindo okwengeziwe.