Indlela yokuthuthukisa ukugaya?

Ukuze uthuthukise impilo yakho futhi ulahlekelwe isisindo , udinga ukwazi ukuthi ungathuthukisa kanjani ukugaya. Kusuka kokudla okudliwe kuxhomeke emsebenzini wezitho zangaphakathi, imisebenzi yazo zonke izinhlelo kanye nempilo ngokujwayelekile.

Yini ethuthukisa ukugaya?

Kunemithetho embalwa elula ezosiza ekubhekaneni nale nkinga:

1. Nciphise inani "lama-carbohydrate" alula. Iningi lalo lihle, ngoba, ukungena emlonyeni, ngokushesha liqala ukugaya, ngokushesha lixube futhi liguqulwe libe ngamafutha.
2. Chew ukudla kwakho kahle. Kubonakala ukuthi isikhathi eside umuntu ahlafuna, kancane kancane adla, okusho ukuthi inani lamakhilogreli adliwe liyancipha.
3. Ngaphambi kokudla, uphuze ingilazi yamanzi. Ukuhlanza ukudla akudingekile, njengoba uzongcolisa ijusi esiswini elizolimaza ngokubonakalayo ekugayeni.

Yikuphi ukudla okuthuthukisa ukugaya?

Ekudleni kwakho kufanele kube khona ukudla, okufaka i- fiber :

1. Izitshalo . Isitoreji esingcono kunazo zonke siyipulangwe le-oatmeal porridge, elingasetshenziswa ngezithelo namajikijolo. Kulesi simo uzothola i-1/4 yejwayelekile fiber nsuku zonke. Muva nje, okuthandwa kakhulu yizilimo ezincane zokhula, i-millet, njll.
2. Amantongomane . Njengoba usudle i-100 g kuphela, isibonelo, i-hazelnut noma i-almonds, uzovuka ku-15% we-fiber edingekayo.
3. Imifino . Letha ukudla kwakho, broccoli, isilimo sosawoti, ukhukhamba, i-turnips, njll. Futhi i-fibre ayiqukethe kuphela imikhiqizo emisha, kodwa futhi iyilisiwe.

Yiziphi izithelo ezithuthukisa ukugaya?

Ukuze ubhekane nale nkinga, kunconywa ukufaka ekudleni kwakho:

1. I-avocado . Ukwakhiwa kwalo mkhiqizo kuhlanganisa amafutha awusizo, okwehlisa izinga le-cholesterol egazini. Ku-avocado eyodwa iqukethe cishe 12 g we-fiber.
2. Izithelo zeCitrus . Isibonelo, kulamula kukhona ascorbic acid kanye namaminerali okuhlanza umzimba wezinto ezinobuthi.
3. Amapheya . Esinye isithelo esinjalo sine-5 g we-fiber. Futhi ekwakheni kwepeyari i-sorbitol - into ekhuthaza ukugaya okungcono kokudla.

Ulwazi olubalulekile

1. Ukuze kuqinisekiswe ukuthi imikhiqizo eyenza ukondla ukugcina umthamo ugcine inani eliningi lezakhi, kufanele lilungiselelwe kahle:
2. Kungcono ukupheka ukudla kombhangqwana noma ubilise.
3. I-pan yokudoba isetshenziswa kangcono ngezingubo zeTeflon, ukuze ungakwazi ukusebenzisa amafutha.
4. Ukudla okumanzi kuhlanjululwe nge-sauces ezihlukahlukene.
5. Ungadli izitsha ezishisayo nezibandayo.
6. Uma ubhaka noma udla ukudla, qiniseka ukuthi bathambile.
7. Ngesikhathi sokupheka, zama ukusebenzisa isikhala esincane kanye nosawoti ngangokunokwenzeka.