Udla? Lezi amathiphu kuyokusiza ukuba uhlale!

Ukungalali ngokwanele. Ukucindezeleka. Too afune izinto ngenkani kwabanye izihlobo. Kuthiwa ama-hormone. Zonke lezi zici kungaholela niyodlani pizza kakhulu noma lonke iphakethe ice cream. Uma ungasafuni udla, simazi kangcono iseluleko izazi zokudla kule ndaba. Ukwazi indlela ukubhekana nale nkinga, wena udle okuningi uyaqaphela ngaphezulu.

Wena ukusinda kwamanye salads

Yiqiniso, zikhona amaningi nemifino nemifino eluhlaza kungase kusize, kodwa ungenza lokho akunembile. Okwazekayo, imifino zinhle, ngoba kuyizinto-kilojoule amancane futhi igcwele izakhi. Inkinga nje - uma isaladi yakho siqukethe kuphela ezinohlaza, okunikeza iziphepho amandla ngaphandle carbohydrate, akukho amaprotheni, anikeza satiety. Ngenxa yalokho, ngokushesha uzizwe ukhathele futhi elambile, ufuna ukuba udle kakhulu, futhi ngeke udla kakhulu. ukudla Proper kumele kube nezinye: engeza isaladi quinoa, ubhontshisi, ubhatata, uphizi noma corn, kanye imithombo amaprotheni ezifana amaqanda, ubhontshisi, inkukhu, izimfanzi noma edamame.

Ngezinye isandla une chips futhi candy

Uma ngaso sonke isikhathi ukubona ukudla okungenamsoco, ukuthola kunzima ukuba simelane nokulingwa. Thina isizwile ilizwi "ebusweni - uyahlanya"? Nge ukudla isimiso esifanayo: ningelihlanganyele lokho ungenayo, ukuze uma chips kuyoba lula ukuba zibambe phambi ngeke ngiqambe amanga. Ungabeka phambi endishini izithelo nemifino esikhundleni Ungadla elimazayo.

Nenza izinto eziningana ngesikhathi esisodwa

Kube phambi TV, ushayela noma ufunda incwadi - singenawo nomncane umqondo kakhulu. Esikhathini esiswini lapho ukungezwani receptor. Lapho esiswini uthola ukudla, lezi ezenza uqale ukuthumela amasignali satiety ebuchosheni. Nokho, amasignali ngeke kusize uma udle lapho yenza okunye okuthile. Ungakwazi kalula uqede amakhulu kilojoule angaphezu uma ngabe unaka ukudla. Lokhu kuzosiza ukugwema ukusetshenziswa abazi ukudla. Lahla iziphazamiso, ukugxila zonke izici ukudla kwakho. It uzoguqula nakho kwakho kube ngcono futhi kuzosiza kakhulu ukugwema ukudla.

Ingabe ukuphuza amanzi ngokwanele

Ubuchopho kungaba ukudida ukoma kanye nendlala, ngenxa yalokho, wena udla, noma kwakusazodlula amanzi aphuze. Zama ukuthatha ibhodlela lamanzi futhi aphuze njalo. Zama futhi inkezo yamanzi ngaphambi kokudla.

Kumele udle ukukhathala

Ngenxa yokuthi sihlala uphoqeleke ukuba enze ukukhetha, ungaba ukhathele ekupheleni kosuku. Ukuhlela ukudla - lena indlela engcono kakhulu ukuzuza ukulawula ukusetshenziswa ukudla.

Ungadli ukudla kusetshenzwe

Abantu abaningi ukudla ukudla okwakungenzeka ukuthi basuke ngokoqobo wenza ukuqinisa indlala. Ngokuvamile, lokhu kudla ocebile kilojoule, kodwa okungenani izakhamzimba. Ufuna adle kakhulu, ngoba ubuchopho ongawamukeli isignali ukuthi nigcwele. Ngokuvamile lokhu kakhulu kusetshenzwe okune izithasiselo, flavour kanye indlela yokwenza, umlutha. Kungcono udle izithelo namaveji esikhundleni ukudla okuphekiwe.

Wena njalo acasuke

Mhlawumbe kungcono umsebenzi wakho noma umlingani wakho, mhlawumbe uhlela ukuhambisa, akunandaba. Into esemqoka ukuthi njalo uzwe silingo eqinile. Ukucindezeleka ikhuphula izinga cortisol emzimbeni, okubangela indlala kuholela ukudla. Ngokuhamba kwesikhathi, ungase isengozini isisindo somzimba. Zama ukulawula ukucindezeleka: Sebenzisa ukuzindla, ukuhamba, ukuxhumana nabangani noma nge owelapha yokubhekana nokucindezeleka izici.

Wena umsebenzi okukhulu kakhulu

Yiqiniso, bahlanganyele ewusizo kakhulu, kodwa ngezinye izikhathi ukuqeqeshwa kungalululaza ukulawula ukudla. Worth ukubukela nelizinga lekubaluleka inselelo ngokwakho, kodwa musa ulethe ngokwabo ukuba nokukhathala, ngoba kuzoholela ukwanda oluqinile ngesifiso. Mhlawumbe kufanele yini sihlanganyele kancane kakhulu bona, nje isikhashana. Abanye abantu nje kudingeka ukusika ukuqeqeshwa. Lalela wena, ukuqapha imiphumela, ukuze ubone ukuthi kungabangela iphango eziqine. Ngaphezu kwalokho, zama ukuphuza amanzi amaningi ngesikhathi umsebenzi ukuze amanzi emzimbeni akakubangeli ukuthi ube emizweni ikakhulukazi acute yindlala.

Wena Ubuthongo obuncane

Waphawula ukuthi kabuhlungu elambile, ngemuva kokuthi bengalali ngokwanele? Awuwedwa. Ucwaningo luye lwabonisa ukuthi abantu bangalala ebusuku kungabangela izinkinga ezinkulu iphango. Ungase uphawule ukuthi uzizwa ngakulambela kunokujwayelekile. Qiniseka ukuthi njalo uthole nelesithupha ukulala amahora ubusuku ngabunye. Ecima izibani nezinqunjwana ukubambezeleka ihora ngaphambi kokulala. Ukulondoloza isimiso engaguquki ubuthongo futhi khumbula ukuthi ngezinye izikhathi kungaba nzima, isibonelo, ukuhamba noma ezimweni ezicindezelayo.

Awunayo induduzo ngokwanele

Zama ukugwema imikhiqizo ikusebenzele njengoba umthombo wenduduzo, hhayi njengoba yokubasela umzimba. Nge eminye imikhiqizo exhumene kufanekisa ezijulile futhi izinkumbulo ezinhle, ukudla ngokuvamile obukhulu, okuyizinto ezihlobene namaholide umndeni. Kulokhu, ukusetshenziswa ukudla okunjalo kungase kubonakale esiduduzayo. Zama ukufuna usizo umndeni nabangane, hhayi ukudla.

Ungadli fibre ngokwanele futhi amaprotheni

Uyazi ukuthi fibre namaprotheni ezidingayo ukuze inkulumo yakho enempilo futhi esimeme kwesisindo. Uma uthola ngokwanele, ungakwazi udla kakhulu. Fibre inikeza satiety for isikhathi eside ngoba kunzima kakhulu ukugaya. Kufanele ungalokothi udle ukudla ngaphandle amanani anele wamaprotheni ne fibre. Lahla ishq corn yidlani ukudla kwenu kwasekuseni futhi engcono yogurt ngesiGreki. Engeza isaladi inkukhu, noma Tofu. Ngezinye isidlo zidle amaveji hummus. Eyodla, udle imifino esikhundleni pasta.

uku nesithukuthezi

Noma edabukisayo. Noma edabukisayo. Ngokomzwelo edla - lokhu kuyinkinga yangempela, ziqothulwe amanga ebuntwaneni. Sonke silubonile izingane nokuklabalasa ngubani nje ukuzola ngemva anikwa uswidi. Kwezinye abadala ukuziphatha okunjalo iqhubeka. Zikhetha unokuthile abacabanga ukuthi ngeke abanike amandla. Kungcono ukuba ahambe uhambo lwemizuzu emihlanu, uxoxe nomngane, zama udonsa kakhulu umoya.

Ulahla phansi ithawula ukudla okuthile

Ngezinye izikhathi ayenqaba ephelele zeminye imikhiqizo ingase yimbangela izifiso ukudla okuyingozi. Wena enqabela ngokwakho yogurt noma amabhisikidi, bese umane ukhe futhi udla kakhulu. Ungesabi ukuba izitike ngokwakho, noma kumnyama mpunga nge ephansi fat ngeke konakalisa zomzimba wakho. Vele kuqala ukudla ukudla okunempilo, hhayi udla yindlala.

Wena miss ukudla

Ngoba nje emini wena babematasa, ungalindi kuze kwakusihlwa. Abantu abaningi ungamenzi pass e amahora amane noma amahlanu phakathi ukudla. Ilinde eside kakhulu kungabangela amazinga kashukela egazini ukuna. Uma umzimba wakho sekuqalile ukukhiqiza ghrelin, ukusweleka kokudla ziyoba nakanjani kuyoholela izifiso enamandla ukudla okuthile, futhi uzoba ukuhambisa. Uma uqaphela ukucasuka yakho, kungase kube isizathu isikhathi sendlala. Hlela ngokwakho ikhefu, uthole into ziyodamba ukulamba kwakho.

Ungadli ezisheshayo

Uma udle uphanga, kulula udla kakhulu. Khona-ke wena Siyaxolisa futhi bazizwa esindayo. Zama ukudla kancane, ukulalela wena ayeke uma sewazi ukuthi udlile kakhulu.

Awunayo ukufunda amalebuli

Yiqiniso, ngemva ukuqeqesha wena ufanelwe ubuyise kilojoule, kodwa hhayi yonke imikhiqizo Site le njongo. Zama ukufunda ngokucophelela ilebula nokulawula ingxenye osayizi.

Awazi kanjani ukuhlola ezingeni satiety

Yidla uyaqaphela. Abantu abaningi abakwazi ukuqonda uma sekufanele uzibambe. Gcina umbhalo walokho imizwa yakho eduze kakhudlwana futhi bazama ukuzivimba ngaphambi kokuba uqale ukuzizwa esindayo.