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Ukwehlisa isisindo ngokuzinikezela kudinga izinguquko ezithile empilweni. Ngoba udinga ukushisa ama-calories angama-3500 ngaphezulu ukuze ulahlekelwe yikhilogremu elilodwa nje. Ukwehlisa isisindo akuyona into elula, kepha lokho akusho ukuthi kufanele ube ekudleni njalo ukuze wehlise isisindo.
Ukwehlisa amakhalori kuyindlela ephumelelayo yokufeza imiphumela oyifunayo yokuncipha. Kusho ukuthi, kumayelana nokwenza ama-swaps nokuthuthukisa imikhuba enempilo eqhubeka isikhathi eside, kunokuzincisha wena wedwa.
Ukushisa ama-calories angama-200 noma angama-500 ngosuku kungahle kungabonakali kulula, kepha futhi akunzima nakho. Ukukusiza ukukuqondisa, sihlanganise izindlela ezimbalwa ezilula zokusika ama-calories angama-200 ngosuku.
Ngakho-ke, bheka ukuze wazi ngezindlela ezilula zokusika ama-calories angama-200 ngosuku bese uqala ukusebenzisa okufanayo.
Khetha Ikhofi Elimnyama
Inkomishi ye-latte enoshukela owengezwe ngo-zero inama-calories angu-220, kanti inkomishi yekhofi elimnyama inama-calories ama-2. Uma uphuza izinkomishi ezimbili zekhofi nge-sweetener ethile, ungeza kuma-calories. Uzokonga okungenani ama-calories angama-500 uma ushintshela kukhofi emnyama.
Hlafuna Ukudla Kwakho Kancane
Ukuhlafuna ukuluma ngakunye okuphindwe kabili kunalokho ovame ukukwenza kuzokuvumela ukuthi uzizwe ugcwele futhi ungazizwa ulambile ngemuva kwalokho. Ucwaningo luphakamisa ukuthi unganciphisa okudlayo ekudleni ngakunye kusuka kuma-calories ayi-100 kuye kwayi-120 ngokususa ama-calories angama-400. Ngale ndlela, unganeliseka ngokudla okulula okuncane.
Cima ukoma kwakho ngamanzi kalamula esikhundleni sesoda
Yebo, ngokuzayo lapho uzizwa womile, ungathathi ibhodlela le-soda. Esikhundleni salokho, phuza ingilazi yamanzi kalamula asanda kufinywa. Uzokonga cishe ama-calories angama-200 kuyo yonke i-cola noma i-soda oweqayo. Shintsha iziphuzo ezine-aerated ngosuku futhi uzosula kalula ama-calories ayi-500.
Pheka Ukudla Kwakho Ekhaya
Ucwaningo luthole ukuthi abantu abapheka isidlo sakusihlwa ekhaya badla ama-calories ayi-140 uma kuqhathaniswa nabantu abangena ngaphakathi, badla ukudla, noma bafudumeza ukudla osekuphekiwe. Zenzele ukudla kwasekuseni nokwasemini futhi uzobe ususondela kuleyo nkinga yekhalori engama-500.
Ingilazi Yewayini
1 ingilazi yewayini inama-khalori ayi-125-150, ngakho-ke uma usika izingilazi zakho ezi-4 zewayini ngamaglasi ama-2. Ungazisindisela ukudla okugcwele okunama-calories.
Ukwenza ushintsho oluthile lokudla olwehlisa ama-calories angama-200 ngosuku kuyindlela enempilo yokunciphisa isisindo somzimba ngokweqile.
Ezinye Izindlela Ezinempilo Ongazizama
- Izitsha ezinekhalori eliphansi kufanele zikhethwe kunokudla okunama-khalori aphezulu.
- Yiba nemifino eluhlaza esikhundleni senyama.
- Sebenzisa ubisi, ushizi nebhotela kanye neminye imikhiqizo yobisi ukufeza imfuneko yansuku zonke yekhalori.
- Isobho elinemifino ehlanzekile noma isitshulu kungenye indlela enhle kakhulu yokudla.
- Izinhlamvu eziphelele ezinemifino enjengamasemishi namasaladi kufanele zifakwe ekudleni kwakho nsuku zonke.
Okunye Ukudla Okungenampilo Okufanele Kugwenywe
- Ungadla ukudla okunempilo ngesikhathi sokudla njengezithelo noma amantongomane.
- Ukudla kwasekuseni okususelwa ezinhlamvini kufanele kushintshwe kwasekuseni okususelwa emaprotheni.
- Ukudla okuthosiwe akunampilo. Ngakho-ke, dla amalungiselelo owosiwe futhi ayisitshi ukuze usike ama-calories ayi-200 ngosuku.
- Ukudla okusetshenzisiwe kugcwele amakhalori kunokudla okusha, ngakho-ke, lokhu okudliwayo kufanele kudliwe.
- Ukuze usike ama-calories angama-200 nsuku zonke, udinga ukusika ama-sodas nophuzo oludakayo.
Yabelana ngale ndatshana!
Uma ukuthandile ukufunda le ndatshana, yabelana ngayo nabasondelene nawe.
Kufanele Udle Izithelo Ebusuku
