Ungayigcina kanjani idayari yokudla kwesisindo

Esihlokweni sanamuhla, sizohlaziya ukuthi kulula kanjani ukugcina idayari yokudla ukuze ukwazi ukulawula ngokuphelele inqubo yokwehlisa isisindo.

1. Iyini idayari yokudla?

Kukholakala ukuthi ngaphezulu kwamaphesenti angama-90 abantu abaphumelelayo bagcina idayari futhi bahlelela imisebenzi yesikhathi esizayo. Kuyasiza ukuzihlelela kunoma yiliphi ibhizinisi. Futhi inqubo yokwehlisa isisindo ayiyona into ehlukile.

Uma ugcina idayari lapho ubhala khona ngokudla okudlayo, uzokwazi ukulawula inqubo ngokubonakalayo.

Isibonelo, uma ungagcini idayari, ungavala amehlo akho kwikhekhe elidliwe ngezikhathi ezithile. Uma ubeka konke lokhu, ngasekupheleni kwesonto ungaqonda kalula ukuthi kungani ukwazile ukwehlisa i-1 kg, noma okuphambene nalokho, udle kahle, kepha awulahlanga igremu elilodwa. Lokhu kungenxa yokuthi uzobona inani elikhulu lama-carbohydrate amaningi ngokweqile kudayari yakho.

Ngale ndlela, ukubhala izindaba kuzokugcina ukhuthazekile futhi uhlelekile. Akunasizathu sokuzikhohlisa, futhi idayari izokukhombisa ngokusobala lokhu.

2. Uyigcina kanjani idayari yokudla yokwehlisa isisindo

Idayari yokudla yokwehlisa isisindo ingenye yezinto ezisemqoka ohlwini lwezinto ezibalulekile lapho ulahlekelwa isisindo. Ungafunda kabanzi ngamanye amaphuzu ku-athikili: kanjani ukunciphisa umzimba... Isibonelo, ukudla ukudla okuphekwe kakhulu.

Imibhalo eminingi ngokuncipha kwesisindo engaba wusizo eDamini:
1. Ugijima kanjani ukuzigcina uphilile
2. Yikuphi okungcono ukwehlisa isisindo - ibhayisikili lokuzivocavoca noma umshini wokunyathelisa
3. Izisekelo zomsoco ofanele wokwehlisa isisindo
4. Inqubo yokushisa amanoni kanjani emzimbeni

Kumele ngisho zisuka nje ukuthi into esemqoka ukuthi ungavilaphi ukubhala phansi konke okudlile, noma ngabe udle ukudla obekungafakiwe ohlelweni lokudla. Futhi ungazenzi ingane. Uma ufuna ukuthi umbuzo wokuthi ulahlekelwe kanjani isisindo esingeqile unyamalale ekhanda lakho unomphela, ungakhohlwa ngakho.

Ngakho-ke, ukugcina idayari yokudla akunzima. Ungasebenzisa incwadi yokubhalela ejwayelekile noma incwajana yokubhalela. Noma ungakha idokhumenti ku-Excel bese uyigcina lapho. Futhi kwinsizakalo ye-Google dox kungenzeka ukuthi wakhe amadokhumende azogcinwa kuphrofayili yakho kwi-Intanethi.

Kunezinketho eziningi zokushicilela. Unganciphisa kanjani isisindo.

Eyokuqala futhi elula kunazo zonke ukubhala emini ukuthi udleni nokuthi ngasiphi isikhathi. Ngale ndlela, ekupheleni kwesonto, ungafunda idayari futhi uqiniseke ukuthi awudlanga lutho olungadingekile.

Indlela yesibili ibukeka kakhulu, kepha futhi idla isikhathi esiningi. Okungukuthi, wenza itafula ngamakholomu alandelayo:

Usuku; isikhathi; Inombolo yokudla; igama lesitsha; inqwaba yokudla; ama-calories; inani lamaprotheni; inani lamafutha; inani lama-carbohydrate.

Njll Ngakho-ke, ungazi ngokusobala ukuthi mangaki ama-calories, amaprotheni, amafutha nama-carbohydrate owadlile. Ukuthola okuqukethwe kwekhalori nokwakheka kwesitsha, cinga ku-inthanethi nganoma yisiphi isibali sekhalori esinegama lesitsha.

Futhi, faka amanzi owaphuzayo njengesitsha esihlukile etafuleni, kepha ngaphandle kokubala amakhalori. Ukuze ekupheleni kosuku ukwazi ukubala ukuthi ungakanani amanzi okwazile ukuwaphuza.

Ekupheleni kwesonto ngalinye, funda idayari yakho bese uyiqhathanisa nalokho obekufanele ukudle ngokohlelo lwakho. Uma uhlelo nedayari ziyafana, khona-ke uzoncipha. Uma kukhona ukungafani, isisindo singase sime. Kungale ndlela kuphela lapho ungaqonda khona. Ukuthi iqiniso lokuthi awulahli isisindo kuncike kakhulu kuwe.

Bukela ividiyo: PCOS Diet. Managing Symptoms, LOSING WEIGHT with Low GI. South African Youtuber (May 2025).