ongaphakeme ikhalori zokupheka
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Mayelana nalolu hlelo lokusebenza
Uhlelo lokusebenza lokupheka lwekhalori eliphansi lunikeza izindlela zokupheka ezinhle kakhulu zomzimba. Ngomgomo ophumelelayo wokunciphisa isisindo, udinga ukudla ukudla okunama-kilojoule aphansi.
Ukudla okuningi kuhilela ukunciphisa amakhalori ngandlela thile. Abanye bethula ukudla okugcwalisa ngokushesha kepha kuqukethe amakhalori ambalwa, njengezithelo nemifino esikhundleni sokudla okuhleliwe. Ukudla okunye kukhawula izinketho zakho, futhi ukudla imithombo efanayo yokudla kuphindaphindwa futhi kuthakazelise, ngakho-ke udla izinto ezimbalwa. Noma kunjalo, okunye ukudla okuhlanganayo kuhlanganisa amasu womabili, njengokudla okuncoma ukudla okunekhalori elincane okufana notamatisi, noma i-Shake ekhethekile oyenzela iningi noma konke ukudla kwakho. Kepha ucwaningo olusha lukhombisa ukuthi ukudla okune-calorie aphansi kungasiza ngokumangalisa ngaphezu kwesisindo sakho.
Ukudla okunama-kilojoule aphansi kukukhawulela ukungena kwakho kumakhalori ayi-1200 kuya ku-1600 ngosuku kubantu besilisa, nama-kilojoule ayi-1000 kuye kwangama-1200 ngosuku kubantu besifazane. Abanye abantu badla ukudla okuphansi kakhulu kilojoule ukunciphisa umzimba ngokushesha, ngokuvamile kudla kuphela amakhalori angama-800 ngosuku. Lolu hlobo lokudla luvame ukufaka ama-cuisines anjenge-Shakes nesobho ukuze ungene esikhundleni sokudla namavithamini angeziwe. Ukudla okune-calorie ephansi kakhulu kungasiza umuntu ukufeza ukulahleka kwesisindo okufika kumakhilogremu amathathu kuya kwayi-5 ngesonto.
Ukusekelwa Kwetimu
Yenza isipiliyoni sakho sokupheka sinethezeke kakhulu ebusuku ngokunika amandla imodi emnyama.
Uhlu Lokuthenga Okuhlakaniphile
Uhlu lokuthenga oluhlelekile luvumela umsebenzisi ukuthi akhe uhlu lwezithako. Abasebenzisi bangangeza izinto ngqo kusuka kuzindlela zokupheka.
Ibuye inokufinyelela okungaxhunyiwe ku-inthanethi.
Qoqa Izintandokazi Zakho
Sebenzisa inkinobho yethu yebhukhimakhi ukulondoloza nokuhlela izindlela zokupheka kuhlu lwakho lweresiphi olithandayo. Futhi banokufinyelela okungaxhunyiwe ku-inthanethi.
Iphrofayela yomuntu siqu
Ingabe unayo iresiphi enhle ongathanda ukwabelana ngayo? Ukuhambisa iresiphi yakho esihlwabusayo konke okudingayo ukudala i-akhawunti. Ngaphezu kwalokho, ungalayisha futhi izithombe zakho ezihlwabusayo zokudla.
Ukudla okuningi kuhilela ukunciphisa amakhalori ngandlela thile. Abanye bethula ukudla okugcwalisa ngokushesha kepha kuqukethe amakhalori ambalwa, njengezithelo nemifino esikhundleni sokudla okuhleliwe. Ukudla okunye kukhawula izinketho zakho, futhi ukudla imithombo efanayo yokudla kuphindaphindwa futhi kuthakazelise, ngakho-ke udla izinto ezimbalwa. Noma kunjalo, okunye ukudla okuhlanganayo kuhlanganisa amasu womabili, njengokudla okuncoma ukudla okunekhalori elincane okufana notamatisi, noma i-Shake ekhethekile oyenzela iningi noma konke ukudla kwakho. Kepha ucwaningo olusha lukhombisa ukuthi ukudla okune-calorie aphansi kungasiza ngokumangalisa ngaphezu kwesisindo sakho.
Ukudla okunama-kilojoule aphansi kukukhawulela ukungena kwakho kumakhalori ayi-1200 kuya ku-1600 ngosuku kubantu besilisa, nama-kilojoule ayi-1000 kuye kwangama-1200 ngosuku kubantu besifazane. Abanye abantu badla ukudla okuphansi kakhulu kilojoule ukunciphisa umzimba ngokushesha, ngokuvamile kudla kuphela amakhalori angama-800 ngosuku. Lolu hlobo lokudla luvame ukufaka ama-cuisines anjenge-Shakes nesobho ukuze ungene esikhundleni sokudla namavithamini angeziwe. Ukudla okune-calorie ephansi kakhulu kungasiza umuntu ukufeza ukulahleka kwesisindo okufika kumakhilogremu amathathu kuya kwayi-5 ngesonto.
Ukusekelwa Kwetimu
Yenza isipiliyoni sakho sokupheka sinethezeke kakhulu ebusuku ngokunika amandla imodi emnyama.
Uhlu Lokuthenga Okuhlakaniphile
Uhlu lokuthenga oluhlelekile luvumela umsebenzisi ukuthi akhe uhlu lwezithako. Abasebenzisi bangangeza izinto ngqo kusuka kuzindlela zokupheka.
Ibuye inokufinyelela okungaxhunyiwe ku-inthanethi.
Qoqa Izintandokazi Zakho
Sebenzisa inkinobho yethu yebhukhimakhi ukulondoloza nokuhlela izindlela zokupheka kuhlu lwakho lweresiphi olithandayo. Futhi banokufinyelela okungaxhunyiwe ku-inthanethi.
Iphrofayela yomuntu siqu
Ingabe unayo iresiphi enhle ongathanda ukwabelana ngayo? Ukuhambisa iresiphi yakho esihlwabusayo konke okudingayo ukudala i-akhawunti. Ngaphezu kwalokho, ungalayisha futhi izithombe zakho ezihlwabusayo zokudla.
Kubuyekezwe ngo-
Ukuphepha kuqala ngokuqonda ukuthi onjiniyela baqoqa futhi babelane kanjani ngedatha yakho. Ubumfihlo bedatha nezinqubo zokuphepha zingahluka kuye ngokusebenzisa kwakho, isifunda, nobudala. Unjiniyela unikeze lolu lwazi futhi angalubuyekeza ngokuhamba kwesikhathi.
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