Ukuncamathisela kwisidlo se keto kunzima ngokwaneleyo xa unekhitshi elipheleleyo kwaye unokupheka kwisicwangciso sakho sokutya ekhaya. Kodwa ukunamathela kukutya okunamafutha aphezulu, ukutya okune-carb esezantsi libali elahlukileyo xa usiya emsebenzini okanye ulonwabo.
I-Keto xa iseluhambeni isenokubonakala ngathi ingumceli mngeni omkhulu - kodwa akufuneki ibekho. Funda okona kutya kokona kulungileyo kwindlela kunye nokutya okune-carb ephantsi onokukufumana phantse naphi na.
Ingaba uhlala ekudleni kwe ketogenic ukunciphisa umzimba okanye amandla angcono - akukho sizathu sokunciphisa i-ketosis ngenxa yokuba usendleleni.
# 1. Yitya kakuhle ngaphambi kokuba ushiye ikhaya lakho
Ukutya okune-carb ephantsi kuthetha ukutya ukutya okungenayo isixa esikhulu seecarbohydrate ezifumaneka ikakhulu kukutya okuneswekile, ipasta, isonka, njl.
Enye yezona ngcebiso ziphambili onokuzilandela ukuze ugcine ukutya okune-carb ephantsi naxa useluhambeni kukugcwalisa izinto zokutya ezisezantsi ze-carb ngaphambi kokuba ushiye ikhaya lakho.
Oku kunokuba luncedo kakhulu kuba likhaya lakho kuphela kwendawo onokutya kuyo ngokwaneleyo ukutya okuncinci kwe-carb. Sukungxama, qala uhambo lwakho uziva ukondleka kwaye wanelisekile.
Unokuba namaqanda abilisiweyo, i-bacon ephekiweyo, iimuffins zamaqanda ezihlaziyiweyo, iziqhamo ezinje ngamaqunube okanye amandongomane. Ngaphandle koku, unokuzilungiselela isidlo ukuba unexesha elaneleyo, elibandakanya iisoseji ezinamakhowa kunye neetumato okanye iiavokhado kunye nemayonnaise.
# 2. Yazi ubugcisa bokutya kwiivenkile zokutyela
Ngelixa sihamba, ekuphela komthombo wokutya esinokuba nakho kukutya okanye iivenkile zokutya. Ubugcisa obufanele ubulawule ukuba ufuna ukuphila ubomi obusempilweni kwaye ulandele isicwangciso sakho sokutya esisezantsi.
Yitya ngokuzithemba kwaye ugcine engqondweni la manqaku alandelayo ngelixa u-odola ukutya kwakho. Yithi hayi enkulu kwisonka endaweni yoko, unokucela ezinye veggies. Le yindlela esibeka ngayo isitatshi ngeeminerali ezininzi ezisempilweni kunye neevithamini.
Ukulungiselela ukutya kwakho iziqholo, usenokongeza ibhotolo. Zama ukutsiba ukutya i-dessert, nangona kunjalo, ukuba kunzima, iyalela amanye amajikijolo ahonjiswe ngekhrim enzima.
Ngethamsanqa, zininzi iindawo zokutyela ezinobubele onokuzifumana. Qiniseka ukuba ubacela ukuba benze ngokwezifiso ukutya kwakho ukuze ugcine i-carb ephantsi.
# 3. Pakisha iipakethi ezimbalwa zokutya okune-carb ezisezantsi zohambo
Uninzi lwethu lunesilingo sokutya into ethile xa useluhambeni. Nangona kunjalo, kunzima ukufumana izinto zokutya ezifanelekileyo ngokwesicwangciso sakho sokutya ngelixa uhamba ngololiwe okanye kwinqwelomoya.
Ke ngoko, kusoloko kububulumko kakhulu ukuphatha amashwamshwam ngokwakho ukuphepha isilingo sokutya izinto ezifumanekayo ezifumanekayo kwisikhululo sikaloliwe.
Tuck amantongomane okanye ibhotolo yebhotolo ebhegini yakho xa useluhambeni. Unokuphinda upakishe amaqanda acocekileyo abilayo asekhaya. Ungalibali ukufaka ityuwa ukuphucula incasa.
Isonka samasi sinokukhetha kuluhlu lwakho. I-Ham kunye ne-cheese roll-ups ingaba yinto yakho. Phatha itshokholethi ene-cocoa engaphezulu kwama-70% okanye ioyile ye-olive kwiisaladi okanye iiveggies zokulunywa ngokukhawuleza okukhawulezileyo.
# 4. Sebenzisa ikofu ukugcina indlala yakho ingekho
I-caffeine ayinyangi nje kuphela iminqweno yokutya isiselo kodwa ikwanceda ukunciphisa indlala. Ke ngoko, ungalibali ukuphatha iti okanye ikofu ngokwakho.
Ikofu yakho inokuba mnyama okanye ilayishwe nge-cream enzima okanye ibhotolo enyibilikile. Ikomityi enye yekofu iya kukunceda ngokulula ukuphelisa indlala.
Thatha ikomityi yekofu okanye iti (nantoni na onayo) ngalo lonke ixesha uziva ufuna ukutya into. Obu buchule buza kukunceda ulawule ukutya kwakho kude kube uyakufika kwindawo enokutya okungcono nokunempilo.
# 5. Zama ukuzila ukutya
Ukuba ulandela ukutya okuncinci kwe-carb ngokwenkolo, ke kulula kakhulu kuwe ukuba uzile ukutya okwexeshana rhoqo.
Ukuba ufuna ukukhwela inqwelomoya okanye uloliwe ukuze ubambe kwasekuseni, emva koko zigcwalise ngokwakho kuya kukutya okufanelekileyo kokutya kwaye ungatyi nakancinci de kube lixesha lesidlo sangokuhlwa.
Okanye ungayenza nangayiphi na indlela ekufaneleyo. Esi sicwangciso singenzi nje ukuhamba kwakho kulula kodwa sikunceda ukuba uphephe ukutya okungenampilo.
Ukuzila ukutya kunokwenziwa naphina kwaye nangaliphi na ixesha. Ke ngoko, ukuzama ukubethelela oku njengesiqhelo kunokuba luncedo kuwe nakwimpilo yakho. . Yidla phezulu: Awunakho ukuphatha ukutya okupheleleyo okune-carb nawe naphi na apho uya khona, ke ukhetho olubanzi lwe-carb snackage ebalulekileyo lubalulekile. Ukuhamba ngenqwelomoya kuyakhohlisa ngakumbi kule nkalo kuba ungabaphulaphuli abathinjiweyo, kokubini kwisikhululo seenqwelomoya nasemoyeni. Kuxhomekeka kubungakanani besikhululo seenqwelomoya (ii) kunye nobude beenqwelomoya, kuya kufuneka uthembele kuphela kwizinto zakho zokutya. Cinga ukupakisha ukhetho lwezinto ezinje: Yipholise! Ukuhamba ngenqwelomoya uqobo, ndihlala ndithatha ibhegi encinci epholileyo, ingena ngaphakathi kokuqhubeka kwam, kunye nam. Ngale ndlela, ndinokuphatha izinto ezimbalwa ezonakalayo zosuku. Sika iiveggie kwaye udiphu, itshizi, okanye isaladi encinci kunye nokunxiba. Ndiphinde ndaziwa ngokuthatha ukutya okuseleyo kwisidlo sangokuhlwa ngobusuku bangaphambi kokuba ndihambe, njenge-sausage ephekiweyo okanye i-steak. Qiniseka ukuba upakisha i-napkins kunye nezinto zeplastiki. Kwaye zama ukunqanda izinto ezinukayo ezifana nesaladi yetyhuna okanye isaladi yeqanda, ukuze ungakhubekisi iimvakalelo zabanye babahambi. Ukude nekhaya: Uya ndawo kunye nekhitshi? Ukugqibelela! Beka bucala igumbi elithile kwimithwalo yakho kwizinto ozithandayo ezisezantsi zecarb. Ndinyuka ndiye eKhanada minyaka le nosapho lwam, apho siqesha indlu enkulu. Ndihlala ndipakisha umgubo weamangile kunye neswiti kwisutikheyisi yam, kunye neeLily's Chocolate Chips, kuba ezi zinto kunzima ukuzifumana kunye / okanye zibiza kakhulu phaya phezulu. Emva koko ndithenga ezinye izithako ezinjengamaqanda, umgubo wecocoa, ibhotolo kunye nekhrim, kwaye konke kumiselwe ukwenza iimuffins zam kunye nesonka esikhawulezayo. Kwaye ekubeni amakhitshi aqeshisayo angabinakho ukukhetha okukhulu kweepani zokubhaka, ndizisa neekomityi ze-muffin ezinokuzimela zodwa kwaye azidingi pani ye-muffin. Ungasebenzisa abicah okanye iphepha eliqinileyo lokubhaka iikomityi . UMaria waseKeto UtshintshiweSisoloko sifumana indawo nekhitshi. Iindleko ezongezelelweyo zihlala zisebenza ngexesha oligcina usitya ngaphandle.Isicwangciso sesicwangciso. Side sifumane iinkonzo ezizalisa ifriji ngaphambi kokuba uvele. Ngobusika obudlulileyo xa sahlala eMaui babiza ukuba baphinde bajonge ukuba sifuna amaqanda amaninzi kunye nebhotolo !. Cinga ngeendlela onokutshintsha ngazo ukuhanjiswa kokutya kwakho; Umzekelo, ukuba amaqanda ayinxalenye enkulu yokutya kwakho, cinga ukubilisa inani elinzima lawo. Oku kulula ukukugcina, ukuguquguquka, kwaye kunokugcina umkhondo. Inyama yenkomo okanye isalmon enkonkxiweyo, ityhuna kunye nenkukhu ngabahlobo bakho apha. Iminquma enkonkxiweyo kunye neeprotheyini zishukuma zezinye iindlela. Ukutya okulula (okufana namandongomane omisiweyo, itshizi yomtya, kunye namacwecwe e-pepperoni) zizinto ezintle onokucinga ngazo; ayizukukwanelisa kuphela iminqweno yangoko ngesixa esincinci, ezi zinokujikwa ngokulula zibe sisidlo esipheleleyo nesomeleleyo sokutya. Imveliso emitsha (gcina ii-macros zakho engqondweni!) Ezinjengeeavokhado lukhetho olukhulu olunokuthengwa kwindawo yakho kwaye luya kugcina kakuhle kwindawo engenafriji okoko unganqumanga kuyo okanye uyilungiselele kwangaphambili. Iindawo ezininzi onokuhlala kuzo ziya kubonelela ngeendlela ezinokukhenkcisa. Ukuthenga ukusikeka okubandayo kunye nebhloksi yetshizi kuya kunceda ukwanelisa inyama kunye nokukhetha okunamafutha. Cinga ngokwenza isaladi yeqanda, isaladi yetyhuna, okanye isaladi yenkukhu; ezi zinokulungiswa kwigumbi lehotele ukuba ucwangcisa kwangaphambili (umzekelo, ukuzisa amaqanda abilisiweyo, inyama enkonkxiweyo, kunye nezitya zokugcina izinto ekhaya, emva koko uxuba isaladi kwindawo oya kuyo). Ukuba oluhambo luza kuba kukuhlala kweentsuku ezininzi, cinga ukulungiselela ukutya okuninzi nokuzikhenkcisa, emva koko udlulise izidlo zosuku olulandelayo ukusuka kwisikhenkcezisi ziye kwifriji rhoqo kusasa. Izinketho zenyama entsha, enjengeenkukhu ezijikelezayo okanye amaphiko enkukhu avela kwidiski, zezinye izinto ekufuneka ziqwalaselwe; ezi zinto zilungiselelwe wena kwaye zinokongeza inqanaba elibalulekileyo lokwahluka kwizinto zakho ezilungiselelwe. IHummus kunye netshizi zezinye izimvo ezintle. Iindawo zokutyela ezininzi (ukutya okukhawulezayo, nazo) zinee-carb ezisezantsi kunye namacala. Ukuba unqwenela i-burger, cela ukuba ifakwe i-lettuce okanye ushiye i-bun. I-steak, intlanzi kunye nezinye inyama zihlala ziphantsi. Kumacala, thintela izinto ezinje ngeefries, irayisi kunye neembotyi ngokuzitshintsha ubeke izinto eziqhelekileyo njengeesaladi, iasparagus kunye nemifuno ebusiweyo. Qiniseka ukuba uye kwiChipotle! Fumana isitya, akukho rayisi okanye iimbotyi, kwaye ugcwalise inyama, itshizi, i-guacamole kunye nekhilimu omuncu njengoko ungathanda! Uya kumangaliswa ukuba zingaphi iindlela zeketo ezikhoyo ngaphandle. Ukuhamba kunokuba sisizathu sokuyeka ukutya, okanye ithuba elinomdla lokufumana ukutya okutsha kunye neendlela zokuzilungiselela. Khumbula ukuba nayiphi na ingxaki inokoyiswa ngexabiso elifanelekileyo lokulungiselela, kwaye ukuhlala ngempumelelo kwisidlo se-keto ngelixa useluhambeni akunjalo. I-carpe diem! Ukuhamba kunokuba kukutya emphefumlweni wakho, nangona kunjalo, sukuvumela ukutya okutyayo kutshabalalise umzimba wakho. Landela ukutya kwakho okuncinci kwe-carb ngokwenkolo ngokulandela ezi ngcebiso zikhankanywe apha ngasentla zokuhamba xa utya kwesi sikhokelo. Okwangoku, ungalibali ukusela amanzi amaninzi. Ukuhamba ayisosizathu sokukopa ukutya okune-carb ephantsi, yenza impilo yakho ibe yeyona nto iphambili kuwe kwaye wonwabele iiholide zakho. IziqulathoUkutya okuncinci kwe-carb
Ukhetho lokutya
Ukutya okungafriji
Ukutya okukhenkcezisiweyo
Iindawo zokutyela
Unayo Le!
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