Uma uzuze isisindo esingaphezu kwalokho okunconywe udokotela wakho, khuluma nodokotela wakho ngakho.
Ezimweni eziningi, uzofuna ukulinda kuze kube ngemva kokubeletha ukuze ulahlekelwe isisindo. Nawa amanye amathiphu okunciphisa ukukhuluphala kwakho:
- Lapho udla ukudla okusheshayo, khetha ukudla okunamafutha aphansi njengesemishi yebele lenkukhu eyosiwe notamatisi nolethisi (awunasoso noma imayonesi), isaladi eseceleni enezinto ezinamafutha amancane, ama-bagels angenalutho, noma izambane elibhakiwe. Gwema ukudla okufana namafrimu aseFrance, izinti ze-mozzarella, noma ama-chicken patties.
- Gwema imikhiqizo yobisi oluphelele. Udinga okungenani ukudla okune kwemikhiqizo yobisi nsuku zonke. Kodwa-ke, ukusebenzisa ubisi lwe-skim, u-1%, noma u-2% wobisi kuzonciphisa kakhulu inani lamakholori namafutha owadlayo. Futhi, khetha ushizi noma iyogathi enamafutha amancane noma angenawo amafutha.
- Nciphisa iziphuzo ezinoshukela noma ezinoshukela. Iziphuzo ezinoshukela njengeziphuzo ezibandayo, i-frunch punch, iziphuzo zezithelo, itiye elineqhwa, i-lemonade, noma izingxube zeziphuzo eziyimpuphu zinama-calories angenalutho. Khetha amanzi, i-club soda, noma amanzi amaminerali ukuze weqe ama-calories engeziwe.
- Ungafaki usawoti ekudleni uma upheka. Usawoti ukubangela ukuthi ugcine amanzi.
- Nciphisa amaswidi nokudla okulula okunekhalori ephezulu. Amakhukhi, amaswidi, ama-donuts, amakhekhe, isiraphu, uju, namashibhisi amazambane anama-kilojoule amaningi nokudla okuncane. Zama ukungakudli lokhu kudla nsuku zonke. Esikhundleni salokho, zama izithelo ezintsha, iyogathi enamafutha aphansi, ikhekhe lokudla lezingelosi nama-strawberries, noma ama-pretzels njengesidlo esinekhalori ephansi kanye nokukhetha kwe-dessert.
- Sebenzisa amafutha ngokulinganisela. Amafutha ahlanganisa amafutha okupheka, imajarini, ibhotela, i-gravy, amasoso, imayonnaise, ukugqoka isaladi evamile, amasoso, isinqumelo, ukhilimu omuncu noshizi okhilimu. Zama ezinye izindlela ezinamafutha aphansi.
- Pheka ukudla ngendlela enempilo. Ukuthosa ukudla emafutheni noma ebhotela kuzokwengeza ama-calories namafutha. Ukubhaka, ukubilisa, ukugcoba, kanye nokubilisa kuyizindlela ezinempilo zokulungiselela.
- Ukuzivocavoca. Ukuvivinya umzimba okusesilinganisweni kungasiza ukushisa ama-calories eqile. Ukuhamba noma ukubhukuda ngokuvamile kuphephile kwabesifazane abakhulelwe. Buza umhlinzeki wakho wezempilo ukuthi yikuphi ukuvivinya umzimba okungakufanelekela ngaphambi kokuba uqale.
