Uninzi lwabantu baseMelika batya ngaphezulu kwexabiso elicetyiswayo iswekile eyongeziweyo ngosuku oluqhelekileyo. Mhlawumbi akumangalisi ukuba ezinye zemithombo ephezulu yeswekile eyongezelelweyo kwizidlo zethu zivela kwi-sugar-sweetened drinks, i-desserts kunye ne-snacks e-sweet. Oko kwathiwa, iminqweno yeswekile inokuba nzima ukuyishukumisa. Ukuba ujonge phantsi isitya seelekese okanye unqwenela i-brownie pick-me-up phakathi kwemini emva kwemini, nazi iindlela ezintathu zokunceda ukuthumela ipakethe yakho yezinyo elimnandi.
Ifoto: Emilija Manevska / Getty Imifanekiso
Kufuneka Ufunde: Ndincame iswekile for 30 Days-Nantsi into eyenzekayo
1. Bala ukuya kuma-25
Ngokunzulu: Xa abaphandi beYunivesithi yaseRush bakhupha umatshini wokuthengisa kunye nokulibaziseka kwe-25-yesibini kwiishwamshwam ezingenampilo, abantu babenokuthi bakhethe izinto ezinempilo (ezo ziqulethe ngaphantsi kwe-10 grams yeswekile). Ulwaneliseko olukhawulezileyo lunokuwoyisa amandla, kodwa kwanonqumamo oluncinane lubonakala lusomeleza isigqibo sakho sokwenza ukhetho olusempilweni. Xa umnqweno ufika, jonga ukuba ukulinda isiqingatha somzuzu kuyakunceda ukuba ukhethe ishwamshwam elineswekile encinci.
2. Yiba nobuchule kunye neKofu Yakho yasekuseni
Esona sizathu sokuba ufuna enye idonathi ngekofu yakho: ikofu! Abaphandi beYunivesithi yaseCornell bafumanise ukuba abantu abasela ikofu eneswekethi ephakathi, balinganise isiselo sabo njengesiswiti esincinci xa sithelekisa nabo barhabula inguqulelo ye-decaf enesixa esifanayo seswekile. I-caffeine ibonakala iphazamisa i-receptors yakho emnandi, oku kuthetha ukuba ufuna iswekile eninzi ukuze ubhalise njengeswiti. Sukuba nexhala, akunyanzelekanga ukuba uyeke i-java yakho. Inyaniso, ikofu inokuqhayisa ngezibonelelo zempilo ezinomtsalane . Endaweni yokuphatha kamnandi, bhanqa ikofu yakho kunye nento emnandi, njengebheji yengqolowa ene-veggie cream cheese, kwaye ugcine i-sweet treat yakho kamva ngemini-xa unokuyonwabela ngcono. Zama enye yezi zokupheka zokupheka isidlo sakusasa ngesiqalo esisempilweni ukuya kusasa kwakho.
3. Fumana iiWinks ezingama-40
Ukufumana ubuthongo obuninzi ngobubusuku bunokukunceda ugcine ifolokhwe yakho ngaphandle kwe-tiramisù ngomso. Kubantu abaqhele ukurhoxoza ngaphantsi kweeyure ezisixhenxe zezzz ngobusuku ngabunye, ukufumana imizuzu eyongezelelekileyo engama-45 yokulala kubancedile ukuba banciphise iswekile abayityayo ngosuku olulandelayo malunga ne-10 grams (leyo yi-2 1/2 yeitispuni zeswekile) xa kuthelekiswa nabo bangazange badle iswekile. baphakamise ixesha labo lokusnuza, ngokophononongo olupapashwe kwi-American Journal of Clinical Nutrition. Ubuchopho obungalaliyo bufumana imiqondiso eyomeleleyo ekutyeni okungenazondlo kunabo baphumle kakuhle, nto leyo enokwenza ukuba ufikelele kwintlawulo engenazondlo. Jonga ezi 9 Ukutya Ukukunceda Ulale
