Ngezinye izikhathi ngemva kokudla okuthile, uzizwa unesicanucanu ngokuzumayo, uzizwe okuthile okungajwayelekile esiswini sakho, noma uzizwe ungakhululekile, akunjalo? Sivame ukucabanga, 'Oh... lokhu kuyinto evamile.' Kodwa, mhlawumbe ukudla okudlayo ngaphandle kokuqaphela ukuthi kuyimbangela yale nkinga. Namuhla sikhuluma ngendlela ebaluleke kakhulu ongayisebenzisa ukuthola ukuthi yikuphi ukudla okungalungile kuwe futhi okungafanele umzimba wakho.
TDEE Calculator
Calculate the number of calories needed per day to lose, gain or maintain weight
Kuyini lokhu kudla kokuqeda ukudla?
Kalula nje, 'Ukudla Okuqeda Umzimba' uhlelo lokudla olukhethekile olusetshenziselwa ukuthola ukuthi yikuphi ukudla okuyingozi emzimbeni wakho futhi okubangela ukungezwani komzimba. Lokhu akuyona indlela yokudla yokwehlisa isisindo nhlobo . Lapha asibali amakhalori noma sizama ukwehlisa isisindo.
Isizathu esiyinhloko sokusebenzisa le ndlela ukuthi uma wena nodokotela wakho nisola ukuthi ukudla kungaba yimbangela yezinye zezimpawu zakho (isibonelo, ukuqubuka kwesikhumba, ukucasuka kwesisu). Amaprotheni asezintweni ezifana namakinati, amaqanda, nobisi lwenkomo angabangela ukungezwani komzimba kwabanye abantu.
Kubaluleke kakhulu: Akuhlakaniphile ukuzama lokhu wedwa. Kufanele ukwenze lokhu kanye nodokotela wakho futhi ulandele imiyalelo yakhe. Kungaleso sikhathi kuphela lapho ungaqinisekisa khona ukuthi umzimba wakho uthola izakhamzimba ozidingayo.
Ikakhulukazi, uma une-allergies enzima, noma uke waba nokusabela okungavamile, okukhulu kwe-allergy njenge-anaphylaxis esikhathini esidlule, ungazami le ndlela. Uma ungumuntu onjalo, kufanele uthole ukuhlolwa kwegazi noma ukuhlolwa kwesikhumba ngokushesha ukuze uthole ukuthi yini ngempela ukudla okucasulayo.
Lolu hlelo lusebenza kanjani?
Kunezigaba ezimbili eziyinhloko zalokhu 'Ukudla Kokuqeda'.
1. Isigaba Sokuqeda /Sokugwema: Phakathi nalesi sigaba, ugwema ngokuphelele ukudla konke ukudla okusola ukuthi kubi kuwe isikhathi esithile.
2. Isigaba Sokuphinde Uqale/Inselele: Ukudla okungasasebenzi kubuyiselwa ngakunye, ngokucophelela okukhulu.
Ake sibheke lezi zigaba ezimbili ngemininingwane ethe xaxa.
Isinyathelo sokuqala: ukususa ukudla okusolisayo
Lesi yisinyathelo sokuqala. Udinga ukuyeka ngokuphelele ukudla ukudla ocabanga ukuthi kukubi kuwe cishe amasonto amabili kuya kwamane. Uma uthenga ukudla esitolo, funda ilebula ngokucophelela.Yebo. Uma udla endaweni yokudlela, kufanele ubuze ukuthi ukudla kulungiselelwe kanjani nokuthi kuquketheni.
Kubaluleke kakhulu ukugcina 'idayari yokudla' phakathi nalesi sikhathi. Bhala phansi konke okudlayo nokuphuzayo. Futhi, qaphela indlela ozizwe ngayo ngemva kokudla lokho kudla. Kufanele uhlale kulesi sigaba kuze kube yilapho izimpawu zakho seziphelile okungenani izinsuku ezi-5. Kulapho-ke kuphela lapho ungadlulela esigabeni esilandelayo.
| Ukudla okuvame ukutshelwa ukuthi kufanele kugwenywe | Incazelo elula |
|---|---|
| Izithelo ze-Citrus | Izithelo ezifana namawolintshi, ama-tangerine, kanye nolamula. |
| Ubisi nemikhiqizo yobisi | Izinto ezifana nobisi lwenkomo, iyogathi, ushizi, ibhotela. |
| Amaqanda | Amaqanda enkukhu nokudla okuqukethe wona. |
| Ukolweni kanye ne-gluten | Zonke izinto eziqukethe i-gluten, njengesinkwa, ama-noodle, amakhekhe, ibhali. |
| Inhlanzi Yezimbaza | Izidalwa zasolwandle ezinamagobolondo, njenge-shrimp, izinkalankala, kanye ne-squid. |
| Isoya | Ubisi lwesoya, i-tofu, kanye nemikhiqizo equkethe isoya. |
Ngaphezu kwalokho, ezinye izithasiselo zokudla nazo zingabangela ukungezwani komzimba. Isibonelo, imibala yokwenziwa, izithasiselo, kanye nezinto ezithuthukisa ukunambitheka njenge-Monosodium glutamate (MSG).
Isigaba sesibili: Ukwengeza ukudla kabusha
Phakathi nalezi zinsuku ezintathu, qaphela ngokucophelela ukuze ubone ukuthi uhlangabezana yini nezimpawu ezifanayo (isikhumba esilumayo, ubuhlungu besisu) futhi. Bhala konke phansi kudayari yakho yokudla. Uma kungekho zinkinga, ungazama okunye ukudla okusolisayo (isib. amaqanda) ngendlela efanayo ezinsukwini ezintathu ezizayo. Ngokwenza lokhu, uzokwazi ukubamba 'isela' langempela elibangela inkinga.
Isimo esiphuthumayo!
Uma uhlangabezana nanoma yiziphi izimpawu ezilandelayo ngemva kokuphinda ulethe ukudla okuthile, kungaba uphawu lokungezwani komzimba okukhulu. Funa iseluleko sezokwelapha ngokushesha. Yiya emnyangweni wezimo eziphuthumayo esibhedlela esiseduze (ETU).
* Ukuvuvukala noma ukuqina komphimbo
* Ukuqubuka okungazelelwe (amaqhubu)
* Ubunzima bokuphefumula
Clinical vitamins and nutritional supplements
Clinically proven high quality vitamins, minerals and immune nutritional supplements.
Check Availability →Ingabe kukhona izinhlobo eziyinhloko zokudla okudliwayo okuphuzwayo?
Yebo, kuye ngesimo sakho, udokotela wakho angakha uhlelo olukufanele. Kunezinhlobo eziningana eziyinhloko.
1. Ukudla Okulula: Lokhu kuhilela ukususa ukudla okukodwa noma okubili kuphela (isib. ukolweni nobisi) okucatshangwa ukuthi kubangele ukungezwani komzimba kakhulu.
2. Ukudla Okunamandla Okulingene: Lokhu kuhilela ukusika amaqembu amaningi okudla ngesikhathi esisodwa. Isibonelo:
- Utshwala
- Ushokoledi
- Ikhofi, itiye, iziphuzo ezibandayo
- Imikhiqizo yobisi namaqanda
- Amantongomane
- Ukolweni
3. Ukudla Okuqinile, Okungenazo Ukudla Okumbalwa: Lokhu ukudla okuqinile kakhulu. Uvunyelwe ukudla inani elincane kakhulu lokudla. Njengoba lokhu kungenazo ukudla okunomsoco kakhulu, akufanele kwenziwe ngaphandle kokuqondisa kukadokotela.
Kungakhathaliseki ukuthi ulandela yiphi indlela, ungakhohlwa ukuphuza amanzi amaningi usuku lonke .
Ukudla okungasiza ekunciphiseni ukungezwani komzimba
Kukhona ukudla okungasiza ekunciphiseni izimpawu zakho zokungezwani komzimba, kodwa khuluma nodokotela wakho ngaphambi kokuzama.
- Uketshezi olushisayo: Ukuphuza okuthile okufana nesobho lenkukhu noma itiye elishisayo kungakhulula ulwelwesi olusezindleleni zakho zokuphefumula futhi kusize luphume.
- Inhlanzi:Ezinye izifundo zisikisela ukuthi ama-omega-3 fatty acid, atholakala ezinhlanzini ezinamafutha njenge-tuna, i-salmon, kanye ne-mackerel, angasiza ekunciphiseni ingozi yokungezwani komzimba.
- I-yogurt: Ucwaningo oluthile lubonise ukuthi amabhaktheriya awusizo ku-yogurt, abizwa ngokuthi ama-probiotic, angasiza ekunciphiseni izimpawu zokungezwani komzimba ezibangelwa impova.
- Uju: Lolu uhlobo lokwelapha oludumile lwasekhaya lokungezwani komzimba. Nakuba lungakafakazelwa ngokwesayensi ukuthi lunezinzuzo ezinkulu, kuphephile ukuluzama. Kodwa khumbula, uju aluvunyelwe nhlobo ezinganeni ezingaphansi konyaka owodwa ubudala.
Umlayezo Wokuya Nawe Ekhaya
- 'Ukudla Okuqeda Umzimba' akuyona into oyenzayo ukuze wehlise isisindo, kodwa kuyindlela yezokwelapha yokuthola ukuthi yikuphi ukudla okungalungile kuwe.
- Ungakwenzi lokhu wedwa. Njalo kwenze ngaphansi kweseluleko nokuqondisa kukadokotela wakho.
- Uma unomlando wokungezwani komzimba okukhulu, qiniseka ukuthi ubona udokotela ngaphambi kokuzama le ndlela.
- Uma kuvela izimpawu ezifana nokuvuvukala komphimbo, ubunzima bokuphefumula, noma izinhlungu zomzimba lapho uqala ukudla ukudla osukuyekile, hamba ngokushesha eMnyangweni Wezimo Eziphuthumayo (ETU) wesibhedlela esiseduze.
- Ukugcina 'idayari yokudla' kubalulekile empumelelweni yale nqubo.
No comments yet. Be the first to share your question or experience below.