Uma udokotela wakho ekutshela ukuthi unesifo sikashukela, cishe uzizwa sengathi udinga ukushintsha okuningi ngokudla kwakho. Ngisho noma bekutshela ukuthi 'udle kahle futhi wehlise ushukela,' kunezikhathi lapho uya esitolo noma esitolo esikhulu futhi awukwazi ukuthola ukuthi yini okufanele uyikhethe nokuthi yini okufanele uyeqe. Ngezinye izikhathi, ngisho nezithelo kuthiwa zinoshukela omningi. Kuyini ngempela lokhu 'kudla kahle'? Yikuphi ukudla okuhle kuwe okusiza ukulawula amazinga kashukela egazini lakho? Ake sixoxe ngakho kalula.
Isifo sikashukela, ikakhulukazi isifo sikashukela sohlobo lwesibili, yilapho imizimba yethu ingakwazi ukusebenzisa kahle ama-carbohydrate, noma izitashi noshukela. Lokhu sikubiza ngokuthi ukumelana ne-insulin . Ngakho-ke okudingeka sikwenze ukulawula amazinga ethu kashukela egazini. Kodwa ayikho into efana 'nohlu lokudla olunesifo sikashukela'. Konke kumayelana nokulinganisela. Leyo bhalansi iqala ngepuleti lakho.
Lena yindlela owabelana ngayo ngepuleti lakho
Cabanga ukuthi unepuleti elingamasentimitha angu-9 phambi kwakho. Manje lihlukanise ngokwengqondo phakathi nendawo. Ufuna ukugcwalisa leyo ngxenye ngemifino enesitashi esincane. Sibiza le mifino engenasitashi.
Bese, hlukanisa ingxenye esele yepuleti ibe izingxenye ezimbili ezilinganayo. Ingxenye eyodwa yamaprotheni. Enye ingxenye yama-carbohydrate noma ukudla okunesitashi. Sidinga amafutha nawo, kodwa awanaso isigaba esihlukile sawo. Ungangeza okuncane kwawo njengokuhlobisa. Isibonelo, ucezu lwe-avocado phezu kwesaladi yenkukhu, amantongomane athile ku-yogurt, noma amafutha omnqumo amancane kusaladi yenhlanzi.
Nansi indlela yokuqonda ngokucacile indlela yokwabelana ngepuleti.
| Ingxenye yepuleti | Izinhlobo zokudla okufanele ukudle (izibonelo) |
|---|---|
| Ingxenye (1/2) yepuleti | Imifino engenaso isitashi: Izaqathi, i-broccoli, i-cauliflower, isipinashi, isipinashi, i-mutter ebabayo, i-okra, i-cucumber, utamatisi, iklabishi, ilethisi. Ungazidla lezi noma nini lapho ufuna. |
| Umzuzwana osuka epuletini (1/4) | Amaprotheni:Inhlanzi, inkukhu (engenasikhumba), amalentili, ama-chickpeas, ubhontshisi oluhlaza, amaqanda, i-tofu. |
| Umzuzwana osuka epuletini (1/4) | Ama-carbohydrate anesitashi kanye ne-fiber (Ama-carbohydrate ane-Fiber): Ilayisi elibomvu, ubhatata, amazambane, ummbila, i-quinoa, izithelo (ezifana namawolintshi, ama-apula, amapheya). Lokhu kufanele kudliwe ngokulinganisela . Ukukhetha ukudla okune-fiber eningi kusiza ukulawula ukumuncwa okusheshayo koshukela egazini. |
Inzuzo yokuhlela ukudla kusenesikhathi
Manje njengoba usuyazi ukuthi ipuleti lakho kufanele libukeke kanjani, hlela ukudla kwakho kusenesikhathi ucabanga ngaleyo puleti. Qala kalula. Esikhundleni sokudla into efanayo nsuku zonke, khetha ukudla kwasekuseni okubili, ukudla kwasemini okubili, kanye nokudla kwakusihlwa okubili bese udla ngokushintshana.
Into ebaluleke kakhulu ukuthi, uma uhlela ukudla kwakho, kuhlele ngamaphrotheni nemifino, hhayi ama-carbohydrate (irayisi, isinkwa, i-roti).
Kalula nje, esikhundleni sokucabanga ukuthi, "Ngizodla ilayisi namuhla ebusuku," cabanga ukuthi, "Ngizodla imifino eminingi nenhlanzi namuhla ebusuku, futhi ngizofaka ilayisi elincane kuyo." Ezweni lakithi, ukudla kuvame ukusekelwe elayisini. Kodwa esikhundleni sokwabelana nge-curry epuletini lelayisi, ungabelana ngelayisi epuletini le-curry.
Uma kufanele udle ngaphandle ngokushesha, uma udla okuthile okufana ne-kottu noma ilayisi elithosiwe, cela imifino eminingi kanye nenyama/inhlanzi/amaqanda ngangokunokwenzeka, bese wehlisa inani lelayisi/i-roti.
Cabanga nangokudla okulula.
Uma ulambile phakathi kokudla, esikhundleni samabhisikidi namakhekhe anoshukela, khetha izinto ezinjengalezi:
- Amantongomane ambalwa (ama-cashew, ama-alimondi, amantongomane)
- I-yogurt engenashukela owengeziwe
- I-apula
- Izingcezu ezimbalwa zemifino efana nekhukhamba kanye nesanqante
Hamba nohlu lwakho uma uyothenga.
Ngemva kokuhlela ukudla kwakho, bhala phansi izithako ozidingayo ohlwini. Lokhu kungenziwa ngendlela elula. Kulula uma uzihlukanisa ngezigaba ezifana nemifino, izithelo, inyama/inhlanzi, imikhiqizo yobisi, kanye nokudla okomile.
Uma uphethe uhlu, ungakwazi ukulawula isifiso sakho sokuthenga izinto ezingadingekile, ikakhulukazi amaswidi, amabhisikidi, nokudla okupakishiwe. Thenga izinto ezisohlwini lwakho kuphela.
Uma ungakwazi njalo ukuthola imifino nezithelo ezintsha, imifino nezithelo eziqandisiwe ziyindlela enhle yokuzikhetha. Ngoba uma imifino noma izithelo sezivuniwe esihlahleni, inani lazo lokudla okunempilo liyancipha ngokuhamba kwesikhathi. Kodwa okuqandisiwe yilapho inani lazo lokudla okunempilo seliphezulu. Ngakho-ke asikho isidingo sokukhathazeka ngenani lokudla okunempilo.
Uyikhetha kanjani imikhiqizo esitolo esikhulu?
Kuze kube yilapho usujwayele lezi zinto, iya esitolo esikhulu lapho abantu bembalwa. Ngaleyo ndlela, ungakhetha ukudla kwakho ngokuthula kwengqondo nangaphandle kokucindezeleka. Ungayi esitolo uma ulambile. Uma wenza kanjalo, uzoba namathuba amaningi okuthenga izinto ezingadingekile.
Isikhathi esiningi, imifino emisha, izithelo, inyama, inhlanzi, kanye nemikhiqizo yobisi kutholakala emashalofini azungeze isitolo. Kufanele ugxile kulezo zindawo. Amashalofu aphakathi nendawo yilapho kukhona khona ukudla okuningi okupakishiwe nokucutshunguliwe, amabhisikidi, neziphuzo. Akudingeki ukuthi uzigweme ngokuphelele, kodwa qaphela kakhulu lapho ukhetha.
Funda ilebula lomkhiqizo ngamunye ngokucophelela.
Lokhu kuyinkinga kancane, kodwa kubaluleke kakhulu. Ekuqaleni, ukufunda yonke ilebula kungabonakala kuyinkinga. Kodwa ngemva kwesikhathi esithile, uzojwayela.
Akuyona yonke into ebizwa ngokuthi "engenamafutha" enhle kumuntu onesifo sikashukela. Ngokuvamile, lokhu kudla kuye kwancishiswa amafutha futhi esikhundleni salokho kunoshukela omningi owengeziwe ukuze kube nokunambitheka okungcono. Lokhu kungaba yisithiyo esikhulu emizamweni yakho yokulawula amazinga kashukela egazini lakho.
Uma ufunda ilebula, naka ngokukhethekile lezi zinto ezimbili:
1. Ama-carbohydrate Aphelele: Yilokhu okukusiza ukuthi unqume ukuthi ungadla malini ekudleni okukodwa.
2. Ushukela Owengeziwe: Leli inani likashukela elengezwa ngokwenziwa ekudleni ngesikhathi sokulungiswa, ngaphezu koshukela otholakala ngokwemvelo ezithelweni nasebisini. Khetha okuthile okunoshukela omncane ngangokunokwenzeka.
Futhi, bheka uhlu lwezithako. Uma lufushane futhi lulula, kungcono. Uma igama elithi ushukela lisekuqaleni kohlu, lisho ukuthi liqukethe ushukela omningi. Ngezinye izikhathi, esikhundleni segama elithi ushukela ngqo, kungase kube nezinhlobo eziningana zikashukela ezingezwe ngaphansi kwamanye amagama, njengesiraphu yommbila, i-fructose, i-glucose, i-maltose. Qaphela nalokho futhi.
Ungakhathazeki, uzojwayela lokhu kancane kancane.
Ngemva kokufunda amalebula ambalwa, ukuhlela ukudla amasonto ambalwa, nokuya esitolo sokudla nohlu, konke kuzoba yinto evamile kuwe. Isifo sikashukela siyayishintsha indlela obheka ngayo ukudla. Kodwa lokho akusho ukuthi kufanele uyeke ukujabulela ukudla.
Kufana nokunika umzimba wakho amandla. Ukudla esikudlayo kungumthombo wamandla umzimba wethu owudingayo ukuze uhlale usebenza futhi uphilile. Akekho ofuna ukudla isaladi nsuku zonke, kodwa uma kugcina amazinga kashukela egazini lakho elawulwa, khona-ke kuyafaneleka, akunjalo? Konke kumayelana nokulinganisela. Uma unombuzo, ungalokothi unqikaze ukubonisana nodokotela wakho noma isazi sokudla okunempilo.
Umlayezo Wokuya Nawe Ekhaya
- Hlela ukudla kwakho kusenesikhathi, yenza uhlu lwezinto ozothenga, bese uya esitolo.
- Zenze umkhuba wokuhlukanisa ipuleti lakho (ingxenye yepuleti iyimifino, ingxenye iyiprotheni, ingxenye iyisitashi).
- Beka phambili imifino emisha noma eqandisiwe, izithelo, kanye namaprotheni angenamafutha.
- Funda njalo amalebula okudla, ikakhulukazi ama-carbohydrate aphelele kanye noshukela owengeziwe .
- Lokhu akuyona into ezoshintsha ngobusuku obubodwa. Kufanele uzibekezelele. Ungajwayela kancane kancane le ndlela yokuphila.
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