Ingabe ngezinye izikhathi uzizwa usinda kakhulu, ungafuni ukwenza lutho, futhi ungenaso isithakazelo sokudla? Abaningi bethu bakubiza ngokuthi 'ukudabuka'. Kodwa uma lokhu kuqhubeka, kungaba yisimo sengqondo esibizwa ngokuthi ukucindezeleka. Lesi yisimo esidinga ukuthathwa ngokungathi sína kakhulu. Ubuwazi ukuthi, ngaphezu kokwelashwa kwezokwelapha, izinto esizidlayo nesiziphuzayo nsuku zonke zingasiza ekuthuthukiseni lesi simo? Namuhla, sizoxoxa ngaso.
Depression Test (PHQ-9)
Check if you have depression with the internationally recognized PHQ-9 method
Kungani ukudla neziphuzo kubaluleke kangaka?
Kalula nje, imizimba yethu kanye nobuchopho bethu kudinga ukudla okunomsoco ukuze kusebenze kahle. Sithola lokho kudla ekudleni esikudlayo. Cabanga ngakho njengemoto enhle engeke isebenze kahle uma ingenalo uhlobo olufanele lwamafutha. Kuyafana. Uma umzimba ungatholi izakhamzimba ozidingayo, ukusebenza kobuchopho bethu nakho kungaphazamiseka. Ikakhulukazi, lokhu kudla kubalulekile ekukhiqizweni okufanele kwezinto ezifana nama-neurotransmitter, adlulisa imiyalezo phakathi kwamangqamuzana obuchopho. Ngakho-ke, ukudla nokuphuza kunomthelela oqondile kule nqubo ebucayi elawula imizwa yethu.
Singakulungiselela kanjani ukudla kwethu ukuze silwe nokucindezeleka?
Ngaphambi kokwenza izinguquko ezinkulu, ake siqale ngezinyathelo ezincane. Nazi ezinye izinto ezilula ongazizama.
1. Ungadli wedwa, yidlani ndawonye.
Kuvamile ukulahlekelwa yisifiso sokudla uma ucindezelekile. Ngezinye izikhathi awuzizwa sengathi uya ekhishini. Esikhundleni sokuba wedwa ngaleso sikhathi, zama ukulungiselela ukudla nelungu lomndeni noma umngane omethembayo. Ukuhlala phansi nixoxe ngenkathi nidla ndawonye kungaba impumuzo enkulu, futhi kungakusiza uzizwe ushukumiseleka kakhulu ukudla. Ungesabi ukucela usizo kulezi zikhathi ezinzima.
2. Qaphela ukuthi udlani.
Eqinisweni, ukudla okungcono kakhulu kokucindezeleka yilokho okuhle emzimbeni wethu wonke. Lokho kusho ukugwema ukudla okucutshunguliwe, ukudla okunoshukela, kanye nokudla okusheshayo ngangokunokwenzeka , nokugxila ekudleni okuphelele, kwemvelo.
- Izinto ezinhle ongadla kakhulu ngazo:
- Imifino nezithelo ezintsha (ikakhulukazi imifino eluhlaza okotshani)
- Okusanhlamvu okuphelele (irayisi elibomvu, i-millet, ibhali, i-oats)
- Inyama, inhlanzi, namaqanda anamafutha aphansi
- Imikhiqizo efana nobisi olunamafutha aphansi kanye neyogathi
- Amantongomane namafutha amantongomane (ama-cashew, amantongomane, ama-alimondi)
Lokhu kudla kusiza ukugcina amazinga kashukela egazini lakho, okusiza ukulawula ukushintshashintsha kwemizwelo.
3. Lezi zinto zidinga ukuncishiswa nakanjani.
Kukhona ukudla neziphuzo ezithile ezingenza izimpawu zokucindezeleka zibe zimbi kakhulu. Qaphela kakhulu ngalezi zinto.
| Okufanele kuncishiswe | Isizathu |
|---|---|
| Utshwala | Nakuba abantu abaningi besebenzisa utshwala ukuze bakhohlwe ngezinkinga zabo, utshwala empeleni buyadambisa ukucindezeleka. Ekugcineni, lokhu kungenza ukucindezeleka kube kubi nakakhulu. |
| Ushukela Ongeziwe | Ukudla okunoshukela njengeziphuzo ezinoshukela, amakhekhe, namabhisikidi kungabangela amazinga kashukela egazini ukuba akhuphuke bese ehla futhi. Lokhu kungabangela ukushintshashintsha kwemizwelo, ukucasuka, kanye nokukhathala. |
| I-caffeine | I-caffeine etholakala ekhofini, etiyeni, nakwezinye iziphuzo ezibandayo ingabangela ukukhathazeka nokungahlaliseki kwabanye abantu. Ingaphazamisa nokulala. |
Into eyodwa ephakanyiswa ochwepheshe ukuthi bayeke ngokuphelele ushukela ne-caffeine amasonto amabili. Kwabanye abantu, lolu shintsho oluncane lungenza umehluko omkhulu. Uma kungenzi mehluko, kulungile ukwengeza okunye. Kodwa ungakudlulisi ngokweqile.
4. Ake sicabange ngezakhamzimba ezikhethekile ezilungele ubuchopho
Ngezinye izikhathi, ukudla kwethu kuphela akunikezi zonke izakhamzimba esizidingayo. Ikakhulukazi lapho silwa nokucindezeleka, kungabaluleka ukucabangela izithasiselo. Ucwaningo luthole ukuthi ukuntuleka kwezakhamzimba ezithile kungabangela ukucindezeleka, futhi ukuzinezela kungasiza ekunciphiseni izimpawu.
- Ama-omega-3 fatty acids: Lawa abaluleke kakhulu empilweni yobuchopho. Atholakala ezinhlanzini ezinamafutha njenge-salmon, i-mackerel, ne-tuna, kanye ne-soy, ama-walnuts, kanye nembewu ye-flax.
- I-Folate: Lolu uhlobo lwevithamini B. I-Folate itholakala emifinweni eluhlaza njengesipinashi, imidumba efana noshizi, ubhontshisi, isibindi senyama yenkomo kanye nojusi wewolintshi.
- I-Vitamin B12: Lokhu kubalulekile nasempilweni yengqondo. Itholakala kakhulu emikhiqizweni yezilwane efana nenyama, inhlanzi, ubisi namaqanda.
Kodwa khumbula, kufanele nakanjani ukhulume nodokotela wakho ngaphambi kokusebenzisa noma yiziphi zalezi zithako.Uzoncoma lokho okudingayo, ngenani elifanele.
5. Hlela usuku lwakho: Imikhuba emincane yenza umehluko omkhulu
- Gcina Ijenali Yokudla: Bhala phansi konke okudlayo nokuphuzayo nsuku zonke, kanye nesimo sakho sengqondo. Ngemva kwesonto noma amabili, ungase uqaphele ukuthi ukudla okuthile kukwenza uzizwe ungakhululekile. Uma ukuqaphela lokhu, zama ukuyeka lokho kudla izinsuku ezimbalwa bese ubona ukuthi uyawubona yini umehluko.
- Ungayeki ukudla: Zijwayeze ukudla ukudla okuyinhloko okuthathu ngesikhathi esisodwa nsuku zonke. Noma, yidla ukudla okuncane okuhlanu. Lokhu kuzosiza ukugcina amazinga kashukela egazini lakho elawulwa . Kuzosiza futhi ukulawula ukushintshashintsha kwemizwelo.
- Lungisa Ukudla Okunempilo: Uma ulambile emini, kudle, futhi ugcine izinto ezinempilo ekhaya. Izinto ezifana nesithelo, amantongomane athile (ama-cashew, amantongomane), i-yogurt, isanqante, kanye nocezu lwekhukhamba zilungile. Khona-ke ngeke ube namathuba amaningi okudla izinto ezinoshukela omningi njengamabhisikidi namakhekhe.
Nakuba le mikhuba yokudla ingaba usizo olukhulu enhlalakahleni yakho yengqondo, kubalulekile ukukhumbula ukuthi ayithathi indawo yokwelashwa. Uma unesifo sokucindezeleka noma izimpawu ezifanayo, kubalulekile ukubona udokotela ofanelekayo ukuze uthole iseluleko nokwelashwa. Akuyona into okufanele ihlehliswe nhlobo.
Umlayezo Wokuya Nawe Ekhaya
- Ukucindezeleka kuyisimo sezokwelapha esidinga ukwelashwa, ngakho into yokuqala okufanele uyenze ukubona udokotela.
- Ukudla okudlayo kuthinta ngqo isimo sakho sengqondo kanye nokusebenza kobuchopho.
- Gwema ukudla okucutshunguliwe, ushukela owengeziwe, notshwala, bese ugxila ekudleni okuphelele njengemifino emisha, izithelo, kanye nokolweni ophelele.
- Yidla ukudla kwakho ngezikhathi ezijwayelekile phakathi nosuku, futhi ungaziyeki. Lokhu kuzokusiza ukugcina isimo sakho sengqondo sizinzile.
- Ukushintsha indlela odla ngayo akuyona into ezoletha imiphumela ngobusuku obubodwa. Yiba nesineke futhi kancane kancane wakhe imikhuba emihle.
- Qiniseka ukuthi uthintana nodokotela wakho ngaphambi kokuthatha noma yisiphi isithasiselo sokudla okunempilo.
No comments yet. Be the first to share your question or experience below.