Ingabe nawe uvame ukuzizwa unegesi? Noma uzizwa sengathi isisu sakho sigcwele? Ingabe ngezinye izikhathi uthola ubuhlungu besisu? Izinkinga zokugaya ukudla ezinjengalezi zivame kakhulu phakathi kwethu eSri Lanka. Ukudla esikudlayo, imikhuba yethu yokudla, konke lokhu kuthinta ngqo lokhu. Ngakho-ke namuhla, ake sixoxe ngendlela umuntu onezinkinga ezinjalo okufanele alungise ngayo amaphethini akhe okudla nokuphuza.
TDEE Calculator
Calculate the number of calories needed per day to lose, gain or maintain weight
Kungani sihlushwa yisisu kanje?
Kungaba nezizathu eziningana zalokhu. Kalula nje, amaphutha athile endleleni yethu yokuphila avame ukuba yimbangela.
Cabanga ngakho, sidla ukudla okupakishwe kahle neziphuzo ezinoshukela ezingakanani esitolo? Futhi sidla izithelo, imifino, kanye namakhambi amancane kakhulu acebile nge-fiber. Lokhu kunomthelela omkhulu ekusebenzeni kwesimiso sethu sokugaya ukudla.
Ngaphezu kwalokho, eminye imikhuba yokudla engafanele nayo iyimbangela yalokhu.
- Ukudla ngokushesha: Ukugwinya ukudla ngaphandle kokukuhlafuna kahle.
- Ukweqa ukudla: Ukweqa ukudla kwasekuseni nokwasemini bese udla ukudla okukhulu ebusuku.
- Izindlela zokudla ezingajwayelekile: Ukudla ngesikhathi esifanayo nsuku zonke.
Le mikhuba ingenza kube nzima ngesimiso sethu sokugaya ukudla ukwenza umsebenzi waso ngendlela efanele. Kodwa izindaba ezinhle ukuthi ngokwenza izinguquko ezithile emikhubeni yethu yokudla nokuphuza, eziningi zalezi zinkinga zingalawulwa.
Ukudla 'okumnandi' okulungele uhlelo lokugaya ukudla
Kulungile, ake sibone ukuthi yiziphi izinto ezilungele isisu sethu futhi okufanele zifakwe ekudleni kwethu. Lokhu kuzosiza ekunciphiseni inqubo yakho yokugaya ukudla.
Izithelo nemifino
Okuqukethwe kwefayibha namanzi kulokhu kudla kusiza ukuvimbela izimo ezifana nokuqunjelwa futhi kusiza nokugaya ukudla.
| Izinhlobo ezinhle zezithelo | Izinhlobo ezinhle zemifino |
|---|---|
| I-apula, ubhanana, i-avokhado | Ubhontshisi, izaqathi, ama-beet |
| Amagilebhisi, ikhabe, ipapaya | Ikhukhamba, i-broccoli, iklabishi |
| Umango, i-nectarine, i-kiwi | Isipinashi, ithanga, amazambane |
| Amapheya, ama-plum omisiwe (ama-Prunes) | Utamatisi, ama-radishes, ummbila |
Amaprotheni kanye nokusanhlamvu
Amaprotheni anamafutha aphansi kanye nokusanhlamvu okuphelele kuhle kakhulu esiswini sakho.
| Umthombo omuhle wamaprotheni | Okusanhlamvu okuhle |
|---|---|
| Amaqanda, inhlanzi, inyama engenamafutha amaningi | Isinkwa sikakolweni esiphelele/esinokolweni oluningi |
| Inkukhu (isikhumba sisusiwe), iTofu | Ilayisi elinsundu noma ilayisi eliluhlaza |
| Imifino efana ne-lentile, ubhontshisi oluhlaza, nobhontshisi oluhlaza | I-pasta kakolweni wonke |
| Amantongomane, ibhotela lamantongomane | Okusanhlamvu okufana ne-oats kanye ne-buckwheat |
Ukudla okufanele ukuqaphele kancane
Njengokudla okuhle, kukhona ukudla okungabangela ukucasuka kwesisu. Akudingeki uyeke ukukudla ngokuphelele, kodwa kuwukuhlakanipha ukunciphisa kancane.
- Ukudla okunamafutha nokuthosiwe: Ukudla okuthosiwe kakhulu (okudla okufushane, ama-fries) kuthatha isikhathi eside ukugaywa, okungabangela ukungakhululeki esiswini.
- Ukudla okunongwe kakhulu: Ukudla okunongwe kakhulu, okunongwe kakhulu kungabangela isilungulela kwabanye abantu.
- Ukudla okunoshukela nokumnandi: Izinto ezifana namakhekhe, amabhisikidi, neziphuzo ezinoshukela zingadala igesi.
- Ukudla neziphuzo zokwenziwa:Kungcono kakhulu ukugwema ukudla okupakishwe kahle ngangokunokwenzeka.
Into ebalulekile ukuthi akuwona wonke umuntu ofana. Ukudla okuyinkinga komunye umuntu kungase kungabi yinkinga komunye. Ngakho-ke, kubalulekile ukuthola ukuthi yikuphi ukungabekezeleli kwakho.
Uma unalezi zimpawu, qiniseka ukuthi ubona udokotela.
Uma ubuhlungu besisu sakho bungathuthuki naphezu kokwenza izinguquko ekudleni nasekusebenziseni imikhuba emihle, noma uma unezinye zezimpawu ezilandelayo, kubalulekile ukubona udokotela wakho ngokushesha . Lezi kungaba izimpawu zesimo esibucayi kakhulu.
| Izimpawu Zefulegi Elibomvu Okufanele Uziqaphele | |
|---|---|
| Isici | Incazelo |
| Igazi esitulweni | Uma indle yakho ibomvu noma imnyama inegazi. |
| Ukucanuzela noma ukuhlanza okuqhubekayo | Uma isicanucanu nokuhlanza kuqhubeka izinsuku eziningana. |
| Ukwehlisa isisindo okungachazeki | Uma ulahlekelwa isisindo ngokuzumayo ngaphandle kokuzama. |
| Ukuzizwa njalo kokukhathala okukhulu | Uma uhlala uzizwa ukhathele futhi ungenampilo ngaphandle kwesizathu. |
Uma unezimpawu ezinjengalezi, ungazami ukuzelapha ngokusesha i-inthanethi. Into engcono kakhulu ongayenza ukubona udokotela ofanelekayo, wenze izivivinyo ezidingekayo, bese uthola imbangela eqondile.
Umlayezo Wokuya Nawe Ekhaya
- Ukudla okudlayo kuthinta ngqo izinkinga zesistimu yakho yokugaya ukudla.
- Faka izithelo, imifino, kanye nokudla okusanhlamvu okugcwele i-fiber ekudleni kwakho.
- Nciphisa ukudla okunamafutha, okunoshukela, okunongwe kakhulu, kanye nokudla okupakishwe emaphaketheni ngangokunokwenzeka.
- Hlafuna ukudla kwakho kahle, udle kancane, futhi ukwenze umkhuba ukudla ngesikhathi esifanele.
- Uma unezimpawu ezifana negazi esitulweni sakho, ukuhlanza okuqhubekayo, noma ukwehla kwesisindo okungachazeki, kufanele nakanjani ubone udokotela.
No comments yet. Be the first to share your question or experience below.