Sekuyisikhathi sonyaka futhi... lapho sizithembisa khona ukuthi "Ngizokwehlisa isisindo manje" nokuthi "Ngizoyeka ukudla ukudla okungenamsoco." Kodwa ngokweqiniso, zingaki kulezi zithembiso esizigcinayo ngempela? Esikhathini esiningi, lezo zithembiso ziyakhohlwa ngoJanuwari, akunjalo? Ngakho-ke kuthiwani uma sicabanga ngendlela ehlukile kulokhu? Esikhundleni sokuthi nisebenze kanzima ninodwa, kuthiwani uma wonke umuntu endlini eqala lolu hambo olunempilo ndawonye? Leli kungaba ithuba elihle lokuqinisa imikhuba yenu yokudla kanye nezibopho zomndeni wenu.
Ake siqale ngezinguquko ezincane, hhayi izinto ezinkulu.
Ungazami ukushintsha yonke into ekhaya lakho ngesikhathi esisodwa. Uma wenza kanjalo, kuzoba nzima kakhulu futhi uzogcina udikibele. Ngakho ake siqale kancane . Cabanga ngezinto ezingenziwa ngokoqobo.
Cabanga ngakho ngale ndlela...
- Ungakwazi yini ukukhetha incwadi yokupheka elula nenamafutha amancane kulokhu bese ukhetha izitsha ezimbalwa ezizothandwa yiwo wonke umuntu emndenini?
- Ungakwazi yini ukwengeza eminye imifino noma isaladi encane ekudleni osuvele ukuphekile ekhaya?
- Kunzima ukuhlanganisa wonke umuntu emndenini ngesikhathi esisodwa emsebenzini, esikoleni, nasemakilasini. Kodwa asikwazi yini ukubeka eceleni okungenani usuku olulodwa ngesonto lapho wonke umuntu engadla khona isidlo sakusihlwa ndawonye?
Yilezi zinguquko ezincane eziba yimikhuba kancane kancane. Kufana nokwandisa inani lezikhathi ohlala phansi wabelane ngazo ngokudla nabanye abantu abasebenza ngaphansi kophahla lwakho, kodwa ngezikhathi ezahlukene. Qala ngosuku olulodwa ekuqaleni, bese ubona ukuthi ungalukhulisa lube yizinsuku ezingaki ngenyanga.
Khumbula, umgomo lapha ukudla okunempilo nokuchitha isikhathi ndawonye njengomndeni . Mhlawumbe uma ningenakukwenza lokhu phakathi nesonto, hlelani ukudla isidlo sakusihlwa ndawonye ngempelasonto. Kunikeza umndeni wakho ithuba lokuhlangana, futhi kukusiza ukuthi ugweme ama-burger nama-fries angempelasonto. Lokho kokubili umkhuba wokudla okunempilo kanye nesinqumo sikaNcibijane ongasigcina.
Izinzuzo ezimangalisayo zezempilo zokudla ndawonye
Lokhu kungaphezu nje kokuhlangana ndawonye. Abacwaningi bezokwelapha bathi ukudla ukudla ndawonye njengomndeni, ikakhulukazi isidlo sakusihlwa, kunempilo kakhulu. Isibonelo, ucwaningo lukaDkt. Matthew Gillman, uprofesa eHarvard Medical School, luthole ukuthi izingane ezidla njalo ukudla ndawonye nemindeni yazo zinemikhuba yokudla engcono kakhulu kunalezo ezingadli.
Lolu cwaningo luhilele izingane ezingu-16,000 eziphakathi kweminyaka engu-9 no-14. Kusobala ukuthi izingane ezidla ukudla nabazali bazo ...
- Yidla ufulawa omncane kanye nokudla okusheshayo.
- Phuza i-soda encane .
- Yidla izithelo nemifino eminingi .
Lokhu kunciphisa inani lamafutha agcwele aqongelela emizimbeni yezingane, okuyizinhlobo zamafutha anganqwabelana emithanjeni yethu yegazi futhi ayivale, kanye nama-carbohydrate akhulisa amazinga kashukela egazini futhi abangele izifo ezifana nesifo sikashukela .
| Umkhuba wokudla | Uma nidla ndawonye nomndeni | Uma udla wedwa |
|---|---|---|
| Ukudla okusheshayo kanye nezitsha zikafulawa | Ukuthatha okuncane | Ukuthatha okuningi kakhulu |
| Izithelo nemifino | Ukuthatha okuningi kakhulu | Ukuthatha okuncane |
| Amafutha Agcwele | Umzimba uthola okuncane | Kuningi kakhulu emzimbeni |
| Ingozi yesifo senhliziyo kanye nesifo sikashukela esikhathini esizayo | Ingozi ephansi | Ingozi iphezulu. |
Le mikhuba emihle yokudla eyakheka ngesikhathi sobuntwana kanye nentsha ithinta impilo yabo yonke. Lokho kusho ukuthi sidinga ukugxilisa imikhuba emihle nenempilo ezinganeni zethu kusukela zisencane.
Lokhu kuwusizo olukhulu ekubeni umzali omuhle.
Ukudla komndeni nakho kubalulekile ekukhuliseni izingane kahle. Iminyaka yocwaningo olwenziwe yi-Columbia University's National Center on Drug and Alcohol Abuse (CASA) iqinisekisile ngokuphindaphindiwe into efanayo.
"Lapho intsha idla isidlo sakusihlwa nabazali bayo kaningi , amathuba okuba ibheme, isebenzise izidakamizwa ezingekho emthethweni, noma isebenzise kabi utshwala ayancipha."
Isizathu salokhu ukuthi itafula lesidlo sakusihlwa liyindawo engcono kakhulu yokuba izingane zabelane ngemicabango yazo, izenzakalo zosuku lwazo, nezinkinga zazo nabazali bazo. Izingane zizwa sengathi abazali bazo bayabakhathalela futhi bayabalalela. Ngisho noma izingane ezincane zingase zisho izinto ezinjengokuthi "sishiye sodwa," ekujuleni kwenhliziyo, zilindele ukuthi abazali bazo bazithande futhi bazinakekele. Lesi sibopho singenye yezinto eziyinhloko ezibavimbela ukuba bahambe ngendlela engafanele.
Ungenza kanjani izikhathi zokudla zomndeni ziphumelele?
Kulungile, manje sesiyazi ukuthi lokhu kubaluleke kangakanani. Kodwa ukuze lokhu kuphumelele, sidinga ukunakekela izinto ezimbalwa.
- Cima i-TV nefoni: Lesi yisikhathi sokulalelana. Ungavumeli umsindo we-TV noma izaziso efonini yakho ziyonakalise.
- Ungayenzi itafula indawo yokulwa: Ungakhethi lokhu njengendawo yokuthethisa izingane zakho noma yokukhuluma ngezinkinga eziqongeleleke phakathi nesonto. Uma wenza kanjalo, izingane zakho zizoqala ukugwema ukuza etafuleni.
- Beka phambili ukuxhumana nokuxhumana: Lesi yisikhathi sokuba amalungu omndeni axhumane. Dala isimo lapho wonke umuntu engakwazi ukuveza imicabango nemizwa yakhe ngokukhululekile.
- Vumela izingane zakho zikhulume: Zibuze ngosuku lwazo. Khuluma ngalokho okwenzeke esikoleni, abangane bazo, nezinto ezizithandayo.
- Dala indawo elula nezolile: Abanye abacwaningi bathi ngisho nokukhanyisa ikhandlela elincane kungaletha ukuthula engqondweni futhi kudale isimo sengqondo esihle.
Lokhu akuyona into okufanele uyenze nsuku zonke. Kodwa uma ukwenza, kukuwe ukuthi ukwenze isikhathi esiletha injabulo kuwo wonke umuntu futhi siqinise izibopho zomndeni.
Umlayezo Wokuya Nawe Ekhaya
- Izixazululo zempilo ezenziwa umndeni wonke ndawonye cishe ziyophumelela kakhulu kunezo ozithatha wedwa.
- Ungenzi izinguquko ezinkulu. Qala ngento encane, njengokudla ndawonye usuku olulodwa ngesonto.
- Ukudla ndawonye kuthuthukisa ukudla okunomsoco kwezingane futhi kungabavikela ezifweni zesikhathi esizayo ezifana nesifo sikashukela nesifo senhliziyo.
- Lokhu kuzothuthukisa ukuxhumana nezingane futhi kuzisize zigweme ukwenza izinto ezimbi njengezidakamizwa.
- Itafula lesidlo sakusihlwa kufanele libe yindawo yokuxoxa ngenjabulo nokuqinisa izibopho zomndeni, hhayi indawo yokuxazulula izinkinga noma ukulwa.
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