Ukudla Okuthambile Kokuhlunguphaza Kwesisu - Kuyini? Ake sithole!

Nawe ngezinye izikhathi uke waba nobuhlungu besisu, noma mhlawumbe ngemva kokuhlinzwa, futhi udokotela ukutshelile ukuthi 'udle ukudla okulula izinsuku ezimbalwa'? Khona-ke ungase uzibuze, 'Kuyini ngempela lokhu kudla okulula? Ukwenza kanjani lokhu ngempela?' Yilokho esizokhuluma ngakho namuhla. Ukukwazi kahle lokhu kuzoba usizo kakhulu kuwe.

Kuyini lokhu kudla okuthambile?

Kalula nje, ukudla okuthambile ukudla okulula ukuhlafuna, okuthambile, futhi okune-fiber encane futhi okugaya ngokushesha . Ngezinye izikhathi sikubiza lokhu ngokuthi ukudla okuthambile kwesisu (GI) . Lolu hlobo lokudla luvame ukunconywa ngemva kokuhlinzwa, uma unesisu esibuhlungu, noma uma ufuna nje ukunikeza amathumbu akho ikhefu. Cabanga ngakho, amathumbu ethu afana nomshini. Ngezinye izikhathi adinga ikhefu, okuthile okufanele asebenze kukho, akunjalo? Lokhu kuyafana.

Uma ulandela lokhu kudla, kufanele udle ukudla 'okugayeka kalula' futhi ugweme ukudla 'okunzima ukugayeka' . Njengoba nje sifaka uwoyela omuhle emotweni kuphela, kufanele sondle izisu zethu ngokudla okufanele nokulula ngesikhathi esifanele.

Kubalulekile ukuqhubeka nokudla ngale ndlela kuze kube yilapho udokotela wakho noma isazi sokudla esikutshele ukuthi wenze kanjalo. Lokhu kungathatha amasonto amabili kuya kwamathathu, noma kuze kube yilapho isifiso sakho sokudla sibuya futhi ukuhamba kwakho kwamathumbu kubuyele esimweni esijwayelekile. Uma ukuthola kunzima ukudla ekhaya, qiniseka ukuthi ukhuluma nodokotela wakho noma isazi sokudla. Bazokwazi ukukusiza.

Ukuthi nje othile uthe akuzona zonke izinhlobo zokudla ezikulungele, akusho ukuthi zikulungele. Uma uzizwa uvuvukele noma unezinkinga zesisu ngemva kokudla ukudla okuthile, yeka ukudla lokho kudla izinsuku ezimbalwa bese uzama futhi. Umzimba womuntu wonke uhlukile, ngakho-ke kufanele uthole okukusebenzelayo.

Ungakhohlwa ukufunda amalebula okudla okupakishiwe okuthenga esitolo ngokucophelela . Okudingeka ukubheke ukukhetha ukudla okunama -fiber angaphansi kwamagremu amabili ngokuphakelwa ngakunye. Ngoba kulokhu sibheka ukudla okunama-fiber aphansi.

Ngaphandle kokuthi isazi sakho sokudla noma udokotela wakho ekweluleke ngenye indlela, ungakhetha ukudla okulula kanje. Khumbula, uma uzizwa ungakhululekile ngemva kokudla ukudla okuthile, yeka ukukudla amasonto ambalwa bese uzama futhi kamuva.

Yini enye okufanele siyiqaphele lapho silandela lokhu kudla okuthambile?

Kulungile, manje ake sibone ukuthi yimaphi amanye amaphuzu abalulekile adingekayo ukuze ulandele lokhu kudla ngendlela efanele. Uma ulandela lokhu ngendlela efanele, lokhu kudla kuzoba usizo olukhulu ekukusizeni ukuthi ululame ngokushesha.

• Hlafuna ukudla kwakho kahle: Lokhu kungenye yezinto ezibaluleke kakhulu. Hlafuna konke ukudla okudlayo kuze kube yilapho kufana namazambane athosiwe.Yebo. Ungagwinyi ukudla ngokushesha nje lapho ukufake emlonyeni wakho. Lapho uhlafuna ukudla kakhulu, kuba lula ngomzimba wakho ukugaya. Njengoba nje sihlafuna irayisi eligcwele kahle, lizwakala lilula esiswini sethu. Lokhu kunciphisa kakhulu umthwalo esiswini sethu.
• Yidla izikhathi eziningana ngosuku: Kulula ukudla ukudla okuncane okungu-4 noma okungu-6 ngosuku kunokudla okukhulu okungu-3 ngesikhathi esisodwa. Qhubeka udla ukudla okuncane njalo emahoreni ambalwa phakathi nosuku. Lokhu kuzosiza isisu sakho sizizwe singagcwali kakhulu futhi kwenze kube lula ukugaya ukudla.
• Phuza amanzi amaningi: Kufanele uphuze okungenani izingilazi zamanzi ezingu-8 ngosuku. Lokhu kuhlanganisa ukudla okumanzi njenge-pudding, i-ayisikhilimu, i-sherbet, ama-ice lollies (njenge-Popsicles®), isobho, i-jelly, ne-yogurt. Akulungile ukuvumela amanzi ahlale emzimbeni wakho, ikakhulukazi uma ululama.
• Qaphela ukuntuleka kokudla okunempilo: Njengoba lokhu kudla kuvimbela ukudla okuthile (ikakhulukazi imifino, izithelo, kanye nemifino ene-fiber ephezulu, okunzima ukuyigaya), ungase uphuthelwe ezinye zezakhamzimba umzimba wakho ozidingayo. Uma welulekwa ukuthi udle ngale ndlela isikhathi esingaphezu kwamasonto amabili kuya kwamathathu , kungadingeka ukuthi uthathe amavithamini amaningi . Kodwa-ke, kufanele ukhulume nodokotela wakho ngaphambi kokuthatha noma yisiphi isithasiselo samavithamini noma amaminerali. Yibo abazokutshela ngqo ukuthi udinga ini nokuthi kungakanani. Akuwona umqondo omuhle ukuthatha amavithamini ngokuthanda kwakho.
• Indlela yokwengeza i-fiber: Uma izimpawu zakho sezithuthukile, kufanele uqale kancane kancane ukufaka ukudla okucebile nge-fiber ekudleni kwakho . I-fiber iyingxenye ebalulekile yokudla okulinganiselayo. I-fiber ibalulekile ekusebenzeni kwamathumbu nokuvimbela ukuqunjelwa. Ungafaki okuningi ngesikhathi esisodwa. Zama ukufaka ukudla okusha (isb., imifino noma izithelo ezine-fiber ephezulu) njalo ezinsukwini ezingu-2-3 ukuze ubone ukuthi kuyaphazamisa isisu sakho, kuyakugcwalisa, noma kuyashintsha ukunyakaza kwamathumbu akho.
• Yidla ukudla okunhlobonhlobo: Ukudla ukudla okunhlobonhlobo kubaluleke kakhulu empilweni enhle. Esikhundleni sokudla into efanayo nsuku zonke, zama ukudla izinto eziningi ezahlukene ngangokunokwenzeka (ngaphakathi kwale mikhawulo yokudla elula). Ngaleyo ndlela, uzothola cishe zonke izakhamzimba umzimba wakho ozidingayo.

Into ebaluleke kakhulu ukwenza konke lokhu ngaphansi kwesiqondiso sikadokotela wakho noma isazi sokudla okunempilo. Yibo abaziyo ukuthi yini engcono kakhulu ngesimo sakho. Uma unemibuzo, ungangabazi ukubabuza.

Kulungile, ake sibone ukuthi singalulungiselela kanjani uhlelo lokudla lwesampula losuku. Lokhu kwenzelwe ukuthi kube lula ukukugaya futhi kufaneleke emasontweni amabili kuya kwamathathu okuqala ngemva kokuhlinzwa. Kodwa lesi yisibonelo nje, ungakushintsha ngokuya ngokuthanda kwakho, ukulula kwakho, kanye nalokho onakho ekhaya.

Ake sibone ukuthi imenyu yesampula ibukeka kanjani.

Nasi uhlelo lokudla losuku ongathola umbono walo. Lokhu kulula futhi kulula ukukugaya.

Isidlo sasekuseni

Inketho 1:

• I-omelet enoshizi.
• I-croissant noma i-muffin yesiNgisi.
• Amathisipuni amabili ejeli yamagilebhisi.
• Ingilazi yobisi (2% amafutha) (cishe ama-ounces ayi-8).

Inketho 2:

• 3/4 indebe ye-vanilla Greek yogurt.
• Ubhanana (ovuthiwe kahle).
• Ucezu lwesinkwa esimhlophe olufakwe ibhotela noma ibhotela lamakinati.
• Inkomishi yetiye (eshisayo noma ebandayo, enoshukela omncane).

Isidlo sasemini

Inketho 1:

• Inkukhu eyosiwe (cishe ama-ounces angu-4) neparsley eqoshiwe kahle.
• 1/2 indebe yamazambane ahlutshiwe, abilisiwe kahle, futhi acoliwe, kanye ne-gravy ensundu ebushelelezi.
• 1/2 indebe yobhontshisi obuluhlaza obubilisiwe obusemathinini.
• 1/2 indebe ye-applesauce.
• Ibhisikidi elinama-chocolate chips.
• Ingilazi yelamula.

Inketho 2:

• Isandwichi ye-turkey kanye noshizi waseSwitzerland eyenziwe ngezingcezu ezimbili zesinkwa se-rye esingenambewu, kanye ne-mayo encane kanye ne-mustard ukunambitha.
• 1/2 indebe ye-applesauce.
• Iphakethe elincane lama-chips amazambane abhakiwe, angaba amagremu angu-20-30.
• Ingilazi yelamula.

Ukudla Kwasemini Okulula

• Ucezu lweshizi le-mozzarella string.
• Ama-crackers amane noma ayisithupha kasawoti, noma iphakethe lama-pretzels angangesidlo esincane.
• Ingilazi yamanzi.

Isidlo sakusihlwa

• Isidlo se-pasta se-penne esine-meat sauce. Uma uthanda, fafaza ushizi we-Parmesan phezulu bese ufaka amafutha omnqumo noma ibhotela elincane.
• Ucezu lwesinkwa sase-Italy esingenambewu.
• Inkomishi yezaqathi ezibilisiwe kahle.
• 1/2 indebe ye-ayisikhilimu ye-vanilla.
• Ingilazi yetiye elibandayo.

Ukudla Okusheshayo Kwakusihlwa

• 1/2 indebe ye-cottage cheese, i-pudding, noma i-jelly.
• 1/2 indebe yamapentshisi asemathinini.
• Ingilazi yamanzi.

Manje cishe usunomqondo omuhle wokuthi ukudla okuthambile kuyini nokuthi ungakuhlela kanjani. Khumbula, lesi yisibonelo nje. Ungakhuluma nodokotela wakho noma isazi sokudla ukuze eze nohlu lokudla olufanele wena. Bangase bakutshele ukuthi wengeze noma ususe okunye ukudla ngaphezu kwalokhu.

Ngakho-ke, uthini umyalezo osuka kule ndaba okufanele uwuthathe uye ekhaya?

Kulula kakhulu. Uma udokotela ekutshela ukuthi udle ukudla okuthambile , ukutshela ukuthi unike isisu sakho kanye nohlelo lokugaya ukudla ukuphumula kancane, ukuze kusebenze kalula. Lokhu akuyona into okufanele uyesabe, kuyinto oyenzayo ukusheshisa ukululama kwakho.

• Into eyinhloko okufanele uyikhumbule ukuhlafuna ukudla kwakho kahle bese udla kancane. Yenza lokhu kube umkhuba.
• Ukudla ukudla okuncane kaningana ngosuku kungcono kunokudla ukudla okukhulu okukodwa ngesikhathi. Kulula ngesisu.
• Phuza amanzi amaningi. Ungavumeli umzimba wakho wome.
• Gwema ukudla okukwenza uzizwe ungakhululekile okwesikhashana. Akuzona zonke izinto ezilungele wonke umuntu.
• Qaphela okuqukethwe yi-fiber ekudleni okupakishiwe. Funda ilebula.
• Ungathathi izinto ezifana namavithamini ngaphandle kweseluleko sikadokotela. Kungabangela ezinye izinkinga.
• Uma usuzizwa ungcono, qala ukufaka i-fiber eyengeziwe ekudleni kwakho. Khuluma nodokotela wakho ngalokhu.

Into ebaluleke kakhulu ukulandela imiyalelo kadokotela wakho noma uchwepheshe wezokudla. Yibo abazokuqondisa ngendlela efanele ngesimo sakho. Ngakho-ke, akukho okufanele ukhathazeke ngakho. Lokhu kungokwesikhashana nje. Uma ukwenza kahle, uzolulama ngokushesha futhi ukwazi ukudla ukudla okuthandayo futhi! Ngikufisela ukululama okusheshayo!

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