Wake wazizwa isisu sigcwele futhi ugcwele umoya esiswini sakho ngemva kokudla ukudla okumnandi? Noma wake wazizwa ushiswa esifubeni sakho (isicanucanu)? Lezi izinto ezicasulayo ngempela. Ngakho-ke namuhla, ake sixoxe ngamathiphu alula kodwa abaluleke kakhulu azokusiza ukuthi ugaye ukudla okudlayo ngaphandle kwezinkinga ezinjalo. Kodwa khumbula, uma lezi zimpawu ziqhubeka noma ziba zimbi kakhulu, kufanele nakanjani ubone udokotela wakho .
1. Sebenzisa amandla emifino, izithelo, namantongomane.
Kalula nje, ukudla okusekelwe ezitshalweni kungumngane omkhulu ohlelweni lwethu lokugaya ukudla. Kuqukethe i-fiber, ebizwa ngokuthi 'i-fiber' . Le fiber ihlanza ingaphakathi lamathumbu ethu, njengokuwashanela ngomshanelo. Lokhu kunciphisa ingozi yezinkinga ezifana nokuqunjelwa. Enye into enhle ukuthi ukudla ukudla okune-fiber kukwenza uzizwe usuthi ngokushesha, okuwusizo kakhulu kulabo abazama ukwehlisa isisindo.
Ngakho-ke, zama ukwengeza ukudla okufana nalokhu osukwini lwakho:
- Zonke izinhlobo zemifino
- Isithelo
- Amantongomane afana nama-cashew, amantongomane, kanye nembewu efana nembewu yethanga kanye nembewu yekhabe
- Okusanhlamvu okuphelele (isb., ilayisi elibomvu, i-oats, i-millet)
- Imifino efana ne-lentile, ubhontshisi, uphizi kanye nobhontshisi oluhlaza
Into ebaluleke kakhulu ukuthi, ungaqali ukudla i-fiber eningi ngesikhathi esisodwa. Yengeze kancane kancane ekudleni kwakho. Futhi, kubalulekile ukuphuza amanzi amaningi uma udla i-fiber. Ngoba i-fiber iyasebenza ngempela uma imunca amanzi. Ngaphandle kwalokho, ungase uzwe ubuhlungu besisu kanye negesi.
2. Yenza amanzi bese upheka isobho kubangani bakho abakhulu.
Amanzi abalulekile emizimbeni yethu. Abalulekile nasenqubweni yokugaya ukudla. Uketshezi olufana namanzi, isobho, nomhluzi wemifino kusiza ukudla esikudlayo ukuthi kudlule kalula emathunjini ethu.
Uma ungathandi isobho kangako, zama lokhu okulandelayo:
- Itiye elinocezu lwejinja.
- Ingilazi yamanzi enengxenye yekhukhamba, ulamula, kanye nelayimu
- Itiye lezitshalo ezifana ne-coriander ne-ranawara
Kodwa khumbula, utshwala buqeda amanzi emzimbeni, okusho ukuthi kunciphisa amazinga amanzi. Futhi, iziphuzo ezinamazinga aphezulu e-caffeine, njengekhofi, zingavuselela amathumbu kwabanye abantu futhi zibangele ukuquleka. Iziphuzo ezine-carbon (njenge-soda) nazo zingandisa i-asidi yesisu futhi zibangele isilungulela.
3. Ingabe kufanele sishintshe indlela esidla ngayo kancane?
Sivame ukudla ukudla okuningi ngokushesha. Lokhu kuwukungalungi okukhulu esiswini sethu. Enye yezindlela ezinhle kakhulu zokusiza uhlelo lwakho lokugaya ukudla ukudla okuncane, kancane kancane, futhi ukuhlafune kahle.
Ukuhlafuna ukudla kwakho kahle kuqinisekisa ukuthi isinyathelo sokuqala senqubo yokugaya ukudla senzeka emlonyeni, okunciphisa inani lomsebenzi okufanele wenziwe yisisu sakho.
4. Ukuzivocavoca umzimba akuyona nje into yokuzilibazisa!
Izinzuzo zokuzivocavoca azinamkhawulo. Ngaphezu kwempilo yenhliziyo kanye nokulawula isisindo, ubuwazi ukuthi ukuzivocavoca kusiza nokugaya kwethu? Abantu abaphila impilo esebenzayo banesikhathi esilula kakhulu sokugaya ukudla.
Kodwa qaphela isikhathi. Abanye abantu bangase bazizwe bengakhululekile esiswini uma bezivocavoca ngokushesha ngemva kokudla. Ngakho-ke kungcono ukuzivocavoca ngaphambi kokudla, noma okungenani ihora ngemva kokudla.
5. Masisize 'amagciwane amahle' esiswini (ama-Probiotics)
Amathumbu ethu ayikhaya lohlobo "lwamagciwane amahle" asiza futhi alungele impilo yethu. Siwabiza ngokuthi ama-probiotic . Lawa magciwane amahle asiza ezintweni eziningi, njengokugaya ukudla nokukhiqiza amavithamini.
Singathola la magciwane amahle ekudleni okufana nalokhu:
- I-yogathi
- Ubisi olukhishwe amafutha
- Ukudla okubilisiwe
Ngaphezu kokuzifaka ekudleni kwakho, ungazithatha futhi njengezithasiselo, uma kudingeka, ngaphansi kweseluleko sikadokotela.
6. Qaphela kancane ngokudla okunamafutha.
Kokudla esikudlayo, amafutha, okungukuthi, ukudla okunamafutha, kuthatha isikhathi eside ukugaywa. Kungenzeka ukuthi uke wazizwa ugcwele futhi usinda ngemva kokudla into efana nesangweji elinamafutha amaningi, ilayisi elithosiwe, noma ama-patties noma ama-roll.
Ngakho-ke, kungcono ukunciphisa ukudla okunamafutha amaningi njengalokhu.
- Nciphisa ukudla okufana nama-hamburger nama-chips.
- Zijwayeze ukuyosa, ukubilisa, nokupheka ukudla kwakho ngomusi kunokukuthosa ngamafutha.
- Khetha inyama nenhlanzi enamafutha aphansi.
7. Thola ukuthi yikuphi ukudla okungakusebenzeli.
Ngezinye izikhathi, ukudla okuthile kungabangela ukuphazamiseka kwesisu. Ngakho-ke, ngosuku ohlushwa yisisu ngalo, bhala phansi okuncane ngalokho okudlile ngalolo suku nokuthi uzizwe kanjani. Lokhu sikubiza ngokuthi 'idayari yokudla'. Lokhu kuzokusiza ukuthi ubone kalula ukuthi yikuphi ukudla okungasebenzi kahle kuwe.
Ethebuleni elingezansi, ungabona okunye kokudla okuvame ukubangela izinkinga kubantu.
| Uhlobo lokudla | Izinkinga ezivamile ezingase zivele |
|---|---|
| Ukudla okune-asidi (utamatisi, amawolintshi, i-grapefruit) | Isilungulela |
| Ukudla kobisi nobisi (ubisi, ushizi) | Ukuqunjelwa, igesi, ubuhlungu besisu (kwabanye abantu) |
| Ukudla okunongwe kakhulu, okune-chili | Ubuhlungu besifuba, ubuhlungu besisu, ukuqunjelwa |
| Ukudla okwenziwe ngo-anyanisi nofulawa kakolweni | Umoya, ukungakhululeki esiswini (kwabanye abantu) |
Ukubhema nakho kunomthelela omubi kakhulu enqubweni yokugaya ukudla. Ngakho-ke kumuntu ofuna izizathu zokuyeka ukubhema, lesi kungaba yisizathu esihle.
8. Kubaluleke kangakanani ukulawula ukucindezeleka?
Ungase umangale ukwazi ukuthi ingcindezi esiyizwayo, okungukuthi , ukucindezeleka , ithinta ngqo ukusebenza kwesisu sethu. Kukhona ukuxhumana okunamandla kakhulu phakathi kobuchopho bethu kanye nohlelo lwethu lwamathumbu. Uma ingqondo yethu ikhathazekile, yilokho okubangela ukuphazamiseka kwesisu.
Ngakho-ke, zama ukugcina ingqondo yakho ikhululekile ngangokunokwenzeka. Izinto ezifana nokuzindla, ukulalela umculo, kanye nokuzibandakanya nomsebenzi wokuzilibazisa owuthandayo zingakusiza ukuthi ulawule ukucindezeleka.
9. Uma lezi zinto zingasebenzi, bona udokotela.
Uma uke wazama zonke lezi zinto futhi usenezinkinga zesisu, ungazinaki. Ngezinye izikhathi, lezi zimpawu zingabangelwa esinye isimo sezokwelapha noma imithi ethile oyiphuzayo.
Ngakho-ke, qiniseka ukuthi ubona udokotela wakho futhi umtshele ngezinto ezikukhathazayo. Uma uya, ungakhohlwa ukuletha uhlu lwazo zonke izidakamizwa ozithathayo . Lokhu kuzosiza udokotela ukuthola imbangela yangempela yenkinga.
Umlayezo Wokuya Nawe Ekhaya
- Faka ukudla okucebile nge-fiber njengemifino, izithelo, kanye nokudla okusanhlamvu okuphelele ekudleni kwakho.
- Phuza amanzi amaningi kanye nezinye izinto eziwuketshezi (isib. isobho) usuku lonke.
- Uma udla, yenza umkhuba wokudla kancane, kancane kancane, bese uhlafuna kahle.
- Yenza kube lula ukugaya ukudla ngokuzivocavoca okungenani izinsuku ezimbalwa ngesonto.
- Gwema ukudla okunamafutha amaningi, okunongwe kakhulu, kanye nokudla okwaziwayo ukuthi kuyingozi kuwe.
- Ukulawula ukucindezeleka kubalulekile futhi ohlelweni lokugaya ukudla olunempilo.
- Uma izimpawu ziqhubeka naphezu kokulandela le miyalelo, qiniseka ukuthi ubona udokotela.
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