Yini efika engqondweni yakho uma ucabanga 'ngokuzila ukudla'? Mhlawumbe kuyisenzo senkolo, noma into oyenzayo ukuze wehlise isisindo, akunjalo? Abantu abaningi bacabanga ukuthi ukuzila ukudla kuthinta umzimba kuphela. Kodwa bewazi ukuthi ukuzila ukudla kunezinzuzo ezinkulu emzimbeni nasengqondweni yethu? Ake sixoxe ngalokhu namuhla, njengokukhuluma nomngane.
Kwenzekani ngempela emzimbeni uma uzila ukudla?
Kulula kakhulu ukukuqonda lokhu. Cabanga ngale ndlela, umzimba wethu ufana nemoto. Imoto idinga uphethiloli ukuze isebenze. Ngokufanayo, umzimba wethu unamandla amakhulu okunikeza amandla emaseli. Lona ushukela esiwuthola ekudleni esikudlayo, okwaziwa ngokwezokwelapha ngokuthi 'iGlucose'.
Uma sichitha amahora amaningi singadli, le glucose iyaphela. Umzimba wenzani-ke? Njengokushintshela ethangini eligciniwe emotweni, uqala ukusebenzisa amafutha agcinwe emzimbeni. La mafutha aya esibindini sethu futhi adale umthombo wamandla okhethekile obizwa ngokuthi 'amaKetone'. Le nqubo ibizwa ngokuthi 'ukushintshashintsha kwe-Metabolic '.
Esikhathini esidlule, ngaphambi kokulima, okhokho bethu babephila ngokuzingela nokuqoqa amantongomane. Babengenakho ukudla njalo. Kwakukhona izikhathi lapho babehlala bengadli izinsuku eziningi. Yingakho imizimba yethu ijwayelene kahle nakho. Ngisho noma kungadingeki siye ekuzingeleni okunjalo namuhla, ukuhlala singadli isikhashana kunezinzuzo eziningi emizimbeni nasezingqondweni zethu.
Yiziphi izindlela zokuzila ukudla ezisetshenziswa abantu abaningi?
Kunezindlela eziningi ezahlukene zokuzila ukudla, kodwa ezinye zithandwa kakhulu kunezinye. Ake sibheke ukuthi ziyini.
| Indlela Yokuzila Ukudla | Indlela yokukwenza ilula. |
|---|---|
| Indlela engu-16/8 | Lokhu kuthandwa kakhulu. Udla kuphela phakathi nesikhathi samahora angu-8 osuku. Awudli amahora angu-16 asele. Isibonelo, udla ukudla kwakho kokuqala ngo-12 emini, bese ukudla kwakho kokugcina ngaphambi kuka-8 ebusuku. Awudli kuze kube ngu-12 emini ngosuku olulandelayo. |
| Indlela ye-5:2 | Ngale ndlela, udla ngokujwayelekile izinsuku ezi-5 ngesonto. Ezinsukwini ezimbili ezisele, uzikhawulela ekudleni okukodwa ngosuku (cishe amakhalori angu-500-600). |
Kubaluleke kakhulu: Ukungadli ukudla isikhathi eside, njengamahora angu-24, 36, noma angu-48, kungaba yingozi. Uma wenza lokho, umzimba wakho ungase ucabange ukuthi kukhona ukuntuleka kokudla, uyeke ukushisa amafutha, bese uqala ukugcina amafutha. Ngakho-ke, ungenzi ukuzila ukudla isikhathi eside ngaphandle kweseluleko sikadokotela.
Izinzuzo zokuzila ukudla kwengqondo
Manje ake sibone ukuthi lokhu kungazuzisa kanjani izingqondo zethu.
1. Ukucaca kokucabanga kanye namandla okukhumbula
Cabanga nje, umzimba wethu usindisa amandla ekugayeni ukudla. Lawo mandla angasetshenziswa ngqo ubuchopho. Futhi, njengoba ubuthi obungadingekile egazini buncishisiwe, ubuchopho buthola igazi elihlanzekile. Lokhu kwandisa izinto ezifana nokucaca kwakho komcabango, inkumbulo, kanye nokunaka . Ungase uzwe ubuhlungu bekhanda ezinsukwini ezimbalwa zokuqala, kodwa uma umzimba wakho usujwayele, uzobona umehluko.
2. Ukuvuselelwa komzimba nengqondo
Uma uzila ukudla, umzimba wakho udlula enkambisweni 'yokuhlanza'. Kufana nokuhlanza indlu. Kususa amangqamuzana amadala, onakele emzimbeni wakho bese kuvula indlela yamangqamuzana anempilo. Lokhu kuvuselela futhi kuvuselele umzimba wakho nengqondo yakho.
3. Amandla Okuqina Akhuphukile
Ukulawula ukudla kwakho akulula. Kudinga amandla amaningi engqondo. Uma unqoba le nselele, uzozizwa unelisekile futhi uzethemba. Umuzwa wokuthi "Ngingakwenza lokhu" uzokunika namandla okubhekana nezinye izinselele empilweni yakho.
Sebenzisa lawa macebiso ukuze uhlale uphilile futhi usheshe.
Uma ucabanga ukuzama lokhu, khumbula lezi zinto.
- Qala kancane: Ungazami ukuhlala ungadli konke ngesikhathi esisodwa. Yehlisa kancane kancane inani olidlayo bese uvumela umzimba wakho ukuthi uzivumelanise nezinsuku ezimbalwa.
- Gwema ukudla okunoshukela: Nakuba ukudla ukudla okunoshukela namabhisikidi kungakwenza uzizwe kahle ngaleso sikhathi, amazinga kashukela egazini lakho angase ehle ngemva kwesikhathi, akushiye uzizwa ukhathele futhi ulambile. Esikhundleni salokho, thola amandla akho ekudleni okuqukethe ama-carbohydrate ayinkimbinkimbi, njengesinkwa, ilayisi, inyama, amantongomane, namazambane.
- Nciphisa ukuzivocavoca kwakho: Gwema ukuzivocavoca okunzima ngezinsuku zokuzila ukudla. Njengoba umzimba ungenandlela yokululama, zikhawulele ekuzilolongeni okulula.
- Khuluma nodokotela wakho ngemithi yakho: Lokhu kubaluleke kakhulu. Uma uthatha noma yimuphi umuthi nsuku zonke, kufanele nakanjani ukhulume nodokotela wakho ngaphambi kokuqala ukuzila ukudla. Eminye imithi ayinconywa ukuthi ithathwe ngaphandle kokudla. Ngakho-ke, kubalulekile ukufuna iseluleko sezokwelapha.
- Uma uqala ukudla futhi, qala kancane: Ungadli ukudla okukhulu ngemva nje kokuzila ukudla. Qala ngokudla okulula bese kancane kancane ubuyela endleleni yakho yokudla evamile.
Laba bantu kufanele bagweme ukuzila ukudla.
Ukuzila ukudla akufaneleki kubantu abanezinkinga ezithile zempilo.
Qaphela: Uma unezinye zezimo ezilandelayo, gwema ukuzila ukudla ngokuphelele ngaphandle kweseluleko sikadokotela.
- Uma unesifo sikashukela
- Uma unesifo sezinso
- Uma usanda kuhlinzwa futhi uyalulama
- Uma ungumama oncelisayo
- Uma isisindo somzimba siphansi
Imikhawulo kanye negama lokugcina
Nakuba ukuzila ukudla kuyinto enhle, akusiyo impendulo yakho konke. Ukuthi udla nini, nokuthi udlani, kubaluleke kakhulu. Ukudla ukudla okunempilo kubalulekile.
Futhi, uma uzizwa ucindezelekile, ukhathazekile, noma ukhathazekile isikhathi eside, ukuzila ukudla kukodwa ngeke kukwelaphe. Akuyona indawo yokwelashwa kwezempilo yengqondo. Ezimweni ezinjalo, kungcono ukubonisana nomeluleki wezempilo yengqondo oqeqeshiwe noma udokotela wakho ukuze akunike iseluleko.
Umlayezo Wokuya Nawe Ekhaya
- Ukuzila ukudla kunezinzuzo eziningi emzimbeni kanye nengqondo (ukucaca komcabango, amandla engqondo).
- Uma uqala ukuzila ukudla, ungakwenzi konke ngesikhathi esisodwa, kodwa jwayela umzimba wakho kancane kancane.
- Uma unesifo esithile noma uphuza noma yimuphi umuthi, qiniseka ukuthi uthintana nodokotela wakho ngaphambi kokuzila ukudla.
- Khumbula ukuthi ukuzila ukudla akuthathi indawo yokudla okunempilo noma ukwelashwa kwengqondo okudingekayo.
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