Ingabe ufuna indlela yokwehlisa isisindo ngokushesha? Kungenzeka ukuthi uke wezwa ngale ndlela ebizwa ngokuthi "Ukudla Kwezempi" ezinkundleni zokuxhumana noma kumngane. Ithi unganciphisa amakhilogremu angu-10 (cishe amakhilogremu angu-4.5) ngesikhathi esifushane, njengesonto. Lokhu kuyakhanga ngempela. Kodwa, imiphumela esheshayo kangaka inhle kangakanani emizimbeni yethu? Namuhla, ake sixoxe ngeqiniso ngalokhu kudla kwezempi.
Kuyini lokhu kudla kwezempi?
Okokuqala, noma lokhu kubizwa ngokuthi ukudla "kwezempi", akunanto yakwenza nokudla kwezempi noma ukudla kwezempi. Kumane kuyicebo lokumaketha.
Kalula nje, lolu uhlelo lokudla olulawulwa amakhalori oluqinile kakhulu, olunesikhathi esifushane. Indlela iwukuhlukanisa izinsuku eziyi-7 zesonto zibe izingxenye ezimbili:
- "Ngezinsuku" (Usuku 3): Phakathi nalezi zinsuku ezintathu, izinhlobo kanye nenani lokudla ongakudla kulawulwa ngokuqinile. Inani lamakhalori owadlayo nsuku zonke liphansi kakhulu, phakathi kuka-1,100 no-1,400.
- Izinsuku "zokuphumula" (izinsuku ezi-4): Unikezwa inkululeko ethile ezinsukwini ezine ezizayo. Kodwa-ke, ngisho nangalezo zinsuku, welulekwa ukuthi ungadli amakhalori angaphezu kuka-1,500 ngosuku.
Cabanga ukuthi umuntu omdala ojwayelekile udinga amakhalori angaba ngu-1,600-3,000 ngosuku (kuye ngokuthi uneminyaka emingaki kanye nezinga lomsebenzi). Ngakho-ke ungacabanga ukuthi umzimba wakho uthola amandla amancane kangakanani kulokhu kudla. Ukuba sekudla okunamakhalori aphansi kangaka isikhathi eside kangaka akukuhle nhlobo emzimbeni wakho.
Lunjani uhlelo lokudla kulokhu kudla?
Inselele enkulu ngalokhu kudla ukuthi kuqinile kangakanani. Awunayo inkululeko yokukhetha ukuthi ufuna ukudla ini. Sebevele banqume ukuthi ufuna ukudla ini ngesidlo sasekuseni, sasemini, nesakusihlwa, nokuthi ufuna ukudla okungakanani. Azikho izidlo zokudla ezihlukene ongadla phakathi kwazo.
Nakuba okunye kokudla okukulolu hlobo lokudla (isib. amaqanda, i-broccoli) kungase kubonakale kunempilo, okunye (isib. ama-hot dog, ama-saltine crackers) akukuhle kangako.
Nasi uhlu lokudla abakunikezayo:
- Ikhofi noma itiye (ngaphandle koshukela noma ubisi)
- Isithelo segilebhisi
- Ubhanana, i-apula
- Isinkwa sikakolweni ophelele
- Ibhitela lamantongomane
- Amaqanda
- Inhlanzi ye-tuna (efakwe emathinini)
- Ama-hot dog
- Ushizi we-Cheddar
- I-ayisikhilimu ye-vanilla
Kulungile, manje ake sibone ukuthi ukudla okuvamile kulokhu kudla kubukeka kanjani.
| Ukudla | Uhlu lokudla okunqunyiwe |
|---|---|
| Isibonelo, isidlo sasekuseni sosuku olulodwa |
|
| Isibonelo, isidlo sakusihlwa sosuku olulodwa |
Izithasiselo ezingavamile
Lokhu kudla kuvumela abantu abane-allergies ethile yokudla ukuthi basebenzise ezinye izindlela zokufaka esikhundleni. Kodwa lezo zindlela zokufaka esikhundleni nazo ziyamangaza kakhulu. Isibonelo, bathi uma ungakwazi ukudla i-grapefruit, ungaphuza ithisipuni elilodwa nengxenye ye-baking soda engilazini yamanzi esikhundleni salokho. Isizathu ukuthi i-baking soda inomphumela ofanayo ku-pH yomzimba njengoba kunjalo nge-grapefruit. Kufanele sicabange kabili ngezinto ezinjengalezi ezingenasisekelo sesayensi.
Yiziphi izinzuzo kanye nokungalungi kwangempela kwale ndlela?
Noma yikuphi ukudla kunezinzuzo nezinkinga zako. Lokhu akuhlukile.
Yebo, ungase ubone ukwehla kwesisindo ngesikhathi esifushane. Kodwa umbuzo uwukuthi, ingabe ngempela amafutha onawo emzimbeni wakho alahlekayo?
| Ochwepheshe | Ububi |
|---|---|
| Imiphumela esheshayo: Ngenxa yokudla amakhalori aphansi kakhulu, ukwehla kwesisindo kwenzeka ngesikhathi esifushane. Lokhu kuvame ukwehla kwesisindo samanzi kanye nemisipha. | Ukushoda kokudla okunempilo: Lolu hlelo lokudla alunikezi umzimba amavithamini abalulekile, amaminerali kanye ne-fiber. |
| Ubulula: Asikho isidingo sokupheka noma yini emnandi. Kukhona ukudla okulula okungathengwa esitolo. | Kunzima ukukugcina: Awukwazi ukudla ukudla okunemithetho eqinile kangaka isikhathi eside. Ukhathele kakhulu futhi ulambile. |
| Akubizi: Azikho izitsha ezibizayo kulolu hlu. | Ukulahlekelwa yimisipha: Ekudleni okunje, umzimba ulahlekelwa yimisipha ebalulekile kunokushisa amafutha. |
| Ukunciphisa izinga lakho lokugaya ukudla: Umzimba wakho ucabanga ukuthi uphelelwa ukudla. Ngakho-ke, ukuze wonge amandla, wehlisa izinga lakho lokugaya ukudla. Lokhu kusho ukuthi ushisa amandla amancane ngisho noma uhleli nje unganyakazi. | |
| Ukwanda Kwesisindo Okuphindaphindekile: Uma uqala ukudla ngendlela evamile ngemva kokuyeka ukudla, ungase ukhuluphale ngokushesha kunangaphambili ngenxa yesilinganiso sakho sokugaya ukudla esiphansi. | |
| Imikhuba yokudla engafanele: Lokhu kungaholela emibonweni emibi ngokudla, ukungakwazi ukulawula ukudla kwakho, kanye nesilingo sokudla ngokweqile. |
Ngokombono kadokotela, ingabe lokhu kuyingozi ngempela?
Ochwepheshe bezokudla kanye nodokotela bayakwenqabela kakhulu ukudla okuthandwayo okufana nalokhu. Kunezizathu eziningana.
Into yokuqala uhlobo lwesisindo osilahlayo . Nakuba lokhu kudla kungakusiza ukuthi unciphise isisindo ngokushesha, kuzokwenza ukuthi ulahlekelwe isisindo esibalulekile semisipha namanzi. Akuyona amafutha ofuna ukuwalahla ngempela. Imisipha ibalulekile emandleni nasemzimbeni wethu. Imisipha ilahlekelwa isisindo ngokwemvelo njengoba siguga. Lokhu kubizwa ngokuthi "i-Sarcopenia". Le nqubo ingasheshiswa ukudla okufana nalokhu.
Iphuzu lesibili yizingozi zempilo . Ukudla okucutshungulwe njenge-hot dog nama-cracker kulokhu kudla akukuhle ezifweni ezifana nesifo senhliziyo. Lolu hlobo lokudla alufaneleki nhlobo kumuntu onezifo ezifana nesifo sikashukela.
Indlela engcono kakhulu nephephile yokushisa amafutha ukunciphisa isisindo kancane kancane, cishe amakhilogremu angu-0.5-1 ngesonto.
Ekugcineni, lokhu kudla akukufundisi lutho. Akukufundisi ukuthi ungadla kanjani ngendlela enempilo noma ushintshe indlela yakho yokuphila. Kumane kuyibhandeshi lesikhashana.
Ngakho-ke unciphisa kanjani isisindo ngendlela efanele?
Into engcono kakhulu ongayenza ukuyeka ukuphishekela izilungiso ezisheshayo bese ulandela indlela yokuphila enempilo engagcinwa isikhathi eside.
1. Yidla ukudla okulinganiselayo: Yidla ukudla okuhlanganisa imifino, izithelo, okusanhlamvu okuphelele, amaprotheni angenamafutha amaningi (inhlanzi, inkukhu, udali), kanye namafutha anempilo (ukwatapheya, amantongomane).
2. Phuza amanzi anele: Phuza amanzi amaningi usuku lonke. Gwema iziphuzo ezinoshukela.
3. Vivinya umzimba njalo: Zivocavoce njalo, njengokuhamba ngezinyawo noma ukugibela ibhayisikili, okungenani imizuzu engama-30 ngosuku.
4. Xhumana nodokotela wakho: Lena yinto ebaluleke kakhulu. Ngaphambi kokuqala noma yiluphi uhlelo lokunciphisa isisindo, xhumana nodokotela womndeni wakho . Uzokuchazela ukuthi iyiphi indlela ephephile nefaneleka kakhulu yomzimba wakho kanye nesimo sakho sempilo.
Umlayezo Wokuya Nawe Ekhaya
- Ukudla Kwezempi uhlelo lokudla lwesikhashana, oluqinile, olunamakhalori aphansi kakhulu olungahlobene neze nezempi.
- Ngisho noma ukudla okufana nalokhu kungaholela ekwehleni kwesisindo ngokushesha, isisindo osilahlayo sibalulekile emisipheni namanzini, hhayi emafutheni.
- Lokhu kungaholela emiphumeleni emibi njengokuntuleka kokudla okunempilo, ukwehla kwesilinganiso sokusebenza komzimba, kanye nokubuyiselwa kwesisindo ngemva kokuyeka ukudla.
- Ngenxa yokuthi iqukethe ukudla okucutshunguliwe, ayifanele abantu abanezimo ezifana nesifo sikashukela noma isifo senhliziyo.
- Esikhundleni sokulungisa ngokushesha, kunempilo ukulandela ukudla okulinganiselayo, ukuzivocavoca, kanye nohlelo lwesikhathi eside oluhambisana neseluleko sikadokotela wakho.
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