Ingabe udokotela ukutshelile ukuthi unesifo sikashukela, noma isifo sikashukela sohlobo lwesibili? Lapho esho lokho, kumelwe ukuthi wesaba, "O, manje ngeke ngikwazi ukudla kahle njengoba ngangivame. Kuzodingeka ngiyeke konke ukudla engikuthandayo, akunjalo?" Kodwa asikho ngempela isidingo sokwesaba. Yebo, kuzodingeka wenze izinguquko ezincane ekudleni kwakho. Kodwa lokho akusho ukuthi kufanele uyeke ukudla okuthandayo unomphela. Into ebaluleke kakhulu ukwenza uhlelo oluhle lokuphatha lesi simo.
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Singashintsha kanjani lokho esikudlayo?
Ushintsho olukhulu okudingeka silwenze ngemva kokuthola ukuthi sinesifo sikashukela ukunakekela ukudla kwethu. Indlela engcono kakhulu yokwenza lokhu ukukhuluma nodokotela wakho. Angakudlulisela kudokotela wezokudla ukuze akwenzele uhlelo lokudla oluzokusiza ukulawula amazinga kashukela egazini lakho.
Kalula nje, sidinga ukudla okuncane kokudla okuthile, sidle ukudla okwengeziwe. Cabanga ngemizimba yethu njengezimoto. Uma sifaka uphethiloli ongafanele emotweni, injini izoba nezinkinga, futhi uma sidla ukudla okungafanele imizimba yethu, izinto ezifana namazinga kashukela egazini zizophela.
Isifo sikashukela asisona isiphetho sempilo. Kungenzeka ukuphila impilo ejabulisayo ngokuphathwa nokulawulwa okufanele.
Ake sibheke ithebula elingezansi ukuze sibone ukuthi yini okufanele siyifake ekudleni kwethu nokuthi yikuphi ukudla okufanele sikunciphise.
| Yidla Okuningi | Nciphisa noma Gwema |
|---|---|
| Imifino nezithelo ezicebile ngefayibha: Izinto ezifana nesipinashi, i-kale, i-okra, i-papaya, kanye ne-murder. Uma kukhulunywa ngezithelo, i-papaya, i-guava, kanye ne-mango zinhle. | Iziphuzo ezinoshukela: Iziphuzo ezinoshukela, iziphuzo zezithelo ezipakishiwe, iziphuzo ezineziphuzo zokwenziwa. |
| Okusanhlamvu Okuphelele: Okusanhlamvu okuphelele njengelayisi elinsundu, i-millet, i-oats, ibhali, uphizi, ubhontshisi oluhlaza kanye noshizi. Lokhu kuvame ukuphakamisa amazinga kashukela egazini. | Ama-dessert amaningi ngofulawa noshukela:Kudingeka sinciphise kakhulu inani lamakhekhe, amabhisikidi, ama-pudding, i-ayisikhilimu, kanye namaswidi ethu endabuko (dodol, kevum). |
| Imikhiqizo yobisi enamafutha aphansi: I-yogurt enamafutha aphansi, ubisi olunamafutha aphansi. | Ukudla Okucutshunguliwe: Izinto ezifana namasoseji, ama-meatball, izinhlanzi ezisemathinini (ezinamafutha), ama-noodle, njll. Lokhu kudla kugcwele ushukela ofihliwe, usawoti (i-sodium), namafutha agcwele angenampilo. |
| Imifino: Ama-lentile, ama-chickpeas, uphizi, nobhontshisi kucebile ngamaprotheni kanye ne-fiber. | Ukudla okuthosiwe: Nciphisa ukudla okunamafutha njenge-parathas, ama-roll, ama-patties, kanye ne-kottu ngangokunokwenzeka. |
Njengoba ubona, akudingeki siyeke ngokuphelele ukudla ama-carbohydrate. Okubalulekile ukukhetha izinhlobo ezifanele zama-carbohydrate . Isibonelo, ukudla isinkwa sikakolweni esiphelele esikhundleni sesinkwa esimhlophe, noma ukudla ilayisi le-bran esikhundleni selayisi elimhlophe kungcono kakhulu.
Indlela yokushintsha imikhuba yokudla
Njengoba nje lokho okudlayo, indlela odla ngayo, nokuthi udla nini nakho kubaluleke kakhulu ekulawuleni isifo sikashukela.
Qaphela usayizi wesabelo.
Inkinga enkulu esinayo ukudla irayisi eliningi ngesoso encane yenhlanzi. Sidinga ukuguqula lokhu. Indlela elula "indlela yepuleti" .
Cabanga ngengqondo uhlukanisa ipuleti lakho libe izingxenye ezine.
- Izingxenye ezimbili (ingxenye yepuleti): Gcwalisa ngemifino engenaso isitashi esiningi (isib. isipinashi, i-kale, i-okra, ithanga, nesipinashi).
- Ingxenye eyodwa (ingxenye yepuleti): Gcwalisa ngamaprotheni (isib. inhlanzi, inkukhu, amaqanda, amalentili, ama-chickpeas).
- Enye ingxenye (encane epuletini): Gcwalisa ukudla okunesitashi (isib., irayisi, amazambane, amazambane amnandi).
Uma udla ngale ndlela, isisu sakho sigcwele, umzimba wakho uthola ukudla okunomsoco okudingayo, futhi amazinga kashukela egazini lakho awakhuphuki ngokuzumayo.
Isikhathi sokudla naso sibalulekile.
Zama ukudla ukudla kwakho okuthathu okuyinhloko ngesikhathi esifanayo nsuku zonke. Ikakhulukazi zama ukudla isidlo sakusihlwa kusenesikhathi , cishe ngo-7 noma ngo-8 ebusuku. Ukudla kakhulu ebusuku kakhulu nokulala kungaba nomthelela ongathandeki emazingeni akho kashukela egazini kanye nesisindo somzimba.
Cabanga ngalokho okuphuzayo.
Njengoba nje sicabanga ngalokho esikudlayo, kufanele futhi siqaphele ngalokho esikuphuzayo. Kungcono ukuphuza amanzi, ikhabe, i-orenji, i-belimal, noma i-ranawara esikhundleni seziphuzo ezinoshukela.
UtshwalaIgama elithile ngotshwala nalo libalulekile. Utshwala bungabangela ukuba amazinga kashukela egazini akhuphuke noma ehle ngokuzumayo. Ngakho-ke, kubaluleke kakhulu ukunciphisa ukusetshenziswa kotshwala. Uma uphuza utshwala, ungalokothi uphuze ungadli lutho. Kuwukuhlakanipha ukuphuza kancane kakhulu ngemva kokudla okuthile. Kungcono ukukhuluma nodokotela wakho ngalokhu ukuze uthole ulwazi olwengeziwe.
Faka lezi zinguquko empilweni yakho kancane kancane. Kunzima ukushintsha yonke into ngobusuku obubodwa. Kodwa ngomzamo omncane, lokhu kuzoba yingxenye evamile yempilo yakho. Khumbula, impilo yakho isezandleni zakho.
Umlayezo Wokuya Nawe Ekhaya
- Ungesabi ukutholakala unesifo sikashukela sohlobo lwesibili. Kuyisimo esingalawulwa kahle.
- Uma ushintsha indlela odla ngayo, beka phambili imifino ecebile nge-fiber, okusanhlamvu okuphelele, kanye nokudla okucebile ngamaprotheni.
- Nciphisa ushukela, ufulawa, ukudla okucutshunguliwe okunamafutha amaningi, kanye neziphuzo ezinoshukela ngangokunokwenzeka.
- Qaphela usayizi wesabelo osidlayo. Lokhu kungenziwa kube lula ngokulandela "Indlela Yokudla Ipuleti."
- Khumbula ukudla isidlo sakusihlwa kusenesikhathi futhi unciphise ukuphuza kwakho utshwala.
- Uma unemibuzo noma ukukhathazeka mayelana nohlelo lokudla, khuluma nodokotela wakho. Uzokwazi ukukunikeza isiqondiso esifanele.
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