Ingane yakho encane manje isezandleni zakho... Kanye naleyo njabulo, ingabe kukhona ukudabuka okuncane ekhoneni lenhliziyo yakho, uzibuza, 'O, kwenzekeni emzimbeni wami? Ngeke ngiphinde ngibe njengaye?'? Yilokho omama abaningi abakuzwayo, futhi awuwedwa. Ubani ongafuni ukwehlisa isisindo abasithole ngemuva kokubeletha futhi abuyele ezingutsheni zakhe ezindala? Kodwa asikho isidingo sokukhathazeka ngakho. Ake sixoxe ngalokhu ngokuningiliziwe.
Into yokuqala okufanele uyiqonde ukuthi le nqubo ithatha isikhathi. Uma ubunesisindo esijwayelekile ngaphambi kokukhulelwa futhi uthole inani udokotela wakho akutshele lona (ngokuvamile amakhilogremu angu-11-16), ungabuyela esisindweni sakho esidala ezinyangeni ezimbalwa ngokudla okuhle nokuzivocavoca. Kodwa uma ubukhuluphele kakhulu ngaphambi kokukhulelwa, noma uma uthole isisindo esiningi kakhulu kunalokho udokotela wakho akutshele kona, kungathatha isikhathi esingafika onyakeni. Ngakho into ebaluleke kakhulu okufanele uyikhumbule ukubekezela ngomzimba wakho . Umzimba wakho wenze into emangalisayo. Udinga ukuwunika isikhathi sokululama.
1. Ungesabi ukunciphisa umzimba.
Ungase umangale ukuzwa lokhu. Kodwa ngokuzumayo ukuya 'ekudleni' okuqinile lapho unciphisa ukudla kwakho futhi ungadli lutho ongenakukudla kunganqoba imigomo yakho yokwehlisa isisindo. Cabanga ngakho, uzizwa kanjani uma ulahlekelwa izinto othanda ukuzidla, phakathi kokucindezeleka, ukukhathala, kanye nokungalali kahle okuhambisana nokuthola umntwana omusha? Ngaphansi kwengcindezi enjalo, ukukhuluphala yilokho okwenzekayo ngempela.
Ngakho-ke, esikhundleni sokulawula ngokuqinile ukudla kwakho, namathela ekudleni okunempilo nokulinganiselayo . Yidla uma uzizwa ulambile. Futhi, gcina ukudla okulula okuncane okunempilo eduze ukuze uhlale unamandla usuku lonke. Izinto ezifana ne-apula, isanqante, kanye nebhisikidi likakolweni lonke zinhle kakhulu.
Khumbula, kungakhathaliseki ukuthi uzama kangakanani ukunciphisa isisindo, unganciphisi ukudla kwakho kwama-calories angaphezu kuka-1800 ngosuku. Lokhu kubaluleke kakhulu uma uncelisa .
2. Yidla ukudla okunempilo okunempilo (Super Foods)
Njengomama omusha, umzimba wakho udinga ukudla okunomsoco ophezulu, ikakhulukazi uma uncelisa. Yingakho udinga ukukhetha ukudla okunama-calories aphansi namafutha, kodwa okunomsoco ophezulu. Lokhu sikubiza ngokuthi 'ukudla okuphezulu'.
| Uhlobo lokudla | Izakhamzimba eziyinhloko kanye nokubaluleka kwazo |
|---|---|
| Inhlanzi enamafutha (Isibonelo: i-salmon, ama-sardine, i-herring) | Lezi zicebile nge-omega-3 fatty acid ebalulekile i-DHA , ebaluleke kakhulu ekuthuthukisweni okunempilo kobuchopho bengane yakho kanye nesistimu yezinzwa. |
| Ubisi neyogathi | Icebile nge -calcium , ebalulekile ekugcineni amathambo akho eqinile. |
| Inyama engenamafutha, inkukhu, ubhontshisi namantongomane | Zinamafutha aphansi futhi ziqukethe amaprotheni amaningi kanye ne -fiber . Zikunika amandla futhi zikusiza uzizwe usuthi isikhathi eside. |
3. Izinzuzo zokuncelisa izingane
Kunemibono ehlukene mayelana nokuthi ukuncelisa ingane kuyasiza yini ngempela ekunciphiseni isisindo. Ezinye izifundo ziphakamisa ukuthi ukuncelisa ingane kungakusiza ukuthi ubuyisele isisindo sakho sangaphambilini ngokushesha, kanti ezinye izifundo azibonisanga mehluko omkhulu.
Kodwa-ke, ukuncelisa ingane kungenye yezipho eziyigugu kakhulu ongamnika ingane yakho. Kuqinisa amasosha omzimba wengane yakho futhi kunezinye izinzuzo eziningi zezempilo. Futhi, ukuncelisa ingane kungangeza amakhalori engeziwe angaba ngu-300 ekudleni kwakho ngosuku. Kodwa ungacabangi ukuthi, "Ngingadla noma yini ngoba ngincelisa ingane," bese udla ukudla okungenampilo.
4. Amanzi ayimpilo... Phuza amanzi amaningi!
Ukuphuza amanzi amaningi usuku lonke kungasiza ekuvimbeleni ukuphelelwa amanzi emzimbeni. Ukuphuza amanzi nakho kuyasiza ukuthi uzizwe usuthi, okungakusiza ugweme ukudla ngokweqile. Ezinye izifundo zithole ukuthi ukuphuza amanzi kungasheshisa nokugaya kwakho ukudla.
Ayikho indlela yokwazi ngokuqinisekile ukuthi kufanele uphuze izingilazi zamanzi ezingu-8 ngosuku. Indlela engcono kakhulu yokwazi ukunaka umbala womchamo wakho nokuthi uya kangaki endlini yokugezela. Uma uphuza uketshezi olwanele, umchamo wakho kufanele ube phuzi kancane futhi ucwebe. Kufanele futhi uye endlini yokugezela cishe njalo emahoreni angu-3-4.
5. Ake sihambe kancane? Ake sijwayele ukuzivocavoca.
Akusikho ukudla kuphela, kodwa nokuzivocavoca nakho kuyingxenye ebalulekile yalolu hambo. Uma uzivocavoca, ushisa amakhalori futhi uqinisa imisipha namathambo akho.
"Ukuzivocavoca umzimba kungaphezu nje kokwehlisa isisindo. Kunezinzuzo eziningi zokuzivocavoca kumama osanda kuzalwa. Ukuzivocavoca umzimba kusiza ngokucindezeleka kwangemva kokubeletha, izinkinga zokulala, kanye nokucindezeleka... zonke lezi zinto."
Akudingeki uye ejimini ukuze uzivivinye. Ngisho nokuhamba ngokushesha nengane yakho enqoleni kuyisenzo esihle senhliziyo nemisipha yakho. Zama ukuthola okungenani imizuzu eyi-150 yokuzivocavoca ngesonto. Kunzima ukuthola imizuzu engama-30 ngesikhathi nomntwana omusha, ngakho-ke hlukanisa lesi sikhathi sibe yizicucu zemizuzu eyi-10.
Kubaluleke kakhulu!
Kodwa khumbula, ikakhulukazi uma uke wahlinzwa ngokuhlinzwa , kufanele nakanjani uthintane nodokotela wakho ngaphambi kokuqala noma yimuphi umkhuba wokuzivocavoca. Nguye ozokutshela ukuthi kungcono nini ukuthi umzimba wakho uqale ukuzivocavoca.
6. Ukulala umuthi ongcono kakhulu.
Ukulala amahora angu-8 ngaphandle kokuphazamiseka kungase kubonakale njengephupho lapho ingane yakho ivuka ebusuku. Kodwa ukungalali kahle kungaba yisithiyo esikhulu emizamweni yakho yokunciphisa isisindo. Ucwaningo olulodwa luthole ukuthi omama abalala amahora angu-5 noma ngaphansi ngobusuku babenamathuba amaningi okugcina isisindo abasithole ngesikhathi sokukhulelwa kunalabo abalala amahora angu-7.
Isizathu silula. Uma uzizwa ukhathele, umzimba wakho ukhiqiza ama-hormone amaningi okucindezeleka njenge -cortisol . Lawa ma-hormone anegalelo ekukhuleni kwesisindo. Futhi, uma ukhathele, awuzicabangi noma awulungiseleli ukudla okunempilo. Ufuna nje ukuthola okuthile esitolo.
Ngakho-ke, iseluleko esinikezwa omama bethu esithi, "Lala lapho ingane yakho ilele," siwusizo kakhulu. Lala kancane noma nini lapho kungenzeka khona emini.
7. Ungesabi ukucela usizo.
Lolu hambo ngezinye izikhathi alulula njengoba ucabanga. Uma unenkinga yokwehlisa isisindo, ungesabi ukucela usizo. Khuluma nodokotela wakho , futhi uma kungenzeka , nochwepheshe wezokudla . Udokotela wakho angakweluleka ngokuthi udinga ukunciphisa isisindo esingakanani nokuthi nini lapho kungcono ukuqala ukuzivocavoca. Uchwepheshe wezokudla angakusiza ukuthi wakhe uhlelo lokudla olunempilo, oluphephile, nolusebenzayo.
Umlayezo Wokuya Nawe Ekhaya
- Ungasheshi ukwehlisa isisindo. Umzimba wakho wenze umsebenzi omangalisayo. Mnike isikhathi sokululama.
- Esikhundleni sokudla okuqinile, dla ukudla okunempilo nokulinganiselayo. Ikakhulukazi faka ukudla okunempilo ekudleni kwakho.
- Phuza amanzi amaningi futhi ulale ngokwanele. Lokhu okubili kubaluleke kakhulu ekulawuleni isisindo.
- Qala ngokuzivocavoca okulula, njengokuhamba, ngokweseluleko sikadokotela. Imvume kadokotela ibalulekile, ikakhulukazi uma uke wabelethwa ngokuhlinzwa.
- Awuwedwa kulolu hambo. Uma kudingeka, cela iseluleko kudokotela wakho noma kuchwepheshe wezokudla.
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