"O, dokotela, angikwazi ukulawula ukudla kwami. Kubonakala sengathi angikwazi ukusutha ngisho nalapho ngidla. Yingakho ngiqhubeka ngikhuluphala. Kufanele ngenzeni?" Empeleni lokhu kuyinkinga evamile kubantu abaningi ezweni lakithi. Ngezinye izikhathi amaphutha amancane esiwenzayo singaqapheli abangela lokhu. Ungakhathazeki, kunezinto ezilula, kodwa eziphumelelayo kakhulu esingazenza ukulawula lokhu. Ake sixoxe ngakho namuhla.
Imfihlo yesayensi yokudla kancane
Lokhu akukusha. Kuyinto omama bethu abebesitshela yona kusukela sisebancane, njengokuthi “hlafuna ukudla kwakho kahle” nokuthi “phuza amanzi.” Kodwa wake wazibuza ukuthi kungani besho lokho? Kunesizathu esikhulu sesayensi ngemuva kwayo.
Kalula nje, ubuchopho bethu alwazi ukuthi sisuthi nini. Kuthatha isikhathi ukuthi isignali esuka esiswini sethu iye ebuchosheni bethu ithi, "Kulungile, usuthi manje, yeka ukudla." Ucwaningo luthole ukuthi nakuba kuthatha imizuzu eyi-12 kumuntu ojwayelekile nomzimba omncane ukuthola lesi signali, kungathatha imizuzu engama-20 noma ngaphezulu kumuntu okhuluphele kakhulu.
Cabanga nje, kwenzekani uma ungumuntu odla ipuleti lakho lonke ngemizuzu emi-5 kuya kweyi-10? Ngesikhathi usuqedile ukudla, ubuchopho bakho abukakatholi isignali yokuthi usuthi. Ngakho-ke ucabanga ukuthi, "Mmm... lokho akwanele." Bese wabelana okwengeziwe. Ngisho noma usuthi ngempela, ubuchopho bakho abukwazi, ngakho udla okungaphezu kwalokho okufanele ukudle.
Ngakho-ke ngesikhathi esizayo uma udla, zinike isikhathi udle kancane. Kuthatha kancane ukujwayela, kodwa imiphumela mihle kakhulu!
Zama lezi zinto ukuze ujwayele ukudla kancane:
- Ngemva kokudla ukudla okugcwele izindebe ezimbili noma ezintathu, beka isipuni phansi bese uphuza amanzi amancane noma amabili.
- Hlafuna ukudla ngakunye kahle okungenani izikhathi ezingu-20 . Lokhu kusiza nasekugayweni kokudla okungcono.
- Khuluma kancane nomuntu onayo ngesikhathi udla.
- Jabulela ukunambitheka, iphunga, nombala wokudla ngenkathi udla.
Ungenzi okunye ngenkathi udla! Yidla ngokucophelela.
Leli elinye iphutha elikhulu abaningi bethu abalenzayo. Sihlala phambi kwe-TV nepuleti lethu lokudla, noma sidla ngenkathi siphequlula i-Facebook ne-TikTok kumafoni ethu. Abanye abantu badla ngenkathi bebuka ikhompyutha ngenkathi besebenza. Lokhu kubizwa ngokuthi "Ukudla Okuphazamisekile".
Uma sidla ngenkathi siphazanyiswe okunye, ubuchopho bethu abukwazi ngempela ukuthi siyadla. Ukunaka kwethu kugxile kulokho okuku-TV noma kulokho esikubona ocingweni lwethu. Ngakho-ke, ubuchopho abubonisi ngempela ukuthi sidle malini, ukuthi sidlile ini, noma ukuthi ukudla kunambitheka kanjani. Umphumela? Asizizwa sanelisekile ngemva kokudla, ngakho-ke sifuna ukudla okwengeziwe.
Isixazululo esingcono kakhulu salokhu umqondo othi " Ukudla Okucabangayo ".
- Dala indawo ezolile: Khetha indawo ethule nengenazinto eziningi ongadlela kuyo. Uma kungenzeka, dla uhleli etafuleni.
- Susa iziphazamiso: Gcina izinto ezifana ne-TV, ikhompyutha, kanye nocingo kude ngesikhathi udla.
- Naka ukudla: Bheka izinto ezisepuletini lakho. Jabulela imibala yazo, ukuma kwazo, kanye nephunga lazo. Zivumele uzizwe ukunambitheka nokufudumala kokudla njengoba udla.
Uma udla ngale ndlela, ingqondo yakho izozizwa yanelisekile kakhulu, noma ngabe udla okuncane.
Imfihlo phakathi kwamapuleti nokudla
Lawa amanye amaqhinga amabili amancane azokusiza ukulawula isisindo sakho.
Umlingo wepuleti elincane
Leli icebo lengqondo elikhohlisa amehlo. Cabanga nje, uma wabelana ngelayisi elincane epuletini elikhulu, ucabanga ukuthi, "O, lokhu akwanele" ngoba kunesikhala esiningi epuletini. Kodwa-ke, uma wabelana ngenani elifanayo lelayisi epuletini elincane, ipuleti libukeka ligcwele, ngakho amehlo akho nengqondo yakho kuthola umyalezo othi, "Kulungile, lokhu kwanele." Lokhu kungakusiza ukuthi uyeke ukwabelana ngokungadingekile.
Udlani phakathi kokudla? (Ukudla okulula)
Kuvamile ukuzizwa ulambile kancane phakathi kokudla okuthathu okuyinhloko. Kudingeka siqaphele kakhulu ngalokho esikudlayo phakathi naleso sikhathi. Uma sidla izinto ezingalungile, konke esisebenze kanzima ukukulawula phakathi nosuku kungaba yincithakalo.
Bheka ithebula elingezansi.
| Ukudla Okubi (Gwema Lokhu Ukudla Okubi) | Ukudla Okumnandi, Okuhlakaniphile |
|---|---|
| Amabhisikidi, amakhekhe, nama-donut anoshukela omningi nofulawa | Isithelo esifana nobhanana, i-guava, umango, i-papaya |
| Ukudla okufushane okuthosiwe (ama-patties, ama-roll, ama-cutlets) | I-yogurt eyodwa engenashukela |
| Iziphuzo ezibandayo neziphuzo zezithelo ezipakishwe kahle ezinoshukela omningi | Inkomishi yama-chickpeas abilisiwe, ubhontshisi oluhlaza, kanye nobhontshisi |
| Ukudla okupakishwe ngosawoti omningi, njengama-chips kanye nezingxube | Izingcezu ezimbalwa zekhukhamba, izaqathi, notamatisi |
Kufanele ngimbone nini udokotela?
Abantu abaningi bangalawula isisindo sabo ngokulandela amathiphu esixoxe ngawo. Kodwa-ke, ngezinye izikhathi ukukhuluphala kungabangelwa yisimo sezempilo esicashile.
Uma unezimpawu ezilandelayo, ngenkathi ulandela le miyalelo, qiniseka ukuthi ubona udokotela wakho ukuze akunike iseluleko.
- Uma ngokuzumayo ukhuluphala ngokushesha ngaphandle kwesizathu esibonakalayo.
- Uma uzwa ukukhuluphala, ukukhathala okukhulu, ubuthongo obungapheli, uzizwa ubanda, kanye nokulahlekelwa izinwele (lokhu kungaba izimpawu zenkinga ye-thyroid).
- Uma uzizwa womile kakhulu futhi udinga ukuchama njalo, kanye nokukhuluphala (lokhu kungaba izimpawu zokuqala zesifo sikashukela).
- Uma unomuzwa wokuthi izindlela zakho zokudla zihlobene nokucindezeleka kwakho noma isimo sengqondo esifana nokucindezeleka .
Ngezikhathi ezinjengalezi, udokotela uzokwenza izivivinyo ezidingekayo, athole imbangela eqondile yokukhuluphala kwakho, bese ekunikeza ukwelashwa okufanele.
Umlayezo Wokuya Nawe Ekhaya
- Ungasheshi ukudla. Nika ingqondo yakho okungenani imizuzu eyi-15-20 ukuzwa ukuthi isisu sakho sigcwele.
- Beka i-TV kanye nocingo eceleni ngenkathi udla. Yidla ngokucophelela, ngokucophelela, futhi ngenkathi ujabulela ukudla kwakho.
- Esikhundleni samapuleti amakhulu, sebenzisa amapuleti amancane amaningi ngangokunokwenzeka.
- Uma ulambile phakathi kokudla, yidla okuthile okunempilo njengezithelo, iyogathi, noma ubhontshisi obilisiwe.
- Uma unenkinga yokulawula isisindo sakho naphezu kokwenza konke lokhu, noma uma unezinye izimpawu, qiniseka ukuthi ubona udokotela womndeni wakho.
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