Ukudla kubantu abaningi kungenye yezinjabulo ezicacile kakhulu. Futhi injabulo yilelo kanye nokuthokozisa, ukuze ufune ukuyithola kaningi. Yilokho okubangela abantu badle kaningi futhi okuningi, okuholela esikhathini esizayo kumzwelo wokulamba njalo. Iningi likhohliwe ukuthi le njala yangempela, sivele sincike ngokomzwelo ekudleni, ngakho-ke umbuzo wokuthi ungabhekana kanjani nokulamba njalo nokudla ngokweqile ngokomzwelo kungokoqobo namhlanje.
Izimfihlo zokulwa nokulamba okukhulu
- Funda ukuqaphela ukulamba kwakho komzimba.
- Ungaqala idayari yokudla lapho ubhala khona isikhathi nesamba sokudla esidliwe.
- Ekulweni nokulamba njalo kuyosiza ukudla okucacile nokunamathela ngokuqinile kulo. Kubalulekile ukucindezela ngenkani yonke imizamo yokudla ngaphandle kwesikhathi sokuhlela.
- Ukuhamba, ukuxoxa nabangani, ukuya kuma-movie, ukuhlanza indlu ngokugcwele, ukulalela umculo wakho ozithandayo, ukubukela izithombe ezindala - konke lokhu nokunye okuningi kuzophazamisa emicabangweni eqhubekayo ngokudla.
- Ngesifiso sokudla ukudla, ungakwazi ukuxazulula lokhu, kodwa emva kwemikhiqizo engu-3 "enempilo" kuphela. Isibonelo, ngaphambi kokushokoledi okufisiwe kudle i-yogurt, i-apula ne-izaqathe. Njengomthetho, laba "nabasizi abanempilo" banelungelo lokwanelisa umuzwa wangempela wendlala.
- Ukulala okunempilo kuyisidingo sokulwa nokuvame ukulamba. Sekuyisikhathi eside kuboniswe ukuthi ukuphazamiseka kokulala kungakhuphula umuzwa wendlala ngenxa yokunciphisa izinga lomzimba we-leptin (i-leptin iyi-hormone elawula isifiso sokudla futhi isayine ebuchosheni ngokukhipha isisu).
- Ukuze silwe nomzwelo wokulamba okungapheli kwaba lula, kubalulekile ukunqoba ukucindezeleka, ngoba esimweni sokucindezeleka, ukulawulwa kokudla kuvame ukulahleka. Ngaphansi kwezimo zokucindezeleka, inani le-cortisol (i-hormone yokucindezeleka) landa. Inani elikhuphuka laleli hormone egazini lenza kusebenze isidingo somzimba sokudla okunomsoco nosawoti.
- Wonke umuntu une-innate system elawula umzwelo we-satiety. Kodwa kwenzeka ukuthi emzimbeni kukhona ukuphazamiseka kwezakhi zofuzo, lapho ubuchopho buyeka khona ukuthola izibonakaliso mayelana nesifo satiety futhi umuntu unenkinga yokuhlala elambile. Uma ulandelwa lesi sifo esingavamile sezakhi zofuzo, ungadikibali - namhlanje, imithi isebenza emithini esekelwe kuma-enzyme ezosiza ekubhekaneni nale nkinga.
Ukuzwa njalo kwendlala kuzokulula ukunqoba uma usebenzisa amanye amacebo:
- Hlanza umlomo wakho ngamanzi kaningi ngangokunokwenzeka futhi mhlawumbe uma kungumuthi;
- Ungadla i-spoonful ye-milk skimmed powder;
- phakathi komlomo nekhaleni kukhona iphuzu lokugunda, uma ucindezela ngomunwe ophakathi imizuzu embalwa umuzwa wendlala awunzima;
- ekuseni kunconywa ukuba uthathe ishayela epholile, futhi emva kokuzijikijela ngethawula elikhuni,
- ungenza ukudla okulinganiselwe usuku, okungenani akudluli ama-khalori angu-1000, okumele afake ama-carbohydrate wesitshalo semvelo;
- Kudingekile ukufaka izinhlanzi zokudoba ekudleni kabili noma kathathu ngesonto;
- Ukudla ukudla kufanele kube izikhathi ezingu-5-6 ngosuku ngosuku;
- kudingekile ukuzama ukusebenzisa amasaladi emifino ngokufaka imifino, okufaka isandla ekugcwaliseni okusheshayo nokuthuthukiswa kokugaya;
- zama ukuhamba ngemva kokudla, hhayi ngaphambi kokudla.