Ukuziqhenya ngokweqile kungenziwa ngenxa yezizathu ezihlukahlukene: uhlelo oluthile lofuzo lokuthuthukiswa kwemvelo (okungukuthi, ifa lokwahlukaniswa komzimba); ukulahlekelwa okukhulu kwesisindo somzimba ngokugula okude nokude; ukulahlekelwa isisindo ngokushesha ngenxa yokulahlekelwa isifiso sokudla i-anorexia nervosa, okubhekwa njengesifo esibucayi sokuxilongwa kwezempilo; ukwephulwa kokuqala noma umsebenzi wamahomoni athile.
Ngakho-ke, uma ufuna ukuthola isisindo esimweni sokubukeka ngokweqile, kuyinto efiselekayo kuqala ukuvakashela isikhungo sezokwelapha, ukuthola iseluleko sochwepheshe futhi, uma kunesidingo, uvivinywe futhi uvivinye. Uma kuvela ukuthi ukuqina kubangelwa izinkinga zempilo (isibonelo, ngenxa yezifo ezibangelwa yi-hormonal), ngokuqinisekile ukulungisa isimo bese ubuyela isifiso esihle kuzodinga imithi. Uma isisindo somzimba esincane sibangelwa inhlangano engafanele yokudla noma ukuzama ngokweqile ngokomzimba, khona-ke uzokwazi ukulungisa isimo ngokwakho.
Ngakho-ke, ungayithola kanjani isisindo futhi uzame ukubuyisa ukudla? Okokuqala, udinga ukuhlela ukudla kwansuku zonke ngesikhathi esifanayo. Isibonelo, uma udla isidlo sakusihlwa ebusuku ngo-13.00, ngalezi zinsuku ezilandelayo kuyadingeka ukuba uthole isidlo sasemini ngesikhathi esifanayo. Le ndlela izothinta kanjani ikhono lokuthola isisindo? Iqiniso liwukuthi ukudla ngesikhathi esifanayo sosuku kuyokwandisa ukondla. Umzimba wethu emva kokudla okuvamile ngesikhathi esisodwa ezinsukwini ezimbalwa uzoqala ukukhipha amaju we-digestive ngenkathi sesisondela ekudleni. Ukuphendula okunjalo komzimba kuzothuthukisa ukugaya okungcono kwemikhiqizo yokudla ohlelweni lwethu lokugaya umzimba, futhi ngenxa yalokho, ukufana okuphelele okuphelele kwazo zonke izakhi, ngakho-ke ukuzuzwa kwesisindo somzimba ngokushesha.
Ngaphezu kwalokho, uma ufuna ukuthola isisindo, kufanele ucabangele isilinganiso sezingxenye eziyinhloko zokudla ezitsha zokupheka. Ngakho-ke, ukuze uthole i-ration yansuku zonke ngokuqukethwe kwekhalori ye-kilocalories engaba yizinkulungwane ezintathu, konke ukudla okudliwayo ngosuku kumele kuqukathe amagrethri angu-100-120 amaprotheni, cishe ama-gramu angu-60 amafutha kanye nama-480 kuya kwangu-500 amagremu ama-carbohydrate. Kumele futhi kuqaphele ukuthi amafutha amaningi (isinqumelo, ibhotela, inyama enenhlanzi nenhlanzi) kanye nama-carbohydrate angama-digestible kalula (amaswidi, amaqebelengwane, amakhukhi, amaqebelengwane) azosiza ekwakheni ukwanda kwamathishu adipose, wonke umuntu owesaba ukulahlekelwa isisindo, kodwa ukuthi ngezinga elithile kuvunyelwe uma befisa, ukuqoqa amakhilogremu ambalwa "isisindo" esengeziwe.
Ukudla okuncane okungahambi kahle nakho kungabangelwa ubukhona ekudleni "okungenakusihlwa" kanye nezitsha ezingenamvubelo. Eqinisweni, kulokhu, ukuze uphinde uthole ukudla, kodwa ungashintshi isethi yonke yokudla okudliwe, sebenzisa kuphela izinongo ezihlukahlukene kanye nezikhathi zokulungiselela ukulungisa izitsha. I-Pepper, i-garlic, u-anyanisi ingaphinde ihlukanise ukwahlukana kwejusi lokugaya, okuzoshesha ukubuyisela ukudla kwakho ezitsheni ezilahlekelwe isikhalazo sokudla.
Ukuphuza kungabangelwa nokusetshenziswa ngokweqile komzimba wakho (isibonelo, ngomsebenzi omkhulu womzimba emsebenzini noma ngenkathi ufunda ukuqeqeshwa kumaqembu ezemidlalo kanye nezikhungo zempilo). Ezimweni ezinjalo, ukuze uzuze isisindo, kufanele ukunciphisa izinga lokusebenza ngokomzimba ngangokunokwenzeka noma ukwandise okuqukethwe kwekhalori kokudla kwakho ngenkathi ugcina isilinganiso esingenhla esilinganiselwe samaprotheni, amafutha kanye nama-carbohydrate. Izinkinga ngokudla, njengomthetho, azivuki ezimweni ezinjalo.
Ukuqaphela zonke izincomo ezilula ezingenhla, ungathola isisindo osidingayo futhi ngaphandle kwezinkinga ezinsukwini ezimbalwa ukubuyisela ukudla okulahlekile ngaphambili.