Izinzuzo Zokudla Ukudla

Igama lokudla okugcoba kwakusuka egameni lesiNgisi elithi "ukudla", okusho ukuthi "udla" noma "udlelo". Ukusabalala kwalokhu kudla kuhlotshaniswa namhlanje ngokutholakala kwehomoni njenge-ghrelin, ebangela indlala. Izinga laleli hormone emzimbeni liyancipha ngemva kokudla. Okuyinhloko yokudliwayo ukukhohlisa i-hormone. Uma uthatha ukudla okuncane njalo emahoreni amathathu, khona-ke indlala ngeke ihlupha. Ngakho-ke, ukugaya kungukudla okuvamile okwehlukana, okungekho kuphela okuletha imiphumela ngendlela yokuqeda ama-kilogram okweqile, kodwa futhi ngokuvamile kuhlasela kahle impilo. Ngokuyinhloko, ukudla okuyingxubevange akuvumeli ukudla ngokweqile. Ukuhlala ugcwele, umuntu ngeke ahlasele isidlo noma isidlo sakusihlwa, adle okungaphezu kokujwayelekile. Ngaphezu kwalokho, izingxenye ezincane zokudla zifaka isandla ekunciphiseni kwesisu.

Njengoba izifundo zikhonjisiwe, abantu abambelela ekudleni okugcobayo, ukugcwalisa, okwanele ngamaphesenti angu-15 okudla kuncane kakhulu kunalokho lapho bedla ngendlela evamile.

Izingxenye ezincane zokudla zifaka isandla ekwenzeni ukusheshiswa kwenkambo yenqubo yezinqubo zamathambo, ngenxa yokuthi yisiphi isisindo sokulahlekelwa kwesisindo esisebenza kakhulu. Futhi-ke, le ndlela isisiza ngaphezulu kwengqondo ukukhuthazelela isikhathi sokudla: uma umuntu eyazi ukuthi ngemuva kwamahora amabili aphinde adle, ngeke akhathazeke ngenxa yokudla okuncane.

I-pluses yalesi simiso sokudla ihlanganisa nokulala okuqinile, okuyisisekelo sendlela yokuphila enempilo, okungenzeka ngenxa yokudla okuqinile ngaphandle kokugqithisa kwesisu ngaphambi kokulala.

Ngaphezu kwalokho, ukudla okugcoba kunomthelela wokugcizelela ukucindezela kanye nomsebenzi wesisu: ukudla okunomsoco kungenye yezincomo eziyinhloko kulabo bantu abahlukunyezwa izifo zamathumbu.

Imithetho eyisisekelo yokugaya ukudla ihlanganisa:
  1. Ukuphuka phakathi kokudla akufanele kube ngaphezu kwamahora amathathu, futhi isidlo sokugcina ngaphambi kokulala kufanele sibe okungenani amahora amabili ngaphambi kokulala;
  2. Ukunambitha kufanele kube ikhalori engaphansi kokubili kunokudla okuyisisekelo. Inani eliphelele lamakhilori wokudla okugcoba akufanele libe ngaphezu kuka-1800 ngosuku.
  3. Endaweni yokudlela noma e-cafe, kufanele uhlukanise okungenani izingxenye ezimbili zesigaba esivamile. Kulesi simo, kufanele ukhethe isobho noma isaladi.
  4. Ukudla kumele kubhekiswe izithelo nemifino, kanye nezitsha eziphekwe "ngezindlela eziphilile": ngokuhamba, ukupheka, ukuqhuma noma ukubilisa.
  5. Ukudla okulula kufanele kusetshenziswe imikhiqizo yobisi obomvu, izingcezu zesinkwa sonke okusanhlamvu, amantongomane, i-cottage shizi, ingxenye encane yesaladi kusuka emifino, isobho, iqanda elibilisiwe.
Ukuze uhambisane nokudla okugcoba ngemithetho yonke, kungcono ukuthenga izikali zekhishi ngenxa yokuthi ukukhonza okulinganayo kulokhu kubaluleke kakhulu.

Kulesi simiso, indima eyinhloko idlalwe inani lamakholori asetshenzisiwe, futhi njengoba sekuveziwe kakade, kufanele kube ngosuku 1800. Ngokwesibonelo, ukudla okulula kungenziwa ngamagremu angu-150 wezinhlanzi eziphekwe, amagremu angu-100 yenkukhu noma ama-250 amagremu yemifino ephekwe nganoma yiluphi uhlobo.

Uma ukhetha ukudla okungenani amafutha, unganciphisa inani lansuku zonke lama-calories ukuya ku-1200 - lokhu kungukuthi inani elinconywa yi-dietitians ngokulahlekelwa kwesisindo esisebenzayo - ngenkathi singabhekene nanoma yikuphi ukukhathazeka okuthile.

Ekuqaleni, kungase kubonakale ukuthi lokhu kudla kungamelana nabantu abangabamatasa kakhulu abachitha isikhathi sabo esiningi ekhaya. Uma kungenakwenzeka ukuba ulungiselele njalo into ewusizo futhi ehlanzekile, ungalungisa ukudla kusengaphambili.

Uma wazi kahle ukuthi yini nokuthi kudliwa kangakanani, kuzomelana nesilingo sokudla okungahlelelwe futhi okungeziwe. Futhi, khumbula ukuthi lokhu kudla "akubekezeli" isiqandisini esingenalutho. Kumele kube khona ukutholakala kokudla okufanelwe nesidla. Kodwa ngesikhathi esifanayo ukuhlukahluka kwamkelwa. Ukuqinisekisa ukuthi okuwusizo, kodwa ngesikhathi esifanayo ukudla okudliwayo akukhathali ngokushesha, kufanele uzame ukuphindaphinda ngesidlo esisodwa esiyinhloko okungenani izinsuku ezintathu, futhi ukudlala okunye kufanele kusetshenziswe ukudla okuhlukahlukene usuku lonke.

Uma sikhuluma ngokuzivocavoca umzimba, ngakho-ke kulesi simo, kungcono ukugxila emizweni yomuntu siqu - mhlawumbe, ekuqaleni kuyoba nzima ukuwagcwalisa ngaphandle kokuba usebenze isifiso sokudla.