Ukuzithiba kokudla uma ulahlekelwa isisindo

Kuyaziwa ukuthi ukudla okunomdlandla nokudla okuhle kungagubha ngisho nezinqumo zakho eziqinile kakhulu. Kodwa-ke, uma ulandela izincomo ezinikezwe lapha ekuziqapheleni ekudleni endleleni yokuqeda ama-kilo okwedlulele, khona-ke finyelela uhlelo - uzothola isisindo ngaphandle komhlatshelo omkhulu. Uzokwazi ukulandelela nokulungisa amaphutha kungenzeka ekudleni kwakho, futhi ukwazi ukuthi yini okufanele usebenze nalapho ukhona khona "ubuthakathaka" kulula futhi kulula ukulahlekelwa isisindo. Ungaqala kanjani ukuzithiba? Nazi ezinye amathiphu.

1. Hlola izisindo ezilungisiwe, bese ubhala usuku nosuku olutholakali.
2. Linganisa imingcele yakho eyinhloko (ivolumu yesifuba, isisindo, isisu nesisu) ngamentimitha.
3. Nsuku zonke, phawula kuledayari yokuzithiba yonke into oyidla futhi uphuze ngosuku.
4. Hlela kukholomu ehlukile isisindo sohlobo ngalunye lokudla (okungenani lubonisa), okuqukethwe kwayo kwekhalori kanye nokuqukethwe kwamaprotheni, amafutha nama-carbohydrate kuwo. Ngenxa yalokhu, akudingekile ukusebenzisa amatafula amaningi, manje kwi-intanethi ungathola amasayithi amaningi "ngezibalo" ezilula zama-khalori nokubunjwa kwemikhiqizo eyenziwe ngomumo ngisho nezitsha eziphelele.
5. Bhala phansi ukuthi izitsha zilungiselelwe kanjani (ubilisiwe, uthosiwe, uphejiwe noma kuhhavini, njll)
6. Qaphela izizathu zokuthi kungani udla ukudla ngomzuzwana othile (okukhethwa kukho okungenzeka kube: isikhathi esivamile sokudla, ukulamba okunamandla, isimo sengqondo esihle noma esibi, uhlobo oluhle lwezitsha, iphunga elithakazelisayo ekhishini, ukukhathazeka, ukukhathazeka, ukukholelwa kwezihlobo, isiko, osebenza nabo ababizwa ngokuthi ukuze badle - badle ukwenqaba, njll)
7. Qopha isikhathi sokudla ngamunye (kufaka phakathi ukudla okungahlosiwe).
   

Ngemva kokuhlaziya la marekhodi, ungaziphendulela kumbuzo angezansi.

• Awudli kakhulu yini?
• Yimuphi umkhiqizo odliwe kakhulu?
• Awukho yini amaswidi amaningi nemikhiqizo yefulawa ekudleni kwakho?
• Ingabe udla usawoti omningi? (Inani lalo ngokudla kumele lifinyelelwe ku-2-5 g ngosuku).
• Unayo amavithamini okwanele ekudleni kwakho?
• Ingabe ukudla kwakho kulinganiswe ngokwemikhiqizo yamaprotheni, amafutha ne-carbohydrate?
• Yini engenzeka ukulahla?
• Ingabe izizathu zokudla zihlale ziphelele?
• Iziphi iziphuzo okufanele zifakwe ngaphandle?
• Ingabe ukhetha indlela efanele futhi engalimazi yokupheka?
• Kufanele ungadli nini, ngasiphi isikhathi?
• Ingabe ukudla okukukhuthaza ukuba udle ngaphezulu (ujabulele ukudla) kukhishwe?
• Ingabe uthola umuzwa wokugcwele ngokuthatha ikhalori ephansi, kodwa ukudla okuphawulekayo (imifino eluhlaza, izithelo, amajikijolo) noma ukusebenzisa imikhiqizo ecebile amandla?
• Unqabe amakhekhe, ushukela, ushokoledi, njll?
• Ingabe uzigwema ngokuphelele utshwala?
• Ingabe ukudla kwakho kunciphise inani lemfuyo yezilwane futhi kwandise inani lemifino yemifino (kufika ku-50% yenani lamafutha)?
• Ingabe udla amanzi ngamanani angaphansi kuka-1 litre?
• Uyini isimo sakho jikelele sempilo? Thuthukisa it - isibonakaliso sesenzo sokudla uma kungekho kubonakaliso zangaphandle (ukulahlekelwa kwesisindo), bese kungaphakathi - ukubuyiswa komzimba wonke.
• Ingabe udle izikhathi ezinhlanu emini, ngesikhathi esithile futhi endaweni enokuthula?
• Zingaki izikhathi ngosuku onesifiso sokudla futhi wawunqobe kanjani?
• Yikuphi okungaphezu kwalokho oye wakuthola ngokuvakashelwa noma ngesikhathi seholide, futhi kanjani ezinsukwini ezilandelayo oye waqondisa ukuzithokozisa okuvunyelwe?
• Ingabe ukuphatha ukwandisa umsebenzi wakho wamandla namuhla?
  

Ngiyaqaphela ukuthi ukuzithiba kunesiyalo kakhulu, kusiza ukunqoba i-hypodynamia futhi kungangeni ezinkingeni zokudla.

Izinsuku ezimbalwa zemibuzo enjalo izokwenzeka futhi uzokwazi ukuchaza izinguquko ezihambelanayo. Isibonelo, ukuphuza itiye ngaphandle kokushukela, ukudla isinkwa esivela kufulawa ophelele, ukwenqaba amaqebelengwane kanye nokujwayelekile, ukungadli ushukela, ukukhipha i-ayisikhilimu, ama-sandwich, isobho kanye nezinye ukudla okuphezulu kwekhalori ezivela ekudleni, kunemifino nemifino enhlobonhlobo eluhlaza noma ngezokwelapha okuncane , ungasebenzisi ukupheka ukupheka, kunamaqanda amabili kuphela (i-yolk) ngesonto, ungasebenzisi ama-seasonings, ama-gravies, uphuze ikhofi ngaphandle kokhilimu, njll.

Ukwenza ukuzithiba okunjalo nokwenza iziphetho zangempela emaphutheni, ekugcineni uzokuthuthela esimweni sokudla okunengqondo nokulinganisela.

Izinyathelo ezilandelayo ezilula zizokusiza:

• Lapho ulungiselela ukuhlala phansi etafuleni, phinda uzibuze: "Ngizolawula ngokuqinile ukuziphatha kwami!";
• Zama ukuchitha isikhathi esiningi udla, okungenani amahora angu-5-10, ukuze ungasheshi ukugwinya ukudla okuningi.
• Thatha isikhashana lapho udla;
• Chew ukudla kwakho ngangokunokwenzeka futhi ngokucophelela;
• Ungafundi, ungaboni i-TV, ungahlali kukhompyutha futhi ungaxoxi ngenkathi udla, ngoba lokhu kunciphisa ukulawula kokudla futhi ungadla okungaphezu kwalokho ongakuthandayo nangaphezu kwakho okudingayo;
• Zama ukukhetha ukudla okuqukethe amakholori ambalwa;
• Sebenzisa amapuleti amancane, kanti izingxenye zazo zizobonakala kuwe ngaphezu kwalokho. Futhi lo mphumela udalwa izitsha ezinemibala;
• Nciphisa okungenani noma wenqabe ngokuphelele imayonnaise, i-ketchup nama-sauces ezimboni;
• Ungahlali phansi kwamahora amathathu ngaphambi kokulala;
• Vuka esikalini njalo ekuseni emva kwendlu yangasese, kodwa ngaphambi kokudla kwasekuseni bese ulungisa isisindo sakho;
• Nika okuthandayo okukhulu kokudla okuphansi okusetshenzisiwe noma okuluhlaza;
• Ngemuva kokuzwa ugcwele, yeka ukudla;
• Hlela ngezikhathi ezithile ukuthi ulayishe futhi usebenzise "izinsuku ezilambile".
  

Ngakho-ke, ukuze ukuzithiba kwakho phezu komsoco kusebenze, udinga:

• Yenza uhlu lwamaphutha abo ekudleni;
• Njalo ezinsukwini ezingu-5-7 ukwenza izichibiyelo ezidingekayo;
• Nsuku zonke, bhala ukunqoba okuncane kuledayari yokuzithiba.