Noma ubani owake wazama ukudla okusha uyazi ukuthi kulula kangakanani ukwakha uhlelo lokudla okunempilo. Ngenxa yokuba khona kohlelo olunjalo, kulula ukuba umuntu alahlekelwe isisindo, athole amandla futhi axazulule inkinga yakhe ngemva kwesikhathi esithile. Lokhu kungenxa yokuthi sinika isikhathi nokunaka imikhuba emisha, enempilo esiyidingayo futhi eyobe isizenzakalela. Imiphumela yocwaningo lwemikhuba ishicilelwe kuyi-European Journal of Social Psychology. Kuvele ukuthi ngokwesilinganiso kuthatha umuntu izinsuku ezingama-66 ukuba athathe indlela entsha yokuziphatha. Yebo, wonke umuntu uhlukile - abanye abantu abanenhlanhla bangakha umkhuba ezinsukwini ezingu-18 nje, omunye ezinsukwini ezingu-254. Kunoma yikuphi, lokhu kuthatha isikhathi.
“Abaningi bethu bayayiyeka imikhuba emisha ngoba silangazelela ukwaneliseka okusheshayo,” kusho uJean Kristeller, Ph.D., uprofesa wezengqondo e-Indiana State University. "Kodwa ukuziphatha okunempilo kungathatha isikhathi esiningi, amandla nomzamo njengokusungula ukuziphatha okubi."
Kodwa ukusebenza ngokwakho akufanele kube nzima. Indlela enengqondo futhi ecophelelayo izokusiza ukuthi ujabulele inqubo yokwenza umkhuba wokudla okunempilo, okucabangelayo, kungakhathaliseki ukuthi umgomo wakho uwukufaka esikhundleni se-carbohydrate ehlungiwe ngemifino ukuze ulahlekelwe isisindo, noma ukuqeda inyama ekudleni ngokuhambisana nezimiso zakho zokuziphatha. Ukucabangela kusiza ukunciphisa umzamo owutholayo lapho wenza ushintsho. Kuyasiza ukusixhuma ezindleleni ezinamandla zokushintsha lezo zindlela ezindala ze-neural ezigxilile ebuchosheni futhi zisebenzele ukudala nokuqinisa ezintsha.
Sikunikeza uhlelo lwamaviki angu-10 lokusiza ukuletha ingqondo, ukukhetha ukudla okuhlakaniphile, nokujabulela ukudla kwakho.
Isonto 1: Dala isisekelo
Isayensi ibonisa ukuthi isinyathelo sokuqala sokwenza umkhuba omusha ukuzibuza umbuzo obalulekile: yini engifuna ukuyifinyelela? Qaphela inhloso, kungani uyenza, yini ofuna ukuyithola. Uma uqonda ukuthi kungani, uzothola impendulo yombuzo othi "kanjani".
Isonto lesi-2: Hlola umsoco wakho
Bhala phansi lokho okudlayo nokuthi uzizwa kanjani ngemva kokudla okuthile. Le nqubo izokutshela ukuthi yikuphi ukudla okusebenza kahle nokuthi yikuphi okungasebenzi, yikuphi ukudla okugayeka ngokushesha futhi ondle umzimba wakho, nokuthi yikuphi okukuqeda amandla. Landela imizwa yakho.
Isonto lesi-3: Yeka ukuzigxeka ngenxa yemikhuba emibi
Uma udla into elimazayo, uyazithethisa, ukholelwa ukuthi wenze okubi. Uma ujwayele ukuziklomelisa ngamaswidi ngemva kwesenzo, kodwa usazizwa sengathi wenza into embi, kuleli sonto, qala ukushintsha amaswidi athengwe esitolo ngezinye izindlela ezinempilo. Kunezinhlobo eziningi zokupheka okumnandi, okumnandi, kodwa okunempilo kwe-dessert kusayithi lethu!
Isonto lesi-4: Phatha Izithiyo
Kuyohlale kukhona okusongelayo ngokukukhipha ekudleni kwakho okunempilo. Kodwa okubalulekile ukuthi usabela kanjani kulezi zithiyo. Uma ukwazi ukuhlela kusengaphambili, ungawaphatha. Uma uthatha ikhefu elifushane ohlelweni lwakho lokudla, qiniseka ukuthi uyabuya.
Isonto lesi-5: Jabulela ukudla
Qala ukujabulela konke ukudla. Ngisho noma unesaladi neklabishi lokudla kwasemini, lihlobise ngemifino futhi ujabulele ukudla kwakho. Vumela inqubo yokuzijabulisa ibe khona kuwo wonke amazinga okwazi kwakho nokunganaki kwakho.
Isonto lesi-6: Maka izinguquko zakho
Cabanga emuva kula masonto ayi-5 adlule futhi uqaphele ukuthi yini osuyizuzile. Yiziphi izinguquko ezenzeke emzimbeni wakho? Waqala kanjani ukuzizwa ngokudla?
Isonto lesi-7: Ukuqinisa Ukudla Ngokucabangela
Ezinsukwini eziyisikhombisa ezilandelayo, gxila ekuzilolongeni okwenzile evikini lokuqala. Khumbula ukuthi kungani ulandela uhlelo nokuthi yini ofuna ukuyizuza.
Isonto lesi-8: Landelela imizwa yakho
Yisikhathi sokubheka imicabango nezinkolelo zakho ngawe. Yikuphi ukudla okwenza uzizwe kabi ngawe? Futhi yiziphi ezinhle?
Isonto lesi-9: Zibekele impumelelo eqhubekayo
Landelela imikhuba yakho, futhi uma uzwa sengathi uyashelela, buyela ohlelweni ukuze uqhubeke nesifundo sakho. Kuleli sonto ungase ubone ukuthi ukudla ngokucabangela akukhona ukudla, kodwa kuwumkhuba.
Isonto le-10: Qala ukuphupha
Manje njengoba usuthole okuyisisekelo futhi waqonda ukuthi kuyini ukudla okunengqondo, ungaqhubeka. Qala ukuphupha, ubone ngeso lengqondo izinhloso zakho bese uya kuzo. Qala ukugcina idayari yezifiso nemigomo yakho, wenze uhlelo lokuyifinyelela, njengoba nje wenze uhlelo lokudla olucabangelayo lwamaviki angu-10.