Okuqukethwe
Inganekwane eyi-1: ukuzila ukudla empeleni kuyazila
Lo mbono oyiphutha, cishe, uvela kulabo, empeleni, abakwazi ukucabanga ukuphila ngaphandle kwenyama nemikhiqizo yobisi. Ngakho, njengoba zingenakudliwa, kubonakala sengathi okusele kubulawa indlala. Lo mbono awulungile impela. Etafuleni elinciphile kungaba nezinhlobonhlobo eziningi zalokho uMama Wendalo ngokwakhe akunikezayo: isinkwa, amafutha emifino, imifino, amakhowe, amantongomane, okusanhlamvu. Into eyinhloko ukuthi ukudla kuhlale kulinganisela, kuhlanganise nezinsuku zokuzila.
Inganekwane 2: ukuzila ukudla uhlobo lokudla
Ukuzila ukudla akumele nakancane kulinganiswe nokudla futhi kubhekwe njengohlelo lokudla lwezempilo!
Okokuqala, ukunamathela ngokuqinile ku-Fast kuveza ushintsho olukhulu ekudleni nohlu lokudla okudliwayo, okungadala ukuvela kwezifo eziningi zomgudu wamathumbu kanye nohlelo lwezinzwa. Ngaphambi kokuthatha isinqumo sokushintshela kwimenyu epholile, hlaziya idatha yakho ebonakalayo, thola ukuthi ukwenqatshwa kokunye ukudla ngenxa yokunye kungawuthinta kanjani umzimba wakho, thintana nodokotela wakho. Futhi, ngaphandle koshintsho ekudleni, udinga ukudla ngokugcwele, ngaphandle kokunciphisa inani lamandla atholwe ngendlela yama-calories: isilinganiso samakholori nsuku zonke esetshenziswa ngosuku ngu-2000-2500.
Okwesibili, ukuzila ukudla akusikho ukudla noma uhlelo lokudla okunempilo. Lolu uhlu oluthile lwemikhawulo ekudleni, okufanele lubambe iqhaza ekugxileni okugcwele emsebenzini womoya, ukuzithuthukisa.
Inganekwane yesi-3: ukudla okunamafutha kungadliwa nganoma yikuphi nokunye
Ingqikithi yokuzila ukudla, okuyingxenye yayo ye-gastronomic, akuyona nje ukushintsha ukudla komuntu oyedwa komunye. Kodwa-ke, abaningi bakholelwa ukuthi uma ukudla okumnandi kungakhonjiswa njengokuncane, kungadliwa: sikhuluma ngama-squid, ama-oysters, amaswidi angenalo ubisi…
Lokhu ukukhohlisa okusobala. Ukuzila ukudla wushintsho lokugcizelela: izinsuku ezingama-40, ukugxila ezinkanukweni zabantu, esinye sezizathu zokuba wubutha, kuya kokomoya. Ukuze lolu shintsho lube yimpumelelo kakhulu, ngaphandle kwezilingo ezingadingekile, kunikezwa imithethonqubo eqinile kwezokudla, ngekhwalithi nobungako bayo. Ngakho-ke, uma imenyu yakho yokuzila ilula, iba ngcono. Kodwa-ke, ukuba lula kokudla akukuphikisi ukudla okunomsoco okuxoxwe ngakho ngenhla.
Futhi, zama ukudla ngokulinganisela, lokhu akulungile kuphela, kepha futhi kuhle nasempilweni yakho: ungagcwalisi isisu ngezingxenye ezinkulu. Ngemuva kwakho konke, ukudla okunamafutha kungaba ngama-calories amaningi futhi kube nomsoco kakhulu. Qhathanisa: I-100 g yenkukhu iqukethe i-190 kcal, ne-100 g yama-hazelnut aqukethe i-650 kcal.
Inganekwane 4: ukuzila ukudla kungabonwa kuphela ngabantu abaphilile
Yebo, isonto livumela labo abanezinkinga ezinkulu zempilo ukuthi bangazili. Kepha ngaphambi kokuthi uyeke umbono wokuzila ukudla, funda ukuthi ungakwenza kanjani ukudla kwakho ukuze kungalimazi impilo yakho.
Ngokuvamile, ukuyeka noma ukuvinjelwa okunengqondo akubangeli izifo. Uma uvele unciphise ukusetshenziswa kwenyama, kungasiza. Ngakho-ke, uzokwenza lula umsebenzi wohlelo lokugaya ukudla, ukunciphisa inani lokudla okunzima ukugaya.
Futhi, abaningi bayesaba ukuyeka imikhiqizo enokwakheka okuwusizo, bengazi ukuthi abalingani abaqinile bangatholakala. Ngokwesibonelo, imikhiqizo yobisi inothile nge-calcium, eqinisa izicubu zamathambo, kodwa lokhu akusho ukuthi i-calcium ayitholakali kokunye ukudla okuvunyelwe ukuzila ukudla: amakhiwane, iklabishi, ubhontshisi omhlophe nama-alimondi.
Inzuzo enkulu lapho ushintsha indlela yokudla ukuthi ngasikhathi sinye umuntu uqala ukunaka ukudla angazange akuzame nakancane noma angakudli kakhulu ngaphambili: imvamisa kuthinta imifino, izithelo, okusanhlamvu. Kungenzeka ukuthi izintandokazi zakho zokudla okunempilo zihlale kuwe ngemuva kokuzila ukudla.
Inganekwane engu-5: ukuzila kuyaphikiswa ezinganeni
Izingane ezingaphansi kweminyaka engu-14 zivunyelwe ukungazili, kepha uma ingane nabazali bayo benesifiso, ingane ingazila ngenguqulo ekhululekile.
Kuyadingeka ukuthi ingane idle imikhiqizo yobisi nenyama ukuze inganciphi umzimba okhulayo weprotheyini yezilwane, i-calcium, etholakala ekugxilweni okuphezulu emikhiqizweni yobisi (ngakho-ke, kulokhu, eminye imithombo ye-calcium ayidingi kubhekwe ukuze kungadali ukuntuleka kwe-calcium), okubuye kube usizo ekuqiniseni ababuthakathaka ngemva kobusika bokuzivikela, okwandisa ubungqabavu, ukuthuthukisa ukusebenza kohlelo lokugaya ukudla. Kodwa ngesikhathi esifanayo, ngesikhathi sokuzila ukudla, ingane ingakwazi ukwenqaba ukudla ukudla okusheshayo, iziphuzo ze-carbonated ezinoshukela futhi inciphise inani lamaswidi adliwe, kuyilapho icebisa ukudla ngezithelo ezimnandi nemifino.
Futhi ungavumeli abazali bezenkolo bakhathazeke ngokuthi ngesikhathi sokuzila, ingane esikoleni idla ukudla okusheshayo. Akudingekile ukuthi lezi zinsuku zibe yingxabano ngaye (ngemuva kwakho konke, akubona bonke abantu abakubonayo ukuzila ukudla). Kepha lapho efika ekhaya, ingane iyakwazi ukuzila njengoba kunqunyiwe emndenini.
URimma Moysenko, isazi sokudla :