Okuqukethwe
Kungakhathaliseki ukuthi izazi zokudla zisho kangakanani ukuthi akufanele uzame ukuvala imizwelo noma ujabule ngokudla, ngezikhathi ezinzima siyakhohlwa ngalezi zincomo. Kunzima ukumelana nesilingo sokuhlafuna okuthile lapho unovalo noma ukhathele. Ungasibhebhethekisi kanjani isimo?
Ngokuvamile, ezikhathini zokucindezeleka okukhulu, umuntu akafuni ukudla nhlobo, ngoba zonke izinqolobane zomzimba zifakiwe emsebenzini wokuxazulula izinkinga eziphuthumayo. Ukumosha amandla ekugayeni ukudla akufanelekile. Kodwa esigabeni sokucindezeleka okukhulu, abanye baqala “ukubamba” okuhlangenwe nakho ngokudla okunoshukela nokunamafutha.
Ngokuvamile, akukho lutho olungalungile ngalokhu, inqobo nje uma ungabi umkhuba futhi umuntu akadli kakhulu ngesibonakaliso esincane sokucindezeleka. Ngaphezu kwalokho, ngo-2015, ososayensi abavela eNyuvesi yaseMaastricht benza ucwaningo olwabonisa ukuthi kubantu abane-genotype ethile, amaswidi adliwa ezimweni ezicindezelayo awusizo nakakhulu. Kuyasiza ukuthi ungadli izibiliboco ezihlukahlukene ezinamafutha. Yiqiniso, sikhuluma ngamanani afanele, akufanele usebenzise kabi amaswidi.
Lapho umuntu ehlala ecindezelekile, ebhekene nokucindezeleka noma ukukhathala okungapheli, umzimba wakhe udinga ukudla okuhlelekile "okulwa nokucindezeleka" ukusiza ukubhekana nokukhathala.
Ungadla kanjani ngesikhathi sezimo ezicindezelayo?
Ukuze usize umzimba usinde ekucindezelekeni, udinga ukunikeza okuthandayo kuma-carbohydrate ayinkimbinkimbi: okusanhlamvu, isinkwa esigcwele okusanhlamvu. Umzimba nawo udinga amaprotheni, futhi kulungile ukuwathola ekudleni okunamafutha aphansi: inyama yenkukhu emhlophe, inhlanzi.
Izinhlanzi nazo ziwusizo ngoba iqukethe i-omega-3 polyunsaturated fatty acids, enomphumela omuhle emisebenzini yesimiso sezinzwa esiyinhloko nomsebenzi wobuchopho. Ngaphezu kwalokho, ucwaningo olwenziwa yi-US National Institutes of Health luveze ukuxhumana phakathi kwemood kanye ne-omega-3 acids. Zama ukudla okungenani izikhathi ezinhlanu ngosuku ngokudla okuhlukahlukene nokunokulinganisela.
Gwema izinto ezivuselela ukudla
Phakathi nezikhathi zokucindezeleka, kungcono ukugwema izinto ezikhuthaza ukudla - ikakhulukazi ikhofi notshwala. Banikeza umphumela wesikhashana nje kanye nomuzwa wesikhashana wokukhuphuka kwamandla, kodwa empeleni baqeda isimiso sezinzwa nakakhulu. Kusukela ekuphuzeni amajusi ezithelo asanda kukhanywa, ama-herbal teas, amanzi ahlanzekile awusizo.
Yidla imifino nezithelo kakhulu
Faka izithelo nemifino ekudleni kwakho ngenkathi ucindezelekile. Ziqukethe ushukela odingekayo ukuze ube nomuzwa wenjabulo. Ngaphezu kwalokho, imifino nezithelo zinemibala yemvelo ekhanyayo futhi ekhangayo. Futhi ukuhlola kuye kwabonisa ukuthi ukudla okugqamile nokunemibalabala kunomphumela omuhle esimweni somuntu esingokomzwelo.
Isibonelo, utamatisi, ngokusho kocwaningo olwenziwa eJapane naseChina, unciphisa ingozi yokucindezeleka okukhulu izikhathi eziningana. Konke kumayelana ne-lycopene, i-pigment enikeza utamatisi umbala wawo obomvu ogqamile: iyi-antioxidant enamandla kakhulu phakathi kwama-carotenoid futhi inciphisa umonakalo ovela ezinqubweni zamahhala ze-radical oxidation.
Ukuhlehlisa ukudla kuze kube izikhathi ezingcono
Kungakhathaliseki ukuthi yikuphi ungahambi ekudleni ngezikhathi ezicindezelayo: noma yikuphi ukudla sekuvele kucindezele umzimba. Futhi ukhohlwe ngamafutha, ukudla okuthosiwe, inyama eningi: konke lokhu kunzima ukugaya futhi kwandisa umthwalo emzimbeni osuvele uphelile.
Nciphisa indlela odla ngayo amaswidi
Awukwazi ukuhlukunyezwa namaswidi, nakuba ngokuqinisekile athuthukisa isimo sengqondo. Ungadluli okujwayelekile kwakho, ngaphandle kwalokho ukweqisa kwamaswidi ngeke kulethe izinzuzo, kepha izinkinga, ngokwesibonelo, ukwephulwa kwe-carbohydrate metabolism. Udinga ukuqapha hhayi kuphela inani lamaswidi, kodwa futhi nekhwalithi: kungcono ukwenqaba ushokoledi wobisi namakhukhini acebile, ukhetha uju, izithelo ezomisiwe, ushokoledi omnyama.
Zijwayeze ukudla okulula okunempilo
Uma uzizwa uthanda ukuhlafuna njalo ngezikhathi ezicindezelayo, zama ukwenza le "gum epholile" ibe wusizo. Futhi ukuze ungagijimi esiqandisini ngesinye isiqeshana sesoseji esiyingozi, usike futhi uhlele imifino ekhanyayo kumapuleti amaningana bese uwahlela eduze kwendlu.
Yidla imikhiqizo yobisi
Uma kubekezelelwa kahle, kuyasiza ukufaka imikhiqizo yobisi oluvutshiwe ekudleni, okuthuthukisa isimo sengqondo.
Thatha amavithamini
Uma ukucindezeleka kungapheli, ngokubonisana nodokotela, kuyasiza ukuphuza inhlanganisela yamavithamini amaningi, i-magnesium ne-B, eyenza imisebenzi yesistimu yezinzwa ephakathi.