Ungawunakekela kanjani umzimba wakho nesisindo somzimba ngesikhathi sohambo lwamaholide? |

Iholide ngokuyinhloko imayelana nokuphumula kanye nokunciphisa ingcindezi, ngakho-ke akufanele ukupakisha ukukhathazeka ngokweqile okuhlobene nokuhambisana nokudla emthwalweni wakho weholide. Izibalo [1,2] azinakulinganiswa futhi zibonisa ukuthi ngesikhathi sokuphumula kwehlobo, abantu abaningi bazokhuluphala, futhi ukukhathazeka okwengeziwe ngaleli qiniso akusizi ukuphumula. Ucwaningo luveza ukuthi ikakhulukazi abantu abakhuluphele ngokweqile bavame ukukhuluphala ngesikhathi samaholide, nakuba lokhu kungewona umthetho.

Ngakho yini engenziwa esimweni esinjalo? Yamukela iqiniso lokuthi sizozuza amakhilogremu eholide futhi singavumeli insalela ibe kukhulu kakhulu. Ikhilogremu, amabili noma amathathu ngaphezulu ngemva kokusetha kabusha iholide akuyona idrama. Ungayilahla ngokuphepha ngemva kokubuyela ekusebenzeni okujwayelekile emsebenzini - imodi yasekhaya.

Kodwa-ke, uma ungomunye wabantu abavame ukukhuluphala ngesikhathi samaholide futhi benezinkinga zokuqeda isisindo esiningi eholidini, udinga ukufunda isu lokuvimbela lezi zimanga ezingemnandi. Ngokuhlinzekwa ngamasu afanele, ungakwazi ukuzitika ngohlanya lweholide ngaphandle kokucindezeleka ukuthi isisindo sakho sangemva kweholide sizokwenza ucindezeleke.

Thola ngezindlela ezi-5 zokugwema ukukhuluphala ngesikhathi sokuvakasha kwakho

1. Vumela ezinye izinto ngaphandle nje kokudla zibe yizinto eziza kuqala futhi zivelele eholidini lakho!

Ukuzwa inkululeko yasehlobo nomoya ezinweleni zakho, ungawela kalula esigqini sokuzithokozisa. Ukuya ezindaweni ezingaziwa, amazwe angaphandle, wonke amaholide abandakanyayo - konke lokhu kusiza ukuguqula lokho esikuthandayo kokudla. Sivame ukuhlola izitsha ezintsha, sithanda ukujabulela izitsha nama-dessert okungesona isinkwa sethu sansuku zonke. Ngokudla okumnandi okuningi ongakhetha kukho, kunzima ukumelana nesifiso sokudla ngokweqile.

Akufanelekile ukuyeka zonke izibiliboco esizilinde unyaka wonke, kodwa kufanele ugcine ingqondo evamile kuleli holide, ipharadesi le-Culinary. Ukudla kanye nedili ndawonye kuyisici esibalulekile ekugubheni iholide, kodwa akufanele kube yiphuzu lakhona elibalulekile.

Cabanga ukuthi yiziphi ezinye izinto ezikhangayo ngaphandle kokupheka ezithokozisayo kuwe futhi uhlele iholide lakho ukuze ukuzitotosa ngokudla kungabi yinto ehamba phambili eholidini, kodwa isengezo esithokozisayo.

2. Ukuhlela ukusatshalaliswa kokudla phakathi nosuku ngokwenani lamakholori

Cha, akukhona mayelana nokukala ngokucophelela ukudla nokubala amanani ako omsoco kanye nama-caloric ngesikhathi sokuvakasha kwakho. Ubani ozimisele ngokuhlanya kangaka ngamaholide, vuma 😉

Iningi lethu linokuqonda okujwayelekile nolwazi lokuthi yikuphi ukudla nemikhiqizo “okukhuluphalisa”. Kuleli phuzu, umqondo uwukuhlela ukudla kwakho phakathi nosuku ngendlela yokunciphisa i-caloric surplus.

Uma ungahlosile ukuyeka ukuzijabulisa kwasehlobo okufana no-ayisikhilimu, ama-waffles, iziphuzo noma izinhlobonhlobo zokudla okusheshayo, ungagxila ekwehliseni inani lamandla lokudla okulandelayo.

Ngakho esikhundleni sokupakisha amabhomu anekhalori ephezulu izikhathi eziningana ngosuku, ungawadla kanye noma kabili ngosuku, kodwa vumela okunye ukudla kwakho emini kube “isaladi” lokudla elibi.

3. Nciphisa ukudla okulula futhi uziqinisekise okungenani ukudla okukodwa okugcwele

Uma uluhlobo lwe-snack futhi uvame ukuhlala ufuna okuthile ongakudla, funda leli phuzu ngokucophelela.

Uma ubheka umthandi wesnack eceleni, kubonakala sengathi akadli okuningi ngesikhathi esisodwa. Kodwa-ke, ukufingqa konke ukudla okuncane phakathi nosuku, kuvela ukuthi kudlula kalula ibhalansi ye-caloric yansuku zonke, okuyinto ngokuhamba kwesikhathi iholela ekuzuzeni isisindo.

Ukudla okunganqamukiyo usuku lonke kuyindlela eyingozi yokudla ngoba ishaya indiva isici esiyisisekelo esivimbela ukukhuluphala, okungukuthi umuzwa wokusutha. Nakuba ulokhu udla ukudla okulula, awusoze wazuza ukwaneliseka okugcwele okuhambisana nesidlo esihlanganiswe kahle.

Uma uzihlinzeka ngokudla okukodwa noma okubili ngosuku okunomsoco kakhulu futhi udle ngokugculiseka kwenhliziyo yakho, ungakwazi ukuqeda kalula isidingo sokudla njalo.

4. Khumbula ngamaprotheni

Kulula kakhulu ukuwela kumodi yeholide Fri. “I-Loose blues” 😉 Akukho lutho olungalungile ngalokho, ngemva kwakho konke, lapho useholidini, kufanele uphumule futhi ushaje kabusha amabhethri akho. Kodwa-ke, abaningi bethu bayakhohlwa ngezimiso eziyisisekelo zokudla okunempilo futhi sethula ukuxega okukhulu ekudleni.

Ukuzondla kusukela ekuseni kuze kube kusihlwa izibiliboco ezihlwabusayo, ezivame ukuba nekhalori ephezulu kanye nokudla okunomsoco, kungase kubonakale kuyilungelo leholide kwabanye, kodwa ngeshwa kuzophumela ekuqubukeni ngendlela yokuzisola nokushaqeka ngesikhathi sokukala kweholide.

Ngakho-ke, ungakhohlwa mayelana nokusetshenziswa okufanele kwamaprotheni ngesikhathi sokuvakasha kwakho! Ucwaningo lubonisa ukuthi ukudla amaprotheni ngokudla kunciphisa indlala nesifiso sokudla, okwandisa umuzwa wokugcwala [3, 4]. Ngokungezwa kwamaprotheni, uzodla kancane futhi uvimbele ukuthambekela kokudla kakhulu ngama-dessert noma ukudla okungenamsoco.

Esidlweni ngasinye esinempilo, faka kusuka ku-25 kuya ku-40 g wamaprotheni (kuye ngokuthi zingaki ukudla okunjalo ohlose ukukudla emini). Uma ezimbili - khona-ke ukwandisa inani lamaprotheni ekudleni, uma eziningana - inani lamaprotheni lingase libe ngaphansi.

5. Umkhuba wokuqaphela ekudleni

Iholide yithuba elihle lokwehlisa ijubane futhi uzibuke eduze. Kuyasiza ikakhulukazi ukusebenzisa ukucabangela lapho udla. Uma sidle ngokusheshisa kuze kube manje, siphazanyiswa yi-TV noma i-smartphone, amaholide yisikhathi esihle sokudla ngaphandle kokuphazamiseka.

Kubonakala kulula kakhulu - ukuqaphela ukuthi udlani, kodwa abaningi bethu bayithatha kancane le ndlela elula yokuba khona ngo-100% kuyo yonke imisebenzi.

Ukudla ngokunaka kuyindlela yokuvusa injabulo yokuzibuka, ukubuka ukudla epuletini lakho, imizwa yakho, ukuqaphela izinhlobonhlobo zokunambitha namaphunga.

Ngenxa yokucabangela ekudleni nasekubhekeni okuhlangenwe nakho kwethu, sizosungula ukuxhumana okungcono nezidingo zethu, mhlawumbe ngenxa yalokhu sizodla kangcono, ngaphandle kokucindezelwa futhi ngaphandle nomuzwa wokuthi ukudla kuyasibusa futhi asinakho ukulawula phezu kwakho.

Ngakho yehlisa ijubane futhi udle eholidini NGOKUQAPHELA!

Isifinyezo

Isikhathi samaholidi sesiqale kahle. Hurrah! Kwabanye bethu, lokhu kusho ikhefu eliphelele ngombuso wokudla nokulahlekelwa isisindo. Ukungakhathali kweholide nenkululeko kunikeza umuzwa wokunethezeka nokwaneliseka. Kodwa-ke, kufanelekile ukucabangela ipuleti lakho leholide futhi ungavumeli ukuhamba kwebhande lakho ngentshiseko, ukuze ungangeni ekucindezelekeni okukhulu ngemva kweholide.

Kukhona nakanjani izindlela eziningi zokuvimbela ukukhuluphala ngesikhathi samaholide ehlobo kunalezo ezibalwe esihlokweni. Ngamunye wethu unamalungelo obunikazi ethu, esiwasebenzisa ngokuyimpumelelo noma kancane. Ngokombono, iningi lethu lilungile, kodwa ukusebenzisa ulwazi yikho okubalulekile.

Uma wesaba ukukhuluphala ngenkathi useholidini, zama lawa macebiso. Mhlawumbe uzokwazi ukubuya eholidini lakho ngosayizi ofanayo kulo nyaka, futhi mhlawumbe ulahlekelwe isisindo.

Kodwa-ke, into ebaluleke kakhulu ukuthi ugxile ekuphumuleni nasekuvuseleleni kabusha. Phela, amaholide yisikhathi esinensayo, ngakho qiniseka ukuthi uzizwa ukahle futhi umnandi. Nibe neholidi elihle 😊

Imibuzo yomfundi

Ingabe ungomunye walabo bantu abafaka isisindo ngesikhathi samaholide ehlobo noma ulahlekelwa isisindo? Ingabe usebenzisa noma yiziphi izindlela zokuvimbela ukuzuza kwesisindo samaholide, noma ingabe uvele uthathe kalula futhi awunandaba nakancane ngalesi sici? Iholide "ikhefu lokudla", okungukuthi, ikhefu ekudleni kokunciphisa umzimba, lifanelana nawe, kodwa ingabe ukhetha ukuba nokudla kwakho kube ngaphansi kokulawula okuphelele phakathi neholide lakho?