Okuqukethwe
Abesifazane emhlabeni wonke bafuna ukuhlala bezacile futhi bephilile isikhathi eside ngangokunokwenzeka. Ukuzikhandla ngokudla nokuzivocavoca umzimba, wonke umuntu angathanda ukuzwa umusho othi: "ungadla konke bese wehlisa isisindo ngasikhathi sinye." Ngo-2014, abafundi banqotshwa yincwadi ekhuluma ngokudla okunembile okuvela kumbhali uSvetlana Bronnikova, ukhuluma ngokuthi ungazitika kanjani ngophudingi namazambane athosiwe futhi ngasikhathi sinye uhlale umncane, le ncwadi ibandakanya nesipiliyoni sokwethula imigomo yokudla okunembile kubantu abanesisindo sokukhuluphala nokuphazamiseka kokuziphatha. Akumangalisi ukuthi le ncwadi yathengisa ngamanani amakhulu futhi yathengiswa kakhulu kubo bonke abantu abancane!
Kuyini Ukudla Okunembile? I-Intuitive Nutrition yindlela entsha yezinhlelo zokudla okunempilo kanye ne-dietetics. Kungumsoco lapho umuntu efuna ukwanelisa izidingo zomzimba ngenkathi ehlonipha ukulamba kwakhe okungokomzimba hhayi ukuzitika ngendlala engokomzwelo.
Izimiso Zokudla Okunembile
Ukudla okunengqondo yisihloko esibanzi kakhulu, kepha kunezimiso eziyishumi kuphela eziyisisekelo. Kunzima kakhulu ukubazisa empilweni yakho konke ngasikhathi sinye, ngakho-ke ochwepheshe bancoma ukukwenza kancane kancane, ngaphandle kwengcindezi emzimbeni nangokuhlakanipha.
- Ukwenqaba ukudla. Lesi yisimiso sokuqala nesisisekelo kakhulu. Kusukela manje kuqhubeke futhi njalo, akukho ukudla! Njengomthetho, izidlo ziholela kumphumela oyifunayo, kepha kakhulu, hhayi isikhathi eside! Amakhilogremu alahlekile azobuya ngokushesha lapho uyeka ukulandela indlela odla ngayo bese uletha "abangane" bakho.
- Hlonipha ukulamba kwakho komzimba. Lapho ushintshela ku-Intuitive Nutrition, kuzofanele ufunde ukuqonda lapho ulambile ngempela futhi unikeze umzimba wakho inani elifanele lezakhamzimba.
- Ikholi yokulawula amandla. Kufanele ukhohlwe yonke imithetho eyaziwa nge-dietetics yanamuhla. Misa ukubala amakhalori, khohlwa ngokudla ngemuva kwe-XNUMX pm.
- Truce ngokudla. Kumele uqonde ukuthi uhlala unethuba lokuthola okufunayo.
- Hlonipha umuzwa wakho wokusutha. Kubalulekile ukuqonda lapho usuthi, futhi okubaluleke kakhulu ukuyeka ukudla ngaleso sikhathi, noma ngabe kusekhona ukudla epuletini.
- Ukwaneliseka. Ukudla kumane nje kungukudla, akuyona injabulo, kepha kuyisidingo esingokwenyama. Kubalulekile ukuthi ukwazi ukuthola injabulo kwezinye izinto, ungaboni ukudla njengomvuzo noma isikhuthazo. Ungakujabulela ukudla kwakho ngokunambitha konke ukuluma kwalokho okuthandayo.
- Hlonipha imizwa yakho. Ukuze ubhekane nokudla ngokweqile, kwesinye isikhathi kwanele ukuqonda ukuthi kuyinto ejwayelekile ukuzwa imizwa engemihle! Futhi akudingekile nhlobo ukucindezela ubuhlungu, isithukuthezi noma ukucasuka ngokudla. Ukudla ngeke kuxazulule inkinga, kepha kuzokuyikhulisa kuphela, futhi ekugcineni uzolwa nembangela yemizwa engemihle, futhi ngasikhathi sinye ngamakhilogremu athe xaxa.
- Hlonipha umzimba wakho. Ukuze ususe ukucindezeleka, okungahambelani nokudla okunembile, udinga ukufunda ukuthanda nokwamukela umzimba wakho njengoba unjalo, ngaphandle kwesisindo nobudala.
- Ezemidlalo nokuzivocavoca umzimba kuyindlela yokuthola amandla, ukwenza kabusha ngezinto ezinhle, hhayi indlela yokushisa amakhalori. Shintsha isimo sakho sengqondo ngokuzivocavoca, ungaboni ezemidlalo njengento ephoqelekile.
- Hlonipha impilo yakho. Ngokuhamba kwesikhathi, wonke umuntu odlayo enembile uzofunda ukukhetha lokho kudla okungagcini ngokujabulela ukunambitheka, kepha futhi kulungele umzimba.
Ukulandela lezi zimiso, ukuqonda kuzofika kungekudala ukuthi imvelo uqobo lwakho ibeke ukuthi umzimba udinga isikhathi esingakanani nokuthi hlobo luni lokudla. Hhayi isignali eyodwa futhi hhayi isifiso esisodwa esivela ekuqaleni. Umuntu udinga kuphela ukufunda ukulalela umzimba wakhe futhi ahlukanise phakathi kwendlala engokwenyama nendlala engokomzwelo.
Ukulamba ngokomzimba nangokomzwelo
Ukulamba ngokomzimba kuyisidingo somzimba wethu sezakhamzimba, lapho umuntu elambe kakhulu, ukulungele ukudla noma yini, ukuvele ayeke ukuduma esiswini sakhe.
Indlala engokomzwelo ibonakala ngokuthi umuntu ufuna okuthile okuqondile. Isibonelo, amaswidi, amazambane othosiwe, ushokoledi. Indlala engokomzwelo ivela ekhanda, futhi ayihlanganise lutho nezidingo zomzimba, kepha ingenye yezimbangela ezivame kakhulu zokudla ngokweqile.
Kumele kuqashelwe ukuthi ukudla okunembile kusho ukudla ngesikhathi sendlala encane, akufanele ulinde ukuhlaselwa kwesifiso esinonya, ngoba lokhu kuholela ekuwohlokeni nasekuminzeni okungalawuleki.
Amaphutha lapho ushintshela ekudleni okunembile
Iphutha lokuqala nelivame kakhulu ekuguqukeleni ekudleni okunembile ukuthi abantu bahumusha izimiso ze- "IP" njengokuvumela. Futhi, empeleni, uma konke kungenzeka nganoma isiphi isikhathi, kungani ungadli ibha yetshokholethi, ulume amafriji waseFrance uphuze i-cola, bese udla isidlo santathu esigcwele esidili lapho uvakashele? Ngemuva kwenyanga yokudla okunjalo esikalini, impela, kuzoba nokuhlanganiswa hhayi okuncane! Le ndlela akuyona ukudla okunembile - kumane nje kungukuzitika kwakho nokulamba ngokomzwelo.
Iphutha lesibili: Kwesinye isikhathi kuyenzeka ukuthi umuntu onokudla okudlile okwedlule, eholwa yingqondo, anikeze umzimba wakhe ukukhetha kokudla okuvamile okunama-kilojoule amancane. Kulokhu, umzimba awuqondi ukuthi "ufunani". Nweba uhla lwakho lokudla, zama inhlanganisela entsha, uvivinye, engeza izinongo ekudleni kwakho, ukuze ungafaki ibhokisi lomqondo wakho futhi uzenze ube nengcindezi eyengeziwe.
Iphutha lesithathu: Abantu abaningi abaziboni izizathu zokuthi kungani bedla ngokweqile futhi abakwazi ukubhekana nendlala engokomzwelo. Kubalulekile ukuqonda lapho ulambile ngempela nalapho udla isithukuthezi noma okunye ukungaphatheki kahle kwengqondo. Kubalulekile futhi ukubhekana nezimbangela zendlala engokomzwelo; ngezinye izikhathi, ezimweni ezinzima kakhulu, usizo lwe-psychologist luyadingeka.
Ukudla okunomsoco nokumelana ne-insulin
Kuthiwani ngabantu abane-glucose metabolism engasebenzi kahle? Umzimba ucela amaswidi, isitashi, izimpahla ezibhakiwe, okuholela ekutheni kube nokuzuza kwesisindo okungenakugwemeka. Ochwepheshe bathi okwamanje abantu abaningi abanesifo sikashukela sohlobo lwe-XNUMX benza ukudla okunengqondo noma okunembile. Kubantu abanjalo, ukuphuka kwamaswidi kuba yinkinga enkulu, ukusetshenziswa kwamaswidi okuzosiza ukuxazulula le nkinga, umuntu ngamunye onesifo sikashukela unokusabela kwakhe kwe-glycemic futhi ngosizo lwe-glucometer udokotela anganquma kalula ukuthi ingadliwa isikhathi esingakanani ngaphandle kokulimaza impilo. Ukuvinjelwa okuphelele kwamaswidi noma ngabe yikuphi kuzoholela ekuwohlokeni.
Ukudla okunembile inkululeko
Kubantu abaningi, ukudla okunembile kungukuthuthuka komsoco wanamuhla. Ukudla okunembile akuyona indlela yokudla noma yokudla okunempilo, akuyona iqoqo lemithetho nezinkambiso okufanele zilandelwe. Lokhu kungumsebenzi ngokwakho, okudinga umzamo omkhulu nesikhathi. Kuthatha umuntu ngonyaka ukwakha ubudlelwano naye, ukudla, nomzimba wakhe, kanti abanye bathatha iminyaka emihlanu. Ngendlela efanele, ukudla okunembile kuba lula futhi kube umkhuba. Uzoyeka ukuzibuza ukuthi uyawufuna yini umkhiqizo othize futhi ngasiphi isizathu, uzofunda ukuhlukanisa ukulamba komzimba nendlala engokomzwelo.
Ukuze i-adaptation ekudleni okunembile iphumelele futhi isheshe, abaningi baqala ukugcina amadayari wezinzwa futhi basebenze nodokotela wezengqondo, ngoba inkinga yokudla ngokweqile inzima kakhulu eminyakeni yethu yenala yokudla.