Lo bhubhane wasivalela ezindlini zethu, wasibophela kumakhompyutha futhi wabangela imiphumela engahlobene ngokuphelele ne-coronavirus. Kugxume opondo abengeziwe, akwaziwa ukuthi nini. Ngaleso sikhathi, ukwehla kwesisindo akuthandi umsebenzi oncishisiwe, izindawo zokuzivocavoca ezivaliwe namakilabhu okuqina, nokudla okulula ngesikhathi sokusebenza kude. Kulesi simo, indlela yokugcina isisindo esinempilo ingase ibe ukwakha isisusa ngokusekelwe enjabulweni evela enkambisweni yokulahlekelwa isisindo. Kungenzeka yini? Isazi sokusebenza kwengqondo sithi yebo.
- U-Joanna Gerwel: “Sakhiwe ngendlela yokuthi sinciphise ukucindezeleka futhi sithuthukise isimo sethu sengqondo ngokudla”
- Isazi sokusebenza kwengqondo siqala ukunciphisa umzimba ngokuhlaziya imikhuba yokudla yesiguli
- Uma sibeka umgomo, isib ukulahlekelwa kwe-10 kg, kufanele siqiniseke ukuthi siyakwazi ukuwufinyelela, ngaphandle kwalokho ukuncipha kwesisindo ngeke kuphumelele.
- Uma sihlela ukwehlisa isisindo futhi sithanda amaswidi, masibheke omunye umkhiqizo ongabalulekile kithi futhi masiwuyeke – kweluleka uJoanna Gerwel
- U-Joanna Gerwel: “Ukudla ukudla okudlayo kuwukulangazelela, hhayi ukulamba. Ngakho-ke uma unezifiso, bheja ukuthi uzozihambisa ngesikhathi sokudla “
- Ulwazi olwengeziwe mayelana ne-COVID-19 lungatholakala ekhasini lasekhaya le-TvoiLokony
U-Joanna Gerwel, isazi sokusebenza kwengqondo, uchwepheshe emkhakheni wezengqondo kanye ne-psychodietetics ku-Bariatric Complex e-Ełk.
Monika Zieleniewska, MedTvoi Ngizwile ukuthi kusukela ekuqaleni kwalolu bhubhane, isisindo se-Pole esijwayelekile sikhula ngekhilogremu eyodwa ngenyanga. Angikholwa ukuthi kungakanani.
U-Joanna Gerwel, we-psychodietetic: Lesi sibalo esishaqisayo sibukeka singokoqobo ngokuphelele. Ake sizame ukwenza izibalo ezilula. Ikhilogremu yesisindo somzimba esifuna ukuyizuza noma ukuyinciphisa ilingana nama-kilocalories angu-7. Uma sithatha i-250 kcal eyengeziwe ngosuku ngaphezu kwezidingo zethu ezivamile futhi singazami ukuzishisa, kunikeza 7 kuphela ngenyanga. kcal, noma kilogram.
Futhi ungawabona kanjani ngeso lengqondo lawa ma-kilojoule angama-250?
Lawa, ngokwesibonelo, amakhukhi angu-2 aphansi kakhulu, amasaka amabili e-DayUp noma isemishi elilodwa elinamafutha amaningi noma ukudla okulula okumbalwa phakathi nosuku. Futhi ngesikhathi sobhubhane, ukudla okulula kuvela kaningi, ngoba iningi lethu lisebenza kude nasekhaya futhi linokufinyelela okulula kokudla.
- Udokotela wayedla ukudla okungenamsoco isikhathi esingangenyanga. “Imiphumela iyinhlekelele”
Yebo, kuhlale kukhona ushokoledi noma amakhukhi eduze kwekhompyutha…
Ucwaningo luthi uma sikuthola kalula ukudla, sikudla kaningi, isibonelo ngenxa yesithukuthezi. Ngakho-ke ukucebisa ukudla kwakho ngama-calories angu-250 ngosuku kulula ngempela. Kufanele futhi wengeze ukwehla komsebenzi. Phakathi nokuhamba kwehora, sishisa cishe i-300 kcal. Futhi uma kuziwa emisebenzini ehlobene nomsebenzi, njengokuya esitobhini sebhasi, ukuhambahamba ehhovisi nokuya ekhaya, kukhona i-300 - 400 kcal ngokuthula, esingasebenzisi lapho sihlala ekhaya. Isamba sokudla okulula okumbalwa ngosuku, ngisho nalezo ezibukeka zingenabungozi, kanye nokuncipha okuncane komsebenzi kusivumela ukuba sithole isisindo ngekhilogremu ngenyanga. Kufanele futhi kukhunjulwe ukuthi ngeke kuhlale ku-250 kcal ngosuku. Kufanele ucabangele ibhalansi yamasonto onke nenyanga - ngezinye izikhathi sidla ama-cal angu-300 ngaphezu kwezidingo zethu zamandla, futhi ngezinye izikhathi sidla kancane ngama-300. Isibonelo, i-hot dog evamile ene-sauce yemayonnaise evela esiteshini sikaphethiloli inamakhalori angaba yinkulungwane. Ngakho uma umuntu ngenyanga ezivumela ukuba adle izikhathi ezine ngaphezu kwamandla akhe, angase azuze iphawundi elilodwa engazi.
Uma singakushisi noma singawehlisi ama-calories okunye ukudla, sizokhuluphala. Ingabe unazo iziguli eziningi eziwubhubhane?
Ukulahlekelwa isisindo akuyona into ehamba phambili kumaPoles okwamanje, kodwa njengoba besilokhu senza isisindo kusukela ngo-March, abantu abaningi baqala ukubona le nqubo njengento ehlala njalo futhi bafuna ukuyimisa.
Ungachaza indlela yokuzuza kwesisindo esiwubhubhane.
Ukushintsha indlela yakho yokuphila kubalulekile. Esinye seziguli zami sashintshela emsebenzini wakude ekuqaleni kwalolu bhubhane, futhi kuze kube manje besisebenza kakhulu ngoba besisebenza ensimini. Kusukela ngoMashi kuya kuLwezi, ukhule ngo-15 kg, okungukuthi ngaphansi kuka-2 kg ngenyanga. Ukuhumusha lokhu kumakhalori, sinezinkulungwane eziyi-11 - 12. amakhalori engeziwe ngenyanga. Ngaphambi kwalolu bhubhane, wayengumuntu odla kakhulu noma ngaphansi ngokwanele ukumboza izidingo zakhe zekhalori, okungukuthi angakhuluphali. Ngesikhathi eqala ukusebenza ekude, waqala ukudla ngokweqile ngemva kwezingane, okuyiphutha elivamile kwabesifazane. Ngaphezu kwalokho, ezimweni ezicindezelayo, wayefinyelela ekhabetheni okwakulele kulo amaswidi. Wadla ama-calorie engeziwe ngokuphelele ngaphandle kokuqaphela. Wabona ngo-Agasti ngesikhathi umyeni wakhe emkhomba ukuthi kukhona okungahambi kahle.
Udle istress?
Sakhiwe ngendlela yokuthi sinciphise ukucindezeleka futhi sithuthukise isimo sethu sengqondo ngokudla. Ngale ndlela, sihlangabezana nezidingo zethu ezingokomzwelo, kodwa ngokombono wezinto eziphilayo, siyazilimaza thina. Umsebenzi obalulekile owenziwa yile ntokazi ehhovisi wukubona ngeso lengqondo ukuthi yimiphi imikhuba yokudla eseyishintshile kusukela ngoMashi kuze kube manje maqondana nokwenzeka ngaphambi kwalolu bhubhane.
Isebenzile?
Wafaka isicelo ekuqaleni kukaNovemba futhi uselahlekelwe yikhilo nengxenye. Kwakudingekile kuphela ukuyeka amaswidi njengendlela yokubhekana nokucindezeleka bese usungula indlela ehlukile kunalokho.
Yini enye ogxila kuyo lapho usebenza nesiguli?
Umthombo wokukhuluphala ngokweqile nokukhuluphala ukuntula ukuqwashisa ngezinqumo zokudla, ukudla okungajwayelekile, ngaphandle kokucabangela. Ukuntula ukuqwashisa ukuntula ukulawula. Ukucabangela nje nokucabanga ngokudla njalo (nini), hhayi ukudla ngokweqile (kangakanani) nokukhetha imikhiqizo yekhwalithi engcono (okuyinto) kusenza siphinde silawule futhi, ngenxa yalokho, sinciphe.
- «Iziguli zami zingomakadebona bezidlo esezilungile ezicabanga ukuthi ngeke zehlise isisindo. Bese kuyaphumelela »
Kuzwakala kukholisa…
Muva nje, nginesiguli esasidla kahle kakhulu, sidla ukudla okungu-4-5 ngosuku, inani elikhulu lemifino, inani elincane lesinkwa nemikhiqizo ethosiwe. Nokho, ekupheleni kwengxoxo, ngathola ukuthi uyabuthanda utshwala. Wayephuza cishe u-200 ml we-vodka njalo ngolunye usuku, eziphuzweni ngokufaka i-Coca-Cola. Lesi isibonelo esihle ngoba akekho ocabanga ukuthi utshwala bunama-kilojoule amaningi. I-50 ml ye-vodka ine-100 kcal, ngakho-ke i-200 ml i-400 kcal. Kulesi siphuzo esinoshukela, enye i-kcal. Uma ekwenza njalo ezinsukwini ezi-2, siba ne-1800 ngesonto, futhi cishe 7 - 8 ngenyanga. kcal (kilogram eyengeziwe). Lesi siguli besingakaze sidle ukudla okuthe uma sifika sathi sikhule ngo-9 kg noma u-90 kg ngonyaka kule minyaka engu-10 edlule. Ungumpheki, uyalikhathalela izinga lokudla, ngakho maningi amathuba okuthi kwakuwutshwala obabangela ukwanda okukhulu kwesisindo.
Iqala ngani i-psychodietician therapy?
Nquma ukuthi yiziphi izinguquko ezincane emikhubeni yokudla eziholela kumakhilogremu engeziwe. Udinga ukubheka, isibonelo, umkhuba wokudla okuvamile phakathi kwesidlo sasemini nesidlo sakusihlwa. Iziguli neziguli, ngoba nabesilisa bakuleli qembu, sebeqala ukunaka. Noma kunjalo, indlela yokubhekana nesihloko ngeshwa ayifanelekile.
Kusho ukuthini?
Iziguli eziningi zizama ukuthola isisombululo esiqondile. Wenza uhlelo futhi azibekele imigomo ehlobene nokuncipha kwesisindo. Nokho, ngokubona kwami, amaphesenti angu-95. ngakolunye uhlangothi, ibheka ugqozi, futhi ngakolunye uhlangothi, ithatha izinyathelo ezinciphisa lesi sisusa sibe sincane. Kumele kukhunjulwe ukuthi umuntu ngamunye unezinhlelo ezimbili - ezinengqondo nezingokomzwelo. Uhlelo olunengqondo lulawula, luhlele, luzibekele imigomo, kuyilapho imizwelo, ebusayo kuyimizwa yethu - injabulo, injabulo, ukwaneliseka, kanye nokunye okuphambene, njengokukhathazeka, ukucindezeleka noma ukucindezeleka. Lapho sihlela ukudla, sigxila ezenzweni ezinengqondo. Sibeka umgomo, isibonelo, ukuthi sifuna ukulahlekelwa ama-20 kg futhi sizinike izinyanga ezingu-2 ukwenza kanjalo, silindele umphumela othize. Kodwa-ke, siyiziba ngokuphelele indawo yemizwa, indlela esizizwa ngayo endleleni yokufinyelela umgomo omisiwe.
Ngicabanga ukuthi imiphumela mibi futhi angikwazi ukwehlisa isisindo.
Nsuku zonke ukucindezeleka nokukhathazeka kwethu kwanda, sizizwa singabalulekile, ngoba ukuncipha kwesisindo somzimba akukhona lokho esasikucabanga. Kwehlisa umdlandla wakho. Kunzima ukufeza umgomo ngokucabangela kuphela lokho okunengqondo, ngaphandle kokuthi sizizwa kanjani njengoba silwela ukuyifinyelela. Indaba yesibili ikhono lokuzibekela imigomo engokoqobo nokubheka imizwa ehambisana nakho ngokuqhubekayo. Iziguli zenza iphutha elilodwa eliyisisekelo - zifuna izinguquko ezisheshayo nezicacile, ukubeka umgomo we-20 kg, okungenangqondo ngoba kuphezulu kakhulu. Lapho senza umsebenzi othile, kufanele, ngakolunye uhlangothi, sibe nesidingo sokufinyelela umgomo, kodwa ngakolunye uhlangothi, kufanele siqiniseke ukuthi singakwazi ukuwufinyelela. Uma sizwa ukwesaba noma ukungaqiniseki, ngisho noma umgomo uhloniphekile kakhulu, ngeke siphumelele. Kodwa-ke, uma senza lo mgomo ube ngokoqobo futhi kuyoba, isibonelo, ikhilogremu ngenyanga, indawo yomzwelo izophakamisa: Ngizophumelela nakanjani, kuwumoya ohelezayo, kunengqondo - khona-ke isisusa sizoqala ukukhula. Ngamanye amazwi - ngezinyathelo ezincane, kodwa ziya phambili kancane. Ngemva kwenyanga, ngenxa yokuthi sizozizwa sanelisekile ngokuthi siyifezile inhloso, ugqozi lwethu luzokwakhiwa futhi sizofuna ukuqhubeka senza.
Kodwa, njengoba ushilo, sivame ukubhubhisa lesi sisusa ngokwethu.
Ukuziqhathanisa nabanye. Lokhu kwehlisa izinga kuzo zonke izigaba. Sivame ukuziqhathanisa nabantu ababonakala bengcono kunathi. Ngokucabanga ukuthi siphansi kokuthile, ngokuzenzekelayo siqala ukuzehlisa. Ubuchopho abunandawo yokuthola injabulo edonsa ugqozi. Ukwehlisa isisindo kuhlale kuyindaba yomuntu ngamunye. Abantu abanciphisa umzimba ngokuvamile abakwamukeli ukuthi futhi kuyinqubo eshintshayo, kuye ngokuthi, ngokwesibonelo, ngesayensi yokwakheka komzimba kanye nezakhi zofuzo.
Ingabe ufuna ukusho ukuthi indlela eya emgomweni, okungukuthi ukulahlekelwa amakhilogremu angadingekile, iyona ebaluleke kakhulu?
Umgomo, okungukuthi umvuzo wokugcina, uhlobene nokugqugquzelwa kwangaphandle, kodwa ukuphishekela umgomo ngokwako akudingeki ukuba kusinikeze injabulo. Ngakolunye uhlangothi, ugqozi lwangaphakathi luvela lapho ukusebenza kwemisebenzi kuvela ezidingweni zethu nasezifisweni zethu futhi kusinikeza ukwaneliseka ngokwakho. Ugqozi lwangaphakathi luhlala lukhulisa isifiso sokwenza umsebenzi othile kangcono. Ngakho-ke kufanele sakhe imikhuba enciphisa ukunikezwa kwamandla, okuyinto ngokwayo ejabulisayo ukuyilandela.
- Ungakutholi kanjani isisindo ngokuhlukaniswa? Iseluleko se-Clinical Dietitian
Angazi ukuthi, ngokwesibonelo, ukukhumula izinyo elimnandi kungaba mnandi yini.
Uma umuntu ethanda amaswidi futhi efuna ukuyeka u-250 noma 300 kcal ngosuku, akufanele aqale ngokuqeda leli qembu lemikhiqizo ekudleni. Ngaphambili, uhlelo olunengqondo lusitshela ukuthi lena indlela engcono kakhulu, kodwa ngesikhathi esifanayo isimiso somzwelo sibhekana nemizwa engemihle kuphela. Isiguli kufanele sibheke umkhiqizo ohlukile ongabalulekile kangako kuye futhi siwuyeke ngaphandle kokuzwa ukuzidela noma ukulahlekelwa. Uma amaswidi esinikeza injabulo enkulu, khona-ke ngokuwabeka eceleni, indawo yomzwelo izoqala ukuphikisa. Ngokuhamba kwesikhathi, ukunciphisa umzimba ngeke kusebenze, ngoba indawo yomzwelo ihlale inqoba okunengqondo. Ngokushesha noma kamuva, isifiso esinamandla siyashabalala futhi izidingo zethu eziyisisekelo zembulwe. Uma ufuna ukunciphisa umzimba futhi uthanda amaswidi, yidle ngokucophelela futhi ubheke eminye imikhiqizo ongayiqeda. Mhlawumbe uzodla ucezu olulodwa kancane ngosuku, noma mhlawumbe uzohamba uhambo olude lwemizuzu engama-20, ngisho nasendlini. Lokhu sekuvele ku-100 kcal ngaphezu kwalokho ku-minus, futhi kanye nezingcezu ezintathu zesinkwa kunikeza i-250 kcal, esifuna ukuyinciphisa. Kumelwe sihlele ukwehla kwesisindo somzimba ukuze sisuse izinto ezingenandaba nathi kakhulu, futhi sengeze lezo esizijabulelayo.
Ingabe kufanele sibale wonke lawa ma-calorie?
Abantu abaningi abagcina isisindo somzimba esinempilo abazi ngezindinganiso zamandla. Yiqiniso, ukuze wandise ulwazi lwakho, ungafunda mayelana nenani le-caloric lemikhiqizo eyisisekelo kumenyu yethu. Uma umuntu edla inja eshisayo esiteshini sikaphethiloli, ecabanga ukuthi yi-snack ngaphambi kokudla kwakusihlwa, futhi ethola ukuthi ine-kcal engu-1000, mhlawumbe uzoyiyeka.
Indlela yokwakha ukuqwashisa?
Asikho isidingo sokunaka kuphela izincomo zokudla ezithi sizoba mncane uma siyeka amaswidi noma ukudla okuthosiwe. Ngisho nokudla okungcono kakhulu, kodwa okudliwe ngokungajwayelekile noma okudliwe kakhulu, kuzokwenza isisindo sakho singalungile. Masigxile ekudleni njalo futhi singadli ama-snacking phakathi kokudla. Ukudla ukudla okudlayo kuwukulangazelela, hhayi ukulamba. Ngakho-ke uma unezifiso, bheja ukuthi uzozihambisa ngesikhathi sokudla - isidlo sasemini noma isidlo sakusihlwa. Yidla ukudla okuncane ukuze uvumelane nokuthanda kwakho. Uma likhulu, yidla uswidi esikhundleni sokudla. Uma ukhetha i-sweet roll phezu kwesidlo sasemini, izokwenza umonakalo omncane kunalapho ubuyidla phakathi kwesidlo sasemini nedina njengokudla okulula. Sidla izikhathi ezingu-4-5 ngosuku, futhi phakathi kokudla sinika umzimba isikhathi sokuwugaya ngokuthula.
Yini enye ongayicebisa labo abalwa nama-kilos obhubhane?
Ngingaluleka noma ngubani ofuna ukwehlisa isisindo ukuba aqale i-diary yokudla eqopha ukuthi sidla nini nokuthi sicabangani. Kufanele ukwenze njalo, ngoba asikhumbuli ngokudla kancane ekupheleni kosuku. Futhi kungase kuvele ukuthi phakathi kwesidlo sasemini nesidlo sakusihlwa, sisebenzisa ifriji izikhathi ezi-4 noma ezi-5. Lezi zikhathi ezimbalwa zihlangene zinikeza inani elithile le-caloric, elihumusha esisindweni somzimba. Okuhlangenwe nakho kuye kwangifundisa ukuthi ukuqaphela imikhuba yami yokudla ngokugcina incwadi enjalo yezenzakalo kuyisimangaliso esikhulu cishe kuso sonke isiguli. Okubaluleke kakhulu ukuthi uqaphele imikhuba yakho.
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Okuqukethwe kuwebhusayithi ye-medTvoiLokony kuhloswe ngayo ukuthuthukisa, hhayi esikhundleni, ukuxhumana phakathi komsebenzisi Wewebhusayithi nodokotela wabo. Isizindalwazi senzelwe izinjongo zokwazisa kanye nezokufundisa kuphela. Ngaphambi kokulandela ulwazi olukhethekile, ikakhulukazi izeluleko zezokwelapha, eziqukethwe kuWebhusayithi yethu, kufanele uthintane nodokotela. Umlawuli akanazo imiphumela ebangelwa ukusetshenziswa kolwazi oluqukethwe kuWebhusayithi. Ingabe udinga ukubonisana nodokotela noma incwadi kadokotela? Iya ku-halodoctor.pl, lapho uzothola khona usizo lwe-inthanethi - ngokushesha, ngokuphepha futhi ngaphandle kokushiya ikhaya lakho.Manje ungasebenzisa i-e-consultation futhi mahhala ngaphansi kweSikhwama Sezempilo Sikazwelonke.