Umuzwa ongapheli wendlala ungashintsha ube yiphupho elibi, ikakhulukazi uma uzama ukulahlekelwa amakhilogremu engeziwe noma nje uthuthukise umuzwa wesilinganiso ekudleni ukudla. Ngaphezu kwalokho, isifiso sokudla ngokweqile singaba nomthelela omubi emoyeni. Okuhle wukuthi zikhona izindlela zokwehlisa ngisho inkanuko yesihluku ngaphandle kokusebenzisa izidakamizwa. 1. Phuza amanzi Ucwaningo luveza ukuthi abantu bajwayele ukudida indlala nokuswelakala kwamanzi, okubenza bafune ukudla okulula. Iyiphi indlela yokuphuma? Zama ukuphuza amanzi njalo lapho uzizwa ulambile noma ufuna ukudla okuthile. Uma umzimba ngaleso sikhathi wawudinga umthamo wamanzi, khona-ke umuzwa wendlala kufanele uhlehle. Okubalulekile: gwema uketshezi oluqukethe ama-sweeteners okufakelwa, njengoba avuselela isifiso sokudla, ngaphezu kweqiniso lokuthi ayilethi lutho oluwusizo emzimbeni. Uma ungakuthandi ukunambitheka kwamanzi angenalutho, engeza ucezu lukalamula noma owolintshi, noma ijikijolo ukuze uthole ukunambitheka. 2. Gwema Ushukela Noswidi Ushukela ukhuthaza isifiso sokudla kanye nendlala, okungabangela ukudla ngokweqile, ngokusho kocwaningo lwe-University of California. Lapho sidla ukudla okunoshukela omningi, njengamakhekhe, amaswidi, nesinkwa esimhlophe, ushukela wethu ukhuphuka futhi wehle ngokushesha nje. Lokhu kungalingani kusenza sizizwe silambile futhi ngemva kwamahora ambalwa. Isixazululo esifanele ama-carbohydrate anenkomba ephansi ye-glycemic, njengesinkwa esinsundu, i-oatmeal, ubhatata, i-apula, i-pear. Hlanganisa ama-carbohydrate namafutha emvelo (amantongomane, ibhotela lamantongomane, ukwatapheya). 3. I-fiber eyengeziwe Njengoba wazi, ukudla okunothe nge-fiber kukwenza uzizwe ugcwele futhi kucindezela ukudla kwakho. Ngaphezu kwalokho, ukudla okunjalo kunciphisa izinga le-insulin, i-hormone evuselela isifiso sokudla. I-fiber ithatha isikhathi eside ukugaya esiswini. Izidingo zakho ze-fiber zizohlangatshezwa ukudla okufana nezithelo nemifino (okungcono kakhulu eluhlaza), okusanhlamvu, amantongomane, kanye nembewu. 4. Lala ngokwanele Ukuntuleka kokulala kukhuthaza ukukhululwa “kwehomoni yendlala” i-ghrelin futhi kungakwenza ukwazi ukumelana ne-insulin. Iyini ingozi? Ukulangazelela ukudla emini, kanye nengozi yokuba nesifo sikashukela sohlobo 2. Khumbula ukuthi ukulala kahle amahora angama-7-8 ngosuku.
2022-11-11