Imikhuba yokudla nokuziphatha

Ukudla kunika imizimba yethu amandla esiwadingayo ukuze sisebenze. Ukudla nakho kuyingxenye yamasiko namasiko. Lokhu kungasho ukuthi ukudla kunesakhi esingokomzwelo futhi. Kubantu abaningi, ukushintsha imikhuba yokudla kunzima kakhulu.

Kungenzeka ukuthi ubunemikhuba ethile yokudla isikhathi eside kangangoba awuboni ukuthi ayinampilo. Noma, imikhuba yakho isibe yingxenye yempilo yakho yansuku zonke, ngakho-ke awucabangi kakhulu ngayo.

Ijenali yokudla iyithuluzi elihle ukukusiza ufunde ngemikhuba yakho yokudla. Gcina iphepha lokudla isonto elilodwa.

• Bhala phansi lokho okudlayo, kangakanani, nokuthi yiziphi izikhathi zosuku ozidlayo.
• Faka amanothi wokuthi yini enye obukwenza nokuthi uzizwa kanjani, njengokulamba, ukucindezelwa, ukukhathala, noma ukubhoreka. Isibonelo, mhlawumbe ubusemsebenzini futhi unesithukuthezi, ngakho-ke uthole okulula emshinini wokuthengisa phansi kwehholo etafuleni lakho.
• Ekupheleni kwesonto, buyekeza iphephabhuku lakho bese ubheka izindlela zakho zokudla. Nquma ukuthi imiphi imikhuba ofuna ukuyishintsha.

Khumbula, izinyathelo ezincane eziya kuguquko ziholela empumelelweni enkulu ekwenzeni izinguquko zesikhathi eside. Zama ukungazithwalisi izinhloso eziningi kakhulu. Kungumqondo omuhle ukukhawulela ukugxila kwakho kungabi ngaphezu kwezinhloso ezi-2 ukuya kwezi-3 ngasikhathi sinye.

Futhi, bheka imikhuba enempilo onayo bese uziqhenya ngayo. Zama ukungakwahluleli kabi ukuziphatha kwakho. Kulula ukugxila kuphela emikhubeni yakho emibi. Lokhu kungakwenza uzizwe ucindezelekile futhi uyeke ukuzama ukushintsha.

Ukuthatha imikhuba emisha, enempilo kungasho ukuthi wena:

• Phuza ubisi olunamafutha amancane noma olunamafutha amancane (1%) esikhundleni se-2% noma ubisi oluphelele.
• Phuza amanzi amaningi usuku lonke.
• Yidla izithelo zoshukela esikhundleni samakhukhi.
• Hlela futhi ulungiselele ukudla okunempilo nokudla okulula ukuze wandise amathuba okuphumelela.
• Gcina ukudla okulula okunempilo emsebenzini. Pakisha ukudla kwasemini okunempilo okwenzayo ekhaya.
• Naka imizwa yakho yendlala. Funda umehluko phakathi kwendlala engokoqobo nokudla okuvamile noma ukudla njengempendulo yengcindezi noma isithukuthezi.

Cabanga ngalokho okungenza noma okudala kungadala ezinye zemikhuba yakho yokudla.

• Ingabe kukhona okuthile okuzungezile okwenza udle lapho ungalambile noma ukhethe ukudla okulula okungenampilo kaningi?
• Ingabe indlela ozizwa ngayo ikwenza ufune ukudla?

Bheka iphephabhuku lakho bese uzungelezela noma yiziphi izimbangela ezivamile noma eziphindaphindwayo. Okunye kwalokhu kungaba:

• Ubona ukudla okulula okuthandayo epanini noma kumshini wokuthengisa
• Uma ubuka ithelevishini
• Uzizwa ucindezelekile ngokuthile emsebenzini noma kwenye indawo yempilo yakho
• Awunalo uhlelo lwesidlo sakusihlwa ngemuva kosuku olude
• Uya emicimbini yokusebenza lapho kudla khona ukudla
• Umisa ezindaweni zokudlela ezidayisa ukudla okusheshayo ukuze uthole ukudla kwasekuseni bese ukhetha okunamafutha amaningi, ukudla okunekhalori eliphezulu
• Udinga ukungikhetha ngasekupheleni kosuku lwakho lokusebenza

Qala ngokugxila ezintweni eziyimbangela eyodwa noma ezimbili ezenzeka kaningi phakathi neviki lakho. Cabanga ngalokho ongakwenza ukugwema lezo zinto ezibangela, njenge:

• UNGADLULI umshini wokuthengisa ukuze ufike etafuleni lakho, uma kungenzeka.
• Nquma ukuthi yini ozoba nayo ngesidlo sasebusuku ekuseni ukuze ube nohlelo ngemuva komsebenzi.
• Gcina ukudla okulula okungenampilo endlini yakho. Uma omunye umuntu ekhaya lakho ethenga lokhu kudla okulula, hlela isu lokumgcina angabonakali.
• Phakamisa ukuba nezithelo nemifino ngesikhathi semihlangano yasemsebenzini, esikhundleni samaswidi. Noma zilethele ukukhethwa okunempilo.
• Shintsha ijusi noma isoda ngamanzi akhazimulayo.

Thola ukukhetha okunempilo kokudla okulula bese uhlela kusengaphambili:

• Uma ujwayele ukudla amaswidi ekupheleni kosuku ukuthola amandla, zama ukuba nenkomishi (240 milliliters) yetiye eliyikhambi kanye nedlanzana lama-alimondi. Noma, hamba ngokushesha lapho uzizwa unamandla aphansi.
• Yidla izithelo neyogathi phakathi nantambama cishe ngamahora amathathu noma amane ngemuva kwesidlo sasemini.

Lawula osayizi bezabelo zakho. Kunzima ukudla amachips ambalwa noma okunye ukudla okulingayo lapho kuningi okuphambi kwakho. Thatha ingxenye encane kuphela ubeke okunye okusele. Yidla epuletini noma esitsheni esikhundleni sokuvele uphume esikhwameni.

Yidla kancane:

• Beka imfoloko yakho phakathi kokulunywa.
• Linda uze ugwinye ukudla kwakho ngomlomo ngaphambi kokuluma okulandelayo.

Ukudla ngokushesha kakhulu kuholela ekudleni ngokweqile lapho ukudla okudlile kungakafiki esiswini sakho futhi watshela ubuchopho bakho ukuthi usuthi. Uzokwazi ukuthi udla ngokushesha okukhulu uma uzizwa ugcwele cishe imizuzu engama-20 ngemuva kokuyeka ukudla.

Yidla kuphela uma ulambile:

• Ukudla lapho uzizwa ukhathazekile, ukushuba, noma ukubhoreka nakho kuholela ekudleni ngokweqile. Esikhundleni salokho, fonela umngani noma hamba ukukusiza uzizwe ungcono.
• Nikeza umzimba wakho nengqondo yakho isikhathi sokuphumula ekucindezelekeni kwempilo yansuku zonke. Thatha ikhefu ngokwengqondo noma ngokomzimba ukukusiza uzizwe ungcono ngaphandle kokuphendukela ekudleni njengomvuzo.

Yenza izinqumo ezinempilo, ezinomsoco:

• Faka isitsha sakho sikaswidi ngesitsha sezithelo noma amantongomane.
• Uma unokudla okungenampilo endlini yakho, kufake endaweni okunzima ukuthi ufinyelele kuyo kunokuba uphume ngaphandle kwekhawunta.

Hlela ukudla kwakho:

• Yazi ukuthi yini ozoyidla ngaphambi kwesikhathi ukuze ugweme ukuthenga ukudla okungenampilo (ukuthenga okugqugquzela) noma ukudla ezindaweni zokudlela ezisheshayo.
• Hlela amadina akho ekuqaleni kwesonto ukuze ukwazi ukulungiselela ukudla okunempilo, okunomsoco njalo kusihlwa.
• Lungisa izinto ezithile zasebusuku ngaphambi kwesikhathi (njengokunquma imifino.) Lokhu kuzokuvumela ukuthi uhlanganise ukudla okunempilo ngokushesha okukhulu ekupheleni kosuku.

Ukudla kwasekuseni kusetha ithoni yosuku. Ukudla kwasekuseni okunempilo nokunempilo kuzonikeza umzimba wakho amandla owadingayo ukukuyisa esidlweni sasemini. Uma ungalambile lapho uvuka, ungazama ingilazi yobisi noma isithelo esincane nes smoothie esuselwe ebisi.

Hlela isidlo sasemini esihle esizokwanelisa, nesidli santambama esinempilo esizokugcina ungalambi kakhulu ngaphambi kwesikhathi sokudla.

Gwema ukweqa ukudla. Ukuphuthelwa ukudla okuvamile noma isidlo esilula kuvame ukuholela ekudleni ngokweqile noma ekwenzeni izinqumo ezingenampilo.

Uma usuguqule imikhuba emibi eyimpilo e-1 noma e-2 endala, zama ukushintsha 1 noma 2 ngaphezulu.

Kungathatha isikhashana ngaphambi kokuthi ushintshe imikhuba yakho engeyona impilo ibe yimikhuba emisha, enempilo. Khumbula, kukuthathe isikhashana ukwakha imikhuba yakho. Futhi kungathatha isikhathi eside ukuwashintsha. Ungalahli ithemba.

Uma uqala umkhuba wakudala futhi, cabanga ngokuthi kungani ubuyele kuwo. Zama futhi ukumiselela ngomkhuba omusha. Isiliphu esisodwa akusho ukuthi wehlulekile. Qhubeka uzame!

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Amapaki EP, Shaikhkhalil A, Sainath NA, Mitchell JA, Brownell JN, Stallings VA. Ukondla izingane ezinempilo, izingane kanye nentsha. Ku: Kliegman RM, St Geme JW, Blum NJ, Shah SS, Tasker RC, Wilson KM, eds. Incwadi kaNelson Yezingane. Umhlaka 21. IPhiladelphia, PA: Elsevier; 2020: isahluko 56.

UThompson M, uNoel MB. Ukudla okunomsoco nomuthi womndeni. Ku: Rakel RE, Rakel DP, ama-eds. Incwadi Yezokwelapha Yomndeni. Umhlaka 9. IPhiladelphia, PA: Elsevier Saunders; 2016: isahluko 37.