Phula izibopho zokudla okungokomzwelo

Ukudla ngokomzwelo kulapho udla ukudla ukuze ubhekane nemizwa enzima. Ngoba ukudla okungokomzwelo akuhlangene nendlala, kuyinto ejwayelekile ukudla amakhalori amaningi kakhulu kunalokho okudingwa ngumzimba wakho noma okuzokusebenzisa.

Ukudla kungadambisa imizwa yokucindezela, noma umphumela ungowesikhashana.

Ukudla okunamafutha amaningi, ushukela, nosawoti kungakhanga kakhulu lapho ucindezelekile, usesimweni esingesihle, noma uzizwa kabi ngawe.

Ukudla okungokomzwelo ngokuvamile kuba umkhuba. Uma usebenzise ukudla ukuzidambisa esikhathini esedlule, ungahalela amaswidi noma ama-chips amazambane noma kunini lapho uzizwa kabi. Ngokuzayo lapho ucasukile, kuba nzima nakakhulu ukuthi cha ekudleni okungenampilo.

Wonke umuntu unezinsuku ezimbi, kepha hhayi wonke umuntu usebenzisa ukudla ukudlula kuzo. Ezinye izindlela zokuziphatha namaphethini wokucabanga kungakhuphula ithuba lakho lokuba ngumuntu odla imizwa.

• Uma unenkinga yokulawula imizwa yakho, ungahle usebenzise ukudla ngaleyo njongo.
• Ukungajabuli ngomzimba wakho kungakwenza uthambekele ekudleni okungokomzwelo. Lokhu kwenzelwa abesilisa nabesifazane.
• Ukudla kungakubeka engcupheni. Uma uzizwa uncishwa ukudla, ungahle ukhungatheke futhi ulingeke ukuba udle ngokomzwelo.

Ziqaphe. Naka amaphethini wakho wokudla nabantu noma imicimbi ekwenza ufune ukudla ngokweqile.

• Ngabe uyadla lapho uzizwa uthukuthele, ucindezelekile, ulimele, noma ucasukile ngenye indlela?
• Ngabe uyadla uphendula abantu noma izimo ezithile?
• Ngabe izindawo ezithile noma izikhathi zosuku zibangela ukufisa ukudla?

Thuthukisa amakhono amasha okubhekana nesimo. Ngokuzayo lapho ufuna ukusebenzisa ukudla ekwelashweni, cabanga ngokuthi iyiphi enye indlela ongabhekana ngayo nemizwa edale leso sifiso. Unga:

• Thatha ikilasi noma ufunde incwadi ekulawuleni ukucindezeleka.
• Khuluma ngemizwa yakho nomngane osondelene naye.
• Thatha uhambo lokusula ikhanda. Imizwa yakho ingahle ilahle amandla ayo ngesikhathi nangesikhala.
• Zinike okunye ongacabanga ngakho, njengokuzilibazisa, iphazili, noma incwadi enhle.

Zazise. Ukuthintana namagugu akho namandla akho kungakusiza ukuphatha izikhathi ezimbi ngaphandle kokudla ngokweqile.

• Bhala ngezinto ozikhathalela kakhulu nokuthi kungani zibalulekile kuwe. Lokhu kungafaka umndeni wakho, inhloso yomphakathi, inkolo, noma iqembu lezemidlalo.
• Bhala ngezinto ozenzile ezikwenza uziqhenye.
• Chitha isikhathi wenza izinto onekhono kuzo.

Yidla kancane. Ukudla okungokomzwelo ngokuvamile kusho ukuthi udla ngaphandle kokucabanga futhi ulahlekelwe ithrekhi yokuthi uthathe malini. Zenze wehlise ijubane futhi unake ukudla okudlayo.

• Beka imfoloko yakho phakathi kokulunywa.
• Thatha isikhashana ukunambitha ukudla kwakho ngaphambi kokugwinya.
• Uma uzitika ngento efana namakhukhi noma inkukhu ethosiwe, nciphisa usayizi wengxenye.
• Ungadli phambi kwe-TV noma ikhompyutha. Kulula kakhulu ukudla ngokweqile uma uphazanyiswa yilokho okusesibukweni esiphambi kwakho.

Hlela kusengaphambili. Uma wazi ukuthi isikhathi esinzima noma esicindezelayo siyeza, zimisele ukudla okunempilo kusengaphambili.

• Hlela ukudla okunempilo. Qoba imifino yesaladi noma wenze ibhodwe lesobho elisuselwa kumhluzi ngaphambi kwesikhathi ukuze ungabi nankinga, ugcwalise ukudla okulindile.
• Ungalambi. Lapho nobabili nilambile futhi nicindezelekile, i-pizza nokunye ukudla okusheshayo kuba yisilingo esikhulu.
• Thenga ikhishi lakho ngokudla okulula okunempilo okufana nezinti ze-hummus nezikherothi.

Yenza ukudla okunethezeka kube nempilo. Bheka izindlela zokupheka izitsha zakho ozithandayo ngamakhalori ambalwa.

• Sebenzisa ubisi olungenamafutha nohhafu noma ubisi olunamanzi olungenamafutha esikhundleni sobisi lonke noma ukhilimu.
• Sebenzisa amaqanda ama-2 esikhundleni seqanda elilodwa eliphelele.
• Faka uhhafu webhotela nge-applesauce lapho ubhaka.
• Sebenzisa isifutho sokupheka esikhundleni samafutha noma ibhotela ukupheka.
• Sebenzisa irayisi elinsundu noma lasendle esikhundleni selayisi elimhlophe.

Khuluma nomhlinzeki wakho wezokunakekelwa kwezempilo uma unezinye zalezi zimpawu zokuphazamiseka kokudla ngokweqile:

• Uvame ukwehluleka ukulawula indlela odla ngayo.
• Uvame ukudla kuze kube sezingeni lokungakhululeki.
• Unemizwa enamandla yehlazo ngomzimba wakho noma ngokudla kwakho.
• Uyaziphalaza ngemuva kokudla.

Ukukhuluphala - ukudla okungokomzwelo; Ukukhuluphala ngokweqile - ukudla ngokomzwelo; Ukudla - ukudla ngokomzwelo; Ukwehla kwesisindo - incazelo engokomzwelo

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ICowley DS, iLentz GM. Izici ezingokomzwelo ze-gynecology: ukucindezeleka, ukukhathazeka, ukucindezeleka kwangemva kokuhlukumezeka, ukuphazamiseka kokudla, ukuphazamiseka kokusebenzisa izidakamizwa, iziguli "ezinzima", ukusebenza ngokocansi, ukudlwengulwa, udlame lomlingani osondelene naye nosizi. Ku: Lobo RA, Gershenson DM, Lentz GM, Valea FA, eds. I-Gynecology ephelele. Umhla wesi-7. IPhiladelphia, PA: Elsevier; I-2017: isahluko 9.

Tanofsky-Kraff M. Ukuphazamiseka kokudla. Ku: IGoldman L, iSchafer AI, ama-eds. Imithi yeGoldman-Cecil. Umhla ka-26. IPhiladelphia, PA: Elsevier Saunders; 2020: isahluko 206.

UThomas JJ, uMickley DW, uDerenneJL, uKlibanski A, uMurray HB, u-Eddy KT. Izinkinga zokudla: ukuhlolwa nokuphathwa. Ku: Stern TA, Fava M, Wilens TE, Rosenbaum JF, ama-eds. IMassachusetts General Hospital Comprehensive Clinical Psychiatry. Okwesibili. IPhiladelphia, PA: Elsevier; 2016: isahluko 37.

van Strien T, Ouwens MA, Engel C, de Weerth C.Ukulawulwa kokuvimbela ukulamba kanye nokudla okungokomzwelo okubangelwa ukucindezeleka. Ukulangazelela ukudla. 2014; 79: 124-133. I-PMID: 24768894 pubmed.ncbi.nlm.nih.gov/24768894/.

• Izinkinga Zokudla