Amaphutha ayi-7 Amakhulu Kakhulu Wokudla Ongase Uwenze, Ngokusho Kwe-Dietitian

-Delile

• 1. Ukunamathela kanzima kakhulu kuzincomo zokudla.
• 2. Ukwesaba ukwenza amaphutha.
• 3. Ukulinda kuze kube yilapho usuqedile "ukungenalutho" ukuze udle.
• 4. Ukugxila ekususeni kunokwengeza.
• 5. Ukuthatha ngokuthi ngoba kukhona okukusebenzelayo esikhathini esidlule, kusazokusebenzela manje.
• 6. Ukusebenzisa isikali kuphela ukulandelela ukuqhubeka kwakho.
• 7. Ukungaziniki imvume yokudla okufunayo.
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Izinqumo eziningi zikaNcibijane zigxile ekudleni nokudla. Futhi njengesazi sezokudla, ngibona abantu benza amaphutha afanayo ngokuphindaphindiwe, unyaka nonyaka.

Kepha, akulona iphutha lakho.

Kunokucabanga okuningi okusaba nokwesekelwa kwemingcele ngokuthi abantu kufanele badle kanjani. Kungakho ngifuna ukwabelana ngalokho engikubona kungahambi kahle kakhulu nabantu abafuna ukusebenzela imikhuba yabo yokudla, nokuthi yini ongayenza esikhundleni salokho.

Amaphutha Amakhulu Kakhulu Okudla Nokudla Okunomsoco

1. Ukunamathela kanzima kakhulu kuzincomo zokudla.

Ngijwayele ukucabanga ngomsoco ngokwalokho engikubiza ngokuhlakanipha kwangaphandle nokuhlakanipha kwangaphakathi. Ukuhlakanipha kwangaphandle imininingwane yokudla oyithola ezweni langaphandle: izazi zokudla, amabhulogi, imithombo yezokuxhumana, njll. Lolu lwazi lungabaluleka, futhi ngithanda ukunika amandla amaklayenti ami ngalo, kepha akufanele luze ludele umhlatshelo wakho ukuhlakanipha kwangaphakathi.

Ukuhlakanipha kwangaphakathi kuwukwazi umzimba wakho nokuthi yini esebenza ngokuqondilekwakho, ngokuqonda ukuthi ungumuntu oyedwa. Ukuthuthukisa ukuhlakanipha kwakho kwangaphakathi kubandakanya ukwenza ucwaningo uwedwa ukuze uhlole ukuthi yini okusebenzelayo nokuthi yini engasebenzi. Wonke umzimba uhlukile, ngakho-ke umgomo uwukuba ngempela uchwepheshe kweyakho.

Futhi lapho uqala ukuqonda izindlela umzimba wakho oxhumana ngazo futhi wenze ngokuvumelana nalokho okucelayo, uqala ukuwethemba. Futhi akukho lutho olunamandla kangako ukuzethemba uma kuziwa ekwenzeni noma yisiphi isinqumo, kufaka phakathi ukukhetha kokudla.

2. Ukwesaba ukwenza amaphutha.

Njengoba uhlakulela lokho kuhlakanipha kwangaphakathi, inhloso yakho ukucwaninga ulwazi lwakho ngendlela engakhethi. Lokho kusho ukuthi kuzofanele uzame izindlela ezintsha zokudla, futhi lokho kungasabisa.

Kodwa ungesabi ukumosha. Yidla okuncane kakhulu noma ngokweqile. Zama okuthile okusha. Yazi ukuthi ayikho imithetho yokuthi kufanele udle nini futhi kangakanani. (Okuhlobene: Amaphutha Amakhulu Kakhulu Okudla Kwezemidlalo Okungenzeka Wenza)

Ukwenza "amaphutha" kukuvumela ukuthi ukhule ukuhlakanipha kwakho kwangaphakathi nangaphandle futhi uqaphele ngokwengeziwe ukuthi yini esebenzela umzimba wakho nokuthi yini engasebenzi. Ngaleyo ndlela, ungenza izinqumo ezinolwazi olungcono ngokuzayo.

3. Ukulinda kuze kube yilapho usuqedile "ukungenalutho" ukuze udle.

Uma unentshisekelo ekudleni okunengqondo noma ekudleni okunembile, kungenzeka ukuthi uzwile ngomqondo wokudla ngokuya ngezindlela zokulamba. Lena indlela emangalisayo, kodwa ngiyaqaphela ukuthi abantu bavame ukulinda baze badle ukudla. Ngeshwa, le ndlela ikubeka edilini noma engqondweni yendlala, ungene esidlweni kanjalo, ulambe kakhulu futhi ushiye kanjalo, ugcwele.

Esikhundleni salokho, zama ukuthola lelo bhalansi, uqaphele lapho uzwa imizwa elambile yendlala. Bese ubahloniphe, wondle umzimba wakho, bese uqeda okuhlangenwe nakho uzizwe ukhululekile. Futhi angiqondile nje ukunethezeka ngokombono wokungabi nacala, kodwa futhi ngaphandle kwezimpawu zomzimba ezifana nokuqunjelwa, ukukhathala, nakho konke okunye okungahambisana nokudla ngokweqile.

Ngokuqondene nokuthi "indlala emnene" injani, ingahluka kumuntu nomuntu futhi (ngisho nangaphakathi komuntu ngamunye). Abanye abantu bazizwa bebuthakathaka noma benekhanda elincane. Abanye abantu bazizwa bengelutho esiswini sabo. Inhloso ukuyibamba kusenesikhathi ngaphambi kokuba uzizwe sengathi ungasidla isicathulo sakho ngoba uyinhlamba.

Futhi angifuni ukuthi uzizwe uthanda ukusebenzisa ukuhlakanipha kwangaphandle (ukufunda le ndatshana; ukusebenza nesazi sokudla) akusizi - akunamahloni okufuna usizo lwakho ngaphandle kokuthi kufanele udle nini. Kwesinye isikhathi, kwenzakalani empilweni yakho — isb. ukucindezeleka, ukuphazamiseka, noma imizwa — kungalahla izimpawu zakho zangaphakathi, kuzenze zingathembeki kakhulu. Cabanga: Wadla isidlo sasekuseni lapho uphuma emnyango, kodwa wawunosuku olumatasatasa emsebenzini ungenazo ukudla okulula futhi wathatha ikilasi lokujima ngemva kwalokho—ngisho noma umzimba wakho ungakutsheli ukuthi ulambile, mhlawumbe isikhathi sokudla. Lezi yizikhathi lapho ufuna ukuya emithonjeni yakho ethembekile yokuhlakanipha kwangaphandle ukuze uthole ukuthi yini okufanele uyenze noma uzilungiselele kulezo zimo.

4. Ukugxila ekususeni kunokwengeza.

Lapho abantu befuna ukuzizwa kahle ngokuthi badla kanjani, into yokuqala abayenzayo ukuqala ukukhipha izinto ekudleni kwabo. Bayeka ubisi, gluten, ushukela, nanoma yini enye. (Okuhlobene: Ukudla Okunempilo Akudingeki Kusho Ukunikela Ngokudla Okuthandayo)

Nakuba lokho kungase kukwenze uzizwe ukahle ezinsukwini ezimbalwa zokuqala, ekugcineni akudali ushintsho lwangempela njengoba ngokuvamile kungokwesikhashana. Ngakho-ke esikhundleni sokulahla izinto, cabanga ukuthi yini ongayengeza ekudleni kwakho. Lokho kungaba ukudla okusha, njengezithelo nemifino, noma kungaba ukudlala ngenani lalokho okudlayo. Kungasho ukwengeza amafutha amaningi asuselwa ezitshalweni noma ukufaka izinhlamvu ezingenayo i-gluten ezinjenge-quinoa ne-oats.

Ngoba impilo yangempela ayiqondene nokuvinjelwa. Kumayelana nenala, ukuzizwa unamandla ngokudla ukudla okunhlobonhlobo, ukudla uhla olugcwele lwemibala, kanye nokuzondla wena.

5. Ukuthatha ngokuthi ngoba kukhona okukusebenzelayo esikhathini esidlule, kusazokusebenzela manje.

Phakathi nomjikelezo wempilo yowesifazane, kunezinguquko eziningi kakhulu emzimbeni wakho namahomoni. Yingakho kubalulekile ukuthi uphinde uhlole kabusha izinto ozibambe ngeqiniso ngokudla okunempilo. Kufanele wenze isiqiniseko sokuthi basakusebenzela esigabeni sakho samanje sempilo.

Ukwenza lokhu, woza nohlu lwezinto mayelana nokudla, ukondleka, nemikhuba yakho yokudla okholelwa ukuthi iyiqiniso. Lokhu kungaba "yimithetho" efana nokuthi: hlala udle ibhulakufesi, uhlale ulinde amahora amathathu ukuze uphinde udle phakathi kokudla okulula nokudla, ukuzila ukudla okuwukuphela kwendlela ongancipha ngayo, njll.

Kubhale konke ephepheni bese uqala ukukubuza, ubhekane nakho ngakunye ngesikhathi. Ngakho-ke uma ukholwa, ngokwesibonelo, ukuthi kufanele uzile ukudla njalo ebusuku ngoba ukuzila ngezikhathi ezithile bekusebenzele esikhathini esedlule, thola ukuthi bekungazizwa kanjani ukugqashula kulowo mthetho uma umzimba wakho ukutshela ukuthi ulambile. Mhlawumbe uzothola ukuthi ukuzila ukudla ngezikhathi ezithile kusebenza kahle kuwe namanje. Kepha mhlawumbe uzothola ukuthi akusebenzeli ngendlela eyenze ngayo noma kudala ezinye izinkinga. (Okuhlobene: Kungani Kufanele Uyeke Ukuqhathanisa Imikhuba Yakho Yokudla Nabangane Bakho')

Inothi elilodwa: Qiniseka ukuthi uhlola umthetho owodwa ngasikhathi. Ukuzama ukubhekana nazo zonke ngesikhathi esisodwa kungaba nzima kakhulu, futhi ngayinye ifanelwe ukunakwa nguwe.

6. Ukusebenzisa isikali kuphela ukulandelela ukuqhubeka kwakho.

Angisona isikali esiphikisayo, kepha ngicabanga ukuthi sigxila kakhulu kuso. Ngenxa yalokhu, sivumela isikali ukuthi silawule uma sinomuzwa wokuthi senza inqubekela phambili noma cha. Kubantu abaningi, kungase kube ukuzilimaza kakhulu kunokuqiniswa okuhle. Futhi okubaluleke kakhulu, akubonisi ukukhula komuntu siqu noma ukuziphatha okunempilo okwamukelayo ngempela. (Okuhlobene: Abesifazane Bangempela Babelana Ngokunqoba Kwabo Abangeyona Izinga)

Futhi, iningi labantu elizama ukunciphisa umzimba liyasebenza. Abaningi babo bazuza imisipha, ikakhulukazi uma benza noma yikuphi ukuzilolonga okusekelwe emandleni. Lapho sakha imisipha, sizobona inombolo ephakeme esikalini noma leyo nombolo ihlala imile, okungadumaza abanye. (BTW, nakhu ukuthi kungani ukwakheka komzimba ukulahleka kwesisindo okusha.)

Angisho ukuthi akufanele uzikale, kodwa ngingancoma ukuthi unake omunye umaka wenqubekelaphambili ongagcwele kakhulu ngokomzwelo, futhi. Isibonelo, ungaqaphela ukuthi ibhulukwe lilingana kanjani ngokuhamba kwesikhathi, noma ukuthi unamandla angakanani okulinganisa ukuthi izinto zihamba kanjani.

7. Ukungaziniki imvume yokudla okufunayo.

Indlala ayisona ukuphela kwesizathu sokudla. Ngikholelwa ngokweqiniso ekuzinikeni imvume yokudla kuzo zonke izehlakalo ukuze ube yingcweti yomzimba wakho.

Isibonelo, ake sithi "awadli amakhukhi". Kepha ukuleli phathi, futhi amakhukhi anuka kamnandi impela, wonke umuntu uyawadla, futhi ufuna ukuba nekhukhi. Yini engenzeka uma uzinika imvume engapheli yokudla ikhukhi namuhla, kusasa nangakusasa? Ngokungazelelwe, ikhukhi iyeka ukuba "ukwelashwa" noma "ukukopela". Yikhukhi nje, futhi uyakwazi ukuhlola ngempela ukuthi linambitheka kanjani nokuthi ufuna ukudla okungakanani — ngaphandle kokukhathazeka ngokuthi ngeke usakwazi ukuba nenye ikhukhi futhi, ngakho-ke ungahle udle eziningi ngangokunokwenzeka.

Uma ucabanga ngokudla ngale ndlela, ungahlala uthembekile kunqubo kunokuzibandakanya nendaba ozitshela yona.

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