Izeluleko zokudla ezi-5 zokuqeda isilungulela ekukhulelweni
-Delile
- 1. Yidla ukudla okuncane
- 2. Ungaphuzi iziphuzo kanye nokudla
- 3. Gwema i-caffeine nokudla okubabayo
- 4. Gwema ukudla ngo-2 ekuseni ngaphambi kokulala
- 5. Yidla iyogathi engenalutho, imifino nezinhlamvu ezigcwele
- Izibonelo zemenyu yesilungulela ekukhulelweni
Isilungulela ekukhulelweni kuyinkinga ejwayelekile kakhulu, eyenzeka ngenxa yomphumela wehomoni progesterone, edala ukukhululeka kwezicubu zomzimba ukuvumela ukukhula kwesibeletho, kodwa nakho okugcina kuphumuza i-valve yemisipha evala isisu.
Njengoba isisu singasakwazi ukuvalwa ngokuphelele, okuqukethwe kwaso kuyakwazi ukubuyela emqaleni bese kuvela isilungulela. Bheka amakhambi asekhaya ukuze uqede isilungulela ngokushesha.
Ngakho-ke, ukuqeda isilungulela ekukhulelweni kunezeluleko ezi-5 ezilula kepha ezibalulekile okufanele zilandelwe nsuku zonke:
1. Yidla ukudla okuncane
Ukudla ukudla okuncane kubalulekile ukuvimbela isisu ukuba sigcwale kakhulu, kusize ukubuyiswa kokudla nejusi lesisu esiswini. Lesi silinganiso sibaluleke kakhulu ekukhulelweni sekwedlule isikhathi, lapho ubukhulu besibeletho bukhula kakhulu futhi buqinisa zonke ezinye izitho zesisu, kushiye isikhala esincane sesisu sokuxhasa imiqulu emikhulu ekudleni.
2. Ungaphuzi iziphuzo kanye nokudla
Ukuphuza uketshezi ngesikhathi sokudla kushiya isisu sigcwele futhi siphazamisekile, okwenza kube nzima ukuvala i-esophageal sphincter, okuyisicubu esibhekele ukuvimbela ukubuya kwe-gastric acid emphinjeni.
Ngakho-ke, umuntu kufanele akhethe ukuphuza uketshezi imizuzu engama-30 ngaphambi noma ngemuva kokudla, ukuze kungabi nokuqongelela okukhulu esiswini.
3. Gwema i-caffeine nokudla okubabayo
I-caffeine ivuselela ukunyakaza kwesisu, ikhetha ukukhishwa kwejusi yesisu kanye nokunyakaza kwesisu, okungadala umuzwa ovuthayo wesilungulela, ikakhulukazi lapho isisu besingenalutho phambilini. Ngakho-ke, kufanele kudliwe ukudla okune-caffeine enjengekhofi, iziphuzo ezithambile ze-cola, itiye lomlingani, itiye eliluhlaza kanye netiye elimnyama.
Ukudla okunezipayisi, okufana nopelepele, isinaphi kanye nezinongo ezisikiwe, kungadala ukucasuka nokuvuvukala esiswini, kubhebhethekise izimpawu zokushiswa yinhliziyo.
4. Gwema ukudla ngo-2 ekuseni ngaphambi kokulala
Ukugwema ukudla okungenani amahora ama-2 ngaphambi kokulala kuqinisekisa ukuthi ukugayeka kwesidlo sokugcina kuphelile lapho sekuyisikhathi sokulala. Lesi silinganiso sibalulekile ngoba esimweni sokulala kunendlela elula yokuthi ukudla kubuyele ngasemqaleni, kubangele isilungulela.
Ngaphezu kwalokho, kubalulekile ukuhlala ume mpo ngemuva kokudla, ukuze isisu esikhulu singacindezeli esiswini, siphoqe ukudla singene emphinjeni.
5. Yidla iyogathi engenalutho, imifino nezinhlamvu ezigcwele
Ukudla iyogathi yemvelo okungenani kanye ngosuku, kanye nemifino, izithelo nezinhlamvu ezigcwele ekudleni okuyizinyathelo ezenza kube lula ukugayeka nokwenza ngcono izimbali zamathumbu. Ngokudla okulula nokugayekayo, ukuhamba kwamathumbu kuyashesha futhi amathuba okuzwa isilungulela mancane.
Izibonelo zemenyu yesilungulela ekukhulelweni
Etafuleni elingezansi kunesibonelo semenyu yezinsuku ezi-3 efaka amanye amathiphu aboniswe ngaphambili:
| Isidlo | Usuku 1 | Usuku 2 | Usuku 3 |
| Ukudla kwasekuseni | 1 inkomishi ye-yoghurt engenalutho + ucezu olu-1 lwesinkwa esiphelele neqanda + 1 ikhofi yetiye le-chia | Ijusi engu-200 ml engenashukela + 1 isinkwa esiphelele neqanda elilodwa noshizi | 1 ingilazi yobisi + 1 ushizi we-crepe |
| Isidlo sasekuseni | 1 eliphakathi kwe + 10 cashew nuts | Izingcezu ezi-2 zikaphaya nge-chia | Ubhanana o-1 ocubuziwe one-oats |
| Isidlo sasemini sasemini | irayisi + ubhontshisi + 120g wenyama enciphile +1 isaladi + 1 orange, | i-pasta ephelele kanye ne-tuna ne-tomato sauce + isaladi | 1 ucezu lwenhlanzi ephekiwe nemifino + 1 tangerine |
| Isidlo sasemini | 1 ingilazi yobisi + i-1 wholegrain ushizi nesangweji likatamatisi | I-yogurt elula engu-1 + 2 ikholomu yesobho le-granola | uvithamini we-avocado |
Uma isilungulela nomuzwa ovuthayo uqhubeka ukuvela noma kunokudla okwanele nokusetshenziswa kwezithelo, imifino nokusanhlamvu okuphelele, kunconywa ukuthi uye kudokotela uyokwenza ukuhlolwa futhi mhlawumbe usebenzise umuthi ofanele.
Okuthunyelwe Okudumile
Ukwelashwa kwezilonda ezibandayo
