Ama-Hacks Wokudla ali-12 Okunciphisa Ukukhathala Okungapheli

-Delile

• 1. Umsele wokudla okuvuvukalayo
• 2. Hlala unamanzi
• 3. Gcina iphepha lokudla nezimpawu
• 4. Ungayinqumi yonke
• 5. Kodwa zama ukudla okudlayo
• 6. Nciphisa ukudla kwakho okune-caffeine
• 7. Zama ukudla okuncane, okuvame kakhulu
• 8. Naka ushukela
• 9. Ngena konke ngemifino
• 10. Yeqa ukudla okwenziwe kakhulu
• 11. Phezulu konke ngamafutha enempilo
• 12. Uhlelo lokudla nokulungiselela ukudla lapho uzokwazi
• Ngezansi
• Ukulungiswa Kokudla: Ukudla Okushaya Ukukhathala

Ukukhathala okungamahlalakhona kukude kakhulu nokukhathala kokuthi "Ngidinga enye inkomishi yekhofi". Yisimo esincisha amandla esingathinta impilo yakho yonke.

Kuze kube manje, akukaze kube nezifundo ezinkulu ngemiphumela yokudla ku-chronic fatigue syndrome (i-CFS). Kodwa-ke, uJose Montoya, MD, uprofesa wezokwelapha kanye nochwepheshe emtholampilo waseStanford's Chronic Fatigue, wagomela ngokuthi ukudla kubonakala kuthinta ukukhathala okungapheli.

"I-CFS ingaba nomthelela ekudleni, kepha sazi okuncane kakhulu ngalokho okungasebenzela wonke umuntu," kusho uMontoya. "Siyazi ukuthi kwabanye, ukudla okuthile kwenza izimpawu zabo zibe zimbi kakhulu noma zingcono nokuthi abantu kufanele bazinake lezo."

Ngenkathi kusadingeka kwenziwe ucwaningo oluningi, kunezinto eziningi ongazenza ukusiza ukukhulisa amandla nokuqinisekisa ukuthi udla ukudla okunempilo, okunomsoco. Nawa ama-hacks angu-12 wokudla ongazama.

1. Umsele wokudla okuvuvukalayo

Njengoba ukuvuvukala kubonakala kudlala indima ekukhathaleni okungapheli, uMontoya uncoma ukuzama ukudla okulwa nokuvuvukala noma ukwengeza izinhlanzi ezinjengezokudla ezinjenge-fish kanye namafutha omnqumo. Zama ukunciphisa ukudla okuvuvukalayo njengoshukela, ukudla okuthosiwe, nenyama esetshenzisiwe.

2. Hlala unamanzi

Yize ukuphuza amanzi amaningi kungelona ikhambi lokukhathala okungapheli, kusabalulekile. Ukwehla kwamanzi emzimbeni kwenza ukukhathala kube kubi kakhulu. Ukuhlala u-hydrated kubalulekile ekuthuthukiseni noma ekugcineni impilo.

3. Gcina iphepha lokudla nezimpawu

Ijenali yokudla iyindlela enhle yokuthola ukudla okuthuthukisa noma okwenza izimpawu zakho zibe zimbi kakhulu. Kuyasiza futhi ukuba nerekhodi lokuthi uzizwe kanjani usuku nosuku ukuze uhlanganyele nodokotela wakho. Landelela ukuthi uzizwa kanjani nokuthi yini oyidlile usuku ngalunye ukuthola noma yimaphi amaphethini. Njengoba amaphesenti angama-35 kuye kwangama-90 abantu abanesifo sokukhathala okungamahlalakhona aba nezimpawu ezihambisana nesifo samathumbu esibuhlungu, kubalulekile ukuthi unake ngokukhethekile noma ikuphi ukucasuka kwesisu noma ukucindezeleka.

4. Ungayinqumi yonke

Kuyizilingo ukusika konke ongakwenza lapho ubhekene nesifo esingenamqondo, esingapheli njengokukhathala okungapheli, kodwa abukho ubufakazi bokuthi ukudla okunomkhawulo kakhulu kuthuthukisa izimpawu. Khuluma nodokotela wakho ngaphambi kokukhipha noma yikuphi ukudla ekudleni kwakho ukuvimbela ukusebenzisa umzimba wakho ngokweqile nokusika izakhamzimba ezibalulekile. Zama ukudla okuqeda kuphela uma udokotela wakho nodokotela wezokudla becabanga ukuthi kulungile kuwe.

5. Kodwa zama ukudla okudlayo

Okunye ukudla kungakwenza uzizwe ungcono noma ube mubi kakhulu. Isibonelo, ezinye zeziguli zikaMontoya zibone ukuthuthuka ngemuva kokukhipha i-gluten noma ukudla okuphezulu kuma-carbohydrate ekudleni kwazo kanti ezinye azibonanga miphumela. Njengoba kungekho kudla okujwayelekile kweCFS, kungakufanelekela ukuzama ukudla kwakho ukuthola ukuthi yini ekwenza uzizwe ungcono kakhulu.

Kungcono ukusebenza nodokotela wakho wokudla noma udokotela ukuhlela uhlelo lokudla ngezidingo zakho ezithile. Ungaqala ngokwakho ngokunaka ukuthi ukudla okuthile kukwenza uzizwe kanjani.

"Ngokukhathala okungapheli, kubalulekile ukulalela umzimba wakho futhi ubone ukuthi uzizwa kanjani," kusho uLeah Groppo, RD, i-CDE eStanford Health Care. Lokhu kubaluleke kakhulu uma ucabanga ukuthi ukudla okuthile kungahle kukhulise izimpawu zakho noma uma uhlela ukwenza noma yiziphi izinguquko ekudleni kwakho.

Uma ufuna ukuzama okuthile okusha, uGroppo uncoma ukwenza ushintsho oluncane, njengokungeza imifino eyengeziwe esidlweni sakho sakusihlwa ubusuku ngabunye. Namathela kuyo inyanga egcwele ngaphambi kokunquma ukuthi ushintsho luzithuthukisile yini izimpawu zakho noma cha. Uzokwazi nokunamathela emikhubeni enempilo ngokuhamba kwesikhathi uma uyethula kancane.

6. Nciphisa ukudla kwakho okune-caffeine

I-caffeine ibonakala iyindlela enhle yokuthuthukisa amandla akho, kepha iza nemiphumela. I-caffeine ingakunika umuzwa wamanga wamandla futhi ikuholele ekutheni weqe ngokweqile, ngokusho kukaMontoya. I-caffeine encane ingalunga kwabanye abantu. Vele uqaphele ukuthi ungazisebenzisi ngokweqile futhi uqiniseke ukuthi ukudla kwakho akuthinti ukulala kwakho.

7. Zama ukudla okuncane, okuvame kakhulu

Abantu abaningi abanokukhathala okungapheli bavame ukuzizwa bekhathele kakhulu ukuthi bangadla noma abazizwa belambile. Uma ulahlekelwa isisindo noma unenkinga yokudla okwanele usuku lonke, uGroppo uncoma ukuthi uzame ukudla okuncane kaningi noma ungeze ukudla okulula okuncane phakathi kokudla ngakunye. Ukudla kaningi kungasiza ukugcina amandla akho ephezulu. Izingxenye ezincane kungaba lula ukubekezelela nazo.

8. Naka ushukela

Ushukela ungakhuphula namandla akho okwesikhashana, kepha ukuphahlazeka ngemuva kwalokho kungahlanganisa ukukhathala kwakho. Esikhundleni sokufinyelela ekudleni okunoshukela ocwengekile, uGroppo uphakamisa ukuthi udle ukudla okwejwayelekile ngokwemvelo neprotheni encane ukusiza ngisho noshukela wegazi namandla akho. Amajikijolo ane-yogurt ecacile, engenashukela iyindlela enhle.

9. Ngena konke ngemifino

Gcwalisa imifino engeyona yokuvinjelwa. Zama ukufaka imifino yayo yonke imibala usuku lonke ukuze uthole izakhamzimba nezinzuzo ezihlukile. Imifino ebomvu, isibonelo, igcwele ama-phytonutrients asebenza njengama-antioxidants futhi asiza ukunciphisa ukuvuvukala. Imifino ephuzi iqukethe amavithamini namaminerali abalulekile njengamavithamini A, C no-B6.

10. Yeqa ukudla okwenziwe kakhulu

Ukudla okucutshungulwe kakhulu kuningi kunezakhamzimba ezimbalwa kunokufana nakho konke ukudla. Kubalulekile ukulayisha ezitshalweni - njengembotyi, izithelo, imifino, nezinhlamvu ezigcwele - ukuxhasa izidingo zomzimba wakho.

Awazi ukuthi uzodlani? U-Groppo uncoma ukunamathela ekudleni "okusondelene kakhulu nokuthi uMama Wendalo wakwenza kanjani ngangokunokwenzeka." Khetha okusanhlamvu okuqhamukile esikhundleni sama-flakes ommbila noma ilayisi elinsundu esikhundleni se-pasta, ngokwesibonelo.

11. Phezulu konke ngamafutha enempilo

Ukufafaza ama-walnuts, izingcezu ezimbalwa ze-avocado, ama-ounces ambalwa we-trout: Kungaba lula ukwengeza amafutha anempilo afana ne-omega-3 fatty acids usuku lonke. Amafutha anempilo abalulekile empilweni yobuchopho nenhliziyo, futhi angasiza ekunciphiseni ukuvuvukala.

12. Uhlelo lokudla nokulungiselela ukudla lapho uzokwazi

Enye yezindlela ezinhle kakhulu zokuqinisekisa ukudla okunomsoco ukuhlela ukudla kanye nokulungiselela ukudla ngaphambi kwesikhathi. Ngezinsuku onamandla amaningi, hlela ukuthi uzodlani isonto lonke bese ulungisa izithako zakho eziyisisekelo noma upheke ukudla kuze kube sekugcineni. Ukudla kwakho kuzobe sekulungele ukuhamba. Ngeke kudingeke ukhathazeke ngokuthi uzodlani ngosuku olunikeziwe. Okungcono kakhulu: Cela umuntu ozokusiza ukuze wenze okuningi ngaphandle kokuzikhathaza.

Ngezansi

Sitshelwe sonke kaninginingi ukuthi lokho okudlayo kuthinta indlela ozizwa ngayo. Lokho akulona iqiniso nakancane ngokukhathala okungapheli. Ngenkathi kungekho noma yikuphi ukudla okukhethekile kokukhathala okungapheli, ukudla okunomsoco, okunempilo kungaba yingxenye ebalulekile yohlelo lwakho lokwelashwa. Vele uqiniseke ukuthi uhlala ukhuluma nodokotela nodokotela wezokudla ngaphambi kokwenza ushintsho olukhulu ekudleni kwakho noma ngokungeza noma iziphi izithako.

Ukulungiswa Kokudla: Ukudla Okushaya Ukukhathala