Le Dietitian Ifuna Uyeke "Ukuhlanza Intwasahlobo" Ukudla Kwakho

-Delile

• Kungani wena akufanele "intwasahlobo ihlanzekile" ekudleni kwakho.
• Imikhuba yokudla enempilo esebenza unyaka wonke.
• Buyekeza kwe-

Manje njengoba intwasahlobo iqhubeka ngokugcwele, cishe uhlangabezane nokuthile-isihloko, isikhangiso, umngane ocindezelayo-okunxusa ukuthi "uhlanze ukudla kwakho entwasahlobo." Lo muzwa ubonakala uvusa ikhanda elibi ekuqaleni kwawo wonke amasizini-"unyaka omusha, umusha", "intwasahlobo hlanza ukudla kwakho," "thola umzimba we-bikini ehlobo," njll. Nakuba ngisesikebheni sikaMarie ngokuphelele. Uma ufaka ikhaya lakho, ngifuna ukuthi ucabange kabili ngaphambi kokuthi uphume uyothenga ukuhlanza i-gummy bear yakamuva (yebo, yinto yangempela leyo) ukuze ungene esikhwameni sakho se-jean kusuka ngonyaka odlule. Kule ntwasahlobo, ngiyanxusa ukuba uyeke ukuzitika ngokudla nokuzincisha futhi unganaki izwi langaphakathi elincikisayo elikutshela ukuthi udinga "ukuphefumula uhlanzekile" impilo yakho.

Kungani wena akufanele "intwasahlobo ihlanzekile" ekudleni kwakho.

Konke ngikwenzela ukudla okunempilo. Njengodokotela obhalisiwe wezokudla, nginikele impilo yami ekufundiseni abanye ukuthi benze kanjani ukukhetha kokudla okunempilo. Lokho akusho ukuthi ngifuna wonke umuntu ukuthi aphoqe isaladi yakudala ngesidlo sasemini nsuku zonke noma enze ushintshi welayisi ukholifulawa, kepha ngincoma ukuthi kudliwe ibhalansi yezithelo, imifino, okusanhlamvu okuphelele, ubhontshisi, imidumba, amafutha anempilo, nokuncika amaprotheni. Yebo, ngiyazi ukuthi lokho kuzwakala kuyisicefe. Ngiyazi ukuthi ufuna ukukhipha amehlo akho lapho ungizwa ngikusho lokho ngoba kuzwakala kulula kakhulu noma mhlawumbe kuyinkimbinkimbi kakhulu. Ingxenye yokuheha kokudla okuhlanyayo, okuyimfashini okunemithetho eyinkimbinkimbi ukuthi kubonakala njengenhlamvu yomlingo ukufeza izinjongo zakho ngokushesha. Kodwa ukube leyo nhlamvu yomlingo ibikhona, wonke umuntu ubezobukeka emuhle njengoba enza u-J. Lo cishe eneminyaka engu-50. Isexwayiso esilimazayo: Ukudla ngendlela enempilo/ukwehlisa isisindo/ukuba sesimweni esihle akulula ngaso sonke isikhathi, futhi akulula njengokulandela okunye okuthathu. -ukuhlanza izinsuku.

Kungakho "ukuhlanza intwasahlobo" ukudla kwakho kuyi-BS. Ukuhlanza intwasahlobo ikhaya lakho imvamisa kungumsebenzi wangempelasonto: beka amajezi, hlanza indlu yangasese ngokujulile, hlela umuntu ogqoka, njll. Ukwenza izinguquko zokuziphatha okunempilo nokwamukela ukudla okunempilo kuyiphesenti elingu-100 elenzekwayo futhi liyakhuthazwa, kepha kuthatha isikhathi eside kunempelasonto , inyanga, noma isizini eyodwa. Isimo sengqondo sokuthi "lungela, shesha" sihambisana nokudla okunomkhawulo okungakusizi ukudala izinguquko zokuziphatha ezihlala njalo.

Angisho ukuthi konke "ukudla" kubi (yize ngilizonda igama ukudla), ikakhulukazi njengoba kukhona ucwaningo mayelana nezinzuzo zokudla kwaseMedithera, ukudla okusekelwe ezitshalweni, ukuzila ukudla ngezikhathi ezithile, okungase kubhekwe njengokudla, noma kunjalo, ngingasho ukuthi lezi "zokudla" zikhuthaza ukuziphatha okuhle okuholela ekushintsheni okusimeme. Futhi leyo yinto engingayithola ngemuva.

Imikhuba yokudla enempilo esebenza unyaka wonke.

Ekupheleni kosuku, ngifuna ukukusiza uthole indlela eya kwisitayela sokudla esinempilo. Ngakho-ke suka ekuhlanzeni ijusi futhi ubhekane namaqiniso. Sebenzisa ezinye zalezi zinguquko ezincane kule ntwasahlobo (noma nganoma isiphi isikhathi!) Ukuze uzizwe unempilo futhi uthathe izinyathelo zokuqala ekwamukeleni ukudla okunempilo.

Naka ukuthi ukudla kukwenza uzizwe kanjani.

Ukudla kuwumsoco futhi kufanele kukwenze uzizwe ukahle, kunokuba kukhuthaze ukuba necala. Ngokuzayo lapho udla okuthile, thatha umzuzwana bese ucabanga ukuthi lokho kudla kukwenza uzizwe kanjani. Uma udla ngokungenangqondo ukudla okungenamsoco kuyilapho unesithukuthezi, ungase ubone ukuthi ukudla akukugculisi ukulamba kwakho noma kwelapha isithukuthezi sakho. Uma udla ipuleti elikhulu lokuthosiwe futhi uzizwa uqunjelwe futhi ukhathele ngemva kwalokho, phawula lowo muzwa omnandi. Zama ukugcina iphephabhuku lokudla elilandelela lokho okudlile nokuthi uzizwe kanjani. Ungaqaphela amaphethini, njengokudla okunempilo okukunikeza amandla amaningi nokudla "okungenamsoco" kungagculisi, futhi ungaguqula ukudla kwakho ngokufanele. (Bona: Kungani Udinga Ukuyeka Ukulebula Ukudla njengokuthi “Okuhle” nokuthi “Okubi”)

Bhekana nenkinga yokugaya ukudla.

Bangaphezu kwezigidi ezingu-60 abantu abathintekayo ngenxa yokuphazamiseka kokugaya ukudla, futhi akuyona into okumele uhlupheke ngayo. Kaningi, abesifazane bangitshela ukuthi bazizwa bequnjelwe njalo noma benobuhlungu besisu ngemuva kokudla. (Iqiniso elingajabulisi: Abesifazane empeleni basengozini enkulu yezinkinga zesisu uma kuqhathaniswa namadoda.) Lezi akuzona izinto ezizohamba ngokuhamba kwesikhathi. Yenza le ntwasahlobo ibe yisizini ogcina wenze i-aphoyintimenti nodokotela we-gastroenterologist noma uhlangane nodokotela wezokudla obhalisiwe ukuthola ukuthi yini ebangela izinkinga zakho zesisu.

Yidla izithelo nemifino eyengeziwe.

Cishe ngizwakala njengerekhodi eliphukile, kepha cishe wonke umuntu angazuza ngokudla izithelo nemifino eminingi. Esikhundleni sokwamukela ukuvinjelwa kokudla, yamukela ukudla izitshalo eziningi. (Uma ungangilaleli, okungenani lalela uBeyonce.) Ngeke ukhulise kuphela uvithamini, amaminerali, ifayibha kanye nokudla okune-antioxidant, futhi uzokwazi ukufaka amanye amaqembu okudla angenamsoco ekudleni kwakho.

Uma ungazi ukuthi uzoqala ngaphi, kungaba lula njengokungeza isiqephu esisha somkhiqizo enqoleni yakho yokudla noma ukufaka eminye imifino ngesikhathi sasekuseni. Noma uma usudle izithelo nemifino eningi, zama ukugcwalisa uhhafu wepuleti lakho nabo njalo ekudleni.

Hambisa okuningi.

Uma uhlala kwenye indawo enobusika obubandayo, kungenzeka ukuthi uyafa ukuphuma ngaphandle kwentwasahlobo yesibili. Yamukela lowo muzwa futhi uzibophezele ukuthutha okwengeziwe. Thatha inja ukuhamba amabanga amade, bhalisela i-5K, hlangana nabangane bakho ngokuhamba ngebhayisikili noma uqale ingadi yangaphandle. Engeza eminye imizuzu eyi-10 kukho konke ukujima noma usuku olwengeziwe lokujima ngesonto. (Ama-inspo amaningi: Abesifazane Abamatasa Babelana Ngendlela Abenza Ngayo Isikhathi Sokuzivocavoca)

Hlangana nochwepheshe wezokudla.

Wonke umuntu wehlukile. Kungakho kunzima kakhulu ukunikeza iseluleko esisodwa esilingana nakho konke ukondleka. Izazi zokudla ezibhalisiwe zinikeza izeluleko zokudla okunomuntu ngamunye ngokuya ngezindlela zokuphila nezinjongo zomuntu. Esikhundleni sokuzama ukulandela ukudla okuyisimangaliso okusebenzele i-bestie yakho, hlangana nesazi sokudla ukuze uthole okulungele wena. (Bheka: Kungani Ngisho Nabantu Abanempilo Kufanele Basebenze Nodokotela Wokudla Okunempilo)

Buyekeza kwe-