Yini Engingayenza Ukuze Ngiyeke Ukuzizwa Ngilambile Ngaso Sonke Isikhathi Ngaphandle Kokudla?

Esikhundleni sokubala amakhalori, gxila kwikhwalithi yokudla okunempilo ukuthola inketho yokugcwalisa nokunomsoco kakhulu.

Umbuzo: Angikwazi ukulawula indlala yami. Isisu sami sidinga ukuba nokuthile ngaso ngaso sonke isikhathi. Ngabe unanoma yisiphi iseluleko somuntu ohlale ezizwa elambile?

Ukuzizwa ulambile njalo kuyinkinga ejwayelekile engahle ihlobene nokukhetha kwakho ukudla. Indawo enhle yokuqala ukuqonda ukuthi ukudla okwehlukile kuyithinta kanjani imizwa yakho yokugcwala.

Ama-carbohydrate acwengekile akha iningi lokudla kwabantu abaningi. Futhi zingenye yezinketho zokugcwalisa okungenani ama-macronutrient. Iphutha elijwayelekile elenziwa ngabantu lapho bezama ukwehlisa isisindo ukukhetha ukudla okunamafutha aphansi, okune-carbohydrate, njengokusanhlamvu nokuqhekeka okunamafutha amancane. Yize lokhu kudla kuvame ukuba nama-kilojoule amancane, futhi anezakhi eziphansi futhi ngeke kukugcine uzizwa ugcwele.

Okokuqala, khetha imithombo ye-carbohydrate eyinkimbinkimbi (cabanga okusanhlamvu okuphelele njenge-oatmeal, quinoa, ne-farro) ngaphezulu kwama-carbohydrate acwengekile (cabanga ngesinkwa esimhlophe ne-pasta emhlophe) ukunqanda indlala. Ama-carbs ayinkimbinkimbi aphezulu ngefayibha, okwenza ukugcwaliswa okuningi. Ukukhetha imithombo ye-carbohydrate ecebile nge-fiber, njengamazambane, ubhontshisi, namajikijolo, kuzokusiza ukuthi uhlale usuthi isikhathi eside kunokukhethwa kwe-carb elicwengekile.

Isici esibaluleke kakhulu ekwakheni ukudla okugcwaliswayo kanye nokudla okulula ungangezela imithombo yamaprotheni kanye namafutha. Amaprotheni yi-macronutrient egcwalisa kakhulu. Ucwaningo lukhombisa ukuthi ukufaka imithombo yamaprotheni ekudleni nasekudleni kungakhuphula imizwa yokugcwala, okugcina uzizwa wanelisekile usuku lonke futhi kunciphise imvamisa yokudla (). Ukwengeza umthombo ononile wamafutha ekudleni nasekudleni okulula kungasiza ekunciphiseni indlala futhi ().

Izibonelo zemithombo yamaprotheni engafakwa kalula ekudleni kwakho ifaka:

• amaqanda
• tofu
• udali
• inyama yenkukhu
• inhlanzi

Amafutha anempilo afaka:

• amantongomane
• amantongomane wonke nembewu
• izikhupha zamaqanda
• ukwatapheya
• Amafutha e-Olive

Ukwengeza lawa kanye neminye imithombo enempilo yamaprotheni kanye namafutha ekudleni nasekudleni okulula kuyindlela enhle yokwehlisa imizwa yendlala engapheli.

Isibonelo, ukuqala usuku lwakho ngesidlo sasekuseni esinama-protein amaningi, ama-sautéed imifino, ukwatapheya osikiwe, namajikijolo nakanjani kukugcina unelisekile isikhathi eside kunokudla kwasekuseni okusanhlamvu okunamafutha amancane nobisi olunamafutha.

Esikhundleni sokubala amakhalori ekudleni okudlayo, gxila kwikhwalithi yokudla okunempilo ukuze unqume ukuthi iyona ndlela yokugcwalisa nokunomsoco kakhulu.

Ngaphandle kokudla kwakho, unganciphisa ukulamba kwakho ngoku:

• ukulala ngokwanele
• ukuhlala kahle
• ukunciphisa ukucindezeleka
• ukuzijwayeza izindlela zokudla ezinengqondo

Ungafunda kabanzi ngezindlela ezingokoqobo zokunciphisa indlala lapha.

Ukuguqulwa kokudla kanye nendlela yokuphila kungasebenza kakhulu ekulinganiseni indlala. Kodwa-ke, izimo ezithile zezokwelapha, njenge-hyperthyroidism nohlobo 2 sikashukela (okungashayela imizwa yendlala), kufanele kukhishwe udokotela wakho uma indlala yakho iqhubeka ngemuva kokwenza izinguquko ezibalulwe ngenhla.

UJillian Kubala uyiDietitian ebhalisiwe ezinze eWesthampton, NY. UJillian uphethe iziqu ze-master kwezomsoco eStony Brook University School of Medicine kanye ne-undergraduate degree kwezesayensi yokudla. Ngaphandle kokubhalela i-Healthline Nutrition, wenza umkhuba wangasese osuselwa empumalanga yeLong Island, NY, lapho asiza khona amaklayenti akhe ukuthi athole impilo enhle ngokushintsha kwezempilo kanye nendlela yokuphila. UJillian wenza lokho akushumayelayo, esebenzisa isikhathi sakhe sokuphumula enakekela ipulazi lakhe elincane elibandakanya izingadi zemifino nezimbali nomhlambi wezinkukhu. Finyelela kuye ngaye iwebhusayithi noma kuqhubeke Instagram.