Okudingeka Ukwazi Ngokuzila Ukudla Okungapheli Uma Uncelisa

-Delile

• Kuyini ukuzila ukudla ngezikhathi ezithile?
• Ingabe kuphephile ukuthi ukwenze ngenkathi uncelisa?
• Kuphephile enganeni?
• Ingabe kukhona ezinye izindlela zokuzila ezingcono kunezinye?
• Izingozi ngenkathi uncelisa
• Ezinye izindlela zokwehlisa isisindo uma uncelisa
• Ukuthatha

Abangani bakho abangomama bangafunga ukuthi ukuncelisa ibelethi kubasizile banciphise isisindo sengane ngaphandle kwezinguquko ekudleni noma emikhubeni yabo yokuzivocavoca. Usalinde ukubona le miphumela yemilingo? Akuwena wedwa.

Akubona bonke abesifazane abahlangabezana nokulahlekelwa isisindo ngokuncelisa. Eqinisweni, abanye bangaze bagcine isisindo kuze kulunyulwe - bakhulume ngokudumazayo!

Uma ufuna ezinye izindlela zokwehlisa isisindo, kungenzeka ukuthi ungene emcabangweni wokuzila ukudla ngezikhathi ezithile. Kodwa ingabe le ndlela ethandwayo iphilile wena nengane yakho eyigugu?

Nakhu okunye mayelana nokuthi kusho ukuthini ukuzila ukudla ngezikhathi ezithile, ukuthi kungayenzelani impilo yakho nomzimba wakho, nokuthi kuphephile yini noma cha kuwe nasenganeni ngenkathi uncelisa.

Okuhlobene: Ukuncelisa ibele kungenze ngakhuluphala

Kuyini ukuzila ukudla ngezikhathi ezithile?

Ukuzila ukudla okungapheli kuyindlela yokudla lapho udla khona ukudla efasiteleni elithile lesikhathi.

Kunezindlela ezahlukahlukene zokusondela ekuzileni. Abanye abantu badla nsuku zonke futhi benza inqwaba yokuzila kwabo ebusuku. Isibonelo, ungadla amahora angu-8 ngosuku, yisho phakathi kuka-12 ntambama. nango-8 ntambama, futhi ngokushesha noma okunye okungu-16. Abanye bakhetha ukudla ukudla okuvamile ezinsukwini ezithile zeviki futhi bazile noma badle kuphela inani elibekiwe lama-calories kwezinye izinsuku.

Kungani uzincisha? Kunezizathu ezimbalwa abantu abazinikezayo ngokuzila ukudla ngezikhathi ezithile.

Abanye abazungezile basikisela ukuthi amaseli angamelana nezifo lapho enengcindezi yokungadli. Hhayi lokho kuphela, kepha okunye kukhombisa lokho kuzila kungenzeka ukunciphisa ukuvuvukala emzimbeni, kanye noshukela wegazi, umfutho wegazi, namazinga e-cholesterol.

Futhi, kunjalo, kuningi ukwehla kwesisindo okuzungezile ngenkathi uzila ngezikhathi ezithile.

Umqondo wukuthi uma ungadli, umzimba wehla ezitolo ezinamafutha ukuze uthole amandla. Ukuzila ukudla ngezikhathi ezithile kunganciphisa ukusetshenziswa kwakho kwekhalori jikelele, okuholele ekunciphiseni isisindo.

Kwesinye, abantu abadala babezijwayeza ukuzila ukudla okwahlukile lapho bedla khona ngokujwayelekile nsuku zonke futhi badle amaphesenti angama-20 kuphela wamakhalori abo ajwayelekile kwezinye izinsuku. Ekupheleni kocwaningo, iningi lalahlekelwe ngamaphesenti ayisishiyagalombili esisindo somzimba wabo emavikini ayisishiyagalombili kuphela.

Okuhlobene: Izinhlobo ezihamba phambili zokuzila kwabesifazane

Ingabe kuphephile ukuthi ukwenze ngenkathi uncelisa?

Umqondo wabesifazane abazila ukudla ngenkathi bencelisa akuyona into entsha ngokuphelele. Eqinisweni, abanye besifazane bayazila njengengxenye yeholide lamaSulumane, iRamadan. Lokhu kubandakanya ukungadli ukudla kusuka entathakusa kuze kuyoshona ilanga cishe isikhathi senyanga. Abanye besifazane ngalomkhuba babelana ngokuthi ukunikezwa kwabo ubisi kwehle ngesikhathi sokuzila.

Kungani lokhu kungenzeka? Yebo, olunye ucwaningo lukhombisa ukuthi abesifazane kungenzeka bangathathi inani elifanele lama-macro- kanye nama-micronutrients ukuxhasa ukukhiqizwa kobisi.

Abaphenyi baphetha ngokuthi abesifazane abancelisayo abavamise ukuzila ukudla ngesikhathi seRamadan kufanele bathathe isibonelelo ukuze bangazili, ngoba ngobuchwepheshe bakhululekile kulo mkhuba.

Izeluleko zendabuko ezungeze ukondleka kokuncelisa ibele zichaza ukuthi abesifazane badinga ama-calories angama-330 kuya kwangama-600 ngosuku ukuxhasa ukukhiqizwa kobisi.

Ngaphandle kwalokho, kubalulekile ukuthi udle izinhlobo ezahlukahlukene zokudla futhi ugxile ngqo ekudleni okuqukethe inani eliqinile lamaprotheni, i-iron ne-calcium. Ukudla ngokwanele - nokudla okwanele - kuqinisekisa ukuthi uhlala uphilile nokuthi ubisi lwakho luqukethe okwanele okudingwa yingane yakho ukuze ikhule kahle.

Okunye okufanele uqaphele: Okuningi koketshezi lwethu lwansuku zonke kuvela ekudleni esikudlayo. Uma ukuzila ukudla kwehlisa ukuthambisa kwakho uketshezi, kunganciphisa nokuhlinzeka kwakho.

Ngeshwa, azikho ngempela izifundo ozozithola ngokuzila ukudla ngezikhathi ezithile nokuncelisa abesifazane kuphela ngenxa yezizathu zokwehlisa isisindo.

Okuningi kwalokho ozokuthola oseshweni lwe-inthanethi olusheshayo kuyi-anecdotal. Futhi ngazo zonke izindaba ezinhle ozozizwa, kukhona okunye okuhlangenwe nakho okuningi okuhlukile.

Ngamanye amagama: Lokhu kuyinto okufanele uxoxe nodokotela wakho ngayo. Ekugcineni, kungahle kungalimazi, kepha kungahle kungazifanele izingozi ezingaba khona, njengokulahlekelwa ubisi lwakho.

Kuphephile enganeni?

Ucwaningo lwamanje lubonisa ukuthi ukuzila ukudla akuthinti ama-macronutrients obisini lwebele. Kodwa-ke, amanye ama-micronutrients obisini lwebele angathinteka "kakhulu".

Kwabesifazane abazila iRamadan, omunye ukhombisile ukuthi ukukhishwa kobisi kuhlala kufana ngaphambi nangesikhathi sokuzila. Okushintshile, nokho, bekungukuhlungwa kwe-lactose, i-potassium, nokuqukethwe kobisi jikelele kobisi.

Lezi zinguquko azilungele ingane - futhi abacwaningi abagxile kulesi sihloko baphetha ngokuthi abesifazane kufanele basebenze eduze nabahlinzeki babo bezokunakekelwa kwezempilo uma kukhulunywa ngokuzila ukudla kanye nezingozi ezingaba khona.

Mhlawumbe okubaluleke kakhulu ukuphawula ukuthi abekho abesifazane ababili abafanayo. Indlela ukuzila ukudla okungathinta ngayo izakhamzimba obisini lwebele nokuhlinzekwa okuphelele kobisi kungahluka kakhulu ngokuya ngomuntu.

Uzokwazi kanjani ukuthi ingane ithola lokho ekudingayo? Iqembu lokuncelisa ibele iLa Leche League lichaza izinto ezimbalwa ezingakhombisa ukuthi kunenkinga:

• Ingane yakho i-lethargic noma ilele ngokweqile.
• Ingane yakho ithatha isikhathi esiningi kakhulu noma esincane kakhulu ebeleni. Iseshini yokudla “ejwayelekile” ingahluka ngokuhamba kwesikhathi, kodwa bona ukuthi uyawubona umehluko ophawulekayo.
• Ingane yakho ayiziphuli ngokwanele. Futhi, iphethini lokubeka ingane yakho lingaba ngawodwana - ngakho-ke phawula noma yimuphi umehluko.
• Ingane yakho iphelelwe amanzi emzimbeni. Ungaqaphela amanabukeni omile noma ungabona umchamo omnyama noma obomvu ngokubomvu enabukeni lakhe.
• Ingane yakho ayitholi isisindo noma ayihlali ekukhuleni kwayo.

Okuhlobene: Umhlahlandlela wokuncelisa ibele: Izinzuzo, kanjani, ukudla, nokuningi

Ingabe kukhona ezinye izindlela zokuzila ezingcono kunezinye?

Hlala ukhuluma nodokotela wakho ngaphambi kokwenza ushintsho olukhulu ekudleni kwakho. Bangaba neziphakamiso noma imihlahlandlela abangabelana ngayo nawe noma izinto okufanele baziqaphele uma kukhulunywa ngempilo yakho nobisi.

Uma ufuna ukuzama ukudla ngezikhathi ezithile, xoxa nodokotela wakho ngendlela elula kakhulu. Ayikho imihlahlandlela ethile yabesifazane abancelisayo njengoba kungekho datha yabesifazane abancelisayo ukwenza lezi zincomo kusuka.

Umcwaningi wezokudla uKris Gunnars uchaza ukuthi - ngokujwayelekile - abesifazane bangazuza emafasiteleni amafushane okuzila amahora angama-14 kuya kwayi-15 uma kuqhathaniswa nezinye izindlela zokuzila ukudla ngezikhathi ezithile.

Futhi kungahle kube mayelana nokuthi yini oyidlayo uma uyiqhathanisa uma uyidla. Ngakho-ke sebenza eduze nochwepheshe wezokunakekelwa kwezempilo ukuze uqinisekise ukuthi uhlangabezana nezidingo zakho zokudla okunempilo.

Okuhlobene: Izindlela ezi-6 ezidumile zokwenza ukuzila ukudla ngezikhathi ezithile

Izingozi ngenkathi uncelisa

Abanye ochwepheshe babelana ukuthi ukudla okuphansi ngenkathi ukuncelisa kungathinta kabi izakhi ingane yakho ezithola ebisi lwakho, ikakhulukazi i-iron, iodine ne-vitamin B-12.

Vele, kungenzeka ukuthi udle ukudla okunempilo, nokulinganisela ngaphakathi kwewindi lakho lokudla - kepha kungathatha umsebenzi onzima ukuqinisekisa ukuthi uthola okwanele nsuku zonke.

Futhi, enye ingozi ukutholakala kobisi oluncane. Umqondo ngukuthi ukudla okunama-khalori aphansi kanye nezikhala ekudleni - noma ekudleni uketshezi-kungavimbela ukukhiqizwa kobisi.

Ungahle uhlangabezane nale nkinga engaba khona. Kepha uma wenza njalo, kungathatha umsebenzi othile ukubuyisela ubisi lwakho emazingeni asekela ingane yakho ekhulayo.

Uma umsoco wakho uthinteka ngokwanele ukushintsha ukwakheka kobisi lwakho futhi wehlise ubisi lwakho, lokhu nakho kungaba nomthelela empilweni yakho.

Izikhala zomsoco zingaholela ezintweni ezinjenge-vitamin deficiency anemia. Izimpawu zifaka noma yini kusuka ekukhathaleni nasekuphefumuleni okuncane kuya ekunciphiseni isisindo nobuthakathaka bemisipha.

Okuhlobene: Izimpawu ze-8 untula amavithamini

Ezinye izindlela zokwehlisa isisindo uma uncelisa

Yize ngokuqinisekile kungeyona into ethokozisayo noma ethakazelisa njengokuzila ngezikhathi ezithile, ungahle uthande ukuzama ukunciphisa isisindo ngendlela yakudala ngenkathi uncelisa. Odokotela bancoma ukuthi bahlose ukwehla kancane nangokuzinza, kungabi ngaphezu kwephawundi ngesonto.

Lokhu kungasho ukwenza ama-tweaks amancane enkambisweni yakho yansuku zonke, njenge:

• Ukuphaka ukudla kwakho emapuleti amancane ukusika osayizi bezingxenye.
• Ukweqa ukudla okusetshenzisiwe, ikakhulukazi lokho okunoshukela omningi namafutha.
• Yehlisa inqubo yakho yokudla ukuze uvumele ubuchopho bakho bufinyelele kwizimpawu zokugcwala kwesisu sakho.
• Ukudla ukudla okuphelele, njengezithelo ezintsha, imifino, nokusanhlamvu okuphelele.
• Ukwengeza ukuzivocavoca kwakho kwamasonto onke kumizuzu engu-150 enconyiwe yomsebenzi olinganiselayo (njengokuhamba noma ukubhukuda) noma imizuzu engama-75 yomsebenzi onamandla (njengokugijima noma iZumba).
• Ngeza ukuqeqeshwa kwamandla ekuzivocavoca kwakho kabili ngeviki ngemishini yesisindo, izinsimbi zamahhala, noma ukusebenzisa isisindo somzimba.

Ukuthatha

Mhlawumbe uzwile ukuthi kwathatha izinyanga eziyi-9 ukukhula kwengane yakho (nokufaka isisindo) nokuthi kuzothatha i-9 (noma ngaphezulu) ukuyilahla. Yebo, ukusizwa sithi lokhu kungahle kube yiqiniso ngeke kwenze leso sitatimende sibe yinto encane.

Kodwa zama ukungakhathazeki uma usanda kubeletha ingane futhi unamakhilogremu ambalwa angeziwe. Yiba mnene kuwe. Ukukhulisa nokuzala umntwana yinto emangalisayo.

Uma usafuna ukuzila ukudla ngezikhathi ezithile, cabanga ukwenza i-aphoyintimenti nodokotela wakho ukuze nixoxe ngobuhle nobubi bayo.

Kungenzeka ukusebenzisa le ndlela futhi uhlangabezane nezinhloso zakho zokudla okunempilo, kodwa indlela ethinta ngayo impilo yakho nokutholakala kobisi lwakho kungenzeka kungafani nalokhu abanye besifazane abasempilweni yakho abakubonile.

Akunandaba ukuthi wenzani, zama ukwenza ukukhetha okuhle kokudla bese uhambisa umzimba wakho - sithembe, lo wokugcina ngeke abe nzima nengane yakho ekhulayo - futhi ekugcineni ukusebenza kwakho kanzima kufanele kube nomvuzo.