Uhlelo Lokudla Kwangemva Kokubeletha Oluzokusiza Ululame

-Delile

• Sabalalisa Ukudla Kwakho Usuku Lonke
• Dala uhlelo lokudla kwangemva kokubeletha
• Faka ama-Snacks kuhlelo lwakho lokudla ngemuva kokubeletha
• Yidla Ukudla Okushiya Wanelisekile
• Yamukela Usizo oluvela kubangani
• Buyekeza kwe-

Kungaba okulingayo, kepha ukuqhubeka nokudla ngokweqile ngethemba lokulahlekelwa isisindo sokukhulelwa akuyona indlela yokuhamba. (Futhi, kufanelekile ukusho ukuthi akufanele uzizwe njengawe isidingo ukunciphisa umzimba ngaso leso sikhathi.) Lapho ujwayela ukuphila nomntwana omusha, into yokugcina oyidingayo ukulahla umzimba wakho ngemikhawulo emikhulu. Ungavumeli izinkathazo zokudla zikwengeze ekucindezelekeni nakubusuku bokulala njengoba ujwayela uhlelo lwakho olusha. Esikhundleni salokho, yidla lokhu kudla ukuze uhlale uphehlwa, wondleke, futhi ukhuthaze ukululama. (Okuhlobene: Konke Okufanele Ukwazi Ngokulahleka Kwesisindo Sokubeletha)

Sabalalisa Ukudla Kwakho Usuku Lonke

Ukhiye wamandla akho akukhona nje ukuthi ulala kangakanani (noma okuncane) ubusuku ngabunye. Okukuplate yakho nakho kudlala indima. "Enye yezinto ezinkulu ukudla okunempilo okungenza ukunikeza omama amandla amasha," kusho uKathy McManus, R.D., umqondisi womnyango wezokudla eBrigham Women's Hospital eBoston. "Kubalulekile ukusabalalisa ukudla usuku lonke ukuze uthole inani elilinganayo lama-calories. Lokhu kuzokunikeza amandla ahlala njalo okunakekela ingane yakho kanye nawe." (Okuhlobene: UKayla Itsines Wabelana Ngokumkhuthazile Ukwethula Uhlelo Lokuzivocavoca Ngemuva Kokukhulelwa)

Dala uhlelo lokudla kwangemva kokubeletha

Uma udla ukudla okunothe ngemisoco, uzoqaphela ukuthi ama-calories akho ahamba ibanga elide. Uzozizwa ugcwele isikhathi eside, futhi uzoba nengqondo yokuvuka uhambe oyidingayo kulezo zingcingo zokuphakela ngo-3 ekuseni. UMcManus uphakamisa ukwanda kokudla okunempilo:

• Izithelo nemifino
• Izinhlamvu eziphelele
• Amaprotheni angenalutho, njengezinhlanzi, inyama yenkomo, nokudla kwe-soy
• Ubisi olunamafutha noma olunamafutha amancane
• Imifino eluhlaza
• Ukudla okunothe ngensimbi, ikakhulukazi uma uhlushwa yizimpawu zangemva kokubeletha. Ungathola insimbi ezinhlamvini eziqinile, uthele ijusi, nenyama engenamafutha.
• Ukudla okunothe ngo-Vitamin C, okungasiza ekwelapheni izilonda komama abaletha nge-C-section. Zama amawolintshi, utamatisi, neziphuzo zezithelo zemvelo.

Faka ama-Snacks kuhlelo lwakho lokudla ngemuva kokubeletha

Uma usesimweni sokuthola ukudla okulula, uMcManus uphakamisa ukukhetha kulokhu okulandelayo:

• Abaqhekezi bezinhlamvu eziphelele abane-hummus
• Amantongomane
• Inkomishi ye-whole-grain cereal enobisi olunamafutha amancane
• Iqanda elibilisiwe elinezaqathi
• Ushizi onamafutha amancane nocezu lwesithelo
• Ibhotela lamantongomane e-apula
• I-yogurt elula yama-Greek enamajikijolo

Yidla Ukudla Okushiya Wanelisekile

Ubunomntwana, futhi manje kufanele ulande ukudla kwakho okuthandayo kokunciphisa umzimba, akunjalo? Akulungile. UMcManus uthi abesifazane abaningi benza leli phutha ngoba begxile ekuzameni ukwehlisa isisindo sokukhulelwa kwabo. "Ukuba ngumama omusha kusho ukuthi uzoba nokukhathala okukhulu uze ujwayele inqubo yakho entsha, ngakho-ke udinga indlela yokudla engakusiza ukukuthwala, hhayi lokho okuzokushiya ulambile futhi uzizwe uphucwa okuthile," usho kanje. (Okuhlobene: Izizathu Ezi-6 Ezikhohlisayo Awupheli Isisindo)

Ukugcina umoya wakho uphezulu, uMcManus uphakamisa ukubeka kuqala ukudla okunomsoco. "Ukuphatha lapha nalaphaya kuhle impela, kepha amathani ama-carbs acwengekile, isinkwa esimhlophe, kanye nokudla okunoshukela kuzoba nokuthokozisa okuncane futhi kuzomane kugcine ngokuhloba ushukela wegazi lakho, kukwenze ukhathele kakhulu kunalokho osuvele unakho."

Yamukela Usizo oluvela kubangani

Noma nini lapho umngane ekubuza ukuthi bangasiza kanjani, bacele ukuthi bathathe igilosa embalwa. "Abantu bayakuzonda ukuza belambatha lapho bevakashela wena nengane yakho okokuqala ngqa," kusho uMcManus. Bazozizwa belusizo futhi uzoba nesithiyo esisodwa esincanyana ekudleni konke ukudla okunomsoco onqume ukungeza ekudleni kwakho. Bacele ukuthi bacoshe iyogathi, ithini lamantongomane, nanoma yikuphi okunye ukudla ongase ukudinge ukuze ugcine amandla akho ephezulu.

"Indlela yakho yokudla ayibalulekile kumandla akho kuphela, kodwa futhi nasekunqumeni ukuthi uzozizwa ngokushesha kangakanani emuva kumuntu wakho omdala," kusho uMcManus. "Uma unamathela kakhulu ekudleni okunempilo, ungalulama ngokushesha ubuyele ekuzivocavoca umzimba nasenqubweni yansuku zonke."

Buyekeza kwe-