Ukwelashwa kokukhuluphala ebusheni nasebusheni

-Delile

• Ongakudla ukunciphisa umzimba
• Ungathengisa kanjani izimboni ngokudla okunempilo
• Isibonelo salokho ingane engakudla
• Yini okufanele uyise esikoleni
• Ungakuqinisekisa kanjani ukusebenza komzimba enganeni
• Uzisebenzisa nini izidakamizwa zokwehlisa isisindo
• Ingane ingalahlekelwa ngamakhilogremu amangaki ngenyanga

Ukwelashwa kokukhuluphala ezinganeni noma kwentsha kuqukethe ikakhulukazi ukudla okunempilo nokwenza okuthile ngokomzimba nsuku zonke, ukuze kube nenani elincane lama-khalori agcinwayo, elenza inqubo yokuncipha kwesisindo.

Kodwa-ke, lapho, noma kunjalo, ingane ingalahli isisindo ngalezi zinguquko ekudleni nasekusebenzeni komzimba, kubalulekile ukuhlola ukuthi ngabe zikhona yini ezinye izimbangela ezihilelekile, njengezinkinga ekukhiqizeni ama-hormone, ngokwesibonelo. Uma ngemuva kwezinyanga eziyisithupha zokwelashwa ingane iqhubeka nokufaka isisindo noma isengozini enkulu yezinkinga, njengesifo sikashukela, udokotela angakhombisa umuthi othile ozomsiza anciphise isisindo.

Zonke lezi zinhlobo zokwelashwa zibalulekile futhi kufanele zihlolwe udokotela wezingane nodokotela wezokudla, esimweni ngasinye, ukuze kugwenywe ukuvela kwezinkinga zempilo ezifana nesifo sikashukela, umfutho wegazi ophakeme ngisho nokuhlaselwa yisifo senhliziyo noma isifo sohlangothi.

Ongakudla ukunciphisa umzimba

Lesi yisinyathelo esibaluleke kunazo zonke ukwehlisa inani lamakhalori emzimbeni futhi kuhlose ukusiza ingane noma osemusha ukuthi adle okunempilo. Ezinye izinyathelo ezibalulekile yilezi:

• Ungachithi ngaphezu kwamahora amathathu ngaphandle kokudla ukudla okunempilo, kodwa okuncane;
• Yidla izithelo nemifino okungenani kahlanu ngosuku, okusho ukuthi ukudla lokhu kudla cishe kukho konke ukudla kosuku;
• Phuza cishe ilitha elilodwa lamanzi ngosuku, futhi ungaphuzi itiye noshukela, ijusi yezithelo noma isoda;
• Yidla ukudla okuyisisekelo ezitsheni ezincane, ukunciphisa inani lokudla;
• Ungabuki ithelevishini noma udlale imidlalo yevidiyo ngenkathi udla ukugxila ekudleni.

Ngaphezu kwalokho, kubalulekile ukugwema ukuba nokudla okuphezulu kwekhalori ekhaya, njengamaqebelengwane, amakhukhi, i-popcorn enoshukela omningi, nosawoti omningi noma ne-bacon, amaswidi, ushokoledi neziphuzo ezibandayo noma ijusi elihlanganisiwe.

Ungathengisa kanjani izimboni ngokudla okunempilo

Obunye bobunzima obukhulu kubazali ukushintsha ekudleni ukudla okucutshunguliwe njengamakhukhi, ama-hamburger, u-ayisikhilimu, ushokoledi nokudla okusheshayo, kuya kokudla okungokwemvelo okunempilo, njengezithelo, imifino, isinkwa esiphelele senhlamvu kanye noshizi.

Ukuze le nqubo yenziwe ngempumelelo, abazali kufanele babekezele ngokwanele ukwethula ukudla okunempilo ekudleni kwengane yabo. Ekuqaleni, ingane kufanele icelwe ukuthi okungenani isaladi ibe epuletini lesidlo sasemini noma okungenani izame ukufaka isithelo emlonyeni wayo, ngokwesibonelo, ngaphandle kokumkhokhisa ukuthi adle konke lokho kudla obekunikezwa.

Le nqubo ehamba kancane ibalulekile ngoba ukudla okunempilo kufanele kube ukukhetha kwengane, hhayi isizathu sokuthi ilwe nabazali bayo. Uma ukudla izithelo kuhlala kuhambisana nokukhala nezethembiso zokujeziswa noma ukugula, isithombe sesaladi sizohlala sixhunyaniswa nezikhathi ezimbi empilweni yengane, futhi izokwenqaba ngokuzenzakalela lolu hlobo lokudla. Nawa amanye amathiphu okuthi ungayenza kanjani ingane yakho idle.

Isibonelo salokho ingane engakudla

Nawa amanye amathiphu wokuthi yikuphi ukudla ongakudla ngesidlo ngasinye:

• Ukudla kwasekuseni - yidla isinkwa esikhundleni sezinhlamvu zikashokoledi, ngoba kulula ukulawula inani, futhi usebenzise ubisi olunamafutha, njengoba lunamafutha amancane.
• Isidlo sasemini nedina - hlala udle imifino bese ukhetha ukudla okuphelele, njengelayisi elinsundu, isibonelo, ngoba kuyasiza ukunciphisa isifiso sakho sokudla. Inyama kufanele iphekwe ngamafutha amancane noma igosiwe, futhi okungcono kakhulu izinhlanzi noma inkukhu.

Okokudla okulula ungathola ukudla okunempilo okutholakala, njengobisi olunamafutha, i-yoghurt yemvelo, ngaphandle koshukela, izithelo ngegobolondo, isinkwa esinembewu noma i-toast, isibonelo, njengoba kulula ukudla okunempilo lapho kutholakala ukudla okunempilo.

Yini okufanele uyise esikoleni

Ukudla okulula esikoleni ngokuvamile kuyinselelo kubazali, njengoba kuyisikhathi lapho izingane zabo zihlangana khona nemikhuba yokudla yeminye imindeni, engahlali ilungile njalo njengoba kufanele.

Kodwa-ke, ukukhuluma nengane futhi uchaze ukubaluleka kokudla ngakunye okubekwe ebhokisini labo lesidlo kuyisu elingasetshenziswa ukuze baqonde isidingo sokudla izithelo, iyogathi, amakhukhi okusanhlamvu okuphelele namasangweji anempilo.

Buka le vidiyo engezansi bese ubona amathiphu ayisikhombisa wokudla okulula ongakufaka ebhokisini lesidlo sengane yakho:

Ungakuqinisekisa kanjani ukusebenza komzimba enganeni

Ukubhalisa ingane noma eyeve eshumini nambili emakilasini afana ne-karate, ibhola, i-jiu-jitsu, ukubhukuda noma i-ballet, ngokwesibonelo, kubaluleke kakhulu ukushisa amanoni anqwabelene nokwenza ngcono ukukhula kwengane, kwakha imikhuba emihle okufanele nayo igcinwe lapho usumdala.

Uma ingane noma umuntu osemusha engathandi noma yimuphi umsebenzi, ungazama ukwenza uhlobo oluthile lokuzivocavoca naye, njengokugibela ibhayisikili, ukudlala ibhola noma ngisho nokuhamba ngezinyawo, ukuze aqale ukukujabulela ukunyakaza bese kuba lula ukuya isibonelo, isikole sebhola.

Thola ezinye izibonelo zokuzivocavoca okuhle kakhulu ongakwenza ebuntwaneni.

Uzisebenzisa nini izidakamizwa zokwehlisa isisindo

Izidakamizwa zokwehlisa isisindo zivame ukusetshenziswa kuphela ngemuva kweminyaka yobudala eyi-18, noma kunjalo, abanye odokotela bangeluleka ukuthi bazisebenzise ngemuva kweminyaka yobudala eyi-12, ikakhulukazi lapho ukwelashwa ngezinguquko zokudla nokuvivinya umzimba njalo kungasebenzi.

Lolu hlobo lwamakhambi lusiza umzimba ukuthi usebenzise amakhalori amaningi, wehlise isifiso sokudla, noma wehlise ukumuncwa kwezakhi zomzimba, ikakhulukazi amafutha. Ngesikhathi sokusetshenziswa kwayo kubaluleke kakhulu ukugcina ukunakekelwa ngokudla nangokuzivocavoca umzimba.

Ukusetshenziswa kwezikhuthazi, njengamahomoni wegilo, ama-amphetamine, i-fenfluramine, i-dexfenfluramine noma i-ephedrine, kuphikiswa ngokuphelele ezinganeni, ngoba zingadala ukuncika kanye nezinkinga zomzimba, njengobunzima bokuphefumula nezinkinga zengqondo, njengokusangana.

Ukwelashwa kokukhuluphala ngokweqile ebuntwaneni akulula ukulandela ngoba kuqukethe ukuguqula imikhuba yokudla yengane kanye nomndeni wonke, ngakho-ke kubaluleke kakhulu ukuzama ukuvimbela isisindo esiningi ebuntwaneni ngokukhuthaza izingane kusukela eminyakeni yokuqala yokuphila. ukudla okunempilo.

Ingane ingalahlekelwa ngamakhilogremu amangaki ngenyanga

Imvamisa asikho isilinganiso sokuthi ingane ingalahlekelwa isisindo esingakanani ngenyanga, kepha ngokujwayelekile kuyelulekwa ukuthi igcine isisindo kuphela ngenkathi ikhula ngobude, okuthi ngokuhamba kwesikhathi imbangele ukuthi aphume ebangeni lokukhuluphala.okanye ukukhuluphala futhi abuyele isisindo esifanele.

Ngaphezu kokugcina isisindo njengecebo, izingane ezindala kuneminyaka engu-5 nentsha, lapho ziholwa udokotela nesazi sokudla, zingalahla cishe u-1 kuye ku-2 kg ngenyanga ngaphandle kokuphazamisa ukukhula kwazo kanye nempilo yazo.

Buka le vidiyo elandelayo bese ubona amanye amathiphu angasiza ingane yakho yehlise isisindo: