Funda indlela yokuthola injabulo ekudleni okunempilo
Enye yezinto ezibaluleke kakhulu ekufundiseni nasekulawuleni isifo sikashukela yilokho odlayo. Ukudla okunempilo kungakusiza ukuba uhlangabezane nemigomo yokushukela egazini , ulahlekelwe isisindo , futhi uvikele izinkinga zesifo sikashukela. Izinhlelo ezinhle zokudla yizo ezithandwa ngabanye ukuze zihlangabezane nokuthandwa komuntu, ukungathandi, isiko, isimiso, futhi okubaluleke kakhulu ukuthuthukisa impilo yonke.
Kuzwakala kulula, kodwa kaningi akunjalo. Ukushintsha ukudla kwakho kungadinga ukuhlela okwengeziwe. Ngokuvamile, ukulandela uhlelo lokudla oluhlelekile kungakusiza ukuba uqhube uqale, kodwa ngokulandela ukudla okuqinile okuqeda amaqembu okudla okuthile noma injabulo yokudla cishe iyophila isikhathi esifushane, futhi uzothola ukubuyela emuva emidlalweni endala yokudla. Esikhundleni salokho, ukungahambisani nokusebenzisa indlela entsha yokudla kungashintsha impilo yakho ngokuhle. Kungenzeka ukuthi unamathele kakhulu ohlelweni uma uluthanda ngempela.
I-American Diabetes Association incoma le migomo elandelayo yokwelapha okunomsoco:
- Gcina injabulo yokudla ngokudala izithombe ezinhle mayelana nokukhetha kokudla kanye nokunciphisa ukukhetha kokudla kuphela uma kusekelwa ubufakazi besayensi
- Sebenzisa amathuluzi asebenzayo ekuhleleni kokudla kwansuku zonke kunokuba ugxile kuma-macronutrients, ama-micronutrients noma ukudla okukodwa
Kungase kuzwakale sengathi akunakwenzeka ukushintsha imikhuba yakho yokudla futhi uthola injabulo ekudleni, kodwa kunezindlela zokwenza lokhu.
Eqinisweni, ukudla okunempilo kuyinto okumnandi. Futhi uma ujwayele ukudla kahle, kuba umkhuba, indlela entsha yokuphila kunokuba udla ukudla okusheshayo. Nakhu ukuthi ungaqala kanjani:
Thola Injabulo Ekudleni Nokulungiselela:
Uma ungakaze upheke ukudla empilweni yakho, izinkinga ngeke wena ube umhloli wezobuchwepheshe ubusuku bonke futhi ungase ungathandi ukukwenza.
Ukuze uthole injabulo, qala ngezinsizakalo futhi ufunde ukubeka izithako ezilula ndawonye. Tidy up esiqandisini sakho ukuze ube nomqondo walokho osebenzayo - ukuhlelwa kuyokusiza ukuthi uhlele uhlelo lokudla. Futhi akukho okungcono kunokudla okuthile okulungiselele ekhaya, ikakhulukazi uma kunomsoco futhi kunomsoco. Qalisa ngalokhu:
- Imisebenzi eyishumi yokupheka impilo enesifo sikashukela
- Ukudla Okuphezulu Okuyishumi Okufanele Uhlale Unayo Ekhaya Lakho
- Ingabe Isiqandisini Nomlayezo Wakho Wefriji Okuvimbela Wena Ekudleni Ukuphilile?
- 6 Izinsiza Zokudla Eziphezulu Zokudla Okunesifo Soshukela
Lapho Kunokwenzeka Ukuhlela Okuphambili:
Zama ukuba nomdlandla ngokudla ngokuhlela ukudla kwakho ngaphambi kwesikhathi. Uma wazi ukuthi uyaya emsebenzini wesidlo sasemini, bheka imenyu ngaphambi kwesandla ukuze wazi ukuthi uzokwenzani ngaphambi kokuthi ufike. Noma uma uyazi ukuthi uzoba nosuku oluthile lwe-on-the-go ukupakisha ukudla kwakho okudlule ebusuku. Izimo zithi uma unezinketho ezinempilo esandleni sakho kungenzeka ukuthi uzidle. Uzozizwa uphumelele futhi unamandla. Futhi kungcono uzizwe ujabule ngokwengeziwe.
Qala ngokulungiselela imifino ngobuningi ukuze uhlanganise nabo ekudleni. Imifino engekho isitshalo mhlawumbe yodwa iqembu lokudla ongayidla ngaphandle kokukhathazeka ngokuthola isisindo.
Okunye imibono yokuhlela kokudla:
5 Izinqumo zokudla kwaseKhisimusi ezinomsoco futhi ezinomsoco
5 Izinketho zokudla okumelwe uzame
Konke Mayelana Nokunwetshwa Ngesibili Soshukela
Yiba Nomusa Kuwe:
Sonke sifuna izifiso. Kuhle ukuphulukiswa ngezikhathi ezithile - lokho kuyingxenye yokwenza ukudla kujabulise. Kodwa, uma uphahla futhi uphuze ngokweqile, wamukele futhi uqhubekele phambili. Kusasa usuku olusha. Ukuzibamba kungakushiya uzizwe phansi futhi unqotshwe. Esikhundleni salokho, thola indlela yokunquma ukuyivumela ukuba ihambe futhi uqale kabusha futhi ekudleni okulandelayo, ukudlala noma usuku. Funda indlela yokwenza ukuphatha kwakho kuzuze isikhathi sakho futhi uzivimbele ekudleni ngokweqile:
Iziphakamiso eziphezulu ezivunyelwe yi-Dietitian ezithandwa yi-Dark Chocolate Lovers
I-Sugar Free ayisho ukuthi ama-carbohydrate ayikhululekile
Kick the Night Eating Late Indlela Yokudla Namuhla
Imithombo:
Association of American Diabetes Association. Amazinga Wokunakekelwa Kwezokwelashwa Esifo Sikashukela - 2015. Ukunakekela Isifo Sikashukela . 2015 Jan; 38 (I-Suppl 1): S1-90.