Emhlabeni wokulawulwa kwesisindo, kukhona ukuthutheleka njalo kokudla okusha, izithasiselo, kanye nemithetho yokuzivocavoca ethembisa ukwehla kwesisindo okusheshayo nokulula. Kodwa-ke, eziningi zalezi zindlela azisimeme futhi zingaba nomthelela omubi empilweni nasenhlalakahleni yethu iyonke. Njengoba umphakathi uqaphela kakhulu impilo kanye nokuqaphela imvelo, isidingo sezixazululo zokulawula isisindo esimeme semvelo siye sakhula. Lokhu kuholele ekuvuseleleni intshisekelo ekudleni okusekelwe ezitshalweni kokulawulwa kwesisindo. Izidlo ezisekelwe ezitshalweni ziye zaboniswa ukuthi azigcini nje ngokusekela ukulahlekelwa isisindo esimeme kodwa futhi zinikeza izinzuzo ezihlukahlukene zezempilo, njengokunciphisa ingozi yezifo ezingapheli kanye nokukhuthaza impilo yonke. Kulesi sihloko, sizocubungula inhlanganisela enamandla yokudla okusekelwe ezitshalweni kanye nokulawulwa kwesisindo, sixoxa ngesayensi engemuva kwakho futhi sinikeze izeluleko ezisebenzayo zokuhlanganisa lezi zinketho zokudla endleleni yakho yokuphila ukuze uphumelele isikhathi eside. Ngokugxila ekulahlekeni kwesisindo esimeme, sizohlola ukuthi umsoco osekelwe ezitshalweni ungakusiza kanjani nje ukunciphisa amakhilogremu angafuneki kodwa futhi uthuthukise impilo yakho yonke kanye nokuphila kahle.
Bopha amandla ezitshalo
Ukufakwa kokudla okusekelwe ezitshalweni ekudleni kwethu sekuthole ukunakwa okuphawulekayo eminyakeni yamuva, futhi ngesizathu esihle. Izitshalo zinikeza uxhaxha olucebile lwezakhamzimba, ama-antioxidants, kanye ne-fiber ebalulekile ekulawuleni impilo engcono kanye nesisindo. Ngokwamukela ukudla okugxile kokusanhlamvu, okusanhlamvu, izithelo, imifino, kanye namaprotheni asekelwe ezitshalweni, abantu ngabanye bangasebenzisa amandla ezitshalo ukuze bazuze ukulahlekelwa isisindo esimeme. Lokhu kudla akugcini nje ngokuhlinzeka ngemisoco ebalulekile, kodwa kuvame ukuba nama-kilojoule aphansi kanye ne-fiber egculisayo, okusiza ukunqanda indlala nokukhuthaza imizwa yokusutha. Ukwengeza, ukudla okusekelwe ezitshalweni kuye kwahlotshaniswa nengozi encishisiwe yezifo ezingamahlalakhona, njengesifo senhliziyo, isifo sikashukela, nezinhlobo ezithile zomdlavuza. Ukusebenzisa amandla ezitshalo kunikeza indlela ephelele yokulawulwa kwesisindo, engathuthukisi impilo yomzimba kuphela kodwa nenhlalakahle iyonke.
Izixazululo zemvelo zokulahlekelwa isisindo ziyatholakala.
Ukuncipha kwesisindo kungaba uhambo oluyinselele, kodwa kunezixazululo zemvelo ezitholakalayo ezingasekela imizamo yakho. Esinye sezixazululo esinjalo ukufaka itiye le-herbal esimisweni sakho sansuku zonke. Amanye ama-herbal teas, njengetiye eliluhlaza, itiye le-oolong, netiye le-peppermint, kukhonjiswe ukuthi akhuphula i-metabolism, akhuphule ukushiswa kwamafutha, futhi acindezele isifiso sokudla. Esinye isisombululo semvelo sokulahlekelwa isisindo ukufakwa kwama-probiotics ekudleni kwakho. Ama-probiotics amabhaktheriya anenzuzo angasiza ukuthuthukisa ukugaya, ukunciphisa ukuvuvukala, nokuthuthukisa ukulahlekelwa isisindo. Ukudla okufana neyogathi, i-kefir, i-sauerkraut, ne-kimchi kuyimithombo ecebile yama-probiotics. Ukwengeza, imikhuba yokucabangela, njengokuzindla kanye ne-yoga, ingasiza ekunciphiseni amazinga okucindezeleka nokudla ngokomzwelo, okunomthelela ekulawulweni kwesisindo esinempilo. Lezi zixazululo zemvelo zokulahlekelwa isisindo zinikeza izindlela eziphelele zokuzuza ukulahlekelwa kwesisindo esimeme ngaphandle kokuthembela ekudleni kwemfashini noma imikhiqizo eyingozi.
Gcoba umzimba wakho ngezitshalo
Uma kuziwa ekuzuzeni ukwehla kwesisindo esimeme, indlela eyodwa enamandla iwukubasa umzimba wakho ngezitshalo. Ukudla okusekelwe ezitshalweni okucebile ngezithelo, imifino, okusanhlamvu, okusanhlamvu okusanhlamvu, namantongomane kunganikeza imisoco ebalulekile kuyilapho kuncipha ngama-kilojoule namafutha agcwele. Ukuchichima kwe-fiber ekudleni okusekelwe ezitshalweni kukusiza uzizwe ugcwele isikhathi eside, kunciphisa isilingo sokudla ngokweqile. Ngaphezu kwalokho, ukudla okusekelwe ezitshalweni kuye kwahlotshaniswa nengozi ephansi yokukhuluphala, isifo senhliziyo, nezinhlobo ezithile zomdlavuza. Ngokuhlanganisa ukudla okuhlukahlukene kwezitshalo okunemibala nokunomsoco ekudleni kwakho, awugcini nje ngokuwondla umzimba wakho kodwa futhi usekela isisindo esinempilo. Ngobuningi bokupheka okumnandi okusekelwe esitshalweni kanye nemibono yokudla etholakalayo, ukwamukela amandla ezitshalo kungaba okujabulisayo futhi kunenzuzo ekulawuleni isisindo.
Ukuncipha kwesisindo okusimeme kwenziwe kwaba lula
Ukuzuza ukulahlekelwa kwesisindo esimeme akudingeki kube umsebenzi onzima. Ngokusebenzisa amasu ambalwa abalulekile, ungenza uhambo lwakho lokuphatha isisindo lube lula futhi luphumelele kakhulu. Okokuqala, gxila ekufakeni ukudla kwezitshalo okuphelele, okungakacutshungulwa ekudleni kwakho. Lokhu kudla akugcini nje ngokuba nomsoco kodwa futhi kuvame ukuba nokuncipha kwekhalori, okusho ukuthi ungadla izingxenye ezanelisayo kuyilapho udla ama-calories ambalwa. Ukwengeza, ukuzijwayeza ukudla okunengqondo kungakusiza uthuthukise ubuhlobo obunempilo nokudla futhi uvimbele ukudla ngokweqile. Ukunaka indlala nokusutha, ukujabulela ukulunywa ngakunye, nokugwema iziphazamiso lapho udla konke kungaba nomthelela endleleni yokudla elinganiselayo. Okokugcina, ukuthola imisebenzi yokuzivocavoca ejabulisayo oyijabulela ngempela kungasiza ukwenza ukuvivinya umzimba kube ingxenye evamile yendlela yakho yokuphila. Noma ngabe ukudansa, ukugibela izintaba, noma ukudlala umdlalo, ukuhlala umatasa kufanele kube mnandi futhi kuzinzile ukuze kube nempumelelo yokulawula isisindo yesikhathi eside. Ukwamukela la masu nokusebenzisa indlela esebenza ngezitshalo kungavula indlela yokuzuza ukuncipha kwesisindo esimeme ngaphandle kokuzizwa uncishwa noma ukhungathekile.
Thola izindlela zokupheka ezisekelwe esitshalweni zempumelelo
Emzamweni wokuncipha kwesisindo okusimeme, ukuthola amaresiphi asekelwe ezitshalweni kungashintsha umdlalo. Ngokuhlanganisa ukudla okuningi okusekelwe ezitshalweni ekudleni kwakho, ungathola izinzuzo eziningi zezempilo kuyilapho ujabulela ukudla okumnandi nokwanelisayo. Izindlela zokupheka ezisekelwe ezitshalweni zigcwele izithako ezinomsoco njengezithelo, imifino, okusanhlamvu, okusanhlamvu, namantongomane, ahlinzeka ngamavithamini abalulekile, amaminerali kanye ne-fiber. Lezi zindlela zokupheka zivame ukunikeza ezinye izindlela zokudala nezinambitheka ezitshalweni zendabuko zezilwane, okufakazela ukuthi ukudla okunempilo akudingekile ukuba kube buthuntu noma kube nemingcele. Kusukela kumasaladi anempilo namasobho anenhliziyo enhle kuya ku-stir-fries enambithekayo kanye nemithombo yamaprotheni esekelwe ezitshalweni, kunenhlobonhlobo yezindlela zokupheka ezisekelwe ezitshalweni ezingabhekana nokuthandwa okuhlukile kanye nezintandokazi zokudla. Ukuthola nokuhlola lezi zokupheka akukwazi nje ukufaka isandla ekulawulweni kwesisindo esiyimpumelelo kodwa futhi kukhuthaze inhlalakahle yonke kanye nendlela esimeme yokudla okunempilo.
Khulisa umzimba ngokudla kwezitshalo
Ukufaka izinhlobonhlobo zokudla kwezitshalo ekudleni kwakho nakho kungasiza ukukhulisa imetabolism yakho, kusekele ukuncipha kwesisindo okuzinzile. Ukudla kwezitshalo okufana nezithelo, imifino, okusanhlamvu, okusanhlamvu, nezinongo kucebile ngama-antioxidants, i-fibre, nezinye izinhlanganisela ezingathuthukisa izinqubo zomzimba wakho. Isibonelo, izinongo ezifana nopelepele we-cayenne kanye ne-ginger zinezakhiwo ze-thermogenic, okusho ukuthi zingakhuphula izinga lakho lokugayeka kokudla emzimbeni futhi zisize ukushisa ama-calories engeziwe. Ukwengeza, ukudla kwezitshalo kuvame ukuba nama-kilojoule aphansi kanye nezakhamzimba eziningi, okukuvumela ukuba ugcwalise ngaphandle kokudla ama-kilojoule amaningi. Ukufaka ukudla kwezitshalo okuthuthukisa i-metabolism ekudleni kwakho akukwazi nje ukusekela ukuphathwa kwesisindo kodwa futhi kuhlinzeke ngezinzuzo eziningi zezempilo, okuhlanganisa ukugayeka kokudla okuthuthukisiwe, amazinga wamandla anyusiwe, kanye nempilo engcono.
Ukudla okusekelwe ezitshalweni kokulawula isisindo
Izidlo ezisekelwe ezitshalweni zithole ukuqashelwa okubalulekile kwamandla azo ekukhuthazeni ukwehla kwesisindo esimeme. Ngokugxila ekudleni okutholakala ezitshalweni njengezithelo, imifino, okusanhlamvu okuphelele, okusanhlamvu, namantongomane, abantu bangathola izinzuzo eziningi ohambweni lwabo lokuphatha isisindo. Ukudla okusekelwe ezitshalweni ngokwemvelo kunama-kilojoule aphansi futhi kuphezulu ngemisoco ebalulekile, kunikeza uhlelo lokudla okwanelisayo nolugcwalisayo ngaphandle kwamakholori eqile avame ukutholakala emikhiqizweni yezilwane. Ngaphezu kwalokho, okuqukethwe kwe-fiber ephezulu ekudleni kwezitshalo kusiza ukulawula isifiso sokudla futhi kukhuthaze umuzwa wokugcwala, okungavimbela ukudla ngokweqile futhi kusekele imizamo yokulahlekelwa isisindo. Ukwengeza, ukudla okusekelwe ezitshalweni ngokuvamile kuhlotshaniswa namazinga aphansi amafutha agcwele kanye ne-cholesterol, okufaka isandla ekuthuthukiseni impilo yenhliziyo kanye nempilo yonke. Ukwamukela ukudla okusekelwe ezitshalweni akunikezeli nje kuphela indlela eqhubekayo yokulawula isisindo kodwa futhi kuvumela abantu ukuba bathole izinzuzo eziningi zezempilo ezihlobene nalokhu kudla okunothe ngezakhi.
Valelisa ekudleni okuphazamisekile
Ukuyeka ukudla okudlayo kungase kube ukhiye wokuzuza ukuncipha kwesisindo okuzinzile. Nakuba ukudla okwehlayo kuthembisa imiphumela esheshayo, ngokuvamile kuhilela ukuvinjelwa okunamandla kwekhalori kanye nemikhuba yokudla engalawuleki. Lezi zindlela zingase ziholele ekuncipheni kwesisindo sokuqala, kodwa iningi labantu ligcina liphinde lithole isisindo elisilahlekele nangaphezulu ngokuhamba kwesikhathi. Kunalokho, ukugxila ekudleni okulinganiselayo, okusekelwe ezitshalweni kunganikeza ikhambi eliphumelelayo nelihlala njalo. Ngokuhlanganisa izinhlobonhlobo zokudla kwezitshalo ezinomsoco ekudleni kwakho, ungakwazi ukondla umzimba wakho kuyilapho ujabulela ukudla okumnandi nokwanelisayo. Valelisa ku-rollercoaster yokwehla kwesisindo nokuzuza, futhi wamukele indlela eqhubekayo enamandla ezitshalo.
Sekela uhambo lwakho lokulahlekelwa isisindo
Ukuze kuzuzwe ukwehla kwesisindo esimeme, kubalulekile ukuba nohlelo oluqinile lokusekela. Ukuzizungeza nabantu abaqondayo nabakhuthaza izinjongo zakho kungenza umehluko omkhulu ohambweni lwakho lokwehlisa isisindo. Cabangela ukujoyina iqembu lokusekela noma ukufuna isazi sezokudla esibhalisiwe noma isazi sokudla okunomsoco ogxile ekudleni okusekelwe ezitshalweni. Lezi zingcweti zingakunikeza isiqondiso nokusekelwa komuntu siqu, zikusize uzulazule kunoma yiziphi izinselele noma izithiyo ezingase ziphakame. Ukwengeza, ukuxhumana nabantu abanomqondo ofanayo ngemiphakathi eku-inthanethi noma izinkundla zokuxhumana kunganikeza ugqozi olukhulu nokuziphendulela. Khumbula, akudingekile ukuba uhambe wedwa. Ngokusekelwa okufanele, ungahlala ugxilile, ugqugquzelekile, futhi usendleleni yokufeza imigomo yakho yokulahlekelwa isisindo ngendlela eqhubekayo nangempumelelo.
Thola imiphumela yesikhathi eside ngezitshalo.
Ukufaka ukudla okusekelwe ezitshalweni ekudleni kwakho kungaba isu elinamandla lokuzuza imiphumela yesikhathi eside yokulahlekelwa isisindo. Izidlo ezisekelwe ezitshalweni zicebile ngezakhi ezibalulekile, i-fiber, nama-antioxidants, angasekela impilo yonke futhi abambe iqhaza ekulawuleni isisindo esimeme. Ngokugxila ekudleni okuphelele njengezithelo, imifino, okusanhlamvu, okusanhlamvu, namantongomane, awukwazi ukondla umzimba wakho nje kuphela kodwa futhi ukhuthaze imizwa yokusutha nokwaneliseka. Ukwengeza, ukudla okusekelwe ezitshalweni kuye kwaboniswa kuphumelela ekunciphiseni ingozi yezifo ezingapheli ezihlobene nesisindo esiningi, njengesifo senhliziyo nesifo sikashukela. Ukwamukela amandla ezitshalo ohambweni lwakho lokulahlekelwa isisindo kungakunikeza izinketho ezihlukahlukene futhi ezinomsoco, eziqinisekisa ukuthi awufezi nje kuphela imigomo yakho yokulahlekelwa isisindo kodwa futhi uzigcina isikhathi eside.
