Ingabe ukhathele ukulwa nokudla okuthembisa imiphumela esheshayo kodwa kukushiye uzizwa uncishwa okuthile futhi unganelisekile? Isikhathi sokuthatha indlela ehlukile yokwehlisa isisindo - leyo egxile ekondleni umzimba wakho nasekukhuthazeni impilo kahle iyonke. Ithi sawubona izimangaliso zokudla okusekelwe ezitshalweni, lapho ukulahla amakhilogremu kungenye yezinzuzo eziningi ozozithola. Kulokhu okuthunyelwe kwebhulogi, sizocubungula izinzuzo ezimangalisayo zokudla okusekelwe ezitshalweni ukuze wehlise isisindo futhi sikubonise indlela yokwamukela indlela eluhlaza eya ekubeni nempilo enhle, ejabule kakhudlwana.
Ukuqonda Umqondo Wokudla Okusekelwe Ezitshalweni
Ngaphambi kokuthi singene emhlabeni wokuncipha kwesisindo okusekelwe ezitshalweni, ake sicacise ukuthi yini ngempela ehlanganisa ukudla okusekelwe ezitshalweni. Ngokungafani nezinye izinhlelo zokudla ezivimbelayo, ukudla okusekelwe ezitshalweni kumayelana nokuhlanganisa ukudla kwezitshalo okuphelele, okungakacutshungulwa ekudleni kwakho kwansuku zonke. Valelisa ekudleni okugayiwe okungenampilo futhi sawubona ezithelweni ezinempilo, imifino, okusanhlamvu, okusanhlamvu, amantongomane, nembewu. Kuyindlela yokudla ebungaza amandla ezitshalo ekondleni umzimba wakho kusukela ngaphakathi nangaphandle.
Izidlo ezisekelwe esitshalweni kanye nokuncipha kwesisindo
Manje njengoba sesinokuqonda kangcono ukuthi ukudla okusekelwe esitshalweni kubandakanyani, ake sihlole ukuthi kungaba kanjani isikhali sakho esiyimfihlo sokulahla lawo maphawundi angafuneki. Ucwaningo luye lwabonisa ukuthi abantu abalandela ukudla okusekelwe ezitshalweni bavame ukusebenzisa ama-calories ambalwa. Lokhu ikakhulukazi ngenxa yokuqukethwe okuphezulu kwe-fiber etholakala ekudleni kwezitshalo, okuholela ekukhuleni kwemizwa yokugcwala kanye nokunciphisa ukudla ngokweqile.
Ukwengeza, ukudla okusekelwe ezitshalweni kugcwele ukudla okunomsoco okukuvumela ukuthi uphese umzimba wakho ngenkathi udla ama-calories ambalwa. Lokhu kudla kuvame ukuba namandla aphansi, okusho ukuthi kunikeza umthamo owengeziwe wamakholori ambalwa. Ngenxa yalokho, ungakwazi ukujabulela izingxenye ezinkulu ngaphandle kokuyekethisa imigomo yakho yokulahlekelwa isisindo.
Izifundo zesayensi ezingenakubalwa ziye zagqamisa ukusebenza kahle kwezidlo ezisekelwe ezitshalweni zokulahlekelwa isisindo nokugcinwa. Ocwaningweni olwanyatheliswa kuyi-Journal of the Academy of Nutrition and Dietetics, abacwaningi bathola ukuthi abantu abalandela ukudla okusekelwe ezitshalweni balahlekelwa isisindo kakhulu kunalabo abakwezinye izinhlelo zokudla, kuhlanganise nalabo abanemikhiqizo yezilwane. Kuyacaca ukuthi uma kuziwa ekunciphiseni isisindo, ukuphendukela ebukhosini bezitshalo kuyisinqumo esihlakaniphile.
Ukukhuthaza Impilo Nempilo Sekukonke
Ukuncipha kwesisindo kumane kuyiphuzu leqhwa uma kuziwa ezinzuzweni zokudla okusekelwe ezitshalweni. Ngokusebenzisa le ndlela yokuphila, ungathola inqwaba yemiphumela emihle empilweni nasenhlalakahleni yakho iyonke. Ukudla okusekelwe ezitshalweni kuye kwaxhunyaniswa nengozi encishisiwe yezifo ezingamahlalakhona, kuhlanganise nesifo senhliziyo, isifo sikashukela, nezinhlobo ezithile zomdlavuza. Lokhu kudla ngokuvamile kuphansi ngamafutha agcwele kanye ne-cholesterol, kuyilapho kuphezulu ku-fibre nama-antioxidants - inhlanganisela ephumelelayo yenhliziyo nomzimba onempilo.
Ngaphezu kwalokho, ukudla okusekelwe ezitshalweni kungasebenza izimanga kumazinga akho e-cholesterol nomfutho wegazi. Ukungabikho kwemikhiqizo yezilwane kanye nobuningi bezinye izindlela ezisekelwe ezitshalweni kungathuthukisa kakhulu iphrofayili yakho ye-lipid nokunciphisa umfutho wegazi, kuthuthukise impilo yakho yenhliziyo nemithambo yegazi futhi kunciphise ingozi yesifo senhliziyo. Kuyindlela engokwemvelo, eqhubekayo yokunakekela inhliziyo yakho nempilo yakho yonke.
Abantu abaningi abamukele umbiko wendlela yokuphila esekelwe ezitshalweni bakhuphule amazinga wamandla, ukugayeka kokudla okuthuthukisiwe, kanye nekhwalithi yokulala engcono. Ukudla okusekelwe ezitshalweni kuvame ukucebile ngamavithamini abalulekile, amaminerali, nama-phytonutrients angathuthukisa ubungqabavu bakho kanye nokuphila kahle kwakho. Ngokondla umzimba wakho ngokudla okusekelwe ezitshalweni, uwunikeza uphethiloli owudingayo ukuze uchume.
Ukwenza Inguquko Ekudleni Okusekelwe Ezitshalo
Manje njengoba usumagange ukuqalisa uhambo lokuncipha kwesisindo olusekelwe esitshalweni, sekuyisikhathi sokuhlola amathiphu athile asebenzayo okwenza inguquko eyimpumelelo. Khumbula, lokhu akuphathelene nokudla kwesikhashana; wushintsho lwesikhathi eside lwempilo oluzokulethela imiphumela ehlala njalo.
Qala ngokufaka kancane kancane ukudla okusekelwe ezitshalweni ohlelweni lwakho lwansuku zonke. Qala ngokwenza ukudla okukodwa noma okubili ngosuku okusekelwe esitshalweni futhi kancane kancane ukhuphuke. Linga ngamarisiphu ahlukene futhi uhlole uchungechunge olukhulu lwezinye izindlela ezihlwabusayo ezisekelwe ezitshalweni ezitholakalayo. Okubalulekile wukwenza lolu hambo lube mnandi futhi lujabulise ukuze ukwazi ukunamathela kulo.
Njengoba ushintshela ekudleni okusekelwe ezitshalweni, kubalulekile ukunaka imisoco ebalulekile ukuze uqinisekise ukudla okunomsoco futhi olinganiselayo. Nakuba ukudla okusekelwe ezitshalweni kungakunikeza inqwaba yezidingo zakho zokudla okunomsoco, kubalulekile ukuqinisekisa ukuthi uthola amaprotheni anele, insimbi, i-calcium ne-vitamin B12. Faka imithombo esekelwe ezitshalweni yalezi zakhi ekudleni kwakho ukuze ugcine impilo enhle.
Amandla Okusekela Nomphakathi
Ukuqala uhambo olusha lokudla ngezinye izikhathi kungase kuzizwe kunzima, yingakho ukufuna ukusekelwa kubalulekile. Zizungeze nabantu abanomqondo ofanayo abangakunikeza isikhuthazo, izeluleko, nezindlela zokupheka njengoba wamukela indlela yokuphila esekelwe ezitshalweni. Umndeni nabangane bangaba umthombo omuhle kakhulu wokusekelwa, futhi imiphakathi eku-inthanethi, amawebhusayithi, nezinkundla zokuxhumana ezinikelwe ekuphileni okusekelwe ezitshalweni zinganikeza ingcebo yolwazi nesiqondiso.
Kubalulekile futhi ukuqaphela ukuthi idumela lokudla okusekelwe ezitshalweni liyakhula, okusho ukuthi awuwedwa kulolu hambo. Izindawo zokudlela nezitolo zegrosa ziya ngokuya zibhekelela umphakathi osezitshalweni, zihlinzeka ngezinketho eziningi ezenza ukudla ngaphandle noma ukuthenga igrosa kube nomoya oshisayo.
Ekuphetheni
Ukufinyelela imigomo yokulahlekelwa isisindo akufanele kufike ngezindleko zempilo yakho noma kukushiye uzizwa uncishiwe. Ngokwamukela ukudla okusekelwe ezitshalweni, ungakwazi ukunciphisa amakhilogremu ngendlela enempilo kuyilapho ujabulela izinzuzo eziningi zempilo yakho iyonke. Thatha indlela eluhlaza eya ekunciphiseni isisindo, wondle umzimba wakho ngezimangaliso zokudla okusekelwe ezitshalweni, futhi uzwe amandla okuguqula endlela yokuphila esekelwe ezitshalweni. Yisikhathi sokwenza ushintsho oluhlala njalo ukuze ube nempilo engcono, ujabule kakhudlwana.
