Amathiphu asheshayo
- Yidla okwengeziwe ngezinsuku onyakaza ngazo kakhulu.
- Ziphe amandla kabusha phakathi kwamahora ambalwa okuzivocavoca okunzima.
- Bona udokotela uma isikhathi sakho sanyanga sishintsha noma ukulimala kuqhubeka.
Iningi lezeluleko zokudla likhomba endleleni eyodwa: yidla okuncane, nciphisa, wehlise. Ngakho kungazwakala kungajwayelekile, cishe kusolisa, ukusikisela ukuthi abanye abantu abadli ngokwanele. Kodwa kuyenzeka, futhi kwenzeka kubantu abavamile, abakhuthele, hhayi nje kubasubathi abahamba phambili. Ukhulisa ukuhamba kwakho noma ukuzivocavoca, impilo iyamatasa, weqa izidlo ngaphandle kokuqaphela ngempela, bese umzimba wakho kancane kancane ushelela ungene esikweletini ongeke usikwazi.
Kukhona ngisho negama lengxenye enzima yalokhu. Abacwaningi bakubiza ngokutholakala kwamandla aphansi, futhi lapho kudonsa, kungathinta buthule cishe zonke izimiso zomzimba.
Kusho ukuthini ngempela ukungazipha amandla anele
Cabanga ngokudla okudlayo njengesabelomali umzimba wakho osichithayo. Amanye alawo mandla aya ekuzivocavoceni kwakho. Noma yini esele yilokho umzimba wakho okumele uqhube konke okunye ngayo, inhliziyo yakho, amahomoni akho, isimiso sakho samasosha omzimba, amathambo akho, ubuchopho bakho. Leyo nani elisele yilokho ososayensi abakusho ngokutholakala kwamandla.
Lapho uzivocavoca kakhulu kodwa ungadli okwengeziwe ukuze kulingane, okusele kuyancipha. Yenza lokho kaningi ngokwanele bese kungabikho amandla anele okwanela izinto eziyisisekelo. Umzimba wakho, njengoba unengqondo, uqala ukunciphisa izindleko. Wehlisa i-metabolism yakho. Wehlisa imisebenzi awuphatha njengengaphuthumi. Uzwa imiphumela isikhathi eside ngaphambi kokuba uke uyibize ngenkinga.
Lokhu akumayelana kuphela nokuqeqeshwa okunzima. Kungavela ekukhohlweni okuqotho, uhlelo olumatasa, ukudayetha okuhambe kakhulu kancane, noma ukumane ungaboni ukuthi umsebenzi wakho manje udinga uphethiloli ongakanani.
Izimpawu zokuthi usuphelelwa
Ukungazipha amandla anele akuvamile ukuzimemezela. Kuvela njengeqoqo lezikhalazo ezingacaci okulula ukuzisola engcindezini noma ekugugeni. Kufanele ukubheka eduze uma eziningi zalezi zizwakala zijwayelekile:
- Ukhathele ngendlela ubuthongo obungayilungisi.
- Uzwa amakhaza kaningi, noma amakhaza kakhulu kunabantu abakuzungezile.
- Ukuzivocavoca kwakho kuzwakala kunzima kunalokho okufanele, futhi awuqini.
- Uthelelwa yiwo wonke umkhuhlane odlulayo, noma amanxeba nezinhlungu ezincane zipholelela kancane.
- Uthola ukulimala okungayikuzinza, kuhlanganise nezinhlungu ezihlobene namathambo.
- Umoya wakho awunamdlandla, ukugxila kwakho kunezinkungu, ubuthongo bakho abulungile.
- Kwabesifazane, isikhathi sanyanga siba ngesingahleliwe noma siyeka. Lolo uphawu olubalulekile, hhayi okulula.
Lokho kokugcina kubalulekile. Ukudla okuncane kakhulu isikhathi eside ukusekela umsebenzi kungacindezela amahomoni okuzala, futhi isikhathi sanyanga esisilele noma esingahleliwe singenye yezexwayiso ezicace kunazo zonke umzimba ozithumelayo. Ucwaningo ngaleli phethini luluxhumanisa namathambo abuthakathaka, umsebenzi wamasosha omzimba odambile, i-metabolism ehambisa kancane, nezinga eliphakeme ngokubalulekile lomoya ophansi nokukhathazeka. Akukho kulokho okumayelana namandla okuzibamba. Kungumzimba ozama ukuzivikela ngokungaphansi kwalokho okudingayo.
Ukudla ngokwanele akukona ukuzitika. Kungophethiloli ovumela konke okunye emzimbeni wakho ukuthi kusebenze.
Ukudla ubuyele ekuzinzeni
Izindaba ezinhle ukuthi isixazululo ngokuvamile siqondile, ngisho noma sikucela ukukhipha eminye imikhuba. Udla okwengeziwe, futhi udla ngokungaguquki.
- Vumelanisa uphethiloli wakho nomzamo wakho. Ngezinsuku onyakaza ngazo kakhulu, yidla okwengeziwe. Isifiso sakho sokudla asihlali singumhlahlandlela othembekile lapha, ikakhulukazi uma uzijwayeze ukusinganaka, ngakho ungalindi ukuzwa indlala enkulu ngaphambi kokuba udle.
- Ungeqi izidlo mayelana nokuzivocavoca. Yidla okuthile ngaphambi komzamo omude, bese uziphe amandla kabusha ngemva kwalokho. Ukudla okuncane okune-protein ne-carbohydrate phakathi kwamahora ambalwa esikhathini esinzima kusiza umzimba wakho ukwakha kabusha kunokubhidlika.
- Sabalalisa ukudla usuku lonke. Izidlo ezintathu kanye nokudla okuncane okumbalwa kugcina ithangi ligcwele kakhulu kunesidlo sakusihlwa esisodwa esikhulu ngemva kokusebenza uze ungenalutho kusukela ekuseni.
- Kwenze kube ukudla kwangempela ozokudla ngempela. Lokhu akulona ilayisensi lesiphithiphithi, kodwa kuyisikhumbuzo sokuthi amandla amaningi, kuhlanganise ne-carbohydrate namafutha anempilo, yilo iphuzu. Ukudla amafutha noma ama-carb ngokungenele kuyimbangela evamile ethule.
Abantu abaningi bayamangaza ukuthi ezinye zezinkungu nokukhathala kudamba ngokushesha kangakanani uma bemane bedla ngokwanele.
Nini ukuthola usizo olwengeziwe
Uma usola ukuthi ubulokhu ungazipha amandla anele isikhathi esithile, ikakhulukazi uma isikhathi sakho sanyanga sishintshile, uthola ukulimala okuphindaphindekayo, noma uzizwa uphelelwe njalo, khuluma nodokotela noma udokotela wokudla obhalisiwe. Bangahlola ukuthi kwenzekani bese bekusiza ukwakha kabusha ngokuphephile.
Kukhona okunye okumele ukubambe kamnene. Uma ukudla okwengeziwe kuzwakala kwesabeka, uma ubudlelwano bakho nokudla nomzimba wakho bubhixene nokulawula, ukwesaba, noma icala, lokho kufanele ukusekelwa kwangempela futhi, futhi awekho amahloni kukho. Udokotela noma umeluleki osebenza nezinkinga zokudla angakusiza. Umzimba wakho awukuceli ukuba mncane. Ucela ukuphiwa ukudla.
Imithombo
- National Center for Biotechnology Information, Relative Energy Deficiency in Sport (RED-S): Scientific, Clinical, and Practical Implications
- Mayo Clinic Press, Understanding Relative Energy Deficiency in Sport (RED-S)
- National Center for Biotechnology Information, The Female Athlete Triad / Relative Energy Deficiency in Sports (RED-S)