Amathiphu asheshayo
- Yidla uma ulambile, hhayi ngokwohlelo.
- Zama iprotheni nofiba ukuze uhlale ugcwele.
- Yeqa isidlo soshukela wodwa esikuwisayo.
Kwenzeka endaweni ethile endleleni, isidlo sasekuseni sakhushulelwa esigabeni sokuziphatha. Sidle bese uziqondisa futhi unempilo. Siyeke bese uzibekela ukwehluleka ngasemini. Abantu abaningi baphethe icala eliphansi ngalokhu njalo ekuseni, bephoqa ukudla abangakufuni, noma behamba ngaphandle bezimisele ngomphumela othile ongazange ufike.
Ake sibeke phansi icala sibheke ukuthi ubufakazi buthini ngempela. Kuncane ukusabisa kunesiga, futhi kumnene kakhulu.
Sivelaphi 'isidlo esibaluleke kunazo zonke'
Le nkulumo yimaketha endala, hhayi isayensi ezinzile. Isikhathi eside yayigibele umqondo ozwakala ududuza: ukuthi ukudla into yokuqala 'kuqalisa isivinini semetaboli' futhi kukusiza ushise okwengeziwe phakathi nosuku. Yindaba ehlelekile.
Futhi ayilona iqiniso. Njengoba i-Harvard Health iwusho ngokungagunci, umqondo wokuthi isidlo sokuqala ekuseni siphakamisa isivinini semetaboli awusekelwe eqinisweni. Umzimba wakho awushisi amakhalori amaningi ngokusho ngenxa yokuthi uwondlile kusenesikhathi. Isithando semetaboli sisebenza ngalokho okwenzayo nokuthi ungubani, hhayi ngewashi odla ngalo.
Yini ucwaningo olwayithola lapho lubheka eduze
Lapho ososayensi behlanganisa izifundo ezingcono, indaba yokuthi isidlo sasekuseni sikwenza ube mncane yaphinda yathambeka nakakhulu. Ukubuyekezwa kwezifundo eziyi-13 ezilawulwayo ezingahleliwe, okufingqwe yi-Harvard Health, kwathola ukuthi abantu ababedla isidlo sasekuseni empeleni bakhuluphala kancane uma kuqhathaniswa nalabo ababesiyeqa, cishe amaphawundi angu 1.2 esilinganisweni, futhi babedla amakhalori acishe abe ngu 260 amaningi ngosuku. Ukudla isidlo sasekuseni akuzange kwenze abantu badle kancane kamuva buthule. Kwabaningi, kwakumane kuwukudla okwengeziwe.
Lokho akusho ukuthi isidlo sasekuseni sibi, futhi akusho ukuthi kufanele usiyeqe ukuze wehlise isisindo. Kusho ukuthi imbangela nomphumela olula esasithengiswa wona awumi. Ukuthi udla ekuseni noma cha kunamandla amancane kakhulu esisindweni sakho kunekhwalithi jikelele yalokho okudlayo phakathi kosuku lonke.
Kukhona intambo yesibili okufanele uyibambe eceleni kwaleyo, ngoba isithombe sinokuthile okucophelelayo. Olunye ucwaningo lokubukela luxhumanisa ukusiyeqa njalo isidlo sasekuseni namathuba aphakeme kancane ezinkinga zemetaboli ngokuhamba kwesikhathi. Izifundo ezinjalo azikwazi ukufakazela ukuthi ukusiyeqa uqobo yiyona mbangela, abantu abasiyeqayo bavame ukwehluka nangezinye izindlela, kodwa yisizathu esifanele sokungaphathi 'ungadli ekuseni' njengokunempilo ngokuzenzakalelayo nakho. Impendulo ethembekile ihlala maphakathi.
Ngakho kufanele usidle noma cha?
Impendulo esebenza ngempela yileyo ehlonipha umzimba wakho. Nayi indlela yokuyicabanga.
Yidla isidlo sasekuseni uma:
- Uvuka ulambile, futhi ukudla kukusiza uzizwe uzinzile, ugxilile, unomoya ovumelene ekuseni.
- Ukusiyeqa kukushiya uthuthumela, ucasukile, ubufiphi, noma ulambe kakhulu ngasemini ngendlela yokuthi udle ngokweqile noma uthathe noma yikuphi okusheshayo.
- Ungumuntu ozivocavoca ekuseni kakhulu, ukhulelwe, ukhula, ulawula ushukela wegazi, noma uthatha umuthi okumele uhambisane nokudla.
- Uyasithokozela nje. Lokho kwanele njengesizathu.
Kungaba kuhle ukusiyeqa noma ukusibambezela uma:
- Ngempela awulambile ekuseni futhi uzizwa kahle ngaphandle kwaso.
- Udla kahle kolunye usuku, ngokudla kwangempela hhayi ukuthatha noma yini emshinini wokuthenga ngehora lesibili emini.
- Udokotela akakutshelanga okwehlukile.
Umbono weHarvard uwuqobo ukhululekile ngendlela ehlaziyayo: uma uthanda isidlo sakho sasekuseni futhi unempilo, sithokozele. Uma inkinga ethile yezempilo ikhona, leyo yingxoxo yodokotela wakho, hhayi umthetho ovela ebhokisini likagwamba.
Ingxenye eguqula izinto ngempela
Uma usidla isidlo sasekuseni, okusepuletini kubaluleke kakhulu kunokuba nesidlo. Isidlo sasekuseni esiwushukela nofulawa ocwengiwe kakhulu, iphayi, ikhofi elimnandi, isitsha sikagwamba onoshukela, sivame ukuphakamisa ushukela wegazi bese siwehlisa, okungakushiya ulambile futhi ukhathele kunokuba awudlanga lutho. Lokho kuwa yikho abantu abavame ukukusola 'ngokusiyeqa isidlo sasekuseni' kuyilapho empeleni kwakuwuhlobo lwesidlo sasekuseni.
Isidlo sasekuseni esikubambayo sivame ukuba nezinto ezintathu ezisebenza ndawonye:
- Iprotheni, eyona egcwalisa futhi ezinzisa kakhulu. Amaqanda, uyogathi ongenalutho, ushizi we-cottage, ubhontshisi, noma ikhefu leprotheni ku-smoothie.
- Ufiba, ovela ezithelweni, emifinweni, kuma-oats, noma okusanhlamvu okuphelele, ozivumelisa ukugaya futhi uthambise ijika likashukela wegazi.
- Amanoni athize anempilo, njengamantongomane, imbewu, noma ukwatapheya, engeza amandla okuhlala.
Awuzidingi zontathu ukuze kube ngumkhiqizo omkhulu. Uyogathi wesiGreki nezithelo ezimnyama. Amaqanda nesiqephu sesithelo. I-oatmeal nebhotela lamantongomane. Ukudla okuseleyo kwayizolo ebusuku, uma yilokho okuzwakala kuhle. Isidlo sasekuseni akudingeki sibukeke njengesidlo sasekuseni.
Indlela emnene yokuxhumana namekuseni akho
Mhlawumbe ushintsho olusebenza kakhulu lapha ukudedela umthetho ngokuphelele bese ubuyela ekulaleleni umzimba wakho. Ngabe ngempela ulambile uma uvuka? Yini ekusiza uzizwe ucacile futhi uzolile ekuseni, futhi yini ekushiya uwa? Izimpendulo zakho ezithembekile ziyisiqondiso esingcono kunanoma iyiphi inhloko yendaba.
Lokhu kubalulekile engqondweni yakho, hhayi emzimbeni wakho kuphela. Ukudla akufanele kufike necala eceleni, futhi umugqa kashukela wegazi ozinzile ekuseni uvame ukusho umoya ozinzile. Uma uyeka ukulwa nezimpawu zakho zendlala, isidlo sasekuseni siyayeka ukuba yisivivinyo osiphumelelayo noma osehlulekayo bese sibuyela kokufanele sibe yikho, ukudla, uma ukufuna.
Nini ukubiza uchwepheshe
Ezinye izimo zidinga okungaphezu kwendatshana evamile. Uma uphila nesifo sikashukela noma esinye isimo esithinta ushukela wegazi, khuluma nodokotela wakho noma udokotela wezokudla obhalisiwe mayelana nesikhathi sokudla kwakho, ngoba kuwe isidlo sasekuseni singaba nomthelela wangempela. Kunjalo futhi uma ukhulelwe, ululama esifweni sokudla, noma uqaphela ukuthi imicabango ngokudla, ukusiyeqa izidlo, noma ukulawula ukudla kuthatha indawo eyengezekile ekhanda lakho. Leyo yokugcina ifanele ukuyithatha ngamandla futhi ngobumnene. Ukufinyelela akukhona ukusabela ngokweqile. Yindlela ozuza ngayo iseluleko esibunjelwe impilo yakho yangempela esikhundleni sesiga.
Isidlo sasekuseni asizange sibe yisivivinyo sokuziphatha. Yidla uma ulambile, khetha ukudla okukubambayo, bese uvumela iwashi libaluleke kancane kunendlela ozizwa ngayo.