Amathiphu asheshayo
- Buza ukuthi i-apula elilula lingakwanelisa yini; uma cha, cishe kuyisinxanelo.
- Linda imizuzu emihlanu ngaphambi kokwenza; indlala yangempela iyahlala, izinxanelo zivame ukudlula.
- Yidla ukudla okwanelisayo njalo ukuze ungalokothi ufike etafuleni ulambe kakhulu.
Uvula isiqandisi okwesithathu ngehora. Akukho lutho lapho oluye lwashintsha kusukela ngesikhathi sokugcina ubheka, futhi awuqiniseki nokuthi ulambile. Umane ufuna okuthile. Uma lokho kujwayelekile, awuyona isihaha noma ophukile. Uhlangabezana nokudonsisana kwansuku zonke phakathi kwendlala nesinxanelo, izimpawu ezimbili ezizwakala zifana kodwa ezivela ezindaweni ezihluke ngokuphelele.
Ukwehlukanisa esisodwa kwesinye akudingi ukuzithiba okuqinile. Ngokuvamile kucela ukuma okufushane nemibuzo embalwa eqotho.
Izimpawu ezimbili ezihlukene
Indlala yomzimba umzimba wakho ocela uphethiloli. Ivame ukwakheka kancane, ihambisana nokuthi sekunesikhathi esingakanani kusukela udle okokugcina, futhi ivela emzimbeni wakho, isisu esingenalutho, amandla aphansi, mhlawumbe ukucasuka okuncane okunwabuzelayo. Okubalulekile, indlala yangempela ivulekile. Lapho ulambile ngempela, isiqephu sesithelo noma isitsha sokudla okusele kuzwakala kulungile. Cishe noma yikuphi ukudla kuzowenza umsebenzi.
Isinxanelo siziphatha ngokuhlukile. Sifika ngokuzuma, ngokuvamile sivela ezeni, futhi siyakhetha. Asifuni ukudla ngokujwayelekile. Sifuna lokho kudla, ushokoledi, ama-chips, into eqondile, futhi esikhundleni esinengqondo ngeke sisithulise. Izinxanelo zivame ukuvela ezikhungweni zomvuzo nezomuzwa zobuchopho bakho kunesisu sakho, okuyisona sizathu sokuthi zivame kangaka ukuboshelwa emuzweni esikhundleni sethanki elingenalutho.
Umuzwa ongaphansi
Izinxanelo eziningi ziwumuzwa ogqoke ingubo yokudla. Ngokwe-Cleveland Clinic, imbangela evamile kunazo zonke yomuzwa ayisilo ngisho usizi noma ingcindezi, kuwukudinwa. Ingcindezi, ukukhathazeka, ukukhathala, namandla aphansi kuqedela abasolwa abavamile. Ungase uthathe ushokoledi lapho unovalo noma ukudla okududuzayo lapho udangele, futhi ukudla kuyingxenye kumele into oyidinga ngempela, ikhefu, ukuphumula okuthile, induduzo encane.
Lokho akusona isici sesimilo. Ukudla ngenxa yenduduzo kungokobuntu, futhi ikhukhi ethile-ngoba-bekuwusuku ayiyona inkinga yokuxazulula. Inkinga iqala kuphela lapho ukudla kuba yilo kuphela ithuluzi ofinyelela kulo, ngemizwa ukudla okungeke kwayilungisa ngempela.
Indlela esheshayo yokuzihlola
Ngokulandelayo lapho isifiso sokudla sivela, zama ukusehlisa isivinini ngaphambi kokwenza. I-Cleveland Clinic isikisela izinyathelo ezimbalwa ezithatha ngaphansi komzuzu:
- Ihlolisise isifiso. Yima uzibuze ngokusobala: ngilambile, noma ngiyenye into? Ukushintsha umbuzo usuka kokuthi "ngifunani?" uye kokuthi "ngidingani?" kuvame ukuveza impendulo yangempela.
- Yenza isivivinyo se-apula. Buza ukuthi ukudla okulula, okunempilo kungakwanelisa yini. Uma yebo, cishe ulambile. Uma kuphela into eyodwa eqondile ezowenza, cishe kuyisinxanelo.
- Sinike imizuzu emihlanu. Beka isifiso eceleni imizuzu embalwa bese wenza okunye, ukuhamba okufushane, ingilazi yamanzi, umsebenzi osheshayo. Indlala yangempela iyahlala. Eyomuzwa ivame ukudlula lapho umuzwa ongemuva kwayo usunyakazile.
- Qaphela amaphethini akho. Uma ukwazi ukubona ukuthi u-4 ntambama njalo yihora lakho lokuxega, ungakuvimba, ngokudla okuncane okuhleliwe noma ikhefu elakhelwe ngaphakathi, esikhundleni sokuqhaqhazelwa.
Umgomo akusiwo ukuzincenga ukuba ungadli. Ngezinye izikhathi impendulo ithi yebo, ulambile, hamba uyodla. Umgomo ukwazi nje ukuthi yiluphi uphawu oluphendulayo.
Yidla ngendlela ethulisa umsindo
Indlala eyinkohliso eningi ivela ekudleni ngokuzenzakalelayo, phambi kwesikrini, umile, ungakunambithi nakancane. Lapho udla uphazamisekile, ushiya kokubili izimpawu zomzimba zokugcwala kanye nezimbangela zomuzwa ngaphansi. Ukwehlisa isivinini etafuleni, uqaphele ngempela ukudla, kwenza kokubili kube lula ukukufunda.
Kuyasiza futhi ukungafiki ekudleni ulambe kakhulu. Ukuzivumela ukuba ulambe ngokweqile kuvame ukucisha ingxenye ecabangayo yobuchopho bakho bese kuvula ingxenye yokubamba-noma-yini, lapho izinxanelo zinqoba njalo. Ukudla ukudla okwanelisayo njalo okunamaprotheni ne-fiber eyanele kuvimba indlala yangempela ukuba ingakunyonyobeli iphinde iphanjaniswe nento engeyona.
Uma kufanele usizo olwengeziwe
Kubantu abaningi, lokhu kuyinto ejwayelekile, futhi ukuqwashisa okuncane kuhamba ibanga elide. Kodwa uma ukudla sekuyindlela yakho enkulu yokubhekana nezinto, uma uzizwa ungenakuzilawula ngokudla, noma uma imicabango ngokudla nangomzimba wakho ithatha isikhala esikhulu osukwini lwakho, lezo yizimpawu ezifanele ukuzithatha njengezibucayi. Udokotela, isazi sokudla esibhalisiwe, noma umeluleki angasiza, futhi ukufinyelela usizo akuyona indlela yokusabela ngokweqile. Kuyimpendulo enengqondo entweni enzima kunalokho okumele kube njalo lapho uwedwa.
Kodwa ikakhulukazi, lokhu kumayelana nokuba nelukuluku kancane nokungabi nzima kangako kuwe. Isiqandisi sisazoba khona ngemva kwemizuzu emihlanu. Ngokuvamile yiso sonke isikhathi osidingayo ukuthola ukuthi ubungempela ubufunani.
Imithombo
- Cleveland Clinic, Decoding Your Hunger: Are You Really Hungry or Not?
- Harvard Health Publishing, Exercising to Relax