Imikhwa yokutya kunye nokuziphatha

Ukutya kunika imizimba yethu amandla esiwadingayo ukuze sisebenze. Ukutya kukwayinxalenye yesiko nenkcubeko. Oku kunokuthetha ukuba ukutya kunento yeemvakalelo ngokunjalo. Kubantu abaninzi, ukutshintsha indlela otya ngayo kunzima kakhulu.

Usenokuba nemikhwa ethile yokutya ixesha elide kangangokuba ungaqondi ukuba ayinampilo. Okanye, imikhwa yakho ibe yinxalenye yobomi bakho bemihla ngemihla, ngenxa yoko awucingi kakhulu ngayo.

Ijenali yokutya sisixhobo esihle sokukunceda ufunde malunga nendlela otya ngayo. Gcina iphepha lokutya iveki e-1.

• Bhala phantsi into oyityayo, kangakanani, kwaye ngawaphi amaxesha omhla otya ngawo.
• Faka amanqaku malunga nokunye okwenzayo kunye nendlela oziva ngayo, njengokulamba, uxinzelelo, ukudinwa, okanye ukukruquka. Umzekelo, mhlawumbi ubusemsebenzini kwaye ubukruqukile, ke ufumana iqhekeza kumatshini wokuthengisa ezantsi eholweni kwidesika yakho.
• Ekupheleni kweveki, jonga kwakhona ijenali yakho kwaye ujonge indlela otya ngayo. Thatha isigqibo sokuba yeyiphi imikhwa ofuna ukuyitshintsha.

Khumbula, amanyathelo amancinci aya kutshintsho akhokelela kwimpumelelo engakumbi ekwenzeni utshintsho lwexesha elide. Zama ukungazixakekisi ngeenjongo ezininzi. Ngumbono olungileyo ukunciphisa ukugxila kwakho kungagqithi kwiinjongo ezi-2 ukuya kwezi-3 ngexesha elinye.

Kwakhona jonga imikhwa esempilweni onayo kwaye uzingce ngayo. Zama ukungazigwebi izimilo zakho ngokuqatha. Kulula ukugxila kwimikhwa yakho emibi. Oku kunokukwenza uzive uxinezelekile kwaye uyeke ukuzama ukutshintsha.

Ukuthatha imikhwa emitsha, esempilweni kunokuthetha ukuba:

• Sela ubisi olunamafutha okanye olunamafutha asezantsi (1%) endaweni ye-2% okanye ubisi olupheleleyo.
• Sela amanzi amaninzi emini.
• Yitya isiqhamo sedessert endaweni yeicookies.
• Cwangcisa kwaye ulungiselele izidlo ezisempilweni kunye namashwamshwam ukwandisa amathuba okuphumelela.
• Gcina amashwamshwam asempilweni. Pakisha isidlo sasemini esisempilweni owenzayo ekhaya.
• Nika ingqalelo kwiimvakalelo zakho zendlala. Funda umahluko phakathi kwendlala ebonakalayo kunye nokutya okanye ukutya njengempendulo yoxinzelelo okanye isithukuthezi.

Cinga ngezinto ezinokubangela okanye ukutya okunokubangela ezinye iindlela zokutya.

• Ngaba ikho into ejikeleze kuwe ekwenza utye xa ungalambanga okanye ukhethe amashwamshwam angenampilo rhoqo?
• Ngaba indlela oziva ngayo ikwenza ufune ukutya?

Jonga kwijenali yakho kwaye wenze isangqa nakweyiphi na into eqhelekileyo okanye ephindaphindayo. Ezinye zezi zinokuba:

• Ubona i-snack oyithandayo kwi-pantry okanye kumatshini wokuthengisa
• Xa ubukele umabonwakude
• Uziva uxinezelekile yinto ethile emsebenzini okanye kwenye indawo yobomi bakho
• Awunasicwangciso sesidlo sangokuhlwa emva kosuku olude
• Uya kwiminyhadala yomsebenzi apho kunikwa ukutya
• Uyema kwiivenkile zokutya okukhawulezayo uze ukhethe ukutya okunamafutha aphezulu, ukutya okunekhalori ezininzi
• Ufuna ukundikhetha ukuya esiphelweni sosuku lwakho lomsebenzi

Qala ngokugxila kwinto enye okanye ezimbini ezenzeka rhoqo ngeveki. Cinga ngento onokuyenza ukunqanda ezo zinto zibangela, ezinje:

• MUSA ukuhamba udlula kumatshini wokuthengisa ukuze ufike kwidesika yakho, ukuba kunokwenzeka.
• Gqiba ngento oza kuyidla isidlo sakusasa kwangoko emini ukuze ube nesicwangciso emva komsebenzi.
• Gcina amashwamshwam angenampilo endlwini yakho. Ukuba omnye umntu ekhayeni lakho uthengela la maqebengwana amashwamshwam, yenza isicwangciso sokuwagcina engabonakali.
• Cebisa ukuba neziqhamo kunye nemifuno ngexesha leentlanganiso emsebenzini, endaweni yeelekese. Okanye ungenise ukhetho olusempilweni ngokwakho.
• Ukutshintsha ijusi okanye isoda ngamanzi amenyezelayo.

Fumana ukhetho olusempilweni lokutya okulula kwaye ucwangcise kwangaphambili:

• Ukuba unomkhwa wokutya iilekese ekupheleni kosuku ukuze ufumane amandla, zama ukuba nekomityi (240 yeemililitha) yeti yenezityalo kunye negcuntswana leeamangile. Okanye, thatha uhambo olukhawulezileyo xa uziva uphantsi kwamandla.
• Yitya iziqhamo neyogathi emva kwemini malunga neeyure ezi-3 okanye ezi-4 emva kwesidlo sasemini.

Lawula ubukhulu bezabelo zakho. Kunzima ukutya iichips ezimbalwa okanye okunye ukutya okulingayo xa kuninzi phambi kwakho. Thatha kuphela isahlulo esincinci kwaye ubeke okushiyekileyo kude. Yitya esityeni okanye esityeni endaweni yokuya ngqo ebhegini.

Yitya kancinci:

• Beka ifolokhwe yakho phakathi kokulunywa.
• Linda ude ugqibe ukutya emlonyeni ngaphambi kokuba uphinde ulume.

Ukutya ngokukhawuleza kukhokelela kukutya kakhulu xa ukutya okutyileyo kungekafiki kwisisu sakho kwaye uxelele ingqondo yakho ukuba uhluthi. Uya kwazi ukuba utya ngokukhawuleza kakhulu ukuba uziva ngathi uxakekile malunga nemizuzu engama-20 emva kokuba uyekile ukutya.

Yitya kuphela xa ulambile.

• Ukutya xa uziva ukhathazekile, ukuxhalaba, okanye ukukruquka kukhokelela kukutya kakhulu. Endaweni yokuba ufowunele umhlobo okanye uhambe ukhe uzokunceda uzive ungcono.
• Nika umzimba wakho kunye nengqondo yakho ixesha lokuphumla kuxinzelelo lobomi bemihla ngemihla. Thatha ikhefu ngokwasengqondweni okanye emzimbeni ukukunceda uzive ungcono ngaphandle kokujika ekutyeni njengomvuzo.

Yenza ukhetho olusempilweni, olunobutyebi:

• Faka isitya sakho seelekese ngesitya esineziqhamo okanye amandongomane.
• Xa unokutya okungenampilo endlwini yakho, kubeke kwindawo ekunzima ukuba ufikelele kuyo kunokuba uphume kwikhawuntara.

Cwangcisa ukutya kwakho:

• Yazi into oza kuyitya ngaphambi kwexesha ukuze uphephe ukuthenga ukutya okungenampilo (ukuthenga ngokunyanzelekileyo) okanye ukutya kwiindawo zokutyela ezikhawulezayo.
• Cwangcisa isidlo sakho sangokuhlwa ekuqaleni kweveki ukuze ukwazi ukulungiselela ukutya okusempilweni, okunesondlo ngokuhlwa.
• Lungiselela ezinye izinto zangokuhlwa ngaphambi kwexesha (njengokucheba imifuno.) Oku kuyakuvumela ukuba ubeke ukutya okunempilo ngokukhawuleza ekupheleni kosuku.

Isidlo sakusasa siseta ithoni yosuku. Isidlo sakusasa esimnandi nesisempilweni siya kunika umzimba wakho amandla owadingayo okufumana kwisidlo sasemini. Ukuba awulambanga xa uvuka, unokuzama iglasi yobisi okanye isiqhamo esincinci kunye nesmoothie esekwe kubisi.

Cwangcisa isidlo sasemini esihle esiza kukukwanelisa, kunye nesidlo sasemini esisempilweni esikugcina ungalambi kakhulu ngaphambi kwexesha lesidlo.

Kuphephe ukungatyi. Ukuphoswa sisidlo esiqhelekileyo okanye ukutya okutyayo kuhlala kukhokelela kukutya kakhulu okanye ukukhetha okungafanelekanga.

Nje ukuba utshintshe imikhwa emi-2 okanye emibini emidala engenampilo, zama ukutshintsha enye okanye ezi-2 ngaphezulu.

Kungathabatha ixesha ngaphambi kokuba utshintshe imikhwa yakho emibi ube mitsha, usempilweni. Khumbula, kukuthathe ixesha ukwenza imikhuba yakho. Kwaye kungathatha nje ixesha elide ukuzitshintsha. Sukuncama.

Ukuba uqala umkhwa wakudala kwakhona, cinga ukuba kutheni ubuyele kuwo. Zama kwakhona ukuyitshintsha ngomkhwa omtsha. Isiliphu esinye asithethi ukuba usilele. Qhubeka uzama!

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Iipaki ze-EP, uShaikhkhalil A, uSainath NA, uMitchell JA, uBrownell JN, uStallings VA. Ukondla iintsana ezisempilweni, abantwana kunye nolutsha. Ku: Kliegman RM, St Geme JW, Blum NJ, Shah SS, Tasker RC, Wilson KM, ii-eds. Incwadi kaNelson yeNcwadi yePediatrics. Umhla wama-21. IPhiladelphia, PA: Elsevier; 2020: isahluko 56.

UThompson M, uNoel MB. Isondlo kunye neyeza zosapho. Ku: Rakel RE, Rakel DP, ii-eds. Incwadi yesikhokelo samayeza osapho. Umhla we-9. IPhiladelphia, PA: Elsevier Saunders; 2016: isahluko 37.