Iindlela ezili-14 ezilula zokunamathela kwisidlo esisempilweni

Umxholo

• 1. Qala ngokulindelekileyo
• 2. Cinga ngento ekukhuthaza ngokwenene
• 3. Gcina ukutya okungenampilo ngaphandle kwendlu
• 4. Ungabi nayo yonke into okanye ungenanto
• 5. Phatha amashwamshwam asempilweni
• 6. Yenza umthambo kwaye utshintshe ukutya ngexesha elinye
• 7. Yiba nesicwangciso somdlalo ngaphambi kokutya ngaphandle
• 8. Ungavumeli ukuhamba ukuba kukuphazamise
• 9. Ziqhelise ukutya okunengqondo
• Landelela kwaye uhlole inkqubela yakho
• 11. Fumana iqabane elizokujoyina
• 12. Qalisa usuku ngesidlo sakusasa esineproteyini eninzi
• 13. Yazi ukuba kuthatha ixesha ukutshintsha imikhwa yakho
• 14. Chonga ukuba yeyiphi eyona nto ikulungeleyo
• Umgca wezantsi

Ukutya okunempilo kunokukunceda ukunciphisa umzimba kwaye ube namandla angaphezulu.

Inokuphucula imeko yakho kunye nokunciphisa umngcipheko wesifo.

Nangona kunjalo ngaphandle kwezi zibonelelo, ukugcina ukutya okunempilo kunye nendlela yokuphila kunokuba ngumceli mngeni.

Nazi iindlela ezili-14 zokunamathela kukutya okusempilweni.

1. Qala ngokulindelekileyo

Ukutya ukutya okunesondlo kunezibonelelo ezininzi, kubandakanya ukwehla kobunzima.

Nangona kunjalo, kubalulekile ukuseta ulindelo olusengqiqweni.

Umzekelo, ukuba uzinyanzela ukuba unciphise umzimba ngokukhawuleza, isicwangciso sakho sokufezekisa impilo esempilweni sinokubuyela umva.

Abaphandi bafumanise ukuba abantu abatyebe kakhulu abalindele ukuba baphulukane nobunzima obuninzi kunokwenzeka ukuba baphume kwinkqubo yokulahleka kwesisindo ngaphakathi kweenyanga ezi-6-12 ().

Ukubeka iinjongo ezinokwenene kunye nokufezekiswa kunokukugcina ungadimazeki kwaye kunokukhokelela ekulahlekeni kobunzima obukhulu.

Ukuba nolindelo olusengqiqweni kwandisa amathuba okugcina indlela yokuphila esempilweni.

2. Cinga ngento ekukhuthaza ngokwenene

Ukukhumbula ukuba kutheni usenza ukhetho olusempilweni kunokukunceda uhlale ekhondweni.

Ukwenza uluhlu lwezizathu ezithile zokuba kutheni ufuna ukuba sempilweni kunokuba luncedo.

Gcina olu luhlu lukwimeko entle kwaye ulubhekise kulo xa uziva ufuna isikhumbuzi.

Xa uhendelwa ukuba uziphathe ngendlela engenampilo, ukhumbula ukuba zeziphi izinto ezikukhuthazayo unokukunceda uhlale usendleleni.

3. Gcina ukutya okungenampilo ngaphandle kwendlu

Kunzima ukutya ukutya okusempilweni ukuba ungqongwe kukutya okungekho mpilweni.

Ukuba amanye amalungu osapho afuna ukuba nokutya kufutshane nabo, zama ukuwagcina efihliweyo kunakwitafile yokubaleka.

Ukuthetha ngaphandle kwamehlo, ngaphandle kwengqondo kuyasebenza apha.

Ukuba nokutya okubonisiweyo kwiindawo ezahlukeneyo zendlu kunxulunyaniswe nokutyeba kunye nokwanda kokutya okungenampilo (,).

Ukugcina ukutya okungenampilo ngaphandle kwendlu, okanye ubuncinci ngaphandle kwamehlo, kunokunyusa amathuba okuhlala kwindlela.

4. Ungabi nayo yonke into okanye ungenanto

Owona mqobo uphambili ekufezekiseni ukutya okusempilweni kunye nendlela yokuphila kukucinga okumnyama nokumhlophe.

Imeko enye eqhelekileyo kukuba unezibheno ezimbalwa ezingenampilo embuthweni, uthathe isigqibo sokuba ukutya kwakho konakele ngosuku, kwaye uqhubeke nokuzinkcinkca ngokutya okungenampilo.

Endaweni yokujonga usuku lonakele, zama ukubeka elidlulileyo ngasemva kwakho kwaye ukhethe ukutya okusempilweni, okungagqitywanga okuneeprotein kwintsalela yeqela.

Oku kuyakukunceda uzive ugcwele kwaye wanelisekile endaweni yokufaka kunye nokudana.

Izinketho ezimbalwa zokucwangciswa kwesicwangciso zenza umahluko omncinci ekuhambeni kwexesha, ukuba nje uzilinganisela ngokutya okusempilweni.

Ukulahla umnqweno wokugweba umhla wakho njengolungileyo okanye ombi kunokukuthintela ekutyeni kakhulu kwaye wenze ukhetho olubi.

5. Phatha amashwamshwam asempilweni

Ukuncamathisela kwisondlo esisempilweni kunokuba nzima xa ungekho ekhaya ixesha elide.

Xa ulamba kakhulu ekuhambeni, ungaphela uthabathe nantoni na ekhoyo.

Oku kuhlala kulungiswa ukutya okungonelisiyo yindlala kwaye akulunganga kuwe ekuhambeni kwexesha.

Ukuba nokutya okunezakha-mzimba ezisempilweni kunokukunceda ugcine ukutya kwakho de ube uyakwazi ukufumana isidlo esipheleleyo ().

Eminye imizekelo yamashwamshwam alungileyo, aphathwayo ziiamangile, amandongomane kunye neejerky. Kwakhona cinga ngokugcwalisa into ebandayo encinci ngamaqanda abilisiweyo, itshizi, okanye iyogathi yamaGrike.

Thatha ukutya okunezondlo, okuneproteni ephezulu xa usendleleni okanye useluhambeni xa kunokwenzeka ukuba ungatyi kutya iiyure ezininzi.

6. Yenza umthambo kwaye utshintshe ukutya ngexesha elinye

Usenokuba uvile ukuba akufuneki utshintshe izinto ezininzi ngaxeshanye xa uzama ukuphucula impilo yakho. Ngokubanzi, eli licebiso elilungileyo.

Okwangoku, uphando lubonisa ukuba xa usenza utshintsho ekutyeni nasekusebenzeni komzimba ngaxeshanye, iziphumo zihlala zomelezana.

Kwisifundo kubantu abangama-200, abo baqala ukutya ukutya okusempilweni kunye nokwenza umthambo ngaxeshanye bakufumanise kulula ukugcina ezi ndlela zokuziphatha kunabo baqala ngokutya okanye ukwenza umthambo kuphela, emva koko bongeze enye kamva ().

Kwangelo xesha ukuqala kokuzivocavoca umzimba kunye nokutshintsha indlela otya ngayo kwandisa amathuba okuphumelela kwimpilo yakho.

7. Yiba nesicwangciso somdlalo ngaphambi kokutya ngaphandle

Ukuzama ukugcina ukutya okusempilweni ngelixa usitya ngaphandle kunokuba ngumceli mngeni omkhulu.

Okwangoku, zikhona iindlela zokwenza kube lula, njengokujonga imenyu ngaphambi kokuba uye okanye usele amanzi ngaphambi nangexesha lesidlo.

Kungcono ukuba nesicwangciso endaweni ngaphambi kokuba ufike kwindawo yokutyela kunokuba ukoyike nje wakufika.

Nazi iingcebiso ezikrelekrele ezingama-20 zokutya usempilweni xa usitya ngaphandle.

Ukuba nesicwangciso ngaphambi kokutya ngaphandle kunokukunceda ukhethe ukutya okunempilo.

8. Ungavumeli ukuhamba ukuba kukuphazamise

Nokuba uhamba usiya kwishishini okanye uyolo, ukuba ngaphandle kwendawo oyiqhelileyo kunokwenza kube nzima ukunamathela kwindlela yokuphila esempilweni. Nazi iingcebiso ezimbalwa:

• Phanda iindawo zokutyela kunye nevenkile ezinkulu ngaphambi kwexesha.
• Pakisha ukutya okusempilweni okungonakalisi ngokulula.
• Cela umngeni wokuba uhlale kumkhondo kuninzi lohambo.

Ungabambelela kwisicwangciso sokutya esisempilweni xa useluhambeni. Konke okudingayo luphando oluncinci, ukucwangcisa, kunye nokuzibophelela.

9. Ziqhelise ukutya okunengqondo

Ukutya ngengqondo kunokukunceda ugcine indlela yakho yokuphila esempilweni.

Thatha ixesha lokonwabela ukutya kwakho kwaye uxabise ukukwazi kwakho ukukondla. Oku kwandisa amathuba akho okwenza utshintsho olwenziweyo olunempumelelo, oluhlala luhleli.

Kwisifundo seenyanga ezine, abafazi abatyebe ngokugqithisileyo nabatyebe kakhulu abebeziqhelanisa nokutya engqondweni baphucule ubudlelwane babo nokutya ().

Olunye uphononongo lweeveki ezi-6 kwabasetyhini abanesifo sokungakwazi ukuzinkcinkca ngotywala lufumanise ukuba iziqwenga zokuzinkcinkca ziyehla ukusuka kwi-4 ukuya kwi-1.5 ngeveki xa abasetyhini besenza ukutya okunengqondo. Kwaye, ubukrakra bento nganye yokuncipha buhlile ().

Ukwamkela indlela yokutya engqondweni kunokukunceda ufezekise ubudlelwane obungcono kunye nokutya kwaye kunokunciphisa ukutya kakhulu.

Landelela kwaye uhlole inkqubela yakho

Ukuloga ukutya okutyayo kwidayari, ukutya okulandela umkhondo kwi-Intanethi, okanye usetyenziso lunokukunceda unamathele kukutya okusempilweni kwaye unciphise umzimba (,,).

Ukulinganisa inkqubela phambili yomthambo wakho kuluncedo kwaye kukubonelela ngenkuthazo enokukunceda uqhubeke.

Kwisifundo seenyanga ezintathu, abafazi abatyebe ngokugqithiseleyo abanikwa ii-pedometers bahambela phambili kwaye baphulukana nobunzima obuphindwe kathandathu kunabo bangazisebenzisanga ().

Ukulandelela ukutya kwakho ukutya kunye nenkqubela phambili yokuzivocavoca kunokubonelela ngenkuthazo kunye noxanduva. Izifundo zibonisa ukuba kuyanceda ukunamathela kukutya okusempilweni kwaye kukhokelela ekunciphiseni ubunzima bomzimba.

11. Fumana iqabane elizokujoyina

Ukuncamathela kwisidlo esifanelekileyo kunye nesicwangciso sokuzilolonga kunokuba nzima ukwenza wedwa.

Ukutya okanye ukwenza umthambo kunokuba luncedo, ngakumbi ukuba loo mntu uliqabane lakho okanye iqabane lakho (,).

Abaphandi abafunda idatha evela kwisibini esingaphezulu kwama-3,000 bafumanise ukuba xa umntu omnye enze utshintsho kwindlela yokuphila elungileyo, njengokunyuka komzimba, omnye wayenethuba lokulandela ukhokelo lwabo ().

Ukuba neqabane ekujoyinayo ekwenzeni utshintsho olusempilweni kunokuonyusa amathuba okuphumelela.

12. Qalisa usuku ngesidlo sakusasa esineproteyini eninzi

Ukuba isidlo sakho sokuqala silungelelene kakuhle kwaye siqulethe iiprotheyini ezoneleyo, kunokwenzeka ukuba ugcine amanqanaba eswekile esegazini kwaye ungatyisi usuku lonke (,).

Kwisifundo esinye, abafazi abatyebe kakhulu abatye ubuncinci iigram ezingama-30 zeprotheyini kwisidlo sakusasa baziva bonelisekile kwaye besitya iikhalori ezimbalwa ngexesha lesidlo sasemini kunabo batya isidlo sakusasa esineproteni esezantsi ().

Ukutya isidlo sakusasa esine-protein ephezulu kunceda ukuba uhlale uhluthi kwaye kunokuthintela ukutya kakhulu emva kwemini.

13. Yazi ukuba kuthatha ixesha ukutshintsha imikhwa yakho

Musa ukudimazeka ukuba kuthatha ixesha elide kunokuba ulindele ukuba uqhelane nendlela yakho entsha, esempilweni yokuphila.

Abaphandi bafumanise ukuba kuthatha umndilili weentsuku ezingama-66 ukwenza indlela yokuziphatha entsha ibe ngumkhwa (16).

Ekugqibeleni, ukutya okusempilweni kunye nokuzilolonga rhoqo kuya kuba yinto ezenzekelayo.

Yenza okusemandleni akho ukuba uhlale ukhuthazekile kwaye ujolise ngelixa ulungelelanisa nendlela yokuphila esempilweni. Kuthatha iintsuku ezingama-66 ukwenza umkhwa omtsha, ngokomndilili.

14. Chonga ukuba yeyiphi eyona nto ikulungeleyo

Akukho ndlela igqibeleleyo esebenzela wonke umntu.

Kubalulekile ukuba ufumane indlela yokutya nokuzilolonga oyithandayo, ufumane uzinzo, kwaye unamathele kubo bonke ubomi bakho.

Ukutya okusemgangathweni kuwe kukunamathela kuyo ekuhambeni kwexesha.

Iindlela zokuphulukana nobunzima ezisebenzela abanye abantu aziqinisekiswanga ukuba zingakusebenzela. Ukunciphisa umzimba kwaye ugcine ukuyeka, fumana iindlela ezifanelekileyo onokuthi unamathele kuzo kwixesha elide.

Umgca wezantsi

Ukophula imikhwa yakho kunye nokuphucula indlela otya ngayo akukho lula.

Nangona kunjalo, iindlela ezininzi zinokukunceda unamathele kwizicwangciso zakho zokutya kwaye unciphise umzimba.

Oku kubandakanya ukutya okunesondlo, ukugcina amashwamshwam angenampilo ngaphandle kwamehlo, ukuphatha amashwamshwam asempilweni, kunye nokulawula ulindelo lwakho.Okwangoku, elinye lamaqhosha ekudleni okuyimpumelelo kukufumanisa ukuba yeyiphi esebenzayo kuwe kwixesha elide.

Ukuba uzama ukunciphisa umzimba, ezinye zeendlela ezingentla zinokukunika ithuba elibalulekileyo.