Indlela yokutya iDessert yonke imihla incede le Dietitian ilahle iiponti ezili-10

Umxholo

• Indawo yam yokuTshintsha
• Uvavanyo lweDessert
• Indlela Iingcinga Zam Ngokutya Ezitshintshe Ngayo Ngonaphakade
• Uphengululo lwe

"Ngaba ke ukuba yingcali yokutya kuthetha ukuba awusayi kukonwabela ukutya… kuba uhlala ucinga ngayo njengeekhalori kunye namafutha kunye neecarbs?" Umhlobo wam ubuzile, njengokuba besizakuthatha amacephe ethu okuqala e-gelato.

"Ewe," ndatsho, ngokukrakra. Andiyi kuwulibala umbuzo wakhe kunye nokuphendula kwam emathunjini kuwo. Ndandisazi ukuba kwakunganyanzelekanga ukuba kube njalo. Ndandisazi ukuba ndandizifaka kukubandezeleka okungeyomfuneko. Kodwa bendingenalo nofifi lokuba ndingayeka kanjani ukutyeba ngokutya.

Ukucinga ngokutya imini yonke (okanye ubuncinci imini) ngumsebenzi wam. Kodwa kukho amaxesha apho ndiye ndabona ukuba ndifuna ikhefu kuloo nto. Ndizibuze ukuba ndizolichitha nini ixesha lam ndicinga ukuba ngaba bekungahlalutyi ukutya endikutyayo nokuvavanya ukuba "kulungile" okanye "kubi".

Kuya kufuneka ndivume ukuba ukusukela ukuqala kwam ukuba ngudyithi kude kube kwangoko kulo nyaka, bendinemithetho emininzi yokutya kunye neenkolelo ezigqwethekileyo:

"Ndilikhoboka leswekile, kwaye ekuphela kwonyango kukuziyeka ngokupheleleyo."

"Okukhona 'kulawula' ndikukutya kwam, kokukhona ndinokunceda abanye abantu 'batye ngcono'."

"Ukuba mncinci yeyona ndlela ibalulekileyo yokubonisa abantu ukuba ndiyingcali yezondlo."

"Abadayisi kufuneka bakwazi ukugcina ukutya okuneswekile endlwini kwaye babe namandla okuzichasa."

Ndivile ukuba ndiyasilela kuzo zonke ezi zinto. Ngaba loo nto yayithetha ukuba andimhle emsebenzini wam?

Bendisazi ixeshana ukuba ukuquka ukutya “okungenampilo” njengenxalenye yokutya okusempilweni iyonke yayisisitshixo sempilo nolonwabo. Xa ndiqala ukuba yi-dietitian, ndabiza ingcebiso yam kunye neshishini lokubonisana 80 I-Twenty Nutrition ukugxininisa ukuba ukutya ukutya okunempilo 80 ekhulwini lexesha kunye "nokuphatha" okungaphantsi kwempilo i-20 ekhulwini yexesha (elihlala libizwa ngokuba ngumgaqo we-80 / 20) iziphumo kwibhalansi enempilo. Okwangoku, bendisokola ukufumana ulungelelwaniso ngokwam.

Iswekile emzimbeni, ukutya okune-carb ephantsi, ukutya okukhawulezileyo… ndizamile iindlela ezahlukeneyo zokutya kunye neerejimeni kwimizamo "yokulungisa" imiba yam yokutya. Ndingaba ngumlandeli womgaqo ofanelekileyo kwiveki yokuqala okanye kunjalo, kwaye emva koko ndivukele ngokutya ukutya okuneswekile, ipizza, iifries zaseFrentshi-nantoni na "ebeyingekho imida". Oku kwandishiya ndidiniwe, ndididekile, kwaye ndiziva ndinetyala kwaye ndineentloni. Ukuba Mna ndandingenamandla ngokwaneleyo okwenza oku, ndandiza kubanceda njani abanye abantu?

Indawo yam yokuTshintsha

Yonke into yatshintsha xa ndithatha ikhosi yokutya engqondweni kwaye ndenza inkqubo yabasindileyo bomhlaza ebandakanya ezi ngcinga. Abantu abaninzi endadibana nabo kwiziko lomhlaza boyika ukuba ukutya into engalunganga kubangele umhlaza wabo-kwaye bahlala besoyika ukuba ukutya okungafezekanga kunokuwubuyisela kwakhona.

Ngelixa kuyinyani ukuba indlela yokuphila ngokubanzi inokunyusa okanye inciphise umngcipheko wezinye iintlobo zomhlaza kunye nokuphindaphinda kwawo, kwandenza buhlungu kakhulu ukuva abantu bethetha ngokungaze baphinde babe nokutya ababekonwabele. Ndaba novelwano ngendlela ababeziva ngayo kwaye ndabacebisa ukuba baqonde xa umnqweno wokuba sempilweni kunokuba yingozi kwimpilo nakwintlalo-ntle yabo.

Ngokomzekelo, abanye abathengi bam babelane ukuba bayayinqanda imibhiyozo kunye nabahlobo kunye nosapho ukuze baphephe ukutya abakujonga njengokungenampilo. Banokuziva bengoxinzelelo olukhulu ukuba abanakufumana uhlobo "olulungileyo" lwesongezelelo okanye isithako kwivenkile yokutya esempilweni. Uninzi lwazo lwasokola nomjikelo okhohlakeleyo wokungqongqo ngokutya kwabo kwaye emva koko bavule amasango ezikhukhula kunye nokutya kakhulu ukutya okungenampilo kangangeentsuku okanye iiveki ngexesha. Baziva boyisiwe kunye nexabiso elikhulu lokuziva benetyala kunye neentloni. Bazenzele ngokwabo yonke le ntlungu nangona behambe lonyango olunzima kwaye bebetha umhlaza. Ngaba khange badlule ngokwaneleyo?

Ndibacacisele ukuba ukwahlulwahlulwa eluntwini kunye noxinzelelo kukwanxulumene ngokusondeleyo nokunciphisa ixesha elide kunye neziphumo zomhlaza. Ndandifuna ukuba ngamnye kwaba bantu bafumane uvuyo kunye nokuzola kangangoko kunokwenzeka. Ndifuna ukuba bachithe ixesha elifanelekileyo kunye nosapho kunye nabahlobo kunokuba bazihlukanise ukuze batye into "elungileyo". Ukunceda aba bathengi kwandinyanzela ukuba ndijonge ezeyam iinkqubo zenkolelo kunye nezinto eziphambili.

Imigaqo yokutya endiyifundisileyo igxininise ekukhetheni ukutya okunesondlo-kodwa nokutya okonwabela ngokwenene. Ngokucotha nokunikela ingqalelo ngokusondeleyo kwiimvakalelo ezintlanu njengoko besitya, abathathi-nxaxheba bamangaliswa kukufunda ukuba ukutya ebebekukutya ngoomatshini bekungekonwabisi kangako. Umzekelo, ukuba bebesitya iicookies kwaye bazama ukutya iicookies ezimbalwa ngengqondo, abantu abaninzi bafumanise ukuba njengaye babe kakhulu. Bafumanise ukuba ukuya kwivenkile yokubhaka kunye nokuthenga enye yeicookies zabo ezisandul 'ukubhaka kwakwanelisa kakhulu kunokutya ibhegi yonke ethengwe ezivenkileni.

Oku kwakuyinyaniso nangokutya okunempilo. Abanye abantu bafunde ukuba bayayithiya i-kale kodwa bayonwabele isipinatshi. Akunjalo "ilungile" okanye "imbi." Ulwazi nje. Ngoku banokungena kukutya okutsha, okumgangatho ophezulu abakuthandayo. Ngokuqinisekileyo, banokuzama konke okusemandleni abo ukucwangcisa ukutya kwabo malunga neendlela ezinempilo-kodwa abantu abaye bahlaziya imithetho yabo yokutya kwaye basebenza kwezinye ukutya ababekujonga njenge "zokuphatha" bafumanisa ukuba bonwabile kwaye batya ngcono ngokubanzi, kubandakanywa ukuphatha.

Uvavanyo lweDessert

Ukudibanisa umbono ofanayo ebomini bam, ndaqala ukuzama: Kuya kwenzeka ntoni ukuba ndicwangcise ukutya endikuthandayo kwiveki yam kwaye ndithathe ixesha lokuzonwabisa? Eyona "issue" yam kunye nomthombo wetyala lizinyo lam elimnandi, kulapho ndigxile khona. Ndazama ukucwangcisa i dessert endijonge phambili kuyo yonke imihla. Kunqabile ukuba kusebenze kwabanye abantu. Kodwa ndisazi umnqweno wam, ndiye ndavuma ukuba ndiyalifuna eloxesha lokuziva ndonelisekile kwaye ndingavinjwanga.

Ukucwangcisa kusenokubonakala ngathi kujolise kumgaqo, kodwa yayiyeyona nto iphambili kum. Njengomntu owenza izigqibo zokutya ngokusekwe kwiimvakalelo zam, bendifuna ukuba le icwangciswe ngakumbi. Rhoqo ngeCawa, bendijonga iveki yam kunye neshedyuli yam yansuku zonke, ndigcina ubungakanani bezabelo engqondweni. Ndikwalumkile ukuba ndingangezi izixa ezikhulu zedizethi ekhaya, kodwa ndithenge izahlulo enye okanye ndiphume ndiyokutya izimuncumuncu. Oku kwakubalulekile ekuqaleni ukuze ndingahendeki ukuba ndiyigqithise.

Kwaye imeko yezempilo yeedessert yahlukile. Ngezinye iintsuku, i-dessert yayiza kuba isitya se-blueberries kunye ne-tsholeta emnyama efakwe phezulu. Ngezinye iintsuku ibiya kuba yingxowa encinci yeelekese okanye idonati, okanye ukuphuma uyokwenza i-ayisikhrim okanye ukwabelana ngedessert nomyeni wam. Ukuba bendinomnqweno omkhulu wento endingazange ndiyenze kwisicwangciso sam sosuku, bendizixelele ukuba ndingayicwangcisa kwaye ndiyifumane ngosuku olulandelayo-kwaye ndaqinisekisa ukuba ndiyasigcina eso sithembiso kum.

Indlela Iingcinga Zam Ngokutya Ezitshintshe Ngayo Ngonaphakade

Kwenzeka into emangalisayo emva kokuzama oku kangangeveki kuphela. Iidayisi zilahlekelwe ngamandla phezu kwam. "Umkhwa wam weswekile" ubonakala ngathi uphantse waphela. Ndisakuthanda ukutya okumnandi kodwa ndonelisekile kukuba nexabiso lazo. Ndizitya rhoqo kwaye, lonke ixesha, ndiyakwazi ukwenza ukhetho olusempilweni. Ubuhle bayo kukuba andikhe ndizive ndiphango. Mna cinga malunga nokutya kakhulu ngaphantsi. Mna ixhala malunga nokutya kakhulu ngaphantsi. Le yinkululeko yokutya bendisoloko ndiyikhangela ubomi bam bonke.

Ndandidla ngokuzilinganisa yonke imihla. Ngendlela yam entsha, ndaziva kubalulekile ukuba ndizilinganise rhoqo-kanye ngenyanga kanye.

Kwiinyanga ezintathu kamva, ndanyathela esikalini ndivale amehlo. Ekugqibeleni ndavula kwaye ndothuka xa ndibona ukuba ndiphulukene neeponti ezili-10. Andizange ndikholelwe. Ukutya ukutya endikufuna ngokwenene-nokuba ibiyimali encinci-nganye kwaye yonke imihla yandinceda ukuba ndizive ndonelisekile kwaye nditye kancinci. Ngoku, ndinako nokugcina ukutya okunomtsalane endlwini endingekhe ndangoyiki ngaphambili. (Idibeneyo: Abasetyhini baBelana ngoNgezelelweyo lwawo loThintelo)

Abantu abaninzi bayasokola ukunciphisa umzimba-kodwa kutheni kufuneka kube ngumzabalazo? Ndivakalelwa kukuba ukuyeka amanani yinxalenye ebalulekileyo yenkqubo yokuphilisa. Ukuyeka amanani kukunceda ubuyele kumfanekiso omkhulu: isondlo (hayi isilayi sekhekhe obubenobusuku bokugqibela okanye isaladi oza kuyidla isidlo sasemini). Le nyaniso ifunyenwe ngokutsha indenze ndaziva ndinoxolo endifuna ukwabelana ngalo naye wonke umntu endidibana naye. Ukuxabisa impilo kuyamangalisa, kodwa ukuthathelwa ingqalelo kwezempilo mhlawumbi akunjalo. (Jonga: Kutheni ~ Ibhalansi ~ Ngaba sisitshixo sokutya okunempilo kunye nendlela yesiqhelo)

Okukhona ndiphumza imithetho yam yokutya kwaye nditye into endiyifunayo, kokukhona ndiziva ndinoxolo. Andikonwabeli nje ukutya kakhulu, kodwa ndisempilweni ngokwasengqondweni nasemzimbeni. Ndiziva ngathi ndikhubeke kwimfihlo endifuna ukuba wonke umntu uyazi.

Bekuya kwenzeka ntoni ukuba wena utye idizethi yonke imihla? Impendulo inokukumangalisa.

Uphengululo lwe