Ukuzila okungapheliyo: yintoni, izibonelelo kunye nendlela yokwenza

Umxholo

• Ezona ntlobo ziphambili zokuzila ukutya
• Ziziphi izibonelelo
• Yintoni oza kuyitya emva kokuzila ukutya
• Ukutya okucetyiswayo
• Ukutya kucetyiswa ngokuchasene
• Ngubani ongenakuzila ukutya okwexeshana

Ukuzila ukutya okungapheliyo kunokunceda ukuphucula ukungakhuseleki, kuphuculwe ukungasebenzi emzimbeni kunye nokuphucula imeko yengqondo kunye nokuphaphama. Olu hlobo lokuzila luquka ukungatyi ukutya okuqinileyo phakathi kwe-16 kunye neeyure ezingama-32 amaxesha ambalwa ngeveki kwisiseko esimiselweyo, ukubuyela kukutya okuqhelekileyo, ekukhethwa ukuba kusekwe kukutya okuneswekile kunye namafutha.

Ukufezekisa izibonelelo, esona sicwangciso siqhelekileyo sokuqalisa ngokukhawuleza kukungadli iiyure ezili-14 okanye ezili-16, sela nje ulwelo, njengamanzi, iti kunye nekofu engenaswekile, kodwa le ndlela yokuphila iphakanyiswa kuphela kubantu abasempilweni kwaye, , imvume kunye nenkxaso kagqirha, umongikazi okanye ingcali yezempilo olwaziyo olu hlobo lokuzila luyimfuneko ukuqinisekisa ukuba lwenziwe kakuhle kwaye lulungile kwimpilo yakho.

Ezona ntlobo ziphambili zokuzila ukutya

Kukho iindlela ezahlukeneyo zokufezekisa olu hlobo lokuhlutha, nangona kuzo zonke, kukho ixesha lokuthintelwa kokutya kunye nexesha onokutya ngalo. Ezona ndlela ziphambili zezi:

• 16h ngokukhawuleza, equka ukuhamba phakathi kwe-14 kunye neeyure ezili-16 ungatyanga, kubandakanya ixesha lokulala, kunye nokutya iiyure ezisibhozo eziseleyo zosuku. Umzekelo, ukufumana isidlo sangokuhlwa ngentsimbi yesi-9 ngokuhlwa, kwaye ubuye uzokutya nge-1 emva kwemini ngosuku olulandelayo.
• 24h ngokukhawuleza, yenziwa usuku lonke, amaxesha ama-2 okanye ama-3 ngeveki.
• Iiyure ezingama-36 ngokukhawuleza, equka ukuhamba usuku olu-1 olupheleleyo kunye nesiqingatha sosuku ngaphandle kokutya. Umzekelo, ukutya ngentsimbi yesi-9 ngokuhlwa, ukuchitha usuku olulandelayo ungatyanga, kunye nokutya kwakhona nge-9 kusasa ngolunye usuku. Olu hlobo kufuneka lwenziwe ngabantu abasetyenziselwa ukuzila ukutya, kwaye naphantsi kwezikhokelo zonyango.
• Yitya iintsuku ezi-5 kwaye uthintele iintsuku ezi-2, Oko kuthetha ukutya iintsuku ezi-5 ngeveki ngesiqhelo, kwaye kwiintsuku ezi-2 kuncitshiswe inani leekhalori malunga nama-500.

Ngexesha lokuzila, amanzi, iti kunye nekofu ziyakhutshwa, ngaphandle kokongezwa kweswekile okanye iilekese. Kuqhelekile kwiintsuku zokuqala ukuziva ulambile kakhulu kwaye, kwiintsuku ezilandelayo, ukuqheleka. Ukuba indlala inamandla kakhulu, kuya kufuneka utye ukutya okuncinci, kuba akukho mntu kufanele ukuba asokole okanye agule xa esenza lo mkhwa.

Bona ngakumbi malunga nokuzila ukutya okwexeshana kule vidiyo ilandelayo:

Ziziphi izibonelelo

Izibonelelo eziphambili zokuzila ngokukhawuleza:

1. Ukukhawulezisa imetabolism: Ngokuchasene nenkolelo yokuba ukuzila ukutya kunganciphisa imetabolism, kuyinyani kuphela kwiimeko zokuzila ukutya okude kakhulu, okunje ngeyure ezingama-48, kodwa kukuzila ukutya okufutshane nokufutshane, imetabolism iyakhawuleziswa kwaye iyakuthanda ukutshiswa kwamafutha.
2. Ulawula iihomoni, njenge-insulin, i-norepinephrine kunye ne-hormone yokukhula: inceda ukulinganisa iihomoni emzimbeni ezinxulunyaniswa nokwehla kobunzima okanye ukuzuza, njengokuncipha kwe-insulin kunye nokwanda kwe-norepinephrine kunye ne-hormone yokukhula.
3. Ayikuthandi ukugoba: Le ndlela yokutya ayinciphisi ubunzima bemisipha njengakwezinye izidlo ezenza ukuncitshiswa okukhulu kweekhalori kwaye, ukongeza, kuyanceda ukwandisa izihlunu ngenxa yemveliso yokukhula kwehomoni.
4. Isusa iiseli ezinesiphene emzimbeni: okoko umzimba usebenza ngakumbi ukuphelisa izinto eziguqulweyo kunye neeseli, ezinokubangela izifo, ezinje ngomhlaza, umzekelo.
5. Inento yokulwa ukwaluphala: kuba ivuselela umzimba ukuba uphile ixesha elide, ukunqanda izifo kunye nokwenza amalungu kunye nezicubu zomzimba ziphile ixesha elide.

Ukongeza, xa usenza oku kutya, ngenxa yommiselo wehomoni, abantu banokuziva ukuba banengqondo kwaye baphaphile kwaye bayasebenza, ukongeza ekuziva kakuhle.

Yintoni oza kuyitya emva kokuzila ukutya

Emva kwexesha ungatyanga, kuyacetyiswa ukuba utye ukutya ekulula ukwetyisa kwaye ngaphandle kwamafutha okanye iswekile, ukufezekisa iziphumo ezilungileyo.

Ukutya okucetyiswayo

Emva kokuzila ukutya, kubalulekile ukuqala ngokutya ukutya okufana nerayisi, iitapile ezibilisiweyo, isuphu, i-purees ngokubanzi, amaqanda abilisiweyo, inyama ecekeceke okanye eyosiweyo, ekulula ukuyetyisa. Ukongeza, okukhona usitya ixesha elide, ukutya okuncinci kufuneka ukutyile, ngakumbi kwisidlo sokuqala, ukuqinisekisa amandla okwetyisa kunye nokuba sempilweni.

Jonga eminye imizekelo yokutya okulula okunezondlo kunye nokutya okunesondlo.

Ukutya kucetyiswa ngokuchasene

Ukutya okuqhotsiweyo okanye okunamafutha aphezulu, njengeefriji zaseFrance, idrumsticks, isosi emhlophe okanye i-ayisi khrim, izinto eziqhotsiweyo okanye ukutya okubandisiweyo, njenge-lasagna, kufuneka kuthintelwe.

Ukuze ukwazi ukunciphisa umzimba ngokuzila ukutya okwexeshana, kubalulekile ukuba wenze imithambo, njengokuhamba okanye umthambo, ungaze ungene esiswini esingenanto, kwaye ngokukhethekileyo, ukhokelwa yingcali yemfundo yomzimba.

Jonga kwakhona indlela yokuthintela ukusebenza kwe-accordion, kule vidiyo ilandelayo:

Ngubani ongenakuzila ukutya okwexeshana

Lo mkhwa kufuneka uchaswe nakweyiphi na imeko yesifo, ngakumbi kwimeko yokuphazamiseka kwegazi, uxinzelelo lwegazi, uxinzelelo lwegazi okanye ukusilela kwezintso, okanye abafuna ukusebenzisa amayeza alawulwa yonke imihla:

• Abantu abanembali yeanorexia okanye i-bulimia;
• Izigulana seswekile;
• Abafazi abakhulelweyo okanye abancancisayo;

Nangona kunjalo, nkqu nabantu ababonakala besempilweni, kufuneka babonane nogqirha jikelele ukuvavanya imeko yomzimba kunye nokwenza uvavanyo, njengaleyo yokuvavanya iswekile yegazi, ngaphambi kokuqala olu hlobo lokutya.

Kwiphepha lethu ipodcast Isazi sezondlo uTatiana Zanin, ucacisa amathandabuzo aphambili malunga nokuzila ukutya okokoko, ziziphi izibonelelo zawo, ungayenza njani kwaye utye ntoni emva kokuzila ukutya: