Isicwangciso sokutya kwasemva kokubeleka siya kukunceda uphile

Umxholo

• Ukusasaza Ukutya Kwakho Imini Yonke
• Yenza iSicwangciso sokutya emva kokubeleka
• Yongeza ukutya okulula kwiPlani yakho yokutya emva kokubeleka
• Yitya Ukutya Okukushiya Wanelisekile
• Lwamkele Uncedo Lwabahlobo
• Uphengululo lwe

Kungakulinga, kodwa ukuya ekudleni okugqithisileyo ngethemba lokulahlekelwa isisindo sokukhulelwa akuyona indlela yokuhamba. (Kwaye kufanelekile ukuba uchaze ukuba awufanele uzive unje isidingo ukuba unciphise umzimba kwangoko.) Xa uhlengahlengisa ebomini nosana olutsha, into yokugqibela oyifunayo kukulahla umzimba wakho ngezithintelo eziphambili. Musa ukuvumela amaxhala okutya wongeze uxinzelelo lwakho kunye nobusuku bokungalali njengoko ulungelelanisa ishedyuli yakho entsha. Endaweni yoko, yitya oku kutya ukuze uhlale uphembekile, wondleke, kwaye ukhuthaze ukubuyela kwimeko yesiqhelo. (Inxulumene: Yonke into ekufuneka uyazi malunga nokuPhulukana noMzimba emva kokubeleka)

Ukusasaza Ukutya Kwakho Imini Yonke

Isitshixo samandla akho ayisiyonto ulala ngayo (okanye encinci) ubusuku ngabunye. Into ekwiplate yakho ikwadlala indima. “Enye yezinto eziphambili ezinokwenziwa kukutya okunempilo kukunika oomama abatsha amandla,” utsho uKathy McManus, R.D., umlawuli wesebe lezondlo kwisibhedlele saseBrigham Women’s Hospital eBoston. "Kubalulekile ukusasaza ukutya imini yonke ukuze ufumane inani elilinganayo leekhalori. Oku kuya kukunika amandla angapheliyo okunyamekela umntwana wakho kunye nawe." (Eyeleleneyo: UKayla Itsines Wabelana Ngento eyaMphefumlelayo ukuba asungule iNkqubo yokuSebenza emva kokukhulelwa)

Yenza iSicwangciso sokutya emva kokubeleka

Xa usitya ukutya okunezakha-mzimba, uya kuqaphela ukuba iikhalori zakho zihamba indlela ende. Uya kuziva ugcwele ixesha elide, kwaye uya kuba nengqondo yokuvuka-uhambe oyifunayo kwezo fowuni zokuxheshisela ngo-3 ekuseni. UMcManus ucebisa ukukhuthaza oku kutya kuphilileyo:

• Iziqhamo kunye nemifuno
• Amazimba
• Iprotheyini ecekeceke, njengentlanzi, inyama yenkomo kunye nokutya kwesoy
• Ubisi lwe-Skim okanye olunamafutha asezantsi
• Imifuno eluhlaza
• Ukutya okutyebileyo kwe-iron, ngakumbi ukuba unengxaki yokuzala. Unokufumana i-iron kwiisiriyeli ezinqatyisiweyo, ijusi yeprune, kunye nenyama ebhityileyo.
• Ukutya okutyebileyo kweVithamin C, enokunceda ekupholiseni inxeba koomama ababeke ngecandelo C. Zama iiorenji, iitumato kunye nejusi yeziqhamo zendalo.

Yongeza ukutya okulula kwiPlani yakho yokutya emva kokubeleka

Ukuba ukwimeko yokutya okulula, uMcManus ucebisa ukuba ukhethe kwezi zilandelayo:

• Iziqholo ezipheleleyo ezine-hummus
• Amantongomane
• Ikomityi yokutya okuziinkozo okupheleleyo kunye nobisi olunamafutha asezantsi
• Iqanda elibilayo kunye nezinye izaqathe
• I-fat-fat cheese kunye nesiqwenga sesiqhamo
• Ipeanut butter kwi-apile
• I-Plain yogurt yamaGrike kunye namajikijolo

Yitya Ukutya Okukushiya Wanelisekile

Ubunomntwana, kwaye ngoku kufuneka uthabathe ukutya okuthandayo kokunciphisa umzimba, akunjalo? Akulunganga. UMcManus uthi abasetyhini abaninzi benza le mpazamo kuba begxile ekuzameni ukunciphisa ubunzima bokukhulelwa. "Ukuba ngumama omtsha kuthetha ukuba uza kudinwa kakhulu de uhlengahlengise kwindlela yakho entsha, ke kufuneka utye ukutya okunokukunceda ekuthwaleni, hayi okuya kukushiya ulambile kwaye uziva uhluthwe," utshilo. (Izinto eziNxulumeneyo: Izizathu ezi-6 ezikhohlisayo zokuba ungalahlekelwa ngumzimba)

Ukugcina umoya wakho uphezulu, uMcManus ucebisa ukubeka phambili ukutya okuxineneyo kwezondlo. "Ukuphatha apha naphaya kulungile, kodwa iitoni zeekhabhu ezisulungekisiweyo, izonka ezimhlophe, kunye nokutya okuneswekile ziya kuba nolwaneliseko oluncinci kwaye ziya kugqiba ukutshiza iswekile yegazi lakho, zikwenze udinwe ngakumbi kunokuba sele unjalo."

Lwamkele Uncedo Lwabahlobo

Nanini na xa umhlobo ekubuza ukuba banokukunceda njani, bacele ukuba bakuthengele ukutya. “Abantu bayakucaphukela ukuza belambatha xa betyelele wena nosana lwakho okokuqala,” utshilo uMcManus. Baza kuziva beluncedo kwaye uya kuba nomqobo omnye ekutyeni konke ukutya okunezakha-mzimba ogqibe ekubeni ukongeze kukutya kwakho. Bacele ukuba bathathe iyogathi, inkonkxa yeendongomane, kunye nantoni na enye ukutya onokuyidinga ukugcina amandla akho aphezulu.

"Indlela yakho yokutya ayibalulekanga kuphela kumandla akho, kodwa nasekuzimiseleni ukuba uya kuziva ukhawuleze kangakanani kubuntu bakho obudala," utshilo uMcManus. "Okukhona unamathela kukutya okunempilo, kokukhona unokuchacha ngokukhawuleza kwaye ubuyele kumsebenzi wakho wemihla ngemihla."

Uphengululo lwe