Nantsi indlela yokuLawula loo Ndlala ingapheliyo yokukhulelwa

Umxholo

• Kutheni ulambile xa ukhulelwe
• Ngaba ukwanda kwesidlo kungangumqondiso wokuqala wokukhulelwa?
• Ukonyuka komnqweno wokutya ngaphakathi kwaye kuhlala ixesha elingakanani?
• Zingaphi iikhalori ozifunayo ngexesha lekota nganye?
• Ungayilawula njani indlala enkulu xa ukhulelwe?
• Iingcebiso zokhetho lokutya okunempilo
• Ukuthatha

Iminqweno yokukhulelwa zizinto zentsomi. Okulindelweyo mamas baxelile jonesing ngayo yonke into ukusuka pickles kunye ice cream ibhotolo yamandongomane izinja ezishushu.

Kodwa ayisiyiyo kwaphela indlala yee-combos zokutya ezingaphandle kodonga ezinokunyuka ngexesha lokukhulelwa. Kuzo zonke iinyanga zakho ezili-9 zokukhula kosana, usenokufumanisa ukuba ulambile nje ngokubanzi - ngayo nantoni na, ngalo lonke ixesha.

Ngokucacileyo, umzimba wakho usebenza ixesha elongezelelekileyo ukwenza umntu obunjwe ngokupheleleyo, ke ayisiyonto imbi ukuba ukutya kwakho kukuqhubela ekubeni utye ngakumbi ngoku. Ngapha koko, kuyinto yendalo ngokupheleleyo!

Nangona kunjalo, ukuba uziva ngathi isisu esimbombozayo siyakuqhubela ukuba utyele isihlwele endaweni yokutya ezimbini- ezingezizo nezobuchwephesha iingcebiso ofuna ukuzilandela- kunokuba yinto ephazamisayo.

Kwaye ekubeni kubalulekile ukuhlala ngaphakathi kwempilo ephilileyo yokufumana ubunzima ngexesha lokukhulelwa, unokuzibuza ukuba ungayigcina njani iminqweno iphantsi kolawulo.

Nantsi inkangeleko yendlela yokuphatha ukwanda kwendlala ngexesha lokukhulelwa.

Kutheni ulambile xa ukhulelwe

Ayithathi isidanga sonyango ukuqonda ukuba ukwakha umntu omncinci kufuna umsebenzi omninzi- kwaye ke, amandla ongezelelweyo okutya.

Ngexesha lokukhulelwa, umzimba wakho wenza iisekisi ezintathu zomsebenzi, ukonyusa umthamo wakho wegazi nge-100 (kodwa ngokusondeleyo kufutshane neepesenti ze-45), ukhulisa isibeleko sakho kubungakanani bepere ukuya kubungakanani bebhasikithi, kwaye ukunitha kunye usana oluziikhilogram ezili-6 ukuya kwezili-10.

Nangona usenokungayazi yonke imisebenzi emangalisayo eyenzeka ngaphakathi kuwe, usebenzisa iikhalori ezingaphezulu, ezonyusa indlala yakho ngokwendalo.

Ukutshintsha kwehomoni nako kunokuchaphazela amanqanaba akho endlala. Ngokuka, ukuhla kwe-estrogen kunye neprogesterone drive yonyusa umdla wokutya, ukongeza kwiphakheji yokukhulelwa kwe-munchies.

Ngaba ukwanda kwesidlo kungangumqondiso wokuqala wokukhulelwa?

Amabele eThenda, isicaphucaphu, kwaye (kunjalo) ixesha elilahlekileyo ziyimpawu zakudala zokukhulelwa kwasekuqaleni. Ngaba ungongeza i-hankering kwisidlo esinezifundo ezine kolu luhlu? Kusenokwenzeka.

Ngelixa uziva uphanga kunokuba sisalathiso sokuqala sokukhulelwa, akunakulindeleka ukuba oku kube luphawu lwakho kuphela. Ngapha koko, uninzi lwabasetyhini lukufumana ngokwenene ukutya kwabo iyancipha kwikota yokuqala yokuqala, njengokugula kwasekuseni kwenza ukungaboni nokuvumba kokutya kungathandeki.

Kubalulekile ukukhumbula kwakhona, ukuba ukubiza abalambileyo kunokuba luphawu lwe-PMS. Njengama-spikes e-hormone achaphazela ukutya kwakho xa ukhulelwe, banokwenza okufanayo ngaphambi okanye ngexesha lakho.

Ukonyuka komnqweno wokutya ngaphakathi kwaye kuhlala ixesha elingakanani?

Ukuba ukugula kwasekuseni ubukhe wangcangcazela ngexesha lekota yakho yokuqala yokuqala, umdla wakho wokutya unokubona utshintsho olukhulu xa ungena kwikota yesibini yesibini.

"Ndifumanise ukuba oku kwahluka kakhulu kumfazi ukuya kumfazi, kodwa ngokomndilili ndingathi uninzi lwabathengi bam baqala ukubona ukwanda okuphawulekayo kwindlala yabo malunga nesiqingatha okanye iiveki ezingama-20," utshilo uMeghan McMillan ongumcebisi ngezokutya nezokuncancisa , MS, RDN, CSP, IBCLC, kaMama kunye nePea Pea Nutrition. "Nangona kunjalo baninzi abantu basetyhini abayibona zisuka nje ebhetheni."

Nangona abanye oomama abalindeleyo beziva belambile ngakumbi kude kube sekuhanjisweni, akuqhelekanga ukonyuka komnqweno wokuyeka umsila wokukhulelwa. Njengokuba isibeleko sakho esikhulayo sixinana ngaphandle kwamalungu akho, kubandakanya isisu sakho, ukutya ukugcwala kunokuziva ungonwabanga.

Kwaye kunye, ukubetha kwentliziyo yesithathu kunokubeka umda kwimidla yakho kukutya, ngakumbi ukutya okune-spicy okanye i-asidi.

Zingaphi iikhalori ozifunayo ngexesha lekota nganye?

Ngokusekwe kwiimeko zakho, ezinje ngobunzima bakho xa ukhulelwe kwaye nokuba unomntwana omnye okanye ukuphindaphinda, ugqirha wakho okanye ugqirha wezidlo unokukukhokela ukuba zingaphi iikhalori ezongezelelekileyo oza kuzithatha kwinyanga nganye.

Kodwa -mangalisiwe! - kubantu abaninzi, ukwanda kweekhalori akufuneki kude kufike ixesha lokukhulelwa.

"Sihlala sisiva igama elithi" ukutya ezimbini, "kodwa oku kuyalahlekisa," utsho uMcMillan. Ngokwenyani, ukonyuka kweemfuno zekhalori kungaphantsi kakhulu kunokuba uninzi lwabasetyhini lucinga. Izikhokelo zisixelela ukuba akukho zidingo zekhalori zonyukayo kwikota yokuqala. Kuze kube yikota yesibini yesibini apho iimfuno zamandla zonyuka nge-300 yeekhalori ngemini ngexesha lekota yesibini kwaye inyuke iye kwi-400 yeekhalori ngosuku kwikota yesithathu yokukhulelwa kwe-singleton. Olu lwando luhlala lukhona ngokuya lonke ixesha lokukhulelwa. ”

Khumbula, kwakhona, ukuba iikhalori ezingama-300 zinokusetyenziswa ngokukhawuleza. Isabelo sakho semihla ngemihla asiyiyo i-blanche ye-carte ukuze ulayishe kwizinto ezingafunekiyo ezinje nge-ayisi khrim kunye neetshipsi zeetapile.

Ukunyuka kwekhalori ezingama-300 kunokubonakala ngathi sisiqhamo kunye neyogathi smoothie okanye ikota yekota yekomityi yehummus kunye neshumi elipheleleyo lepita chips.

Ungayilawula njani indlala enkulu xa ukhulelwe?

Ngaba uziva ngathi awungekhe uyeke ukutya? Indlala engapheliyo inokuba ngumceli mngeni omkhulu ngexesha lokukhulelwa- kodwa kukho iindlela zokugcina iminqweno ikho.

Okokuqala, gxila ekucwangciseni ukuzalisa ukutya. "Ukunceda ukulawula indlala yabo, ndiyabakhuthaza [abathengi] ukuba benze ukutya okwanelisa nokuhluthisayo," utshilo uMcMillan. "Ukwenza oku, kufuneka bagxile ekubandakanyeni izondlo ezintathu kwisidlo ngasinye: iproteni, ifayibha, kunye namafutha asempilweni."

Khetha ukhetho olucekeceke lweeprotein njengenkukhu, iturkey, intlanzi, amaqanda, iimbotyi kunye nokutya kwesoy. Ukunyusa ifayibha, kubandakanya ukutya okuziinkozo, iziqhamo kunye nemifuno. Ukufumana amafutha asempilweni ngakumbi, fikelela kwioyile ye-olive, iavokhado, iyogathi, kunye namandongomane.

Kulungile-nokuba ubukrelekrele! -ukusebenza kwezinye amashwamshwam imini yonke, okoko ukhetha ukhetho olunesondlo. "Mamela umzimba wakho xa kuziwa ekutyeni," utshilo uMcMillan. "Abasetyhini abaninzi abakhulelweyo kufuneka babandakanye i-snack okanye ezimbini kwiintsuku zabo."

Ngokutya okulula, uMcMillan uphinde agxininise ukugcina ii-macronutrients engqondweni. "Ndinceda abathengi bam ukuba balambe indlala yabo ngokubakhuthaza ukuba babandakanye iprotheni okanye amanqatha asempilweni, ukongeza kwi-carbohydrate, kunye nesonka ngasinye. Eminye yemizekelo ibandakanya iapile kunye nebhotolo yamandongomane, ioyile egcweleyo egcweleyo yegriki eneeblueberries, okanye isaladi yetyhuna enokuqhekeza okuziinkozo. Ayimnandi nje kuphela, kodwa izakuyinceda ihlale iziva ixesha elide. ”

Okokugqibela, ungalibali ukuhlala unamanzi! Ukuphelelwa ngamanzi emzimbeni kunokubonakalisa njengendlala, ke gcina ibhotile yakho yamanzi ikulungele kwaye usiphu rhoqo. (Ibhonasi: ulwelo olongezelelekileyo lunokunceda ekuthinteleni ukuqhomfa okuyoyikekayo.)

Idibeneyo: Isikhokelo sakho sokutya okunempilo kunye nokutya okunesondlo ngexesha lokukhulelwa

Iingcebiso zokhetho lokutya okunempilo

Njengokuhendwa njengokuba kunokuba kufikelelwe kwiikhalori ezingenanto xa ulambile, kubalulekile ukusebenzisa ulwabiwo lwakho olongezelelekileyo lokutya ngelixa ukhulelwe. Nika la macebiso asempilweni.

Ukuthatha

Umzimba wakho wenza imisebenzi emihle kakhulu kwiinyanga ezili-9 zokukhulelwa. Indlala inokusebenza njengesikhumbuzo sayo yonke into esebenzayo ukuyifezekisa, kunye necebiso lokuba umsebenzi wakho kukuwondla kakuhle.

Nangona ukutya okuqhubekayo kukuziva kuphazamisekile, khumbula ukuba akunjalo ngonaphakade. Kule festile imfutshane yobomi, ukuhlala ukhumbula ukutya okhetha ukutya, ukucwangcisa kwangaphambili ukutya kunye nokutya okuncinci, kunye nokugcina i-hydration yakho kunokukunceda uhlale wanelisekile kwaye usempilweni.