Funda ukudla amaqembu aphilile, izindawo zokudla kanye namabhabecu
Kungcono kakhulu ukunamathela ekudleni kwakho lapho uwedwa ekhaya lakho. Kodwa uyabona ukuthi udla ngaphezulu uma unabanye? Uma kunjalo, awuwedwa. I-dieters eminingi ihlukumeza ukunamathela ohlelweni lokudla okunempilo uma besesimweni somphakathi, ikakhulukazi uma lezo zimo zicindezela. Kodwa lokho akusho ukuthi awukwazi ukulawula.
Ngokuhlelwa okuncane, kungenzeka ukuba udle kancane emndenini nabangani.
Indlela Umndeni Nabahlobo Ongayichitha Ngayo Ukudla Kwakho
Ukudla komndeni okulula noma ubusuku nabangani kungase kungabonakali njengento enkulu, kodwa abacwaningi bathole ukuthi kungaba nomthelela omkhulu ekwamukeleni kwakho. Esicwaningweni esisodwa, abacwaningi babheka ngendlela esishintsha ngayo imikhuba yethu yokudla ukufanisa nemikhuba yokudla yabantu abaseduze kwethu. Bathole ukuthi abangane nabomndeni bethu banethonya elikhulu. Sivame ukushintsha inani lokudla esikudlayo kanye nohlobo lokudla esikudlayo ukufanisa izinqumo ezenziwe abangane bethu abasondelene nabo.
Yiqiniso, lokho kungaba nemiphumela emihle noma embi uma ungumuntu odilika. Uma uzizungezile nabadlayo abaphephile, bangase bakuthonye ukuthi udle ukudla okunempilo okunempilo kanye. Kodwa uma uhlala eMelika, lokho kungase kwenzeke kancane. Omunye umbiko wezindaba wamanje uthi abantu baseMelika badla amakholori angu-3,770 ngosuku, ngaphezu kwanoma yiliphi elinye izwe.
Idatha yakamuva evela ku-USDA ifaka inombolo eduze no-2,700 ngosuku, kodwa ukuthi inani lekhalori lisaqhubeka kakhulu kakhulu kwi-dieters eminingi.
Indlela Yokudla Ngaphansi Komndeni Nabangane
Uma uzama ukunciphisa isisindo, akudingeki ugweme yonke imicimbi nomndeni wakho nabangani ukuze ufinyelele imigomo yakho.
Indlela engcono kakhulu yokudla okungenani ezimweni zomphakathi ukwenza uhlelo ngaphambi kwesikhathi. Sebenzisa lawa macebiso ukuthuthukisa isu elihlangabezana nezidingo zakho ezithile.
- Njalo wazi izinombolo zamandla akho ebhalansi. Ukuze ulahlekelwe isisindo ngokuphumelelayo, udinga ukulawula ibhalansi yakho yamandla njalo ngosuku olulodwa . Ngakho ngaphambi kokuba uhlangane nabangani noma umndeni, qiniseka ukuthi uyazi ukuthi zingaki ukhalori osuzisebenzile ngalolo suku nokuthi zingaki ongakwazi ukukudla emcimbini. Ngale ndlela ungenza izinqumo ezinolwazi uma uxhumana nabantu.
- Sebenzisa uhlelo lokusebenza lweselula lokulahlekelwa isisindo. Indlela elula kunazo zonke kubantu abaningi ukuphatha amandla abo okulinganisela kunomsebenzi weselula wokulahlekelwa isisindo . Lezi amathuluzi ezihlakaniphile zefoni zihamba nawe lapho ukhona khona, ngakho ungangena njalo ukuze ubone ukuthi ibhalansi yakho yekhalori ibheka kanjani ngesikhathi.
- Yenza izinqumo zokuphuza kangcono. Mhlawumbe uzodla kancane nomndeni nabangane uma ufunda ukuphuza utshwala obuncane nokuphuza amanzi amaningi . Inombolo yakho ye-balance balance kanye nezinhloso zakho zokulahlekelwa isisindo zivame ukungabi nandaba uma uthola i-tipsy. Hlala ugxile ekukhethweni okungcono kokuphuza utshwala kanye nokusebenzisa utshwala obuncane.
- Yazisa futhi uphathe ukucindezeleka. Abantu abaningi baphatha ukucindezeleka komndeni ngengilazi yewayini. Kodwa njengoba lokho kungaphazamisa ukulawula okuhle kwekhalori, thola ezinye izindlela zokuphatha ukucindezeleka okungase kuvele nemicimbi yomphakathi. Thatha amakhefu amancane uma kunesidingo ukuhamba ukuhamba noma nje ukufaka kabusha.
- Cela usizo. Enye yezindlela ezinhle zokuphatha ukucindezeleka komndeni ukucela usizo. Kunemishwana eqondile ongayisebenzisa ukuze uthole ukwesekwa kokudla okuvela emndenini wakho. Ungathola futhi usizo lokudla kusuka kubangani ukusiza ukugcina uhlelo lwakho lokulahlekelwa kwesisindo endleleni.
- Cacisa ngemigomo yakho. Uma ukholelwa noma cha, indlela obeka ngayo imigomo yakho yokulahlekelwa isisindo ingaba nethonya lokuthi ungafinyeleleki noma cha. Uma usetha umgomo wokulahlekelwa kwesisindo oqondile, ofanele futhi olinganiswayo kuba lula ukulandela uhlelo lwakho phakathi nezikhathi ezinzima. Ungakwazi futhi ukusetha umgomo wesikhathi esifushane kusihlwa bese uwuthumela endaweni lapho usibona khona ngezikhathi ezithile ukuze uzigcine ushukunyiswe.
- Ungazivumeli ukuba ucindezelwe. Kuyoba nezikhathi lapho amalungu omndeni wakho onenhloso enhle angase afune ukudla kuwe noma athi izinto ezicasulayo ezithinteka ekuzibophezeni kwesisindo sakho . Unganikeli ekucindezelekeni. I-Bolster ukuzethemba kwakho ngokuzikhumbuza ngempumelelo yakho yangaphambilini futhi uhlale uzibophezele ohlelweni lwakho.
Khumbula ukuthi kuvamile ukuthi ufuna ukudla okuningi ezimweni zomphakathi. Kodwa uma ungafunda ukudla kancane emndenini nabangane, uzothola isisindo ngokushesha futhi ugcine isisindo sibe ngcono.
Imithombo:
URobinson, u-Eric et al. Okuthi Wonke umuntu Omunye Udla: Ukubuyekezwa Okuhlelekile Nokukala-Ukuhlaziywa Kwempumelelo Yezimiso Zokudla Ekwaziswa Ngokudla Ukuziphatha. Journal of the Academy of Nutrition and Dietetics January 02, 2014.
UMnyango Wezolimo we-United States (USDA). Ukusebenzisa Ukusetshenziswa kokudla eMelika.