Yehlisa isisindo futhi uphuthukise impilo yakho nganoma yisiphi isikhathi
Akukaze kube sekwephuzile kakhulu ukuze uthole impilo futhi uthuthukise izinga lakho lokuphila. Kwabanye abantu abadala, lokhu kusho ukulahlekelwa isisindo. Kodwa yikuphi uhlelo lokudla oluhle lwabadala? Futhi uqala kanjani uhlelo lokuzivocavoca uma ungakaze usebenze?
Izinhlelo Zokulahlekelwa Isisindo Sabantu abadala
Njengomdala omdala, kunezinto ezibalulekile okufanele uzicabangele uma ufuna ukulahlekelwa isisindo.
Indlela yakho yokuphila ingase ishintshe eminyakeni edlule, ungase uhlale wedwa futhi ungaba nezinkinga zezokwelapha okufanele uzicabangele. Isinyathelo sakho sokuqala kufanele kube ukuxoxa ngezinhloso zakho zokulahlekelwa isisindo nodokotela wakho.
Ukudla okungcono kakhulu kwabadala akusiyo njalo uhlelo lokudla oluthandwa kakhulu noma olwenzelwe i-dieters kwamanye amaqembu. Kubalulekile ukuba abadala bakwazi ukugcina ubuhlungu bemisipha, ukuthola uhlelo lokudla olunikeza ukudla okufanele, futhi lokho akuphazamisi imithi noma ukuphathwa kwezimo zakho zezokwelapha.
Isibonelo, ezinye izinhlelo zokudla zezokuhweba zidinga ukuthi ubhalisele ekubhaleni kokudla kokudla. Ngezinye izikhathi, lokhu kudla kusetshenziselwa kakhulu futhi kungase kuhlinzeke nge-sodium engaphezu kwalokho okudingayo uma uzama ukulawula umfutho wegazi ophezulu. Udokotela wakho uzokwazi ukuhlunga ngomlando wakho wezempilo othize futhi uncoma uhlelo lokudla oluphephile futhi olusebenzayo empilweni ephuculisiwe.
Udokotela wakho angase futhi akwazi ukunikeza ukuhanjiswa ukuze ukwazi ukuhlangana nomuntu orejistri obhalisiwe . I-RD ingakha uhlelo oluhambisana nesabelomali sakho, indlela yakho yokuphila, nezidingo zakho zezempilo. Ungase futhi uthole ukuhanjiswa ukuze ubone umuthi wezinto ezibonakalayo. Umuthi osebenzayo osebenzayo angasebenza nawe ukuze athole izivivinyo ezenza umzimba wakho uphelele futhi ube neselula.
Uhlelo lokudla okunempilo
UDkt. Mike Moreno, MD, umbhali I-17 Day Plan Yokuyeka Ukuguga inikeza iseluleko esiwusizo esingakusiza ukuba unciphile futhi uhlale uphilile. Udokotela osebenzayo unikeza izinyathelo ezilula ongazithatha ukuze ulahlekelwe isisindo futhi uthuthukise uhlelo lwakho lokudla nsuku zonke.
"Kuyinto evamile ukuba abadala asebekhulile ukuba babe nesifiso esincane njengoba bekhula," kusho u-Moreno. Lokhu kwenzeka kaningi, uthi, ngoba abantu bahlala behlala phansi futhi kuba nzima ukukhuthaza indlala. U-Moreno uphakamisa ukuthi ukudla okunempilo kubantu abadala kufanele kube nokudla okuncane okuvamile.
U-Moreno uphinde ukhombise ukuthi abadala kufanele baqaphele ngokukhethekile ukufeza ukudla okudla okunomsoco kodwa kunika amaprotheni amaningi . Kubantu abaningi abadala, lokhu kusho ukufaka umthombo weprotheyini ephilile kukho konke ukudla. Imithombo yamaprotheni ingase ihlanganise amaqanda, amaqanda abamhlophe, izinhlanzi, inkukhu, i-turkey kanye nokusikeka okunamandla kwenyama.
I-fibre ingenye into ebalulekile yokudla okuhle kubantu abadala, kusho u-Moreno. Ama-fibre asiza ukulawula ukugaya, kuvimbela ukudonsa, futhi angasiza ngokulahlekelwa isisindo. Imithombo emihle ye-fibre ihlanganisa izithelo ezivuthiwe nemifino , okusanhlamvu okugcwele, kanye nemifino.
Ngaphezu kwalokho, i-Moreno inikeza la macebiso kubantu abadala abafuna ukuthuthukisa ukudla kwabo:
- Hlala u-hydrated! Amanzi kubalulekile ukugcina amandla akho futhi uzizwe unhle usuku lonke.
- Uma kunesidingo, sebenzisa imikhiqizo eyongezwayo njengeQinisekisa ukusiza ukugcina isimiso sokudla okulinganisela njalo.
- Zama ukungadli wena ngokwakho. Thola abangani nomndeni ukuhlanganyela ekudleni.
- Engeza ukuzivocavoca kwindlela yakho evamile ukuze usize ukuvuselela indlala.
Ukuzivocavoca okunempilo
Uma ungazange usebenze kakhulu empilweni yakho, ukuzama ukuqala uhlelo lokuzivocavoca eminyakeni yakho ephakeme kungase kubonakale kunzima kakhulu. Kodwa u-Moreno uphakamisa ukuthi ugxile kulokho ongakwenza , hhayi kulokho ongenakukwenza . "Qala okulula," usho. "Ukuhamba, isibonelo, kukunika zonke izinzuzo zokuzivocavoca ozidingayo."
Ukuze wenze okuhlangenwe nakho okuhambelayo kujabulise ngokwengeziwe , i-Moreno iphakamisa ukuhamba emhlabathini ophansi (akukho amagquma) nokuthola abalingani abahambahambayo ukuze wenze okuhlangenwe nakho kube ngokwengeziwe emphakathini nasemnandi.
Kodwa uma ukuhamba kucindezela kakhulu kumalungu akho, u-Moreno ubonisa ukubhukuda noma ukwenza izivivinyo ezithandwayo endaweni ehlezi. "Yenza okusemandleni akho ukuhambisa amalunga akho nsuku zonke," usho kanje.
Izeluleko Ezinhle Zokuvimbela Ukuguga
Ngisho noma ungazibheki njengomuntu ophakeme nje okwamanje, usugugile. "Siqala ukuguga lapho sizalwa," kusho u-Moreno. Ngakho-ke noma ubani angathatha izinyathelo ezilula ukuze abukeke futhi azizwe kangcono njengoba iminyaka ishaywa. UDkt. Moreno usikisela izinguquko ezilula ongazenza kunoma yisiphi isigaba sempilo yakho ukubuyisela izandla zesikhathi.
Amathiphu akhe amahle kakhulu ekuguga kahle? U-Moreno uphakamisa lezi zinyathelo ezintathu ukuze uzizwe ungcono futhi uthole impilo:
- Gcina isisindo esinempilo. Isisindo sakho sinendima ebalulekile ekulawuleni izici zokuguga. Thola inombolo enempilo esikalini bese uhlala lapho .
- Hlala unamanzi ngamanzi. Umzimba wakho unqwenela ngaphezu kwakho. Amanzi kubalulekile ukugcina amandla akho kanye nokuphila okuhle kwansuku zonke.
- Hambisa okuningi. Thola umsebenzi oyithandayo futhi okukusiza ukuba ugcine isimiso sokunyakaza kwansuku zonke futhi ubambelele kuso.
Izinguquko ezincane zingaba nethonya elikhulu. Zama ezimbalwa zalezi zinguquko eziphilile ukuze uthuthukise impilo yakho nenhlalakahle yakho.
Imithombo:
UMike Moreno, MD. Ingxoxo. Ngo-September 14, 2012.
I-Life Study. I-Wake Forest School of Medicine. https://www.thelifestudy.org/public/index.cfm
Umthombo Wokudla, Izidingo Zansuku zonke Fiber. I-Harvard School of Health Public. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/