Ungaba nokuphathwa okwamanje
Ukudla ukudla okunempilo kubalulekile, kodwa udinga ukudla kuphela ukudla okunempilo kukho konke ukudla kanye nosuku olulodwa? Akuyona ukuphathwa manje bese kulungile? I-Academy of Nutrition and Dietetics (AND) isekela umqondo wokudla ukudla okuthile ngokulinganisela. Lokho kusho ukuthi kuyamukeleka ukudla into engafanele kuwe uma nje udla imali encane futhi hhayi kaningi.
Ungagxila ekuKhutheni okuKodwa njengokuthi Ungumuntu Omuhle Noma Omubi
Ukubhalisa ukudla njengokuhle noma kubi akuyona yonke into ewusizo. Ukudla okunye kunamathani ezinzuzo zezempilo, kanti abanye abanenzuzo yezempilo futhi bangakulimaza uma kudliwe ngokweqile. Kodwa lokho kusho nje ukuthi kufanele ugweme ukusetshenziswa ngokweqile kwabangalungile. I-AND ithi itholakala kuzo zonke izinhlobo zokudla ekudleni kwakho kwansuku zonke uma nje ukudla kwakho konke kuphelile. Bathi ukuhlukanisa ukudla okukhethekile noma amaqembu okudla njengoba okuhle noma okubi kulula kakhulu futhi kungaholela emikhuba yokudla engafanele nokudla okuphazamisayo.
Ngezinye izikhathi ukudla kudinga ukujabulisa, njengokuthi uguqula usuku lokuzalwa noma omunye umcimbi omkhulu. Ukuzwa sengathi ungadla ukudla okunempilo isikhathi sonke kungase kubangele ukuba ugweme izenzakalo ezimnandi futhi wenze uzizwe sengathi impilo yakho yonke igxile endleleni odla ngayo. Eqinisweni, kunegama lelohlobo lokuziphatha lokudla-libizwa ngokuthi i-orthorexia.
Ungadla Noma Yini Eyifunayo Futhi Ungakanani Okufunayo?
Akunjalo Empeleni. Kubalulekile ukulondoloza iphethini lokudla okunempilo. Gxila ekudleni ukudla okuningi okunempilo njengezithelo ezintsha, imifino, izitshalo, amantongomane, imbewu, izinhlamvu ezigcwele, inhlanzi, izilwane zasolwandle, ubisi olunamafutha aphansi (noma omunye umthombo we-calcium), inyama enomzimba, nezinkukhu.
Uma nje ulandela ukudla okunomsoco okunempilo , kulungile ukufaka iswidi, i-cookie, ukukhonza ama-chips amazambane, noma i-dessert oyikhonzile kanye ngosuku. Kubalulekile ukubuka ubungako bakho besabelo uma udla lezi zenzo.
Kuthiwani Uma Uhamba Ngaphezulu Futhi Udla Kakhulu?
Kungenzeka njalo. Ukudla ukudla okunempilo kakhulu kungathatha umkhuba omncane, ikakhulukazi uma ukudla kwakho kuphelile. Yiba nomusa ngokwakho uma ulwa nobunzima ekuqaleni. Uma unika esilingweni sokudla yonke i-banana split namuhla, ungakhathazeki ngokuhluleka kwakho kokudla; vele ukweqa ukuphathwa kwezinsuku ezimbalwa. Ngokuzayo uma uthole i-dessert, khetha into enempilo noma uthole ingxenye encane.
Kuthiwani Ngokuphuza Utshwala?
Ukujabulela isiphuzo somuntu omdala noma amabili ngokulinganisela kuhle uma ungakhulelwe futhi awunazo izimo zezempilo ezidinga ukuthi ubaleke ekuphuzeni. Uma ucabanga ukuthi ungase uphuze ngaphezu kwesilinganiso esilinganiselwe, ungathola usizo.
> Umthombo:
> Freeland-Graves JH, Nitzke S, Academy of Nutrition and Dietetics. Isikhundla se-academic yokudla kanye ne-dietetics: indlela yokudla okuphelele yokudla okunempilo. I-J Acad Nutr Diet . 2013 Feb; 113 (2): 307-17. doi: 10.1016 / j.jand.2012.12.013.