Rhoqo kwaye ngovuyo i ukutya kuye kwaba yindawo yokufihla intlokookanye apho unokuzithuthuzela khona ngento engahambanga kakuhle emini okanye ngexesha elingonwabanga lobomi bethu. Kulapho i indlala yovalo, ayinampilo kwaye ngaphezu kwayo yonke impembelelo engeyonyani: ewe kuba ngamanye amaxesha kubonakala ngathi indlala iphantse yabonisa umbono wethu, endaweni yoko ayisosisu sifuna ukutya, kodwa intloko.
Elinye lamanyathelo okuqala lokonwaba kunye noxolo nesiqu sakho yiva kamnandi ngomzimba wakho. Nantsi indlela yokwenza kule vidiyo!
Yintoni indlala yovalo?
La indlala yovalo kubangelwa ziindlela ezithile zengqondo ezikhokelela umntu kuye ukutya ngokufuthi ngokungazi, ngokunyanzelwa, ngokuzenzekelayo kwaye soze ube sempilweni. Ukutya "esikubambayo" ngamaxesha obunzima kwimeko ezininzi, ikhalori ephezulu, enamafutha kwaye igcwele ukutya okuneoli kunye neswekile.
Ukungabikho komnqweno akunanto yakwenza nako, iIsifundo esichaphazeleke sesi sifo sikhokelwa kukhetho lwabathile ukuphambuka kwengqondo, ke ukuze ufunde i lawula indlala yovalo, enye yezinto zokuqala ukuyenza uyazazi izizathu ezingasemva kwayo.
Indlala yovalo: izizathu ezibangela oko
Izizathu Indlala yovalo inokwahluka, masibone ukuba zeziphi eziqhelekileyo:
- ukuphoxeka kunye nomsindo zikwenza uzigxeke ngokugqithisileyo ngokwakho, kunye nokungazithembi kwaye oku kuyakwenza buthathaka, kubangele ukuba ubalekele ekutyeni njengomtya wokuphila. Ukutya iba kuphela kwendlela yokufumana umvuzo okanye induduzo.
- ukutya kuba ngethuku njengokuthatha ubisi lwebele kwaye ukuba asizithembanga, lixesha eliqinisekisayo kanye njengosana oluthe nca esifubeni sikanina ukuze lufumane ubisi.
- Ukutya kubangela ulonwabo olugqithisileyo, ngakumbi ukuba sithe phithi kukutya okanye isiselo esithile. Kwezi meko siphulukana nolawulo ngokupheleleyo notshintsho olulandelayo lokuziphatha kunye nokulungiswa kwemikhwa eqhelekileyo enxulumene nokutya.
Into ebalulekileyo yokuhlala kuyo kukuba iyimfuneko ukukwazi ukuqonda ubuchopho bobuxoki, kuba nokuba ingabonakala ingaqhelekanga, nguye olambileyo. Rhoqo indlala yovalo isikhokelela ekubeni sidle nokuba akukho kutya, ke sinokuyonwabisa njani le minqweno ngelixa siphepha umngcipheko wokufumana ubunzima?
Esona siphoso sibangelwa ngu- ezinye izijikelezo zobuchopho bemvelo egqiba umtsalane ongashukumiyo kukutya okuthile. Ngaba kunokwenzeka ukubalawula? Ewe uhoye ukutya okukungqongileyo, kodwa nakwezinye izinto ezinje ngokulala kakuhle nokwazi ukulawula uxinzelelo.
Ungayilwa njani indlala yovalo
Enye yezinto zokuqala zokwenza zama ukuphelisa indlala ukuqala ukulandela enye ukutya ngokulinganayo ityebile kukutya okusempilweni kwaye kunesondlo ukuba aziyibangeli indlala xa oku kungeyonyani.
Indlela elula nesebenzayo yokufezekisa oku lungisa ukutya okuninzi ngqo ekhaya, ke uya kuqiniseka ngezithako ezisetyenzisiweyo kunye uya kukuphepha ukutya okuselungiselelwe kwangaphambili zizityebi ngamafutha agcweleyo, iswekile, umgubo ocoliweyo, njl.
Ukutya okusempilweni, ukuba ukulungelelene kakuhle, kuhlala kunakho ngokwabo yenza uvakalelo lokuhlutha emva kokuzigqiba, ukunqanda ukwenziwa kwendlala yovalo kwaye ngenxa yoko isenzo sokutya nokuba awulambanga.
Ukuba ucinga ukuba uxinzelelo ngunobangela wendlala yovalo, kuya kufuneka uchonge izizathu ezikhokelela ekubeni ube noxinzelelo kwaye wamkele isicwangciso sokujongana nayo. Oku kuya kukunceda ube nayo umbono wokukwazi ukulawula imeko.
Iimeko zoxinzelelo ocinga ukuba awukwazi ukuzigcina zibi kakhulu kwimpilo yakho. Bayanda ngokucacileyo amanqanaba indlala yovalo, ethi iba nzima ukulawula.
Ukuba uziva uxineke kakhulu kwaye unomnqweno ongagungqiyo wokukuhlasela, i Zimbini iingcebiso esinokukunika zona:
- thintela ukutya ukutya okunekhalori ezininzi, eyona nto intle kukuphepha ukuzithenga ukuze ungangeni ekuhendweni.
- zinikezelwe kweminye imisebenzi engabandakanyi ukunxibelelana nokutya. Uluvo oluthile? Ukupeyinta, ukuzisongela ngesigqubuthelo sobuso, ukucoca, ukucoca, ukuhlamba okushushu, ukudlala imidlalo, ukushiya indlu uhambahamba.
Nokuba awucingi ngayo rhoqo, zikhona Iwaka leendlela zokuphazamisa ingqondo kunye nokuthintela indlala yovalo.
Ukonakala kwendlala emzimbeni
La indlala yovalo ayinakho ukukhokelela ekuzuzeni ubunzima kuphela, kodwa inegalelo ngendlela ebalulekileyo ukubangela izifo ezahlukeneyo. Eyiphi?
- diabetes
- infarct
- stroke
- amathumba
- isifo samathambo
- fumana
- Alzheimer
La indlala yovalo Ngokungenakulungiswa kukhokelela ekubekeni iipawundi ezimbalwa, kwaye kwiimeko ezininzi, abantu baphila kakubi kakhulu kule meko, idiagio yentlalo iyanda, ngokunjalo ukwandisa uxinzelelo kunye noxinzelelo Esakhokelela kwindlala yovalo. Kufana nenja ileqa umsila wayo… isekethe engenandlela yakuphuma.
Indlala yovalo: amaxesha apho sisesichengeni kakhulu
Indlala yovalo ihlala ibonisa xa asikwazi ukujongana neemvakalelo ezingakhiyo, ngakumbi kukho amaxesha ebomini apho sinobungozi kwaye umngcipheko wokuzithuthuzela ngokutya unyuka kakhulu.
1. Umsebenzi
Umsebenzi kwaye ngokubanzi imeko yeofisi sesinye sezizathu eziphambili zoxinzelelo, iimvakalelo ezingalunganga, unxunguphalo, uvalo kunye nokudakumba. Zininzi izizathu: inye ingxoxo kunye nogxa wakho, ukukhalimela umntu ophetheyo okanye ukungoneliseki yile nto sijongana nayo.
Ke siqala ukuziva silamba kunye nesidingo esingenakuphikiswa yeka umphunga onokutya. Kwenziwe ntoni? Unga yiza nemifuno ekrwada eofisini nawe ukwenza i-nibble, le nto izakusebenza ukuzola kwendlala ngaphandle kweziphumo eziyingozi emzimbeni. Okanye qhubela phambili iyogathi, iziqhamo ezomisiweyo okanye ukutya okutya okutya okutya ukutya okutyiwa sisiriyeli.
Ikhefu lesidlo sasemini, khetha ukukhanya kodwa kugcwalisa ukutya: Ipakethi yeetshipsi ayilunganga, iya kuluma ngakumbi umdla wakho wokutya. Okokugqibela, xa imeko yendlala isenzeka Zama ukusela iglasi yamanzi, Uya kubona ukuba iyakuhamba iyodwa, ikakhulu kuba sisikhuthazo sobuxoki.
2. Impelaveki
Impelaveki yenye umzuzu oyingozi ukuba unengxaki yokulamba: iveki yokusebenza iphelile kwaye uziva ufuna umvuzo oza kuwuchonga kukutya okumnandi: ipitsa, isushi, iburger, iitshipsi njalo njalo. Inkqubo ye- ukutya okungenamsoco inamandla okusenza sizive ngcono ngokucinga nje ukuba siza kuyitya kungekudala.
Ungayenzela njani cima umnqweno wokutya kweekhalori kwaye uthintele zonke iimpelaveki ekubeni luhlaselo lokwenyani emgceni?
- Ziphathe ngokwakho kwezinye whim encinci idityaniswe nokutya okunempilo kuyo yonke iveki, ngale ndlela uya kuziva ungaphantsi kwesidingo sokuzivuza ngeempelaveki.
- Endaweni yokuzivuza ngokutya, ziphathe ngokwakho kwinto eyahlukileyoikhosi yezemidlalo entsha, amava ngaphandle kwesixeko okanye… ukuyokuthenga (ebesoloko iyeyona iyeza ibalaseleyo!)
- Ubulolo sesinye sezizathu ezibangela ukuba abantu babuyisele ukungabikho kothando ngokutya. Zama ukuziphosa kwezinye imisebenzi yentlalo apho ungadibana nabantu abatsha, okanye fowunela umhlobo kwaye nincokole kunye!
3. Ngokuhlwa nasebusuku
Iiyure zangokuhlwa zezona zibaluleke kakhulu xa kulula ukuziva ulilolo, ulusizi kwaye ukonganyelwe ziimvakalelo ezingalunganga. Ukongeza, abantu abaninzi bayasokola ukulala ngenxa yoxinzelelo kunye noxinzelelo, ke kuyenzeka rhoqo ukutyelela ifriji okanye i-pantry ngaphambi kokuba ulale.
- Qiniseka ukuba ifayile yakho ye- unikezelo ngexesha lasemini usempilweni kwaye ngaphezu kwako konke ukulungelelana. Oku kuyakuvumela ukuba uzive ugcwele kwaye ungalingwa kukutya okulula okuneekhalori phakathi kwezidlo.
- izama uku ukunciphisa izilingo ukunqanda ukugcina amashwamshwam kunye nezinto ezihlanganisiweyo ezinjengeelekese, iilekese, iitshiphusi, njl njl
- funda uku ukulinganisa ulonwabo kunye nomsebenzi ngexesha lasemini, umzekelo emva komsebenzi, ukudibana nabahlobo bakho ukuze uchithe ubusuku kunye, kunokunceda.
Zonke iingcebiso esikunike zona zisebenza ngakumbi xa indlala yovalo sisiphazamiso esidlulayo ngenxa yamaxesha oxinzelelo esihamba kuwo.
Ukuba, kwelinye icala, uyakuqaphela oko ukuhlaselwa yindlala luvo rhoqo kwaye ngakumbi kuhlala ixesha elide, ngcono dibana nengcali kwezengqondo ngubani ngoncedo lwesondlo oza kuba nakho ukuzoba enye unyango olwaneleyo ukusombulula ingxaki.
