Abaningi bezwe umusho ofana nokudla okuluhlaza okulula kokudla okwenziwa izinsuku ezingama-30. Umongo waso ukuthi ngemuva kokulandela ukudla okuthile izinsuku ezingamashumi amathathu, ezinye izinqubo ze-metabolic ziqala ukuguquka emzimbeni womuntu, ngenxa yalokho leloveli likashukela legazi libuyele kwelejwayelekile.
Kunezimo lapho iziguli ezishintshela ekudleni okuluhlaza kokudla ziqala ukuzizwa zingcono. Kepha, ukuze umphumela oyifunayo utholakale ngokushesha okukhulu, yonke imithetho yalokhu kudla kufanele ibonwe.
Le mithetho yokwenza izinto ezilula kakhulu, okuyilezi:
- Yidla ukudla okuqukethe inani elincane lamakhalori;
- Ukufaka emikhiqizweni yokudla lapho kunamavithamini namaminerali amaningi ngangokunokwenzeka.
Kufanele kukhunjulwe ukuthi kungcono ukukhipha ngokuphelele ukudla ekudleni okuqukethe ama-carbohydrate angagaya kalula. Ngesinye isikhathi, udinga ukudla ingxenye encane yokudla, futhi yonke indlela yokudla yansuku zonke ihlukaniswe kangcono ekudleni okuhlanu noma kweziyisithupha.
Njengomphumela wokudla okunjalo, amaseli womzimba azoba nokuzwela kakhulu kwi-insulin ye-hormone. Ngenxa yalokho, uzokwazi ukunciphisa umthamo wemijovo isiguli oyithathayo.
Ukuhambisana nale mithetho kusebenza kakhulu ekwelashweni kwesifo sikashukela sohlobo 1 nohlobo 2.
Ngabe inqubo yokwelashwa ihamba kanjani?
Ukwelashwa uqobo ngokwalo ukuthi isiguli kufanele ngaso sonke isikhathi silandele imiyalo kadokotela wakhe. Okungukuthi, ukwamukela leyo mikhiqizo ayincomayo nangendlela afaka ngayo.
Into enhle kakhulu yesifo sikashukela, okusanhlamvu, okuthole ukwelashwa okushisa kumazinga okushisa angaphansi kwama-degree angama-40. Lokhu kuholela ekutheni ama-carbohydrate amade futhi kunzima ukuwagaya. Futhi, ukudliwa kokudla okunjalo kuzoholela eqinisweni lokuthi ushukela uzohlala egazini kancane kancane.
Yebo, uma ukhetha imikhiqizo yokudla kwakho, kufanele futhi unake iqiniso lokuthi ngesifo sikashukela sohlobo loku-1 kubalulekile ukuthi uhlale unaka inkomba ye-glycemic yemikhiqizo efakiwe ekudleni.
Iziguli zesifo sikashukela sohlobo 1 kufanele zikhumbule ukuthi zihanjiswa kangcono ngenkomba ephansi ye-glycemic. Lezi zici nje ziyimikhiqizo eluhlaza ehlukile.
Lo mkhuba uholela eqinisweni lokuthi iziguli ezisebenzisa ukudla okuluhlaza zibekezelele kangcono isifo sazo.
Kodwa ukuze umzimba uthole inani elanele lamavithamini namaminerali alusizo, kufanele uqonde njalo ukuthi yikuphi ukudla okuyingxenye yemenyu yansuku zonke nokuthi kudinga ukuthi kudliwe malini.
Udokotela onempilo onolwazi kuphela onokwenza ukudla.
Unganciphisa kanjani inani elifanele lama-kilojoule namavithamini?
Vele, zonke iziguli ezinesifo sikashukela, noma ngabe ziluhlobo lwesibili noma sokuqala, kufanele zihlale zibala kahle ama-kilocalories ezisebenzisa usuku olulodwa. Vele, kungcono ukuthi ukudla kuqukethe inani elincane lamakhalori.
Kuyiqiniso elaziwayo ukuthi uma isiguli sidla ukudla okuqukethe inani elikhulu lama-kilojoule, ushukela osegazini lakhe ngokushesha uzoqala ukukhuphuka.
Ekhuluma ngokuqondile ngokudla okuluhlaza, i-plus yayo ukuthi ngenkathi upheka, cishe wonke amavithamini anempilo futhi ulandelela izinto namavithamini avele. Ngakho-ke, uma isiguli sifuna kakhulu ukuthola zonke izinto ezizuzisayo ekudleni, khona-ke kufanele siyisebenzise ingavuthiwe.
Ezitsheni ezithandwa kakhulu, isaladi yemifino kufanele iphawulwe. Ngaphezu kwalokho, uhlu lwezithako aluhlanganisi ukhukhamba noma utamatisi kuphela, kodwa neminye imifino nayo edingekayo kushukela sikashukela sohlobo 1. Lokhu:
- ama-beet;
- izaqathe;
- iparsley;
- ulethisi;
- i-burdock izimpande;
- i-dandelion;
- i-nettle;
- ihhashi;
- alfalfa.
Kungcono ukudla ukudla okungekho, kepha izithako eziningana. Kulokhu ukuthi ungathola inani eliphezulu lezinto eziwusizo.
Vele, abantu abahlushwa isifo sikashukela sohlobo 1 kufanele baqonde ukuthi hlobo luni lokudla abaludlayo kuya ngokuthi bazizwa kanjani usuku lonke noma ngokujwayelekile, ngaso sonke isikhathi.
Ngakho-ke, ngaphambi kokulandela noma yikuphi ukudla, kufanele uqale uthintane nodokotela wakho.
Ungayikhetha kanjani imodi efanelekile yosuku?
Ukwelashwa ngalesi sifo, kufanele unamathele emithethweni ethile. Kubalulekile ukuthi udle ngesikhathi futhi uthathe ukudla hhayi lapho ufuna, kodwa ngesikhathi esifanele lapho ufuna ukwenza lokhu. Ukuze wenze lokhu, kufanele uqale wenze uhlelo lokudla okunempilo.
Kungcono ukuthatha ukudla amahlandla ayisihlanu kuya kwayisithupha ngosuku. Ngasikhathi sinye, ingxenye ngayinye kufanele ibe yincane ngosayizi. Kungcono ukuqala ngokuphula ukudla kwansuku zonke uthathe imithamo emihlanu noma eyisithupha, bese umunca ukudla ngokuya ngale ndlela.
Kuyiqiniso, iziguli ezihlushwa isifo sikashukela sohlobo lokuqala kufanele zikhumbule njalo ukuthi uhlelo lwazo lokudla zincike kangaki ekujojeni i-insulin, futhi, ohlotsheni lomuthi uqobo.
Ngokuqondene nokukhethwa kwezitsha, kungcono ukuphathisa lolu daba kudokotela onolwazi wezempilo onolwazi. Noma, abale ukudla kwansuku zonke ngokususelwa kokuqukethwe kwekhalori kokudla kanye nenkomba yabo ye-glycemic.
Namuhla, kunemibono eminingi mayelana nokuthi yikuphi ukudla okuluhlaza kokudla noshukela. Futhi abaningi babo baqinisekisa iqiniso lokuthi ukondleka okunjalo kuyasiza ezigulini ezinesifo sikashukela.
Ungakhohlwa ngokuzivocavoca. Zibaluleke kakhulu nasezigulini ezinalesi sifo. Futhi kungcono ukuthi yonke le micimbi yokuzivocavoca inika umzimba amandla, futhi ingayidli. Ake sithi, ukuvivinya umzimba, ukuhamba, ukubhukuda kuyathandwa kakhulu. I-yoga enhle yabanesifo sikashukela nokuqina.
Kufanele ukhumbule njalo ukuthi noma yimuphi umthwalo omningi emzimbeni ungadala ukonakala enhlalakahleni, uma ungalandeli imithetho ebekiwe. Kungcono ukwazisa umqeqeshi wakho kusengaphambili ukuthi kunezinkinga ngoshukela omningi. Ngaphandle kwalokho, uma isiguli siba sibi ngokwedlulele, khona-ke abanye ngeke baqonde ngokushesha ukuthi basiza kanjani.
Uma ulandela zonke lezi zeluleko, uzohlala uzizwa uvamile? ividiyo ezikulesi sihloko ezokhuluma ngayo.
