Kusoloko kusithiwa isidlo sakusasa kufuneka sibe sesona sidlo sosuku. Kwaye akuxoki, ukutya kwasekuseni kubaluleke kakhulu ukuqala usuku kakuhle, sifuna amandla kwaye isidlo sakusasa sisidlo sokuqala oko kwaphula "ukukhawuleza" kwethu.
Ukutya isidlo sakusasa esilungileyo kuzisa iinzuzo ezinkulu kwaye sifuna ukuba uzazi. Ngoko qhubeka ufunda ukuze ufumanise ukuba zeziphi ezo ngenelo.
Iingenelo zokufumana isidlo sakusasa esinamandla
Siyakuxelela ukuba zithini na ezo uncedo, Ngokuqinisekileyo uyazazi ezinye zazo kwaye ezinye awuzazi, nangona kunjalo, nganye nganye iya kuba nomdla kuwe.
Uya kukuphepha ukutyiwa phakathi kokutya
Ukutya isidlo sakusasa esinzima qinisekisa imeko yokuhlutha yonke intsasa. Abantu abafuna amandla amaninzi ngenxa yomsebenzi wabo, okanye bachithe ixesha elide bengakwazi ukutya, kufuneka babe nesidlo sakusasa esinamandla.
Kufuneka uquke ukutya okwanelisayo kwesi sakusasa ezijolise ku: ukutya okutyebileyo ngamafutha asempilweni, iiproteni, amaqanda, intlanzi enamafutha, itshizi, iyogathi, ubisi olupheleleyo, iiavokhado okanye iindongomane.
Ukuba ungomnye wabo batya ikofu enobisi kuphela kwisidlo sakusasa, qala ukwazisa isidlo sakusasa esipheleleyo ukukhawulelana neemfuno zakho kusasa.
Uya kukwazi ukuphepha iinkanuko ngexesha lasekuseni
Enye into ebalulekileyo ekufuneka uyikhumbule kukuba isidlo sakusasa esinamandla kwaye esipheleleyo siya kuvumela bonke abo bantu baxhalabileyo ukuba bagweme ukutya ukutya okungenampilo ekuseni, ngakumbi iilekese ezicutshungulwe ngomgubo ocoliweyo.
Ukutya kwasekuseni kuya kukunceda ugcine amandla afanelekileyo imini yonke. Ukuba utya ukutya okunempilo nokwanelisayo, ukutshisa ngokukhawuleza, uya kukwazi ukuhlala womelele kwaye ngaphandle komnqweno wokutya nantoni na iiyure.
Iyakuphucula impendulo yakho ye-metabolic
Ngokubanzi, Abantu basebenza kakhulu emini, ngokubhekiselele kwisondlo kunye nemetabolism. Ngoko ke, ukutya ukutya okuthile emini akufani nokutya ebusuku.
Ngenxa yesi sizathu, kulungele kakhulu ukutya kakuhle kusasa kwaye kungekhona kakhulu ebusuku, apho abantu baya kulala ngokuthe ngqo. Liyinyaniso elokuba umntu ngamnye wahlukile Kwaye asitsho ukuba kufuneka sidle ngokukhawuleza xa ilanga liphuma, sinokukhetha umzuzu, nangona kunjalo, kuyacetyiswa ukuba ukutya kokuqala esikutyayo kunamandla.
Kulunge ngakumbi ukutya isixa esilungileyo ekuseni kunasebusuku, oku kuya kuthanda ukuguquguquka kwemetabolism kwaye kutshise amanqatha amaninzi.
Kuya kukunceda ukujongana nokunqongophala kwezondlo
Mhlawumbi sesinye sezona zibonelelo zibalulekileyo esizifumana ngokutya isidlo sakusasa esinamandla. Zombini i micro njenge macronutrients ezingatyiwayo xa umntu etsiba isidlo sakusasa, kuba nzima kakhulu ukuphinda alulame ebudeni bemini nezinye izidlo.
Ke ngoko, kuyacetyiswa ukuba kuquke ukutya kulandelayo ekutyeni kwethu ukujongana nazo zonke iimfuno:
- Iiyogathi zendalo ezityebileyo ngamafutha asempilweni kunye nobisi olupheleleyo. Ziyimithombo ecebileyo ye-calcium, i-phosphorus kunye ne-vitamin D.
- Iziqhamo, iinkozo, okanye isonka sengqolowa. Ukuthathwa kwefiber kunye neevithamini kubalulekile.
- Imifuno: eKubalulekile ukongeza imifuno kwisidlo sakusasa ukuze sihlale sisempilweni, mhlawumbi yeyona nto inzima ukuyifeza. Nangona kunjalo, akuyi kuba buhlungu ukongeza i-lettuce, iitumato, iavokhado okanye ipepile kwithowusti ethile ngexesha lesidlo sakusasa.
- Amaqanda, amandongomane okanye tofu, zilungele ukongeza iiprotheni.
Iya kwandisa impilo yethu
Kuyinyani ukuba abantu abanesidlo sakusasa esinamandla, Bakholisa ukuba ne-low body mass index (BMI), ngoko banotyekelo oluncinci lokutyeba, uxinzelelo lwegazi oluphantsi, i-triglycerides elawulwayo kunye ne-cholesterol yegazi ephantsi.
Asitsho ukuba oku kubangelwa sisidlo sakusasa, Nangona kunjalo, kuyinyaniso ukuqwalasela ukuba uqaphele ukuba esi sidlo sokuqala sosuku silungile ukufaka isandla ekubeni nemikhwa emihle yokuphila enempilo eya kuba negalelo ekuphuculeni imeko yempilo ngokubanzi.
Uya kuba nokusebenza kakuhle komzimba
Kucetyiswa ukuba zombini bantwana njengaye teen Yitya isidlo sakusasa esikhulu ukuphucula impilo yakho:
- Iyakwandisa yakho umsebenzi wokuqonda kunye nenkumbulo.
- Kuya kuphucula ukuphaphama kwakho, ingqalelo yakho kwaye iya kubanceda bamamele ngakumbi eklasini, kuba ingqondo iya kuba nokutya ukuze isebenze ngakumbi.
- Kuya kuthetha uxinzelelo oluncinci, ukudakumba kunye nezinye iingxaki zeemvakalelo.
Ezi nkcukacha zibalulekile ukuba zihlale zikhumbula, xa sinabantwana abancinci kwinkathalo yethu kufuneka sihlawule ingqalelo ekhethekileyo ekudleni kwabo kunye nako konke ukutya abakutyayo. Kuyaziwa ukuba ukwenza kakuhle esikolweni, abantwana kufuneka batye isidlo sakusasa ukuze bangagcini nje ubunzima obunempilo, kodwa bahlale besempilweni kwaye bomelele.
Kuya kukunceda ufumane umthamo wemisipha
Ngoku sidlulela kwinqanaba labantu abadala, Kuhle ukuba nesidlo sakusasa esinamandla ukugcina iimfuno zakho zamandla zigqunyiwe. Abantu abanomzimba omncinci, kwaye bakufumanisa kunzima ukufumana umthamo kunye nobunzima, kubalulekile ukuba banikele ingqalelo kwisidlo sakusasa.
Kufuneka usebenzise naliphi na ithuba lokufumana loo mthamo wezihlunu.r, kwakhona ukuginya iikhalori ezisemgangathweni eziya kubavumela ukuba bafumane loo mthamo kwizihlunu zabo. Yiyo loo nto besebenzisa esi sidlo sakusasa ukuze baphumelele.
Ba no kukwazi Yitya isidlo sakusasa ngobuninzi, obunokuthi Yahlule kwiidosi ezininzi kuba zihlala zineekhalori ezininzi. KUNYEPhakathi kokutya okufumaneka kuyo, sigxininisa amantongomane, iimveliso zobisi, amaqanda, iziqhamo, iinkozo ezipheleleyo kunye neeprotheni ezisemgangathweni zemvelaphi yezilwanyana kunye nemifuno.
Isiphelo…
Ukutya isidlo sakusasa esinamandla okanye isidlo sakusasa esinamandla kunenzuzo, Oku akuthethi ukuba kusenza sityebe, ingxaki okanye uloyiko lwabaninzi. Abaninzi basenokungayithathi njengesona sidlo sibalulekileyo sosuku, kuba abaninzi basigcinela isidlo sasemini okanye sasemini ukuze batye uninzi lweekhalori zosuku. Noko ke, akuyomfuneko ukuba sichithe ezo yure kusasa, ekubeni oku kuya kufak’ isandla ekubeni sempilweni ngakumbi.
Khetha ukutya kakuhle, lungelelanisa izondlo ukuze uzive unamandla kwaye usempilweni.