Abantu abaningi nsuku zonke silwe nendlala ukwazi ukwehlisa isisindo ngaphandle komzamo, ngoba ezikhathini eziningi indaba yokwehlisa isisindo ingaba nzima kakhulu futhi ibe nzima.
Kunamaqhinga amaningi okuqeda indlala ukunciphisa isisindo ngendlela enempilo futhi ngaphandle kwaso kube nzima kangaka ukugwema izilingo. Lapha sikutshela ukuthi yini ongayenza ukufeza izinhloso zakho.
Nini umzimba usithumelela isinali lokuthi sizizwe silambile Kungadala ukuthi ukudla kwethu kuphele uma singazilawuli izifiso zethu. Lo muzwa awuhlali ungokoqobo, ngoba kwesinye isikhathi sidida indlala nokoma.
Amaqhinga okugwema nokuqeda indlala
Lapha sikutshela ukuthi yini ongayenza ukuze ungalambi kangako phakathi kokudla futhi ugcine inqubo yokudla enempilo futhi elawulwayo.
- Kufanele udle izidlo ezi-5 kuye kwezi-6 ngosuku. Ngokufanelekile, yidla inani elincane kaningi ukuze umzimba uthole ukudla futhi ungahlali isikhathi eside ungenalutho esiswini. Yidla ukudla okuyinhloko okungu-3, futhi ube nokuthile phakathi nantambama naphakathi nantambama.
- Kufanele udle amapuleti agcwele. Kufanele afake amaqembu ahlukahlukene okudla, amaprotheni, imicu, amafutha anempilo, nama-carbohydrate.
- Izinga lomsoco kufanele lenyuswe ukuze umzimba ungasizwa isidingo sokudla noma ukudla phakathi kokudla. Isibonelo, kufanele sandise ukudla okunothile uvithamini B6, i-folic acid ne-tryptophan. Lezi zinto zilungele ukwandisa ukukhiqizwa kwe- serotonin yomzimba, sisize sizizwe sihle futhi sigweme isifiso sokudla ukudla okunamafutha okunoshukela.
- Khulisa ukusetshenziswa kokudla okuthile okugcwalisa kakhulu, njengemifino eluhlaza eluhlaza, amaqanda, inyama engenamafutha, okusanhlamvu okuphelele, noma amantongomane.
- Sebenzisa amapuleti amancane ekudleni kwakho. Noma kungazwakala sengathi kuyisilima, izikhathi eziningi sidla ngamehlo ethu, ngakho-ke uma sidla ngamacwecwe amancane futhi sizibone zigcwala ukudla sizozizwa saneliseke ngokwengeziwe.
- Ikhwalithi yokupheka nemikhiqizo efakwe kahle. Futhi yenza izitsha zakho zinuke kamnandi ukuze uzizwe ugcwele futhi wanelisekile ngalokho okuqedile.
- Amaresiphi nezitsha ezishisayo lokho kusenza sizizwe saneliseke kakhulu kunokungasebenzisi into ebandayo noma efudumele ngoba singadla kakhulu ngesikhathi esincane. Yidla isobho lesidlo sakusihlwa ukukugcwalisa bese uyolala.
- Uma uzizwa ulambile, into yokuqala okufanele uyenze ukuphuza ingilazi enkulu yamanzi ngoba kaningi sidida ukoma nendlala. Futhi, ngaphambi kwesidlo esikhulu phuza amanzi ukuze uqale ukuzizwa ugcwele.
- Uhlafune kahle ukudla kwakho futhi ungajahi ukudla, zinike isikhathi sakho ujabulele ukudla.
- Ukugwema isifiso samaswidi emva kwamahora, okuhle ukuthi ube ne-ounce likashokholethi emsulwa ngemuva kokudla. Lokhu kuzokusiza uzizwe waneliseke ngokwengeziwe futhi ungafuni ukudla okulula phakathi kokudla.
- Khulisa ukusetshenziswa kokudla okuluhlazaLokhu kuthatha isikhathi eside ukugaya futhi kunikeze izakhamzimba eziningi. Faka kumamenyu akho ukudla okuluhlaza okufana nemifino nemifino ukuze ukuhlafuna kuhambe kancane nezinga lokudla lihambe kancane.
- Lapho uzizwa ulambile xubha amazinyo akho. Kuwubuqili obuncane ukugcina ukunambitheka okusha emlonyeni wakho futhi ngaleyo ndlela ugweme ukudla noma yini.
- Qhubeka Yenza konke ongakwenza ukuze uzigcine uphazamisekile ngakho ingqondo yakho imatasa nokuzivocavoca futhi ayicabangi ngokudla.
Kunzima ukugcina ukudla isikhathi eside futhi sinomuzwa wendlala ngaso sonke isikhathi, kufanele sicacise ngezinhloso nezinhloso zethu noma kunini lapho sifuna khona ukunciphisa isisindo futhi ungalahli ukuvumelana nentando.
La maqhinga amancane okugwema ukudla izinto okungafanele sizenze, kulula ukuzenza, kepha-ke, kufanele sikhumbule ukuthi kwesinye isikhathi, umzimba usithumelela amasiginali futhi ngezikhathi ezithile kuba indlala yangempela hhayi ukuminza nje kuphela. Kufanele sifunde ukuyihlukanisa.
Lapho isisu sethu siduma, sizizwa sibuthakathaka noma sikhathele, kubalulekile ukondla umzimba ukuze usinike amandla.
Qaphela la maqhinga futhi ukunqoba indlala unomphela.