Uma ufuna ukwazi ukuthi kuthatha isikhathi esingakanani ukudla ukugaya emathunjini akho, qhubeka ufunde le ndatshana esizokutshela konke ngayo.
Ukudla kuthatha isilinganiso samahora angama-24 kuye kwangama-72 ukuthi kugaywe ngokuphelele, isikhathi asichitha edabula lonke uhlelo lokugaya ukudla. Yize njengoba sihlala sisho, isikhathi sizoncika eziguquguqukayo eziningi ezinomthelela kuzo.
Ngesikhathi senqubo yokugaya ukudla, umzimba wethu udonsa izakhamzimba ekudleni esikudlile. Isikhathi esithatha isisu ukugaya ukudla siyahlukahluka kakhulu futhi siyashintsha kuye ngokudla esikudlile, kuzoncika futhi ebulilini bethu, nasezimfanelweni zethu zomzimba.
Umsebenzi omningi wenziwa ngamathumbu ethu, noma ngabe ezinye izitho ezifana nethumbu elincane nekholoni nazo ziyasebenza kule nqubo, ezenza umsebenzi wazo ekuboliseni kokudla ukususa izakhamzimba. Yingakho yonke inqubo ingathatha phakathi kwezinsuku ezimbili nezingu-2 kuya ngomuntu.
Isisu sibalulekile ekugayeni ukudla
Ngesikhathi senqubo yokugaya ukudla, umzimba ukhipha izakhamzimba ekudleni futhi ngasikhathi sinye, ususe konke lokho kudoti esingakudingi. Kungenxa yalesi sizathu le nqubo yenziwa ngendlela efanele ukuze ingachithi noma iziphi izakhamzimba.
Esinye sezitho eziyinhloko esikhona kule nqubo, ngaphandle kwesisu, yisigaxa, okuyisitho esithola ukudla okuhlafunwayo kwahlanganiswa namathe emlonyeni, lokhu kusiza inqubo yokugwinya nokugaya .
Isisu siyisitho esingenalutho, esifana nesaka esibhekele ukusakaza konke ukudla bese siqala ukudiliza ama-macronutrients aso ngama-enzyme kanye nama-acid asifihlayo. Ngale ndlela, ukudla okungena emathunjini amancane ukuqhubeka nokugaya, isesimweni soketshezi futhi ibizwa nge-chyme.
Ukusuka lapha ezinye izitho nezindlala ziyaqala ukusebenza njengamanyikwe, amathumbu noma i-gallbladder, ngaleyo ndlela sisebenzise ama-amino acid, i-glucose namafutha acid akhishwa ekudleni. Isisu siqukethe ama-asidi adiliza lawo macronutrients enza ukwenziwa kwezakhi kube lula.
Kuthatha isikhathi esingakanani ukugaya?
Kunokuhlukahluka okuningi okuthinta ngqo isikhathi sokugaya, ngeke kuhlale kuthatha isikhathi esifanayo, ngakho-ke, ngezansi, sizokutshela ukuthi yiziphi izici okufanele uzicabangele ukwazi isikhathi esidinga ukugaya. Ngoba kwesinye isikhathi kuya ngezimpawu zalokho okudliwe nangezinye izikhathi ohlelweni lokugaya ukudla uqobo.
Ukungaguquguquki kokudla
Isikhathi esisithathayo esiswini ukugaya ukudla okungamanzi noma ukudla okuqinile sihluke kakhulu. Uma udla iziphuzo noma i-puree, ingxenye yokugaya ngomshini seyenziwe, okungukuthi, ukudla sekuvele kugayiwe, ngakho-ke kuthatha isikhathi esincane ukuthi ukudla kushiye isitho.
Ngakolunye uhlangothi, uma sikhuluma ngokudla okuqinile, lokhu kudinga isilinganiso semizuzu engama-20 ngaphambi kokuba iqale ukuba ngumswakama, ngakho-ke kulokhu, ukugaya kuyahamba kancane.
Ukwakheka kokudla okunomsoco
Ukwakheka kokudla okunomsoco nakho kunomthelela, ngoba lokhu kudla kwenziwa ngama-macronutrients, angama-carbohydrate, amafutha namaprotheni. Amaphesenti ngamunye wabo ahlukile, ngoba ukudla ipasta akufani nokudla inyama, amaqanda noma imifino. Lokhu kugaywa ngezinga elihlukile.
Ukudla kunikeza amaprotheni, ama-carbohydrate namafutha, amabili okuqala agaywa ngokushesha okukhulu kunamafutha. I-Fiber futhi kungenye into enciphisa ukugaya ukudla, yingakho sijwayele ukugcwala lapho sidla ukudla okune-fiber.
Ukwakhiwa kwamandla kokudla
Umthwalo wekhalori wokudla ofakiwe nawo unethonya, njengoba amakhalori amaningi efakwa, ukukhipha isisu kuzohamba kancane. Yingakho Kunconywa ukuthi uhlale udla ukudla okuncane kaningi kanye nokudla okumbalwa kwenani elikhulu.
Izinkinga zokugaya ukudla komuntu
Okunye kokuhluka okufanele sikugcine engqondweni uma kukhulunywa ngokwazi isikhathi sokugaya, yizinkinga zokugaya ukudla umuntu angahlupheka ngazo. Ngakho-ke abantu abanenkinga yokugaya ukudla, njengokuhlinzwa okuhlinzekwayo kwe-fundus yesisu, kuzothatha isikhathi eside ukugaya.
Izinqubo zeHormonal
Ekugcineni, futhi kufanele sicabangele ukuthi zonke izinqubo zamahomoni zingathinta nokugayeka kwethu kokudla. Kuzothatha isikhathi esiningi noma esincane ukuthi isisu sigaye ukudla, ikakhulu ngenxa yomthethonqubo wamahomoni nowe-neural. Ngalesi sizathu, konke okungathinta uketshezi olujwayelekile lwama-molecule e-hormonal kuthinta nokuchithwa kwesisu.
Landela lezi zeluleko zokugaya okungcono
Uma ufuna ukwazi ukuthi yini okufanele uyenze ukuze uthole ukugaya okungcono, qiniseka ukuthi ufunda uhlu lwethu olulandelayo ukuze uhlale ukulokhu engqondweni.
Kungenzeka ukuthi ukugayeka kwakho akusiyo indlela oyifunayo ngempela, kunezinkinga ezithile ezenza ukugaya ukudla nokumunceke okulandelayo kube nzima. Izimpawu ezivame kakhulu kungaba igesi, isifo sohudo, noma isilungulela.
Qaphela le mikhuba yansuku zonke engezansi engakusiza ube nokugaya okungcono:
- Ukubheja kokudla okune-fiber eningi: izithelo, imifino nezinhlamvu ezigcwele kukhulisa umthamo we-fiber emzimbeni wethu, ngaphezu kwalokho, kwenza kube lula ukuthi kudlule amathumbu emathunjini.
- Yidla kancane bese uhlafuna kahle: ukusebenza kwama-enzyme nokuhlukaniswa kokudla kube izingxenye ezincane kuqala emlonyeni.
- Ungayisebenzisi kabi inyama ebomvu: Akufanele udle imikhiqizo eminingi esetshenzisiwe, futhi awunona amafutha kakhulu futhi kufanele ugweme ukudla inyama eningi ebomvu.
- Ungakhohlwa ngama-probiotic: kufanele udle iyogathi, i-kefri noma i-sauerkraut, ngakho-ke uzoba namagciwane wekhwalithi engcono kanye nezinto eziphilayo ezinempilo ezithandayo amathumbu akho.
- Gwema utshwala nogwayi: kulokhu, le mikhiqizo emibili iyingozi kakhulu empilweni.
- Yenza ukuzivocavoca umzimba: hambisa umzimba wakho futhi ungavilaphi ekuzivocavoca umzimba, kubaluleke kakhulu empilweni yakho. Ngaphezu kwalokho, ukuzivocavoca umzimba kuzokuvumela ukuthi uvimbele ukubonakala kwegesi nokuqumba.
- Yehlisa ukucindezela: Ngaphezu kwalokho, kufanele uzame ukunciphisa ukucindezeleka njengoba lokhu kuthinta kabi uhlelo lwezinzwa, kanye nohlelo lokugaya ukudla. Ngakho-ke, yidla ngendlela ekwaziyo futhi ekhululekile, lokhu kuzokusiza ukuthi ube nempilo enhle futhi uthole ukugayeka okungcono.