Kufanele kube yini ukudla kwekati?

Impendulo yombuzo wokuthi yini okufanele ukondle ikati isobala (ukudla okulinganiselayo okuhambisana neminyaka nezidingo zekati), kodwa kunemibono eminingana mayelana nokuthi iyiphi indlela engcono kakhulu yokondla. Ochwepheshe abaningi bayavuma ukuthi ukuphakela mahhala, okubuye kubizwe ngokuthi “ukudla ngokungahleliwe” noma “ukudla ngokuthanda kwakho,” akulungile ngenxa yezizathu ezimbalwa, kuhlanganise nalezi ezilandelayo:

• Emkhayeni wamakati amaningi, isimiso sokuphakela esixegayo sisho ukuthi lapho ikati elilodwa lingancelisi, amanye adla kakhulu.
• Isitsha esigcwele esishiywe ngaphandle usuku lonke singakhuthaza ukuziphatha kokuncintisana noma sibe umthombo wokungqubuzana ekhaya elinezilwane eziningi.
• Ukondla kwamahhala kwenza kube nzima ukuqapha izinguquko ekuziphatheni kokudla kwamakati, okuvame ukuba yizimpawu zesifo.
• Ukudla okungahleliwe kukhuthaza ukudla ngokweqile, okungaholela ekukhuluphaleni ngokweqile kwesilwane. Uma ikati likhuluphele, liyoba sengozini yokuthola izifo ezingathi sína njenge-osteoarthritis nesifo sikashukela.
• Amakati angondliwe mahhala angase adle ngokweqile futhi akhuluphale ngisho noma “ekudleni” noma ekudleni okulawulwa ngamakhalori.

Ukudla kwekati kubalulekile empilweni yakhe kanye nekhwalithi yokuphila

Ikati kufanele lidliwe kaningi kangakanani futhi ngaziphi izingxenye? Njengoba amakati ngokuvamile ethanda ukudla ukudla okuncane futhi kaningi usuku lonke, ochwepheshe abaningi batusa ukukala isilinganiso sansuku zonke ngokusekelwe olwazini olukulebula lokudla bese sikuhlukanisa ngezidlo ezimbalwa ezincane. Lokhu kuvame ukubizwa ngokuthi "ingxenye yokudla" noma "ukuphakela ngethamo" okwanelisa umuzwa wemvelo wekati wokudla ukudla okuncane nokuvamile kuyilapho ugwema izingozi zokudla ngokweqile.

Yiqiniso, kwezinye izilwane, njengamakati amadala, agulayo noma amakati akhulayo, uhlobo lokudla kwamahhala kungase kube ukukhetha okuhle. Cela iseluleko kudokotela wakho wezilwane ngohlelo lokudla olulungele isilwane sakho esifuywayo.

Funda ulwazi olukulebula yokudla

Izikhwama zokudla zamakati ngokuvamile zineshadi elilula (noma imisho emifushane embalwa) ebonisa indlela yokondla ngokwesisindo sekati lakho. Nakuba indlela yokuphila ibalulekile—ukuchayeka elangeni kushisa amakholori ambalwa kunokuqwala isihlahla—inani elinconyiwe lokudla elisekelwe esisindweni sekati lakho liyindawo engcono kakhulu yokuqala. Lokhu kuzokwenza kube lula kuwe ukulungisa uhlobo lomuthi noma ucele udokotela wezilwane ukuthi akunikeze iseluleko sokuphakela uma unomuzwa wokuthi isilwane sakho esifuywayo sikhuluphalisa noma sehla nesisindo singahlosile. Uma ufuna ikati lakho lehlise isisindo, vele ulinikeze inani lokudla elikhonjiswe isisindo salo esifanele, hhayi isisindo salo samanje.

Ngisho nalabo abathanda ukuxuba izinhlobo ezahlukene zokudla - njengokudla okomile, ukudla kwesicabucabu noma ukudla okusemathinini - ukuphakela ingxenye akunzima. Amalebula okudla kwekati ka-Hill anikeza ulwazi lokuthi ungaxuba kanjani ukudla ukuze ulondoloze impilo ekahle yekati lakho nokwenza kube lula ngawe ukondla ikati lakho.

Kugcine kulula

Uma ubulokhu uphakela ikati lakho mahhala futhi ungathanda ukushintshela ekuphakeleni okufakwe umthamo noma okuhlukaniswe izingxenye, kubalulekile ukuzenzela lokhu kube lula. Nawa amanye amathiphu awusizo ukusiza ukuqinisekisa impumelelo yebhizinisi lakho futhi uqonde ukuthi kangaki ngosuku ukondla isilwane sakho esifuywayo:

• Thola ithuluzi lokulinganisa elilungile, kungakhathaliseki ukuthi inkomishi yokulinganisa yezinga lokudla noma isipuni sesiliva esisesitayeleni, inqobo nje uma uthola usayizi olungile. Khetha isitsha okuthi, uma sigcwele noma sigcwaliswe ezingeni elithile, sizoqukatha inani elidingwa yikati lakho. Lokhu kuzokwenza inqubo yokondla isheshe futhi ibe lula futhi kusize ukugwema indlela eqondile “ngeso” ezoshintsha kuye ngokuthi iliphi ilungu lomndeni elondla isilwane esifuywayo.
• Linganisa inani elifanele: Abanikazi bamakati abaningi bakuthola kuwusizo ukukala inani lansuku zonke lokudla futhi bakufake esitsheni esivikela ikati (ngokuhlukana kwekati ngalinye), okuhlanganisa noma yiziphi izibiliboco, futhi baphakele ikati kuphela lokho okukulesi sitsha ngesikhathi. usuku. Sebenzisa noma yini oyithandayo, imbiza yengilazi enhle noma isitsha sepulasitiki esilula, esihlanzeka kalula.
• Phatha Ngokuhlakanipha: Uma uthanda ukunikeza ikati lakho izibiliboco, qiniseka ukuthi ubala okuqukethwe kwekhalori ngokusekelwe ezidingweni zalo zansuku zonke ukuze ugweme izimanga ngendlela yokuzuza isisindo. Funda amalebula emaphaketheni okwelapha ukuze uthole izithako nolwazi lwekhalori.

Zisindise isikhathi

Ingabe uzizwa sengathi awunaso isikhathi sokuphakelwa okuningi ngosuku, noma ingabe siyangena ohlelweni lwakho? Fihla ukudla kwekati lakho ukuze lizitholele lona. Ngenkathi elele elangeni (noma edla ukudla kwasekuseni), thatha isikhashana ukusabalalisa ukudla okuncane okumbalwa endlini. Ekhabetheni lezincwadi, efasiteleni, zizwe ukhululekile ukwenza ubuciko. Fihla ukudla ezindaweni lapho kuvame khona futhi lapho kutholakala khona mahhala. Ukumgcina ematasa ekutholeni nasekugcwaliseni imvelo yakhe yokuzingela kuyindlela ejabulisayo yokondla ikati, kodwa empeleni kusebenza kuphela ngokudla okomile, njengoba ukudla okumanzi kungase kubi ngaphambi kokuba akuthole.

Uyawabala amakati?

Uma unekati elilodwa endlini, ungamnika ukudla kwansuku zonke kanye ngosuku ukuze eze esitsheni noma nini lapho efuna, kodwa emindenini enezilwane eziningana, akunjalo. Thola indawo ethule, eyimfihlo yekati ngalinye, ngaphandle kokubona ezinye izilwane, ukuze ugweme izinkinga zokuhaha noma ulaka. Gada inkampani ngesikhathi sokudla ukuze uqiniseke ukuthi azikho “izingulube ezihahayo” phakathi kwazo ezingadudula umakhelwane onamahloni futhi zintshontshe ukudla. Lokhu kulawula kuzokuvumela ukuthi uqaphele noma yiziphi izinguquko emikhubeni yabo yokudla. Lokhu kubalulekile ngoba izinguquko ezinjalo ngokuvamile zingenye yezimpawu ezimbalwa ezibonakala ngokucacile zokucindezeleka noma izinkinga ezihlobene nempilo.