Namuhla kunamakhulu okudla leso sithembiso umuntu onquma ukusilandela, imiphumela esheshayo ngomthetho womzamo omncane. Baziwa kakhulu ngokuthi ukudla okuyisimangaliso, lolu hlobo lokudla lunabahluzi balo nabavikeli balo. Ngalesi sikhathi ngizokutshela ngefayela le- kokuthandwa kakhulu nokuthi yiluphi udumo olukhulu olunalo: ukudla amaphuzu.
Impela uzobe uzwile ngaye futhi unentshisekelo yokwazi ukuthi iyasebenza noma isebenza ngempela yini umphumela oyingozi wokubuyela emuva njengokudla okuningi kwalolu hlobo. Okulandelayo ngizokutshela imininingwane eminingi mayelana nokuthi iqukethe ini ukudla amaphuzu futhi uma kungabekwa njengokudla okuyisimangaliso noma ngabe uhlobo lwecebo lokunciphisa isisindo esinempilo lokho kuzokusiza ulahlekelwe isisindo futhi uqede lawo makilo angeziwe.
Yini amaphuzu okudla?
Lolu hlobo lokudla lusebenza ku- indlela ehlukile neyasekuqaleni maqondana nezinye izinhlobo zezindlela zokunciphisa umzimba. Ukudla okukhulunywa ngakho ukudla amaphuzu kuya ngamaprotheni, amafutha noma ama-carbohydrate aqukethe. Konke lokho uyadla uyadla inochungechunge lwamaphoyinti, ekudleni okuvamile okunama-khalori amaningi kunamaphuzu amaningi futhi kunekhalori enempilo kakhulu noma encane banamaphuzu amancane.
Umuntu ngamunye onquma ukuqala lolu hlobo lokudla, une uhlobo lwesigqebhezana sansuku zonke ngamaphuzu ahluka ngokuya ngobulili, isisindo noma iminyaka yomuntu oshiwo. Nsuku zonke, umuntu angadla aze afinyelele uchungechunge lwamaphuzu okungenani, ngakho-ke kufanele ubhale phansi futhi ulandele umkhondo we- amaphuzu asetshenzisiwe ukuze ungeqi lowo mkhawulo. Ukudla kwamaphoyinti kukuvumela ukuba udle noma yiluphi uhlobo lokudla inqobo nje uma umuntu engeqi amaphuzu asetshenzisiwe.
Ngokusho abasekeli bokudla okunjalo, uma ulandela imithetho nemithethonqubo esunguliwe uthola ukunciphisa umzimba ngaphandle kwenkinga. Noma kunjalo, akufakazelwa ukuthi akwenzeki umphumela obuyile ekugcineni nokuthi yi-100% ye-a ukudla okunempilo nokulinganisela. Uma umuntu eqeda ngempumelelo ukudla, ungashintshi imikhuba yakho bese ulandela uhlobo lwe ukudla okunempilo nokulinganisela, ungaphinda ukhuluphale.
Okubi kwamaphoyinti okudla
Uma kukhulunywa ngokwazi ukuthi ukudla okudumile kwamaphoyinti akulimazi empilweni, kubalulekile ukunaka ngokukhethekile izici okumele zibe nazo ukudla okunempilo nokulinganisela.
- Kufanele uthole ibhalansi phakathi kwamakhalori angenisiwe nalawo asetshenziswa nsuku zonke. Uma zichithwa amakhalori ambalwa kunokungeniswa, indlela yokudla ayethembekile futhi ayinconyiwe, yingakho iyingozi empilweni.
- Khuphula ukusetshenziswa kwamafutha angafakwanga futhi unciphise ukusetshenziswa kwe- amafutha agcwele kanye namafutha we-trans.
- Khulisa ekudleni okufana imifino, izithelo, amantongomane, okusanhlamvu okuphelele futhi imidumba.
- Yehlisa ukusetshenziswa kwe ushukela nosawoti kuzo zonke izidlo.
Uma ukhipha le mininingwane uyifaka ku- ukudla amaphuzu, ungabheka ukuthi kukhona ukudla okuphansi kwekhalori ngoba ukube bekungenjalo, bekungeke kwenzeke ukwehlisa isisindo. Ngokuphambene nalokho, ngokukhona inkululeko ephelele yokudla, kungenzeka ukuthi kungenzeka ukuthi umuntu ungadli izithelo noma imifino lapho ulandela lolu hlobo lokudla. Ngaphezu kwalokhu, umuntu angaqhubeka nokudla amafutha agcwele noma agcwalisiwe lokho kubi ngempela emzimbeni wakho. Okusemqoka wukuthi imayelana kokudla okuyisimangaliso lokho kuzokusiza ulahlekelwe isisindo esikhathini esifushane kepha lokho ngokuhamba kwesikhathi kuye kwaba nakho umphumela oyingozi wokubuyela emuva okuzokwenza ukuthi uthole ama-kilos amaningi kunasekuqaleni kokudla.
Ingabe kungukudla okuyisimangaliso?
Kusuka kusisekelo lokho ukudla amaphuzu ayithembisi ukwehla kwesisindo ngesikhathi sokurekhoda sengathi benza ukudla okuningi okuyisimangaliso. Lolu hlobo lokudla luqinisekisa ukuthi ulahlekelwa phakathi uhhafu wekhilo nekhilo isonto, into enengqondo futhi lokho kungaba ngaphakathi kokujwayelekile kunoma yiluphi uhlobo lwe- uhlelo lokunciphisa isisindo esinempilo. Impumelelo yalokhu kudla yingoba ziyangeniswa amakhalori ambalwa kwalabo abashile. Ngakho-ke uma wenza ukudla okuhle kanye nezakhamzimba udinga usuku nosuku, asikho isizathu sokucabanga ngokudla kwamaphoyinti njengokudla okuyisimangaliso.
Uma ngemuva kokuqeda kusho ukudla, usenalo uhlobo lwe- ukudla okunomsoco nokulinganiselayo ngezakhi zomzimba ezidingekayo futhi uyayihlanganisa ngokuzivocavoca umzimba nsuku zonke, ngeke ube nezinkinga ukugcina isisindo sakho futhi ungabambi noma yimaphi ama-kilos alahlekile nge ukudla amaphuzu. Elinye iphuzu lokuhlanganisa yalolu hlobo lokudla, ukuthi akuphoqi ukuthi uthenge izakhamzimba kanye nokudla ukukhokhela ukungabi bikho kwezakhamzimba, ngoba ngokudla kwamaphoyinti ungadla konke futhi ayisusi noma iyiphi ye izakhamzimba ezibalulekile ukuthi umzimba udinga ukusebenza kahle.
Ngokufingqa, ukudla amaphuzu kuyindlela yokwehlisa isisindo isebenza kahle futhi ilungile kunezinye izinhlobo zokudla ngobuningi obukhulu lokho hlanganisa ukudla emaqenjini ahlukene ngokuya ngamakhalori awo nokubaluleka kokudla kwawo. Uma uthatha isinqumo sokuqhubeka lolu hlobo lokudla , kubalulekile ukuthi ushintshe imikhuba yakho yokudla ngekusasa kusukela ekudleni okunye okushiwo kuzobe kungasizi ngalutho. Khumbula ukuthi uma ulandela uhlobo lwe ukudla okunempilo nokulinganisela uzothola ukulahlekelwa yilabo kilos abengeziwe abakukhathaza kakhulu futhi uzokwenza ngendlela yokuthi ngeke ulimaze hhayi empilweni yakho noma emzimbeni wakho.
Ngibe sengikubeka ividiyo echazayo mayelana nokudla kwamaphoyinti nokuthi yini kuzokusiza ukwazi okwengeziwe kokudla okushiwo.