Ukudla okunembile - kusho ukuthini, izimiso nemithetho

Abantu abaningi baphupha ukulahlekelwa isisindo ngaphandle kwemikhawulo ebalulekile ekudleni, futhi lokhu kwaba usizo ngenxa yesistimu entsha ebizwa ngokuthi "okunomsoco enembile". Isimiso salo esiyinhloko ukuthi umzimba uyazi ukuthi kudingekile ukusebenza kahle, ngakho-ke kudingeka ulalele izifiso zakho.

Kusho ukuthini ukudla okunembile?

Kunezibonelo eziningi lapho umuntu egqoka khona ngokudla nokuzikhandla ngokomzimba, kodwa akafinyeleli umphumela oyifunayo. Lokhu kungenxa yokuthi umzimba uvele uphikisana nemikhawulo enjalo. I-psychology yokudla okunomsoco nokudla okunomsoco ihlobene ngokuqondile, ngoba le nqubo ivumela ukusetshenziswa kwemikhiqizo yonke emalini edingekayo emzimbeni. Kuhle, kodwa kubonakala kungenangqondo. UStephen Hawks wanikeza ukudla okunomsoco ngemuva kokuzibonela yena. Uphika ukuthi ungazuza imiphumela uma ufunda:

• ukuqaphela izimpawu zomzimba wakho;
• lawula ukudla kwakho;
• ukuqonda uma kukhona indlala, futhi uma kukhona ukudla okudliwayo.

Ukudla okunembile - izimiso nemithetho

Kunezimiso ezithile ezikusiza ukuthi ufunde indlela yokuqonda umzimba wakho futhi ulahlekelwe isisindo:

1. Ukulahlwa okuphelele kokudla, ngoba imikhawulo yesikhashana yokudla inikeza imiphumela yesikhashana nje kuphela.
2. Ungamnaki umuzwa wendlala , ngoba umzimba ungase ucabange ukuthi kunenkinga efikile futhi kubalulekile ukubeka imali esikhathini esizayo. Ngaphezu kwalokho, kubalulekile ukuqonda ukuthi indlala nokudla yizinto ezihlukile. Izimiso zokudla okunomsoco zisekelwe ekusetshenzisweni okuncane kokudla, futhi isabelo kufanele sibe ngu-200 g.
3. Ungathathi ukudla njengendoda eyinhloko yesisindo esiningi. Ungazitshele ukuthi ufuna ukudla amaswidi, ngoba umzimba uveza ukungabi khona kweglucose.
4. Ukudla okunembile kusekelwe ekuqapheliseni komqondo wokuzizwa. Sebenzisa isilinganiselo kusuka ku-1 (umuzwa olambile wendlala) kuya ku-10 (ukudla ngokweqile). Isifundo kufanele sibe nenani lama-5-6 amaphuzu.
5. Ungathathi ukudla ngenjabulo enkulu ekuphileni. Kubalulekile ukuhlelwa kabusha ukuze uthole injabulo kusuka kumgangatho, hhayi ubuningi.
6. Ukudla okunembile, imithetho elula futhi eqondakalayo, kusho ukulahla ukuthatha ukucindezeleka nokukhuthazwa ngokudla. Esikhundleni sekhekhe, kungcono uthenge ingubo entsha, futhi ususe isimo sengqondo esibi nomculo nokunye.
7. Zithande nazo zonke izimo ezimbi, ngoba ungakwazi ukulahlekelwa isisindo kuphela ngesimo sengqondo esihle.

Ukudla okunomsoco noma okunomsoco okufanele?

Empeleni, akulungile ukuqhathanisa le mibono, ngoba ifana kakhulu. Into yokuthi abantu abaningi banombono ongalungile mayelana nokudla okufanele, ngoba lokhu akuyona ukudla okuqinile, kodwa isimiso lapho umuntu enemikhiqizo ewusizo. Isixazululo esihle kunazo zonke, ngokusho kochwepheshe - isondlo enembile, imenyu esekelwe ezimisweni zokudla okunempilo. Ukucaciswa okuwukuphela, uma ufuna ngempela ukudla isidumbu esingenzi inzuzo noma ibhakhodi le-chocolate, ungaziphili injabulo.

Umthamo wamandla enembile

Ukungalungi kwalendlela yokudla kungabalulekile, ngakho-ke kufanele kubone ubunzima bokuhlanganiswa kokudla. Umbhali wayo akanikeli imenyu, ngakho-ke kufanele wenze konke wena ngokwakho, ugxile emithethweni ekhona kanye nezisekelo eziyisisekelo zokudla okunomsoco. Abaningi, echaza ukungaphumeleli kokudla okunembile, inothi ukuthi kufanele ube khona njalo "izitsha eziyizintandokazi", ukuze unganciki ekubambeni, ukudla okusheshayo njalonjalo.

Uhlelo lokudla okunomsoco luhloselwe abantu abathuthukile nabahlakaniphile abanamandla okuhle, baqonde izifiso zabo njalonjalo. Enye ingozi yale ndlela yukuntuleka kwesiyalo, okwandisa ingozi yokungaphumeleli. Umthuthukisi akakanikanga noma yimiphi imikhawulo ngaleso sikhathi, ngezikhathi ezithile kanye nomthamo wamandla, ngakho-ke ngaso sonke isikhathi kukhona isilingo sokuphuka nokudla into engafaneleki. Ngaphezu kwalokho, akukho mfanekiso oqondile, okufanele uqondiswe abantu abafuna ukunciphisa umzimba.

Ungashintsha kanjani ukudla okunomsoco?

Kunzima ukuthatha isinyathelo sokuqala, ngakho-ke, ngokushintsha ukudla okunembile, kunconywa ukugxila emithethweni elandelayo:

1. Kunesidingo etafuleni, uzivikele kuzo zonke iziphazamiso, okungukuthi, i-TV, i-intanethi nezingxoxo ngezihloko ezinzulu. Konke ukunakwa kufanele kugxile ekudleni.
2. Ukushintshela kokudla okunembile kusho ukuthi kufanele uhlale etafuleni kuphela uma uzizwa ulambile, kodwa uma unezibonakaliso zokuqala zokugcwalisa, kufanele usheshe uphakamise etafuleni.
3. Khetha izintandokazi zakho zokudla futhi ngaphambi kokudla ngakunye uzibuze umbuzo engingathanda ukukudla.
4. Qala ukuhambisa okuningi, futhi umphumela wokudla okunembile kuzoba ngcono nakakhulu. Khetha isiqondiso emdlalweni ozoletha injabulo.

Ukuzivocavoca kokushintshela kokudla okunembile

Kunezintambo ezihlukahlukene ezizosiza ekunciphiseni ushintsho kwimenyu emisha. Kunconywa ukwenza isikali somuntu siqu. Kulo msebenzi wokudla okunomsoco, udinga ukudweba noma ukuphrinta umbusi, okumele ubhale amazinga ahlukene wezinzwa, isibonelo, "ukulamba", "egcwele", "overeaten" nokunye okunye. Ngokuphambene nesifundo ngasinye, chaza ukuzwa kwakho emzimbeni. Kuzo zonke izinsuku, kubalulekile ukuhlola lesi sikali njalo ukucacisa ukuqina kwesilamba.

Idayari yokudla okunembile

Qala ukudla, ugxile emizweni yakho, akulula, ngoba ukuhlukumeza imicabango ngokudla kunzima kakhulu. Ukunikeza imiphumela enembile yokudla, kunconywa ukugcina idayari lapho kufanele ubhale phansi uhlu lokudla oludliwe nemizwa yakho ngesikhathi sokusebenzisa. Ngemuva kwesikhashana kuzokwazi ukuqhuba ukuhlaziywa ukuze uqonde ukuthi i-metabolism iyasebenza yini, lapho ukudla kugcinwa isikhathi eside futhi kunomzwelo wokucindezeleka, okwenza kube nesifiso nokunye okunjalo. Qhubeka ukubhala phansi imizwa ngokwenza izinguquko.

Ukudla okunembile kokunciphisa umzimba

Kufanelekile ukusho ukuthi akubona bonke abantu abakhipha le nqubo kusiza ukunciphisa isisindo, ngoba akuwona wonke umuntu okwazi ukulandela ngokufanele imigomo eyisisekelo yokudla okunomsoco. Ngaphezu kwalokho, kufanele kuqashelwe ukuthi akufanelekile kubantu abafakwe esitokisini esiningi ngokweqile. Kulabo abanesithakazelo sokuthi banciphise isisindo ngokudla okunembile, kubalulekile ukwazi ukuthi imiphumela emihle ifinyelelwa ngabantu abathola ukulinganisela phakathi kwama-carbohydrates, amaprotheni namafutha . Ukuqaphela imithetho yokudla okunempilo, ungakhohlwa ukuzithokozisa ngokumnandi.

Amabhuku mayelana nokudla okunembile

Uma unesithakazelo endleleni enikeziwe yokulahlekelwa isisindo, kutuswa ukuthi ufunde izincwadi ezilandelayo:

1. Svetlana Bronnikova « okunomsoco enembile. Ungakuyeka kanjani ukhathazeka ngokudla futhi ulahlekelwe isisindo . " Incwadi ethandwa kakhulu kubantu abafuna ukuthola ukuthula ebuhlotsheni babo nokudla. Ngokwezibuyekezo, ulwazi olunikezwa kulo msebenzi lusiza ukuqonda wena nomzimba wakho futhi ushintshe isimo sengqondo ngokudla.
2. U-Evelyn Tribol: Incwadi Enembile Yokudla. Indlela entsha Yokuguqula Ukudla . " Umlobi walo msebenzi wasebenza eduze komsunguli walo mkhuba. Le ncwadi isiza ukubheka ukudla kwakho ngokuhlukile, ukufunda ngokuhlakanipha futhi iphefumlelwe ukuba uphile.
3. UDkt. Mazourik « okunomsoco enembile. Kuqinisekisiwe kanjani ukunciphisa isisindo? ". Umlobi wencwadi ngesibonelo sakhe siqu utshela indlela akwazi ngayo ukulungisa kabusha imikhuba yakhe yokudla nokulahlekelwa isisindo. Amakhasi olimini olutholakalayo achaza izindlela zokulamba nokugcwalisa, kanye neminye imithetho yokudla okunomsoco. Umbhali ugxile enkingeni yokudla ngokweqile ngokomzwelo.