Ukuzila ukudla ngezikhathi ezithile yitemu lamashejuli wesikhathi sokudla abandakanya ukuzila ukudla ngokuzithandela noma ukunciphisa amakhalori okudla kanye nokungazili ukudla esikhathini esithile. Futhi ebizwa umkhawulo wamandla ngezikhathi ezithile , lokhu kulawulwa c I-ycling phakathi kokuzila nokudla kuyindlela ethandwayo yokwehlisa isisindo.
Uma sekushiwo, akukho okusha ngakho; ukuzila ukudla ngezikhathi ezithile kuyingxenye yemikhuba yezenkolo emhlabeni wonke , okuhlanganisa ubuHindu, ubuSulumane, ubuKristu, ubuJuda nobuBuddha. Kwenziwa kuwo wonke umlando wesintu, ukuzila ukudla ngezikhathi ezithile kungase kube imfihlo empilweni ! Funda ukuze ukwazi okwengeziwe.
eyodwa. Kuyini Ukuzila Ukudla Kwesikhashana?
ezimbili. Ukuzila Okuhlukile Kosuku
3. Ukuzila Ukudla Ngezikhathi
Ezine. Ukondla Okukhawulelwe Isikhathi
5. Izinzuzo Nezingozi: Ukuzila Ukudla Kwesikhashana Kuhle Noma Kubi?
6. Imibuzo Evame Ukubuzwa: Ukuzila Ukudla Kwesikhashana
Kuyini Ukuzila Ukudla Kwesikhashana?
Ukuzila ukudla ngezikhathi ezithile akufani nokucwiliswa kwejusi noma ukudla ukudla okuluhlaza noma okuphelele ngoba akukona ukudla, kunalokho, iphethini yokudla. Nini ukuzila ukudla ngezikhathi ezithile , wena kalula hlela ukudla kwakho ukuze uzuze okuningi kuzo, ungashintshi lokho okudlayo, kodwa uma udla.
Kunezinhlobo ezintathu zokuzila ukudla ngezikhathi ezithile, njengoba kuchazwe kanje:
1. Ukuzila Okuhlukile Kosuku
Kulokhu uhlobo lokuzila ukudla okuphakathi , ushintshana phakathi kosuku lokuzila ukudla lwamahora angu-24 kanye nosuku olungasheshi lwamahora angu-24 noma isikhathi sedili. Qedela okunye ukuzila ukudla noma isamba esikhawulelwe samandla esikhawulwayo asidingi amakhalori okufanele adliwe ngezinsuku ezisheshayo. Ngakolunye uhlangothi, in modified okunye ukuzila ukudla noma umkhawulo wamandla okhawulelwe ngokwengxenye, ukusetshenziswa okungafika kumaphesenti angama-25 ezidingo zekhalori zansuku zonke kuvunyelwe ngezinsuku zokuzila. Ngamagama alula, lolu hlobo lwe ukuzila ukudla okuphakathi kuyizinsuku ezishintshanayo ngokudla okuvamile kanye a ukudla okunekhalori ephansi .
2. Ukuzila ukudla ngezikhathi ezithile
Ukuzila ukudla ngezikhathi ezithile ukuzila ukudla kosuku lonke futhi kuhilela isikhathi sokuzila ukudla okulandelanayo esingaphezu kwamahora angama-24. Kwe 5:2 ukudla , ngokwesibonelo, uzila ukudla usuku olulodwa noma ezimbili ngesonto. Kukhona futhi inguqulo eyedlulele nge izinsuku ezimbalwa noma amasonto okuzila ukudla ! Futhi, ngezinsuku zokuzila ukudla, umuntu angaya ukuzila ukudla okuphelele noma adle amaphesenti angama-25 ukudla kwansuku zonke kwe-caloric .
3. Ukondla Okukhawulelwe Isikhathi
Lokhu kuhilela ukudla ukudla kuphela phakathi nenani elithile lamahora usuku ngalunye; izibonelo zihlanganisa ukweqa ukudla noma ukulandela 16:8 ukudla , okuwumjikelezo wamahora angu-16 okuzila ukudla namahora ayisishiyagalombili okungewona wokuzila.
Ithiphu: Qonda ukuthi kuyini ukuzila ukudla okuphakathi ngaphambi kokushintsha kwakho uhlelo lokudla nezikhathi zokudla.
Izinzuzo Nezingozi: Ukuzila Ukudla Kwesikhashana Kuhle Noma Kubi?
Thola ngale infographic!
Imibuzo Evame Ukubuzwa: Ukuzila Ukudla Kwesikhashana
Q. Ingabe ukuzila ukudla ngezikhathi ezithile kulungile kimi?
KUYA. Ukuzila ukudla okungapheli kuwuhlelo lokudla oluza nakho kokubili okuhle nokubi, ngakho kuya ngempilo yakho yamanje kanye imigomo yezempilo , ungakhetha uhlelo lokudla noma lokudla olukusebenzelayo.
Gwema ukuzila ukudla ngezikhathi ezithile uma:
- Ukhulelwe noma uncelisa, noma ufuna ukuqala umndeni
- Yiba ne-a umlando wokuphazamiseka kwemikhuba yokudla njenge-bulimia noma i-anorexia
- Yiba nezimo zempilo ezifana nesifo sikashukela noma umfutho wegazi ophansi
- Basebenzisa imithi
- Banesisindo esiphansi
- Abalali kahle noma banengcindezi
- Zintsha ku ukudla kanye/noma ukuzivocavoca
Kwabesifazane, ukuzila ukudla kungaba bangela ukungalali , ukukhathazeka, nokuphazamiseka kwama-hormone okuboniswa izikhathi ezingajwayelekile, phakathi kokunye. Ngakho ngenkathi abesifazane kufanele qala kalula ngokuzila ukudla okuphakathi , futhi qaphela uma:
- Qhudelana kwezemidlalo noma kwezokusubatha
- Bashadile noma banezingane
Ukuzila ukudla ngezikhathi ezithile kuthiwa kuletha imiphumela emihle kubantu abanomsebenzi ovumela izikhathi eziphansi zokusebenza, asebevele bangene ekudleni nokuzivocavoca, noma bakwazi ukuqapha amakhalori nokudla kahle.
Q.Ungaqala kanjani ngokuzila ukudla ngezikhathi ezithile?
KUYA. Landela lawa macebiso:
Thola Imigomo Yakho Siqu
Ukuthi inhloso yakho ukunciphisa umzimba noma ngcono impilo iyonke , thola izidingo zakho ngaphambi kokuqala kunoma yikuphi ukudla noma uhlelo lokuzivocavoca . Cabangela indlela yakho yokuphila bese uklama uhlelo lwakho lokudla kanye nezinhlelo zokudla ngendlela efanele. Khumbula ukubeka imigomo emincane, engokoqobo ongayifinyelela kalula futhi uthuthukele kuyo esikhundleni sokubeka imigomo ongafinyeleleki. Ukungakwazi ukufeza imigomo kuzokucasula kuphela, ngakho-ke thatha isinyathelo ngesinyathelo.
Nquma Izidingo Zekhalori
Nge ukuzila ukudla ngezikhathi ezithile, ukumane ungadli isikhathi esithile ngeke kukusize ulahlekelwe isisindo ; udinga ukudala ukushoda kwekhalori ukuze ushise amakholori amaningi kunalokho owadlayo. Ngakolunye uhlangothi, uma wena ufuna ukukhuluphala , udinga ukudla ama-calories amaningi kunalokho owashisayo. Ngakho thola amakhalori nemisoco oyisebenzisayo nokuthi yiziphi izinguquko okudingeka uzenze—kunamathuluzi amaningana atholakalayo afanayo. Ungaphinda ukhulume nochwepheshe bezokudla ukuze uthole isiqondiso.
Khetha Indlela
Uma usuthole izinhloso zakho nezidingo zekhalori, cabanga ukuthi ufuna ukwenza kanjani ukuhlangabezana nemigomo yakho yansuku zonke neyesikhashana noma yesikhathi eside. Qonda okuyisisekelo kohlobo ngalunye lwe uhlelo lokuzila ukudla ngezikhathi ezithile bese ukhetha eyodwa ocabanga ukuthi izokusebenzela. Ngokuvamile, kufanele unamathele kunoma iyiphi indlela okungenani inyanga noma ngaphezulu ukuze ubone ukuthi iyakusebenzela yini noma cha, ngaphambi kokuzama enye.
Ngaphezu kwalokhu, khumbula ukuqala kancane–ufuna ukuba inguqulo enempilo yakho, ungaguli ngokulandela izinhlelo zokudla ngokwedlulele !
Q. Ungayilawula kanjani indlala ngenkathi uzila ukudla ngezikhathi ezithile?
KUYA. Khumbula ukuthi indlala idlula njengegagasi. Ungakhathazeki ngokuthi indlala yakho izoba engabekezeleleki; uma ungayinaki futhi uphambukise ingqondo yakho emsebenzini noma eminye imisebenzi, uzolunga. Uma uzila ukudla isikhathi eside, indlala ivame ukwanda ngosuku lwesibili, kodwa iqala kuncipha kancane kancane . Ngosuku lwesithathu noma lwesine, ungalindela okuphelele ukulahlekelwa yindlala umuzwa njengoba umzimba wakho uhlala unamandla ngamafutha agciniwe omzimba!
Okubaluleke kakhulu, khumbula ukuhlala u-hydrated kaningi kunalokho, lokho okubona njengokulamba ukoma nje. Phuza izingilazi zamanzi ezifika kweziyisishiyagalombili ngosuku futhi uphuze amajusi noma amatiye. Uncamela okokushukela kwemvelo nezithuthukisi ukunambitheka njengezinongo namakhambi kunoshukela noma uzomane udle amakhalori engeziwe.
Futhi, gwema ukubuka izithombe namavidiyo okudla ukuze uzivikele ekulingweni!
