Ukulangazelela ukudla nokungakufuni ukudla ngesikhathi sokukhulelwa kuyingxenye ejwayelekile futhi ngezinye izikhathi emangalisayo ohambweni lokukhulelwa. Ngenkathi ukulangazelela kukwenza ufune ukuzitika ngengxube engavamile efana namakhowe ne-ayisikhilimu, ukungakufuni kungakushiya ungakwazi ukubekezelela ukudla owake wakuthanda. Lezi zinguquko zingase zikwenze uzizwe ukhungathekile, kodwa ziyindlela yemvelo yokuphendula ezintweni ezihlobene namahomoni, ezomzimba, nezengqondo ezenzeka emzimbeni wakho. Ukuqonda ukuthi kungani ukulangazelela nokungakufuni kwenzeka nokufunda indlela yokukulawula kungakusiza ukuba ugcine ukudla okulinganiselwe okusekela impilo yakho nokuthuthuka komntwana wakho.
Kuyini Ukulangazelela Ukudla Nokungakufuni Ngesikhathi Sokukhulelwa?
Ukulangazelela ukudla ngesikhathi sokukhulelwa kubhekisela esifisweni esikhulu futhi ngokuvamile esingenakuvinjwa sokudla okuthile. Lokhu kulangazelela kungase kuhlanganise ukudla okumnandi, okunosawoti, okumuncu, noma okubabayo. Kwezinye izimo, kungabandakanya ukuhlanganiswa okungavamile noma ukudla obungakuthandi ngaphambi kokukhulelwa. Ukulangazelela okujwayelekile ngesikhathi sokukhulelwa kuhlanganisa ushokolethi, i-ayisikhilimu, ama-chips, amakhowe, nezithelo.
Ngakolunye uhlangothi, ukungakufuni ukudla kuhlanganisa ukungathandi kakhulu noma ngisho nokunengeka okudalwa ukudla okuthile. Lokhu kungasukela ekungakhululeki okuncane kuye ekuphenduleni okukhulu lapho ubona, uhogela, noma unambitha izinto ezithile. Ukudla okuhlotshaniswa kakhulu nokungakufuni kuhlanganisa inyama, amaqanda, inhlanzi, noma ukudla okunuka kakhulu, njengegalikhi noma u-anyanisi.
Ngenkathi lezi zinto zivamile, ukulangazelela okuthile nokungakufuni kuhlukahluka kakhulu phakathi kwabesifazane futhi kungase kuhluke ngisho kusuka ekukhulelweni okukodwa kuye kokulandelayo.
Kungani Ukulangazelela Nokungakufuni Kwenzeka Ngesikhathi Sokukhulelwa?
Imbangela eqondile yokulangazelela ukudla nokungakufuni ayiqondwa ngokugcwele, kodwa izinto eziningana zifaka isandla kulezi zinguquko:
Izinguquko zamahomoni ngesikhathi sokukhulelwa kucatshangwa ukuthi zidlala indima enkulu. Ukwanda kwamahomoni afana ne-estrogen ne-progesterone kungakhuphula umuzwa wakho wokunambitha nokuhogela, okwenza okunye ukudla kuhehe kakhulu kanti okunye kungabekwazeki.
Izidingo zokudla zingathonya ukulangazelela, njengoba isidingo somzimba wakho samavithamini namaminerali athile sikhula ukuze sisekela umntwana wakho okhulayo. Ngokwesibonelo, ukulangazelela imikhiqizo yobisi kungase kubonise isidingo se-calcium eningi, kanti isifiso sezithelo singabonisa isidingo se-vitamin C. Nokho, akukhona konke ukulangazelela okuhambisana nezidingo zokudla; okunye kumane nje kungokomzwelo noma okunomuzwa.
Ukuzwela okukhulu nakho kungafaka isandla. Ukukhulelwa kuvame ukwenza abesifazane bazwele kakhulu amakha nokunambitha, okungakhuphula ukulangazelela ukudla okuthile noma ukwenza ukungakufuni kube kukhulu kakhulu kokunye.
Izici zengqondo nezomzwelo nazo ziyangena. Ukulangazelela kungase kuvele esifisweni sokudla okuphumuzayo okuletha izinkumbulo ezinhle noma okunikeza ukwaneliseka okungokomzwelo, ikakhulukazi ngesikhathi sokucindezeleka noma ukukhathala.
Indlela Yokulawula Ukulangazelela Ukudla Ngesikhathi Sokukhulelwa
Ngenkathi ukulangazelela kuyingxenye yemvelo yokukhulelwa, ukukugcina ngobuhlakani kubalulekile ukuze ugcine ukudla okunempilo nokulinganiselwe. Ukuzitika ngezikhathi ezithile kulungile, kodwa ukudla ngokweqile ukudla okunoshukela omningi, usawoti omningi, noma amafutha amaningi kungaholela ekukhuluphaleni okungadingekile noma ukungalingani kokudla okunomsoco. Nanka amanye amasu okulawula ukulangazelela ngempumelelo:
Wanelise ukulangazelela ngokulinganisa. Kulungile ukunikela ekulangazeleleni kwakho ngezikhathi ezithile, kodwa gcina izingxenye zilinganiselwe. Uma ulangazelela i-ayisikhilimu, thatha isikophu esincane esikhundleni sesitsha esikhulu. Ukulinganisa ukuzitika nokudla okunomsoco usuku lonke kungasiza ekuvimbeleni ukuzitika ngokweqile.
Khetha okunye okunempilo lapho kungenzeka. Uma ulangazelela okumnandi, zama izithelo ezintsha, ama-smoothies, noma iyogathi enoju oluncane. Ngokulangazelela okunosawoti, nambitha i-popcorn enosawoti omncane, amantongomane, noma ama-cracker e-whole-grain. Ulangazelela okuthile okumnandi? Izinti zekherothi noma izingcezu zekhukhamba nge-hummus kungaba inketho eyanelisayo nenempilo.
Hlela ukudla okulinganiselwe ukuze uzinze amazinga kashukela egazini futhi unciphise ukuqina kokulangazelela. Faka amaprotheni, amafutha anempilo, nama-carbohydrate ayinkimbinkimbi ekudleni ngakunye. Lokhu kuhlanganiswa kukusiza ukuba uzizwe usuthi isikhathi eside futhi ugcine amazinga wamandla ezinzile.
Hlala unamanzi, njengoba ukuphelelwa amanzi emzimbeni ngezinye izikhathi kungadidaniswa nendlala noma ukulangazelela. Hlela ukuphuza amanzi amaningi usuku lonke, futhi cabanga ngamathiyi amakhambi noma amanzi afakwe ulamula noma ikhukhamba ukuze uthole ukuhlukahluka.
Ziphambukise ngemisebenzi egcina ingqondo yakho imatasa uma ukulangazelela kufika kodwa kungekho lula ukukwanelisa. Hamba uyovakasha, funda incwadi, noma ubandakanyeke endleleni yokuzilibazisa yokudala ukuze ususe ingqondo yakho ekudleni.
Zijwayeze ukudla okunengqondo ngokunambitha ukunambitheka nezici zokudla okulangazelelayo. Ukudla kancane nangokwengqondo kungakusiza ukuba ujabulele isipiliyoni ngaphandle kokuzitika ngokweqile.
Indlela Yokulawula Ukungakufuni Ukudla
Ukungakufuni ukudla kungaba inselele, ikakhulukazi uma kuhlanganisa izinhlobo zokudla ezibalulekile njengamaprotheni noma imifino. Nokho, kunezindlela zokusebenza eduze kwalokhu kungakufuni futhi usathole izakhamzimba ezidingeka kuwe nomntwana wakho:
Thola izinto ezikubangela ukungakhululeki ngokugcina iphephabhuku lokudla noma amakha abangela ukungakhululeki. Uma usukwazi okukuhluphayo, ungakwazi ukuhlela ukudla ukuze ugweme lezo zinto noma uthole okunye.
Zama ngezindlela zokupheka ukuze wenze ukudla okuthile kube mnandi kakhulu. Ngokwesibonelo, uma ungakufuni ukuthungwa kwemifino ebilisiwe, zama ukuyigcoba noma ukuyixuba ibe yisobho. Uma inyama ingakukhangi, cabanga ngamaprotheni asekelwe ezitshalweni njengobhontshisi, ubhontshisi, noma i-tofu.
Gxila ezingxenyeni ezincane futhi ufake ukudla okungathandwa ngokushelela. Ngokwesibonelo, xuba isipinashi ku-smoothie yezithelo, engeza imifino eqoshwe kahle ku-sauce ye-pasta, noma sebenzisa ibhotela lamantongomane njengokudla okunamaprotheni amaningi.
Faka esikhundleni okunomsoco ukuze ugcwalise izikhala ezidalwe ukungakufuni. Uma imikhiqizo yobisi ingakukhangi, khetha ubisi lwesitshalo oluqiniswe ngesikhunta njengobisi lwe-almond noma ubisi lwesoya. Uma inhlanzi ingekho ohlwini, faka amantongomane noma imbewu ye-chia yama-omega-3 fatty acids.
Sebenzisa ngokugcwele ongakwazi ukukubekezelela. Gxila ekudleni okujabulelayo nokungakwazi ukukugcina phansi, ngisho noma ukudla kwakho kubonakala kuphindaphinda. Uma nje udla ukudla okuhlukahlukene okunomsoco, umntwana wakho uzokuthola akudingayo.
Hlanganisa amavithamini okuphela kokukhulelwa ukuze uqinisekise ukuthi uhlangabezana nezidingo zakho zokudla okunomsoco. Ivithamini eliphezulu lokuphela kokukhulelwa linganikeza izakhamzimba ezibalulekile njenge-folic acid, insimbi, ne-calcium, ngisho noma ukudla kwakho kulinganiselwe ukungakufuni.
Zibe nomusa futhi ugweme ukuziphoqa ukuba udle ukudla okukwenza uzizwe unyanyeka noma ungakhululekile. Ukukhulelwa yisikhathi sokulalela umzimba wakho futhi ubeke phambili impilo yakho yonke.
Ukulinganisa Ukulangazelela Nokungakufuni Kokukhulelwa Okunempilo
Ukulinganisa ukulangazelela nokungakufuni kungazwakala njengokwenza izinto eziningi ngesikhathi esisodwa, kodwa ngokukhetha okunengqondo nokugxila ekuhlukahlukeni, kungenzeka ukugcina ukudla okunempilo. Hlela ukudla kwakho nezinyama zakho ukuze kufake izinhlobonhlobo zezakhamzimba futhi uhlale uvumelana nezimo ukuze ulungiselele ukunambitheka okushintshashintshayo.
Yidla ukudla okuncane, okuvamile ukuze ulawule indlala nokunengeka. Le ndlela ingasiza futhi ekuvimbeleni ukuzitika ngokweqile ekulangazeleleni nasekuqondeni ukungakhululeki okubangelwa ukungakufuni.
Faka izinhlobonhlobo zezinhlobo zokudla ekudleni kwakho ukuze uqinisekise ukuthi uhlangabezana nezidingo zakho zokudla okunomsoco. Hlela ingxube yezithelo, imifino, okusanhlamvu okugcwele, amaprotheni anomzimba omncane, namafutha anempilo.
Gwema icala uma ngezikhathi ezithile uzitika ngokulangazelela okungathokozisi. Ukukhulelwa yisikhathi sokuzwelana, futhi ukuzitika ngezikhathi ezithile akunakukulimaza wena noma umntwana wakho.
Bheka umhlinzeki wakho wezempilo uma ukulangazelela noma ukungakufuni kuthinta kakhulu ukudla kwakho. Isazi sokudla esibhalisiwe singanikeza iseluleko esilungiselelwe ukuqinisekisa ukuthi uthola izakhamzimba ezidingekayo.
Nini Ukufuna Usizo
Ngenkathi ukulangazelela nokungakufuni kuvame ukungabi yingozi, ezinye izimo zidinga ukunakekelwa kwezokwelapha. Uma uhlangabezana ne-pica, isimo lapho ulangazelela khona izinto ezingadliwayo njengenhlabathi, ushoki, noma iqhwa, yazisa umhlinzeki wakho wezempilo ngokushesha, njengoba kungase kubonise ukushoda kokudla okunomsoco. Ngaphezu kwalokho, uma ukungakufuni noma ukunengeka kukuvimbela ukuba udle ngokwanele ukuze ugcine ukukhulelwa okunempilo, funa isiqondiso kudokotela wakho noma isazi sokudla.
Isiphetho
Ukulangazelela ukudla nokungakufuni ukudla ngesikhathi sokukhulelwa kuyingxenye yemvelo yohambo, ebangela ukuguquka kwamahomoni nokuzwela okukhulu. Ngokuqonda lezi zinguquko nokwamukela amasu okulawula zona, ungajabulela ukudla okulinganiselwe okusekela ukuthuthuka komntwana wakho ngenkathi wanelisa nezidingo zakho. Khumbula ukuthi ukuguquguquka nokuzwelana kubalulekile. Uma kwenzeka ungabaza, funa iseluleko kumhlinzeki wakho wezempilo ukuze uqinisekise ukuthi wenza izinqumo ezizuzisa wena nomntwana wakho okhulayo.
Imibuzo Ejwayelekile
Kungani ngilangazelela okumnandi ngesikhathi sokukhulelwa?
Ukulangazelela okumnandi kungaxhunyaniswa nezinguquko zamahomoni ezithonya izinto ozithandayo noma isidingo esikhulayo samandla asheshayo ngesikhathi sokukhulelwa.
Ngingakwazi kanjani ukulawula ukulangazelela ukudla okungenampilo?
Zama ukwanelisa ukulangazelela okunye okunempilo, njengezithelo ezimnandi noma i-popcorn e-air-popped yezinyama ezinjengosawoti. Zijwayeze ukulinganisa uma uzitika ngezinto ezingathokozisi kangako.
Kungani ngingakuthandi ukudla engangikuthanda?
Ukuzwela okukhulu nokuguquka kwamahomoni ngesikhathi sokukhulelwa kungashintsha indlela obona ngayo ukunambitha nokuhogela, okuholela ekungakufuni ukudla.
Kumele ngenzeni uma ngingakwazi ukudla ukudla okuthile okubalulekile?
Gxila ezindaweni ezinikeza izakhamzimba ezifanayo. Ngokwesibonelo, esikhundleni senyama faka amaprotheni asekelwe ezitshalweni noma ubisi esikhundleni sokuthuthukisiwe.
Ukulangazelela kungabonisa ubulili bomntwana wami?
Cha, ukulangazelela akuhlotshaniswa ngokwesayensi nobulili bomntwana. Kungenzeka kakhulu kube umphumela wokuguquka kwamahomoni nezici zengqondo.
