Ukukhulelwa yisikhathi sezinguquko eziphawulekayo emzimbeni wesifazane, futhi kuvamile ukuzwa ukungaphatheki kahle okuhlukahlukene kanye nokungezwani nokudla phakathi nalesi sikhathi. Isicanucanu, ukugula ekuseni, isilungulela, nokuhalela ukudla ngezinye zezinselelo abesifazane abakhulelwe abangabhekana nazo uma kuziwa ekulondolozeni ukudla okunempilo. Kodwa-ke, kubalulekile ukondla umzimba wakho futhi unikeze izakhi ezibalulekile kuwe nosana lwakho olukhulayo. Nanka amacebiso okuthi yini okufanele udle lapho ukhulelwe futhi ungazizwa kahle:
1. Khetha Izidlo Ezincane, Ezivamile
Kunokuba ube nezidlo ezintathu ezinkulu, zama ukudla okuncane, ukudla okuvamile usuku lonke. Lokhu kungasiza ekudambiseni imizwa yesicanucanu futhi kuvimbele isisu sakho ukuba singagcwali kakhulu, okungaba nomthelela ekungaphatheki kahle. Ukudla ukudla okunomsoco njengezithelo, amantongomane, neyogathi phakathi kokudla ukuze ugcine amazinga akho wamandla ezinzile.
2. Khetha Ukudla Okumaphakathi Nokungasho lutho
Uma unesicanucanu noma ukugula kwasekuseni, iphunga elinamandla nama-flavour kungase kubangele ukungakhululeki. Khetha ukudla okuthambile nokuthambile okulula esiswini sakho. Izibonelo zihlanganisa ama-crackers angenalutho, i-toast, irayisi, amazambane abilisiwe, nemihluzi ecacile. Lokhu kudla kungaba mnene ohlelweni lwakho lokugaya futhi kusize ukunciphisa imizwa yesicanucanu.
3. Hlala Ungenamanzi
Kubalulekile ukuthi uhlale unamanzi ngesikhathi ukhulelwe, ikakhulukazi uma uhlanza noma ukhishwa yisisu. Phuza amanzi usuku lonke ukuze ugcwalise uketshezi futhi uvimbele ukuphelelwa amanzi emzimbeni. Uma amanzi angenalutho engakhangi, zama amanzi anongiwe noma uwafake ngezingcezu zikalamula noma ikhukhamba ukuze wenze i-twist eqabulayo. Ungaphinda udle ama-herbal teas noma amajusi ezithelo zemvelo (ukugwema ushukela oweqile) ukuze ukwandise uketshezi lwakho.
4. Faka uGinger
I-Ginger isetshenziswe amakhulu eminyaka ukunciphisa ukungakhululeki kokugaya nokuqeda isicanucanu. Cabanga ngokungeza i-ginger ekudleni kwakho noma ukudla okulula ngezindlela ezihlukahlukene, njengezingcezu ze-ginger ezintsha, itiye le-ginger, noma amaswidi e-ginger. Ujinja unezinto zemvelo zokulwa nokuvuvukala ezingasiza ekupholiseni isisu sakho futhi zidambise imizwa yesicanucanu.
5. Gxila Ekudleni Okucebile Ngamaprotheni
Amaprotheni abalulekile ekukhuleni kwezicubu zengane yakho futhi angasiza ekuzinziseni amazinga kashukela egazini, okungase kube nomthelela ekwehliseni isicanucanu. Faka phakathi imithombo engenamaprotheni ekudleni kwakho, njengenkukhu, inhlanzi, i-tofu, okusanhlamvu okusanhlamvu, namaqanda. Lokhu kudla kunikeza ama-amino acid abalulekile futhi kungakugcina uzizwa wanelisekile isikhathi eside.
6. Yidla Ukudla Okune-Fiber Ephezulu
Ukuqunjelwa kuyindaba evamile ngesikhathi sokukhulelwa, futhi ukwandisa ukudla kwakho i-fiber kungasiza ekudambiseni lokhu kuphatheka kabi. Faka phakathi ukudla okune-fiber okunothe njengezinhlamvu, izithelo, imifino kanye nemifino ekudleni kwakho. Lokhu kudla kwengeza inqwaba esitulweni sakho futhi kukhuthaze ukugeleza kwamathumbu okuvamile. Qinisekisa ukuthi unyusa amanzi owasebenzisayo lapho ukhulisa i-fiber ukusiza ukugaya.
7. Gwema Ukudla Okuyi-trigger
Naka ukudla okudala ukungaphatheki kahle kwakho noma okwenza izimpawu zakho zibe zimbi kakhulu. Ukudla okuthile kungase kubangele isilungulela, ukungagayeki kahle kokudla, noma isicanucanu. Ukudla okubabayo, okunamafutha, okunamafutha kwaziwa ngokuthi kwandisa lezi zimpawu kwabanye abantu. Gcina idayari yokudla ukuze ubone noma yimaphi amaphethini futhi ugweme ukudla okuyinkinga okubangela ukungakhululeki.
8. Cabangela Izithasiselo Zangaphambi Kokubeletha
Izithako zokudla zangaphambi kokubeletha zenzelwe ukuhambisana nokudla okunempilo ngesikhathi sokukhulelwa futhi ziqinisekise ukuthi uhlangabezana nezidingo zakho zokudla okunomsoco. Uma unenkinga yokudla ukudla okunomsoco ngenxa yokungakhululeki noma ukungakuthandi ukudla, izithasiselo zangaphambi kokubeletha zingakunikeza amavithamini namaminerali abalulekile. Xhumana nomhlinzeki wakho wokunakekelwa kwezempilo ukuze uthole isithasiselo esifanelekile sokukhulelwa kwakho.
9. Funa Isiqondiso Sochwepheshe
Uma uhlangabezana nokungakhululeki okuphikelelayo noma okukhulu ngesikhathi ukhulelwe, kubalulekile ukuthintana nomhlinzeki wakho wokunakekelwa kwezempilo. Bangakunikeza iseluleko somuntu siqu kanye nokwesekwa ngokusekelwe ezidingweni zakho ezithile kanye nomlando wezokwelapha. Bangase batuse amasu engeziwe noma imithi yokuphatha izimpawu zakho ngempumelelo.
Isiphetho
Ukukhulelwa kungaba yisikhathi esiyinselele uma kuziwa ekugcineni ukudla okunempilo, ikakhulukazi uma uhlangabezana nokungakhululeki noma ukukuzonda ukudla. Kodwa-ke, kubalulekile ukubeka phambili umsoco wakho futhi unikeze imisoco ebalulekile yakho nobabili nengane yakho. Khetha ukudla okuncane, okuvamile, khetha ukudla okuthambile nokuthambile, hlala ungenawo amanzi, faka ijinja, gxila ekudleni okunamaprotheni amaningi kanye nokudla okunefiber ephezulu, gwema ukudla okudala ukuthi kube khona, cabanga ngezithasiselo zangaphambi kokubeletha, futhi ufune isiqondiso sochwepheshe lapho kudingeka. Khumbula, konke ukukhulelwa kuhlukile, ngakho lalela umzimba wakho futhi wenze ukukhetha okukusebenzela kangcono wena nenhlalakahle yengane yakho.
