Ukunciphisa kunye nokugcina ubunzima ngexesha leeholide zeholide

Ukunciphisa kunye nokugcina ubunzima ngexesha leeholide zeholide

UNksz Mai Al-Jawdah, i-Clinical Dietitian, i-Medeor 24 × 7 Isibhedlele samazwe ngamazwe, i-Al Ain

• Ziziphi iingcebiso zegolide zokugcina ubunzima obufanelekileyo emva kokulahlekelwa ubunzima obugqithisileyo?

Ukugcina ubunzima obufanelekileyo akulula, kodwa ngexesha elifanayo akunzima njengoko kubonakala. Kubaluleke kakhulu ukuba ugcine ubunzima obufanelekileyo njengoko bubonisa impilo yakho jikelele kwaye ikhusela kwizifo ekuhambeni kwexesha. Kwaye eyona ndlela ilula yokusinceda sigcine ubunzima obufanelekileyo kukulinganisa iikhalori esizityayo kunye nokuzilolonga. Ukulinganisa iikhalori kuthetha ukulandela ukutya okunempilo okubandakanya onke amaqela okutya, kwaye usoloko uqinisekisa ukuba wenze ukutya okunemibala kunye neentlobo ngeentlobo ukuphepha ukuziva udiniwe kwaye unesithukuthezi, kwaye uqinisekise ukunika umzimba wakho konke okufunayo kwizondlo ezibalulekileyo ezifana neevithamini kunye neeminerali. . Nanga amanye amanyathelo asinceda ukuba sigcine ubunzima emva kokulahlekelwa bubo:

• Sela amanzi endaweni yeziselo ezithambileyo kunye nejusi eswiti ukuba uziva unxaniwe.
• Yitya amashwamshwam kunye nezimuncumuncu njengeziqhamo nemifuno ukuba uziva ulambile endaweni yeelekese
• Ukutya amanani athile kwizidlo ezi-3 eziphambili, ukuyeka ukutya kukwenza uzive ulambe ngakumbi kwaye kusenokwenzeka ukuba utye ukutya okuninzi kwisidlo esilandelayo.
• Yitya ukutya okutyebileyo kwifayibha ekwenza uzive uhluthi, okufana ne: iziqhamo, imifuno, imifuno enjengeelentile, kunye neenkozo.
• Sebenzisa iipleyiti ezincinci ukuze utye, ugcwalise isiqingatha seplate ngemifuno enemibala engaqulathi isitashi, ikota yepleyiti eneprotheyini ezinjengentlanzi, inyama, inkukhu, okanye i-legumes, kwaye ikota yokugqibela yeplate igcwele i-carbohydrates enzima, ezifana neetapile okanye iinkozo (ezifana nerayisi emdaka, ipasta emdaka, okanye isonka esimdaka).
• Ungatyi ngelixa ubukele umabonakude.
• Yitya ngokucothayo, kuba ukutya ngokukhawuleza kukwenza utyekele ekulambeni ngakumbi okanye utye kakhulu, yaye ngaloo ndlela utyebe ngakumbi.
• Lala kakuhle ebusuku, njengoko ukungabikho kokulala kunokubangela utshintsho kwiihomoni ezenza ukuba utye ukutya okuninzi, okukhokelela ekuzuzeni ubunzima.

• Yiyiphi isantya esiqhelekileyo sokulahlekelwa kwesisindo ngeveki enye?

Izinga eliqhelekileyo lokunciphisa umzimba ngeveki liphakathi kwe-½ - 1 kg ngeveki, kwaye xa silahlekelwa ubunzima obuninzi ngokukhawuleza, sityekele ekufumaneni ubunzima kwakhona, mhlawumbi ngesantya esiphindwe kabini kunobunzima obudlulileyo.

• Zeziphi iimpazamo esizenzayo emva kokutya kunye nokunciphisa umzimba?

Uninzi lwabantu, emva kokugqiba ukutya okunempilo, kunye nokufikelela kwisisindo esifanelekileyo, baqala ukutshintsha indlela yabo yokuphila kwaye babuyele kwakhona kwimikhwa emibi yokutya eyalandelwa ngaphambi kokuzibophezela kwabo ekudleni okunempilo. Babuyela ekutyeni izixa ezikhulu zokutya, ngakumbi iilekese kunye nokutya okuqhotsiweyo. Kwaye ukhetho lwabo luguqukela kukutya okungenampilo, batsibe isidlo sakusasa, batye ukutya okunzima ebusuku ngaphambi kokulala, kwaye abayenzi imidlalo. Ukuthintela ukuncipha okunjalo, ukutya kufuneka kukhokelela kutshintsho olusisigxina lokuziphatha kwindlela yokutya kunye nokukhetha indlela yokuphila. Ukufezekisa oku, qiniseka ukuba utya ukutya okunempilo, okunokulinganisela okukugcina uzive ugcwele ngelixa unikezela ngeendlela ezahlukeneyo zokukhetha kuwo onke amaqela okutya.

• Zingaphi izidlo ekufuneka sizitye emini?

       Ukulungiselela ukutya ngexesha lemini yenye yezona ndlela zibalulekileyo esinokuzilandela ukugcina ubunzima obufanelekileyo emva kokulahlekelwa ubunzima.Kungcono ukutya amanani athile kwizidlo ezi-3 eziphambili, njengoko ukuyeka ukutya kukwenza uzive ulambile kwaye ulambile. kusenokwenzeka ukuba atye isixa esikhulu sokutya kwisidlo esilandelayo. Kwaye inokudityaniswa kunye nezidlo eziphambili ezinokukhanya, okunempilo (2-3) i-snacks ngosuku.

I-Clinical Dietitian Mai Al-Jawdah iphendula eyona mibuzo ibalulekileyo ekulahlekeni kobunzima