Yehlisa futhi ugcine isisindo ngesikhathi samaholide

Yehlisa futhi ugcine isisindo ngesikhathi samaholide

UNksz Mai Al-Jawdah, Udokotela Wezokudla, iMedeor 24×7 International Hospital, Al Ain

• Yimaphi amathiphu egolide okugcina isisindo esifanele ngemva kokulahlekelwa isisindo esiningi?

Ukugcina isisindo esifanele akulula, kodwa ngesikhathi esifanayo akunzima njengoba kubonakala. Kubaluleke kakhulu ukuthi ugcine isisindo esifanele njengoba sibonisa impilo yakho jikelele futhi kukuvikela ezifweni ngokuhamba kwesikhathi. Futhi indlela elula yokusisiza ukuba silondoloze isisindo esifanelekile ukulinganisela ama-calorie esiwadlayo nesivivinya umzimba. Ukulinganisa ama-calorie kusho ukulandela ukudla okunempilo okuhlanganisa wonke amaqembu okudla, futhi uhlale uqinisekisa ukuthi uyakwenza ngokudla okumibalabala nokuhlukahlukene ukuze ugweme ukuzizwa ukhathele futhi unesithukuthezi, futhi uqiniseke ukuthi unikeza umzimba wakho konke okudingayo ngezakhi ezibalulekile ezifana namavithamini namaminerali. . Nazi ezinye izinyathelo ezisisiza ukuthi silondoloze isisindo ngemuva kokusehla:

• Phuza amanzi esikhundleni seziphuzo ezibandayo namajusi anoshukela uma uzizwa womile.
• Yidla ukudla okulula kanye nama-appetizers njengezithelo nemifino uma uzizwa ulambile esikhundleni samaswidi
• Ukudla amanani athile ekudleni oku-3 okuyinhloko, ukuyeka ukudla kukwenza uzizwe ulambe kakhulu futhi kungenzeka udle ukudla okwengeziwe esidlweni esilandelayo.
• Yidla ukudla okunothe nge-fiber ekwenza uzizwe ugcwele, okufana: izithelo, imifino, okusanhlamvu okufana nodali, nokusanhlamvu.
• Sebenzisa amapuleti amancane ukuze udle, ugcwalise uhhafu wepuleti ngemifino emibalabala engenaso isitashi, ingxenye yesine yepuleti enamaprotheni afana nenhlanzi, inyama, inkukhu, noma imidumba, kanti ingxenye yokugcina yepuleti igcwele ama-carbohydrate ayinkimbinkimbi, njengamazambane noma okusanhlamvu (okufana nerayisi elinsundu, i-pasta ensundu, noma isinkwa esinsundu).
• Ungadli ubukele umabonakude.
• Yidla kancane, ngoba ukudla ngokushesha kukwenza ulambe kakhulu noma udle kakhulu, futhi ngaleyo ndlela ukhuluphale.
• Lala kahle ebusuku, njengoba ukuntuleka kokulala kungase kubangele izinguquko kumahomoni akwenza udle amanani amaningi okudla, okuholela ekuzuzeni isisindo.

• Ingakanani isilinganiso esivamile sokuncipha kwesisindo phakathi nesonto elilodwa?

Izinga elivamile lokulahlekelwa isisindo phakathi nesonto liphakathi kwe-½ - 1 kg ngesonto, futhi lapho silahlekelwa isisindo esiningi ngokushesha, sithambekele ekutholeni isisindo futhi, mhlawumbe ngesilinganiso esiphindwe kabili kunesisindo sangaphambilini.

• Yimaphi amaphutha esiwenza ngemva kokudla ukudla nokwehlisa isisindo?

Abantu abaningi, ngemva kokuqeda ukudla okunempilo, nokufinyelela isisindo esifanele, baqala ukushintsha indlela yabo yokuphila futhi babuyele emikhubeni emibi yokudla eyalandelwa ngaphambi kokuzibophezela kwabo ekudleni okunempilo. Babuyela ekudleni inqwaba yokudla, ikakhulukazi amaswidi nokudla okuthosiwe. Futhi ukukhetha kwabo kuphendukela ekudleni okungenamsoco, beqa ukudla kwasekuseni, badle ukudla okunzima ebusuku ngaphambi kokulala, futhi abayenzi imidlalo. Ukuze ugweme ukwehla okunjalo, ukudla okudlayo kufanele kuholele ekushintsheni kokuziphatha okungapheli emikhubeni yokudla nokukhetha indlela yokuphila. Ukuze ufeze lokhu, qiniseka ukuthi udla ukudla okunempilo, okunokulinganisela okukugcina uzizwa ugcwele kuyilapho uhlinzeka ngezinketho ezihlukahlukene zawo wonke amaqembu okudla.

• Kungakhi ukudla okufanele sikudle emini?

       Ukuhlela ukudla phakathi nosuku kungenye yezindlela ezibaluleke kakhulu esingazilandela ukuze sigcine isisindo esifanele ngemva kokuncipha.Kungcono ukudla amanani athile ekudleni oku-3 okuyinhloko, njengoba ukuyeka ukudla kukwenza uzizwe ulambile futhi ulambile. kungenzeka ukuthi udle inani elikhulu lokudla esidlweni esilandelayo. Futhi ingaxutshwa nokudla okuyinhloko ngokudla okulula, okunempilo (2-3) ngosuku.

I-Clinical Dietitian Mai Al-Jawdah iphendula imibuzo ebaluleke kakhulu ekunciphiseni isisindo