Ukudla okunempilo sekungenye yezihloko ezixoxwa kakhulu ezingxoxweni nasezinkundleni zokuxhumana. Kodwa-ke, ochwepheshe bezokudla okunempilo bebelokhu bethumela umyalezo ocacile: ukudla okuthembisa imiphumela esheshayo ngemikhawulo enzima akuvamile ukusebenza ngokuhamba kwesikhathi . Esikhundleni sokucabanga kakhulu ngemikhawulo, ochwepheshe bezokudla bakhuthaza indlela eguquguqukayo nengokoqobo, esekelwe ezinguqukweni ezincane nezisimeme.
Lesi simo asiyona into eyenzeka ngengozi. Ochwepheshe abaningana abaxoxile bayavuma ukuthi isihluthulelo asisikho ekuqedeni ukudla, kodwa ekufundeni ukudla kangcono , ukubeka phambili imikhiqizo emisha, nokufuna iseluleko sochwepheshe uma kudingeka. Ubufakazi busekela iqiniso lokuthi imikhuba eqhubekayo inethonya elikhulu kunanoma yikuphi ukudla okuthandwayo.
Ukwehluleka kokudla okunemingcele
Elinye lamaphuzu ochwepheshe bezokudla abavumelana kakhulu ngawo ukuthi ukudla okunemingcele eminingi kuzohluleka. U-Ismael Galancho, isazi sokudla okunempilo kanye nochwepheshe wesayensi, uchaza ukuthi imikhawulo enzima idala umphumela wokubuyela emuva ngoba ubuchopho buphendula ngokwandisa isifiso salokho okwenqatshelwe. Lokhu "kuvinjelwa kwengqondo" kusho ukuthi, ngisho nangaphambi kokuqala ukudla, sesivele sicabanga ngokudla esingeke sikwazi ukukudla, okwandisa ukukhathazeka kanye namathuba okushiya uhlelo.
Ngakolunye uhlangothi, uLourdes de la Bastida, isazi sokudla okunempilo eQuirónsalud Córdoba Hospital, utusa ukugwema izinhlelo ezidinga kakhulu ezingaholela ekukhungathekeni. Ngokolwazi lwakhe, iziguli eziqala ngemigomo emincane, engokoqobo zivame ukwenza izinguquko zibe ngaphakathi cishe ngesonto. Unezela ngokuthi ukuvimbela ngokuphelele imikhiqizo ethile kwandisa izifiso zayo kuphela.
Okunye okuphakanyiswe yibo bobabili ochwepheshe ukuguquguquka. UGalancho ukhuthaza ukudla okuguquguqukayo, okuvumela ukufakwa kwezinto ozikhethayo ngaphandle kokuzenza zibe yinkinga. Ngale ndlela, kokubili ukwakheka komzimba kanye nobudlelwano obunempilo nokudla kuyakhuthazwa.
Ukubaluleka kokuhlela nokudla kwangempela
Ukuze ulondoloze ukudla okulinganiselayo ngaphandle kokusebenzisa imingcele, ukuhlela kubalulekile. ULourdes de la Bastida uphakamisa ukuhlela ukudla kwakho kwaleli sonto nokwenza uhlu lokuthenga ukuze ugweme ukwenza izinto ngendlela entsha, okuvame ukuholela ekukhetheni okunempilo okuncane. Uphinde ancome ukubeka phambili ukudla okusha, kwezinkathi ezithile kumalungiselelo alula njengemifino, amasaladi e-legume, i-gazpacho, noma amasobho.
Elinye icebiso elilula ukwandisa ukudla kwakho izithelo. Ukudla izingcezu ezimbili noma ezintathu ngosuku, ezisatshalaliswa ekudleni kwakho, kukusiza ukuthi uthole ukudla okuphelele nokunomsoco. Ngendlela efanayo, isazi sokudla okunempilo u-Álvaro Vargas, owaziwa nge-podcast yakhe ethi 'A comer se aprende' (Ukudla Kufunda), ugcizelela ukuthi ama-carbohydrate awawona isitha ; into ebalulekile ukukhetha izinhlobo zokusanhlamvu okuphelele njengesinkwa sikakolweni, i-pasta, ilayisi, noma i-quinoa. Ngisho nesangweji ingaba nempilo uma yenziwe ngesinkwa sikakolweni esigcwele esingu-100%, i-hummus, i-avocado, utamatisi, kanye ne-arugula.
UVargas uphinde aphikise inganekwane yokuthi amasaladi ayisidlo esiseceleni nje. Uma elungiselelwe kahle, angaba isidlo esikhulu esinomsoco kakhulu. Isihluthulelo ukufaka umthombo omuhle wamaprotheni, amafutha anempilo, kanye nemifino ehlukahlukene, uhlale ufuna izitsha zepasta ezinempilo kanye nezinketho ezilula.
Izithasiselo: Akuzona izinketho zokuqala
Ukukhathazeka ngokusebenza kahle kanye nempilo kuye kwabangela ukusetshenziswa kwezithako zokudla, kodwa ochwepheshe baxwayisa ngokuthi izithako zokudla akufanele zithathe indawo yokudla okunempilo . UJulio Sabio, isazi sokudla okunempilo, uthi emsebenzini wakhe ubona abantu abaningi bekhathazekile kakhulu ngokuthi yisiphi isithako okufanele basithenge kunokuthuthukisa ukudla kwabo. Isincomo sakhe ukuthi uqale utshale imali kuchwepheshe wezokudla ongakufundisa indlela yokudla kahle, bese kuthi lapho kuphela, uma kudingeka, ucabangele noma yiziphi izithako zokudla.
USabio uveza ukuthi izithasiselo eziningi, njengempuphu yamaprotheni, i-magnesium, nama-multivitamin, zithengwa ngokungadingekile. Ekudleni okuhlukahlukene, lezi zakhi zitholakala ekudleni. Ngaphezu kwalokho, ukudla amaprotheni amaningi kunalokho okudingekayo akuhumushi imisipha eminingi; okungaphezulu kuyasuswa noma kusetshenziswa njengamandla. Imithombo engcono kakhulu yamaprotheni yizindumba, i-tofu, inhlanzi, amaqanda, nemikhiqizo yobisi, hhayi ama-protein shake.
Isazi sokudla sigcizelela nokuthi isisekelo sayo yonke into ukuqeqesha, ukudla kahle, nokuphumula . Izithasiselo, noma kunjalo, ziyisithasiselo, hhayi esinye esikhundleni sazo.
Indima yomsebenzi womzimba nokuphumula
Isimiso esinempilo asigcini ekudleni kuphela. I-Lourdes de la Bastida isikhumbuza ukuthi umsebenzi womzimba, ukuphumula okwanele, kanye nokulawula ukucindezeleka kubaluleke ngokulinganayo . Kulabo abaphila impilo yokuhlala phansi, ukuqala ngokuhamba imizuzu engama-30 nsuku zonke kuyisinyathelo sokuqala esihle. Ukuthatha izitebhisi, ukwehla esitobhini sebhasi kusenesikhathi, noma ukupaka kude nakho kuyizinketho ezinhle.
UJulio Sabio uyavuma ukuthi ukuvivinya umzimba kubalulekile ukuze kufezwe izinguquko ezihlala njalo. Ngaphandle kokuzilolonga ngokomzimba, noma yikuphi ukudla kulahlekelwa ukusebenza kahle kwakho. Ngaphezu kwalokho, ukuphumula kubalulekile ukuze ululame futhi usebenze kahle. Ochwepheshe bezokudla batusa ukulala ngokwanele futhi ungakunaki, njengoba kuthonya ngqo isifiso sokudla kanye nokukhetha ukudla.
Ngamafuphi, ochwepheshe bezokudla ababonisiwe bayavuma ukuthi isihluthulelo sokudla okunempilo asikho ekudleni okunemingcele, kodwa sisekulandeleni imikhuba eqhubekayo . Ukuhlela ukudla, ukukhetha ukudla okusha, ukufaka umsebenzi womzimba, nokufuna iseluleko sochwepheshe kuyizinto eziphumelela kakhulu zokuthuthukisa impilo yesikhathi eside. Ukukhohlwa izithasiselo ezingadingekile kanye nokuvinjelwa okuphelele kuyisinyathelo sokuqala sokushintsha kwangempela.
