Ngexesha lokukhulelwa iingxaki ezahlukeneyo zinokwenzeka, enye yezona zixhaphakileyo zezi isifo seswekile. Njengakwezinye iintlobo zesifo seswekile, esi sifo sibonakaliswa ngu iiseli azinakukwazi ukuyichola ngokufanelekileyo i-glucose. Evelisa amanqanaba aphezulu oku egazini, anokubangela iingxaki zempilo kumama nakusana oluzayo.
Abanye abantu basetyhini banesifo seswekile sokukhulelwa ngenxa yengxaki yehomoni. Nangona kunjalo, kwiimeko ezininzi isifo seswekile inokuthintelwa ngokutya okufanelekileyo. Ezi ngcebiso zilandelayo ziya kukunceda ekuthinteleni esi sifo, ke kuyacetyiswa ukuba uqale ngazo kwanaphambi kokuba ukhulelwe. Sukulinda ukuba ube neziphumo zovavanyo lokuqala lweglucose yegazi, thintela isifo seswekile sokukhulelwa kwaye uya kuthintela iingxaki zokukhulelwa kwakho.
Ukutya ekukhulelweni ukukhusela isifo seswekile
Zininzi izinto ezichaphazela isifo seswekile, njengoku ubudala, izifo zangaphambili, ubunzima bomfazi okhulelweyo okanye iindlela zokutya ngaphambi kokukhulelwa. Kwezi meko, ugqirha olawula ukukhulelwa okanye umbelekisi, ngabo abenza ulawulo lwezi zinto, ukuze babone ukubonakala kweswekile ngokukhawuleza, ukuba ivela ngolo hlobo.
Kodwa phakathi kokuqeshwa kwezonyango okulandelayo kunye novavanyo olwenzeka ngexesha lokukhulelwa, iiveki ezininzi zihlala zidlula. Ngeli xesha, ingxaki inokuvela kwaye inokuthatha iintsuku ezininzi ngaphambi kokuba ifunyanwe kwezonyango. Ke, Akufanele ukutyeshele ukutya kwakho ukusuka kumzuzu wokuqala wokukhulelwa kwakho, ke unokuthintela oku kunye nezinye iingxaki.
Ukutya kudlala indima ebalulekileyo ngexesha lokukhulelwa. Yonke into oyityayo ichaphazela ngqo ukukhula komntwana wakho. Ke ngoko, kufuneka uqiniseke ukuba yonke into oyityayo iphilile kangangoko ukuze nefuthe ekukhuleni komntwana wakho ozayo. Yitya kakuhle, yahlukahlukene, ilungelelene, ungalambi kodwa ungatyi kutya okungenampilo. Ezi ngcebiso ziya kukunceda.
Ukutya okuthintela isifo seswekile
Ukuze umzimba wakho ufumane zonke izondlo eziyimfuneko ekukhuleni kokukhulelwa ukuba uchaneke, kuya kufuneka ulandele ukutya okwahlukileyo kakhulu. Musa ukuphelisa nakuphi na ukutya, nje khetha abo banamafutha amancinci kwaye ulumkele indlela obapheka ngayo. Ukuze ukutya kwahluka kwaye kulungelelaniswe, kufuneka iqulethe:
- Iziqhamo kunye nemifuno.
- Intlanzi, okt amanqatha, atyebile kwi-Omega3 fatty acids.
- Ukutya kwamaqela onke, kuhlala ukhetha amalungu angamarhoqorhoqo.
- Amafutha asempilweni, njengeoyile yomnquma okanye iavokhado entsha.
Ukutya okuninzi ngosuku
Umzimba wakho kufuneka ugcine ukugcinwa kwamanqatha imini yonke, ke kuya kufuneka utye ukutya okuncinci okusasazekayo imini yonke. Isidlo sakusasa sesona sidlo sibaluleke kakhulu, njengoko ikukuphula ukutya yobusuku. Yitya isidlo sakusasa esiquka iziqhamo, ubisi, iisiriyeli kunye neeprotein. Kwizona zidlo zibaluleke kakhulu zosuku, qiniseka ukuba unikwa imifuno kunye neprotein yezilwanyana, nokuba yinyama okanye intlanzi.
Ukuphumla kwemini, Kuya kufuneka ube nokutya okulula oku-3 okanye oku-4Ngexesha lakusasa nasemva kwemini ungaba neyogathi ngamandongomane, umzekelo. Ngaphambi kokuba ulale, yiba nokufakwa kwezinye iicookies, ewe, xa kunokwenzeka ukhethe iimveliso ngaphandle kweswekile. Inkqubo ye- i-oatmeal eyenziwe kunye necookie cookies bagqibelele ukucinezela izinyo eliswiti kwaye basempilweni ngokupheleleyo.
Yitya ukutya okutyebileyo kwifayibha
Ifayibha sisitshixo ekuthinteleni isifo seswekile, kuba ukuba umzimba ufumana ifayibha eyaneleyo, kunjalo kuthintela utshintsho kumanqanaba eswekile. Thatha iinkozo ezipheleleyo, amandongomane, iimbotyi, imifuno kunye neziqhamo ngobuninzi, kuba kukutya okutyebileyo kwifayibha. Kwelinye icala, ukugcina ukuhamba ngokuchanekileyo kwamathumbu kuya kukunceda uthintele hemorrhoids eyoyikekayo emva kokubeleka.
Ukongeza ekulandeleni ukutya okunesityebi, okwahlukeneyo, okulinganiselayo kunye nokuphakathi, ukuzilolonga rhoqo kuya kukunceda kuthintele isifo seswekile, kunye nezinye iingxaki xa ukhulelwe. Hlala usebenza ngeli xesha kwaye unokukuphepha oku kunye nezinye iingxaki ezivela ekutyebeni kakhulu kunye nokuhlala phantsi.