Uma owesifazane ekhulelwa, uthola okuningi camathiphu wokuthi ukudla kwakho kufanele kube kanjani ngalesi sikhathi. Ekuhambeleni kokuqala kodokotela, umama okhulelwe uthatha izincomo eziningi aye nazo ekhaya ngokudla ukuze asize ingane yakhe ikhule kahle. Kepha futhi ukuze umama aphile kahle kukho konke ukukhulelwa kwakhe.
Kodwa kwenzekani lapho ngemuva kokubeletha? ukuthi ngokuvamile, abesifazane abaningi basala bengenalo nhlobo ulwazi kufanele ushintshe kanjani indlela odla ngayo kusukela lapho. Uma lokhu kuyindaba yakho futhi ungenaso isiqiniseko sokuthi kufanele wenze ushintsho oluthile, noma yikuphi ukudla ongakuthatha noma ongakwazi ukukudla kusukela manje kuqhubeke, qhubeka ufunda imininingwane elandelayo. Uzothola izeluleko ezithakazelisa kakhulu maqondana nezondlo, eziqondene nalesi sigaba esisha sempilo yakho.
Kubaluleke kakhulu ukuthi unakekele indlela odla ngayo ngemuva kokubeletha, hhayi kuphela ukubuyisa isibalo sakho kepha futhi nokuba nempilo futhi uqine. Njengamanje udinga impilo enhle kakhulu futhi ube namandla anele okunakekela ingane yakho. Ngokunakekela lokho okudlayo ungathuthukisa izindlela zakho zokuzivikela ukuze ugweme ukugula, ngoba ukukhathala nokuntuleka kokulala kuvame ukuholela kulezi zifundazwe.
Khulisa ukuzivikela kwakho ngemuva kokubeletha
Njengoba usuvele wazi, ukudla okunempilo kusekelwe ibhalansi nokusetshenziswa ikakhulukazi kokudla kwemvelo njengemifino, izithelo noma amantongomane phakathi kwabanye. Kepha ngaphezu kokudla okunempilo, ungafaka nokudla okuthile ekudleni kwakho ukuze thuthukisa ukuzivikela kwakho.
Izithelo
Izithelo zingukudla okunikela kakhulu ngamavithamini namaminerali, okubalulekile ukushaja umzimba ngokuzivikela. Izithelo eziningi ziqukethe uvithamini C, ikakhulukazi izithelo ezisawolintshi njengamawolintshi, i-kiwi noma izithelo ezibomvu. Thatha izithelo ikakhulu ekuseni futhi uvikele amajusi, ngale ndlela uzobe uthatha wonke amavithamini kanye nefayibha equkethe izithelo ezintsha.
Imifino
Imifino enamahlamvu aluhlaza njengesipinashi noma i-chard iqukethe uvithamini K, umsoco obalulekile we buyisela izicubu okuthi ngesikhathi sokubeletha zilimele.
Imidumba
Imidumba ngokujwayelekile ibaluleke kakhulu kunoma yikuphi ukudla, ngenxa yokuqukethwe kwayo okuphezulu kwefayibha, amaminerali kanye namavithamini. Kepha ukwandisa ukuzivikela, ukwandisa ukusetshenziswa kwamalenti ekudleni kwakho.
Izinongo
Kukhona ukudla okuningi okusetshenziselwa ukwengeza ukunambitheka ekudleni, futhi ukusetshenziswa kwabo ngokuvamile akunikezwa ukubaluleka. Kodwa kukhona ukudla okufana ne-paprika, i-garlic noma i-parsley, okunikeza izinzuzo eziningi zezempilo, kuyanda ukuzivikela ngenxa yegalelo layo eliphakeme lamavithamini.
Omega 3
I-Omega 3 ingamafutha abalulekile okunamafutha ukuze umzimba usebenze kahle, impela ngesikhathi ukhulelwe ibivele ifakiwe ezincomweni zezokwelapha. Faka ekudleni kwakho ukudla okuqukethe I-omega 3, izokusiza ukuthi uhlale uphilile nangezivikelo zakho phezulu. Ungathola i-omega 3 ekudleni okuningi, yize uyithola ezinhlanzini ezinamafutha ezinjenge-salmon, sardines noma i-trout.
Kepha i-omega 3 iyatholakala tholakala kokunye ukudla okuningi ngakho-ke uma kunjalo i-vegan noma uzithanda kakhulu izinhlanzi, ungathola le nto ebalulekile kumikhiqizo efana nale:
- I-Los amaqanda
- Ama-walnuts nezinye izithelo ezomisiwe
- Imbewu yefilakisi neye-chia
- Ngobisi
- Kusoya nakho konke okuphuma kukho
Yenza ukubonisana nesazi sokudla
Ngokufaka lokhu kudla ekudleni kwakho ungathuthukisa ukuzivikela kwakho kanye nempilo yakho kukonke. Noma kunjalo, uma ngesikhathi sokukhulelwa kwakho uzuze isisindo esiningi kakhuluKubalulekile ukuthi uzifake ezandleni zochwepheshe. Ngale ndlela, ngaphezu kokululama ngokomzimba, uzobe ukukwenza ngendlela enempilo futhi ngaphandle kokubeka impilo yakho nengane yakho engcupheni.
Khumbula ukuthi ngalesi sikhathi ingane yakho incike kuwe kuphela, udinga ukuthi uqine futhi ube nempilo ukuze ukwazi ukuyinakekela. Gwema ukuzincisha ukudla wedwaZingaba yingozi kakhulu futhi nangaphezulu uma wondla ingane yakho ngokumncelisa ibele.
Ungabeki impilo yakho engcupheni