Ekuqaleni konyaka sifunde kule ndatshana ye-BBC ukuthi, Mhlawumbe kuyinsumansumane ukuthi 'ibhulakufesi yisidlo esibaluleke kakhulu sosuku'. Bheka, sikucabangile futhi kwafakwa ngaphakathi, futhi angimangali ngoba sekuyiminyaka eminingi ngilalela leyo nkulumo ebhalwe inhloli, uyayikhumbula? "Yidla ibhulakufesi njengenkosi, yidla njengenkosana futhi udle njengesinxibi" (Kwakunjalo, akunjalo?). Nokho, ukudla ibhulakufesi kubalulekile, kangangokuthi ngokusho kwabanye ososayensi bokudla, amandla engawathola kithi kufanele abe phakathi kwamaphesenti angama-20 nama-25; kepha asikudlulisanga ngokweqile?
Ngokwethu, into enengqondo kunazo zonke ukukunikeza imininingwane esesikhathini kakhulu, ngakho-ke sizothi cha, ibhulakufesi akusona isidlo esibaluleke kakhulu sosuku '(njengoba bengingasho UJuan Revenga, kusuka ku- "El Comidista"), ngoba uma sifuna ukukucabanga kanjalo, singadla ngokweqile ekuseni, futhi kunokuba sisebenze, asinamandla okubhekana nemisebenzi ehlukahlukene eyenziwa yizingane nabantu abadala ngesikhathi sokuqala sosuku, futhi kuze kube semini, ngokusho sifunde kumaBlogs Sportlife.
Yisikhathi lapho abancane beya khona esikoleni (imvamisa kuqala kusesekuseni 'ezikoleni zasekuseni), abadala basebenze; Kepha sisebenzisa futhi ithuba (abavuka ekuseni bayazi ukuthi ngikhuluma ngani) ukuhlanza indlu kancane, ukubeka imishini yokuwasha, ukuphuma nesinkwa noma ukuzivocavoca umzimba kancane. Konke lokhu kanye nemisebenzi yenhlangano: cabanga ngokudla okulula esizokuyisa emva kwekilasi (uma behlala endaweni yokudlela yesikole), balungise amafomu wentela esizoyikhokha, sibuyekeze icala lezingane, siphrinte umsebenzi -umfana oneminyaka yobudala ukubuze ngo-14 ebusuku (usembhedeni). Noma kunjalo, ukondliwa kahle ekuseni ukuqhubeka, kuyadingeka, kepha ngaphandle kokusidlula, noma awusakhumbuli ukuthi uzizwa kanjani ngemuva kwesidlo esiningi?.
Yiba nesidlo sasekuseni esanele nje, kepha kuthiwani ngesidlo sasekuseni?
UMiguel Ángel Rabanal naye uyakuveza lokho wonke umuntu angadla ibhulakufesi ngokwalokho akuthandayo, ngaphandle kokuphazamiseka, futhi kucatshangelwa lokho ushukela okweqile futhi amafutha ayingozi yebo noma yebo. Ngaphezu kwalokho, iseluleko sokudla ngesikhathi nokuzola sisasebenza, cabanga ukuthi ngale ndlela kulula ukusebenzisa ukudla okunempilo (ukugeza amagilebhisi akusikho ukuchitha isikhathi, kepha uma unemizuzu engu-5 yokudla, ucabanga kanjalo) . Ngamafuphi, iyathathwa kancane, kepha ukuba nesilinganiso, ngiyaqonda.
Angidli i-gluten, futhi yize phakathi nesikhathi sonke sosuku angiwadli amalungiselelo okubhaka noma amaqebelengwane 'ngaphandle' (ngaphandle kwama-gluten, ngiqonde) ngebhulakufesi i-mini muffin nokuwa kwekhofi; Ekuboneni kokuqala ipentshisi lendodakazi yami liphilile, kepha udla isemishi ngesikhathi sekhefu, futhi ngidla ipheya phakathi kwamabili, ngakho kuzo zombili izimo kukhona ukulingana. Ngendlela, i-athikili ekhonjiwe iletha iziphakamiso ezithile.
Izingane ezingafuni ukudla ibhulakufesi.
Manje kufanele sisho ukuthi akukho lutho olwenzekayo, ngoba yize sikholelwa ezinzuzweni zokuya ekilasini nokudla okuthile esiswini, siyazi nokuthi ukuphoqa kunonya futhi akusizi ngalutho. Kwesinye isikhathi lokho 'okukondlayo' impela ukuxhumana nabazali nesikhathi sobudlelwano ngaphambi kosuku lwesikole.
Noma kunjalo Uma ubeka ingqondo yakho kukho, uzothatha isikhathi ukuhlela nokunikela ngezinsiza ezahlukahlukene zosuku ngalunye. Hlala kude nama-clichés nezincomo ezisemthethweni (izithelo + zama-carbohydrate + okobisi), kuzoba lula. Uma kukhona ama-apula, cwecwa elilodwa bese usika endishini maphakathi netafula, unaso isinkwa? Ukuthosiwe kanye namafutha nocezu lwe-ham kuhle kakhulu. Zama, shintsha futhi uzivumelanise nezingane zakho, noma ngabe zifuna ukudla ibhulakufesi noma cha.
Kungani kukholakala ukuthi ibaluleke kangaka?
Omama nobaba banamuhla bakhule becabanga ukuthi isidlo sasekuseni esihle kakhulu bekuyizwekazi: ithileyi eligcwele ukusikeka okubandayo, imikhiqizo yobisi, ujusi wemvelo kanye / noma izithelo namabele noma okuphuma kuwo, bengilokhu ngizibuza ukuthi 'ngubani ongakulungela konke lokho esiswini '. Kepha angifuni ukukhuluma ngezinganekwane noma izinkolelo kuphela, ngoba kuze kube yisikhathi esifushane esedlule sitshelwe ukuthi uma sidla isidlo sasekuseni 'esihle' sizokugwema okunye ukungena okuncane noma okuncane kwekhalori njalo ekuseni, nokuthi indima yebhulakufesi ukuvikela ukukhuluphala.
I-athikili eshiwo ngenhla ye-BBC ikhomba ocwaningweni olukhulu olushicilelwe kwi-American Journal of Clinical Nutrition, engatholanga mehluko phakathi kwabantu abakhuluphele ngokweqile abadle ibhulakufesi izinyanga ezine, nalabo ebebedla ibhulakufesi. Kungenzeka-ke, ukuthi imikhuba yomuntu ophilile ithonye kakhulu ekugcineni isisindo esifanele. Isibonelo, ngaphandle kokudla kwasekuseni, labo abazivocavoca nsuku zonke, futhi badle ukudla okunomsoco, kunzima kubo ukukhuluphala.
Futhi ekugcineni, ezinye izincomo ezivela kithi kuqhubeke 'yini ongafanele ubanikeze yona kwasekuseni', uma kwenzeka bekuphakela.