Kungani ukudla ngendlela enempilo kubaluleke kangaka?
Kusukela kwaqala ukwenziwa imithi bekulokhu kwaziwa ukuthi ukudla esikudlayo kunomthelela omkhulu empilweni yethu. U-Hippocrates, owayengomunye wobaba bokuqala ukusungula imithi yasentshonalanga wafinyeza lokhu ngokuthi: “Vumela ukudla kube umuthi wakho”. Lokhu kusitshela ukuthi ukudla esikudlayo kuyisici esisemqoka ekuvimbeleni nasekwelapheni izifo eziningi.
Sinamandla amakhulu okukwazi ukwenza izinqumo nsuku zonke ngempilo yethu, ngezinqumo esizenzayo ngokuphathelene nokudla esikudlayo. Kuyaziwa ukuthi ukukhuluphala kubangela izifo eziningi ezingaba nomthelela ezingeni lokuphila kwakho. Ukunciphisa umzimba kuqala esitolo sokudla lapho sikhetha izinto esizozidla.
Isinyathelo sokuqala sokulawula izifo eziningi, njengesifo sikashukela, umthamo ophakeme wegazi kanye nesifo senhliziyo, ukwenza izinguquko endleleni yokuphila, ikakhulukazi ukudla esikudlayo.
Ngokuhamba kwesikhathi, thina bantu siye sazama ukwenza ukuphila kwethu ‘kwabe lula’ ngokwenza ukudla kuhlale isikhathi eside futhi kunambitheke kamnandi kakhulu. Ezimweni eziningi, lapho sisebenzisa lezi zindlela zokuphrosesa ukudla, silahlekelwa izinzuzo ezingokwemvelo zalokho kudla lapho sekuphrosesiwe.
Kuyini ukudla ‘okucwengisisiwe’ kanye ‘nokuphrosesiwe?
Nazi ezinye izincomo zokuthi ukudla okunempilo kubukeka kanjani:
- YIdla izinhlobonhlobo zokudla okuhlukene
- Yenza ukudla okunesitashi (njengombila nesinkwa) kube yingxenye yakho konke ukudla. Khetha ukudla okunesitashi okungenawo amafutha engeziwe, ushukela noma usawoti kukho. Ungabi nengxenye enkulu yesitashi, kunalokho faka imifino
- Yidla imifino eminingi. Acebile ngamavithamini namaminerali, okuyizinto umzimba wakho ozidingayo ukuze ube nempilo. Yidla imifino ekudleni okukodwa noma kabili nsuku zonke. Pheka imifino ngamafutha amancane noma angeziwe, ushukela nosawoti.
- Yiba nezithelo njengesidlo phakathi kokudla.
- Yidla ubhontshisi owomile, uphizi ohlukanisiwe, udali kanye nesoya njalo. Lokhu kudla kuzosiza umzimba wakho uhlale unempilo ngokumelene nezifo ezifana nesifo senhliziyo, isifo sikashukela kanye nezinhlobo ezahlukene zomdlavuza.
- Izinhlanzi, inkukhu, inyama enamafutha amancane, noma amaqanda angadliwa nsuku zonke. Akudingekile ukuthi udle inyama nsuku zonke. Ukudla izithelo nemifino okukhulunywe ngenhla kunempilo. Zama ukungawudli ushizi omningi, ngoba unamafutha amaningi nosawoti.
- Ubisi, amasi noma iyogathi kuhle ukuba nawo.
- Zama ukugwema ukudla okugayiwe, ukudla okucolisisiwe
Phuza amanzi amaningi
- Phuza izingilazi ezingu-6-8 zamanzi usuku lonke
Yehlisa ukuthi udla usawoti ongakanani, ushukela, amafutha kanye nebhotela
- Ukuba nosawoti omningi nsuku zonke kungadala izifo ezifana nomfutho wegazi ophezulu (high blood pressure).
- Ukudla amafutha amaningi nakho kungaba yingozi enhliziyweni yakho. Zama ukungapheki ngamafutha amaningi nebhotela.
- Ushukela omningi nsuku zonke ungabangela isifo sikashukela. Zama ukuthi ungabi noshukela etiyeni nasekhofini futhi uzame ukungaphuzi iziphuzo ezinoshukela njengeziphuzo ezibandayo nejusi yezithelo.
Ukudla ngendlela enempilo nakho kumayelana nokuthi udla kangakanani.
- Kunconywa ukuba ube nesidlo sasekuseni, sasemini nesakusihlwa nsuku zonke.
- Kufanele uzame ukwaba ukudla kwakho ukuze ungalambi lapho usuqedile ukudla kodwa futhi akufanele udle ngokweqile futhi uzizwe ugcwele ngemva kokudla kwakho.
- Kufanele uzame ukunciphisa ukudla okulula phakathi kwezidlo ezinkulu futhi ube nakho konke ngokulinganisela.
Kuyini ukudla ‘okucwengisisiwe’ kanye ‘nokucutshungulwa’?
Sishilo ngenhla ukuthi kufanele uzame ukugwema ukudla okucolisisiwe noma okugayiwe. Kodwa lokhu ngokuvamile kungaba yigama elididayo. Ukudla okugayiwe wukudla okugayiwe ngandlela thize ukwenza ukudla kuhlale isikhathi eside futhi/noma kunambitheke kangcono. Ezimweni eziningi, lapho sisebenzisa lezi zindlela zokucubungula ukudla, silahlekelwa ubuhle bemvelo lokho kudla okwake kwaba nakho.
Ake sithathe isinkwa esimhlophe njengesibonelo. Ufulawa osetshenziselwa ukwenza isinkwa esimhlophe usucolisisiwe kakhulu. Ngokuvamile, okusanhlamvu kuqukethe izingxenye eziningi, ngayinye enezinzuzo ezihlukene zokudla okunomsoco, okuhlanganisa i-fibre, amaprotheni, amavithamini nama-carbohydrate noma ushukela. Nokho, ukuze kukhiqizwe ufulawa omhlophe, lokhu okusanhlamvu kukhunyulwa kube ingxenye enohlobo oluthile lukashukela. Ngokudla isinkwa esimhlophe, udla ingxenye encane yokusanhlamvu ngokuvamile okunempilo enhle. Lesi sibonelo singasetshenziswa kunoma yini lapho kusetshenziswa khona lo fulawa ocolile noma ushukela, njenge-pasta, amakhekhe njll.
Mayelana nenyama, kukhonjisiwe ukuthi ukucubungula inyama yemvelo ukuze ihlale isikhathi eside njenge-viennas, upholoni nezinye izinyama ezigayiwe, kuyingozi kakhulu empilweni yakho. Inyama egayiwe egcinwe ngezindlela ezingezona ezemvelo, njengokugcwala kukasawoti kanye nama-sulphate amaningi. Lolu hlobo lwenyama nalo luye lwabonakala lubangela isifo senhliziyo nomdlavuza wamathumbu.
Kulula ngempela ukuthenga ukudla okuhlala phakade eshalofini lakho noma efrijini, kodwa lena akuyona indlela engokwemvelo yokudla ukudla. Kodwa kubalulekile ukucabangela ukuthi ngokuhamba kwesikhathi, ukudla lokhu kudla kungabangela umthwalo omkhulu empilweni yakho, ngokuthinta impilo yakho.
