Yikuphi Ukudla Okufanele Ukudle Futhi Ukugweme Phakathi Nenkathi Yakho

Ah, isivakashi sanyanga zonke-izikhathi zingaletha i-rollercoaster yemizwa nokungakhululeki ngokomzimba. Kodwa ungesabi, ngoba isihluthulelo sokugibela okushelelayo sisekhishini lakho. Awukwazi ukubafisela kude. Ongakwenza ukubhekana nazo ngendlela engcono kakhulu. Kule bhulogi, sizodalula isikhali esiyimfihlo: ukudla okulungile. Kusukela kumajaqamba apholile kuya ekukhuliseni umoya, sizohlola uhlu lokudla olukhethwe ngokucophelela olungenza izinsuku zakho zokuya esikhathini zilawuleke futhi zijabulise. Valelisa kulezo zifiso ezesabekayo futhi wamukele umjikelezo wokuya esikhathini ojabulisayo, onempilo onamandla ondlekile.

Ukudla Okungu-15 Okuzokudla Phakathi Nezikhathi

Nakhu ukudla okuyi-15 okufanele ucabange ukukuhlanganisa ekudleni kwakho phakathi nezikhathi, kanye nokunye okufanele ukugweme:

Ukudla Okungadliwa Phakathi Nezikhathi:

1. Okuhlaza Okunamaqabunga Okumnyama: Isipinashi, i-Kale, ne-Swiss chard inothe ngensimbi, engasiza ukulwa nokukhathala futhi igcwalise igazi elilahlekile.
2. Uhlobo lwenhlanzi: Igcwele i-omega-3 fatty acids, i-salmon inganciphisa ukuvuvukala futhi inciphise ubuhlungu bokuya esikhathini.
3. Ubhanana: Ephakeme nge-potassium, ubhanana ungasiza ekulawuleni umfutho wegazi futhi unciphise ukuqunjelwa.
4. I-Ginger: Eyaziwa ngezindawo zayo zokulwa nokuvuvukala, i-ginger ingadambisa amajaqamba okuya esikhathini.
5. I-Turmeric: Lesi sinongo sine-curcumin, enganciphisa ubuhlungu nokuvuvukala.
6. I-Chocolate Emnyama: Zitike ngoshokoledi omnyama ngokusesilinganisweni ukuze uthuthukise imizwa futhi ukhululeke ezifisweni.
7. I-broccoli: Iqukethe i-fiber namavithamini angadambisa izinkinga zokugaya ukudla kanye nokuqunjelwa.
8. Amantongomane: Ama-alimondi, ama-walnuts, nama-cashew anikeza i-magnesium, engadambisa amajaqamba.
9. Amajikijolo: Ecebile kuma-antioxidants, amajikijolo asiza ukulwa nokuvuvukala.
10. Amawolintshi: Iqukethe uvithamini C omningi, amawolintshi aqinisa amasosha omzimba futhi asiza ukumuncwa okusansimbi.
11. Okusanhlamvu Okuphelele: I-Oats, irayisi elinsundu, nequinoa inikeza amandla aqhubekayo futhi inciphisa ukuguquguquka kwemizwelo.
12. I-yogurt: Ama-probiotics ku-yogurt angathuthukisa ukugaya futhi anciphise ukuqunjelwa.
13. Amanzi: Ukuhlala u-hydrated kubalulekile ukuvimbela ukugcinwa kwamanzi nokugcina impilo yonke.
14. Itiye le-Chamomile: Eyaziwa ngezindawo zayo ezipholile, itiye le-chamomile lingadambisa amajaqamba nokukhathazeka.
15. I-Lean Protein: Inkukhu, i-tofu, nobhontshisi kunikeza imisoco ebalulekile yamandla nokusebenza kwemisipha.

Ukudla Okufanele Ukugweme Phakathi Nezikhathi

• I-caffeine: Ingandisa ukukhathazeka futhi yandise amajaqamba okuya esikhathini.
  • Kungani kufanele ugweme: I-caffeine ingenza ukukhathazeka kubi futhi kwande ama-cramps.
  • Ukuthi kuthinta kanjani phakathi nezikhathi: Kungakwenza uzizwe wethukile futhi kwenze amajaqamba alimale kakhulu.
• Ukudla Okugayiwe: Kuphezulu ku-sodium noshukela, lokhu kungenza kube kubi ukuqunjelwa kanye nokushintshashintsha kwemizwelo.
  • Kungani kufanele ugweme: Lokhu kudla kunosawoti omningi noshukela, okwenza ukuvuvukala futhi imizwa iyashintshashintsha kakhulu.
  • Kuthinta kanjani phakathi nezikhathi: Uzozizwa uqunjelwe kakhulu futhi uguquguquke.
• Ukudla Okunamafutha: Ukudla okuthosiwe nokunamafutha kungandisa ukuvuvukala nokungakhululeki.
  • Kungani kufanele ugweme: Ukudla okunamafutha kubangela okwengeziwe ukuvuvukala futhi kukwenze uzizwe usinda.
  • Kuthinta kanjani phakathi nezikhathi: Uzozizwa ungakhululekile futhi ukhathele.
• Ama-Sugary Treats: Ushukela oweqile ungaholela ekushayweni kwamandla kanye nokushintshashintsha kwemizwelo kubi.
  • Kungani kufanele ugweme: Ushukela omningi wenza amazinga amandla ehle kanye nokushintshashintsha kwemizwelo kube kubi kakhulu.
  • Kuthinta kanjani phakathi nezikhathi: Uzozizwa ukhathele futhi uthukuthele.
• Ubisi: Abanye abantu bathola ukuthi imikhiqizo yobisi ingabhebhethekisa ukuqunjelwa kanye namajaqamba.
  • Kungani kufanele ugweme: Ubisi lungenza ukuqunjelwa kanye namajaqamba kubi nakakhulu kwabanye abantu.
  • Ukuthi kuthinta kanjani phakathi nezikhathi: Uzozizwa uqunjelwe kakhulu futhi ucindezelekile.
• Inyama Ebomvu: Inyama enamafutha amaningi ingandisa ukuvuvukala; khetha imithombo yamaprotheni engenamandla.
  • Kungani kufanele ugweme: Inyama ebomvu ingenza ukuvuvukala kube kubi nakakhulu.
  • Kuthinta kanjani phakathi nezikhathi: Uzozizwa ungakhululekile futhi uqunjelwe.

Khumbula ukuthi ukusabela ngakunye ekudleni kungahluka, ngakho-ke kubalulekile ukunaka umzimba wakho futhi wenze izinguquko zokudla okusekelwe kulokho okusebenza kangcono kuwe phakathi nesikhathi sakho.

Kungani ukudla kubalulekile phakathi nenkathi?

Ukudla kubalulekile ngesikhathi sokuya esikhathini ngenxa yezizathu eziningana:

• Ukulawula Izimpawu: Ukudla okuthile kungasiza ekudambiseni izimpawu ezivamile zokuya esikhathini njengamajaqamba, ukuqunjelwa, ukukhathala, nokushintshashintsha kwemizwelo. Ukudla ukudla okunomsoco okunomsoco kungasiza ekunciphiseni ukuqina kwalezi zimpawu futhi kuthuthukise inhlalakahle yonke ngesikhathi sokuya esikhathini.
• Ukulinganisa AmaHormone: Ukushintshashintsha kwama-hormone kwenzeka phakathi nomjikelezo wokuya esikhathini, futhi imisoco ethile idlala indima ekukhiqizweni nasekulawuleni ama-hormone. Ukudla ukudla okusekela ibhalansi ye-hormone, kuhlanganise nokudla okucebile omega-3 ama-fatty acids, amavithamini, amaminerali, nama-antioxidants, angasiza ekwehliseni ukungalingani kwamahomoni futhi anciphise izimpawu ezihlobene ne-PMS (i-premenstrual syndrome).
• Ukusekela Amandla: Ukuya esikhathini ngezinye izikhathi kungaholela emizweni yokukhathala kanye namazinga aphansi wamandla. Ukudla a Ukudla okunazo zonke inikeza ama-calories anele, ama-carbohydrate, amaprotheni, namafutha angasiza ukugcina amazinga wamandla futhi asekele ubungqabavu buphelele phakathi nokuya esikhathini.
• Ukusekela Ukulahleka Kwegazi: Ukuya esikhathini kuhilela ukulahlekelwa igazi nokusansimbi. Ukudla ukudla okunothe ngensimbi, okufana nemifino eluhlaza, inyama engenawo amafutha, ubhontshisi, nokusanhlamvu okuqinisiwe, kungasiza ekugcwaliseni izitolo okusansimbi futhi kuvimbele ukuntuleka kwe-iron anemia, okuvamile kubantu abasesikhathini.
• Ukunciphisa Izifiso: Ukushintsha kwama-hormone ngesikhathi sokuya esikhathini ngezinye izikhathi kungase kubangele ukulangazelela ukudla okungenampilo okunoshukela, usawoti, namafutha angenampilo. Ukwenza ukukhetha kokudla okunomsoco kungasiza ekunciphiseni izifiso futhi kuvimbele ukudla ngokweqile ukudla okungenampilo, okuholela empilweni engcono kanye nokuphila kahle.
• Ukuthuthukisa Isimo Senhliziyo kanye Mental Health: Ukudla ukudla okunothe ngezithelo, imifino, okusanhlamvu okuphelele, namaphrotheni amancane kungaba nomthelela omuhle esimweni sengqondo nempilo yengqondo ngesikhathi sokuya esikhathini. Ukudla okunomsoco kusekela impilo yobuchopho nokusebenza kwe-neurotransmitter, okungasiza ekwehliseni ukuguquguquka kwemizwelo, ukucasuka, nezinye izimpawu ezingokomzwelo ezihlobene ne-PMS.

Isiphetho

Sengiphetha, umjikelezo wakho wokuya esikhathini akudingeki ube uvivinyo olusabekayo lwanyanga zonke. Ngokusebenzisa indlela enengqondo yokudla kwakho, unganciphisa kakhulu ukungakhululeki futhi uthuthukise inhlalakahle yakho yonke. Ukudla okukhulunywe ngakho kule bhulogi kunikeza ikhambi eliphelele kumaye wesikhathi esivamile, kusukela kumajaqamba kuya ekushintsheni kwemizwa. Ngakho-ke, ngesikhathi esilandelayo isikhathi sakho sokuya esikhathini, gcina lokhu kudla okulungele isikhathi, futhi wamukele okuhlangenwe nakho okujabulisayo nokunempilo kokuya esikhathini. Khumbula, umzimba wakho ungumngane wakho, futhi ngokudla okulungile, ungakwazi ukunqoba lezo zinselele zanyanga zonke futhi uphume unamandla futhi ukhuthazelela kakhudlwana.

Imibuzo Evame Ukubuzwa

1) Ngingakwazi yini ukuphuza ubisi ngesikhathi sami?

Yebo, ungaphuza ubisi ngesikhathi sakho. Ubisi luwumthombo omuhle we-calcium novithamini D, okungase kusize ekunciphiseni ukuya esikhathini ama-cramps kanye nokusekela impilo yonke yamathambo. Kodwa-ke, uma uthola ukuthi imikhiqizo yobisi ibangela ukungakhululeki kokugaya noma ukuvuvukala, ungase ufune ukunciphisa ukudla kwakho noma ushintshele kwezinye izindlela ezingenayo i-lactose.

2) Ingabe ushokoledi ulungele ukuya esikhathini?

Yebo, ushokoledi, ikakhulukazi ushokoledi omnyama, ungaba nenzuzo phakathi nesikhathi sakho. Ushokoledi omnyama uqukethe i-magnesium, engasiza ukuphumula imisipha nokunciphisa amajaqamba. Ukwengeza, ushokoledi ukhuphula amazinga e-serotonin, okungenzeka uthuthukise imizwa futhi unciphise izimpawu ze-PMS. Qaphela nje ubukhulu bezingxenye, njengoba ukusetshenziswa ngokweqile kungaholela kwezinye izinkinga zezempilo.

3) Yikuphi ukudla okubangela izikhathi ezinzima?

Ukudla okuthile kanye nemikhuba yokudla kungenza izikhathi zakho zibe nzima kakhulu. Lokhu kubandakanya:

• Ukudla okunoshukela omningi: Ushukela omningi ungaholela ekuvuvukeni, okungase kwandise izimpawu zokuya esikhathini.
• Ama-carbs acwengisisiwe: Ukudla okufana nesinkwa esimhlophe ne-pasta kungaqhuma insulin amazinga, okungase kuthinte ibhalansi ye-hormone.
• Ukudla okunamafutha: Amafutha agcwele kanye nama-trans angakhuphula amazinga e-estrogen, okungenzeka aholele ezikhathini ezinzima.
• Ukudla okunosawoti omningi: Ukudla usawoti omningi kungabangela ukugcinwa kwamanzi kanye nokuqunjelwa, okungase kube kubi nakakhulu ukungakhululeki kokuya esikhathini.