Lapho kufika isikhathi soshintsho empilweni—ukugubha iminyaka engu-50, ukuqala unyaka omusha wesikole ngoSepthemba, ukuba umzali omusha nokufuna umuntu ozomnakekela ukudla kwangemva kokubelethaNoma ukuqaphela nje ukuthi umzimba awusaphenduli ngendlela efanayo—kuyinto evamile ukuzibuza ukuthi inkinga iyini. incwadi engcono kakhulu yokuqala ukudla okunempilo uma usaqalaPhakathi kokudla okuningi okumangalisayo, ochwepheshe bezokudla okunempilo, kanye nemikhuba edlulayo, ukuthola umhlahlandlela ocacile, ongathi sína, nowusizo kungabonakala njengomsebenzi ongenakwenzeka.
Izindaba ezinhle ukuthi namuhla kunezincwadi ezikhuluma ngokudla okunempilo kuzo zonke izinhlangothi: kusukela ezincwadini zokupheka ezilula zansuku zonke kuya ezincwadini zesayensi ezitholakala kalula, okuhlanganisa imibono yamasiko, yemizwa kanye neyomndeni. Kulesi siqondisi uzothola Yiziphi izinhlobo zezincwadi ezingakusiza ukuthi udle kangcono?, lokho abakunikele ngempela nokuthi ubani ngamunye onconywa kakhulu kuye, okuhlanganisa imibono evela emisebenzini esebenza kahle kakhulu kulo mkhakha.
Izincwadi zokuguqula ukudla kwakho kwansuku zonke
Enye yezindlela eziqondile zokuqala ukuzinakekela ukusebenzisa izincwadi ezihlanganisa izindlela zokupheka ezilula ezineziqondiso zokuhlela zamasonto onkeLezi zinhlobo zezincwadi azigcini nje ngomqondo: zikufundisa ukuthi yini okufanele uyithenge, indlela yokuhlela imenyu, nendlela yokupheka ukudla okumnandi ngaphandle kokuchitha usuku lonke ekhishini.
Isibonelo esihle yindlela uJamie Oliver ayenza ngayo lapho, lapho ehlanganisa iminyaka engu-50, ecabanga kakhulu ngempilo yakhe futhi wanquma ukuklama incwadi yokupheka ehloselwe yidla ukudla okumnandi, okuhlukahlukene nokunomsoco okulinganiselayoEsebenzisa ulwazi lwakhe ngokudla okunempilo, udala amamenyu anika amandla, anelise, futhi, ngesikhathi esifanayo, ahlangabezana nezindinganiso zempilo. Isihluthulelo ukuthi isidlo ngasinye sibuyekezwe ngendlela ebukhali yokudla okunempilo, kodwa ngaphandle kokulahlekelwa yikhono laso lokupheka.
Lezi zinhlobo zezincwadi zivame ukuqala ngezinto eziyisisekelo: uhlu lokuthenga. Zikusiza ukuthi uqonde ukuthi yikuphi ukudla okufanele ukuhlale ukukhona epantry yakho, ukuthi ungakuhlanganisa kanjani isonto lonke, nokuthi kanjani Gwema isithukuthezi ngokudla ukudla okunempiloUzothola konke kusukela ekudleni kwasekuseni okuphelele (njengezinkomishi ze-oatmeal nezithelo) kuya ekudleni kwakusihlwa okusheshayo nemifino ebhakiwe, kanye namasaladi afudumele, izitsha eziphelele, noma izinhlobo ezinempilo zezitsha zakudala ezifana nama-hamburger noma ama-tarts amnandi.
Ngaphezu kwezindlela zokupheka, zivame ukufaka amaqhinga okupheka ukuze kuphume ukunambitheka okukhulu kwezithako: amasu okubhaka, imibono yokugqoka okulula kodwa okunamandla, kanye namathiphu okusebenzisa okusele nokukuguqula kube izitsha ezintsha. Umgomo omkhulu ukuthi ubone lokho Akudingeki ukwenze impilo yakho ibe nzima ukuze udle kahle nsuku zonke.
Kulabo abaswele isikhathi, inketho ewusizo kakhulu yizincwadi ezinikezelwe kubo ukupheka kwe-batchLezi zincwadi zigxila endleleni yokupheka ngobuningi amahora ambalwa ngesonto ukuze ulungiselele ukudla izinsuku eziningana kusengaphambili. Ulandela iziqondiso zabo, isibonelo, unganikela amahora amabili ngeSonto ekulungiseleleni izithako eziyisisekelo (okusanhlamvu, ubhontshisi, imifino eyosiwe, amasoso alula) bese uhlanganisa izitsha eziphelele ngemizuzu embalwa kuze kube yilapho isonto liphela. ukunciphisa ukucindezeleka kwansuku zonke kanye nokusetshenziswa kokudla okucutshungulwe kakhulu.
Izitsha, izindlela zokupheka ezisheshayo kanye nokupheka "okunempilo kodwa okusebenziseka kalula ku-Instagram"
Uma ujabulela ukudla ukudla okuhle, ukuthatha izithombe ezinkundleni zokuxhumana, futhi ungachithi amahora amaningi ekhishini, cishe uzoxhumana kahle nezincwadi eziphathelene nomqondo wokuthi... izitsha ezinempiloLolu hlobo luyinto ethandwayo ngoba luyashesha ukuhlanganiswa, lubukeka luhle kakhulu, futhi lukuvumela ukuthi ube nama-carbohydrate ayinkimbinkimbi, amaprotheni asezingeni eliphezulu, amafutha anempilo, kanye nemifino eminingi esitsheni esisodwa.
Ababhali abenze lesi sitayela sathandwa bavame ukuphakamisa izindlela zokupheka eziyikhulu noma ngaphezulu zesimo sesitsha, ezisekelwe njalo ku- izithako ezintsha, zesizini futhi ezingacutshungulwanga kahleNakuba abantu abaningi behlobanisa izitsha ne-poke, lezi zincwadi zibonisa ukuthi kukhona okungaphezu kwalokho: inhlanganisela efudumele yokusanhlamvu okuphelele namaqanda, izitsha ezibandayo ezinemifino nemifino eqhotsiweyo, ingxube yezithelo, i-yogurt namantongomane okudla kwasekuseni noma ukudla okulula, njll.
Inzuzo enkulu kwabaqalayo ukuthi isakhiwo sesitsha "sesiklanywe kahle". Kufanele ulandele imithetho embalwa elula: faka imifino eminingi, umthombo wamaprotheni (ezilwaneni noma ezitshalweni), i-carbohydrate eyinkimbinkimbi, kanye namafutha athile anempilo njengamafutha omnqumo angavamile, amantongomane, noma i-avocado. Ngale ndlela, ngaphandle kwamafomula ayinkimbinkimbi, Uthola ukudla okulinganiselayo ngaphandle kokubala amakhalori noma ama-macro.
Eziningi zalezi zincwadi zigxile ekuthwaleni kalula. Uzothola imibono yezitsha ongazilungisa ngobusuku obandulelayo noma ngempelasonto, uzigcine ezitsheni ezingangeni moya, bese uziyisa ehhovisi. Lokhu kukusindisa ekudleni ukudla okusheshayo noma ukudla komshini wokuthengisa nsuku zonke, kanye Ulawula kangcono izithako nezingxenye.
Ngokuhambisana nale filosofi yokuba wusizo, izincwadi zokupheka ezibalwe ngenhla nazo zihlobene kakhulu nobuhle bokudla okusemathinini noma ezitsheni. Ngokuvamile zinikeza amamenyu aphelele masonto onke anemikhiqizo yesizini, echaza ukuthi yini okufanele uyipheke kuqala, ukuthi ungahlela kanjani ukudla kwakho, nokuthi ungazisebenzisa kanjani kabusha izithako ukuze ugweme ukumosha—okuyisihluthulelo sesikhwama sakho kanye nomhlaba.
Umhlahlandlela oyisisekelo: ukuqonda ukuthi kusho ukuthini ngempela "ukudla okunempilo"
Ngaphandle kwezindlela zokupheka, noma yimuphi umuntu oqalayo ofuna ukuthatha impilo yakhe ngokungathi sína uzoyazisa incwadi echazayo, ngokuthula nangolimi lwansuku zonke, izisekelo zokudla okunempiloAkukhona ukukhumbula amaphiramidi okudla ngekhanda, kodwa kumayelana nokuqonda ukuthi umzimba wakho usabela kanjani kulokho okudlayo.
Eminye imisebenzi ejwayelekile, elungiselelwe ngosizo lwezokudla, ihlelwe ngeziqephu ezinkulu zezihloko: izimiso eziyisisekelo zokudla, ukugcinwa nokulungiswa kokudla, izinhlobo zokudla nezakhiwo zako, amaphethini ahlukene okudla, iziphuzo kanye nomthelela wazo, ngisho nobudlelwano phakathi ukudla okunomsoco, indawo ezungezile kanye nokungcola kokudlaKonke lokhu kusekelwa yimidwebo nemidwebo ekwenza kube lula kakhulu ukuqonda.
Lezi zincwadi zenzelwe ukuxazulula izinganekwane. Isibonelo, zichaza ukuthi kungani kungeyona yonke imikhiqizo ebhalwe ukuthi "ukukhanya" engumqondo omuhle, ukuthi kwenzekani ngempela ngoshukela esiwudlayo eziphuzweni ezibandayo noma kumajusi acutshunguliwe, nokuthi yini okufanele siyibheke ngempela kumalebula ukuze senze izinqumo ezingcono esitolo esikhulu. Ithoni ivame ukufundisa, ngezibonelo zansuku zonke, ukuze ukwazi Buyekeza imikhuba yakho ngaphandle kokuzizwa unecala noma ulahlekile.
Esinye isihloko esibalulekile kulezi zincwadi eziyisisekelo ubudlelwano phakathi kokudla nezifo ezivamile emphakathini wethu: ukukhuluphala, isifo se-metabolic syndrome, izinkinga zenhliziyo, isifo sikashukela sohlobo 2, izinkinga ezithile zokugaya ukudla, njll. Abanye ababhali bagxila ekutheni izinguquko ezincane ohlwini lokuthenga, izindlela zokupheka, noma izikhathi zokudla zingenza kanjani. kuthonya ukuvimbela lezi zifo ngaphandle kwesidingo sezinyathelo eziqine kakhulu.
Lezi zinhlobo zezincwadi zivame ukuba yindawo enhle yokuqala uma uzizwa ukhungathekile yinani lolwazi oluphikisanayo olusakazwa ezinkundleni zokuxhumana, kuthelevishini, kanye nangokukhuluma. Zinikeza umbono ophelele, ngokusekelwe ebufakazini besayensi bamuva, futhi zikusiza ukuthi uthole isinyathelo esilandelayo esingcono kakhulu kuwe: kufanele uqale ngoku-oda ukudla kwasekuseni? Nciphisa iziphuzo ezinoshukela? Pheka okwengeziwe ekhaya? Thuthukisa ukuthenga kwakho kokudla kwamasonto onke?
Ukudla okunempilo kanye nesayensi: izigqi, ukulala, ukuzivocavoca kanye nemizwa
Eminyakeni yamuva nje, kuye kwavela izincwadi ezingakhulumi nje ngokuthi yini okufanele uyidle, kodwa ezihlanganisa ukudla okunempilo umbono womhlaba wonke wempilo nendlela yokuphilaLe ndlela iwusizo kakhulu kwabaqalayo abafuna ukuqonda ukuthi kungani, ngisho noma bedla “kahle ngokwanele”, bengalokothi bafinyelele esimeni esihle.
Ezinye zalezi zincwadi, ezibhalwe ochwepheshe be-biology noma i-neuroscience, zikhuluma ngezindawo ezinhlanu ezibalulekile: i-circadian rhythms, ukulala, ukunaka noma ukugxila kwengqondo, umsebenzi womzimba, kanye nokudla okunempilo. Umqondo uwukuchaza ukuthi lezi zakhi zihlobene kanjani: uma ulala kabi, ulambile kakhulu futhi ufisa ukudla okunama-calorie amaningi; uma ucindezelekile, udla ngokuphamazela kakhulu; uma ungahlali phansi, umzimba wakho ucubungula i-glucose ngendlela engafanele, njalo njalo. Ukuqonda lezi zixhumanisi kusiza ekwenzeni yenza izinguquko ezincane kodwa eziphumelela kakhulu ohlelweni lwansuku zonke.
Ingxenye yokudla okunempilo yalezi zincwadi ivame ukugcizelela izinto eziyisisekelo: ukubeka phambili imifino, izithelo, ubhontshisi, okusanhlamvu okuphelele, amantongomane, nembewu; ukukhetha amaprotheni asezingeni eliphezulu namafutha anempilo yenhliziyo; kanye nokunciphisa ukudla okucutshungulwe kakhulu, ushukela owengeziwe, notshwala. Kodwa okuthakazelisayo ukuthi baxhumanisa lokhu namasu okulala kangcono, ukuphatha ukunaka ezweni eligcwele isikrini, kanye nokwakha isimiso sokuzivocavoca esingadingi ukuba ngumdlali ochwepheshe ukuze ubone imiphumela.
Isitayela salezi zincwadi, nakuba sisekelwa kakhulu yizifundo zesayensi, ngokuvamile sivame ukuba kuseduze kakhulu futhi kuyasebenzaEsikhundleni sokunikeza uhlu olungenamkhawulo lwezithibelo, baphakamisa izincomo ezilawulekayo, ezingabizi futhi ezingokoqobo: lungisa isikhathi sokukhanya nesikrini, wethula amabhulokhi amancane okunyakaza kwansuku zonke, uhlele ukudla ukuze ugweme ukufika ekhaya ulambile futhi ubambe into yokuqala oyibonayo, njll.
Kuphinde kunakwe nesici semizwa. Abanye ababhali bathi amacala amaningi okukhuluphala ngokweqile noma ukukhuluphala abangelwa amaphethini okukhathazeka, ukucindezeleka okungapheli, noma ukuntuleka kwamakhono okuphatha imizwa. Ngokusekelwe kulokhu, baphakamisa izindlela ezikhuthaza ukudlulela ngale komqondo "wokudla" njengesijeziso noma ukuvinjelwa kwesikhashana, futhi esikhundleni salokho bagxile ekubhekaneni nobuhlobo nokudla ngokombono wengqondo, ngenhloso Gcina isisindo esinempilo ngaphandle kokudla ukudla okuhlala njaloEziningi zalezi zindlela zihlanganisa amasu okulawula ukucindezeleka njengengxenye yokungenelela.
Izincwadi mayelana nokuhlanganiswa kokunambitheka kanye nenjabulo yokudla okunempilo
Iphutha elivamile phakathi kwalabo abaqala ukuzinakekela ukucabanga ukuthi ukudla ukudla okunempilo kufana nokudla ukudla okungenalutho noma okuyisicefe. Ezinye izincwadi ziyasiza ngqo ngokombono we- injabulo yokupheka kanye nobucikokodwa ngesisekelo sesayensi: lokho okubizwa ngokuthi ukubhanqa ukudla noma ubuciko bokuhlanganisa ukudla ngokwezakhi zawo ezinuka kamnandi.
Lezi zincwadi zihlola izithelo, imifino, nezinye izithako ngokujulile, zihlaziya izici zazo ze-organoleptic (amakha, ukunambitheka, ukuthungwa) ukuze ziphakamise inhlanganisela, lapho sibheka kuqala, esingeke siyicabange. Ngakho-ke, kuvela ukuhlangana okumangalisayo, njenge-artichoke neqanda elihlanganisiwe ne-cardamom, ubhontshisi we-chickpeas ne-pistachio ne-fennel, noma i-leek ne-cockles ne-nutmeg. Umqondo uwukuthi, ngokwabelana ngama-molecule amaningi anuka kamnandi, Lezi zinhlobo zokuhlangana ziyavumelana futhi zimnandi kakhulu..
Akuyona incwadi yokupheka evamile kodwa "i-atlas yokunambitheka": ikhasi ngalinye lingase libe nesondo noma imephu yamaphunga kanye neziphakamiso zokubhanqa. Kumuntu osaqalayo othanda ukuzama ekhishini, kuyindlela enhle yokwenza funda ukwenza izitsha ezinempilo ngendlela entsha ngaphandle kokuthembela njalo ku-recipe ehleliwe. Ngesikhathi esifanayo, kusikhumbuza ukuthi inhloso yokudla akuyona nje ukusondla, kodwa futhi ukusenza sikujabulele.
Beletha le filosofi yenjabulo emhlabeni, abanye ababhali baqokomisa umbono wabacabangi abanjengo-Epicurus, abahlobanisa ukujabulela ukudla nokwaneliseka okuqaphile nokuzolile kwezidingo zomzimba. Uma kuhunyushwa kumongo wamanje, lokhu kusho ukudla kancane, ngaphandle kokugwinya, ukunaka okuzungezile, ukwazisa ukuba nabantu lapho betholakala, futhi ekugcineni, ukuze siphinde sibe nobuhlobo obuhloniphekile nobukhululekile ngokudla.
Uma uzibheka njengomuntu othanda ukudla, kodwa wesaba ukuthi ukuzinakekela kusho ukuyeka ukunambitheka, lezi ziphakamiso zikufundisa ukuthi isihluthulelo akusikho ukudla okuncane, kodwa ukudla kangcono: ukukhetha izithako ezisezingeni eliphezulu, ukuhlonipha izinkathi, ukupheka ngamasu alondoloza ukunambitheka nezakhamzimba, kanye nokuthuthukisa isidlo ngezinongo ezifanele, amakhambi, nezinongo.
Ukudla kwasemhlabeni okuyizikole zempilo zangempela
Enye indlela ekhuthazayo yokufunda ukudla okunempilo ukubheka lawo masiko ukudla kwawo okuhlobene nokudla. isikhathi eside kakhulu kanye nokwehla kwezifo ezithileAkukhona nje kuphela ukudla kwaseMedithera okwaziwayo; kukhona nokudla kwendabuko kwaseJapane, Nordic, Atlantic, kanye nokunye okungasifundisa okuningi.
Ezinye izincwadi zigxila ngokuphelele esikweni elithile, njengokupheka kwasekhaya kwaseJapane okwaziwa ngokuthi washokuLeli gama, elavela ngesikhathi seMeiji, lichaza isitayela sokupheka esihlobene kakhulu nokuhlonipha imvelo, ukuba khona kwezithako ngezikhathi ezithile, ukuvumelana epuletini, kanye nobuhle obucophelelayo. I-UNESCO isikuqaphelile lokho. washoku njengeGugu Lamasiko Elingabonakali, elibonisa ukubaluleka kwalo empilweni yansuku zonke kanye nemikhosi.
Ezincwadini ezinikezelwe kulesi sitayela, uzothola konke kusukela ezincazelweni zezithako ezibalulekile zephariji yaseJapan elinganiselayo kuya ezincazelweni zemimese nezitsha zendabuko, kanye nezindlela zokupheka ze-sushi, umhluzi ocebile nge-umami, izitsha eziphekiwe ngomusi, i-tempura elungiselelwe kahle, kanye ne-ramen eyenziwe ekhaya. Konke lokhu kusekelwe ekutheni Ukupheka ngokucophelela kanye nezithako zasendaweni kungaba nempilo enhle kakhulu.
Okwamanje, ezinye iziqondiso ziqhathanisa ukudla okunempilo okuhlukahlukene okuvela emhlabeni wonke: iMedithera, iNordic, i-Atlantic, iJapane, njalo njalo, ziqokomisa ukufana kwazo. Ngokuvamile zigcizelela ukudla kakhulu izinhlanzi nokudla kwasolwandle, ukuvelela kwemifino nezithelo, ukudla inyama okulingene (ikakhulukazi inyama emhlophe), ukusetshenziswa kwamafutha anempilo, kanye nokuthembela okuncane ekudleni okucutshungulwe kakhulu. Zihlanganisa nezindlela zokupheka ezijwayelekile ezilungiselelwe ukupheka ekhaya ngaphandle kwesidingo sezithako okunzima ukuzithola; futhi zinikeza nemibono yokuthi dala ingadi yesikole futhi ulethe ukuhambisana nesikhathi sonyaka emisebenzini yansuku zonke.
Ngaphezu kwezindlela zokupheka, lezi zincwadi zinikeza amaqiniso athakazelisayo, izifundo, izindaba zomlando, kanye nezincazelo zendlela abantu abadla ngayo ezingxenyeni ezahlukene zomhlaba. Kumuntu osaqalayo, kuyindlela ejabulisayo yokufunda. Funda ukudla kangcono ngenkathi uthola isiko lokupheka lomhlaba futhi uhlu lwezidlo ezinempilo luyanda.
Amajusi, izinhlelo zokuhlanza umzimba kanye nendima yazo yangempela ekudleni okunempilo
Phakathi kokusesha kwalabo abafuna ukuqala ukuzinakekela, okulandelayo kuvela kaningi: amajusi aluhlaza kanye nezinhlelo zokuhlanza umzimbaKukhona nezincwadi ezigxile cishe ngokuphelele kule mibono, ezinye zinezindaba zomuntu siqu ezinamandla kakhulu ngemuva kwazo: ababhali abalandisa ngendlela abashintshe ngayo imikhuba yabo yokudla ngemva kokubhekana nezifo ezingathi sína, noma ochwepheshe bezokudla abasebenzise ukudla okunempilo njengethuluzi lokuthuthukisa ukuvela kwezifo ezibangelwa ukuzivikela komzimba.
Lezi zincwadi zivame ukuphikisa ngokuthi ukwandisa kakhulu ukusetshenziswa kwemifino eluhlaza, amajusi aluhlaza, nezithelo kungasenza sizizwe silula, sinamandla kakhulu, futhi sibe nokugaya okulula. Ziphakamisa izinhlelo zesikhashana, ezithatha izinsuku ezimbalwa nje, ngezindlela zokupheka ezinemininingwane eminingi nezithombe ezikhangayo: kusukela kuma-endives agcwele i-citrus ne-pomegranate kuya ezingxubeni zejusi yemifino ekuseni, kanye namasaladi aphelele kakhulu. Isithembiso sabo ukunikeza imiphumela esheshayo emzwelweni wenhlalakahle.
Ezinye izincwadi ezikhethekile zisebenza njengama-mini-bibles kuya kujusi oluhlaza. Zichaza amathuluzi anconywayo, izithako ezisetshenziswa kakhulu ezitshalweni, indlela yokuhlanganisa izithako ukuze kufezwe imiphumela ethile (ukuphumula, ukugxilisa ingqondo okuthuthukisiwe, ukukhulisa imizwa), futhi zichaza izakhiwo ezihlotshaniswa nokuhlanganiswa ngakunye. Kuvamile ukuthola amagama athinta inhliziyo ejusi ngalinye, ehambisana namanothi ngomthelela walo olinganiselwe emandleni, esimweni sengqondo, noma ekugxiliseni ingqondo.
Kodwa-ke, kuyalulekwa ukufunda lolu hlobo lweziphakamiso ngombono othile. Kumuntu osaqalayo, kungaba yisikhuthazo ukwenza uhlelo lwezinsuku ezimbalwa ukuze phula ngokweqile bese "usetha kabusha" inqubo kancaneUma nje kungabi yisizathu sokubuyela emikhubeni emibi. Ubufakazi besayensi bamanje busikisela ukuthi isisekelo sempilo enhle asitholakali ezixazululweni ezisheshayo, kodwa sitholakala emaphethini esikhathi eside, ahambisanayo, anemifino, izithelo, ubhontshisi, okusanhlamvu okuphelele, kanye namaprotheni anele njengezinto ezibalulekile.
Uma unesithakazelo kumajusi aluhlaza, izincwadi ezikhethekile zingakunikeza imibono eminingi yokwengeza ekudleni kwakho: isibonelo, ukusebenzisa ijusi yemifino njengengxenye yesidlo sasekuseni noma njengesidlo sokudla okulula, esikhundleni seziphuzo ezinoshukela. Kodwa kubalulekile ukuzihlanganisa ngaphakathi komongo lapho Ukudla okuqinile, okucebile ngefayibha, futhi okungacutshungulwanga kahle kufanele kuhlale kuyinkanyezi..
Iziqondiso zokuphuza okunempilo nokunciphisa ushukela ofihliwe
Esinye isici esivame ukunganakwa lapho siqala ukudla okunempilo yilokho esikuphuzayo. Kunezincwadi ezibhalwe odokotela bezokudla ababhalisiwe kanye nodokotela bezingane ezigxila kuphela kulesi sihloko. ukudla okunempilo koketshezingokunaka kakhulu inkinga yoshukela owengeziwe eziphuzweni.
Laba babhali bethula idatha ngobudlelwano phakathi kokusetshenziswa kakhulu kweziphuzo ezibandayo, amajusi acutshunguliwe, iziphuzo zamandla, ngisho neziphuzo ezithile "zezemidlalo", kanye nokwanda kokukhuluphala ngokweqile kanye nokukhuluphala kwabantu. Bahlaziya ukuthi kulula kangakanani ukugwinya iziphuzo ezinoshukela (ngoba azisuthisi indlala kanye noshukela ekudleni okuqinile) nokuthi lokhu Kukhulisa kakhulu ukudla kwama-calorie nsuku zonke ngaphandle kokuqaphela..
Ngaphezu kokuchaza izindlela zokwenza umzimba usebenze, bahlinzeka ngamathuluzi awusizo: indlela yokufunda ilebula yeziphuzo, ukuthi amagama ahlukene kashukela afihliwe ohlwini lwezithako asho ukuthini, indlela yokushintsha kancane kancane iziphuzo ezibandayo ngamanzi, itiye lezitshalo noma izinhlobo ezingenashukela ezenziwe ekhaya, ngisho nendlela yokufundisa izingane kusukela zisencane ukuze zingahlanganisi ukuzijabulisa nokugubha neziphuzo ezinoshukela.
Kumuntu osaqalayo, ngezinye izikhathi kwanele ukuqala lapha: ukushintsha lokho okuphuzayo kungenza umehluko omkhulu empilweni yakho, ngaphandle kwesidingo sokushintsha ngokuphelele ukudla kwakho ngobusuku obubodwa. Izincwadi ezinjengalezi ziyakusiza... ukuqaphela indawo evamile yokungaboni kakade senisungule amasu alula okukulungisa.
Ukondla izinsana: indlela yokufundisa ukudla okunempilo kusukela zisencane
Uma usanda kuba nomntwana noma usebenza nezingane, okubaluleke kakhulu kuwe kungase kungabi ukudla kwakho, kodwa ukufunda ukuthi kanjani ukwakha imikhuba enempilo ezinganeni ezincaneKulo mkhakha kunezincwadi ezibhalwe ochwepheshe bezokudla-ochwepheshe bezokudla abangomama noma obaba, okubonakala endleleni engokoqobo nengokoqobo yeseluleko sabo.
Lezi zincwadi ngokuvamile ziqala ngokuchaza ukubaluleka kokwethula ukudla okuhlukahlukene nokunokulinganisela kusukela ezinyangeni zokuqala zokuphila, ukukhuthaza le mikhuba ukuba igcinwe esikhathini esiphakathi nesikhathi eside. Zigcizelela ukuthi "ukudla okunempilo kuyafundwa" nokuthi, ngakho-ke, abantu abadala banomthwalo wemfanelo omkhulu uma kuziwa ekunikezeni ukudla, ekuboniseni ukuziphatha, kanye nokuvimbela ukusetshenziswa kokudla okungafanele (isibonelo, njengomvuzo noma isijeziso).
Ingxenye enkulu yokuqukethwe izinikele ekuvezeni izinganekwane ezisakazekile eziqhutshwa ukumaketha noma izincomo eziphelelwe yisikhathi: imikhiqizo okuthiwa ibalulekile ekudleni kwezingane, empeleni, engadingeki noma engaba yingozi uma isetshenziswa ngokweqile. Ngokusekelwe ebufakazini besayensi bamuva, icacisa ukuthi yikuphi ukudla okufanele kubekwe phambili, okufanele kugcinelwe imicimbi ethile, kanye Indlela yokuhlela ukudla komndeni ukuze ingane ikwazi ukuhlanganyela ngokwemvelo.
Ngaphandle kwemfundiso, lezi zincwadi zifaka ulwazi oluningi olusebenzayo: amamenyu amasampula eminyaka ehlukene, imibono yokuthungwa ngokwentuthuko yomntwana, amaqhinga okusingatha ukwenqatshwa kokuqala kokudla okuthile, iziphakamiso zokupheka ezilula ezingashintshwa ukuze zilungele wonke umndeni, kanye nezeluleko zokuqinisekisa ukuthi ukufundisa ukudla okunempilo akube umthombo wezingxabano zansuku zonke.
Lezi ziqondiso ziwusizo kokubili emindenini eqalayo kanye nochwepheshe bezempilo bezingane abafuna ukuvuselela ulwazi lwabo ngokudla kwezingane. Futhi, njengebhonasi, zisiza nabantu abadala ekhaya, ngoba uma uphekela izingane ukudla okunempilo, kunengqondo ukuthi... nonke nizogcina nidla kangcono.
Izinzuzo zokubeka phambili ukudla okunempilo empilweni yakho yansuku zonke
Uma zizonke, zonke lezi zincwadi ziyavumelana ngokuthi, nakuba zilandela ngokuqinile izincomo ezisemthethweni ezifana iphiramidi yokudla (ukudla izithelo nemifino emihlanu ngosuku, ukuphuza cishe ilitha elilodwa nengxenye yamanzi, ukunciphisa amafutha, usawoti kanye noshukela owengeziwe) kungase kubonakale kunzima, Noma iyiphi intuthuko eqhubekayo yokudla okunempilo inemiphumela ephawulekayo..
Phakathi kwezinzuzo ezivame ukukhulunywa ngazo ukugaywa kokudla okuthuthukisiwe kanye nokumuncwa kwezakhamzimba okuphumelelayo, okuvame ukuholela ekunciphiseni isisindo ngemva kokudla, izigameko ezimbalwa zendlala enkulu, kanye nomuzwa wokukhanya okukhulu. Ngokudla imifino kahle, lezi zinzuzo zivame ukubonakala. Ukukhathala okuncane namandla azinzile usuku lonkeLokhu kugwema ukukhuphuka nokwehla kukashukela egazini okuhambisana nokudla okunoshukela olula kanye nofulawa ocolisisiwe.
Isikhumba kanye nokubukeka kwayo yonke into kuvame ukuthuthuka ngokudla okucebile ngamavithamini, amaminerali, ama-antioxidants, namafutha anempilo, futhi kungathuthukiswa kakhulu ngokudla ukudla okunempilo. ukudla okulwa nokugugaAbanye ababhali bagcizelela ukuthi ukudla kangcono kuyindlela elula yokufaka isandla ekusebenzeni kahle kwazo zonke izinhlelo zomzimba, kusukela ohlelweni lwenhliziyo kuya ohlelweni lokuzivikela komzimba, okuthi ngokuhamba kwesikhathi kuhlobane nengozi ephansi yezifo eziningi ezingamahlalakhona.
Okubaluleke ngokulinganayo umthelela esimweni sengqondo nasempilweni yengqondo. Ukudla njalo, nokudla okuphelele futhi ngaphandle kokweqa ukudla njalo, kusiza ukuzinzisa isimo sengqondo futhi kunciphise ukucasuka okuhlobene nokushintshashintsha koshukela egazini. Lokhu kukhuliswa kakhulu yimiphumela engaqondile yokunyakaza okukhulu, ukulala okungcono, kanye nesigqi se-circadian esinempilo—izici ezihlobene eduze nokudla okunempilo ngezindlela eziphelele.
Okokugcina, ezinye izincwadi zisikhumbuza ukuthi ukudla kahle kungaba yisenzo somthwalo wemfanelo wezemvelo kanye nomphakathi. Ukukhetha ukudla kwesizini, ukunciphisa imfucuza, ukukhetha imikhiqizo yendawo noma nini lapho kungenzeka, kanye nokulinganisela ukusetshenziswa kwenyama ebomvu akugcini nje ngokuzuzisa labo abahlala etafuleni, kodwa futhi... Kunciphisa ingcindezi emvelweni nasezinsizeni zomhlaba..
Ekugcineni, incwadi engcono kakhulu yokuqala ukudla okunempilo akuyona nje eyodwa, kodwa yileyo efanelana nesigaba sakho samanje sempilo, indlela yakho yokuphila, kanye nesitayela sakho sokufunda: kungaba incwadi yokupheka enamamenyu amasonto onke, umhlahlandlela obonakalayo wokudla okuyisisekelo, umhlahlandlela wokupheka weqoqo ukukusiza ukuthi uzihlele ngaphandle kokucindezeleka, incwadi egxile emizweni nasesisindoni, noma incwadi ekufundisa indlela yokondla kahle izingane zakho kusukela ebuntwaneni; into ebalulekile ukuthi ikusize uthathe izinyathelo eziqondile, ezifinyelelekayo, neziqhubekayo endleleni yokuphila enempilo. ubudlelwano obuqaphile, obujabulisayo nobunempilo ngokudla.