Ukulawula ukutya kweHolide: I-El Paso Back Clinic

Iiholide lixesha elihle lokuhlangana nosapho kunye nabahlobo kwaye sibhiyozele. Nangona kunjalo, isenokuba lixesha lokuzifica ngokugqithisileyo kunye nokutya kakhulu. Ukulawula imikhwa yokutya ngexesha leholide kuyafezekiswa ngokuba neenketho zokukunceda wenze ukhetho olungcono ukuze ube nokuzonwaba kwaye ukonwabele ukutya okumnandi kunye neziselo ngaphandle kokuzibaxa. Nazi iindlela ezimbalwa zokuphumelela.

Ukulawula ukutya kweHolide

Abantu abaninzi batya kakhulu ngexesha leeholide. Iyaqondakala into yokuba ixesha leeholide lithetha ukuzikhulula, ukuphumla nabahlobo kunye nosapho, kwaye ukonwabela umzuzu zizinto eziphambili ekutyeni ngokugqithisileyo njengoko kusenziwa umqhubi wenqwelo-moya. Into elandelayo uyazi, ipleyiti icocekile, kwaye ukutya okuninzi kuyongezwa. Konke malunga nokugcina ulungelelwano olusempilweni. Nazi iindlela ezimbalwa zokulawula ukutya kweeholide.

Ziqhelanise nokutya ngokuPhakamisayo

• Musa nje ukuqala ukuqwenga Ukutya.
• Zama ukuchitha imizuzwana embalwa ungcamle ukutya.
• Yehlisa isantya kwaye uhlafune ukutya ngokuthe chu.
• Yingcamle yonke into elumayo.

Ukwenza oku kuya kunceda ukunciphisa ukuba kungakanani ukutya okutyayo ngelixa usonwabele ukutya.

Beka kuqala ukulala

• Ngaphambi kokuba ixesha elixakekileyo liqale, lala ngokwaneleyo.
• Ukufumana ukuphumla okufanelekileyo kuya kwenza kube lula ukulawula uxinzelelo lweholide kwaye ugweme ukuzonwabisa okungenampilo.

Ukutya Okubangela

• Uxinzelelo, ii-cocktails ezininzi, kunye nokufikelela ngokulula ekutyeni okwahlukeneyo kunokwenza umntu ngamnye atye kakhulu.
• iplani indlela yokuphatha izinto ezibangela ukutya.
• Umzekelo, yenza ipleyiti encinci kwaye ungabuyi imizuzwana.

Nika ingqalelo kuKutya kunye nokuba yimalini

• Kulula ukuphazamiseka kwaye ulahlekelwe ngumkhondo ngelixa uxakekile kwaye uncokola.
• Ukuphazamiseka kunokubangela ukuba utye ngaphezu kokuba ucinga.

Yitya kwaye Usele Kancinci

• Yiba nento oyifunayo, kodwa ngokumodareyitha, kwaye utye kancinci.
• Nika ingqalelo kwimiqondiso yomzimba wakho. Ungahlutha phambi kokuba ipleyiti icoceke.

IiNyathelo zoNyaka

• Oku kunokuba kukutya okukhethekileyo ongakufumani yonke imihla, ngoko wonwabele.
• Kodwa zama ukugcina ubungcathu okanye utshintshe into esempilweni.

Sela Amanzi rhoqo Phakathi

• Sela amanzi phakathi kokulunywa kunye neziselo.
• Isisu esinamanzi sinokuyinqanda indlala.
• Amanzi amaninzi anceda ekutyeni kunye nemiba yesitshisa.

Iziselo eziPhakathi ngotywala kunye neswekile

• Iziselo ezininzi zeeholide kunye neziselo ezinxilisayo zongeza iikhalori ezingenanto.
• Zama ukuhamba ngeyona ndlela inempilo okanye unciphise iswekile kunye notywala.
• Isiselo esinye, emva koko iglasi yamanzi okanye ijusi enempilo, njl.

Sukuya kwiSidlo/Ipati ulambile

• Ukuya kwisidlo sakusihlwa kwisisu esingenalutho akukhuthazwa.
• zama ukuba nesnack enempilo ngaphambili.

Ukutya okuphezulu

Ukongeza i-superfoods kwisicwangciso sakho sesondlo seholide ukuze uncede ukulungelelanisa ukutya. Oku kukutya okunamanqanaba aphezulu eevithamini kunye nezondlo, i-fiber yokutya enceda ukunciphisa i-cholesterol, kunye ne-antioxidants ezilwa nama-radicals amahhala. 

Amanzi

• IVithamin A – Ikhusela usulelo kwaye ikhuthaza impilo yamehlo nolusu.
• I-Vitamin C-Inceda ukuphilisa amanxeba kunye nokuncedisa ekufunxeni kwentsimbi.
• I-Vitamin K - Ixhasa ukugaya okunempilo kunye negazi legazi.

I-Superfoods iquka imifuno eluhlaza, i-nuts, iziqhamo, i-tshokoleta emnyama, ioli yeoli kunye nentlanzi enamafutha / enamafutha. Nazi ezinye ii-superfoods ezimbalwa onokuzonwabela:

Iipatata ezinomsoco

• Zityebile kwiivithamini A kunye noC, i-fiber, kunye ne-potassium.

Iimbotyi

• Ziphezulu kwi-fiber kunye neprotheni, i-magnesium, kunye ne-potassium.

amathanga

• Iphezulu kwi-fiber kunye ne-vitamin A.

Iirharnati

• Isityebi flavonoids kwaye iitannins zingumthombo ophilileyo we-folate, i-potassium, kunye ne-vitamin K.

ICranberries

• Ziqulethe i-antioxidants kunye neempawu ezichasayo ezinceda ukunciphisa umngcipheko wesifo senhliziyo.

Kale

• Iikhalori eziphantsi.
• Iphezulu kwiivithamini A, C, kunye ne-K, i-manganese, i-potassium, kunye ne-fiber.

Ubusika squash

• Iphezulu kwifiber kunye nomthombo omkhulu wevithamini A kunye carotenoids.

Iiparsnips

• Nika i-fiber, i-vitamin C, i-folate, kunye ne-manganese.

Ukususela kwi-Injury Medical Chiropractic kunye neQela leMibulelo eliSebenzayo, yiba nombulelo owonwabileyo, okhuselekileyo, nonempilo!

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Isondlo esisebenzayo

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Ucaphulo

Iingcebiso ezisixhenxe zokunciphisa ukutya kakhulu kwiholide www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/7-tips-for-reining-in-holiday-overeating

UBrown, uTanya, et al. “Yiba neXesha leHolide eKhuselekileyo ekutyeni.” Ijenali yeAkhademi yeZondlo kunye neDietetics vol. 117,11 (2017): 1722-1723. doi:10.1016/j.jand.2017.08.123

UDíaz-Zavala, uRolando G et al. "Impembelelo yeXesha leHolide kwiNgxowa-mali yokuFumana: Uphononongo olubalisayo." Ijenali yokutyeba kakhulu vol. 2017 (2017): 2085136. doi: 10.1155/2017/2085136

Fumana iSondlo sakho sokutya okuPhezulu kwiMpilo eLungileyo www.scripps.org/news_items/4431-get-your-superfood-nutrition-for-good-health.

Healthline, 2019; Ulawulwa Kukutya? Ii-5 izicwangciso zokuqhawula umjikelo wokutya ngokugqithisileyo health.clevelandclinic.org/ruled-by-food-5-strategies-to-break-the-cycle-of-overeating/

Healthline, 2019; Izinto ezingama-23 ezilula onokuthi uzenze ukuze uyeke ukutya ngokugqithisileyo www.healthline.com/nutrition/how-to-stop-overeating.

Lobo, V et al. "Iiradicals zasimahla, i-antioxidants, kunye nokutya okusebenzayo: Impembelelo kwimpilo yabantu." Uphononongo lwe-Pharmacognosy vol. 4,8 (2010): 118-26. doi:10.4103/0973-7847.70902

Yintoni i-Superfood, kunjalo? health.clevelandclinic.org/what-is-a-superfood/