- Iphethini yokudla eshintshanisa izikhathi zokuzila nokudla, inciphisa i-insulin futhi ivule i-lipolysis kanye ne-autophagy.
- Kunezindlela ezihlukahlukene (16/8, 5:2, 24h) ezishiyana ngobude nobuningi; khetha evumelana kangcono nejubane lakho.
- Izinzuzo ezingaba khona: ukuncipha kwesisindo, ukuthuthukiswa kwe-metabolic, ukwanda kwe-BDNF, ukuvuvukala okuncishisiwe, kanye nokuvikelwa kwamaselula okungenzeka.
- Akufanele wonke umuntu: abakhulelwe, abancelisayo, umlando wokuphazamiseka kwemikhuba yokudla, uhlobo lwesifo sikashukela sohlobo 1, nezingane ngaphandle kokuqondisa kwezokwelapha.
Ukuzila ukudla ngezikhathi ezithile sekuthole ukuthandwa okungakaze kubonwe eminyakeni yamuva nje, kwaba ngenye yezindlela ezigqama kakhulu emhlabeni wezempilo nokuphila kahle. Kodwa yini ebangela lesi simo? Lesi sihloko sizokuqondisa ekuqondeni okujulile kokuthi ukuzila ukudla kwesikhashana kusebenza kanjani, izinzuzo zako, nokuthi ungakufaka kanjani ekuphileni kwakho kwansuku zonke.
Ukuzila Ukuzila Okusebenza Kanjani: Okuyisisekelo
Ukuzila ukudla ngezikhathi ezithile akukhona ukudla ngendlela evamile, kodwa kuyiphethini yokudla eshintshanisa izikhathi zokudla okuvamile nezinkathi zokuzila ukudla. Kodwa ukuzila ukudla okuphakathi kusebenza kanjani ngempela?
Empeleni, lapho uzila ukudla, umzimba wakho uba nezinguquko eziningana zomzimba. Ngemuva kwamahora ambalwa ungadlile, amazinga e-insulin egazini aqala ukwehla, okwenza kube lula ngomzimba wakho ukuthi ufinyelele ezitolo zamafutha ukuze uthole amandla. Le nqubo, eyaziwa ngokuthi i-lipolysis, ibalulekile ekuqondeni ukuthi ukuzila ukudla okuphakathi kusebenza kanjani ekunciphiseni isisindo.
Ukwengeza, ngesikhathi sokuzila ukudla, inqubo ebizwa ngokuthi i-autophagy icushiwe, lapho amangqamuzana aqala khona "ukuzihlanza" ngokwawo, asuse amaprotheni awonakele nezinye izingxenye zeselula ezingasebenzi. Le nqubo ibalulekile ekuqondeni ukuthi ukuzila ukudla okuvamile kusebenza kanjani ekuvimbeleni ukuguga nezifo ezihlukahlukene.
Wake wazibuza ukuthi kungani okhokho bethu babengaphila isikhathi eside ngaphandle kokudla? Impendulo ilele kulezi zinqubo zokuziphendukela kwemvelo ukuthi ukuzila kusebenze. Imizimba yethu yakhelwe ukushintshana phakathi kwezimo ezidlayo nezizilile, futhi ukuzila ukudla ngezikhathi ezithile kuvele kusebenzisa leli khono lemvelo.
Izindlela ezahlukahlukene zokuzila ukudla okuphakathi
Uma kuziwa endleleni ukuzila ukudla okusebenza ngayo ngezikhathi ezithile, kubalulekile ukuqonda ukuthi ayikho indlela elingana noyedwa. Kunezindlela eziningana ezithandwayo, ngayinye enezici zayo kanye nezinzuzo zayo. Ake sibheke ezintathu ezivame kakhulu:
Indlela ye-16/8
Lena mhlawumbe indlela ethandwa kakhulu futhi elula ukuyisebenzisa. Kuhlanganisa ukuzila ukudla amahora angu-16 nokudla ngaphakathi kwewindi lamahora angu-8. Isibonelo, ungadla phakathi kuka-12 emini no-8pm, futhi usheshe ngaso sonke isikhathi.
Kungani le ndlela iphumelela kangaka? Ikakhulukazi ngoba ihambisana kahle nezigqi zethu zemvelo ze-circadian. Ngokubekela ukudla amahora asemini, sisebenza ngokuvumelana newashi lethu langaphakathi lebhayoloji.
Ukuzila ukudla 5:2
Ngale ndlela, udla ngokujwayelekile izinsuku ezinhlanu ngesonto futhi unciphise kakhulu ukudla kwakho kwekhalori (cishe amakholori angama-500-600) kwezinye izinsuku ezimbili. Lezi zinsuku "zokuzila" akudingeki zilandelane.
Yini eyenza le ndlela ikhange? Ukuguquguquka kwayo. Ungakhetha izinsuku zokuzila ezifanelana kangcono neshejuli yakho, uyenze ifaneleke kubantu abaneshejuli eshintshayo.
Yidla-Yeka-Yidla
Le ndlela ihilela ukuzila ukudla okuphelele kwamahora angu-24, kanye noma kabili ngesonto. Isibonelo, ungazila ukudla kwakusihlwa ngolunye usuku kuze kube isidlo sakusihlwa ngakusasa.
Kungani abanye abantu bekhetha le ndlela eyeqisayo? Nakuba kungase kube inselele, abanye bathola ukuthi kuyabasiza ukuba babe nokuqaphela okwengeziwe mayelana nobuhlobo babo nokudla futhi ibanikeze “ukusetha kabusha” kwe-metabolic kwamasonto onke.
Ngayinye yalezi zindlela inezinzuzo zayo kanye nezinselele zayo. Okubalulekile wukuthola leyo evumelana kangcono nendlela yakho yokuphila kanye nemigomo yakho yomuntu siqu. Khumbula, ayikho indlela yomlingo uma kuziwa endleleni ukuzila ukudla okusebenza ngayo ngezikhathi ezithile; Into ebalulekile ukungaguquguquki nokulalela umzimba wakho.
Izinzuzo zezempilo zokuzila ukudla ngezikhathi ezithile
Manje njengoba sesinokuqonda kangcono ukuthi ukuzila ukudla kwesikhashana kusebenza kanjani, ake singene ezinzuzweni ezingasilethela impilo yethu. Kubalulekile ukuqaphela ukuthi ngenkathi ucwaningo luthembisa, izifundo eziningi zisaqala futhi ucwaningo olwengeziwe luyadingeka ukuze kuqinisekiswe ezinye zalezi zinzuzo zesikhathi eside.
Ukunciphisa umzimba kanye nokulawulwa kwe-metabolic
Enye yezinzuzo ezifunwa futhi ezifundwe kakhulu zokuzila ukudla ngezikhathi ezithile yikhono layo lokukhuthaza ukuncipha kwesisindo. Ukuzila ukudla kwesikhashana kusebenza kanjani ukufeza lokhu? Ikakhulukazi ngezindlela ezimbili:
- Ukwehliswa kwekhaloriNgokukhawulela isikhathi odla ngaso, ngokwemvelo uvame ukusebenzisa ama-calories ambalwa.
- Ukuzwela kwe-insulin okuthuthukisiwe: Ukuzila ukudla kungasiza ekulawuleni amazinga e-insulin, okubuye kuthuthukise imetabolism kanye nokushiswa kwamafutha.
Ucwaningo olushicilelwe ku-New England Journal of Medicine luthole ukuthi ukuzila ukudla ngezikhathi ezithile kungaholela ekulahlekelweni kwesisindo esiphakathi kuka-7-11% wesisindo somzimba esikhathini esingamasonto angu-10.
Ukusebenza kobuchopho okuthuthukisiwe
Ubuwazi ukuthi ukuzila ukudla ngezikhathi ezithile kungaba kuhle ebuchosheni bakho? Ucwaningo oluningana luphakamisa ukuthi lungaba nemiphumela ye-neuroprotective futhi luthuthukise nokusebenza kwengqondo. Ukuzila ukudla kwesikhashana kusebenza kanjani kulokhu?
- Inani eliphakeme kakhulu lama-BDNF: Ukuzila ukudla kungase kwenyuse amazinga e-brain-derived neurotrophic factor (BDNF), iphrotheni ekhuthaza ukukhula nokuphila kwama-neurons.
- ukunciphisa ukuvuvukalaUkuvuvukala okungapheli kuye kwahlotshaniswa nokuncipha kwengqondo. Ukuzila ukudla ngezikhathi ezithile kungasiza ekunciphiseni ukuvuvukala emzimbeni wonke, kuhlanganise nobuchopho.
Imiphumela elwa nokuvuvukala kanye ne-anti-aging
Esinye sezici ezithakazelisa kakhulu zendlela ukuzila ukudla okusebenza ngayo amandla akho okulwa nokuguga ezingeni lamaselula. Lokhu ikakhulukazi kubangelwa inqubo ebizwa ngokuthi i-autophagy, esiyishilo kafushane ngaphambili.
I-Autophagy ifana nesistimu yokuvuselela kabusha yamaselula eyenziwa ngesikhathi sokuzila ukudla. Amaseli aqala "ukuzidla" ngokwawo, asuse izingxenye ezilimele noma ezingadingekile. Le nqubo ayisizi nje kuphela ukuvimbela ukuguga, kodwa futhi ingavikela ezifweni ezinjengomdlavuza kanye nezifo ze-neurodeergenerative.
Ngaphezu kwalokho, ukuzila ukudla ngezikhathi ezithile kubonise imiphumela ebalulekile yokulwa nokuvuvukala. Ukuvuvukala okungapheli kwebanga eliphansi kubandakanyeka ezifweni eziningi ezingalapheki, kusukela kushukela kuye kweyenhliziyo nemithambo yegazi. Ngokunciphisa lokhu kuvuvukala, ukuzila ukudla ngezikhathi ezithile kungase kunikeze isivikelo kulezi zimo.
Ungaqala kanjani ukuzila ukudla okuphakathi
Uma uqiniseka ngezinzuzo futhi ufuna ukukuzama, kubalulekile ukwazi ukuthi ukuzila ukudla okuvamile kusebenza kanjani. Nawa amanye amathiphu ukuze uqale:
- Qala kancane kancane: Asikho isidingo sokugxuma uqonde ekuzileni ukudla kwamahora angu-16. Qala ngamahora angu-12 futhi kancane kancane ukwandisa.
- Lalela umzimba wakho: Naka indlela ozizwa ngayo. Uma uba nesiyezi, ukukhathala okukhulu, noma ezinye izimpawu, yima bese uthintana nochwepheshe bezempilo.
- Hlala u-hydrate: Ukuphuza amanzi anele kubalulekile ngezikhathi zokuzila.
- Khetha ukudla okunomsoco: Phakathi namafasitela akho okuphakela, khetha ukudla okuphelele, okunomsoco ukuze ukwandise izinzuzo.
- Yiba ongaguquguquki:Isihluthulelo sendlela ukuzila ukudla okusebenza ngayo ukungaguquguquki. Zama ukugcina isimiso esivamile.
Imiphumela emibi engaba khona kanye nendlela yokuyiphatha
Nakuba ukuzila ukudla ngezikhathi ezithile kunganikeza izinzuzo eziningi, kubalulekile ukuqaphela imiphumela engemihle engase ibe khona, ikakhulukazi ekuqaleni. Ezinye ezivame kakhulu zihlanganisa:
- Indlala nezifiso
- Ukucasuka nokushintshashintsha kwemizwelo
- Ubuhlungu bekhanda
- Ukukhathala noma isiyezi
Uyiphatha kanjani le miphumela emibi? Nawa amasu athile:
- Zigcine umatasa: Ziphazamise ngezikhathi zokuzila ngemisebenzi oyithandayo.
- Lungisa kancane kancane: Uma izimpawu zizimbi, cabanga ukunciphisa ubude besikhathi sokuzila bese uyandisa kancane kancane.
- qiniseka ukuthi udla ngokwanele: Phakathi namafasitela akho okuphakela, qiniseka ukuthi udla amakhalori anele nemisoco.
- Cabangela izithasiselo: Xhumana nochwepheshe bezempilo mayelana nokuthatha izithasiselo ze-electrolyte noma ze-multivitamin.
Ukuzila ukudla kanye nokuzivocavoca ngezikhathi ezithile
Umbuzo ojwayelekile uma kuziwa ekutheni ukuzila ukudla okuphakathi kusebenza kanjani ukuthi ukuhlanganisa kanjani
noma ngokuzivocavoca. Ingabe kuphephile ukuzivocavoca esiswini esingenalutho? Ingabe izoba nomthelela omubi ekusebenzeni?
Impendulo, njengoba kuvame ukuba njalo ekudleni, iwukuthi: kuncike. Abanye abantu bathola ukuthi ukuzivocavoca esiswini esingenalutho kubanika amandla engeziwe futhi kuthuthukisa ukusebenza kwabo, kuyilapho abanye bezizwa bebuthakathaka futhi benesiyezi.
Uma unquma ukuzivocavoca ngesikhathi sakho sokuzila ukudla, qala ngamaseshini aphansi futhi kancane kancane wandise. Nakisisa indlela ozizwa ngayo futhi ulungise njengoba kudingeka.
Ngakolunye uhlangothi, uma ukhetha ukuzivocavoca ngesikhathi sewindi lakho lokuphakela, qiniseka ukuthi udla okuthile okulula ngaphambi kokuzivocavoca kwakho kanye nokudla okunomsoco kamuva ukuze usekele ukululama kwemisipha.
Izinganekwane namaqiniso mayelana nokuzila ukudla ngezikhathi ezithile
Njengoba ukuzila ukudla ngezikhathi ezithile sekuzuze ukuthandwa, izinganekwane eziningana ziye zavela. Ake sicacise ezinye zazo:
Inganekwane : Ukuzila ukudla ngezikhathi ezithile kubangela ukulahlekelwa yimisipha. Iqiniso : Uma kwenziwa kahle futhi kuhlanganiswe nokuzivocavoca kokumelana nokudla kanye nokudla amaprotheni anele, ukuzila ukudla ngezikhathi ezithile kungasiza ekulondolozeni imisipha ngesikhathi sokunciphisa isisindo.
Inganekwane : Ukuzila ukudla ngezikhathi ezithile kunciphisa ijubane lokusetshenziswa kokudla emzimbeni. Iqiniso : Izifundo zesikhashana zibonisa ukuthi ukuzila ukudla ngezikhathi ezithile kungakhuphula izinga lokusetshenziswa kokudla emzimbeni. Kodwa-ke, kudingeka izifundo ezengeziwe zesikhathi eside.
Inganekwane : Kufanele weqe ukudla kwasekuseni ukuze uzile ukudla ngezikhathi ezithile. Iqiniso : Nakuba abantu abaningi bekhetha ukweqa ukudla kwasekuseni, akudingekile. Ungalungisa isikhathi sakho sokudla ukuze sivumelane nezintandokazi zakho nendlela yakho yokuphila.
Inganekwane : Ukuzila ukudla ngezikhathi ezithile kuyindlela yokudla eyisimangaliso esebenza kuwo wonke umuntu. Iqiniso : Nakuba abantu abaningi bethola izinzuzo, ukuzila ukudla ngezikhathi ezithile akufanele wonke umuntu. Njenganoma yikuphi ukushintsha kokudla, kubalulekile ukubonisana nochwepheshe wezempilo ngaphambi kokuqala.
Ingabe ukuzila ukudla kwesikhashana kulungile kuwo wonke umuntu?
Naphezu kwezinzuzo zako ezingaba khona, kubalulekile ukuqaphela ukuthi ukuzila ukudla ngezikhathi ezithile akusona isixazululo esilingana nawe. Abanye abantu kufanele bagweme ukuzila ukudla ngezikhathi ezithile noma okungenani babonane nodokotela ngaphambi kokukuzama, okuhlanganisa:
- Abesifazane abakhulelwe noma abancelisayo
- Abantu abanomlando wokuphazamiseka kwemikhuba yokudla
- Abantu abanesifo sikashukela sohlobo loku-1
- Izingane ezikhulayo kanye nentsha
- Abantu abanezimo ezithile zezempilo ezingamahlalakhona
Ukwengeza, kubalulekile ukuqaphela ukuthi indlela ukuzila ukudla okusebenza ngayo ingahluka kumuntu nomuntu. Abanye bangase bathole izinzuzo ezibalulekile, kanti abanye bangase bakuthole akusimeme noma kuyilungele indlela yabo yokuphila.
Iziphetho: Ingabe ukuzila ukudla ngezikhathi ezithile kuwufanele ukuzama?
Ngemva kokuhlola ngokujulile ukuthi ukuzila ukudla okuphakathi kusebenza kanjani, izinzuzo zako ezingase zibe khona, nokucatshangelwa, umbuzo usasele: ingabe kufanelekile ukuzama?
Impendulo, njengoba kuvame ukwenzeka ekudleni nasempilweni, ukuthi kuncike ezinhlosweni zakho zomuntu siqu, indlela yakho yokuphila kanye nempilo yakho iyonke. Ukuzila ukudla ngezikhathi ezithile kubonise imiphumela ethembisayo ezifundweni zesayensi, ikakhulukazi ezindaweni ezinjengokuncipha kwesisindo, ukulawulwa okuthuthukisiwe kwe-metabolic, nempilo yamaselula.
Kodwa-ke, kubalulekile ukukhumbula ukuthi ukuzila ukudla ngezikhathi ezithile akuyona i-panacea. Ayithathi indawo yesidingo sokudla okulinganiselayo nokunomsoco, ukuvivinya umzimba njalo neminye imikhuba enempilo. Futhi, njengoba sesibonile, ayifanele wonke umuntu.
Uma ucabanga ukuzama ukuzila ukudla kwesikhashana, sincoma ukuthi:
- Xhumana nochwepheshe bezempilo, ikakhulukazi uma unezimo zezokwelapha ezivele zikhona.
- Qala kancane kancane futhi ulalele umzimba wakho.
- Hlanganisa ukuzila ukudla nokudla okunomsoco futhi olinganiselayo.
- Gcina umqondo ovulekile futhi uzimisele ukulungisa indlela yakho njengoba kudingeka.
Khumbula, isihluthulelo sanoma yiluphi ushintsho lwendlela yokuphila ukusimama kwesikhathi eside. Uma unquma ukuthi ukuzila ukudla ngezikhathi ezithile kukulungele, qiniseka ukuthi kuwumkhuba ongawugcina ngokungaguquki futhi lokho kukwenza uzizwe ukahle ngokomzimba nangokwengqondo.
Ekugcineni, ukuqonda ukuthi ukuzila ukudla kwesikhashana kusebenza kanjani kukuvumela ukuthi wenze isinqumo unolwazi mayelana nokuthi kuyinketho elungile yini kuwe. Kungakhathaliseki ukuthi unquma ukuzama noma cha, into ebaluleke kakhulu ukuthola indlela yokudla nendlela yokuphila esekela impilo yakho yonke kanye nokuphila kahle.
Kusebenza kanjani ukuzila ukudla okuphakathi: Isayensi ngemuva kwalesi simo
Ukuze ujule nakakhulu endleleni ukuzila ukudla okusebenza ngayo ngezikhathi ezithile, kubalulekile ukuqonda izindlela zebhayoloji ezenziwa zisebenze ngezikhathi zokuzila. Lokhu kuqonda kusisiza ukuba siqonde ukuthi kungani ukuzila ukudla ngezikhathi ezithile kungaba nemiphumela ebanzi kangaka empilweni yethu.
Lapho sizila ukudla, umzimba wethu udlula ezigabeni eziningana ze-metabolic:
- Isigaba sokudla: Phakathi namahora ambalwa okuqala ngemva kokudla, umzimba umatasa ugaya futhi umunca izakhi. I-insulin iphakeme, ikhuthaza ukugcinwa kwamandla.
- Isigaba se-post-absorptive: Cishe amahora angu-3-6 ngemva kokudla, umzimba uqala ukushintshela kumodi "yokuzila ukudla". Amazinga e-insulin aqala ukwehla futhi umzimba uqala ukusebenzisa i-glycogen egcinwe esibindini ukuze ugcine amazinga kashukela egazini.
- Isigaba sokuzila sangaphambi kwesikhathi: Ngemva kwamahora angu-12-18 wokuzila ukudla, umzimba uqeda izitolo zawo ze-glycogen bese uqala ukushisa amafutha ukuze uthole amandla. Le nqubo, ebizwa nge-ketosis, ikhiqiza imizimba ye-ketone engasetshenziswa ubuchopho nezinye izitho njengomthombo wamandla.
- Isigaba sokuzila isikhathi eside:Ngemuva kwamahora angu-24 noma ngaphezulu, umzimba ungena esimweni “sokugcina amaprotheni”. Ukukhiqizwa kwama-hormone okukhula kuyanda, okusiza ukulondoloza imisipha yemisipha futhi kukhuthaze ukushiswa kwamafutha.
Kusebenza kanjani ukuzila ukudla ngezikhathi ezithile ukuze kuzuze lezi zinguquko ze-metabolic? Ngokushintshana izikhathi zokudla nokuzila ukudla, empeleni “siqeqesha” imizimba yethu ukuze isebenze kahle kakhulu ekushintsheni phakathi kwemithombo yamandla ehlukene. Lokhu kungaholela ekuguquguqukeni kwe-metabolic okuthuthukisiwe, okungase kube nezinzuzo zokuncipha kwesisindo, ukulawula ushukela wegazi, nokuphila isikhathi eside.
Ngaphezu kwalokho, ukuzila ukudla ngezikhathi ezithile kubonakala kusebenzisa "ukushintsha" kwezakhi zofuzo eziningana ezikhuthaza impilo yeselula. Ngokwesibonelo:
- Ama-Sirtuins: Lawa maprotheni, avame ukubizwa ngokuthi “izakhi zofuzo zokuphila isikhathi eside,” asebenza ngesikhathi sokuzila ukudla futhi angase asize ekuvikeleni ukuguga nasezifweni.
- AMPK: Le enzyme, ecushwa ngesikhathi sokuzila ukudla, idlala indima ebalulekile ekulawuleni umzimba namandla eselula.
- mTOR: Ukuvinjelwa kwale ndlela ngesikhathi sokuzila ukudla kungase kukhuthaze i-autophagy kanye nokulungiswa kwamaselula.
Ukuqonda lezi zindlela kusisiza ukuba siqonde ukuthi kungani ukuzila ukudla ngezikhathi ezithile kungaba nemiphumela ebanzi kangaka empilweni yethu, kusukela ekuncipheni kwesisindo kuya ekuvikelweni ezifweni ezingamahlalakhona.
Imibuzo evame ukubuzwa mayelana nokuthi ukuzila ukudla okuvamile kusebenza kanjani
Ngezansi, sizophendula eminye yemibuzo evame kakhulu mayelana nokuthi kusebenza kanjani ukuzila ukudla kwesikhashana:
- Ngingakwazi ukuphuza amanzi ngenkathi ngizila ukudla?
Yebo, empeleni, kubalulekile ukuhlala u-hydrated ngezikhathi zokuzila. Amanzi, itiye elingenashukela, nekhofi elimnyama (elingenalo ubisi noma ushukela) kuvunyelwe futhi akunqamuli inzilo.
- Ingabe ukuzila ukudla okuphakathi kuyawathinta amazinga e-hormone?
Ukuzila ukudla okungapheli kungathinta amahomoni amaningana. Isibonelo, ingakhuphula i-hormone yokukhula kanye ne-norepinephrine, engasiza ekushiseni amafutha. Kodwa-ke, kwabanye abantu, ikakhulukazi abesifazane, ukuzila ukudla isikhathi eside kungathinta kabi amahomoni okuzala, ngakho-ke kubalulekile ukulalela umzimba wakho futhi uthintane nochwepheshe bezempilo.
- Ukuzila ukudla okuphakathi kuyithinta kanjani imisipha yemisipha?
Ngokuphambene nenkolelo evamile, ukuzila ukudla okuphakathi, uma kuhlangene nokudla kwamaprotheni okwanele nokuzivocavoca umzimba, akufanele kubangele ukulahlekelwa okukhulu kwemisipha. Eqinisweni, ukwanda kwe-hormone yokukhula ngesikhathi sokuzila kungase kusize ukulondoloza imisipha yemisipha.
- Ngingakwazi ukuthatha izithasiselo ngenkathi ngizila ukudla?
Ezinye izithako, njengamavithamini namaminerali, zingathathwa ngesikhathi sokuzila. Kodwa-ke, izithasiselo eziqukethe amakhalori noma ezikhuthaza ukusabela kwe-insulin (njengama-amino acid e-branched-chain) zinganqamula ngokushesha ukudla. Xhumana nochwepheshe bezokunakekelwa kwempilo ukuze uthole izincomo eziqondene nawe.
- Ukuzila ukudla ngezikhathi ezithile kukuthinta kanjani ukusebenza kwezemidlalo?
Imiphumela yokuzila ukudla ngezikhathi ezithile ekusebenzeni kwezemidlalo ingahluka. Abanye abasubathi babika ukusebenza okuthuthukisiwe, kuyilapho abanye bethola ukwehla. Kubalulekile ukuhlola futhi uthole ukuthi yini ekusebenzela kangcono. Uma ungumdlali oqhudelanayo, cabanga ukusebenzisana nesazi sokudla kwezemidlalo ukuze uthuthukise indlela yakho.
Manje njengoba usuhlolisisile ukuthi kusebenza kanjani ukuzila ukudla ngezikhathi ezithile, izinzuzo zako ezingaba khona, nokucatshangelwa, ingabe uzizwa uphefumulelwe ukuthi uzame? Khumbula, indlela eya empilweni engcono iwuhambo lomuntu siqu, futhi lokho okusebenzela umuntu oyedwa kungase kungasebenzi komunye.
Uma unquma ukuhlola ukuzila ukudla kwesikhashana, sikukhuthaza ukuthi ukwenze lokho ngendlela enolwazi futhi kancane kancane. Lalela umzimba wakho, gcina ijenali yokuhlangenwe nakho kwakho, futhi ungangabazi ukufuna isiqondiso sochwepheshe uma usidinga.
Ingabe ulutholile lolu lwazi lokuthi ukuzila ukudla kwesikhashana kusebenza kanjani kuwusizo? Yabelana ngalesi sihloko nabangani kanye nomndeni wakho ongase ube nentshisekelo yokufunda okwengeziwe ngale ndlela ethakazelisayo yokudla kanye nempilo! Futhi ungakhohlwa ukusishiyela imibono yakho kanye nolwazi lwakho ngokuzila ukudla okuphakathi. Umbono wakho ungase ube yilokho omunye umuntu adinga ukukuzwa!