Yaphula iibhondi zokutya ngokweemvakalelo

Ukutya ngokweemvakalelo kuxa utya ukutya ukuze ujongane neemvakalelo ezinzima. Kuba ukutya ngokweemvakalelo akunanto yakwenza nendlala, kuyinto eqhelekileyo ukutya iikhalori ezininzi kunokuba umzimba wakho ufuna okanye oza kuyisebenzisa.

Ukutya kunokubeka isidambisi kwiimvakalelo zoxinzelelo, nangona isiphumo sesethutyana.

Ukutya okunamafutha amaninzi, iswekile, kunye netyuwa kunokuba nomtsalane xa uphantsi koxinzelelo, ukwimeko embi, okanye uziva kakubi ngawe.

Ukutya ngokweemvakalelo kuhlala kuba ngumkhwa. Ukuba ukhe wasebenzisa ukutya ukuzithuthuzela kwixa elidlulileyo, unokubawela iilekese okanye iitshiphusi zeetapile nangaliphi na ixesha uziva ungalunganga. Ngexesha elizayo xa ukhathazekile, kuya kusiba nzima ngakumbi ukuthi hayi kukutya okungenampilo.

Wonke umntu uneentsuku ezimbi, kodwa ayinguye wonke umntu osebenzisa ukutya ukufikelela kuzo. Ezinye zeendlela zokuziphatha kunye neepatheni zokucinga zinokunyusa amathuba akho okuba utya ngokweemvakalelo.

• Ukuba unengxaki yokulawula iimvakalelo zakho, kunokwenzeka ukuba usebenzise ukutya ukulungiselela loo njongo.
• Ukungonwabi ngomzimba wakho kunokukwenza ukuba uthambekele ekutyeni ngokweemvakalelo. Oku kwenzelwa amadoda nabafazi.
• Ukutya ukutya kungakubeka emngciphekweni. Ukuba uziva uvinjelwe ukutya, unokudandatheka kwaye ulingeke ukuba utye ngokweemvakalelo.

Ziqwalasele. Nika ingqalelo iipateni zakho zokutya kunye nabantu okanye izehlo ezenza ukuba ufune ukutya kakhulu.

• Ngaba uyatya xa uziva unomsindo, uxinezelekile, wenzakele, okanye ukhathazekile ngenye indlela?
• Ngaba uyatya ukuphendula abantu abathile okanye iimeko ezithile?
• Ngaba iindawo ezithile okanye amaxesha emini abangela umnqweno wokutya?

Ukuphuhlisa izakhono ezintsha zokulwa. Ngexesha elizayo xa ufuna ukusebenzisa ukutya kunyango, cinga ngendlela enye indlela onokujongana ngayo neemvakalelo ezibangele ukuba ukhuthaze. Unga:

• Thatha iklasi okanye ufunde incwadi yokulawula uxinzelelo.
• Thetha ngeemvakalelo zakho nomhlobo osenyongweni.
• Thatha uhambo lokucoca intloko. Iimvakalelo zakho zinokuphulukana namandla azo ngexesha kunye nendawo.
• Zinike enye into oza kucinga ngayo, njengokuzonwabisa, iphazili, okanye incwadi elungileyo.

Zixabise. Ukunxibelelana namaxabiso akho kunye namandla akho kunokukunceda ulawule amaxesha amabi ngaphandle kokutya kakhulu.

• Bhala malunga nezinto ozikhathaleleyo kwaye kutheni zibalulekile kuwe. Oku kunokubandakanya usapho lwakho, injongo yezentlalo, inkolo, okanye iqela lezemidlalo.
• Bhala ngezinto ozenzileyo ezizenza uzingce.
• Chitha ixesha usenza izinto olunge ngazo.

Yitya kancinci. Ukutya ngokweemvakalelo kuhlala kuthetha ukuba utya ungenangqondo kwaye ulahlekelwe ngumkhondo wokuba uthathe malini. Zenze uthothise isantya kwaye unake ukutya okutyayo.

• Beka ifolokhwe yakho phakathi kokulunywa.
• Thatha umzuzwana ukunambitha ukutya kwakho ngaphambi kokuginya.
• Ukuba uzibandakanya kwinto efana neicookies okanye inkukhu ethosiweyo, nciphisa ubungakanani besabelo.
• Sukutya phambi kweTV okanye ikhompyuter. Kulula kakhulu ukutya kakhulu xa uphazanyiswa yinto ekwisikrini esiphambi kwakho.

Cwangcisa kwangaphambili. Ukuba uyazi ukuba ixesha elinzima okanye elinoxinzelelo liza, zimisele ukutya okusempilweni kwangaphambili.

• Cwangcisa ukutya okusempilweni. Chop imifuno yesaladi okanye wenze imbiza yesuphu esekwe kumhluzi ngaphambi kwexesha ukuze ungabinangxaki, ugcwalise ukutya okulindileyo.
• Musa ukulamba. Xa nilambile nobabini ninoxinzelelo, ipitsa kunye nokunye ukutya okukhawulezayo kuya kuba sisihendo ngakumbi.
• Gcina ikhitshi lakho ngamashwamshwam asempilweni njengehummus kunye neminqathe.

Yenza ukutya okuthuthuzelayo kube sempilweni. Khangela iindlela zokulungiselela izitya zakho ozithandayo ngeekhalori ezimbalwa.

• Sebenzisa isiqingatha nesiqingatha esingenamafutha okanye ubisi olunamanzi olumphunga endaweni yobisi olupheleleyo okanye ukhilimu.
• Sebenzisa 2 abamhlophe bamaqanda endaweni yeqanda elinye elipheleleyo.
• Faka isiqingatha sebhotela ngeapilesauce xa ubhaka.
• Sebenzisa isitshizi sokupheka endaweni yeoyile okanye ibhotolo xa upheka.
• Sebenzisa irayisi emdaka okanye yasendle endaweni yelayisi emhlophe.

Thetha nomboneleli wakho wezempilo ukuba unayo nayiphi na le mpawu yokutya okutyayo:

• Uhlala ulahlekelwa kukulawula ukutya kwakho.
• Udla ngokutya de ungonwabi.
• Unemvakalelo enzulu yeentloni ngomzimba wakho okanye ukutya kwakho.
• Uyazigabha emva kokutya.

Ukutyeba kakhulu - ukutya ngokweemvakalelo; Ukutyeba-ukutya ngokweemvakalelo; Ukutya - ukutya ngokweemvakalelo; Ukwehla kobunzima-intsingiselo yeemvakalelo

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UThomas JJ, uMickley DW, uDerenneJL, uKlibanski A, uMurray HB, uEddy KT. Ukuphazamiseka kwindlela yokutya: uvavanyo kunye nolawulo. Ku: Stern TA, Fava M, Wilens TE, Rosenbaum JF, ii-eds. Isibhedlele saseMassachusetts Jikelele esiBanzi seNyango yoNyango. Ngomhla wesi-2. IPhiladelphia, PA: Elsevier; 2016: isahluko 37.

UVan Strien T, u-Ouwens MA, u-Engel C, no-Weerth C.Ukulamba kwithintelo lothintelo kunye nokutya okubangelwa luxinzelelo. Ukutya. Ngo-2014; 79: 124-133. IINKCUKACHA: 24768894 pubmed.ncbi.nlm.nih.gov/24768894/.

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