Iindlela ezi-5 zokukhohlisa ekutyeni kwakho

Umxholo

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Ukuzonwabisa, ukukhupha, ukuphuma ngaphandle. Nokuba yeyiphi na oyibizayo, sonke siphosa isilumkiso semimoya ngamanye amaxesha ngeholide (Kulungile, mhlawumbi rhoqo kunokuba sikhathalela ukwamkela). Emva koko kuza ukuzikhuza, ityala elingenakuphepheka kunye nesifungo sokungaze uphinde uyenze. Kodwa ngaba yonke loo drama iyimfuneko ngokwenene? Hayi, utsho uBonnie Taub-Dix, waseNew York City, isithethi seAmerican Dietetic Association. "Ukuziva unetyala akusiso isitya esisecaleni." Ingcebiso yakhe? "Vala amehlo akho kwaye wonwabele konke ukuluma kwaye wenze ezo khalori zikuxabise ngokwenene."

Nangona i-2005 ye-US Department of Agriculture Dietary Guidelines inika ukukhanya okuluhlaza kwi-cheating encinci evunywe ngurhulumente-enkosi "kwi-calorie discretionary" ngoku evunyelweyo. Uguqulo: Kulungile ngokugqibeleleyo ukuba ube neepilisi ezimbalwa eziswiti kunye ne-gooey (izikhokelo zibonisa i-10-15 yepesenti yeekhalori zosuku). Kodwa ngaphambi kokuba uye ezantsi ekwenzeni imali kwiikhalori zakho ezinokuqonda, gcina le mithetho ilandelayo yokukopela ngaphandle kokuhlawula ixabiso eliphezulu kakhulu.

1. Lidlule ityala.
   Imantra yakho entsha ithi, "Akukho nto ingavumelekanga." Nje ukuba uyamkele ukutya okusisiseko, ukuba netyala kuyavalwa etafileni. "Ityala linokubangela ukuba uhlukane neemvakalelo zakho zokwenyani malunga nokutya," utshilo uMarsha Hudnall, M.S., R.D., umlawuli wenkqubo kwiGreen Mountain eFox Run eLudlow, eVt., indawo yokunciphisa umzimba esempilweni yabasetyhini kuphela. Nayiphi na indlela yokuziphatha eqhutywa kukuziva unetyala kunzima ukuyilawula; ukutya akunjalo. Endaweni yokugxila kwityala lakho, khetha uvavanyo olusengqiqweni lobungakanani besahlulo. Unokuba nayo nayiphi na into enqwenelwa yintliziyo yakho, ukuba ukumodareyitha yi-MO yakho kwaye ugcina iinxalenye ziphantsi kolawulo. Zizo zonke ii-buffets onokuzitya kwikhefu lenkampani yakho yonyaka yesidlo sangokuhlwa, kunye nejumbo servings kwiindawo ezininzi zokutya nasekhaya ezigcina zithe nca esinqeni, hayi ngamaxesha athile.


2. Ukuba uyakopela, qiniseka ukuba uyenza kwindawo kawonke-wonke.
   Yicime loo nto ingekho mthethweni phakathi kwakho nalawo mafriji aseFransi. (Yivume; ugqibele nini ukutya ukutya okuthandayo ukukopela kufutshane nosapho kunye nabahlobo? "Ndiyakholelwa ukuba esinye sezona zakhono zibaluleke kakhulu kukufunda indlela yokuhluma, emva koko sibuyele ekutyeni okusempilweni ngoko nangoko," utshilo uKatherine Tallmadge, MA, RD, umbhali weDiet Simple: 192 Tricks Mental, Substitutions, Habits & Inspirations (LifeLine, 2004). Ingcebiso yakhe: Yiya phambili kwaye ucofe phambi kwabanye, emva koko uqhubeke nobomi bakho.


3. Yaphula ikhonkco elidibanisa ukukopa kunye nokungabi namandla.
   Usenokuba utye enye ekhonza kakhulu ipean pie kaMama wakho kwimowudi ye-la, kodwa ungacingi ngayo njengokulahleka kwamandla. Cinga ngaso njengesigqibo osithathele ingqalelo osithathileyo: Ulinganisile ukhetho lwakho kwaye uthathe isigqibo sokuya kuso. Ngoku qhubeka. Ukuhlala kwi-indulgences nokuzisola ngezenzo zakho akukwenzi nto ngaphandle kokunciphisa impumelelo yakho. Ngaphandle koko, uTallmadge uthi, "Uphando lufumanise ukuba ukutya okungenakuguqulwa, ukuthintela ukutya kunokubangela ukubuyela umva kwaye ekugqibeleni kubuyise ubunzima obulahlekileyo.


4. Ungazami ukuba yingelosi. Jolisa inkqubela, hayi imfezeko.
   Uyayonwabela itshokholethi. Kulungile, ke enyanisweni uyinyani ye-chocoholic eqinisekisiweyo. Usuku ngaphandle kokuluma kwezinto ezimnyama kuwe aluphelelanga. Nangona kunjalo, ekubeni uqalile kwiprogram yakho entsha yokutya okunempilo, ukwazile ukulungisa ukulungiswa kwetshokolethi yakho kwisibini ngeveki. Yinkqubela phambili leyo, ukuqiniseka, kodwa hayi ukugqibelela. Kwaye yinto entle leyo: Ukuba ukutya okugqibeleleyo kuyinjongo yakho, sikuthiyile ukugqabhuza iqamza lakho-kodwa ukuphoxeka kunye nokusilela kuqinisekisiwe. Khumbula, utsho uLouisville, Ky., Ugqirha wezondlo kunye noqeqesho lomzimba uChristopher R. Mohr, Ph.D., R.D., usenokugcina isondlo esifanelekileyo engqondweni naxa uzonwabisa. "Xa ukopela, gxila kukutya okubonelela ngesibonelelo, njengetshokholethi emnyama, epakisha idosi esempilweni yeacht antioxidants," u-Mohr ucebisa.


5. Kulungile, kwaye kufanelekile, ukutsiba izidlo ezithile!
   Ukuba awulambanga, akufuneki utye. Njengokuba ufuna umntu onje Ubume ukukukhumbuza oko! Kodwa khawucinge ngoku. Zingaphi izihlandlo ngexesha leholide oye wadibana nalo naliphi na inani leempazamo ngenxa yokuzibophelela ekuhlaleni xa wawungekho kufutshane nendlala? Lo mthetho ufuna ukukhangela okwenyani kwangaphakathi, kodwa nje ukuba ujongane neemvakalelo zakho zokwenyani zendlala (isisu sakho siqala ukukhula, uziva ungenanto kwaye usenokude uqalise ukuqala kwentloko ezayo), ukungabinangqondo into yakudala. "Uninzi lwethu luyatya xa singalambi kuba sifunde ukuzithoba ngokutya-siye saba ngabantu abadla imvakalelo," utshilo uHudnall. "Iqhinga lokwahlula ukulamba ngokomzimba kwindlala yeemvakalelo kukwazi ukuba umzimba wakho ubonisa njani imfuno yokutya." Kwaye nje ukuba ufumane isiphatho kuloo nto, uya kuba mancinci amathuba okuba ugqithise ngenxa yezizathu zeemvakalelo.

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