Uwuthomalalisa njani umdla wakho wokutya xa uziva ungalawuleki

Umxholo

• Ubhubhani Wokutyeba
• Le Yingqondo Yakho Ekutyeni
• Sibanjiswa njani ekutyeni
• Indlala Iphelile? Zama ezi ngcebiso ukunqanda ukutya
• Uphengululo lwe

Igama lam ndinguMaura, kwaye ndilikhoboka. Into endiyikhethayo ayinabungozi njengeheroin okanye icocaine. Hayi, umkhwa wam u ... ibhotolo yamandongomane. Ndiziva ndingcangcazela kwaye ndingaphandle kohlobo rhoqo kusasa ndide ndifumane ukulungiswa kwam, ngokufanelekileyo kwithowusti yengqolowa egcwele iblueberry jam. Kumaxesha kaxakeka, nangona kunjalo, ndiyicofa ngqo engqayini.

Kodwa kukho okungakumbi kunoko. Yabona, ndinokuba nohlobo lokuphambana ngayo xa ukuthanda kwam kungalawuleki. Isithandwa sam sokugqibela saqala ukundibiza ngokuba yi-PB junkie emva kokubona ezinye zeendlela zam zokuziphatha ezizodwa: Ndigcina istash seekhonteyina ezingekho ngaphantsi kwesithathu kwikhabhathi yam-i-backups xa ndigqiba enye efrijini.(Psst...nantsi kutheni ingumbono ombi ukuthelekisa imikhuba yokutya yabahlobo bakho neyakho.) Ndabonisa kwimpelaveki yam yokuqala kwindlu yakhe kunye noMrhwebi uJoe's Creamy kunye neSalted kwibhegi yam yokulala. Kwaye ndancamathelisa ingqayi kwigumbi leglavu phambi kokuba sihambe kuhambo lwethu lokuqala. "Yintoni enika?" wabuza. Ndimxelele ukuba ndiza kunyibilika ukuba ndingaze ndiphume. "Ukhoboka!" waphendula ngelithi. Ndahleka; yayingekokubaxa kancinane oko? Ngentsasa elandelayo, ndaye ndalinda ukuba ade ahlambe ngaphambi kokumba esinye isikhongozeli se-PB ngaphandle komthwalo wam kwaye ndicule amacephe ambalwa. (Idibeneyo: Yonke into ofuna ukuyifumana malunga neebutter Nut)

I-ex yam yayiye kwinto ethile. Uphando olothusayo lufumanise ukuba indlela abanye abantu abasabela ngayo ekutyeni iyafana kakhulu nendlela abaxhaphazi beziyobisi abasabela ngayo kumachiza abaxhomekeke kuwo. Ukongeza, uninzi lweengcali zikholelwa ukuba inqanaba lokukhotyokiswa kokutya e-United States linokuba ngubhubhani.

"Ukutya ngokugqithiseleyo kunye nokutyeba kubulala ubuncinane abantu baseMelika abangama-300,000 minyaka yonke ngenxa yezifo ezifana nesifo seswekile, isifo sentliziyo kunye nomhlaza," kusho uMark Gold, MD, umbhali we Ukutya kunye nokuLuleka: Incwadi yeNcwadana eBanzi. "Ngelixa kungekho mntu wazi kakuhle ukuba bangaphi abo bantu banokuba likhoboka lokutya, siqikelela ukuba sisiqingatha sabo bonke."

Ubhubhani Wokutyeba

Abasetyhini banokuba semngciphekweni omkhulu: iipesenti ezingama-85 zabo bajoyina i-Overeaters Anonymous ngabasetyhini. "Uninzi lwamalungu ethu luza kuthi luzimisele ngokutya kwaye lucinga rhoqo malunga nezinto eziza kuba nazo ngokulandelayo, utshilo uNaomi Lippel, umphathi olawulayo wombutho. "Bathetha nangokutya bade babe yinkungu-de babe banxile."

Uphando olothusayo lufumanise ukuba indlela abanye abantu abasabela ngayo ekutyeni ifana kakhulu nendlela abaxhaphaza iziyobisi abasabela ngayo kwiziyobisi abarhanele kuzo.

Thatha u-Angela Wichmann waseMiami, owayedla ngokutya kakhulu de angakwazi ukucinga kakuhle. "Ndingatya nantoni na ngokunyanzelwa," utshilo u-Angela, oneminyaka engama-42, umakhi wezindlu nomhlaba owayenobunzima obuziikhilogram ezili-180. "Ndiza kuthenga ukutya okungenamsoco kwaye ndikutye emotweni okanye ndikutye ekhaya ngasese. Izinto endizithandayo zazizizinto ezinje nge-M & M okanye iichips. Nditsho nabantu abaqhekezayo bayakwenza iqhinga." Wayesoloko eziva eneentloni nokuzisola ngenxa yokutya kwakhe ngaphandle kwamandla olawulo ebomini bakhe.

"Ndandineentloni kuba ndingakwazi ukuzibamba. Kwiindawo ezininzi zobomi bam ndiye ndakwazi ukuphumeza nantoni na into endiyibeke kuyo ingqondo yam - ndine Ph.D., kwaye ndibaleke i-marathon. ingxaki yokutya lelinye ibali ngokupheleleyo, utshilo.

Le Yingqondo Yakho Ekutyeni

Iingcali ziqala ukuqonda ukuba kubantu abafana no-Angela, ukunyanzeliswa kokutya kakhulu kuqala entloko, kungekhona esiswini.

UNora D. Volkow, MD, umlawuli weZiko leSizwe lokuSetyenziswa gwenxa kweziyobisi ufumanise ukuba baneempawu ezingaqhelekanga kwiisekethe ezithile zobuchopho ezifanayo nezabo basebenzisa iziyobisi. Umzekelo, uphononongo lubonise ukuba abantu abatyebe ngokugqithiseleyo banokuthi, njengamakhoboka eziyobisi, babe nezamkeli ezimbalwa kubuchwephesha babo be-dopamine, ikhemikhali evelisa iimvakalelo zokuphila kunye nokwoneliseka. Ngenxa yoko, amakhoboka okutya asenokufuna amava angakumbi amnandi—afana nezimuncumuncu—ukuze azive onwabile. Bakwanengxaki yokuxhathisa izilingo. (Idibeneyo: Ungayifumana njani iMinqweno, ngokweNgcali yokuThoba umzimba)

"Uninzi luthetha ngokulangazelela ukutya; malunga nokukugqithisa nangona besazi ukuba kubi kangakanani kwimpilo yabo; malunga neempawu zokurhoxa njengentloko xa beyeka ukutya izinto ezithile, njengeelekese ezineswekile eninzi," utshilo uChris E. Stout, isigqeba umlawuli wokuziqhelanisa neziphumo eTimberline Knolls, iziko lonyango ngaphandle kweChicago elinceda abasetyhini ukuba boyise iingxaki zokutya. Kwaye njengekhoboka lotywala, umntu olikhoboka lokutya uya kwenza nantoni na ukuze alungiswe. Sihlala sisiva malunga nezigulana ezifaka ii-cookie ezihlangwini zazo, ezimotweni, nakwimigangatho yegumbi elingaphantsi, utshilo uStout.

Kuyavela ukuba indima yobuchopho ekuthatheni isigqibo malunga nokuba sithatha ntoni kunye nobungakanani bento esiyityayo ingaphaya kwento uninzi lwenzululwazi oluye lwayicinga. Kwisifundo esibuhlungu kwi-Laboratory yeSizwe ye-Brookhaven yeLebhu yase-US, umphenyi oyintloko uGene-Jack Wang, MD, kunye neqela lakhe bafumanisa ukuba xa umntu otyebileyo egcwele, iindawo ezahlukeneyo zobuchopho bakhe, kubandakanya nommandla obizwa ngokuba yihippocampus, indlela emangalisa ngokufanayo naleyo yenzekayo xa umntu osebenzisa kakubi iziyobisi ebonisa imifanekiso yeziyobisi.

Kwisifundo esibuhlungu kwi-Laboratory yeSizwe ye-Brookhaven yeLebhu yase-US, umphenyi oyintloko uGene-Jack Wang, MD, kunye neqela lakhe bafumanisa ukuba xa umntu otyebileyo egcwele, iindawo ezahlukeneyo zobuchopho bakhe, kubandakanya nommandla obizwa ngokuba yihippocampus, indlela emangalisa ngokufanayo naleyo yenzekayo xa umntu osebenzisa kakubi iziyobisi ebonisa imifanekiso yeziyobisi.

Oku kubalulekile kuba ihippocampus ayipheleli nje ekulawuleni iimpendulo zethu zeemvakalelo kunye nenkumbulo kodwa ikwadlala indima ekutyeni esikutyayo. Ngokuka-Wang, oku kuthetha ukuba endaweni yokuba sixelele ukuba sitye kuphela xa silambile, iingqondo zethu zenza ukubala okuntsonkothileyo: Zithathela ingqalelo indlela esikhathazeke ngayo okanye esikrwada ngayo, ubungakanani bokutya kwethu kokugqibela nokuba kulungile kangakanani wasenza saziva, kunye nentuthuzelo esiyifumene kwixesha elidlulileyo ekutyeni ukutya okuthile. Into elandelayo oyaziyo, umntu otyekele ekutyeni ngokugqithiseleyo yingcuka ehlisa ibhokisi ye-ayisikrimu kunye nengxowa yeetships.

U-Angela Wichmann, yayikukucaphuka ngokweemvakalelo oku kukhokelele kwimigqomo yakhe. . (Jonga i#1 intsomi malunga nokutya ngokweemvakalelo.) Kwiminyaka emibini edluleyo, u-Angela wazibandakanya neqela lokuzinceda labatya kakhulu waza wehla malunga neekhilogram ezingama-30; ngoku unobunzima obuli-146. U-Amy Jones, 23, wase West Hollywood, California, uthi umnqweno wakhe wokutya ubangelwa kukudikwa, kukungazithembi, kunye neengcinga ezingalawulekiyo. "Andizange ndiyeke ukucinga ngokutya endikufunayo de ndikutye," ucacisa uAmy, ozibona ngathi ulikhoboka lesonka samasi, ipepperoni, kunye nekhekhe-ukutya umama wakhe awayekuthintele ngokungqongqo xa wayekwishumi elivisayo otyebe ngokugqithiseleyo.

Sibanjiswa njani ekutyeni

Iingcali zithi ubomi bethu obuxokozelayo, obuxineneyo bunokukhuthaza ukuba likhoboka lokutya. “Abantu baseMelika abafane batye kuba belambile,” utshilo uGold. "Batya ukonwaba, kuba bafuna ukonyusa imo yabo, okanye ngenxa yokuba benestres." Ingxaki kukuba, ukutya kuninzi kakhulu (nkqu naseofisini!) Ukuzinkcinkca ngotywala kuba sisiqwenga sekhekhe. "AmaNeanderthal kuye kwafuneka azingele ukutya kwabo, kwaye kwinkqubo bezigcina bekwimo entle," ucacisa uGold. "Kodwa namhlanje, 'ukuzingela' kuthetha ukuqhuba ukuya kwivenkile yokutya kunye nokukhomba into ekwityala lokuthengisa inyama."

Imiqondiso yengqondo esikhuthaza ukuba sitye inxulumene nethuku lakudala lokusinda: Ubuchopho bethu buxelela imizimba yethu ukuba igcine amafutha amaninzi, ukuba kuya kuba lixesha ngaphambi kokuba sifumane isidlo esilandelayo. Oko kuqhuba kunokuba namandla kangangokuba kwabanye abantu konke okusemandleni abo kukubona indawo yokutyela eyintandokazi ukuseta utywala, uGolide uthi. "Emva kokuba loo mnqweno usetyenzisiwe, kunzima kakhulu ukuwucinezela. Imiyalezo yethu esiyifumanayo ethi," Ndanele "ibuthathaka kakhulu kunaleyo ithi, 'Yitya, yitya, yitya.'"

Kwaye masijongane nayo, ukutya kuye kwalingwa ngakumbi kwaye kwaba nencasa ngakumbi kunangaphambili, okusenza ukuba sikufune ngakumbi nangakumbi. UGolide uthi ukubonile oku kubonisiwe kwilebhu yakhe. Ukuba impuku inikwe isitya esigcwele into enencasa nengaqhelekanga, njengenyama yenkomo yeKobe, iya kuzigquma kuyo de kungabikho nanye iseleyo-ngokufanayo naleyo ebeya kuyenza ukuba inikwe isiselo esigcwele icocaine. ""

Ukutya okuphezulu kwi-carbs kunye namafutha (cinga: iifries zaseFransi, ii-cookies, kunye netshokolethi) zezona zinokwenzeka ukuba zibe ngumkhwa, nangona abaphandi bengazi ukuba kutheni. Ithiyori enye kukuba oku kutya kukhuthaza iminqweno kuba kubangela iipikisi ezikhawulezayo nezothusayo kwiswekile yegazi. Ngendlela efanayo nokutshaya icocaine kunokuba likhoboka kunokukufunxa kuba kungenisa iyeza kwingqondo ngokukhawuleza kwaye ifuthe livakala kakhulu, ezinye iingcali ziqikelela ukuba sinokufumana ukutya okudala utshintsho olukhawulezileyo kwimizimba yethu. (Okulandelayo phezulu: Indlela yokuNqanda iSwekile kwiintsuku ezingama-30-Ngaphandle kokuphambana)

Ngoku malunga ngoku, ukuba awutyebanga kakhulu, usenokucinga ukuba akukho mfuneko yakuzixhalisa malunga nantoni na enokuyenza ngaphandle kokulawula. Akulunganga. "Nabani na kuthi abe kukutya okunyanzelekileyo," utshilo uVolkow. "Nokuba umntu onobunzima buphantsi kolawulo unokuba nengxaki, nangona engenakuyiqonda ngenxa yemetabolism ephezulu."

Ngaba ndilikhoboka lebhotolo yamandongomane — okanye ndisengozini yokuba lilinye? "Kuya kufuneka ukhathazeke ukuba indawo elungileyo yosuku lwakho ijikeleza kumkhwa wokutya," utsho uStout. "Ukuba ukutya kulawula iingcinga zakho, ke unengxaki." Phew! Ngokwaloo milinganiselo, ndilungile; Ndicinga ngePB kuphela xa ndivuka. Ke ngubani osemngciphekweni? "Nabani na oxokayo malunga nokutya okukutyayo - nokuba iifibs ezincinci - kufuneka alumke," kusho uStout. "Kukwayingxaki ukuba ukufihlile ukutya, ukuba uhlala esitya ngokwaneleyo ukuba azive engonwabanga, ukuba uhlala ezifaka kwindawo apho kumenza alale kakubi, okanye ukuba uziva enetyala okanye eneentloni ngokutya."

Okokugqibela, ukuba uzama ukoyisa umkhwa wokutya, ungoyiki. "Emva kokuba uhlakulele imikhwa esempilweni, kuyavakala ukuba kulungile ukungatyi kakhulu ngendlela obukade uziva ngayo, utshilo uLisa Dorfman, R.D., ingcali yokutya kunye nomnini we-Running Nutritionist.

Indlala Iphelile? Zama ezi ngcebiso ukunqanda ukutya

Ukuba awunangxaki yokutya okunyanzelekileyo, zithathe njengethamsanqa. Okwangoku, iingcali zithi kubalulekile ukuthatha amanyathelo ukunqanda ukuphuhlisa enye. "Kunzima ukukhaba ukukhotyokiswa kukutya kunotywala okanye iziyobisi," utshilo uDorfman. "Awunako ukusika ukutya ebomini bakho; uyakudinga ukuze uphile."

Apha, izicwangciso ezisixhenxe zendlela yokuphelisa indlala kunye nokubuyisa ukutya kwakho phantsi kolawulo.

1. Yenza isicwangciso kwaye unamathele kuso. Ukutya ukutya okusisiseko okufanayo ngeveki kuya kunceda ekuthinteleni ekucingeni ukutya njengemivuzo, utshilo uDorfman. "Ungaze usebenzise ukuphatha njenge ice cream njengesipho kuwe emva kosuku olunzima." Zama lo mceli mngeni weentsuku ezingama-30 ukuze ukwazi ukucwangcisa ukutya okunempilo.
2. Sukuntywila ekubalekeni. Iingqondo zethu ziziva ngathi zi-gypped ukuba asihlali phantsi etafileni kunye nefoloko esandleni, utsho uStout. Kuya kufuneka utye isidlo sakusasa kunye nesidlo sangokuhlwa ekhitshini lakho okanye kwigumbi lokutyela kangangoko kunokwenzeka, wongeza uDorfman. Ngaphandle koko, unokugqibela ngokukulungiselela ukutya ngalo naliphi na ixesha, naphi na — njengaxa ulele esofeni ubukele umabonwakude.
3. Kuphephe ukukhwela emotweni. "Isinqe sakho siya kusithatha njengesidlo, kodwa ingqondo yakho ayiyi kuba," kusho uStout. Ayisiyiyo loo nto kuphela, kodwa unokuqeqeshwa ngokukhawuleza, njengenye yezinja zikaPavlov, ukutya nanini na usemva kwevili. “Indlela enye abantu abatshayayo abafuna ngayo icuba qho xa besela, kulula ukuqhela ukutya qho xa usendleleni,” utsho.
4. Yitya isidlo esilungileyo kwimizuzu engama-30 ngaphambi kokutya. Kungathatha ixesha elingangesiqingatha seyure ukuba iimpawu zokuzala zihambe ukusuka esiswini ukuya engqondweni. Ngokukhawuleza uqalisa ukutya, uDorfman uthi, kokukhona isisu sakho siya kuwufumana ngokukhawuleza umyalezo engqondweni yakho wokuba unokutya okwaneleyo. Zama i-apula okanye isinqatha seminqathe kunye neepunipuni ezimbalwa zehummus.
5. Susa izinto ezibangela ukutya. "Ukuba awukwazi ukulawula i-noshing yakho xa ubukele ixesha lokuqala, ungahlali phambi kukamabonwakude kunye nesitya se-snacks," uDorfman uthi. (Idibeneyo: Ngaba ukutya ngaphambi kokulala akunampilo?)
6. Nciphisa izitya zakho. “Ngaphandle kokuba iipleyiti zethu zigcwele, sikholisa ukuziva siqhathiwe, ngokungathi asityanga ngokwaneleyo,” utshilo uGold. Umnqweno ungalawuleki? Sebenzisa isitya sedessert ukungena kwakho.
7. Ukuzivocavoca, ukuzilolonga, ukuzilolonga. Iya kukunceda ugcine ubunzima obusempilweni, kwaye inokuthintela ukutya okunyanzelekileyo kuba, njengokutya, kuvelisa ukukhululeka koxinzelelo kunye nemvakalelo yempilo, utshilo uDorfman. UGold uyacacisa, "Ukusebenza phambi kokutya kunokuba luncedo ngakumbi. Xa imetabolism yakho ivuselela, ungafumana umqondiso othi 'Ndihluthi' ngokukhawuleza, nangona singaqinisekanga ukuba kutheni."

Uphengululo lwe