Iimpazamo ezi-7 ezinkulu zokutya okunokwenzeka ukuba uzenzayo, ngokwe-Dietitian

Umxholo

• 1. Ukuncamathela nzima kwiingcebiso zokutya.
• 2. Ukoyika ukwenza iimpazamo.
• 3. Ukulinda ude ube "ungenanto" ukuze utye.
• 4. Ukujolisa ekuthatheni endaweni yokongeza.
• 5. Ukucinga ukuba ngenxa yokuba kukho into ekusebenzelayo kwixesha elidlulileyo, iya kusebenza kuwe ngoku.
• 6. Ukusebenzisa isikali kuphela ukulandelela inkqubela yakho.
• 7. Ukungaziniki imvume yokutya into oyifunayo.
• Uphengululo lwe

Izigqibo ezininzi zoNyaka oMtsha zihambelana nokutya kunye nesondlo. Kwaye njenge-dietitian, ndiyabona abantu benza iimpazamo ezifanayo ngokuphindaphindiweyo, unyaka emva konyaka.

Kodwa, ayilotyala lakho.

Kukho uloyiko-mongering kunye nokuthintela okusekwe kwindlela yokucinga esekwe malunga nendlela abantu ekufuneka betye ngayo. Yiyo loo nto ndifuna ukwabelana ngento endiyibona ingahambi kakuhle rhoqo nabantu abafuna ukusebenza kwindlela yabo yokutya, kunye nento onokuyenza endaweni yoko.

Esona sidlo sikhulu kunye neempazamo zesondlo

1. Ukuncamathela nzima kwiingcebiso zokutya.

Ndidla ngokucinga malunga nesondlo ngokubhekisele kwinto endiyibiza ngokuba bubulumko bangaphandle kunye nobulumko bangaphakathi. Ubulumko bangaphandle ulwazi lwesondlo olufumana kwilizwe langaphandle: iidetitians, iibhloko, imidiya yoluntu, njl. ubulumko bangaphakathi.

Ubulumko bangaphakathi kukwazi umzimba wakho noko kusebenza ngokuthe ngqoyeyakho, ngokuqonda ukuba ungumntu. Ukuphuhlisa ubulumko bakho bangaphakathi kubandakanya ukwenza uphando ngokwakho ukuvavanya ukuba yeyiphi esebenzayo wena kunye nengasebenziyo. Wonke umzimba wahlukile, ngoko ke injongo kukuba ube yingcali ngokwenene kweyakho.

Kwaye xa uqala ukuqonda indlela umzimba wakho onxibelelana ngayo kwaye wenze oko ukucelayo, uqala ukuyithemba. Kwaye akukho nto inamandla ngakumbi ekuzithembeni xa kuziwa ekwenzeni nasiphi na isigqibo, kubandakanywa nokukhetha ukutya.

2. Ukoyika ukwenza iimpazamo.

Njengoko ukhula kobo bulumko bangaphakathi, injongo yakho kukuphanda amava akho ngendlela engakhethi cala. Oko kuthetha ukuba kuza kufuneka uzame iindlela ezintsha zokutya, kwaye oko kunokoyikisa.

Kodwa musa ukoyika ukungcolisa. Yitya kancinci okanye kakhulu. Zama into entsha. Qaphela ukuba akukho mithetho malunga nokuba kufuneka utye nini kwaye kangakanani. (Ezinxulumeneyo: Ezona mpazamo zinkulu zeSondlo kwezemidlalo onokuthi uzenze)

Ukwenza "iimpazamo" kukuvumela ukuba ukhule ubulumko bakho bangaphakathi kunye nangaphandle kwaye wazi ngakumbi ukuba yintoni esebenzayo emzimbeni wakho nakwintoni na engasebenziyo. Ngale ndlela, unokwenza izigqibo ezinolwazi olungcono kwixesha elizayo.

3. Ukulinda ude ube "ungenanto" ukuze utye.

Ukuba unomdla wokutya ngengqondo okanye ukutya okunomdla, sele uve malunga nembono yokutya esekwe kwindlala. Le yeyona ndlela imangalisayo, kodwa ndiqaphela ukuba abantu bahlala belinda bade batye. Ngelishwa, le ndlela ikubeka kwitheko okanye kwingqondo yendlala, ungene kwisidlo ke, ulambile kwaye ushiye njalo, uzele.

Endaweni yoko, zama ukufumana ulungelelwano, uqaphele xa uziva ulambile. Emva koko bahloniphe, bondle umzimba wakho, kwaye uphelise amava uziva ukhululekile. Kwaye andithethi nje ukuba ndonwabile kwimeko yengqondo kunye nokuziva ungenatyala, kodwa ngaphandle kweempawu ezibonakalayo ezinjengokuqunjelwa, ukudinwa, nayo yonke enye into enokubakho ngokutya kakhulu.

Ngokuphathelele "ekulambeni kancinci" ngathi, inokwahluka ukusuka komnye umntu ukuya komnye kwaye (nakumntu ngamnye). Abanye abantu baziva bebuthathaka okanye banentloko encinci. Abanye abantu baziva bengento yanto kwizisu zabo. Injongo kukusibamba ixesha elide ngaphambi kokuba uzive ngathi ungasitya isihlangu sakho kuba uyaqwenga.

Kwaye andifuni ukuba uzive uthanda ukusebenzisa ubulumko bangaphandle (ukufunda eli nqaku; ukusebenza nengcali yezokutya) akuloncedo—akukho ntloni ngokujonga ngaphandle kwakho ukuze ufumane uncedo malunga nokuba ufanele utye nini na. Ngamanye amaxesha, kwenzeka ntoni ebomini bakho-oko kukuthi. uxinzelelo, ukuphazamiseka, okanye iimvakalelo-zinokulahla iimpawu zakho zangaphakathi, zibenze bangathembeki. Khawucinge ngoku: Ufumene isidlo sakusasa xa uphuma emnyango, kodwa emva koko waba nosuku oluxakeke kakhulu emsebenzini ungenazo izimuncumuncu waza wenza iklasi yokuzilolonga emva koko—nokuba umzimba wakho awukuxeleli ukuba ulambile, mhlawumbi lixesha lokutya. La ngamaxesha apho ufuna ukuya kwimithombo yakho ethembekileyo yobulumko bangaphandle ukuze ufumane ukuba wenzeni okanye uzilungiselele kwezo meko.

4. Ukujolisa ekuthatheni endaweni yokongeza.

Xa abantu befuna ukuziva belungile malunga nendlela abatya ngayo, into yokuqala abayenzayo kukuqala ukuthabatha izinto ekudleni kwabo. Bayeke ubisi, i-gluten, iswekile, okanye enye into. (Idibeneyo: Ukutya okunempilo akufuneki ukuba kuthetha ukunikezela ukutya okuthandayo)

Ngelixa oko kunokukwenza uzive wonwabile kwiintsuku ezimbalwa zokuqala, ekugqibeleni ayenzi tshintsho lokwenyani kuba iqhelekile okwethutyana. Ngoko endaweni yokulahla izinto, cinga ngoko unokongeza ekutyeni kwakho. Oko kunokuba kukutya okutsha, okufana neziqhamo kunye nemifuno, okanye inokuba kukudlala ngobungakanani bento oyityayo. Kungathetha ukongeza amafutha asekwe kwizityalo okanye ukongeza iinkozo ezingenagluteni njengequinoa kunye nehabile.

Kungenxa yokuba impilo yokwenyani ayikho malunga nesithintelo. Imalunga nobuninzi, ukuziva unamandla okutya ukutya okwahlukeneyo, ukutya uluhlu olupheleleyo lwemibala, kunye nokuzondla.

5. Ukucinga ukuba ngenxa yokuba kukho into ekusebenzelayo kwixesha elidlulileyo, iya kusebenza kuwe ngoku.

Ngexesha lomjikelo wobomi besetyhini, zininzi kakhulu iinguqu emzimbeni wakho nakwihomoni. Yiyo loo nto ukuphinda uhlaziye izinto ozibambe ngokunyanisekileyo malunga nesondlo kubalulekile. Kuya kufuneka uqiniseke ukuba zisakusebenzela kwinqanaba lakho lobomi.

Ukwenza oku, yiza noluhlu lwezinto malunga nokutya, isondlo, kunye nendlela otya ngayo okholelwa ukuba iyinyani. Le isenokuba "yimithetho" efana noku: hlala usitya isidlo sakusasa, soloko ulinde iiyure ezintathu ukuphinda utye phakathi kwamashwamshwam kunye nokutya, ukuzila ukutya okwexeshana kuphela kwendlela yokunciphisa umzimba, njl.

Bhala onke ephepheni uze uqalise ukubabuza, uphendula nganye nganye ngexesha. Ke ukuba uyakholelwa, umzekelo, ukuba kufuneka uzile ukutya ubusuku ngabunye kuba ukuzila ukutya okwakusebenzayo kwakusebenzela ngaphambili, fumana ukuba kungavakalelwa njani na ukugqobhoza loo mthetho ukuba umzimba wakho ukuxelele ukuba ulambile. Mhlawumbi uya kufumanisa ukuba ukuzila ukutya okwethutyana kusebenza kakuhle kuwe nangoku. Kodwa mhlawumbi uya kufumanisa ukuba ayikusebenzeli ngendlela eyake yakwenza ngayo okanye kudala ezinye iingxaki. (Eyeleleneyo: Kutheni kufuneka uyeke ukuthelekisa indlela otya ngayo kubahlobo bakho)

Inqaku elinye: Qinisekisa ukuvavanya umthetho omnye ngexesha. Ukuzama ukujongana nabo bonke ngaxeshanye kunokuba nzima kakhulu, kwaye elowo kubo ufanele ingqalelo yakho.

6. Ukusebenzisa isikali kuphela ukulandelela inkqubela yakho.

Andingomntu uchasene nesikali, kodwa ndicinga ukuba sigxininisa kakhulu kuyo. Ngenxa yoko, sivumela isikali ukuba sichaze ukuba siziva ngathi senza inkqubela okanye hayi. Kwabaninzi abantu, kunokuba kukuzibetha kunokuqinisa. Kwaye okona kubaluleke kakhulu, ayibonisi ukukhula kwakho okanye indlela yokuziphatha esempilweni oyamkelayo. (Inxulumene: Abafazi bokwenyani baBelana ngoThintelo lwabo olungelulo oluthandwayo)

Kwaye, uninzi lwabantu abazama ukunciphisa umzimba bayasebenza. Uninzi lwazo lufumana imisipha, ngakumbi ukuba benza nayiphi na imisebenzi esekwe kumandla. Xa sisakha izihlunu, siza kubona inani eliphezulu kwisikali okanye elo nani lihlala limile, nto leyo enokudimaza abanye. (BTW, nantsi isizathu sokuba ukwakhiwa komzimba kukuphulukana nobunzima obutsha.)

Anditsho ukuba ungaze uzilinganise, kodwa ndingacebisa ukuba unake omnye umakishi wenkqubela phambili ongazinzanga ngokweemvakalelo, ngokunjalo. Umzekelo, ungabona ukuba ibhulukhwe ilingana njani ngokuhamba kwexesha, okanye ungakanani amandla ekufuneka ulinganise ukuba izinto zihamba njani.

7. Ukungaziniki imvume yokutya into oyifunayo.

Indlala ayisiso kuphela isizathu sokutya. Ndiyakholelwa ngokwenene ekuzinikeni imvume yokutya kuzo zonke iimeko ukuze ube yingcali yomzimba wakho.

Umzekelo, masithi "awuzityi iicookies". Kodwa ukule pati, kwaye ii-cookies zinuka kamnandi, wonke umntu uyazitya, kwaye ufuna ukuba necookie. Kuya kwenzeka ntoni ukuba uzinike imvume engapheliyo yokutya iqebengwana namhlanje, ngomso, nangosuku olulandelayo? Ngokukhawuleza, i-cookie iyeka ukuba "ukuphatha" okanye "ukukopela". Yikuki nje, kwaye uyakwazi ukuvavanya ngokwenene ukuba incasa kangakanani kwaye ingakanani na into ofuna ukuyitya-ngaphandle kokukhathazeka ukuba awuyi kuphinda ube nenye iqebengwana kwakhona, ukuze utye njengoko. ezininzi kangangoko unako.

Xa ucinga ngokutya ngale ndlela, ungahlala unyanisekile kwinkqubo kunokuba ubambeke kwibali ozixelela lona.

Uphengululo lwe