Ukuzinkcinkca ngokubangela

Umxholo

• Uphengululo lwe

Ahhh, ihlobo. Ngeepayi zeholide zasebusika kunye neicookies kudala emva kwethu, sinokuphefumla ukukhululeka kunye nomoya opholileyo kwezi nyanga zishushu kunye nezithintelo ezimbalwa ezinamafutha aphezulu kwindlela yethu, akunjalo? Qikelela kwakhona. Uninzi lwethu "luneeholide" - nawuphi na umbhiyozo obandakanya inqanaba leziko lokutya - ubuncinci kabini ngenyanga, unyaka wonke.

"Kwiinyanga ezifudumeleyo, unosuku lukaMama, uSuku loTata, umhla wesine kaJulayi, kwaye mhlawumbi nemitshato kunye neeshawari, imihla yokuzalwa njalo njalo," utshilo umqeqeshi uSusan Cantwell, umbhali Ingqondo Phezu koMba: Ukhetho loBuqu ubomi bonke boFitness (UPapasho lweStoddart, 1999). "Kwaye ngazo zonke ezi zinto kuza ixesha 'lokuphumla' onokuthabatha ikhefu ekudleni okunempilo." Iziphumo: isicwangciso sokutya esonakalisiweyo.

Kodwa kunokuba uvumele ukutya kukulawule, unokujika iitafile ngezicwangciso ezimbalwa. Amanyathelo athile okulwa i-binge ebangela unyaka wonke:

1. Yenza imephu kwiiholide zakho ezifihliweyo. Phawula umcwangcisi-rekhoda zonke iziganeko zokutya-ezinzima ozilindeleyo ukuhlangabezana nazo kwiinyanga ezizayo, kungekhona nje ezinkulu. Umzekelo, ungalibali itheko lomhla wokuzalwa weofisi, i-barbecue yoSuku lomSebenzi, iholide ezayo okanye ukuhlangana kwakhona kosapho. “Xa ndihleli phantsi nabathengi, baye bothuke kukufumanisa ukuba banemisitho emine ukuya kwayi-10 ngenyanga apho bajongwa ukuba batye kakhulu,” utshilo uCantwell.

2. Dlala umdlalo, hayi ukuzikhusela. Ngeeholide zakho ezichongiweyo, yiba nesicwangciso somdlalo omncinci ngaphambi kokuba uye kumdlalo ngamnye. Nanini na xa kunokwenzeka, thatha isigqibo sokuba uza kutya utywala kangakanani kusela kwangaphambili. Isicwangciso esinye esiluncedo kwimisitho yokutyela: Tsalela umnxeba kwaye ucele ikopi yefeksi yemenyu-unokwenza isigqibo sakho sokutya ngaphambi kokuba uhambe, ngaphandle koxinzelelo loontanga.

3. Cela amahlakani. Iziganeko zentsapho zinokuba yinto ekhohlisayo, kunye nezithethe zabo zokutya kunye nomyalezo wokutya yonke into kwisitya sakho. Unxibelelwano ngundoqo. "Phambi kokuya ngapha, fowuna uthi, 'Nantsi into endizama ukuyenza, kwaye le yindlela onokuthi undincede ngayo,' utshilo uCantwell, nokuba ngaba oko kucela usapho lwakho ukuba lulungiselele iitapile ezibhakiweyo ecaleni okanye uphakele igrayi enqanaweni endaweni yokutya.

4. Zive ukuzithemba kwakho kukhula. Ewe, ayinguye wonke umntu oya kukwamkela, okanye abe luncedo. Kwaye kwabanye abantu, kuyalingwa ukugqitha imicimbi iyonke-iqhinga lexesha elifutshane elingenakubamba ngonaphakade. Ekuqaleni, "abasetyhini abaninzi baziva ngathi baphonononga uweyitala okanye baphazamisa abanye ngokukhetha kwabo ukutya," utshilo uCantwell. Ngethamsanqa, oku kuzazi kuyadamba. Ushwankathela uCantwell: "Njengoko ukhululeka ngakumbi kukhetho lwakho, uya kuzithemba ngakumbi ukulwenza phambi kwabanye abantu."

Uphengululo lwe