Iindlela zokuziphatha ezi-7 endizifumeneyo kakhulu njengeDietitian ebhalisiweyo

Umxholo

• Ujolisa kakhulu kubunzima, kangangokuba awuyihoyi yonke enye into.
• Utshiswe yinto "yokulandelela" yonke into.
• Uthintele kakhulu ukutya.
• Awuyeki ukuthetha ngokucocwa kwakho kwamva nje.
• Ufuna ukubuyela emva ngexesha.
• Utya i-gluten-free okanye i-milk-free nokuba awunyanzelekanga.
• Ukhathalele kakhulu ukuba abanye abantu bacinga ntoni.
• Uphengululo lwe

Uyazi ukuba umntu osebenza naye ohlala ethetha ngayo nayiphi na into yokucoca ijusi okwangoku? Okanye loo mhlobo akanakwenzeka ukwenza izicwangciso zesidlo sangokuhlwa kuba efuna ukutya kuphela kwiindawo apho azi ukuba angangena khona isidlo kwisicelo sakhe sokulandela umkhondo? Njani ngaba bahlobo bakho babini uhlala uva ngeyoga ngokuthelekisa oko bakutyileyo kwisidlo sakusasa?

Ngelixa unokukhuphela ecaleni ezi ziganeko njengento nje ecaphukisayo, ezi ndlela zokuziphatha zinokubonisa umzabalazo onzulu, osisiseko sokutya. Njengomqeqeshi wezidlo kunye nomqeqeshi wezempilo, ngumsebenzi wam ukubona ezo zinto kubaxhasi bam. Ukwenza njalo kuyandinceda ukuba ndibone ukuba yintoni enokuthi ifune kum okanye kwenye ingcali enempilo yengqondo okanye ukutya okungalunganga. Ikwavumela ukuba ndinikezele itshekhi yokwenyani kubo nabaphi na abathengi bam "abacoca ijusi" ebomini babo, kwaye isimilo sabo esibi sinokuphelisa nabo.

Nazi ezinye zeempawu zokuxela onokuthi ufune ukunikela ingqalelo kuzo. Ngaba sikhona isandi esiqhelekileyo?

Ujolisa kakhulu kubunzima, kangangokuba awuyihoyi yonke enye into.

Ngelixa ubunzima obunempilo kwisakhelo sakho bubalulekile kuba buxhasa ukusebenza kakuhle komzimba (ukubeka nje, ukubhitya kakhulu okanye ukuba nzima kakhulu kunokuba nefuthe elibi kwimpilo yakho iyonke), liqhekeza elincinci lomfanekiso omkhulu wempilo. Abaphembeleli kunye nabasetyhini bemihla ngemihla baye bacacisa ngokuphindaphindiweyo ukuba isikali asithethi nto kwaye unokulinganisa impumelelo yokulahlekelwa kwesisindo kwezinye iindlela ezininzi.

Kuthekani ngamandla akho? Ukunyamezela kwakho, ukomelela, ukusebenza kwamajoni omzimba, imood, kunye noxinzelelo lwakho lubalulekile kwaye ziindlela zokujonga inkqubela phambili.

Rhoqo abantu bayalungiswa ngokugqithileyo kumanani kwaye bangahoyi ezinye iindlela abaye benza inkqubela phambili kuzo. Umzekelo oqhelekileyo uyangqubeka xa inani kwisikali lihlala lilingana okanye linyuka njengoko usiya usiba namandla ngakumbi. Ukubuyiselwa komzimba kwenzeka xa utshintsha umlinganiselo weoli kumisipha emzimbeni wakho kwaye uhlala uza notshintsho olubonakalayo kubume bakho, kodwa oko akuthethi ukuba ubunzima bakho buya kuncipha. (Bona: Kutheni ukuBuyiswa koMzimba kukuLahla koBubunzima obutsha)

Ukuba usadimazekile xa unyathela isikali, ngaphandle kokubona utshintsho esipilini, oku kunokubonisa ukuba ubunzima bunxibelelene kakhulu nokuzithemba okanye udibanisa inani elithile nolonwabo. (Idibeneyo: Kutheni ukulahleka kwesisindo akuyi kukukwenza ube nolonwabo)

Ukukhupha "kutheni" unokulungiswa kubunzima kunokunceda ukufumanisa amanyathelo athile okuphucula imeko. Umzekelo, ukuba ukhulele kusapho apho bekukho ugxininiso olukhulu kubunzima, kunokuba luncedo ukuxoxa ngezo zinto zinamandla kusapho kunye nonyango okanye uvume ukuba ulungiso lwezihlobo zakho akufuneki lube lolwakho. Ukuba uziva ngathi kufuneka ububungakanani bomsebenzi wakho, yamkela zonke izakhono zakho ezimangalisayo ekufuneka uzinike kwaye ujonge ngokwakho ukuba ngaba ukwindawo na apho iitalente zakho zixabiseke ngokwenene.

Utshiswe yinto "yokulandelela" yonke into.

Ukulandelela okunxibekayo kunye neeapps kunokuba sisixhobo esibalulekileyo sokuseka kunye nokugcina imikhwa esempilweni ekunceda ufezekise iinjongo zakho, kodwa kunokwenzeka ukuba uxhomekeke kakhulu. Ngaba uthe phithi kukulandela umkhondo wokutya kwakho kangangokuba uphephe imisebenzi yoluntu kuba ungazi ukuba ungayifaka njani? Okanye ukhetha umthambo ngokusekwe kwiikhalori oza kuzitshisa? Eli nqanaba lokulandelela kunye nokucwangcisa liba yinto engapheliyo ephambukayo kwezinye izinto ebomini.

Zibuze ukuba ukuthanda kwakho umkhondo kunokubonakala na ngenxa yesidingo solawulo, ukuba unexhala malunga nento ethile, okanye ukuba unokude utshintshe indlela yokuziphatha ekhobokisayo ukusuka komnye umkhwa ukuya komnye. (Idibeneyo: Kutheni ndicima iNkqubo yam yokuBala iiKhalori ngokuLungileyo)

Ukuba uziva unamathele kakhulu kwisixhobo sakho, thatha ikhefu- okanye ukuba ukuthatha ikhefu kubonakala ngathi akunakwenzeka, ingcali yezempilo yengqondo inokukunceda uphonononge ukuba zivela phi na iimvakalelo zokuxhomekeka kwaye ikuncede uthathe amanyathelo okumisela ubudlelwane obunokulinganisela kunye ne-tracker yakho.

Uthintele kakhulu ukutya.

Uninzi lwexesha xa umntu engqongqo kakhulu kwisidlo sakhe, akaqondi nokuba sele eqhele ukuphila kuluhlu olumxinwa lokutya. Ke ngoku kuthetha ntoni "ukuthintela kakhulu", kanye? Kungathetha ukusika amaqela okutya aliqela, ukuba neshedyuli yokutya engqongqo kunye nobunzima bokujamelana nezicwangciso eziguqukileyo ezichaphazela esi siqhelo, okanye ukutsiba iminyhadala yoluntu ngenxa yokoyika ukutya okungaziwayo. (Izinto eziNxulumeneyo: Ukutya okunempilo akuyomfuneko ukuba kuthethe ukuncama ukutya okuthandayo).

Khumbula ukuba ukutya okunemiqathango ngamanye amaxesha kunokuzifihla njengempilo okanye "ecocekileyo." Ukubandakanya imifuno eninzi kunye neeproteni zezityalo kwisidlo sakho, umzekelo, yinto ephilileyo, kodwa ukuba ne-meltdown okanye ukuphuma kwizicwangciso kunye neqela lakho kuba bafuna ukubetha i-burger joint kunokuba luphawu lokuba uqinile kakhulu. ukutya kwakho. (Inxulumene: I-Orthorexia sisifo sokutya esingakhange sive ngaso)

Ngenxa yokuba kuninzi kuxhomekeke kwingcambu yendlela yokuziphatha ethintelweyo, ndincoma ukusebenzisana nochwepheshe bezempilo yengqondo ukunceda ukufikelela entliziyweni yomcimbi kunye nokwakha isiseko esizinzile. Indlela nendlela yokwandisa ukutya kwaloo mntu iya kwahluka kakhulu ukusuka komnye umntu aye kolandelayo.

Awuyeki ukuthetha ngokucocwa kwakho kwamva nje.

Ukuba uhlala utsibela ekucoceni kwamva nje / ngokukhawuleza / detox / ukutya / ukongezelela / ukungcangcazela kwaye uqinisekise ukuba uxelela wonke umntu odibana naye ngayo, mhlawumbi ujonge ipilisi yomlingo engekhoyo. Ukukhetha endaweni yotshintsho kwindlela yokuphila kunokuvakala njengengcinga eyoyikisayo ukuba unemeko yokuhlala ekhawulezileyo yokulungisa, kodwa ukusebenza nomntu otya ukutya okunokukunceda ukubonisa ukuba ukumodareyitha kunokukunceda uhlangane neenjongo zakho ngaphandle kokuzibaxa izinto.

Kwaye, ukuba sele ulwa nobunzima bakho, iinjongo, okanye umfanekiso womzimba, kwaye unomhlobo olingana naloo mbumba, oku kunokubangela ukuba uye ezantsi uthelekiso. Ukuba uqaphela ukulungiswa kwabo kubangela ukhuphiswano okanye ukungonwabi ngaphakathi kuwe, ungayilandeli kumajelo asekuhlaleni okanye ubabuze ukuba ungayifumana enye into enomdla wokuthetha ngayo endaweni yoko. (Eyeleleneyo: Kutheni kufuneka uyeke ukuthelekisa indlela otya ngayo kubahlobo bakho)

Ufuna ukubuyela emva ngexesha.

Kwehla i-alam encinci entlokweni yam xa ndisiva ukuba kukho umntu ofuna ukubuyela kubunzima bakhe besikolo samabanga aphakamileyo okanye angene kwiimpahla ababezinxiba ngexesha lobomi babo apho babelandela ukutya okungqongqo kakhulu kunye nerejimeni yokuzilolonga.

Ukuqala, umzimba wakho wenzelwe ukutshintsha kunye nexesha. Umzekelo, njengomntu ofikisayo, usakhula kwaye awukafiki kubunzima bethambo. Njengoko uneminyaka yobudala, isantya sakho semetabolism kunye nokwakheka komzimba kuyatshintsha, kwaye ngelixa unokuhlengahlengisa ukutya kwakho kunye nokuzilolonga ukuze uqhelane nolo tshintsho ukuze uhlale womelele kwaye usempilweni, ukujonga ngaphezulu kokuzama "ukuphumelela" umsantsa wethanga obunawo kwishumi elinesihlanu yinkcitho. ixesha namandla.

Khumbula ukuba njengotshintsho olwenzekayo ebomini bakho, indlela ophila ngayo itshintshile, nayo-ukugcina ishedyuli yokuzivocavoca ehleliweyo ayisenakwenzeka. Umzekelo, ukuba uxakeke ngokuba ngumama, yeka ukuzibetha malunga nokungaphangeli iyure yonke imihla njengoko wawusenza xa wawungatshatanga kwaye ungenamntwana.

Utya i-gluten-free okanye i-milk-free nokuba awunyanzelekanga.

Ukuxilongwa kwezonyango njengesifo se-celiac okanye ukutya okungekho emzimbeni okanye uvakalelo kwi-gluten yinto enye, kodwa ukusika i-gluten ngenxa yokuba ucinga ukuba kuya kukunceda ukunciphisa umzimba okanye ukhetho "olunempilo", luhluke kakhulu-kwaye aluchanekanga. (Idibeneyo: Kutheni ufanele ukuba uphinde uyiqwalasele i-Gluten-Free Diet ngaphandle kokuba uyayifuna ngokwenene)

Ngamanye amaxesha abantu bacinga ukuba ukunciphisa ukuba zeziphi iintlobo zokutya abazityayo kuya kubenza badle kancinci, kodwa ngokwenyani, bendisoloko ndibabona abantu betyeba ngenxa yokubaukutya kakhulu ukutya "ngokweetekhnoloji" okuhambelana.

Ke, eli qhinga aliyi kusebenza kuphela ukuba ujonge ukunciphisa umzimba, kodwa linokukhokelela ekutyeni okunemiqathango ngakumbi. Oku kunokukubeka kwiluphu apho uziva uhluthwe kwaye unxunguphele kuba awenzi nkqubela phambili kwinjongo yakho yokulahleka kobunzima, ke emva koko uphela uthintela ngakumbi. Kwaye oku kuyanceda ukuzala ngengqondo yokuba "ukutya ukutya" okanye ukutya "okunempilo" kunokuba nzima.

Ukhathalele kakhulu ukuba abanye abantu bacinga ntoni.

Ngaba ukhathazeke kakhulu malunga nokuba abantu bakho ebomini bakho bacinga ntoni malunga nokutya kunye nokuzilolonga kwakho kangangokuba ekugqibeleni uzifihle ezo zinto kubo? Kunokubakho izizathu ezimbalwa zoku. Mhlawumbi ngasemva kwengqondo yakho uyazi ukuba umkhwa wakho awuphilanga kwaye unengxaki yokuziva uhlazekile, okanye mhlawumbi uyoyika usapho kunye nabahlobo bakho baya kukucela ukuba utshintshe imikhwa yakho ngokupheleleyo.

Kwicala elisezantsi, ukuba uhlala uthelekisa imikhwa yakho nabanye, oku kungabonisa ukuba unengxaki yokuzikhethela kwaye kutheni usenza kwasekuqaleni. Umqondiso wobudlelwane obusempilweni kunye nokutya kukuba ayisiyonto uziva unentembelo ngayo malunga nokukhetha ukutya into esempilweni, kodwa uziva ulunge ngokwengqondo ngokuzonwabisa. Ngaphezu koko, awuziva ngathi ufuna ukuthethelela nasiphi na isigqibo nakubani na.

Kwaye ukuba uzifumanisa uzinze kakhulu kukhetho lomnye umntu olungenampilo okanye indlela yokuziphatha? Zibuze ukuba ngaba ukhwaza umkhwa womhlobo wakho ngenxa yokuba ungazithembanga ngento enye? Ngokomzekelo, ukuba ucatshukiswa ngumhlobo obhityileyo omkhethela ukutya aze acinge ngobunzima bakhe, ngaba loo nto ixhomekeke kuzo naziphi na iimvakalelo onazo ngawe? Okanye ukuba uziva ngathi usebenze nzima ukwenza ukhetho olunempilo ngelixa omnye wakho obalulekileyo eqhubeka nokutya ukutya okungenamsoco abathi bazama ukunciphisa, kunokukwenza ubuze amandla akho okuhlala endleleni.

Nokuba ungaluphi na ulwalamano lwakho nokutya okwangoku, ungasebenzela ukukuphilisa ukuba ufumanisa ukuba ayinampilo okanye imikhuba. Ukusebenza kunye nonyango kunye nesondlo yindawo efanelekileyo yokuqala.

Uphengululo lwe