Ukwenza njani ukutya okuneNgqondo kube yinxalenye yokutya kwakho rhoqo

Umxholo

• Yintoni Ukutya Ngengqondo, Ngokuchanekileyo?
• Ukwazi njani ukuba ukuTya ngengqondo kulungile kuwe
• Indlela yokutya ngengqondo
• Uphengululo lwe

Masithembeke: Ukutya ngengqondo akukho lula. Ngokuqinisekileyo, ungazi * ukuba uyeke ukubhala iilebheli zokutya "zilungile" kwaye "zibi" kwaye kungcono ukuba ujongana neendlela zakho zokulamba kunokuba utye isidlo ngexesha elithile ngokungagqibekanga. Kodwa ezi zinto ngokuqinisekileyo kulula ukuzithetha kunokwenza. Oko kwathiwa, ukuphumeza isitayela sokutya ngengqondo kunezibonelelo ezibonakalayo, kubandakanywa ubudlelwane obuphilileyo kunye nokutya kunye nokulahleka kwesisindo. (Bona: Ndiyitshintshe indlela yam yokutya kunye neeponti ezili-10 ezilahlekileyo) Kodwa yintoni efanelekile njengokutya ngengqondo, kwaye ungaqala njani? Nantsi into yokondla kunye neengcali zempilo yengqondo ezifuna ukuba uyazi, kunye nendlela onokuzama ngayo ngokwakho.

Yintoni Ukutya Ngengqondo, Ngokuchanekileyo?

"Xa usitya ngengqondo, uyehlisa isantya kwaye uqaphele iimvakalelo zakho kunye nendlala yakho ukuze utye xa ulambile kwaye ungcamle ukutya okusemlonyeni wakho, utshilo uJennifer Taitz, iPy.D, ugqirha wezengqondo kunye nombhali. ye Phelisa Ukutya ngokweemvakalelo kwaye Ungatshata njani kwaye Wonwabe. Ezimbini zezona zibonelelo zinkulu zokutya ngokuqaphela kukuba kunciphisa uxinzelelo oluninzi malunga nokutya (emva koko, utya kuphela xa kufuneka!) kwaye unokunceda abantu ukuba banandipha ukutya kwabo ngakumbi, uthi.

Enye into enkulu: "Ungayisebenzisa nangasiphi na isimbo sokutya kuba ayisiyiyo into oyityayo; imalunga Njani uyatya, utshilo uSusan Albers, kwi-Psy.D. INew York Times umbhali othengisa kakhulu UkutyaQ kunye nengcali yokutya engqondweni. Oko kuthetha ukuba ngaba unayo i-paleo, i-vegan, okanye i-gluten-free, unokufunda indlela yokuziqhelanisa nokutya okunengqiqo ukukunceda ukuba unamathele kwindlela yokutya oyifunayo, kodwa uyonwabele ngakumbi kunokuba unokwenza ngenye indlela.

Okokugqibela, ukutya okunenkathalo kumalunga nokuphucula ubudlelwane bakho nokutya. "Kunceda ukwaphula ukubamba ukutya okunokubakho emntwini," utshilo u-Amanda Kozimor-Perrin R.D.N., isazi sokutya ose-LA. "Iqala ukunceda ukuphelisa umbono wokuba ukutya 'kulungile' okanye 'kubi' kwaye ngethemba lokumisa ukutya okungapheliyo kwe-yo-yo." Ukukhumbula kunye nokubakhona kunganceda ekunciphiseni uxinzelelo ngokubanzi ngokwazisa iindlela ezintsha ezinje ngokucamngca, ukuzilolonga, kunye neebhafu, ezithatha indawo yokutya ngokweemvakalelo.

Ukwazi njani ukuba ukuTya ngengqondo kulungile kuwe

Andiqinisekanga ukuba le yindlela efanelekileyo yokutya kuwe? Isilumkiso seSpoiler: Ukutya ngengqondo kuye wonke umntu. "Wonke umntu ungumgqatswa wendlela yokutya enengqondo," utshilo u-Amy Goldsmith, R.D.N., isazi sokutya oseFrederick, MD. "Uninzi lwabantu luphulukana nendlala kunye nokuziva benelisekile malunga neminyaka emi-5, okanye xa bengena kwinkqubo yemfundo, ngenxa yokuba bayatshintsha ekutyeni xa befuna amandla batye xa benesibonelelo sexesha elichongiweyo." Khawufane ucinge: Kusenokwenzeka ukuba waxelelwa usemncinci ukuba kufuneka utye, nokuba ulambile okanye awulambanga! Ngokucacileyo, oku kuyavakala xa usengumntwana, kodwa enye yezona zinto zibalaseleyo ngokuba mdala kukuba ungayenza le nto uyifunayo xa ufuna, akunjalo ?! Inako kwaye kufanele kubandakanya ukutya. (Idibeneyo: Kutheni ndilahlekelwa ngumdla wam xa ndixinezelekile?)

Ngoku, oko akuthethi ukuba uziqhelanise nokutya kwaye kuya kuba lula. "Ayinakunamathela ukuba awukakulungeli ukwenza utshintsho kwindlela yokuphila," utshilo uKozimor-Perrin. "Sonke, xa sizisa indlela entsha yokuziphatha okanye sizama ukutshintsha ezi zethu zangoku, kufuneka silulungele olo tshintsho ukuze xa kunzima sityhale." Njengalo naluphi na utshintsho lokutya, kuya kufuneka uzibophelele ukuze ubone utshintsho olufunayo-kungakhathaliseki ukuba lunemvakalelo okanye ngokomzimba.

Indlela yokutya ngengqondo

Enye yezona zinto zibalaseleyo ngokufunda indlela yokutya ngengqondo kukuba unokuchaza ukuba kuthetha ntoni kuwe njengesiqhelo kunokuhambelana nemilinganiselo. "Cinga izixhobo, hayi imithetho, "utshilo uAlbers. Kodwa ukutya okungaqondakaliyo kokutya kunokukwenza kube nzima ukuphumeza kunendlela yokutya ethintelayo egxile kwimithetho. Oku ngamanye amaxesha kunokubadimaza abantu ababekade besazi kakuhle indlela abamele ukuba batye ngayo. Ngethamsanqa , maninzi amacebo onokuthi uwazame wedwa ukuze uqalise.

Yiba neliso. “Abantu bayothuka xa ndibanika inyathelo lokuqala: Musa ukwenza nto eyahlukileyo,” utshilo u-Albers. "Chitha iveki eqinileyo nje ungagwetywanga ngokujonga indlela otya ngayo. Oko kuthetha ukuba ungaphawuli ngaphandle kokongeza nayiphi na inkcazo (okt. Uyakumangaliswa kukuba zingaphi iindlela zokutya ongakhange uqonde ukuba yimikhwa, utshilo. "Ngokomzekelo, omnye wabathengi bam wathi wayegcina iliso lengqondo evulekile iveki. Wafunda ukuba wayedla ngokungenangqondo kuphela xa ephambi kwezikrini. Waqaphela kakhulu lo mkhwa. Oku kuqonda kwakutshintsha ubomi kuye. "

Zama ezi 5S: Hlala, yehlisa isantya, ungcamle, yenza lula, kwaye uncume. Le yimigaqo esisiseko yokutya okunesidima, kwaye ngokwenza okuthile, baya kuba yimvelo yesibini ngaphambi kokuba wazi. "Hlala phantsi xa usitya," u-Albers ucebisa. "Kuvakala kulula, kodwa uya kumangaliswa yindlela odla ngayo xa umile. Sitya i-5 ekhulwini ngaphezulu xa simile. Ukuba oku kunzima kuwe, ucebisa ukuba utye ngesandla sakho esingaqhelekanga, esiya kukunyanzela ukuba uthathe kancinci. Ukulungelelanisa kuthetha ukusebenzisa zonke izivamvo zakho xa usitya. "Musa nje ukwenza umhlakulo ekutyeni; misela ukuba uyakuthanda ngokwenene." Ukwenza lula kuthetha ukudala imeko-bume engqonge ukutya. Xa ugqibile ukutya, beka ukutya kude kwaye kungabonakali. "Oku kunciphisa isilingo sokukhetha ukutya ngokungenangqondo ngenxa yokuba kukho." Okokugqibela, "ncuma phakathi kokulunywa," utshilo u-Albers. Isenokuvakala ingaqhelekanga, kodwa iya kukunika umzuzwana wokugqiba ukuba waneliseke ngokwenene na.

Sukela kude kwizikrini. Yenze umgaqo-nkqubo wokulahla izikrini xa usitya. "Beka ifowuni yakho, uhlale phantsi, unciphise isantya," utshilo uTaitz. "Ukukhumbula, kufuneka ubekhona, kwaye ngekhe ubekhona xa uskrola okanye ungxama." (BTW, Nazi iindlela ezintathu zokuhlala usempilweni ngelixa ubukele umabonakude.)

Cwangcisa ixesha lokutya kwakho kunye ne-snacks. Kwinqaku elifanayo, zama ukuqhubeka usebenza kwaye utye ngokwahlukileyo. "Sisebenza kuluntu olusebenza ngesidlo sakusasa nangesidlo sasemini, esinamaxesha amade okuhamba sisiya emsebenzini, okanye sishiya amashwamshwam kunye nekhefu," utshilo uGoldsmith. "Yongeza ikhefu kwishedyuli yakho kwaye uzivumele ukuba uzihloniphe." Ungasindisa imizuzu eli-15, akunjalo?

Zama uvavanyo lomdiliya. “Ndikhuthaza wonke umntu endidibana naye ukuba enze ulingo lweerasin,” utshilo uKozimor-Perrin. Okubalulekileyo, uvavanyo lwevinasini lukuhamba ngesiseko sokutya okunengqondo ngokuqaphela zonke iinkcukacha ezincinci zediliya enye encinci. "Kuziva ungakhululekanga kakhulu ekuqaleni, kodwa kukunceda ukuba uqonde zonke iinkalo ezilahlekileyo ukuba zibekho ngexesha lesidlo, okukhokelela ekubeni isibane sesibane sicime engqondweni yakho. Ikunceda ukuba ubone indlela omele ulithathe ngayo ixesha lakho ngokutya kunye nendlela. ukuqala ukuqonda ubudlelwane bakho nento nganye oyityayo. "

Qiniseka ukuba uyakwazi ukufikelela kukutya othanda ukukutya. Ngelixa ukutya ngengqondo kunganyanzelisi iintlobo zokutya ekufuneka uzityile, uya kuziva ungcono xa ujonga ukutya okunempilo, okunempilo ixesha elininzi-nangona kukho indawo yokonwaba. "Qinisekisa ukuba unegrosari yokwenza ukutya okanye ukupakisha," utshilo uGoldsmith. "Ukuba akunakwenzeka, khetha iivenkile zokubonelela ngepetroli efanelekileyo oyifunayo, njengomxube weprotheni, iinkozo, iziqhamo, imifuno, kunye nobisi."

Uphengululo lwe