Izinto ezingama-23 ezilula onokuzenza ukuze uyeke ukutya kakhulu

Umxholo

• 1. Lahla izinto eziphazamisayo
• 2. Yazi ukutya kwakho okubangela ukutya
• 3. Musa ukuvala konke ukutya okuthandayo
• 4. Zama iivolumetrics
• 5. Kuphephe ukutya kwizikhongozeli
• 6. Nciphisa uxinzelelo
• 7. Yitya ukutya okune-fiber eninzi
• 8. Yitya izidlo rhoqo
• 9. Gcina iphepha lokutya
• 10. Yitya nabahlobo abacinga izinto ezifanayo
• 11. Gcwalisa iprotheni
• 12. Zinzisa amanqanaba eswekile yegazi
• 13. Nciphisa isantya
• 14. Bukela indlela osela ngayo
• Cwangcisa kwangaphambili
• 16. Buyisela iziselo ezineswekile ngamanzi
• 17. Zingenele ngokwakho
• 18. Yila imo yokutya
• 19. Yahlukana nemikhwa emidala
• Yitya amafutha asempilweni
• 21. Gcina iinjongo zakho engqondweni
• 22. Fumana uncedo xa kufuneka
• 23. Ziqhelise ukutya okunengqondo
• Umgca wezantsi

Ukutya kakhulu kwindawo enye okanye ukuthatha iikhalori ezininzi imini yonke yimikhwa eqhelekileyo ekunokuba nzima ukuyaphula.

Kwaye ngelixa abanye abantu bebona ezi ndlela zokuziphatha njengemikhwa enokwaphulwa, banokubonisa ingxaki yokutya kwabanye.

Ixesha elingaphezulu, ukutya ukutya okuninzi kunokukhokelela ekuzuzeni ubunzima kunye nokwandisa umngcipheko wokuba imeko engapheliyo, enjengesifo seswekile okanye isifo sentliziyo.

Nokuba unengxaki yokutya, ukophula umjikelo wokutya kakhulu kunokuba ngumceli mngeni. Nangona kunjalo, ezinye iindlela zinokunceda.

Iingcebiso ezingama-23 ezingezantsi zibonelela ngesiqalo sokunciphisa ukutya kakhulu.

1. Lahla izinto eziphazamisayo

Nokuba usebenza ngesidlo sasemini phambi kwekhompyuter okanye ukukhwela kwiichips ngelixa ubamba umboniso weTV owuthandayo, ukutya ngelixa uphazamisekile yinto eqhelekileyo kubantu abaninzi.

Ngelixa lo mkhwa unokubonakala ungenabungozi, unokuba negalelo kukutya kakhulu.

Ukuphononongwa kwezifundo ezingama-24 kufumanise ukuba ukuphazamiseka ngexesha lesidlo kukhokelele abantu ekubeni batye ngaphezulu kweekhalori kweso sidlo. Ikwabangele ukuba batye ukutya okuninzi kamva emini, xa kuthelekiswa nabantu abanike ingqalelo ukutya kwabo ngelixa besitya ().

Isishwankathelo Yenza inzame zokucima okanye ukubeka kude izinto ezinokuphazamisa ezinje ngeefowuni, iikhompyuter kunye neemagazini. Ukugxila kwisidlo sakho ngexesha lokutya kunokunceda ukuthintela ukutya kakhulu.

2. Yazi ukutya kwakho okubangela ukutya

Ukucacisa ukuba kukuphi ukutya okunokubangela ukuba utye kakhulu kwaye ukukuphephe kunokunceda ukunciphisa amathuba okuba utye kakhulu.

Umzekelo, ukuba iayisi khrimu inokubangela ukuzinkcinkca ngotywala okanye isiqendu sokutya kakhulu, licebo elihle ukuyeka ukuligcina kwisikhenkcezisi. Okukhona kunzima ukufikelela kwinto ethile, kokukhona kunokwenzeka ukuba utye kakhulu oko kutya.

Ukulungiselela ukhetho olusempilweni njenge-apile esikiweyo kunye nebhotolo yamandongomane, i-hummus kunye neveggies, okanye umxube womkhondo owenziweyo unokukhuthaza ukhetho olungcono xa utya.

Enye ingcebiso eluncedo kukugcina ukutya okungenampilo okukutya okulula okufana neetshiphusi, iilekese, kunye neicookies ngaphandle kwamehlo ngoko ke akukho sihendo sokubamba isandla xa uhamba ngaphaya kwazo.

Isishwankathelo Chonga ukutya okungenampilo okubangela ukutya kakhulu. Zigcine zingaphandle kwekhaya okanye zikude kude, kwaye wenze ukhetho olusempilweni lufikeleleke ngokulula endaweni yoko.

3. Musa ukuvala konke ukutya okuthandayo

Iipateni zokutya ezithintelayo ezishenxisa ukutya okunqwenelekayo zinokubangela ukuba uzive uncitshisiwe, okunokubangela ukuba uzinkcinkce kunyango olungavumelekanga.

Ukutya okugxile ekutyeni okupheleleyo, okungasetyenziswanga kuhlala kungcono, kodwa ukwenza indawo yokuphathwa ngamanye amaxesha kusempilweni ngokugqibeleleyo.

Ukufunga ukuba ungaze ufumane ice cream, isilayi sepitsa, okanye iqhekeza letshokholethi kwakhona ayisiyonyani kubantu abaninzi.

Oko kwathiwa, kwimeko yokulutha ukutya, umntu unokufuna ukuba ayeke ngokusisigxina ekutyeni okuqala. Kule meko, licebo elilungileyo ukufumana izinto ezinokubambela ezisempilweni ezonelisayo.

Gxila ekunikezeleni umzimba wakho ukutya okunempilo, okunesondlo ngelixa uzinika inkululeko yokonwabela unyango apha naphaya.

Isishwankathelo Iipateni zokutya ezinqande kakhulu zinokuqhuba ii-binges. Isitshixo sokutya okuzinzileyo, okunempilo kukugxila ekutyeni okupheleleyo, okungafakwanga ukutya ixesha elininzi ngelixa uvumela unyango apha naphaya.

4. Zama iivolumetrics

I-Volumetrics yindlela yokutya egxile ekugcwaliseni ikhalori ephantsi, ukutya okuphezulu kwefayibha njengemifuno engekho istatshi.

Ukutya ukutya okuphantsi kweekhalori kunye nefayibha ephezulu kunye namanzi ngaphambi kokutya kunokukunceda uzive ugcwele, onokuthi unciphise ukutya kakhulu.

Imizekelo yokutya okunobungakanani bevolumetrics ibandakanya iidiliya, isaladi eluhlaza, ibroccoli, iimbotyi, iitumato kunye nomhluzi one-sodium.

Ukutya isaladi enkulu okanye isitya sesodiyamu esezantsi, isuphu esekwe kumhluzi ngaphambi kwesidlo sasemini kunye nesidlo sangokuhlwa kunokuba yindlela efanelekileyo yokuthintela ukutya kakhulu.

Isishwankathelo Sebenzisa indlela yevolumetrics yokutya-gcwalisa ukutya okunempilo, okuphantsi kweekhalori, ukutya okune-fiber ephezulu ukunceda ukukhuthaza ukuziva uzele.

5. Kuphephe ukutya kwizikhongozeli

Ukutya iichips engxoweni, i-ayisikhrim ngaphandle kwebhokisi, okanye ukuphuma ngqo ebhokisini kunokukhokelela ekutyeni ukutya okuninzi kunokuba kucetyisiwe njengobungakanani benkonzo.

Endaweni yoko, yenza isayizi enye yokukhonza kwipleyiti okanye kwisitya sokunceda ukulawula inani leekhalori ozisebenzisileyo kwindawo enye.

Sebenzisa izixhobo zokulinganisa ukuqeqesha iliso lakho kwinto ekufuneka isahlulo esiqhelekileyo sibonakale ngathi kwiintlobo ezahlukeneyo zokutya.

Isishwankathelo Endaweni yokutya ukutya ngqo ukusuka kwiphakheji, hlula kwisitya. Zama ukulinganisa ubungakanani obufanelekileyo bokunceda ukuqeqesha iliso lakho ekuchongeni ukutya okungakanani okucetyiswayo njengenxalenye yesilinganiso.

6. Nciphisa uxinzelelo

Uxinzelelo lungakhokelela kukutya kakhulu, ke kubalulekile ukuba ufumane iindlela zokunciphisa uxinzelelo kubomi bakho bemihla ngemihla.

Uxinzelelo olungapheliyo luqhuba amanqanaba e-cortisol, ihomoni eyonyusa ukutya. Izifundo zibonise ukuba uxinzelelo lunokukhokelela kukutya kakhulu, ukonyusa indlala, ukutya ngokuzinkcinkca, kunye nokuzuza ubunzima ().

Zininzi iindlela ezilula zokunciphisa amanqanaba oxinzelelo lwemihla ngemihla. Cinga ukumamela umculo, ukwenza igadi, ukuzilolonga, okanye ukuziqhelanisa neyoga, ukucamngca, okanye iindlela zokuphefumla.

Isishwankathelo Uxinzelelo lungakhokelela kukutya kakhulu, ke ukunciphisa uxinzelelo kubomi bakho bemihla ngemihla linyathelo elibalulekileyo lokunciphisa ukutya kakhulu.

7. Yitya ukutya okune-fiber eninzi

Ukukhetha ukutya okunotye kwifayibha, okufana neembotyi, imifuno, i-oats, kunye neziqhamo, kunokunceda ukugcina umzimba wakho uzive wanelisekile ixesha elide kunye nokunciphisa umnqweno wokutya kakhulu.

Umzekelo, olunye uphononongo lufumanise ukuba abantu abatye i-oatmeal ene-fiber-rich kwisidlo sakusasa baziva begcwele kwaye batya kancinci kwisidlo sasemini kunabo batya i-cornflakes kwisidlo sakusasa ().

Ukutya amantongomane, ukongeza iimbotyi kwisaladi yakho, kunye nokutya imifuno kwisidlo ngasinye kunokunceda ukunciphisa ukutya okutyayo.

Isishwankathelo Yongeza ukutya okune-fiber eninzi ekutyeni kwakho ukuze umzimba wakho uzive wanelisekile ixesha elide. Izifundo zibonisa ukuba oku kunokunceda ukunciphisa umnqweno wokutya kakhulu.

8. Yitya izidlo rhoqo

Xa uzama ukunciphisa umzimba, abantu abaninzi banqumle ukutya ngethemba lokuba kuya kunciphisa inani leekhalori abazithathayo.

Ngelixa oku kunokusebenza kwezinye iimeko, njengokuzila ukutya okwexeshana, ukuthintela ukutya kunokubangela ukuba utye ngakumbi emini.

Izifundo zibonise ukuba ukutya rhoqo rhoqo kuyo yonke imihla kunokunciphisa indlala kunye nokutya ngokubanzi ().

Umzekelo, abanye abantu banokutsiba isidlo sasemini ukuthintela iikhalori, kodwa bazifumane sele betye kakhulu kwisidlo sangokuhlwa. Nangona kunjalo, ukutya isidlo sasemini esifanelekileyo kunokunceda ukunciphisa amathuba okutya kakhulu kamva emini ().

Isishwankathelo Ukutsiba izidlo kunokubangela ukuba utye ngakumbi emva kwemini. Endaweni yoko, jolisa ekugcineni umzimba wakho uziva wanelisekile ngokutya ukutya okunezakha mzimba okwenziwe kukutya okupheleleyo.

9. Gcina iphepha lokutya

Ukugcina umkhondo wento oyityayo kwidayari yokutya okanye usetyenziso lweselfowuni kunokunceda ukunciphisa ukutya kakhulu.

Izifundo ezininzi zibonise ukuba ukusebenzisa iindlela zokuzijonga ngokwakho njengokugcina idayari yokutya kunokunceda ukunciphisa umzimba ().

Kwaye ukusebenzisa iphepha lokutya kunokunceda ekuchongeni iimeko kunye neemeko ezibangela ukuba utye kakhulu, kunye nokutya okunokubangela ukuba utye kakhulu.

Isishwankathelo Izifundo zibonise ukuba ukulandelela ukutya okutyayo kunokukunceda ukunciphisa umzimba. Iya kukunceda ukuba uyazi ngakumbi imikhwa yakho.

10. Yitya nabahlobo abacinga izinto ezifanayo

Ukukhethwa kokutya kwamaqabane akho okutya kunokuba nefuthe elikhulu ekutyeni kwakho kunokuba uqonda.

Izifundo ezininzi zifumanise ukuba ukhetho lwabantu lokutya luchaphazeleka kakhulu ngabantu abatya nabo.

Abantu banokutya ukutya iziqwenga ezifanayo nezo zamaqabane abo okutya, ke ukutya kunye nabahlobo abatya kakhulu kunokubangela ukuba batye kakhulu ().

Ngapha koko, uphononongo lubonakalisile ukuba umntu unomdla woku-odola ukhetho olungenampilo ukuba iqabane lakhe lokutya lenza ().

Ukukhetha ukutya nosapho kunye nabahlobo abaneenjongo ezifanayo zempilo kunokukunceda uhlale kumkhondo kunye nokunciphisa amathuba okuba utye kakhulu.

Isishwankathelo Umntu okhetha ukutya naye unokuchaphazela ukutya kwakho. Zama ukutya nabantu abafuna ukutya ukutya okusempilweni kwizabelo eziphakathi.

11. Gcwalisa iprotheni

Iiproteni zinceda ukugcina umzimba wakho ugcwele imini yonke kwaye unokunciphisa umnqweno wokutya kakhulu.

Umzekelo, ukutya isidlo sakusasa esineprotini ephezulu kubonisiwe ukunciphisa indlala kunye nokutya okulula emva kwemini ().

Ukukhetha isidlo sakusasa esityebileyo njengeprotheyini njengamaqanda kuthambekela kumanqanaba asezantsi e-ghrelin, ihomoni ekhuthaza indlala ().

Ukongeza ukutya okuneeprotein eziphezulu njenge yoghurt yesiGrike kwindlela yakho yesiqhelo kunokukunceda utye kancinci kulo lonke usuku kwaye ugcine indlala iphantsi kolawulo ().

Isishwankathelo Ukutya ukutya okune-protein okunokunceda ekuthinteleni indlala kunye neminqweno. Ukuqala usuku ngesidlo sakusasa esineproteni ephezulu kunokunceda ekulweni indlala kamva emini.

12. Zinzisa amanqanaba eswekile yegazi

Ukutya isonka esimhlophe, iicookies, iilekese, kunye nezinye iikhabho ezinezalathiso eziphezulu zeglycemic kunokubangela amanqanaba eswekile esegazini ukuba awele ngokukhawuleza

Ukutshintsha kweswekile ekhawulezayo yegazi kubonisiwe ukukhuthaza indlala kwaye kungakhokelela kukutya kakhulu ().

Ukukhetha ukutya okunamaxabiso asezantsi e-glycemic kuya kunceda ukuthintela i-spikes yegazi kunye nokunciphisa ukutya kakhulu. Iibhontshisi, i-oats, kunye nerayisi emdaka zizo zonke iindlela ezintle.

Isishwankathelo Yitya ukutya okunceda ukugcina amanqanaba eswekile yegazi rhoqo. Ukutya okuphezulu okune-glycemic efana neelekese kunye nesonka esimhlophe kunokwenza iswekile egazini iye emva koko yehle, enokuthi ikhokelele ekutyeni kakhulu. Endaweni yoko, khetha ukutya okufana neembotyi, i-oats, kunye nerayisi emdaka.

13. Nciphisa isantya

Ukutya ngokukhawuleza kunokubangela ukuba utye kakhulu kwaye kukhokelele ekuzuzeni ubunzima ekuhambeni kwexesha.

Ukutya okuhamba kancinci kuhamba nokunxulunyaniswa nokwanda kunye nokwehla kwendlala kwaye kunokuba sisixhobo esiluncedo ekulawuleni ukutya kakhulu ().

Ukuthatha ixesha lokuhlafuna ukutya ngokufanelekileyo kubonisiwe ukunciphisa ukutya okupheleleyo kunye nokwandisa iimvakalelo zokugcwala ().

Isishwankathelo Ukujonga ukutya kancinci kancinci kunye nokuhlafuna ukutya ngokukuko kunokukunceda uqaphele iimpawu zokugcwala kwaye unciphise ukutya kakhulu.

14. Bukela indlela osela ngayo

Ukusela utywala kunokubangela ukugqithisa ngokunciphisa ukuthintela kunye nokuvuselela umdla (,).

Ngelixa ukusela okanye ezimbini ngesidlo ngokubanzi akunakuba nefuthe elikhulu, ukuba neziselo ezininzi kwindawo enye kunokukhokelela kwinqanaba lokulamba.

Olunye uphononongo lufumanise ukuba abafundi beekholeji abasela iziselo ezine ukuya kwezintlanu ngexesha ngaphezulu kwesinye kwakanye ngeveki kunokwenzeka ukuba batye kakhulu emva kokusela, xa kuthelekiswa nabafundi abasela isiselo esinye ukuya kwezimbini ngexesha ().

Ukunciphisa ukusela utywala kunokuba yindlela elungileyo yokunciphisa ukutya kakhulu.

Isishwankathelo Izifundo zibonisa ukuba ukusela iziselo ezininzi ngexesha elinye kunokukhokelela ekutyeni kakhulu. Endaweni yoko, ncamathela kwisiselo esinye okanye ezibini, okanye uyeke ukusela utywala ngokupheleleyo.

Cwangcisa kwangaphambili

Ukungakulungeli xa uqhankqalazo lwendlala kunokwenza ukuba kube lula ukuba ukhethe ukutya okungalunganga okunga khokelela kukutya kakhulu.

Ukuthenga ukutya kunye nokutya okulula kumzuzu wokugqibela kwiivenkile zokutyela okanye kwi-delis kwandisa amathuba okwenza ukhetho olungenampilo kunye nokutya ngakumbi.

Endaweni yoko, gcina amashwamshwam asempilweni ezandleni, upakishe isidlo sasemini esiphekwe ekhaya, kwaye ubeke ifriji ngeendlela ezinempilo zokulungiselela isidlo sangokuhlwa ekhaya.

Ezi zicwangciso zinokunceda ukunciphisa ukutya kakhulu. Kwaye ukwenza ukutya ngakumbi ekhaya kunokonga imali kunye nexesha.

Isishwankathelo Okukhona ukulungele ukutya okusempilweni, kokukhona amathuba okuba utye kakhulu. Gcina ifriji kunye nepryry zigcwele ukutya okusempilweni nokuzalisa.

16. Buyisela iziselo ezineswekile ngamanzi

Ukusela iziselo ezineswekile ezinje ngesoda kunye nejusi kungakhokelela ekuzuzeni ubunzima kwaye kunyuse umngcipheko wezifo ezithile ezinje ngeswekile ().

Izifundo zibonise ukuba ukutya iziselo ezinencasa kunye nokutya kunokunxulunyaniswa nokutya kakhulu.

Uphengululo lwezifundo ezili-17 lufumanise ukuba abantu abadala abasela iziselo ezineswekile kunye nezidlo besebenzisa ukutya okungaphezulu kwe-7.8% kunabantu abadala abasebenzisa amanzi ngokutya ().

Ukukhetha amanzi okanye iseltzer engenaswekile kwiziselo ezinencasa kunokunceda ukunciphisa ukutya kakhulu.

Isishwankathelo Ziphephe iziselo ezineswekile. Baye badibaniswa nomngcipheko okhulayo wesifo sikashukela kunye nezinye izifo kwaye banokudibaniswa nokutya kakhulu. Sela amanzi endaweni yoko.

17. Zingenele ngokwakho

Ukutya kakhulu xa kungekho ndlala inokuba luphawu lokuba kukho into enzulu eyenzekayo.

Uxinzelelo kunye nokudikwa zizinto ezimbini eziqhelekileyo ezinxulunyaniswe nomnqweno wokutya kakhulu (,).

Ngethamsanqa, ukuthatha amanyathelo athile kunokunceda. Umzekelo, zama ukuthatha umsebenzi omtsha owonwabisayo. Inokukunceda ukukhusela isithukuthezi kunye nokuphazamisa umnqweno wokubamba.

Kwakhona, ukuchitha ixesha ucinga ngento ebangela ukuba utye kakhulu kunokunceda ekufumaneni uhlobo loncedo olufunwayo. Ukuba ukudakumba noxinzelelo zizinto ezinegalelo, ukufumana unyango olufanelekileyo kwingcali yezempilo yengqondo kunokunceda ekunciphiseni ukutya kakhulu.

Wonke umntu wahlukile, ke kubalulekile ukuba ufumane isicwangciso sonyango esifanelekileyo kwiimfuno zakho.

Isishwankathelo Cinga ngeemvakalelo ngexesha leziqendu zokutya kakhulu kwaye ufune uncedo lokujongana nemicimbi ebangelwa kukuziphatha. Uxinzelelo kunye nokudikwa zizizathu ezibini eziqhelekileyo. Ingcali yezempilo yengqondo inokubonelela ngesikhokelo.

18. Yila imo yokutya

Ukutya okuthandwayo kusenokwenzeka ukuba akunakukunceda uyeke ukutya kakhulu ekuhambeni kwexesha. Ixesha elifutshane, ukutya okunesithintelo kunokukhokelela ekulahlekeni kobunzima ngokukhawuleza, kodwa zihlala zingenakulondolozeka kwaye zinokumisela ukusilela.

Endaweni yoko, yenza utshintsho lwexesha elide olukhuthaza impilo nokuba sempilweni. Yeyona ndlela ilungileyo yokwenza ubudlelwane obulinganayo kunye nokutya kunye nokukhusela imikhwa efana nokutya kakhulu.

Isishwankathelo Endaweni yokuya kwindlela yokutya yokutya ukuthintela ukutya kakhulu, fumana indlela yokutya egcinakalayo eyondla umzimba wakho kwaye iwuncede ufikelele kwimpilo efanelekileyo.

19. Yahlukana nemikhwa emidala

Kunganzima ukwahlukana nemikhwa, ngakumbi xa ibandakanya ukutya.

Abantu abaninzi bangena kwimikhwa entofontofo, njengokutya isidlo sangokuhlwa phambi kweTV okanye ukuba nesitya se-ayisikhrim qho ebusuku.

Kungathatha ixesha ukuchonga indlela yokuziphatha engafanelekanga ekhokelela ekutyeni kakhulu kwaye uyitshintshe ngemikhwa emitsha, esempilweni, kodwa kufanelekile umzamo.

Umzekelo, yenze isiseko sokutya kwitafile yesidlo sangokuhlwa endaweni yaphambi komabonwakude, okanye ubeke endaweni isitya sasebusuku se-ice cream ngekomityi eshushu yeti. Oku kutshintshwa kuya kuba yimikhwa esempilweni ngokuhamba kwexesha.

Isishwankathelo Chonga imikhwa engafanelekanga kwaye ngokuthe ngcembe ubeke endaweni yayo ngeendlela ezintsha zokuziphatha.

Yitya amafutha asempilweni

Nangona ukutya okunamafutha aphezulu kuhlala kunxulunyaniswa nokufumana ubunzima kunye nokutya kakhulu, ukukhetha ukutya okunotyebileyo kumafutha asempilweni kunokukunceda utye kancinci.

Izifundo ezininzi zibonise ukuba abantu abadala abatya amanqatha aphezulu, ukutya okuncinci kwe-carb abalambile kangangeyure ezingama-3-4 emva kokutya kwaye baphulukana nobunzima ngokuhamba kwexesha, xa kuthelekiswa nabantu abatya ukutya okuphezulu kwi-carbs kunye namafutha asezantsi (,).

Ukongeza amafutha asempilweni afana neeavokhado, amandongomane, iimbewu, ii-butter zenut, kunye neoyile yomnquma ekutyeni kwakho kunokukunceda uzive wanelisekile emva kokutya kunye nokunciphisa ukutya kakhulu.

Isishwankathelo Zama ukongeza amafutha asempilweni kwisidlo sakho. Izifundo zibonise ukwenza njalo kunokukunceda uzive ugcwele emva kokutya kwaye unciphise umzimba ngokuhamba kwexesha.

21. Gcina iinjongo zakho engqondweni

Ukubeka iinjongo zexesha elifutshane kunye nexesha elide kunye nokubhekisa kuzo kunokukunceda uhlale umkhondo kunye nokunciphisa umnqweno wokutya kakhulu.

Ukwazi isizathu sokoyisa ukutya kakhulu nokuba ukutya kakhulu kukuthintela njani ekufikeleleni kwiinjongo zakho zempilo kunye nokuba sempilweni kunokukukhuthaza ukuba usebenzele ekumiseleni iipateni ezintsha zokutya.

Ukubhala iikowuti ezikhuthazayo kunye nokuzixhoma kwiindawo eziphambili kwindawo ohlala kuyo kunokukunceda ukuba ubambelele kwisicwangciso yonke imihla.

Isishwankathelo Chonga iinjongo ezithile zokutya kunye nexesha elide kwaye ubhekise kuzo rhoqo. Kunokuba luncedo ukubeka iikowuti zenkuthazo ekhayeni lakho.

22. Fumana uncedo xa kufuneka

Kubalulekile ukwahlula ukutyiwa ngokutya kakhulu kukutya kakhulu (BED).

Ukuphazamiseka kwindlela otya ngayo (i-BED) yamkelwe yi Unyango woNyango kunye neNgcaciso yeNcwadi yokuPhazamiseka kwengqondo(I-DSM-5njengengxaki yengqondo. Oku kuthetha ukuba umntu one-BED uya kufuna unyango kwiqela leengcali zonyango ukuze oyise.

I-BED ibonakaliswe ngeziqendu eziqhubekayo zokutya isixa esikhulu sokutya ngokukhawuleza okukhulu ukuya kwinqanaba lokungonwabi, ngaphandle kokungalambi. Emva kokuzinkcinkca ngotywala, umntu unokuziva eneentloni okanye enetyala malunga nokuziphatha.

Ichaphazela izigidi zabantu kwihlabathi liphela kwaye sesona sifo sixhaphakileyo sokutya eMelika ().

Ukuba uziva ngathi unokuba ne-BED, kubalulekile ukufumana uncedo. Thetha nomboneleli wakho wezempilo malunga nokhetho lonyango.

Isishwankathelo Ukuba uhlala uzinkcinkca kukutya okuninzi, ukungabikho kolawulo, kunye namava okuziva unetyala, unokuba nokutya okuneengxaki zokutya kwaye kufuneka ufune uncedo lobuchwephesha.

23. Ziqhelise ukutya okunengqondo

Ukwamkela iindlela zokutya ezinomdla yenye yeendlela ezilungileyo zokuthintela ukutya kakhulu.

Ukuziqhelanisa nokutya okukhoyo kugxininisa ukubaluleka kokugxila kumzuzu kunye nokwazi iingcinga, iimvakalelo kunye neemvakalelo ngelixa usitya ukutya.

Izifundo ezininzi zibonise ukuba ukutya ngengqondo yindlela efanelekileyo yokunciphisa isimilo sokutya kakhulu, ukutya kakhulu, kunye nokutya ngokweemvakalelo ().

Ukutya ngokucotha ngakumbi, ukuthatha ukuluma okuncinci, ukuhlafuna ngokucokisekileyo, ukuziqonda izivamvo zakho, kunye nokuxabisa ukutya zonke iindlela zokucinga ezinokuzibandakanya kwinkqubo yemihla ngemihla.

Isishwankathelo Ukuziqhelanisa nokutya okubonisiweyo kubonisiwe ukunceda ukunciphisa isimilo sokutya kakhulu. Ukutya ngengqondo kugxile ekwazini iingcinga zakho kunye nemvakalelo yakho xa usitya.

Umgca wezantsi

Abantu abaninzi banengxaki yokutya kakhulu.

Ngethamsanqa, zikho iindlela zokuphucula indlela otya ngayo kwaye woyise iingxaki zokutya.

Iingcali zokhathalelo lwempilo ezinje ngoochwephesha bezengqondo, oogqirha, okanye izazi zokutya ezibhalisiweyo zinokubonelela ngengcebiso kunye nesikhokelo sokukunceda ubuyele kumkhondo.

Ukutya kakhulu kunokuba ngumkhwa onzima ukwahlukana nawo, kodwa ungayenza. Sebenzisa ezi ngcebiso njengesiqalo sokunceda ukuseka inkqubo entsha, esempilweni, kwaye uqiniseke ukuba ufuna uncedo lweengcali ukuba uyayidinga.

Inqaku lomhleli: Eli qhekeza lapapashwa okokuqala ngo-Epreli 16, 2018. Umhla walo wokupapashwa okwangoku ubonakalisa uhlaziyo, olubandakanya uphononongo lonyango nguTimothy J. Legg, PhD, PsyD.