Yintoni omele uyenze xa ukutya ngendlela enomdla kungasebenzi

Umxholo

• Yintoni ukutya okuNomdla?
• Ngubani olungele ukutya okunengqiqo?
• Eyona micimbi iqhelekileyo yokutya okuNomdla
• Ungazisombulula njani iingxaki zokutya okunomdla
• Uphengululo lwe

Ukutya okunomdla kulula ngokwaneleyo. Yitya xa ulambile, kwaye uyeke xa uziva uhluthi (kodwa ungafakwanga). Akukho kutya kuthintelweyo, kwaye akukho sidingo sokutya xa ungalambi. Yintoni engahambi kakuhle?

Ewe, ngokujonga ukuba bangaphi abantu abatshixelwe kwindlela yokutya yokubala-ukubala iikhalori, ukutya kwe-yo-yo, ukuziva unetyala ngokutya ukutya okuthile-ukutya okunomdla kunokuba nzima kakhulu ukwenza kunokuba ubungalindela. Kubantu abaninzi, kuthatha umsebenzi othile ukuba bafunde indlela yokutya ngokungathandabuzekiyo, kwaye ngenxa yoko, kulula ukuyishiya ngaphandle kokuyinika ithuba.

Nasi isizathu sokuba kunokuba ngumceli mngeni kangako ukuba uqalise, kunye nendlela yokujongana neengxaki kwimicimbi eqhelekileyo, ngokweengcali kwicandelo.

Yintoni ukutya okuNomdla?

UMaryann Walsh, ingcali yezokutya ebhalisiweyo uthi: “Iinjongo zokutya okunengqiqo kukukhuthaza ulwalamano olusempilweni nokutya, nokufunda ukuba akukho kutya kusikelwe umda yaye akukho nto injengokutya ‘okulungileyo’ okanye ukutya ‘okubi’, utsho uMaryann Walsh, ingcali yezokutya. .

I Ukutya okunomdla Incwadi sisikhokelo esichazayo kwisitayile sokutya kwaye ichaza imigaqo kuye nakubani na ofuna ukuyizama.

Oko kwathiwa, iingcali ezahlukeneyo zisebenzisa imigaqo ngeendlela ezahlukeneyo. Ngokuka-Monica Auslander Moreno, ingcali yokutya ebhalisiweyo, ezinye iinjongo zokutya okunomdla zezi:

• Ukwenza ukutya kube nakho, ukuqonda, kunye namava okutya okwondla umzimba wakho
• Ukufunda ukwahlula indlala yomzimba kumnqweno wokutya
• Ukuxabisa ukutya ukusuka kwifama ukuya kwiplate kunye nokujonga amava okutya ukusuka ekuzalweni ukuya ekufeni okanye ukuvuna ukuya eshelufini, kunye nobomi babantu ukutya kuye kwaba nefuthe
• Ukujolisa ekuzikhathaleleni nasekuzibekeni phambili ngokwenza ukhetho lokutya olukwenza uzive ulungile
• Ukuphelisa 'ixhala lokutya' kunye noxinzelelo malunga nokutya

Ngubani olungele ukutya okunengqiqo?

Uninzi lwabantu lunokuxhamla kwindlela yokuphila enomdla, iingcali zithi, kodwa bambalwa abantu abathile abanokufuna ukucinga ngononophelo ngaphambi kokuzama.

Ukutya okunomdla akulungele wonke umntu, utshilo uMoreno.

Olu luhlobo olunempikiswano phakathi kweengcali zokutya ezinomdla kuba ukutya okunomdla kuyinto kucingelwa ukulungiselela wonke umntu, kodwa kufanelekile ukuba uqaphele ukuba abantu abanemicimbi ethile yezempilo banokufuna uncedo oluncinci kwi-dietitian okanye ugqirha wabo ukuba bafuna ukuzama ukutya okunomdla ngaphandle. "Ndinesifo sikaCrohn," wongeza uMoreno. "Andinako ngokuchanekileyo yitya ezinye izinto, kungenjalo amathumbu am aya kusabela kakubi. "

Okulandelayo, ukuba unenjongo yokuqina komzimba, ukutya okunengqiqo kunokukulungela okanye kungakulungeli. "Umzekelo ungangowokuba imbaleki izama ukuziqhelanisa nokutya okunomdla, kodwa ufumanisa ukuba ukutya kwakho akunakuze kuphakame ngokwaneleyo," utshilo uWalsh. "Uzifumana uziva udiniwe okanye udiniwe emva kokubaleka. Kusenokufuneka ukuba ngokuzazi ubandakanye amashwamshwam ongezelelweyo okanye izinto zokutya ngeentsuku apho uceba ukuqhuba, nokuba awulambelanga iikhalori ezongezelelweyo."

Eyona micimbi iqhelekileyo yokutya okuNomdla

Ukutya ngokugqithisileyo: "Abantu abatsha ekutyeni okunomdla badla ngokubonisa into endiyibiza ngokuba 'kukuvukela ukutya," utshilo uLauren Muhlheim, ugqirha wezengqondo no mbhali. Xa umntwana wakho enengxaki yokutya: amaQhinga aSebenzayo okuNceda uMntwana wakho ukuba abuye kwakhona kwi-Anorexia, iBulimia kunye neBinge Eating.

"Xa imithetho yokutya imisiwe, batya izixa ezikhulu zokutya ebekuthintele iminyaka emininzi," utshilo. "Bangaziva bengalawuleki, nto leyo enokoyikisa."

Ukutyeba kwakho: "Abanye abantu inzuzo "ubunzima ekuqaleni, okuxhomekeke kwinjongo yakho, kunokubacaphukisa," utshilo uWalsh. abo babekhe banengxaki yokutya ngaphambili, yiyo loo nto kubalulekile ukuba usebenze nengcali yezidlo ebhalisiweyo okanye ingcali yezempilo yengqondo ukuba unembali yokuphazamiseka kwindlela otya ngayo. "

Ukungatyi ukutya okunokulinganisela: "Ukuba nokuqonda ukutya okukwiplate yakho kubandakanya uhlobo (iprotheyini, i-carbs, kunye namafutha) kunye nesixa sokutya okutyayo (iikhalori) kubalulekile ukuze uphumelele ngokutya okunengqondo," utshilo uMimi Secor, DNP, impilo yabasetyhini. umongikazi oyingcali. Oku kunokubonakala ngathi kuyaphikisana kuba awufanelanga ukuba ubale iikhalori okanye ii-macros. Kodwa njengoko kuphawuliwe ngasentla, ngamanye amaxesha inkululeko yokutya nantoni na oyifunayo inokukhokelela ekuzityeni ngokugqithiseleyo kwiintlobo ezithile zokutya ngaphezu kwabanye. Akufanele uzixakekise ngezi zinto, kodwa ulwazi oluncinci malunga neemfuno zakho zesondlo kubalulekile ukuqinisekisa ukuba utya ukutya okunezondlo kunye neekhalori ezaneleyo, iziqhamo, iiveggies, iiprotein, ifayibha, kunye namafutha asempilweni (kunye nokunye ukuphatha , ngokunjalo, kunjalo.)

Ungazisombulula njani iingxaki zokutya okunomdla

Yehlisa ingqondo yokutya: Oku kunokuba lula ukutsho kunokuba kwenziwe, kodwa kubalulekile ukuthatha amanyathelo amancinci ukuya kule njongo iphambili. Ukutya okunengqiqo luhlobo 'lokucoca' kwengqondo kulo lonke ulwimi lokutya esidibana nalo mihla le," utshilo uWalsh. "Kunokuba luncedo ukwazi indawo yeendaba zoluntu kuhambo lwakho lokutya olunembile. Unokufumana inzuzo ngokungalandeli iiprofayili ezithile okanye uhlale ngaphandle kwemidiya yoluntu ngokupheleleyo." Ukwacebisa ukubeka bucala isikali kunye nokususa ii -apps zokulandela umkhondo wokutya kwifowuni yakho njengoko uhlengahlengisa. (Idibeneyo: I-Anti-Diet Movement ayiyiyo i-Anti-Health Campaign)

Yeka into ocinga ukuba ukutya okunomdla kufanele ukuba kufane: “Kwanabo baqhelisela kwaye bakhuthaze ukutya okune-intuitive ngokusemthethweni (ndibandakanyiwe nam) abasoloko besitya ngokugqibeleleyo ngokwabo,” utshilo uWalsh. "Imalunga nokonwaba kunye nokuba nolwalamano oluphuculweyo kunye nokutya, kwaye njengoko isitsho intetho, abukho ubudlelwane obufezekileyo."

Zama ukushicilela: "Ndijongana nemiceli mngeni kunye nabathengi / izigulane ngokubakhuthaza ukuba basebenzise ijenali elula," utshilo uWalsh. "Iphepha kunye nosiba yeyona nto ilungileyo, okanye ubhale phantsi iimvakalelo kunye neengcinga kwicandelo lenqaku kwifowuni yakho. Ngamanye amaxesha ukufumana iimvakalelo, iingcinga, kunye nokukhathazeka ephepheni yeyona ndlela ilungileyo yokwenza ukuba zingabi namandla kangako engqondweni yakho." (Le ngcali yezokutya ithanda kakhulu ijenali.)

Thembela inkqubo: Oku kubaluleke ngakumbi kwabo banengxaki yokutya kakhulu ngenxa yenkululeko yabo entsha yokutya. Ngexesha elaneleyo-eliyahluka ngokwabantu-kwaye bathembele kwinkqubo, abantu bayayilungela le mvume intsha yokutya into abayifunayo kwaye babuyele ekutyeni ukutya okufanelekileyo kunye nokutya okunesondlo ngokubanzi, utshilo uMuhlheim. "Njengalo naluphi na ubudlelwane, kuthatha ixesha ukwakha ukuthembela komzimba wakho ukuba unokuba nayo into oyifunayo kunye neemfuno."

Uphengululo lwe