Indlela Yokumelana Neenkanuko Zokutya-kwaye Xa Kulungile Ukunikezela

Umxholo

• Indlela Yokuyeka Ukuthanda Ukutya
• Isizathu Esidala: "Ukuba ndiyazincama ngoku, ndiza kutya nje kamva."
• Uxolo oludala: "Ndifanele ukunyangwa emva kohlobo losuku endinalo."
• Uxolo oludala: "Ngumnyhadala okhethekileyo."
• Uxolo oludala: "Ndifuna ukumamela umzimba wam, kwaye ifuna ice cream."
• Uxolo oludala: "Ndilungile ngokwenene mva nje."
• Isizathu Esidala: "Ukuba bangatya i-brownie sundae, nam ndingayitya."
• Uphengululo lwe

Sonke sikhona: Uqala usuku lwakho kanye ngesidlo sakusasa esinempilo seyogathi yamaGrike, iziqhamo, iialmondi, kunye nokholo lokuba uya kudla usempilweni imini yonke. Isidlo sasemini yintlanzi eyosiweyo kunye nesaladi kwaye uziva ngathi ukulungele ukujongana neswekile kaJ. Kodwa ke ukuwohloka kwemini kuyabetha kwaye ucinga ukuba utye kakuhle imini yonke, yintoni enokwenziwa liqaqobana leM&Ms ngenene? Ngesidlo sangokuhlwa uyadlakaza kwaye usihla isiqingatha sesonka saseFrance ngelixa ispaghetti sipheka. Ixesha lokulala likufumana ucanda phambi kweTV ngepayinti ye-ayisikrimu endaweni yokubetha isaka kwangoko. Xa ukhubeka ebhedini emva kwexesha kwaye udinwe kakhulu, uzimisele ukwenza ngcono ngomso. Lather, hlamba, phinda.

Awuphambene ukuba uziva ngathi unedabi langaphakathi malunga nokuba kufanele okanye awufanele ungene kwi-Oreo stash yakho engxamisekileyo. UDavid Colbert, MD, ugunyazisiwe ngu Isidlo esiDibeneyo sokuDibana kwabaFundi abaPhakamileyo.

Kwaye iminqweno ibonakala ibetha ngakumbi njengoko imini iqhubeka. Ngokohlolisiso olwenziwa yiMassive Health engasasebenziyo ngoku (inkqubo yokulandelela ukutya kwemihla ngemihla), abantu ehlabathini lonke banengxaki yokufumanisa indlela yokuxhathisa iminqweno yokutya—ingakumbi xa ilanga litshona. (Isifundo esitsha sinesigwebo: Ngaba kunjalo ngenene lonto kukutya kakubi ezinzulwini zobusuku?)

U-Aza Raskin, umsunguli weMassive Health, uthi: "Kuyinyani eTokyo njengoko kunjalo eSan Francisco naseSão Paulo. Isifundisa into esisiseko malunga nendlela abantu abathatha ngayo izigqibo malunga nokutya-kunye nezigqibo ngokubanzi."

Ngethamsanqa, izazinzulu ngoku zazi ngakumbi kunanini na ngaphambili ngokusebenzisa amandla ethu okucenga ukwenza okulungileyo, hayi okubi, nangayiphi na iyure yemini. Nantsi indlela yokumelana nokutya okungekho mkhulu kwiinjongo zakho zempilo. (Kodwa ngaphambi kokuba uqhubeke, funda: Kutheni le nto kufuneka siyeke ukucinga ngokutya 'njengokulungileyo' nokungalunganga ')

Indlela Yokuyeka Ukuthanda Ukutya

Zama ezi zicwangciso zintandathu ukubuyisela ingqondo yakho, ukwakha imikhwa enempilo, kwaye ufunde ukuxhathisa iminqweno yokutya-ngaphandle kokuzibamba.

Isizathu Esidala: "Ukuba ndiyazincama ngoku, ndiza kutya nje kamva."

Imantra eNtsha: "Ndenza ukhetho, hayi idini."

Sikholisa ukufuna into esingenakho ukuba nayo. Kodwa xa kuziwa kwiminqweno, ukungayifumani into oyifunayo kunokunciphisa umnqweno wakho. UStephanie Middleberg, R.D., ingcali yezokutya kwisiXeko saseNew York uthi: “Uhlolisiso lubonisa ukuba sinqwenela into esiyityayo. "Ke ukuba utya ukutya okulungele wena, uya kuqala ukuzifuna endaweni yeicookies kunye nekeyiki." Isitshixo kukufumana ingqondo yakho ebhodini njengoko ubona indlela yokuxhathisa umnqweno wokutya de umzimba wakho uthathe indawo. (Eyeleleneyo: Indlela Owasetyhini Athi ekugqibeleni Wayiphelisa Iminqweno Yakhe Yeswekile)

Indlela yokumelana neqhinga lokutya ukutya: Hlaziya ibali kwakhona. "Ukuzimela ngokwakho kukuxhathisa, kwaye ukuxhathisa kunzima. Ukukhetha ukuba utye into, kwelinye icala kunika amandla," utshilo uMichelle May, MD, umbhali Yitya into oyithandayo, thanda into oyityayo. Ke endaweni yokuzama ukwenza indlela yakho yokuyeka ukuthanda ukutya, zibeke kwi-burner yangasemva de ube ulungele ukuzilolonga okanye ugqibe isidlo sangokuhlwa. "Ngale ndlela unokuzonwabisa, kodwa ngexesha lakho nangemigaqo yakho," utsho uKeri Gans, R.D. Ukutya okuncinci koTshintsho.

Icebo linokukunceda nokutya kancinci: Uphando lufumanise ukuba abantu abebetshelwe ukuba bayeke ukutya i-tshokholethi batya kancinci kunabo baxelelwa ukuba bayitye kwangoko. Abaphandi bakholelwa ukuba xa ulinda ukuba uzonwabise, mhlawumbi ungaphantsi kokucinga okungxamisekileyo kwaye ngakumbi ekubonakaliseni, ukulungele ukulunga. (P.S. Nantsi into ethethwa yinzululwazi malunga nokuba zingaphi izidlo zokuqhatha ofanele ukutye ngeveki.)

Uxolo oludala: "Ndifanele ukunyangwa emva kohlobo losuku endinalo."

Imantra eNtsha: "Ndifanelwe ububele, kungekhona iikhalori."

Ngokuqinisekileyo, ukwanelisa umnqweno kunokukunika ukubetha ngokukhawuleza kwehomoni yolonwabo i-dopamine (kwaye ukuba uyenza nge-carbs, ukungxama kwe-serotonin ezolileyo nayo). Kodwa uphando lubonisa ukuba intuthuzelo yetshokholethi ihlala kuphela imizuzu emithathu. Kwaye emva kokupasa okuphezulu, ushiyeke unengxaki ezifanayo nezangaphambili. (Iindaba ezimnandi: itshokholethi emnyama inokulwa nokukhohlela, ngokutsho kwesifundo esitsha!)

Indlela yokumelana neqhinga lokutya ukutya: Qinisekisa into ekwenza uzive ulousy. Ngelixa ukutya ngokweemvakalelo kunokongeza kooyeha bakho ngokunyusa ubungakanani beebhulukhwe zakho, "ukwalatha iingxaki zakho linyathelo lokuqala lokuzisombulula," utshilo uJean Fain, ugqirha wezengqondo kunye nombhali Ukutya okuZimeleyo. Zinike imizuzu embalwa ukuba ubhale malunga nengxaki kwi-imeyile, emva koko ufunde oko ukubhalileyo kwaye ucime uyilo. Uphando luthi ukulahla iintsizi zakho kwenza kube lula ukuziyeka zihambe kubomi bokwenyani.

Ukuba awukwazi ukuyeka ukucinga malunga nento engahambanga kakuhle, yenza into epholileyo engabandakanyi ukusebenzisa iikhalori, njengokuhambahamba. Okanye ungqubuzana nesilwanyana sasekhaya okanye umntu omthandayo, indlela eqinisekisiweyo yokwenza uxinzelelo lwehormone plummet kunye nokuziva ulungile kwikhemikhali yeoktocin spike. (Okanye cinga nje ngazo — loo nto iyasebenza, nayo!) Nantoni na oyenzayo, musa ukuxhoma ixesha elidlulileyo: Isifundo esivela kwiYunivesithi yaseWake Forest sifumanise ukuba ii-dieters ezingazibethanga ngenxa yokusilela okubonwayo zitye kancinci ilekese kunabo babezigxeka. (Idibeneyo: Ngaba ufanele uyithiyile ngokutya okuCwangcisiweyo?)

Uxolo oludala: "Ngumnyhadala okhethekileyo."

IMantra Entsha: "Ekhethekileyo ayithethi ukuba ifakwe."

“Iya kuba yimpambano ukukhupha iqhekeza lekeyiki yakho yokuzalwa,” utshilo uGans. Kodwa oko akuthethi ukuba kufuneka udle isilayi esikhulu-okanye ezimbini.

Indlela yokuxhathisa iqhinga lokunqwenela ukutya: Ukwaneliseka okufumana kuko nakuphi na ukutya okunye kudla ngokuhla ngokuluma, kwaye uphando lubonisa ukuba iinxalenye ezincinci zinokwanelisa njengezinkulu. Ke ukuba imeko ikufanele ukunyangwa okugcwele iikhalori, zama ukutya iifolokhwe ezimbalwa, kwaye uzinike ingqwalasela yakho epheleleyo: Ukugxila kwinto oyityayo kukunceda ukuba utye iikhalori ezimbalwa kamva. (Lo ngumbono opheleleyo wokuba kutheni ukutya okunesondlo kukunceda ukuba ubone indlela yokuyeka ukuthanda ukutya.)

Kwaye khumbula ukuba uya kuba mnandi ngakumbi ukuba uziva unelisekile, ungagxili. “Ufuna ukuva ukuba kwenzeka ntoni ngokupheleleyo, kwaye ukuhlala kwi-coma yokutya kwenza kube nzima,” utshilo uFain.

Uxolo oludala: "Ndifuna ukumamela umzimba wam, kwaye ifuna ice cream."

IMantra Entsha: "Into endiyifunayo ayisiyiyo le nto ndiyifunayo."

Cinga ngomzimba wakho ngokungathi liliso lomntwana: Kuya kufuneka unikele ingqalelo kuwo, kodwa akufuneki uyeke into oyenzayo ngalo lonke ixesha iduma. "Nangona indlala umzimba wakho ukuxelela ukuba kufuneka utye, iminqweno yingcebiso, kungekhona umyalelo," kusho uSusan Albers, isazi ngengqondo kwiKliniki yaseCleveland kunye nombhali Yitya.

Indlela yokuxhathisa iqhinga lokunqwenela ukutya: Qala ngokumisela ukuba ulambile ngokwenene. Ngaphandle kweempawu ezicacileyo ezifana nokudinwa nokucaphuka, ukukhetha kukwaluphawu olulungileyo lokutya. Okukhona ungakhathali ngokutya ukutya okuthile kwaye kokukhona ufuna nje ukutya into ethile, kokukhona kukuba awunayo nje i-hankering.

Ukuba unqwenela kuphela (umzekelo, ungabulala ikuki kodwa ungadlula ngokulula kwi-apile), zenzele ikomityi yeti eluhlaza yejasmine kwaye uthathe isithambisi esikhulu phambi kokuba uphuze. Kwizifundo zamva nje, abasetyhini abanuka iJasmine bakwazi ukunciphisa kakhulu inkanuko yabo yetshokholethi. Okanye sebenzisa intelekelelo yakho: Olunye uphando lubonise ukuba ukuzibona usitya ukutya okuthandayo kunokunciphisa umnqweno wakho wako ngokukhohlisa ingqondo yakho ukuba icinge ukuba sele uyenzile.

Uxolo oludala: "Ndilungile ngokwenene mva nje."

Imantra eNtsha: "Ndiziva ndonwabile mva nje, kwaye ndifuna ukuyigcina injalo."

"Xa usebenzisa ukutya njengebhaso, ubeka emngciphekweni wokonakalisa amandla akho ngokuzibonisa ukuba ufikelele esiphelweni; unembasa, ugqatso luphelile, utshilo u-Albers. "Oku kunokuba sisimemo esivulekileyo sokubuyela kwiindlela zokuziphatha ezingenampilo." (BTW, indlela ozivuza ngayo ngokusebenza kwakho ichaphazela kakhulu ukukhuthaza kwakho.)

Indlela yokuxhathisa iqhinga lokunqwenela ukutya: Endaweni yokuzivuza ngomsebenzi owenziwe kakuhle, gxila kwindlela ukutya okunempilo sele kuhlawule ngayo (uloyiso olungenantsingiselo). Ngaba unawo amandla amaninzi? Ngaba iimpahla zakho zilunge ngakumbi? Emva koko thatha umzuzwana ukuvumela iimvakalelo eziza nesibonelelo ukuba zitshone. Kutheni? Ngendlela efanayo unganomlutha kwii-endorphins ezikhutshwa ngumzimba xa usebenza ukubila, "ungafakwa kwiqhayiya okanye kwinkqubela phambili, ekwenza ufune ukuqhubeka nendlela esempilweni," utshilo uGqirha Colbert .

Isizathu Esidala: "Ukuba bangatya i-brownie sundae, nam ndingayitya."

IMantra Entsha: "Ndidinga ukutya okundilungeleyo."

Wonke umntu unomhlobo omncinci okanye umntu osebenza naye obonakala ngathi uphila ngokutya okungekho mpilweni kunye nokunye okuninzi. Kwaye ngenxa yokuba izifundo zifumanise ukuba abafazi bathanda ukutya ngakumbi xa bekunye, mhlawumbi ufuna oko anako ngalo lonke ixesha niphuma nesidlo sasemini. (Eyeleleneyo: Ukutya njani usempilweni ngelixa usitya ngaphandle)

"Ukuxelisa abanye abantu, okanye 'ukumodareyitha ekuhlaleni,' yindlela esifunda ngayo ukuhamba kwihlabathi phantse ukususela kwixesha lokuzalwa kwethu, kwaye ngumkhwa onzima ukwahlukana nawo," utsho uSonali Sharma, MD, ugqirha wezifo zengqondo kwisiXeko saseNew York. Kodwa njengoko kuhendayo ukucinga ukuba umhlobo wakho ufumene uhlobo lwesihlanu lwe-dieters, nantoni na eyenzekayo naye ayiguquleli. "Mhlawumbi unemetabolism ekhawulezayo okanye uchitha iiyure kwi-gym yonke imihla," uDkt. Sharma uyachaza.

Indlela yokuxhathisa iqhinga lokunqwenela ukutya: Ukuba nomzekelo ophilileyo kunokudlala indima ephambili ekuncedeni ukuba unamathele kwindlela otya ngayo nakwisicwangciso sokuzilolonga. Ke cinga ngomntu, nokuba ngusaziwayo okanye ngumhlobo, onomdla wokutya. (Yeqa i-pin-thin actress ehlala kwi-soda yokutya yodwa kwaye endaweni yoko ukhethe umfazi oye wachaza ukuba uyayithanda i-pizza kodwa unqande iziqwenga ezibini.) Emva koko, kunokuba ufanise uNksz Sky-High Metabolism bite for bite, cinga, Ingenza ntoni iqhawe lam lempilo (yithi, la mabhinqa ama-badass amkelwe yi-Nike)? kwaye wenze ngokufanelekileyo.

Uphengululo lwe