Nditshintshe indlela endicinga ngayo ngokutya ndaza ndaphulukana neeponti ezili-10

Umxholo

• Ndifunde indlela yokulandela umkhondo wokutya kwam ngaphandle komgwebo.
• Nditshintshe isigama sam.
• Ndabona ukuba isikali asiyonto yonke.
• Ndiphelise ukucinga "konke okanye akukho nto".
• Uphengululo lwe

Ndiyakwazi ukutya ukutya okusempilweni. Ndingumbhali wezempilo, ngapha koko. Ndikhe ndadliwano-ndlebe nabatyayo, oogqirha, kunye nabaqeqeshi malunga nazo zonke iindlela ezahlukeneyo onokuthi uphembelele umzimba wakho. Ndifundile uphando malunga nokusebenza kwengqondo kwizidlo, iincwadi malunga nokutya okunengqondo, kunye namanqaku angenakubalwa abhalwe ngoogxa bam ngendlela yokutya ngendlela ekunceda uzive wonwabile. Kodwa ke, ndixhobe ngalo lonke olo lwazi, bendisasokola kubudlelwane bam nokutya de kwaba *kakhulu* kutsha nje.

Ngelixa olo lwalamano ngokuqinisekileyo lusengumsebenzi oqhubekayo, kwezi nyanga zintandathu zidlulileyo, ndaye ndacinga ngendlela yokulahla iipawundi ezili-10 endizama ukuphulukana nazo kule minyaka mihlanu idlulileyo. Ndishiyeke kancinci ukuya kufikelela usukelo lwam, kodwa endaweni yokuziva ndinestresi, ndiziva ndikhuthazekile ukuba ndiqhubeke nokusebenza kuyo.

Usenokuba uyacinga "Kulungile, intle lonto kuye, kodwa indinceda njani lonto?" Nantsi into: Into endiyitshintshileyo ukuze ndiphelise ukuzilimaza, uxinezeleko, ukutya okungapheliyo kwaye "ukusilela" yayingekuko ukutya endikutyayo, indlela yam yokutya, ixesha lokutya kwam, injongo yam yekhalori, umthambo wam imikhwa, okanye ulwabiwo lwam olukhulu. Kwirekhodi, ezo zizo zonke izicwangciso eziluncedo zokufumana ukwehla kobunzima kunye / okanye impilo engcono, kodwa bendiyazi indlela yokufumana uninzi lwezo zinto kwitshixo. Andizange ndikwazi ukuhlala nabo ixesha elide ngokwaneleyo ukuze ndibone iziphumo endizifunayo. Ngeli xesha, ndiye ndatshintsha indlela endicinga ngayo malunga nokutya, kwaye yayiyinto etshintshayo. Nantsi indlela endenze ngayo.

Ndifunde indlela yokulandela umkhondo wokutya kwam ngaphandle komgwebo.

Nabani na othe waphulukana nobunzima bomzimba ngempumelelo unokukuxelela ukuba ukulawula iikhalori zakho nokuba ngokulandela umkhondo wento oyityayo okanye ukutya ngokuqondayo kubalulekile. Ndidla ngokuziva ndibhetele ngendlela ethe ngqo (ulawulo lwengxelo, ukunika ingxelo ngomsebenzi), ndiye ndazisebenzisa zombini iikhalori kunye neemacros njengezixhobo zokundisondeza kwinjongo-yam ngendlela eyahlukileyo kunangaphambili. Kwixesha elidlulileyo, bendikwazi ukulandelela ukutya kwam ukutya kangangenyanga okanye ezimbini ngokungagungqiyo ngaphandle kwengxaki, kodwa emva koko ndiye ndikhathazeke ndiyeke. Ndiza kuqala ndizive ndithintelwe ngokufuna ukuphendula ngayo yonke into endiyityileyo. Okanye ndiziva ndinetyala malunga nezo naz ndizityayo xa bendikunye nabahlobo bam kwaye ndithatha isigqibo sokutsiba ukungena kuzo.

Ngeli xesha ngeenxa zonke, ndanikwa ingcebiso yi-dietitian ukuba ndiqhube phambili kwaye ndizame ukwenza i-indulgences ifaneleke kwikhalori yam kunye neenjongo ze-macro zosuku. Kwaye ukuba azenzanga? Akukho Dili enkulu. Ngena nangona kunjalo, kwaye ungaziva kakubi ngayo. Ubomi bufutshane; yitya itshokolethi, amirite? Hayi, andikwenzanga oku yonke imihla, kodwa kanye okanye kabini ngeveki? Ngokuqinisekileyo. Esi simo sengqondo sokulandela umkhondo yinto ekhuthaza iingcali zokutya, kuba ikuvumela ukuba ufunde indlela yokuzibandakanya ngendlela ezinzileyo ngelixa usebenza ukufikelela kwiinjongo zakho.

"Abantu abaninzi baziva ngathi ukulandela ukutya kwakho kuthintelwe, kodwa andivumelani," utshilo uKelly Baez, Ph.D., L.P.C., ugqirha wezengqondo ojolise ekulahlekeni kwesisindo esifanelekileyo. Ukhuthaza ukubona ukulandelwa kokutya njengohlahlo-lwabiwo mali. "Ungazisebenzisa iikhalori nangayiphi na indlela ozifunayo, ke ukuba ufuna ukuzonwabisa ngedessert, ungayenza ngaphandle kokuzibetha, utshilo. Emva kwakho konke, xa ekugqibeleni ufika kwinjongo yakho, mhlawumbi uya kufuna ukutya i-dessert yakho oyithandayo, kwaye unokufunda indlela yokuziva ulungile ngokwenza oko ngoku kunokuba kamva. Eyona nto ibalulekileyo? "Ukulandela umkhondo wokutya sisixhobo nje," utshilo uBaez. "Ayibonisi sigwebo kwaye ayinguye umphathi wakho kunye nokhetho lwakho lokutya." Ukuba nedayari yokutya "egqibeleleyo" ayisiyiyo kuphela indlela yokufikelela kwiinjongo zakho.

Nditshintshe isigama sam.

Ngendlela efanayo, ndiyekile ukuba "neentsuku zokukopela" okanye "ukukopa ukutya." Kwakhona ndayeka ukuqwalasela ukutya "okulungileyo" kunye "nokubi." Andizange ndiqonde ukuba la mazwi ayendikhathaza kangakanani de ndayeka ukuwasebenzisa. Iintsuku zokukopela okanye ukutya ukukopela akukona ukukopela. Nayiphi na i-dietitian iya kukuxelela ukuba i-indugences ngamaxesha athile ingaba yinxalenye yako nakuphi na ukutya okunempilo. Ndigqibe kwelokuba ndizixelele ukuba ukutya ukutya okungafanelanga ukungena kwiinjongo zam macro okanye zekhalori bekungekho ukukopa, kodwa endaweni yoko, inxalenye ebalulekileyo yendlela yam entsha yokutya. Ndifumanise ukuba ukuhlala phantsi nditye into endiyithandayo nyani, ndingena tyala, nokuba ixabiso lesondlo linjani okanye nokuba bendikhe ndakuthatha njengokutya "okungalunganga" -kongeze ipetroli ekhuthazayo kwitanki lam. (Okungakumbi: Sifuna ngamandla ukuba siyeke ukucinga ngokutya njenge "Kulungile" kunye "nokubi")

Kwenzeka njani oku kutshintsha kwengqondo? Konke kuqala ngokutshintsha isigama sakho. "Amagama owakhethileyo abalulekile," utshilo uSusan Albers, uPsy.D, ugqirha wezengqondo waseCleveland kunye nombhali weencwadi zokutya ezinesithandathu. "Amagama anokukukhuthaza okanye akwenze ube ngamaqhekeza." Ingcebiso yakhe? "Lahla 'okuhle' kunye 'nokubi,' kuba ukuba uyatyibilika utye ukutya 'okungalunganga', ikhawuleza ikhawuleze ibe 'ndingumntu ombi wokuyitya."

Endaweni yoko, ucebisa ukuzama ukufumana iindlela ezingathathi hlangothi zokucinga ngokutya. Umzekelo, u-Albers ucebisa ngenkqubo ye-stoplight. Ukutya okuluhlaza koko uya kukutya rhoqo ukuze ufikelele usukelo lwakho. Zityheli zezi kufanele ukuba zityiwe ngokumodareyitha, kunye nokutya okubomvu kufuneka kuncitshiswe. Akukho namnye kubo ongenamda, kodwa ngokuqinisekileyo basebenzela iinjongo ezahlukeneyo kwindlela otya ngayo.

Indlela othetha ngayo wedwa malunga nemicimbi yokutya. "Nika ingqalelo indlela oziva ngayo xa uthetha wedwa malunga nokutya," ucebisa uAlbers. "Ukuba kukho igama olithethayo elikwenza ukuba uphazamiseke ngaphakathi, yenza inqaku lengqondo. Wahlukane naloo mazwi, kwaye ugxininise kumagama amkelekileyo kunye nobubele."

Ndabona ukuba isikali asiyonto yonke.

Ngaphambi kokuba ndiqalise olu hambo lweenyanga ezintandathu, ndandisele ndineminyaka ndingekabi nayo ubunzima. Ndiye ndalandela ingcebiso zokulahla isikali ngenxa yoxinzelelo olungafunekiyo olunokubangela. Ukunyathela esikalini kwakusoloko kubethelela uloyiko entliziyweni yam, naxa ndandisindwa kubunzima endiziva ndikhululekile kubo. Bekunokuthini ukuba bendinokuzuza oko ndagqibela ukunyathela? Kwakuza kwenzeka ntoni emva koko? Yiyo loo nto imbono yokuba ndingakhe ndingazikalini ibe nomtsalane kangaka. Kodwa ndiye ndaqonda ukuba ngelixa isebenza kubantu abaninzi, ngokuqinisekileyo ibingandisebenzeli. Ngaphandle kokuzilolonga kakhulu, ndafumanisa ukuba iimpahla zam bezingakulungelanga kwaye ndiziva ndingonwabanga kulusu lwam.

Kwakhona kukhuthazo lwengcungela yokutya, ndaye ndagqiba kwelokuba ndizame ukubona isikali njengesixhobo esinye kwiprojekthi yam yokunciphisa umzimba kunokuba ibe sisigqibo esiphumelelayo. Kwakungekho lula ekuqaleni, kodwa ndazibophezela ekuzilinganiseni amatyeli ambalwa ngeveki ukuvavanya indlela endenza ngayo, ngokudibanisa nezinye iindlela ezininzi onokuthi xa unciphisa umzimba, njengokuthatha imilinganiselo yokujikeleza iifoto zenkqubela.

Andikwazi ukuthi isiphumo sakhawuleza, kodwa njengoko ndafunda zonke izinto ezahlukeneyo ezinokuchaphazela ubunzima bakho kwisithuba seentsuku ezimbalwa (njengokusebenza nzima ngokwenene!), Ndize kubona okwenzekayo kwisikali njengoko ngaphezulu kwenqaku ledatha kunento yokuba neemvakalelo malunga nayo. Xa ndabona ubunzima bam bunyuka, ndazikhuthaza ukuba ndifumane inkcazo enengqiqo, "Ewe, mhlawumbi ndifumana umsipha!" endaweni yokubhenela kuhlobo lwam oluqhelekileyo, "Oku akusebenzi ngoko ke ndiza kuncama ngoku."

Njengoko kuvela, oku kunokuba ngcono kwabanye abantu. Uphando lucebisa ukuba ukuzilinganisela rhoqo kunokunceda ukuthintela ukunyuswa kobunzima, kwaye emva kwala mava, ngokuqinisekileyo ndiya kube ndizilinganisela rhoqo. Ngelixa ukhetho lokwenza inqanaba lesikali sobomi bakho okanye olungelulo olobuqu, bekukhuthaze ngendlela emangalisayo ukuba ndifunde ukuba ayinamandla kwiimvakalelo zam ngokungagqibekanga. (Izinto ezihambelanayo: Kutheni ndibona iNyanga ngenxa yokoyika ukunyathela kwisikali)

Ndiphelise ukucinga "konke okanye akukho nto".

Into yokugqibela endisokoliswe yiyo ngaphambili "kukuwa enqwelweni" ndincame. Ukuba andinakukwazi ukugqiba inyanga yonke "yokutya ukutya okunempilo" ngaphandle kokutyibilika, ndingakwazi njani ukuyenza ixesha elide ngokwaneleyo ukuba ndibone iziphumo kuwo wonke umsebenzi wam onzima? Unokuqaphela oku ngokuthi "konke okanye akukho nto" ukucinga-ingcamango yokuba xa sele wenze "impazamo" ekudleni kwakho, unokulibala yonke into.

Ukuqiqa kunokukunceda uphule le patheni. "Into yokuqala abantu abangayenza kukuqalisa ukuziqhelanisa nokwazi ezo 'zonke okanye zingazi nto' nanini na xa zivela, utshilo uCarrie Dennett, MPH, RDN, CD, ingcali yokutya okuqeqeshelwa ukutya ngengqondo kunye nomsunguli weSondlo nguCarrie . "Ukuqaphela kunye nokuchonga ezo ngcinga ngendlela engafanelekanga, njengokuthi 'Ewe, apha siphinde siphinde siphinde siphinde siphinde siphinde siphinde siphinde siphinde sivumele iingcamango zihambe kunokungazinaki, ukuzikhanyela, okanye ukulwa nazo kunokukunceda ukuba uqale. inkqubo, utshilo. (BTW, uphando luqinisekisile ukuba i-positivity kunye nokuziqinisekisa kunceda ukukhuthaza indlela yokuphila enempilo.)

Elinye iqhinga kukuchasa ezo ngcinga ngengqiqo nangengqiqo. "Kukho umahluko ocacileyo phakathi kokutya ikuki enye kunye nokutya ii-cookies ezintlanu, okanye phakathi kokutya ii-cookies ezintlanu kunye nokutya ezingama-20," utshilo uDennett. "Ayisiyiyo kuphela isidlo ngasinye okanye i-snack ithuba elitsha lokwenza izigqibo ezixhasa iinjongo zakho, kodwa unamandla okutshintsha ikhosi embindini wesidlo ukuba uziva ngathi usihla kwindlela ongafuniyo ukuyenza. hamba." Ngamanye amazwi, ukutya into ongazange uyicwangcise ayisosigqibo malunga nempumelelo yakho yokugqibela yokunciphisa ubunzima. Yinto nje okomzuzwana apho ukhethe ukwenza into eyahlukileyo kuleyo ubuyenza okoko waqala ukutya kwakho-kwaye kuyinto eqhelekileyo leyo.

Okokugqibela, kubalulekile ukuba ukhumbule ukuba ukugqibelela akuyonto iphambili kwimpumelelo, utshilo uBaez. "Awungomatshini; ungumntu onamandla onamava obuntu, ke kulungile-kwaye kuluncedo-ukuphuthaphutha." Ukuba unokuqala ukubona "iimpazamo," "i-slipups," kunye nokutya ukutya okuziinkozo njengenxalenye yenkqubo, unokuzifumana uziva ungoyiki kakhulu yinkqubo ngokwayo.

Uphengululo lwe