Isikhokelo sakho sokutya okuNomdla kwiiholide

Umxholo

• 1. Biza idayethi
• 2. Khangela indlala yakho
• 3. Yitya nini kwaye ufuna ntoni
• 4. Yeka ukusebenzisa igama elithi ‘olungileyo’ okanye ‘elibi’ ukuzichaza
• 5. Qaphela ukugcwala kwakho
• 6. Yonwabela incasa yokutya kunye noburhabaxa
• 7. Fumana ezinye iindlela zokujongana neemeko zoxinzelelo
• 8. Bulela ngendlela umzimba wakho okukhonza ngayo
• 9. Cinezela kwimisebenzi emincinci eqhumayo
• Yitya ukutya uyolo kunye nempilo

Ngaba uziva ngathi ixesha leholide yindawo eyakhiwe ngamigodi kwiinjongo zakho zokutya okunempilo? Uxinzelelo olongezelelekileyo kunye nokuxakeka- ungasathethi ke ngee-buffets- ukuba uzibeka uxinzelelo kuwe ukuba "ulunge," ungaphelela kwisisindo esinzima sokuziva unetyala ngoMhla woNyaka oMtsha.

Ngombulelo, kukho enye indlela kule script esibi. Ukutya okunomdla (IE) kubonelela ngendlela yokuxhobisa ekukhetheni ukutya ngeholide emzimbeni nasengqondweni, okukhokelela kulonwabo olukhulu, ukuziva unetyala kunye nempilo engcono. Le migaqo-siseko yokutya eyi-10 ijolise ekuvuseleleni ukucinga okungalunganga malunga nokutya kwaye ikukhokele ekubeni utye isixa esifanelekileyo.

Ukuba awuqhelekanga ngokutya okunomdla, unokucinga ukuba yinto efanayo nokutya okunengqondo. Ngelixa ezi zinto zimbini zinamaxesha amaninzi, azifani ncam.

Ukutya ngengqondo kuneengcambu zobuBuddha kwaye kukhuthaza ukunika ukutya ingqalelo yakho yonke. Ukutya okunomdla yinkqubo egxile ngakumbi, enophawu lwentengiso oluqaliswe ngabadli bezidlo u-Elyse Resch kunye no-Evelyn Tribole kwii-1990s. Kuthatha ukucamngca inyathelo eliya phambili lokujongana nemicimbi eqhelekileyo yengqondo kunye neemvakalelo ngokutya.

Nantsi indlela yokusebenzisa imigaqo-nkqubo nganye ye-IE yempilo engokwengqondo nengokwasemzimbeni ngeli xesha lonyaka.

1. Biza idayethi

Isinyathelo sokuqala sokutya okunomdla kukugatya inkolelo yokuba kufuneka ube kukutya. Malunga neeholide, kulula ngakumbi ukuba lixhoba lokucinga. Sivame ukwenza izithembiso kuthi, njengokuthi "kulo nyaka, ndiza kubala iikhalori zam" okanye "ndiza kutya into endiyifunayo ngoku kwaye emva koko ndiqale ukutya ngoJanuwari."

Ukutya okunomdla kuthi ukuphosa le ndlela yokutya ngaphandle kwefestile. Ngoba? Abantu banentambo yokutya xa silambile, kwaye phantse akunakwenzeka kuthi ukuba sigqithe kule miqondiso ingenisiweyo. Nokuba siyaphumelela ekunciphiseni iikhalori, uphando lubonisa ukuba emva kweeveki ezi-2, umzimba uqala ukuziqhelanisa, ulondoloze kunokuba utshise amandla amaninzi, urhoxisa iinzame zethu zokuthintela.

Kwaye kunye noxinzelelo malunga nokukhetha ukutya kunokubangela ukuba umzimba wakho ukhuphe iihormone ezenza ukuba utye kakhulu, ngokwe.

Endaweni yokuzibambela kwindlela engqongqo yokutya kuzo zonke iiholide, zama ukuqeqesha iingcinga zakho ukuya kumfanekiso omkhulu wezempilo kunye nokondla.

"Kubalulekile ukuba ukhumbule ukuba impilo ayigcini nje ngokwasemzimbeni, njengoko ezi ilebhile ezintle / ezimbi zisitsho," utshilo ugqirha wezidlo obhalisiweyo u-Yaffi Lvova, RDN. "Xa sizixabisa izibonelelo zempilo, emzimbeni nasemphefumlweni, eziza nokuba sonwabe kunye nabahlobo kunye nosapho, siyakhululeka kwaye siqwalasele eyona ntsingiselo yeeholide."

2. Khangela indlala yakho

Ukuhlonela indlala yakho kuthetha ukuzivumela ukuba utye xa umzimba wakho ukuxelela ukuba ufuna ukutya. Kuzo zonke iiholide, yenza inqaku lokukhomba kwindlala yomzimba wakho kunye nokuzalisa. “Ngeli xesha kumatheko eeholide, phefumla kancinci phambi kokuba utye ukuze uzokujonga ngokwakho,” ucebisa uLvova. "Embuthweni wonke, khumbula ukubamba isiseko kunye neempawu zakho zebhayiloji ngelixa uhlonipha indlala kunye nokwanela."

Ikwangumbono olungileyo ukuthatha amanyathelo okuthintela indlala egqithisileyo - ngokubizwa ngokuba yi "hanger" - enokukhokelela kukuzinkcinkca ngotywala kunye neerol rollercoaster yeemvakalelo.

"Ngelixa ulungiselela iholide, qiniseka ukutya ukutya okuqhelekileyo kunye nokutya okulula," ucebisa watsho uLvova. "Ukuba ubakhathalele abantwana, ukubondla sisikhumbuzo esihle sokuba uhlale phantsi uzikhathalele nezakho iimfuno."

Ukugcina ukutya okufanelekileyo, okusempilweni ekhitshini lakho, okanye kwimoto yakho, kunokukugcina ungadli rhabaxa.

3. Yitya nini kwaye ufuna ntoni

Ngokwendlela yokutya enomdla, unemvume yokutya nakuphi na ukutya nangaliphi na ixesha. Ngaphandle kokuba unesithintelo sonyango okanye senkcubeko, akukho mfuneko yokuba uzinqande ekutyeni ukutya okuthile ngeholide okanye ngalo naliphi na elinye ixesha.

Ukwenza oko kunokwenzeka kuphela Nyusa iinkanuko zakho kunye nokudala iimvakalelo zokuhluthwa. Esi ayisosizathu sokutya kakhulu. Ikuvumela ngokulula ukuba uthathe isigqibo malunga nento ofuna ukuyitya, kunye nento ongayithandiyo, ngokusekelwe kwindlala yakho.

4. Yeka ukusebenzisa igama elithi ‘olungileyo’ okanye ‘elibi’ ukuzichaza

Xa ilizwi entlokweni yakho lisebeza wena "umbi" kuba utye ukutya kwesidlo sangokuhlwa- nebhotolo, nayo! - ngamapolisa okutya. Kwabaninzi kuthi, u-monologue wangaphakathi onegunya uyeba uvuyo malunga nokutya ngeholide. Kodwa ukutya okunomdla kunika inkululeko kwezi ngxaki.

"Unako ukutya onokukuthanda, kwinxalenye oziva ifanelekile kuwe, ngaphandle kwetyala okanye iintloni," utshilo ugqirha wezondlo kunye nomcebisi ngezondlo uMonica Auslander Moreno, MS, RD, LD / N weRSP Nutrition. “Oyena mntu kukubeka ityala okanye unehlazo kuwe. Ekugqibeleni, unamandla ngendlela oziva ngayo malunga nokutya kunye nomzimba wakho. ”

Ngelishwa, ngexesha leeholide, abanye banokuzama ukukhusela ukutya kwakho, ngokunjalo. Kodwa akudingeki ukuba ulandele imigaqo yomnye umntu okanye uthathe uxinzelelo malunga nokutya kwakho.

Ukuba ilungu losapho ligweba imixholo yeplate yakho, tshintsha umxholo okanye ubaxelele ukuba ayisiyiyo eyeshishini labo into oyityayo. Kwaye ukuba umntu ukukunika iqhekeza lephayi ungaziva ungafuni kutya, yeka nje ngentlonelo-akukho ngcaciso iyimfuneko. Ngumzimba wakho kwaye lukhetho lwakho.

5. Qaphela ukugcwala kwakho

Njengokuba kubalulekile ukulandela indlala yakho, kubalulekile ukugcina iithebhu ekuzalisekeni kwakho. Kukho amathuba amaninzi okutya ngexesha leeholide kunakwamanye amaxesha onyaka, kodwa oko akuthethi ukuba kuya kufuneka ukhethe i-barometer yakho yentuthuzelo.

Ukuhlala ukhumbula, zama ukuseta izaziso kwifowuni yakho ukuze uzikhumbuze ukuba ungene ngokuzala kwakho kumsitho weholide. Okanye, kwindibano exakekileyo, yenza indawo yokuhlala phantsi kunye neplate yakho kwindawo ethe cwaka. Oku kunokunciphisa ukuphazamiseka, kukuncede ufumane ukonwaba kwakho.

Nokuba ugqiba ekubeni uzinkcinkce ngotywala, ayikufanelanga ukuzibetha. "Ngamanye amaxesha, uza kutya utye kakhulu," utsho uLvova. Ngamanye amaxesha esi sisigqibo esicingisisiweyo, kwaye ngamanye amaxesha sikutyhola. Zombini ezi meko ziya kwenzeka ngeli xesha lonyaka. Kwaye akufuneki nohambo lokuziva unetyala. ”

6. Yonwabela incasa yokutya kunye noburhabaxa

Akukho xesha lingcono kunelixesha leeholide lokugxila kulonwabo ekutyeni! Ukuthanda izinto ozithandayo kuyindlela elungileyo yokutya ngokwaneleyo. Ngokucothisa kwaye unike ukutya ingqalelo yakho epheleleyo, uya kuba namava ayo kunye noburhabaxa ngokupheleleyo. Ngale ndlela, awunakuqhubeka nokutya ukugcwala okudlulileyo.

Iiholide zikwasimema ukuba siyiqonde indima yokutya kwimibhiyozo. UMoreno ukhuthaza ukuba: “Gxila kuvuyo oluziswa kukutya kusapho lwakho. “Gxila kwinkqubo yokupheka kunye nobuhle bokutya.”

7. Fumana ezinye iindlela zokujongana neemeko zoxinzelelo

Akunakuphikwa ukuba iimvakalelo zingagijima ukusuka ngoNovemba ukuya kuJanuwari. Iimeko ezinzima zosapho, isizungu, okanye uxinzelelo lwezezimali zanele ukuba zisenze ukuba sifune ukubethwa ngamanqatha ngeplanga okanye ngegaloni ye-eggnog. Ukutya okunomdla kucebisa ukuqhubekeka neemvakalelo ezingathandekiyo ngezinye iindlela.

Xa uhendelwa ukuba "utye iimvakalelo zakho," qaphela ukuba zeziphi ezinye izinto zokunciphisa uxinzelelo ezikusebenzelayo. Ngaba uziva ungcono emva kokuhamba ngokukhawuleza okanye ukutsalela umnxeba kumhlobo wakho? Mhlawumbi unokuzibandakanya kwinto oyithandayo okanye uchithe ixesha elincinci kwindalo. Khetha indlela efanelekileyo yokumelana nayo eya kukushiya uzive uhlaziyekile, ungasindwa yityala.

8. Bulela ngendlela umzimba wakho okukhonza ngayo

Xa ubaleka umhlobo wakho ofileyo oswelekileyo ofileyo okanye oncokola nobukhulu bakho 0 mzala ngelixa usekhaya ngeholide, unokuhendeka ukuba uthelekise umzimba wakho nowabo. Kodwa ukutya okunomdla kukukhuthaza ukuba wamkele uyilo lwakho olwahlukileyo lwemfuzo. Kangangokuba unokuba nomona ngeempawu zomzimba zabanye, unqwenela ukuba umzimba wakho ubonakale ngathi ngowabo akuyonyani.

"Uhlobo lomzimba wakho / ubunzima bomzimba bufikelela kuma-80 epesenti yemfuza," utshilo uMoreno. “Inkcubeko yokutya iya kukuxelela ukuba kulula ukulawula ubungakanani kunye nemilo yakho. Okubuhlungu nje akuyonyaniso kubantu abaninzi. Kuyinyani ukuba unokusebenzisa kwaye uphucule indlela oziphethe ngayo, nokuba ungakanani na / umphumo womzimba wakho. "

Gxila kwinto othanda ngayo eyakho body endaweni yoko unike umbulelo ngeendlela ezisebenza ngayo kuwe.

9. Cinezela kwimisebenzi emincinci eqhumayo

Ukuzilolonga kwearobic kwalo naluphi na uhlobo kunciphisa ukuveliswa kwehomoni zoxinzelelo kwaye kukhuphe ii-endorphins, izihlaziyi zomzimba zendalo. Nangona kunokuba nzima ukufumana ixesha lokucinezela ukuzilolonga ngeli xesha lixakekileyo, nokuba ukuqhekeka okuncinci kwemisebenzi kunokunyusa ii-vibes zakho ezilungileyo.

Danisa umculo ngelixa ulungiselela isidlo seholide. Thatha ikhefu kwizipho ezisongelayo ukuze wenze ividiyo yeYoga yemizuzu eli-10. Buza ukuba intlanganiso yomsebenzi ingaba yintlanganiso yokuhamba.

Usenokude uthathe usapho lonke lubandakanyeke ngokuqala isiko elitsha, elisebenzayo, njenge-caroling, ukuthatha uhambo emva kwesidlo, okanye ukuhlela umceli mngeni wosapho.

Yitya ukutya uyolo kunye nempilo

Ukutya kakuhle kukutya ukonwaba kunye nempilo. Yikholwa okanye ungakholelwa, akufuneki utye "ngokugqibeleleyo" ukuze ube sempilweni. Ngalo lonke ixesha leholide, cinga ngendlela ukutya kwakho ekutyisa ngayo kwaye kukuzisele uvuyo kunokuba kungabutshintsha njani ubunzima okanye imbonakalo yakho.

Kwaye khumbula eli cebiso lisuka kubasunguli abanomdla: “Yile nto uyitya rhoqo ngokuhamba kwexesha ibalulekile. Inkqubela phambili, hayi imfezeko, yeyona nto ibalulekileyo. ”

USarah Garone, NDTR, yingcali yezondlo, umbhali wezempilo ozimeleyo kunye nebhlog yokutya. Uhlala nomyeni wakhe kunye nabantwana abathathu eMesa, eArizona. Fumanana nokwabelana ngolwazi lwezempilo kunye nolwasemhlabeni kunye (ikakhulu) neendlela zokupheka ezinempilo e- Ileta yothando eya kukutya.