Ngaba uhlala ekutyeni okanye uxhalabile malunga nokuba utya ntoni? Ukuba kunjalo, akuwedwa. Ngokutsho kweengcali, sichitha i-60 yezigidigidi ngonyaka kwizidlo kunye nemveliso yokutya; Nangona kunjalo, i-95% yabantu abatyayo baya kuphinda bafumane ubunzima babo obulahlekileyo kwiminyaka emihlanu. Kuthekani ukuba bekukho indlela engcono? Namhlanje sifumanisa ihlabathi lokutya okunengqiqo, okanye ifilosofi echasene nokutya.
Ukutya akusebenzi
Lixesha lokuba ube nenyani: ukutya akusebenzi. Kule mihla, abantu abaninzi ngakumbi bazama ukunciphisa umzimba ngokunciphisa iikhalori kunye nokuzilolonga ngakumbi. Nangona kunjalo, i-BMI kunye namazinga okutyeba ayaqhubeka nokunyuka.
Siyazi ukuba ukutya kuza neziphumo ebezingalindelekanga ezininzi ezingalunganga, ukusuka ekuzixakekiseni ngakumbi kwaye uzixakekise ngokutya, ukuba ngqongqo kumzimba wakho, ukuya ekubeni nokuzithemba okuphantsi, ukuzithemba okuphantsi, izakhono zokumelana kunye namanqanaba aphezulu oxinzelelo.
Iziphumo ezidumileyo ze-rebound (yo-yo) okanye ukuguquguquka kobunzima nazo zihambelana nomngcipheko okhulayo wezifo ezininzi. Ayipheleli nje ekufezekiseni impilo, kodwa uyonakalisa umzimba wakho xa kugxilwe kubukhulu bomzimba okanye ubunzima.
Kusebenza njani ukutya okunengqiqo?
Sijongene nentsebenziswano eguqukayo yethuku, imvakalelo kunye neengcinga. Imalunga nokuthembana. Imalunga nokuthemba umzimba wakho ukuba uwunike lonke ulwazi oludingayo.
Imigaqo ilula kakhulu: yitya into oyifunayo xa ulambile, yima xa uhluthi, ukonwabele ukutya kwakho. Eyona nto iphambili, ukutya okunengqiqo kukhuthaza ukumamela imiqondiso yomzimba wakho ukuze ufumane zonke izondlo ozifunayo, ngaphandle kwemithetho okanye izithintelo. Kwaye, okona kubaluleke kakhulu: isixelela ukuba samkele imilo yomzimba wethu.
Izifundo ezininzi zibonise ukuba olu hlobo lokutya luphucula impilo kunye nokuphila kakuhle. Unxulumano olomeleleyo lufunyenwe phakathi kokutya okunengqiqo kunye nokutya okungacwangciswanga kangako, umfanekiso womzimba ongcono, kunye nokusebenza okukhulu ngokweemvakalelo kubantu abadala.
Ukuba ufuna ukuzama, unokufumanisa ukuba ukulungiswa kweempawu zomzimba wakho kunokuba ngumceli mngeni emva kwexesha lokuphila lokungazihoyi (cinga ukunciphisa iikhalori, ukuphepha ukutya okuthile, ukubhala ukutya "okulungileyo" okanye "okubi"). Apha ngezantsi sikunika iingcebiso zokuluqonda kakuhle olu hlobo lokutya, okanye ukomeleza ingcamango (ukuba sele uyiqhelisela).
Yeka ukutya
Qaphela uthotho lwemiyalezo yangaphandle oyifumanayo malunga nokutya kunye nendlela omele ujonge ngayo. Zibuze ukuba unqanda naluphi na uhlobo lokutya okanye ulandela nayiphi na imithetho yokutya ukuba "unempilo"; Sebenzela ukuyiyeka loo ngcinga.
Fumana into yokwaneliseka
Ukwaneliseka kusisiseko sayo yonke imigaqo yokutya okunengqiqo. Elona cebiso lilungileyo kukugxininisa ekufumaneni ukwaneliseka kangangoko unako xa usitya.
Ukutya kwenzelwe ukonwatyiswa kwaye ukutya kufanele ukuba kube ngamava avuselela inkanuko kunye nolonwabo. Yitya izinto ozaziyo ukuba ziya kukwanelisa kwindawo ekwenza wonwabe. Yitya xa ukwinqanaba elifanelekileyo lokulamba: ungahluthi kakhulu, ungalambanga kakhulu. Yiba khona kwaye utye ngokuqonda. Yivise yonke into oyilumayo kwaye uya kukufumanisa kulula ukuyeka xa uhluthi.
Hlonipha ukugcwala kwakho
Funda imiqondiso yomzimba ekuxelela ukuba uzele kamnandi. Kwaye khumbula ukuba awuziva ugcwele xa isisu sakho sigcwele. Ukuziva kuza xa isisu sakho sixelela ingqondo ukuba igcwele, kwaye oko kunokuthatha ixesha elithile (ngokukodwa imizuzu engama-20). Khawunqumame phakathi kwesidlo kwaye uzibuze ukuba ukutya kunencasa njani kwaye ulambile kangakanani na. Oku kunokuba nzima ekuqaleni, ngoko gxila ekwanelisekeni kwaye ufunde njengoko uhamba.
Hlonipha ukulamba kwakho
Indlala ngumqondiso wokutya. Ukuba awuyihoyi, umzimba wakho ubangela umnqweno wokuqala wokutya kakhulu. Yitya xa ulambile kwaye unike umzimba wakho amandla owadingayo; Musa ukulinda de ulambe.
Yenza uxolo ngako konke ukutya
I-Dieters idla ngokuba neminqweno emininzi kune-non-dieters. Xa uvala ukutya, umzimba wakho ukunqwenela ngakumbi kwaye kunokwenzeka ukuba usele kakhulu.
Ke lixesha lokulahla umbono wokutya okulungileyo nokubi. Zivumele ukuba utye nantoni na oyifunayo, lo gama nje ulambile kwaye ufumanise ukuba kuyahlutha. Uninzi lunexhala lokuba oku kuya kukhokelela ekutyeni kakhulu, kodwa wakuba uqonda ukuba ungatya izinto nanini na ufuna, uzinqwenela kancinci.
Cela umngeni kukutya “amapolisa”
Kunye nokuvalwa umlomo kokutya, “amapolisa okutya” angaphakathi asixelela ukuba sitsibe isidlo sasemini kuba siye satya isidlo sakusasa esikhulu, okanye asinike imvume yokutya amaqebengwana kuphela xa sibaleka.
Ungawahoyi amazwi angaphakathi akuxelela into omele uyitye kwaye ungatyi ngokusekelwe kwizinto zangaphandle
Funda ukulawula iimvakalelo zakho ngaphandle kokutya
Ukuba ungumntu otya ngokweemvakalelo (oko kukuthi, ukuba uhlala uzifumana utya xa uxinezelekile, ucaphukile, okanye unesithukuthezi nje), yakha i-toolkit yezinye iindlela zokuhlangabezana nazo ezingabandakanyi ukutya.
Kulungile ukutya ukuba kuyakunceda, okoko ulambile kwaye kukwenza uzive wanelisekile. Nangona kunjalo, kuyinto eqhelekileyo ukuba ungaphumeleli. Enyanisweni, uphando olupapashwe kwi-Health Psychology lufumene ukuba ukutya ukutya okuthuthuzelayo akukhokelela kuyo nayiphi na impucuko ebalulekileyo kwimizwelo.
Wuhloniphe umzimba wakho
Yamkela umzimba wakho kwaye uqonde ukuba ubhityile alufani ngokuzenzekelayo nokuba sempilweni. Kanye njengokuba umntu onobukhulu besicathulo se-38 engayi kulindela ukulinganisa unyawo lwakhe kwisayizi ye-37, kungenakuncedo ngokulinganayo (kwaye ungakhathazeki) ukulindela okufanayo kunye nobukhulu bomzimba.
Hlala usebenza ngezizathu ezifanelekileyo
Gxila kwinto umzimba wakho okuxelela yona malunga nomthambo. Ikwenza uzive ulungile? Zilolonge ukuze uzive womelele, wonwabile kwaye usempilweni, hayi ukutshintsha ubume bomzimba wakho.
Njengenzuzo eyongezelelweyo, ukuthatha le ndlela ekusebenzeni kwakho kunokukunceda ukuba unamathele kwisiqhelo. Olunye uphononongo lwafumanisa ukuba phakathi kwabantu abatyebe kakhulu ababengasebenzi ngaphambili abazama uqeqesho olusebenzayo oluphezulu, kwaye bayonwabela umthambo ekuqaleni babenokuqhubeka bewenza. Ngoko imilinganiselo yokuziphatha? Zama ukuzilolonga okwahlukeneyo de ufumane oyonwabela kakhulu.
Yinyamekele impilo yakho
Khetha ukutya okukwenza uzive ulungile, kungcamle kamnandi, kwaye kukulungele.
Khumbula ukuba akukho ukutya okugqibeleleyo; kunokuba, into oyidlayo ekuhambeni kwexesha yeyona nto ibalulekileyo. Isidlo esinye, i-snack, okanye usuku lokutya aluyi kuyonakalisa impilo yakho ngonaphakade.