Dulani zomangira zam'maganizo

Kudya pamtima ndi pamene mumadya chakudya kuti muthane ndi zovuta. Chifukwa kudya m'maganizo sikukhudzana ndi njala, ndikofunikira kudya makilogalamu ambiri kuposa momwe thupi lanu limafunira kapena momwe mungagwiritsire ntchito.

Chakudya chimatha kuchepetsa nkhawa, ngakhale zitakhala zosakhalitsa.

Chakudya chokhala ndi mafuta ambiri, shuga, ndi mchere chimatha kukhala chosangalatsa mukakhala kuti mwapanikizika, mukakhala osasangalala, kapena mukadzimvera chisoni.

Kudya mwamtima nthawi zambiri kumakhala chizolowezi. Ngati munagwiritsapo ntchito chakudya kuti mudzitonthoze m'mbuyomu, mutha kulakalaka maswiti kapena tchipisi cha mbatata nthawi iliyonse mukakhumudwa. Nthawi ina mukadzakwiya, zimakhala zovuta kwambiri kukana chakudya chopanda thanzi.

Aliyense ali ndi masiku oyipa, koma sikuti aliyense amagwiritsa ntchito chakudya kuti adutse. Makhalidwe ena ndi malingaliro anu atha kukulitsa mwayi woti mudye motengeka mtima.

• Ngati zikukuvutani kuwongolera momwe mukumvera, mwina mutha kugwiritsira ntchito chakudya pachifukwa chimenecho.
• Kusakhala wosangalala ndi thupi lanu kumatha kukupangitsani kuti muzitha kudya kwambiri. Izi zimapita kwa amuna ndi akazi.
• Kudya kumatha kukuyikani pachiwopsezo. Ngati mukumva kuti mulandidwa chakudya, mutha kukhumudwa ndikuyesedwa kuti mudye mwamalingaliro.

Dziyang'anireni nokha. Samalani momwe mumadyera komanso anthu kapena zochitika zomwe zimakupangitsani kufuna kudya kwambiri.

• Kodi mumadya mukamakwiya, kukhumudwa, kukhumudwa, kapena kukhumudwitsidwa?
• Kodi mumadya chifukwa cha anthu ena kapena zochitika zina?
• Kodi malo kapena nthawi zina zamasana zimayambitsa kulakalaka chakudya?

Pangani maluso atsopano opirira. Nthawi yotsatira mukafuna kugwiritsa ntchito chakudya kuchipatala, ganizirani za momwe mungachitire ndi malingaliro omwe adakupangitsani kufuna. Mutha:

• Tengani kalasi kapena werengani buku lothana ndi kupsinjika.
• Fotokozerani zakukhosi kwanu ndi bwenzi lapamtima.
• Pitani kokayenda kuti muchotse mutu wanu. Kutengeka kwanu kumatha kutha mphamvu ndi nthawi komanso malo.
• Dzipatseni nokha china choti muganizire, monga zosangalatsa, kusokoneza, kapena buku labwino.

Dzidalitseni nokha. Kuyanjana ndi zomwe mumayang'ana komanso kuthekera kwanu kungakuthandizeni kuthana ndi nthawi zovuta osadya mopitirira muyeso.

• Lembani zinthu zomwe mumakonda kwambiri komanso chifukwa chake zimakukhudzani. Izi zingaphatikizepo banja lanu, malo ochezera, chipembedzo, kapena gulu lamasewera.
• Lembani zomwe mwachita zomwe zimakupangitsani kukhala onyada.
• Gwiritsani ntchito nthawi yanu kuchita zinthu zabwino.

Idyani pang'onopang'ono. Kudya kwamtima nthawi zambiri kumatanthauza kuti umadya mopanda tanthauzo ndikulephera kudziwa kuchuluka kwa zomwe watenga. Dzichepetseni pang'ono ndikuyang'anitsitsa chakudya chomwe mukudya.

• Ikani foloko yanu pakati pakuluma.
• Tengani kamphindi kuti mulawe chakudya chanu musanameze.
• Ngati mumachita zinthu monga makeke kapena nkhuku yokazinga, chepetsani kukula kwa gawo.
• Musadye pamaso pa TV kapena kompyuta. Ndikosavuta kudya kwambiri mukasokonezedwa ndi zomwe zili patsogolo panu.

Konzekerani patsogolo. Ngati mukudziwa kuti nthawi yovuta kapena yopanikizika ikubwera, dzikonzereni chakudya choyenera pasadakhale.

• Konzani chakudya chopatsa thanzi. Dulani ndiwo zamasamba kapena pangani mphika wa msuzi pasanapite nthawi kuti musavutike, ndikudzaza chakudya chomwe chikukudikirirani.
• Osamva njala. Nonse mukakhala ndi njala komanso kupsinjika, pizza ndi zakudya zina zachangu zimakhala zokopa kwambiri.
• Ikani khitchini yanu ndi zokhwasula-khwasula zopatsa thanzi ngati timitengo ta hummus ndi karoti.

Pangani chakudya choyenera kukhala chopatsa thanzi. Fufuzani njira zophikira zakudya zomwe mumazikonda ndi ma calories ochepa.

• Gwiritsani ntchito theka ndi theka lopanda mafuta kapena mkaka wosalala m'malo mwa mkaka wonse kapena kirimu.
• Gwiritsani ntchito azungu azungu awiri m'malo mwa dzira limodzi lathunthu.
• Sinthanitsani theka la batala ndi maaporesi mukamaphika.
• Gwiritsani ntchito kuphika kutsitsi m'malo mwa mafuta kapena batala pophika.
• Gwiritsani mpunga wabulauni kapena wamtchire m'malo mwa mpunga woyera.

Lankhulani ndi omwe amakuthandizani ngati muli ndi zizindikiro izi:

• Nthawi zambiri mumalephera kudya.
• Nthawi zambiri mumadya mpaka kufika povuta.
• Mumakhala ndi manyazi kwambiri ndi thupi lanu kapena kudya kwanu.
• Mumadzisanzitsa mukatha kudya.

Kunenepa kwambiri - kudya kwamalingaliro; Onenepa - kudya; Zakudya - mtima kudya; Kuchepetsa thupi - tanthauzo lakumverera

Carter JC, Davis C, Kenny TE. Zovuta zakumwa kwakumwa kwa chakudya pakumvetsetsa ndikuchiza matenda osokoneza bongo. Mu: Johnson BLA, Mkonzi. Mankhwala Osokoneza bongo: Sayansi ndi Kuchita. Wachiwiri ed. Philadelphia, PA: Elsevier; 2020: chap 34.

Cowley DS, Lentz GM. Zokhudza mtima za matenda achikazi: kukhumudwa, nkhawa, kupsinjika kwamtsogolo, mavuto akudya, zovuta zogwiritsira ntchito mankhwala, odwala "ovuta", ogonana, kugwiririra, nkhanza zapabanja, komanso chisoni. Mu: Lobo RA, Gershenson DM, Lentz GM, Valea FA, olemba. Gynecology Yambiri. Wachisanu ndi chiwiri. Philadelphia, PA: Elsevier; 2017: mutu 9.

Matenda a Tanofsky-Kraff M. Mu: Goldman L, Schafer AI, olemba. Mankhwala a Goldman-Cecil. 26 wa. Philadelphia, PA: Elsevier Saunders; 2020: chap 206.

A Thomas JJ, Mickley DW, DerenneJL, Klibanski A, Murray HB, Eddy KT. Zovuta pakudya: kuwunika ndi kuwongolera. Mu: Stern TA, Fava M, Wilens TE, Rosenbaum JF, olemba. Chipatala cha Massachusetts General Hospital Comprehensive Clinical Psychiatry. Wachiwiri ed. Philadelphia, PA: Elsevier; 2016: chap 37.

van Strien T, Ouwens MA, Engel C, de Weerth C. Njala yoletsa kuletsa njala komanso kusokonezeka kwamalingaliro. Kulakalaka kudya. 2014; 79: 124-133. PMID: 24768894 pubed.ncbi.nlm.nih.gov/24768894/.

• Mavuto Akudya