Njira 5 Zonyenga Pazakudya Zanu

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Kudzikakamiza, kuwombera, kutuluka kunja. Chilichonse chomwe mungatchule, tonsefe timapereka chenjezo la kalori ku mphepo nthawi zina patchuthi (Chabwino, mwina nthawi zambiri kuposa momwe timavomerezera). Kenako pakubwera kudzidzudzula nokha, kulakwa kosapeweka ndi lonjezo kuti musadzachitenso. Koma kodi sewero lonselo ndilofunikadi? Ayi, akutero Bonnie Taub-Dix, wa ku New York City, M.A., R.D., mneneri wa American Dietetic Association. "Kudziimba mlandu sikumakhala mbali yabwino." Upangiri wake? "Tsekani maso anu ndikusangalala ndi kuluma kulikonse ndikupanga zopatsa mphamvuzo kukhala zofunikadi."

Ngakhale 2005 US Department of Agriculture Dietary Guidelines imapereka kuwala kobiriwira kwa kubera kovomerezeka ndi boma - chifukwa cha "discretionary calories" tsopano zololedwa. Kutanthauzira: Zilibwino kukhala ndi zabwino pang'ono ndi ma gooey (malangizowo akuwonetsa kuti 10-15% ya ma calories a tsikulo). Koma musanagwiritse ntchito ndalama zanu zanzeru, kumbukirani malamulo otsatirawa pakubera osalipira mtengo wokwera kwambiri.

1. Pewani kulakwa.
   Mawu anu atsopano ndi akuti, "Palibe choletsedwa." Mukalandira chakudyacho, kudziimba mlandu ndikuletsedwa patebulopo. "Kudziimba mlandu kungakupangitseni kuti musagwirizane ndi malingaliro anu enieni okhudza chakudya," akutero Marsha Hudnall, M.S., R.D., wotsogolera mapulogalamu a Green Mountain ku Fox Run ku Ludlow, Vt., malo ochepetsera kulemera kwa amayi okha. Khalidwe lililonse lomwe limachitika chifukwa chodziimba mlandu ndilovuta kuwongolera; kudya sikusiyana. M'malo mongoganizira zakulakwa kwanu, sankhani kuwunika koyenera kwamitundu yaying'ono. Mutha kukhala ndi chilichonse chomwe mtima wanu ukukhumba, ngati modekha ndi MO yanu ndikusunga magawo ena. Ndiwo buffets omwe mungadye omwe mungadye ku tchuthi chamakampani chakudya chamadzulo, komanso malo odyera a jumbo m'malo odyera ambiri komanso kunyumba omwe pamapeto pake amakulitsa m'chiuno mwanu, osati splurge wanthawi zina.


2. Ngati mukubera, onetsetsani kuti mwachita pagulu.
   Chotsani zachiwerewerezo pakati panu ndi ma fries aku France. (Vomerezani; ndi liti pamene mudadya chakudya chabodza chomwe mumakonda kwambiri pafupi ndi abale ndi abwenzi?) Kuwonetsa chidwi chanu chobisa masana kumachotsa zokopa zomwe sizingagonjetsedwe, komanso ndi mayesero ambiri. "Ndikukhulupirira kuti luso lofunikira kwambiri lomwe ndikhale nalo ndikuphunzira momwe tingagwiritsire ntchito splurge, ndikubwerera kukadyera nthawi yomweyo," atero a Katherine Tallmadge, MA, RD, wolemba Diet Simple: 192 Mental Tricks, Substitutions, Habits & Inspirations (LifeLine, 2004). Upangiri wake: Pitani patsogolo ndi kukwiya pamaso pa ena, kenako pitirizani ndi moyo wanu.


3. Dulani unyolo womwe umagwirizanitsa chinyengo ndi kusowa mphamvu.
   Mwinamwake mwadyapo chakudya chochuluka cha Amayi anu a pecan pie la mode, koma musaganize kuti ndi kutaya mphamvu. Taganizirani izi ngati chisankho chomwe mudaganizira bwino: Mudasanthula zomwe mungasankhe ndikuganiza zopita. Tsopano pitirizani. Kudalira zikhululukiro ndi kudandaula ndi zomwe mwachita sikungathandize koma kumachepetsa kupambana kwanu. Kuphatikiza apo, Tallmadge akuti, "Kafukufuku wapeza kuti kusakhazikika, kudya moperewera kumatha kubwereranso ndipo pamapeto pake kumayambanso kulemera komwe wataya.


4. Osayesa kukhala mngelo. Cholinga cha kupita patsogolo, osati ungwiro.
   Mumakonda chokoleti. Chabwino, ndiye kuti ndinu chokoli chovomerezeka. Tsiku lopanda kuluma kwa zinthu zakuda kwa inu silili lokwanira. Komabe, kuyambira pomwe mudayamba kudya pulogalamu yathanzi, mwakwanitsa kuchepetsa chokoleti chanu kwa sabata limodzi. Ndikupita patsogolo, kutsimikiza, koma osati ungwiro. Ndipo ndicho chinthu chabwino: Ngati mukufuna kukhala ndi thanzi labwino, timadana ndi kuphulitsa thovu lanu - koma kukhumudwitsidwa ndi kulephera ndizotsimikizika. Kumbukirani, akutero Louisville, Ky., katswiri wodziwa zakudya ndi masewera olimbitsa thupi Christopher R. Mohr, Ph.D., R.D., mungathebe kukumbukira zakudya zabwino ngakhale mutadya. "Mukamabera, ganizirani za zakudya zomwe zimapindulitsanso, monga chokoleti chakuda, chomwe chimakhala ndi mlingo wathanzi wa antioxidants," akutero Mohr.


5. Ndizabwino, ndipo ngakhale koyenera, kusadya zakudya zina!
   Ngati simumva njala, simuyenera kudya. Monga ngati mukufuna winawake Maonekedwe kukukumbutsani za izo! Koma taganizirani izi. Kodi ndi kangati panyengo ya tchuthi imene mwasalapo zolerera zingapo chifukwa chofuna kucheza ndi anthu pamene simunali pafupi ndi njala? Lamuloli limafunikira kuyang'anitsitsa kwenikweni mkati, koma mukangoyang'anitsitsa njala yanu (m'mimba mwanu mukuyamba kulira, mumadzimva kuti mulibe kanthu ndipo mungamve ngakhale kuyamba kwa mutu kukubwera), kusinkhasinkha kopanda tanthauzo kumakhala chinthu chakale. "Ambiri aife timadya tikakhala kuti tilibe njala chifukwa taphunzira kudzitonthoza tokha ndi chakudya - takhala okonda maganizo," akutero Hudnall. "Njira yolekanitsa njala yakuthupi ndi njala yamalingaliro ndiyo kudziwa momwe thupi lanu limasonyezera kufunikira kwa chakudya." Ndipo mukapeza chogwirizira pa izi, simudzakhala ndi mwayi woledzera chifukwa chamalingaliro.

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