7 Makhalidwe Amene Ndimakonda Kwambiri Monga Katswiri Wolemba Zakudya Zakudya

Zamkati

• Mumangoyang'ana kwambiri kulemera, kwakuti mumanyalanyaza china chilichonse.
• Mumakonda "kutsata" chilichonse.
• Mumaletsa kwambiri chakudya.
• Simulephera kulankhula za kuyeretsa kwanu kwaposachedwa.
• Mukufuna kubwereranso nthawi.
• Mumadya wopanda gluteni kapena wopanda mkaka ngakhale simuyenera kutero.
• Mumasamala kwambiri zomwe ena amaganiza.
• Onaninso za

Mukudziwa wantchito mnzako uja yemwe nthawi zonse amangonena zotsuka zamadzi zilizonse zomwe ali nazo panthawiyo? Kapena mnzanu amene sangathe kupanga chakudya chamadzulo ndi iye chifukwa amangofuna kudya kumalo omwe amadziwa momwe angalowetsere pulogalamu yake yotsatila? Nanga bwanji abwenzi awiriwa omwe mumawamva nthawi zonse pa yoga poyerekeza zomwe amadya m'mawa?

Ngakhale munganyalanyaze zochitika izi ngati zokwiyitsa, machitidwewa amatha kuwonetsa kulimbana kozama kwambiri ndi chakudya. Monga katswiri wazakudya komanso wophunzitsa zaumoyo, ndi ntchito yanga kuwona zinthuzo mwamakasitomala anga. Kuchita izi kumandithandiza kudziwa zomwe angafunikire kuchokera kwa ine kapena katswiri wina wodziwa bwino zaumoyo wamagulu kapena kudya kosavomerezeka. Zimandithandizanso kupereka cheke kwa aliyense wa makasitomala anga omwe ali ndi "madzi otsuka" m'moyo wawo, ndipo omwe machitidwe awo oyipa amatha kuwayambitsanso.

Nazi zina mwazizindikiro zomwe mungafune kuti mumvetsere. Kodi pali zomveka?

Mumangoyang'ana kwambiri kulemera, kwakuti mumanyalanyaza china chilichonse.

Ngakhale kulemera kwa chimango chanu ndikofunikira chifukwa kumathandizira kugwira bwino ntchito kwa thupi (kungonena, kukhala wowonda kwambiri kapena wolemera kwambiri kumatha kusokoneza thanzi lanu lonse), ndi kachidutswa kakang'ono kwambiri ka thanzi. Otsogolera ndi amayi amakono adatsimikiza mobwerezabwereza kuti kukula sikutanthauza kanthu ndipo mutha kuyeza kuchita bwino pakuchepetsa kunenepa munjira zina zambiri.

Nanga bwanji mphamvu zanu? Kuchita masewera olimbitsa thupi, kupirira, mphamvu, chitetezo chamthupi, magwiridwe antchito, komanso kupsinjika kwanu kulinso kofunikira ndipo ndi njira zodziwira kupita patsogolo.

Nthawi zambiri anthu amatengeka kwambiri ndi manambala ndipo amanyalanyaza njira zina zomwe apitilira patsogolo. Chitsanzo chofala ndikubowoleza pomwe kuchuluka pamiyeso sikufanana kapena kukwera mukayamba kukhala achangu. Kuchulukanso kwa thupi kumachitika mukasintha chiŵerengero cha mafuta kukhala minofu m'thupi lanu ndipo nthawi zambiri kumabwera kusintha kooneka kwa mawonekedwe anu, koma izi sizikutanthauza kuti kulemera kwanu kudzachepa. (Onani: Chifukwa Chomwe Kubwezeretsanso Thupi Ndikutaya Kunenepa Kwatsopano)

Ngati mukukhumudwabe mukamakwereka sikelo, ngakhale mukuwona magalasi akusintha, izi zitha kunenetsa kuti kulemera kwake kumamangiriridwa kwambiri ndi kudzidalira kapena kuti mukuyanjana ndi nambala inayake ndi chisangalalo. (Zokhudzana: Chifukwa Chake Kuchepetsa Kunenepa Sikungakupangitseni Kukhala Osangalala)

Kutambasula "chifukwa" chake mutha kukhala cholemera pamankhwala kungathandize kuzindikira njira zina zothetsera vutoli. Mwachitsanzo, ngati munakulira m’banja limene munali kutsindika kwakukulu pa kulemera, zingakhale zothandiza kukambirana za zochitika za m’banjamo ndi dokotala kapena kuvomereza kuti kukonzekera kwa achibale anu sikuyenera kukhala kwanu. Ngati mukumva ngati mukufunika kulemera kwinakwake pantchito yanu, vomerezani maluso anu onse odabwitsa omwe mukuyenera kupereka ndikudzifunsa nokha ngati mulidi m'malo omwe maluso anu amayamikiridwa.

Mumakonda "kutsata" chilichonse.

Kutsata zobvala ndi mapulogalamu kungakhale chida chofunikira kukhazikitsa ndi kusunga zizolowezi zabwino zomwe zimakuthandizani kukwaniritsa zolinga zanu, koma ndizotheka kukhala wodalira kwambiri. Kodi mumatanganidwa kwambiri ndi kutsata zakudya zomwe mumadya kotero kuti mumapewa kucheza chifukwa simukudziwa momwe mungalembe? Kapena mumasankha zolimbitsa thupi kutengera kuchuluka kwama calories omwe mudzawotche? Mulingo wotsatira ndi kukonzekera umakhala chinthu chosayima chomwe chimasokonekera kuzinthu zina m'moyo.

Dzifunseni nokha ngati chidwi chanu chofufuza chingakhale chikuwonekera chifukwa chofunikira kuwongolera, ngati muli ndi nkhawa ndi china chake, kapena ngati mungakhale mukusunthira chizolowezi chozolowera chizolowezi china kupita pachikhalidwe china. (Zokhudzana: Chifukwa Chake Ndikufufutira Pulogalamu Yanga Yowerengera Kalori Zabwino)

Ngati mumakonda kwambiri chipangizo chanu, pumani kaye-kapena ngati kupuma sikuoneka ngati kotheka, katswiri wazamisala angakuthandizeni kuti muwone komwe kumadzidalira ndikukuthandizani kuti muchitepo kanthu ubale wabwino kwambiri ndi tracker wanu.

Mumaletsa kwambiri chakudya.

Nthawi zambiri munthu akamaletsa zakudya zake, sazindikira n’komwe chifukwa anazolowera kudya zakudya zosiyanasiyana. Ndiye kodi "kuletsa kwambiri" kumatanthauza chiyani, chimodzimodzi? Zitha kutanthawuza kudula magulu angapo azakudya, kukhala ndi nthawi yokhwima yodyera limodzi komanso kuvutika kuthana ndi mapulani osintha zomwe zimachitika, kapena kudumphadumpha chifukwa choopa zakudya zosadziwika. (Zokhudzana: Zakudya Zabwino Sizitanthauza Kusiya Chakudya Chomwe Mumakonda).

Kumbukirani kuti zakudya zoletsa nthawi zina zimatha kudzibisa ngati zathanzi kapena "zoyera." Kuphatikizira masamba ochulukirapo ndi mapuloteni a mbewu muzakudya zanu, mwachitsanzo, ndichinthu chathanzi, koma kukhala ndi vuto kapena kuchoka pamalingaliro ndi gulu lanu chifukwa akufuna kugunda mgwirizano wa burger kungakhale chizindikiro kuti mukuumirira kwambiri. kudya kwako. (Zokhudzana: Orthorexia Ndi Matenda Odyera Amene Simunamvepo)

Chifukwa zambiri zimadalira chomwe chimayambitsa khalidwe loletsa khalidweli, ndikupangira kugwira ntchito ndi katswiri wa zamaganizo kuti athandize kumvetsetsa nkhaniyi ndi kumanga maziko okhazikika. Njira zakukulira chakudya chamunthuyo ndi liti zimasiyana mosiyanasiyana kuchokera kwa munthu wina ndi mnzake.

Simulephera kulankhula za kuyeretsa kwanu kwaposachedwa.

Ngati nthawi zonse mumadumphira pa zoyeretsera zaposachedwa / mwachangu / detox / zakudya / zowonjezera / kugwedeza ndikuwonetsetsa kuti mumauza aliyense amene mumakumana nazo, mwina mukuyang'ana piritsi lamatsenga lomwe kulibe. Kusankha momwe mungasinthire moyo wanu kumatha kumveka ngati chinthu chovuta ngati mukufuna kukhala ndi malingaliro oterewa, koma kugwira ntchito ndi katswiri wazakudya kungakuthandizeni kuwonetsa kuti kudziletsa kungakuthandizeni kukwaniritsa zolinga zanu mopitilira muyeso.

Komanso, ngati mukulimbana kale ndi kulemera kwanu, zolinga, kapena thupi lanu, ndipo muli ndi mnzanu yemwe amafanana ndi nkhungu, izi zingachititse kuti muyambe kufananiza. Mukawona kukhazikika kwawo kumayambitsa kupikisana kapena kusamasuka mwa inu, musawatsatire pawailesi yakanema kapena afunseni ngati mungapeze china chomwe mungafune kuti mukambirane m'malo mwake. (Yokhudzana: Chifukwa Chake Muyenera Kusiya Kuyerekeza Zakudya Zanu ndi Anzanu)

Mukufuna kubwereranso nthawi.

Alamu yaing'ono imalira m'mutu mwanga ndikamva kuti wina akufuna kubwerera kusukulu yawo ya sekondale kapena kuti agwirizane ndi zovala zomwe ankavala panthawi ya moyo wawo kumene amatsatira zakudya zokhwima kwambiri komanso masewera olimbitsa thupi.

Pongoyambira, thupi lanu limayenera kusintha pakapita nthawi. Mwachitsanzo, monga wachinyamata, ukukulabe ndipo sunafike pachimake mafupa. Pamene mukukalamba, kagayidwe kake kagayidwe kachakudya ndi maonekedwe a thupi lanu amasintha, ndipo pamene mungathe kusintha zakudya zanu ndi masewera olimbitsa thupi kuti mugwirizane ndi zosinthazo kuti mukhale amphamvu komanso athanzi, kuyang'anitsitsa kuyesa "kukwaniritsa" kusiyana kwa ntchafu yomwe mudakhala nayo zaka khumi ndi zisanu ndizowonongeka. ya nthawi ndi mphamvu.

Kumbukirani kuti monga momwe zimakhalira ndi kusintha kwa thupi m'moyo, moyo wanu wasintha, nawonso - kukhalabe ndi dongosolo la masewera olimbitsa thupi mwina sikungatheke. Mwachitsanzo, ngati ndinu otanganidwa kukhala mayi, lekani kudzimenya nokha kuti musagwire ntchito ola limodzi tsiku lililonse monga momwe mumachitira mukakhala osakwatira komanso opanda mwana.

Mumadya wopanda gluteni kapena wopanda mkaka ngakhale simuyenera kutero.

Kukhala ndi matenda azachipatala monga matenda a leliac kapena zakudya zina kapena kusagwirizana ndi gilateni ndichinthu chimodzi, koma kudula giluten chifukwa choti mukuganiza kuti kukuthandizani kuti muchepetse thupi kapena kusankha "kwabwino", ndikosiyana kwambiri - komanso sikulondola. (Zogwirizana: Chifukwa Chake Muyenera Kuti Mukuganiziranso Zakudya Zanu Zopanda Gluten Pokhapokha Mukazifuna)

Nthawi zina anthu amaganiza kuti kuchepetsa zakudya zomwe amadya kumapangitsa kuti asamadye pang'ono, koma kwenikweni, ndakhala ndikuwona anthu akulemera chifukwa amalemera.kudya kwambiri zakudya zomwe "mwaukadaulo" ndizovomerezeka.

Chifukwa chake, njira iyi siyigwira ntchito kokha ngati mukuyesetsa kuti muchepetse thupi, komanso itha kuchititsa kuti muzidya kwambiri. Izi zitha kukupangitsani kuti muzimva kuti mukuchepetsedwa komanso kukhumudwa chifukwa simukupita patsogolo kuti muchepetse kunenepa, ndiye kuti pamapeto pake mumaletsanso zochulukirapo. Kuphatikiza apo, izi zimathandizira kubzala malingaliro oti "kudya" kapena kudya "wathanzi" kumakhala kovuta.

Mumasamala kwambiri zomwe ena amaganiza.

Kodi muli ndi nkhawa kwambiri ndi zomwe anthu m'moyo wanu amaganiza za momwe mumadyera komanso kuchita masewera olimbitsa thupi mwakuti mutha kuwabisira? Pakhoza kukhala zifukwa zingapo. Mwina kumbuyo kwa malingaliro anu mukudziwa kuti chizolowezi chanu sichabwino ndipo mukuvutika ndi manyazi, kapena mwina mukuopa abale anu ndi anzanu kuti akupemphani kuti musinthe zizolowezi zanu.

Kumbali yakutsogolo, ngati mukuyerekeza zizolowezi zanu nthawi zonse ndi za ena, izi zitha kuwonetsa kuti mukulimbana ndi zisankho zanu komanso chifukwa chake mukuzipanga poyamba. Chizindikiro cha ubale wabwino ndi chakudya sikuti mumangodzidalira posankha kudya zakudya zopatsa thanzi, komanso mumamva bwino mukamamwa mankhwalawo. Kuphatikiza apo, simukumva kuti mukuyenera kupereka zifukwa kwa aliyense.

Ndipo ngati mumapezeka kuti mumangokhalira kuganizira kwambiri zosankha kapena machitidwe ena oyipa a munthu wina? Dzifunseni ngati mukuyitanira chizolowezi cha mnzanu chifukwa chakuti mulibe nkhawa ndi zomwezo? Mwachitsanzo, ngati mnzanu wochepa thupi amakudyerani chakudya n’kumaganizira za kulemera kwake, kodi zimenezi zikugwirizana ndi maganizo alionse amene muli nawo okhudza inuyo? Kapenanso ngati mukumva kuti mwakhala mukugwira ntchito molimbika kuti mupange zisankho zabwino pomwe ena anu akupitiliza kudya zakudya zopanda pake amati akuyesa kuchepetsa, zingakupangitseni kukayikira kuthekera kwanu kukhalabe pamzere.

Ziribe kanthu momwe ubale wanu ndi chakudya ulili pakadali pano, mutha kuyesetsa kuti muchiritse ngati mukuwona kuti ndi zosayenera kapena zokhudzana ndi zizolowezi. Kugwira ntchito ndi othandizira komanso akatswiri azakudya ndi malo abwino kuyamba.

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