Kukonza Zakudya

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Ngati palibe amene akuyang'ana mukamadya cookie, ma calories amawerengedwa? Amatero ngati mukuyesera kuchepetsa thupi. Poyesera kudya pang'ono, ofufuza ndi akatswiri azakudya amati, kudula mafuta ndi zopatsa mphamvu pazonse zomwe mumadya - tsiku lililonse - zitha kuthandiza kwambiri.

"Kusunga magazini yazakudya ndikofotokozadi. Mumvetsetsa zomwe mukufuna kuyang'ana," akutero a Debra Wein, M.S., R.D., oyambitsa nawo a Sensible Nutrition Connection ku Boston. "Anthu amasinthiratu kudya chifukwa akusunga zolembedwa. Amati," Sindingakhale ndi kekeyo chifukwa ndiyenera kuzilemba. "

Kuposa kungokuletsani kuti musadye zakudya zopanda pake, a Daniel Kirschenbaum, Ph.D., aku Chicago's Center for Behaeveal Medicine & Sport Psychology, akuti kusunga magazini yazakudya kungathandize anthu kuwona momwe amadyera. Kafukufuku wa Kirschenbaum akuwonetsa kuti iwo omwe amayang'anitsitsa momwe amadyera amadyetsa thupi ndikuchepetsanso bwino kuposa omwe satero. Ndi chifukwa chakuti osunga magazini amatha kudziwa komwe kumachokera ma calories opanda kanthu ndikudziwa akamadya kwambiri.

Kudziwa nthawi yofunikira. Ena amakonda kudya mopitirira muyeso panthawi yamavuto, ndipo kugwiritsa ntchito magazini kukuwonetsani nthawi - nthawi yamadzulo, mutangotsala pang'ono kugwira ntchito, pakati pausiku - mumadya kwambiri. "Anthu omwe ali ndi nkhawa amadya zakudya zopatsa mphamvu kwambiri, zokhala ndi mafuta ambiri komanso amakhala ndi nthawi yochepa yokonzekera chakudya chopatsa thanzi," akutero Wein. "Magazini imatha kukuwuzani nthawi yomwe muyenera kukonzekera kuti muwonetsetse kuti kupsinjika sikungakugonjetseni - komanso zomwe mumadya."

"Kukulitsa" kuchepa thupi

Kodi buku lazakudya lingapangitse kusiyana kotani? Nanga bwanji kutaya ndalama imodzi pa sabata pakati pa nthawi yakuthokoza ndi Chaka Chatsopano? Izi ndi zotsatira zomwe zalembedwa mu Health Psychology mu kafukufuku waposachedwa Kirschenbaum woyang'aniridwa, ndipo zomwe zafufuzidwanso m'buku lake latsopano, Zoonadi Zinayi Zokhudza Kutaya Kunenepa: Zomwe Zimagwiradi Ntchito (Henry Holt, Marichi 2000). Anaphunzira amuna ndi akazi 57 omwe amayenera kusunga magazini azakudya, pomwe gulu limodzi limalandira zikumbutso zotero. Maholide achisanu, nthawi yovuta kwambiri pachaka yolemera, adasankhidwa mwadala.

Zotsatirazo zasonyeza kuti 80 peresenti ya iwo omwe adalandira zikumbutso kuti alembe chakudya chawo chokhazikika munthawi zawo, pomwe 57% yokha ya omwe sanalimbikitsidwe anali omvera. "Anthu omwe ali m'gulu loyang'anira omwe amalandila malangizo atsiku ndi tsiku adapitilizabe kuchepa thupi patchuthi," akutero Kirschenbaum. "Anataya pafupifupi mapaundi pa sabata. Gulu lina, lomwe silinalandire malangizo, linkalemera mapaundi pamlungu."

Inu, inunso, mutha kupeza zomwe Kirschenbaum imatchula kuti "zolimbikitsa." Amapereka lingaliro la kulembetsa pulogalamu yamtundu uliwonse yolemetsa, kapena kujowina ndi bwenzi ndikutumizirana maimelo kapena kuyimbirana foni tsiku lililonse. "Muyenera kukhala ndi cholinga pamaso panu nthawi zonse," akutero. "Izi zikachitika, mumayamba kupanga zisankho. Mutha kupita kukhuku m'malo mwa ng'ombe, kuvala mafuta ochepa m'malo mwa tchizi wabuluu wonenepa."

Momwe mungayang'anire zomwe mumadya

Akatswiri amati njira yabwino yosungira magazini yopatsa chakudya ndi yabwino. A Wein akuti magazini yanu iyenera kulembetsa chakudya ndi kuchuluka kwa ma calories ndi mafuta, nthawi yomwe mumadya, kuchita masewera olimbitsa thupi, komanso zomwe mumachita mukamadya ngati simunakhale patebulo, monga kuyendetsa galimoto, kuwonera TV, ndi zina zambiri. Phatikizani kuchuluka kwa njala kuyambira 1-5 (5 kukhala wanjala kwambiri) kuti muwone ngati mukudya pomwe mulibe njala - zomwe zimatha kukuwuzani nthawi yomwe mungakhale mukudya kuti muchepetse kupsinjika.

Pitirizani kutsatira chakudya tsiku lonse ndikuwonetsetsa mafuta ndi zopatsa mphamvu kumapeto kwa tsiku. Mudzaphunzira zambiri za momwe mumadyera - zabwino ndi zoyipa.

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