Momwe Mungapangire Kudyera Maganizo Nthawi Zonse Zakudya Zanu

Zamkati

• Kodi kudya mosamala ndi chiyani?
• Momwe Mungadziwire Ngati Kudya Mosamala Ndikoyenera Kwa Inu
• Mmene Mungadye Mosamala
• Onaninso za

Tiyeni tikhale owona mtima: Kudya mosamala sikophweka. Zachidziwikire, mutha kudziwa kuti * muyenera kusiya kutcha zakudya "zabwino" ndi "zoyipa" ndikuti ndibwino ngati mungayang'anire njala yanu yakuthupi m'malo mongodya chakudya panthawi ina mosasamala. Koma zinthu izi ndizosavuta kuzinena kuposa kuzichita. Izi zati, kugwiritsa ntchito njira yodyera mosamala kuli ndi maubwino enieni, kuphatikiza ubale wathanzi ndi chakudya komanso kuwonda. (Onani: Ndinasintha Maonekedwe Anga ku Chakudya ndi Kutaya Mapaundi 10) Koma kodi nchiyani chimene chimayenerera kukhala kudya molingalira bwino, ndipo mungayambe bwanji? Izi ndi zomwe akatswiri azakudya ndi matenda amisala akufuna kuti mudziwe, komanso momwe mungayesere nokha.

Kodi kudya mosamala ndi chiyani?

"Mukamadya moganizira, mumachepetsa ndikuwona momwe mukumvera komanso njala yanu kotero kuti mumadya mukakhala ndi njala ndikulawa chakudya m'kamwa mwanu," akutero Jennifer Taitz, Psy.D., katswiri wazamisala komanso wolemba ku LA. za Malizani Kudya Kwamtima ndipo Momwe Mungakhalire Osakwatira ndi Osangalala. Zopindulitsa ziwiri zazikulu pakudya mosamala ndikuti zimachepetsa kupsinjika kwakukulu pakudya (pambuyo pake, mukungodya pomwe mukufunika kutero!) Ndipo zitha kuthandiza anthu kusangalala ndi chakudya chawo, akutero.

Chowonjezera china chachikulu: "Mutha kuchigwiritsa ntchito pachakudya chilichonse chifukwa sizokhudza zomwe mumadya; ndi za Bwanji umadya, "atero a Susan Albers, a Psy.D, New York Times wolemba wabwino kwambiri wa KudyaQ ndi katswiri wodziwa kudya. Izi zikutanthauza kuti mulibe paleo, vegan, kapena gluten, mutha kuphunzira momwe mungadyetse mwanzeru kuti musamangokuthandizani kutsatira zomwe mumafuna, komanso muzisangalala nazo kuposa momwe mungachitire.

Pomaliza, kudya mozama ndikungolimbitsa ubale wanu ndi chakudya. "Zimathandiza kuswa chakudya chomwe chingakhalepo pa munthu," akutero a Amanda Kozimor-Perrin R.D.N., katswiri wazakudya ku LA. "Zimayamba kuthandizira kuthetsa lingaliro la chakudya kukhala 'chabwino' kapena 'choipa' ndipo mwachiyembekezo chimasiya kudya kwa yo-yo kosatha." Kukhala wosamala komanso kupezekapo kungathandizenso kuchepetsa kupsinjika maganizo poyambitsa zinthu zatsopano monga kusinkhasinkha, kuchita masewera olimbitsa thupi, ndi kusamba, zomwe zimalowa m'malo mwa kudya maganizo.

Momwe Mungadziwire Ngati Kudya Mosamala Ndikoyenera Kwa Inu

Osatsimikiza ngati awa ndi njira yoyenera kudya kwa inu? Chenjezo la spoiler: Kudya mwanzeru ndi kwa aliyense. Amy Goldsmith, RD.N., katswiri wa za kadyedwe ku Frederick, MD anati: "Anthu ambiri amataya njala yawo ndikukhala okhutira azaka zapakati pa 5, kapena akalowa m'maphunziro, chifukwa amangosiya kudya akafuna mphamvu ndikukhala ndi nthawi yolandila." Taganizirani izi: Mwina munauzidwa kuyambira muli aang'ono pamene muyenera kudya, kaya muli ndi njala kapena ayi! Zachidziwikire, izi ndizomveka ndikadali mwana, koma chimodzi mwazinthu zabwino kwambiri zakukhala wamkulu ndikuti mutha kuchita zomwe mukufuna nthawi yomwe mukufuna, sichoncho ?! Izo zikhoza ndi ayenera monga kudya. (Zogwirizana: Kodi Nditaya Njala Yotani Ndikapanikizika?)

Tsopano, sizitanthauza kuti kulingalira mwanzeru ndi kudya kumakhala kosavuta. "Sizingagwire ngati simunakonzekere kusintha moyo wanu," akutero a Kozimor-Perrin. "Tonsefe, tikamayambitsa machitidwe atsopano kapena poyesa kusintha zomwe tili nazo, tiyenera kukhala okonzekera kusintha kumeneku zikadzafika povuta timadutsa." Mofanana ndi kusintha kulikonse kwa zakudya, muyenera kudzipereka kuti muwone zosintha zomwe mukuyang'ana-mosasamala kanthu za maganizo kapena thupi.

Mmene Mungadye Mosamala

Chimodzi mwazinthu zabwino kwambiri zophunzirira kukhala wodya mosamala ndikuti mutha kufotokozera zomwe zimatanthauza kwa inu monga munthu payekha m'malo motsatira miyezo yokhazikitsidwa. "Ganizani zida, osati malamulo, "akutero Albers. Koma kudya mosasamala kungapangitsenso kukhala kovuta kukhazikitsa kuposa njira yoletsa kudya yokhazikika pamalamulo. Izi nthawi zina zimakhala zokhumudwitsa kwa anthu omwe ankadziwa momwe ayenera kudya. Mwamwayi , pali njira zambiri zomwe mungayesere panokha kuti muyambe.

Khalani owonerera. "Anthu amadabwa nditawapatsa gawo loyamba: Osachita chilichonse chosiyana," akutero Albers. "Khalani ndi sabata lolimba mukungowona momwe mumadyera popanda kuweruza. Izi zikutanthauza kuti kungodziwa osangowonjezerapo ndemanga (mwachitsanzo, 'ndingakhale wopusa bwanji.') Chiweruzo chimatseka kuzindikira pa khobiri." Mwinamwake mungadabwe ndi madyedwe angati omwe mumakhala nawo omwe simunazindikire kuti ndi zizolowezi, akutero. "Mwachitsanzo, m'modzi mwa makasitomala anga adati adakhala otseguka kwa sabata. Adaphunzira kuti amadya mosaganiza pokhapokha pamaso pazenera. Anazindikira za chizolowezi ichi. Kuzindikira kumeneku kumamusintha moyo. "

Yesani ma 5 S: Khalani, pang'onopang'ono, sankhani, kuphweketsa, ndikumwetulira. Izi ndizofunikira pakudya mosamala, ndipo mwazochita zina, amakhala chikhalidwe chachiwiri musanadziwe. “Khalani pansi mukadya,” Albers akulangiza motero. "Zikumveka zosavuta, koma mudzadabwitsidwa kuti mumadya kangati pomwe mukuimirira. Timadyanso 5% tikayimirira. Kutsika kumathandizira kuwononga chakudya ndikukupatsani nthawi yolingalira kuluma kulikonse." Ngati izi ndizovuta kwa inu, amalimbikitsa kudya ndi dzanja lanu losakondera, zomwe zingakukakamizeni kuti mulumire pang'ono. Kukoma kumatanthauza kugwiritsa ntchito mphamvu zanu zonse pamene mukudya. "Osangokhala fosholo pachakudya; onani ngati mukuzikondadi." Kufewetsa kumatanthauza kupanga malo abwino ozungulira chakudya. Mukamaliza kudya, ikani chakudya kutali ndikuwoneka. "Izi zimachepetsa chiyeso chosankha chakudya mopanda nzeru chifukwa chakuti chilipo." Pomaliza, "mwetulira pakati pa kulumidwa," adatero Albers. Zingamveke zachilendo, koma zidzakupatsani kamphindi kuti mudziwe ngati mukukhutitsidwadi.

Pitani kutali ndi zowonetsera. Pangani lamulo loletsa zowonera mukamadya. "Ikani foni yanu, khalani pansi, muchepetse," atero a Taitz. "Kuti uzikumbukira, uyenera kupezeka, ndipo sungakhalepo ukamadutsa kapena kuthamanga." (BTW, Nazi njira zitatu zokhalira wathanzi powonera TV.)

Konzani nthawi ya zakudya zanu ndi zokhwasula-khwasula. Momwemonso, yesetsani kupitiriza kugwira ntchito ndikudya mosiyana. "Timagwira ntchito m'gulu lomwe limagwira ntchito m'mawa ndi nkhomaliro, limakhala ndi nthawi yayitali yoyenda kukagwira ntchito, kapena kudumphatu zokhwasula-khwasula komanso nthawi yopuma masana," akutero Goldsmith. "Onjezani zopumira m'ndandanda wanu ndikuloleza kuwalemekeza." Mutha kusiya mphindi 15, sichoncho?

Yesani kuyesa kwa mphesa. "Ndikulimbikitsa aliyense amene ndimakumana naye kuti ayese zoumba," akutero a Kozimor-Perrin. Kwenikweni, kuyesa kwa mphesa kumakuyendetsani pazoyambira zakudya mwakuwona chilichonse chaching'ono cha mphesa zochepa. "Zimandivuta kwambiri poyamba, koma zimakuthandizani kuzindikira mbali zonse zomwe zimasoweka panthawi yachakudya, zomwe zimapangitsa kuti babu lamagetsi lizime muubongo wanu. Zimakuthandizani kuwona momwe muyenera kudyera nthawi yanu ndi chakudya komanso momwe mungachitire. kuti mumvetsetse ubale wanu ndi chilichonse chomwe mungadye. "

Onetsetsani kuti muli ndi mwayi wopeza zakudya zomwe mumakonda kudya. Ngakhale kudya mosamala sikutanthauza mtundu wa chakudya chomwe muyenera kudya, mwina mumamva bwino mukamaganizira zakudya zopatsa thanzi, nthawi zambiri-ngakhale kuli malo oti musangalale ndi zikhululukiro. "Onetsetsani kuti muli ndi golosale kuti mupange chakudya kapena kulongedza," akutero a Goldsmith. "Ngati sizingatheke, sankhani malo odyera omwe amakupatsirani mafuta oyenera, monga kuphatikiza mapuloteni, mbewu, zipatso, ndiwo zamasamba, ndi mkaka."

Onaninso za