Malangizo 15 Othandizira Kugonjetsa Kudya Kwambiri

Zamkati

• 1. Dzilowetsani m'zakudya
• 2. Pewani kuphonya chakudya
• 3. Yesetsani kulingalira bwino
• 4. Khalani ndi madzi okwanira
• 5. Yesani yoga
• 6. Idyani fiber yambiri
• 7. Tsukani khitchini
• 8. Yambani kumenya masewera olimbitsa thupi
• 9. Idyani chakudya cham'mawa tsiku lililonse
• 10. Muzigona mokwanira
• 11. Sungani nkhani yokhudza zakudya ndi chisangalalo
• 12. Pezani wina woti muzilankhula naye
• 13. Wonjezerani kuchuluka kwa mapuloteni
• 14. Konzani chakudya
• 15. Funani chithandizo
• Mfundo yofunika

Binge kudya vuto (BED) amaonedwa kuti ndi vuto lodyetsa komanso kudya kwambiri ku United States ().

BED ndiyoposa chakudya, ndimakhalidwe ozindikirika amisala. Izi zikutanthauza kuti anthu omwe ali ndi vutoli adzafunika dongosolo lamankhwala lopangidwa ndi akatswiri azachipatala kuti athane nalo.

Anthu omwe amapezeka kuti ali ndi BED amakumana ndi magawo akudya mopitilira muyeso, ngakhale alibe njala. Pambuyo pazochitika, atha kudzimva kuti ndi olakwa kapena amanyazi.

Kumwa mowa mwauchidakwa kumabweretsa kunenepa, komwe kumatha kudzetsa thanzi monga matenda ashuga ndi matenda amtima.

Mwamwayi, pali njira zambiri zomwe mungayesere - kunyumba komanso mothandizidwa ndi akatswiri - kuti muchepetse magawo akudya kwambiri.

Nawa maupangiri 15 othandiza kuthana ndi kudya kwambiri.

1. Dzilowetsani m'zakudya

Zakudya za mafashoni nthawi zambiri zimakhala zopanda thanzi, ndipo kafukufuku akuwonetsa kuti njira zopewera kudya zomwe zingayambitse kudya kwambiri.

Mwachitsanzo, kafukufuku wina mu atsikana a 496 achinyamata adazindikira kuti kusala kumalumikizidwa ndi chiopsezo chachikulu chodya kwambiri ().

Momwemonso, kafukufuku wina mwa azimayi a 103 adazindikira kuti kupezeka pazakudya zina kumabweretsa kulakalaka komanso chiwopsezo chachikulu chodya mopitirira muyeso ().

M'malo motsatira zakudya zomwe zimakhudza kudula magulu azakudya zonse kapena kuchepetsa kudya kwa kalori kuti muchepetse thupi msanga, yang'anani pakusintha kwathanzi.

Idyani zakudya zathunthu, zosasinthidwa, monga zipatso, ndiwo zamasamba, ndi mbewu zonse, komanso kuchepetsa kudya kwanu m'malo mosiya nawo pachakudya chanu. Izi zitha kuthandiza kuchepetsa kudya kwambiri komanso kulimbikitsa thanzi labwino.

Chidule Kafukufuku akuwonetsa kuti kusala kapena kuchotsa zakudya zina pazakudya zanu kumatha kuphatikizidwa ndi kulakalaka komanso kudya mopitirira muyeso. Ganizirani kudya zakudya zabwino m'malo modyetsa kapena kudula zakudya zina kwathunthu.

2. Pewani kuphonya chakudya

Kukhazikitsa ndandanda yodyera nthawi zonse ndikutsatira ndiyo njira yothandiza kwambiri yogonjetsera kudya kwambiri.

Kudya chakudya kumathandizanso pakulakalaka ndikuwonjezera chiopsezo chodya mopitirira muyeso.

Kafukufuku wocheperako, wamwezi wa 2 adawonetsa kuti kudya chakudya chimodzi chachikulu patsiku kumakulitsa shuga m'magazi komanso mahomoni owonjezera njala kwambiri kuposa kudya katatu patsiku ().

Kafukufuku wina mwa anthu a 38 adapeza kuti kutsatira njira yodyera pafupipafupi kumalumikizidwa ndi kuchepa kwa kudya kwambiri ().

Yesetsani kukhazikitsa ndandanda yodyera nthawi zonse ndikutsatira.

Chidule Kutsata chizolowezi chodya nthawi zonse kumatha kuchepetsa ngozi yakudya mopitilira muyeso ndipo kumatha kuphatikizidwa ndi ma ghrelin ochepa komanso kusala shuga wamagazi.

3. Yesetsani kulingalira bwino

Kulingalira ndi chizoloŵezi chomwe chimaphatikizapo kumvetsera thupi lanu ndi kumvetsera momwe mukumvera panthawiyi.

Njira imeneyi imatha kuletsa kudya mopitirira muyeso pothandiza munthu kuti azindikire pomwe samva njala.

Kafukufuku m'modzi mwa maphunziro 14 adapeza kuti kusinkhasinkha mwamaganizidwe kumachepetsa zomwe zimachitika pakudya kwambiri komanso kudya mwamalingaliro ().

Kafukufuku wina wocheperako adawonetsa kuti kuphatikiza malingaliro ndi chithandizo chazidziwitso zitha kupititsa patsogolo machitidwe akudya ndi kudzizindikira ().

Yesetsani kumvera thupi lanu kuti muzindikire njala ikatha. Kuphatikiza apo, yesetsani kudya pang'onopang'ono ndikusangalala ndi chakudya kuti mulimbikitse kudya.

Chidule Kuchita zinthu moganizira kungakuthandizeni kuzindikira ngati simulinso ndi njala, zomwe zingakuthandizeni kuti muzidya bwino komanso kuti muchepetse kudya.

4. Khalani ndi madzi okwanira

Kumwa madzi ochuluka tsiku lonse ndi njira yosavuta koma yothandiza yothetsera zilakolako ndikusiya kudya kwambiri.

M'malo mwake, kafukufuku akuwonetsa kuti kuchuluka kwa kumwa madzi kumatha kulumikizidwa ndi kuchepa kwa njala komanso kuchuluka kwa kalori.

Mwachitsanzo, kafukufuku wina mwa achikulire 24 adapeza kuti kumwa ma ounces 17 (500 ml) amadzi musanadye chakudya kumachepetsa kuchuluka kwa ma calories omwe amadya ndi 13%, poyerekeza ndi gulu lolamulira ().

Momwemonso, kafukufuku wina kwa achikulire adawonetsa kuti kumwa 13-17 oun (375-500 ml) wamadzi mphindi 30 musanadye chakudya kudachepetsa kwambiri njala ndi kuchuluka kwa ma calorie ukukulira kukhuta masana ().

Kafukufuku wina akuwonetsa kuti kumwa madzi ambiri kumathandizira kuchepa kwa thupi komanso kuchepa kwa thupi (,).

Kuchuluka kwa madzi omwe munthu aliyense ayenera kumwa tsiku lililonse kumadalira pazinthu zosiyanasiyana. Chifukwa chake, ndibwino kumvetsera thupi lanu ndikumwa mukamamva ludzu kuti muwonetsetse kuti mukukhala ndi madzi okwanira.

Chidule Kumwa madzi ambiri kumatha kukupangitsani kukhala okhutira kuti muchepetse kudya kwa kalori ndikupewa kudya kwambiri.

5. Yesani yoga

Yoga ndichizolowezi chomwe chimaphatikizira thupi ndi malingaliro pogwiritsa ntchito machitidwe apadera opumira, maimidwe, ndi kusinkhasinkha kuti muchepetse kupsinjika ndikuthandizira kupumula.

Kafukufuku akuwonetsa kuti yoga imatha kuthandiza kulimbikitsa kudya zakudya zabwino komanso kuchepetsa kudya kwakanthawi.

Kafukufuku wocheperako mwa anthu 50 omwe ali ndi BED adawonetsa kuti kuchita yoga kwa milungu 12 kudapangitsa kuchepa kwakukulu kwa binging ().

Kafukufuku wina mwa atsikana 20 adapeza kuti kuphatikiza yoga ndi chithandizo chamankhwala chodyera kuchipatala kumachepetsa kukhumudwa, nkhawa, komanso kusokonezeka kwa mawonekedwe amthupi - zonse zomwe zimatha kukhala pazakudya zam'malingaliro ().

Kafukufuku akuwonetsanso kuti yoga imatha kutsitsa mahomoni opsinjika monga cortisol kuti achepetse kupsinjika ndikupewa kudya kwambiri (,).

Yesetsani kujowina situdiyo ya yoga yakomweko kuti muyambe kuwonjezera masewera olimbitsa thupiwa pazomwe mumachita. Muthanso kugwiritsa ntchito zinthu zapaintaneti komanso makanema kuti muziyeseza kunyumba.

Chidule Yoga imatha kuthandiza kupewa kudya kwambiri ndipo imatha kuchepetsa zomwe zimayambitsa mavuto monga kupsinjika, kukhumudwa, komanso nkhawa.

6. Idyani fiber yambiri

CHIKWANGWANI chimayenda pang'onopang'ono kudzera m'matumbo anu, kukupangitsani kuti mukhale otalikirapo ().

Kafukufuku wina akuwonetsa kuti kuchuluka kwa michere kumachepetsa zilakolako, kuchepetsa njala, komanso kudya chakudya.

Kafukufuku wocheperako, wamasabata awiri adapeza kuti kuwonjezera kawiri tsiku lililonse ndi mtundu wa fiber yomwe imapezeka m'masamba idachepetsa njala ndi kuchuluka kwa kalori kwinaku kumakulitsa chidzalo ().

Kafukufuku wina mwa akulu 10 adawonetsa kuti kutenga magalamu 16 a prebiotic fiber tsiku ndi tsiku kumachulukitsa kuchuluka kwama mahomoni omwe amakhudza kukhuta komanso amachepetsa kwambiri njala ().

Zipatso, ndiwo zamasamba, nyemba, ndi mbewu zonse ndi zakudya zochepa chabe zomwe zingakupangitseni kukhala okhuta.

Chidule CHIKWANGWANI chingakuthandizeni kuti mukhalebe okhutira kuti muchepetse kudya kwa kalori komanso kumva njala.

7. Tsukani khitchini

Kukhala ndi zakudya zambiri zonenepetsa kapena zakudya zoyambira kukhitchini kumatha kukhala kosavuta kudya kwambiri.

Mosiyana ndi izi, kusunga zakudya zopatsa thanzi kumachepetsa chiopsezo chanu chodya mwa kuchepetsa kuchuluka kwa zosankha zabwino.

Yambani pochotsa zokhwasula-khwasula monga tchipisi, maswiti, ndi zakudya zophatikizika kale ndikuzisinthanitsa ndi njira zina zathanzi.

Kusungitsa khitchini yanu ndi zipatso, ndiwo zamasamba, zakudya zokhala ndi zomanga thupi zambiri, njere zonse, mtedza, ndi njere zingakuthandizeni kuti muzidya bwino komanso kuti muchepetse kudya kwambiri zakudya zopanda thanzi.

Chidule Kuchotsa zakudya zopanda thanzi m'khitchini yanu ndi kusunganso zakudya zina zabwino kumatha kukupatsani thanzi komanso kumakupangitsani kukhala ovuta kudya.

8. Yambani kumenya masewera olimbitsa thupi

Kafukufuku akuwonetsa kuti kuwonjezera kuchita masewera olimbitsa thupi pazomwe mungachite kungalepheretse kudya kwambiri.

Mwachitsanzo, kafukufuku wamwezi umodzi wa 6 mwa anthu 77 adawonetsa kuti kuchuluka kwakulimbitsa thupi sabata iliyonse kumasiya kudya kwambiri mwa 81% ya omwe akutenga nawo mbali ().

Kafukufuku wina mwa azimayi a 84 adapeza kuti kuphatikizika kwamankhwala othandizira kuchita masewera olimbitsa thupi ndikuchita masewera olimbitsa thupi pafupipafupi kunali kothandiza kwambiri pakuchepetsa kuchuluka kwa kudya kwambiri kuposa mankhwala okha ().

Kuphatikiza apo, kafukufuku wina akuwonetsa kuti kuchita masewera olimbitsa thupi kumachepetsa kupsinjika ndikulimbitsa mtima kuti muchepetse kudya ().

Kuyenda, kuthamanga, kusambira, kupalasa njinga, ndikusewera masewera ndi mitundu ingapo chabe yazolimbitsa thupi zomwe zingathandize kuchepetsa nkhawa komanso kuchepetsa kudya kwambiri.

Chidule Kafukufuku akuwonetsa kuti kuchita masewera olimbitsa thupi kumachepetsa chiopsezo chodya kwambiri komanso kuchepetsa nkhawa.

9. Idyani chakudya cham'mawa tsiku lililonse

Kuyamba kudya chakudya cham'mawa tsiku lililonse kumachepetsa chiopsezo chodya kwambiri tsiku lomwelo.

Kafukufuku wochuluka apeza kuti kukhala ndi chizolowezi chodya nthawi zonse kumalumikizidwa ndi kusadya pang'ono komanso kuchepa kwa ghrelin, mahomoni omwe amalimbikitsa njala (,).

Kuphatikiza apo, kudzaza chakudya choyenera kumatha kukupangitsani kukhala okhutira kuti muchepetse zolakalaka ndikuchepetsa njala tsiku lonse.

Mwachitsanzo, kafukufuku wina mwa anthu 15 adapeza kuti kudya kadzutsa wokhala ndi mapuloteni ambiri kumachepetsa ma ghrelin kwambiri kuposa kudya chakudya cham'mawa chambiri ().

Pakadali pano, kudya mafuta oatmeal okhala ndi fiber komanso mapuloteni adawonetsedwa kuti kumathandizira kulamulira chilakolako ndikulimbikitsa chidzalo mu kafukufuku wina mwa anthu a 48 ().

Yesetsani kuphatikiza zakudya zingapo zopatsa mphamvu, monga zipatso, ndiwo zamasamba, kapena mbewu zonse, ndi gwero labwino la mapuloteni kuti musapewe kudya kwambiri.

Chidule Kudya chakudya cham'mawa chokhala ndi fiber komanso mapuloteni kumatha kupewa zilakolako ndikukhala okhutira m'mawa wonse.

10. Muzigona mokwanira

Kugona kumakhudza njala yanu komanso njala, ndipo kugona mokwanira kumatha kulumikizidwa ndi kudya kwambiri.

M'malo mwake, kafukufuku wina mwa anthu 146 adapeza kuti omwe ali ndi BED adanenanso za kusowa tulo kwambiri kuposa anthu omwe sanadziwe za vuto ili ().

Kafukufuku wina wamkulu adawonetsa kuti kugona kwakanthawi kochepa kumalumikizidwa ndi kuchuluka kwa mahomoni a njala ghrelin komanso ma leptin otsika - mahomoni omwe amachititsa kuti munthu akhale ndi thanzi lokwanira.

Kuphatikiza apo, kugona kosakwana maola 8 usiku kumalumikizidwa ndi kulemera kwakuthupi ().

Yesetsani kufinya maola 8 pa usiku kuti muchepetse chilakolako chanu ndikuchepetsa chiopsezo chodya kwambiri.

Chidule BED imatha kulumikizidwa ndi kuwonjezeka kwa zizindikiro za kusowa tulo. Kugona kwawonetsedwa kuti kwasintha kuchuluka kwa mahomoni omwe amakhudza njala ndi njala.

11. Sungani nkhani yokhudza zakudya ndi chisangalalo

Kusunga magazini yazakudya ndi momwe zimakhalira zomwe zimatsata zomwe mumadya komanso momwe mukumvera zitha kukhala chida chothandiza. Itha kuthandizira kuzindikira zomwe zingayambitse zomwe zimayambitsa nkhawa komanso chakudya ndikulimbikitsa kudya.

Kafukufuku wina mwa anthu 17 adawonetsa kuti kugwiritsa ntchito pulogalamu yodzithandizira pa intaneti yomwe imakhudza kusunga zolemba za chakudya kumalumikizidwa ndi magawo ochepa omwe amadzinenera kuti amadya kwambiri ().

Kafukufuku wowerengeka akuwonetsanso kuti kutsatira zomwe mumadya kumatha kulumikizidwa ndikuchepetsa thupi ndikuthandizira kuwongolera kwa nthawi yayitali (,,).

Kuti muyambe, ingoyambitsani kujambula zomwe mumadya komanso momwe mumamvera tsiku lililonse pogwiritsa ntchito zolemba kapena pulogalamu.

Chidule Magazini azakudya ndi zosangalatsa atha kuthandiza kuzindikira zomwe zingayambitse mavuto omwe angakhalepo. Kafukufuku akuwonetsa kuti kugwiritsa ntchito diary yazakudya kumalumikizidwa ndi magawo ochepa akudya mopitirira muyeso, komanso kuonda.

12. Pezani wina woti muzilankhula naye

Kulankhula ndi mnzanu kapena anzanu mukamafuna kuti mutsegule kungathandize kuchepetsa mwayi wanu wodya kwambiri.

Kafukufuku wina mwa achinyamata a 101 omwe akudwala manja m'mimba adawonetsa kuti chithandizo chodalirika chothandizidwa ndi anthu chimadalira kudya pang'ono ().

Kafukufuku wina mwa azimayi 125 omwe ali ndi kunenepa kwambiri adapeza kuti kuthandizidwa ndi anzawo kumalumikizidwa ndi kuchepa kwa kudya kwambiri ().

Njira yabwino yothandizirana ndi anthu imaganiziridwa kuti ichepetse zovuta, zomwe zingathandize kuchepetsa chiopsezo chanu chazovuta zina monga kudya kwam'mutu (,).

Nthawi ina mukadzamva kuti mukufuna kudya kwambiri, tengani foni yanu ndikuyimbira mnzanu wodalirika kapena wachibale wanu. Ngati mulibe wina woti muzilankhula naye, manambala othandizira odwala matendawa amapezeka kwaulere.

Chidule Njira yabwino yothandizirana ndi anthu ingalumikizidwe ndi kuchepa kwa kudya kwambiri komanso kupsinjika.

13. Wonjezerani kuchuluka kwa mapuloteni

Kuyamba kudya zakudya zamapuloteni kungakupangitseni kuti mukhale okwanira ndikuthandizani kuchepetsa chidwi chanu.

Kafukufuku wina mwa anthu 19 adawonetsa kuti kuchuluka kwa mapuloteni kuchokera ku 15% mpaka 30% kudapangitsa kuti muchepetse kwambiri thupi ndi mafuta, komanso kuchepa kwama calorie tsiku lililonse ndi avareji ya ma 441 calories ().

Momwemonso, kafukufuku wina adapeza kuti kutsatira zakudya zamapuloteni kwambiri kumathandizira kagayidwe kake, kumalimbikitsa kukhuta, komanso kuchuluka kwa glucagon-ngati peptide 1 (GLP-1), mahomoni omwe amadziwika kuti amatha kupondereza kudya ().

Yesani kuphatikiza gwero limodzi lokha la protein - monga nyama, mazira, mtedza, mbewu, kapena nyemba - pachakudya chilichonse ndikusangalala ndi mapuloteni otsekemera mukakhala ndi njala kuti muchepetse zolakalaka.

Chidule Kuchulukitsa kudya kwanu kwa protein kwawonetsedwa kuti kumachepetsa kudya kwa kalori, kumakulitsa kukhuta, ndikuwonjezera kuchuluka kwa GLP-1, hormone yomwe ingathandize kuthana ndi njala.

14. Konzani chakudya

Kukonzekera chakudya kumatha kuthandizira kuti mukhale ndi zopangira zabwino kuti mukonzekere zakudya zopatsa thanzi. Ndiponso, kuyeza kukula kwa magawo ndi kuika chakudya chotsalira kungakuthandizeni kupewa kuyambitsa mowa wambiri.

M'malo mwake, kafukufuku wina mwa achikulire oposa 40,000 adawonetsa kuti kukonzekera kudya kumalumikizidwa ndikusintha kwa zakudya ndi mitundu, komanso chiopsezo chochepa kwambiri cha kunenepa kwambiri ().

Kukonzekera chakudya kumathandizanso kuti zizikhala zosavuta kutsatira momwe mumadyera pafupipafupi, zomwe zimalumikizidwa ndi kuchepa kwa kudya kwambiri ().

Patulani ola limodzi kapena awiri sabata iliyonse kuti mukonzekere kasinthasintha mlungu uliwonse kuti muzidya.

Chidule Kukonzekera kwakudya kumalumikizidwa ndi kusintha kwa zakudya ndi zosiyanasiyana. Zitha kupanganso kukhala kosavuta kudya nthawi zonse ndikuonetsetsa kuti muli ndi zopangira zoyenera nthawi zonse.

15. Funani chithandizo

Ngakhale njira zomwe zili pamwambazi zitha kukhala zothandiza, nthawi zambiri dongosolo lamankhwala lomwe akatswiri amapanga limafunikira kuti muthane ndi kulimbana.

Chithandizo cha BED chitha kukhala ndi mitundu ingapo yamankhwala kapena mankhwala othandizira kuthandizira kulimbana ndikuwongolera zomwe zimayambitsa kapena zizindikilo.

Chidziwitso chamakhalidwe, njira yothandiza kwambiri yothandizira, imafufuza kulumikizana pakati pa malingaliro anu, momwe mumamvera, ndi kadyedwe kenako ndikupanga njira zosinthira machitidwe anu ().

Mitundu ina yamankhwala yomwe imagwiritsidwa ntchito pochiza kudya kwambiri imaphatikizaponso njira zamankhwala zolankhulira, psychotherapy pakati pa anthu, komanso kuwonda kwamankhwala ().

Ma anti-depressants, antiepileptic drug, ndi ma stimulants ena nthawi zina amagwiritsidwanso ntchito pochiza BED, ngakhale kufufuza kwina kumafunikira kuti muwone zomwe zingachitike chifukwa cha mankhwalawa (,).

Chidule Chidziwitso chamakhalidwe abwino chimawerengedwa kuti ndi njira yothandiza yothandizira kudya kwambiri. Mitundu ina yamankhwala ingathandizenso.

Mfundo yofunika

BED ndichikhalidwe chodziwika bwino chomwe chimakhudza mamiliyoni a anthu padziko lonse lapansi.

Komabe, ndizotheka kuthana ndi dongosolo lamankhwala loyenera komanso kusintha kwa moyo wathanzi.

Zolemba za Mkonzi: Chidutswa ichi chidasindikizidwa koyamba pa Sep. 17, 2018. Tsiku lomwe likufalitsidwa posachedwa likuwonetsa zosintha, zomwe zikuphatikiza kuwunika kwachipatala kwa a Timothy J. Legg, PhD, PsyD.