23 Zinthu Zosavuta Zomwe Mungachite Kuti Musamadye mopitirira muyeso

Zamkati

• 1. Chotsani zododometsa
• 2. Dziwani zakudya zomwe mumayambitsa
• 3. Musaletse zakudya zonse zomwe mumakonda
• 4. Yesani volumetrics
• 5. Pewani kudya kuchokera muzotengera
• 6. Kuchepetsa nkhawa
• 7. Idyani zakudya zokhala ndi fiber
• 8. Idyani chakudya chokhazikika
• 9. Sungani chakudya polemba
• 10. Idyani ndi anzanu
• 11. Lembani mapuloteni
• 12. Limbikitsani kuchuluka kwa shuga m'magazi anu
• 13. Chepetsani
• 14. Samalani kumwa kwanu
• 15. Konzekerani patsogolo
• 16. Sinthanitsani zakumwa zotsekemera ndi madzi
• 17. Dziyang'anireni nokha
• 18. Lembani malingaliro azakudya
• 19. Siyani zizolowezi zakale
• 20. Idyani mafuta athanzi
• 21. Sungani zolinga zanu m'maganizo
• 22. Pezani thandizo ngati pakufunika kutero
• 23. Yesetsani kudya mosamala
• Mfundo yofunika

Kudya kwambiri nthawi imodzi kapena kudya ma calorie ambiri tsiku lonse ndi zizolowezi zomwe zimakhala zovuta kusiya.

Ndipo pomwe anthu ena amawona izi ngati zizolowezi zomwe zitha kusweka, zitha kuwonetsa vuto la kudya mwa ena.

Popita nthawi, kudya chakudya chochulukirapo kumatha kudzetsa kunenepa ndikuwonjezera chiopsezo chokhala ndi matenda osachiritsika, monga matenda ashuga kapena matenda amtima.

Mosasamala kanthu kuti muli ndi vuto la kudya, kusiya kudya mopitirira muyeso kungakhale kovuta. Komabe, njira zina zitha kuthandiza.

Malangizo 23 pansipa amapereka poyambira pochepetsa kudya kwambiri.

1. Chotsani zododometsa

Kaya ndikugwirabe ntchito nkhomaliro pamaso pa kompyuta kapena kusisita tchipisi pamene mukuwonera TV yomwe mumakonda, kudya mukasokonezedwa ndizofala kwa anthu ambiri.

Ngakhale chizolowezi ichi chingawoneke ngati chopanda phindu, chimatha kuwonjezera pakudya mopitirira muyeso.

Kuwunika kwamaphunziro 24 kunapeza kuti kusokonezedwa pakudya kumapangitsa kuti anthu adye zopatsa mphamvu zambiri pachakudyacho. Zinawapangitsanso kuti azidya chakudya chamawa masana, poyerekeza ndi anthu omwe amasamala chakudya chawo akudya ().

Chidule Yesetsani kuzimitsa kapena kuchotsa zododometsa monga mafoni, makompyuta, ndi magazini. Kusinkhasinkha kwambiri pa chakudya chanu panthawi yachakudya kungakuthandizeni kupewa kudya mopitirira muyeso.

2. Dziwani zakudya zomwe mumayambitsa

Kudziwitsa kuti ndi zakudya ziti zomwe zingayambitse kudya mopitirira muyeso komanso kuzipewa kungathandize kuchepetsa mwayi wodya kwambiri.

Mwachitsanzo, ngati ayisikilimu ingayambitse kudya kwambiri kapena gawo lakudya mopitirira muyeso, ndibwino kuti musiye kuyisunga mufiriji. Chomwe chimavuta kwambiri kupeza china, ndiye kuti mwina mungadye kwambiri chakudyacho.

Kukonzekera zosankha zabwino monga apulo wodulidwa ndi chiponde, nkhono ndi zophika, kapena kusakaniza kokometsera kungalimbikitse kusankha bwino mukamamwa.

Langizo lina lothandiza ndikuti tisunge zakudya zopanda thanzi monga tchipisi, maswiti, ndi makeke kuti zisawonekere kotero kuti palibe mayesero oti mutenge ochepa mukamadutsa.

Chidule Dziwani zakudya zopanda thanzi zomwe zimayambitsa kudya kwambiri. Awatulukireni pakhomo kapena osawonekera, ndikupanga njira zoyenera m'malo mwake.

3. Musaletse zakudya zonse zomwe mumakonda

Kudya moperewera komwe kumachotsa zakudya zambiri zomwe mumakonda kungakupangitseni kumva kuti mukusowa, zomwe zingakupangitseni kuti muzidya mopitirira muyeso.

Zakudya zomwe zimakhazikika pazakudya zonse zomwe sizinasinthidwe nthawi zonse zimakhala zabwino, koma kupezera mwayi woti muzipatsidwa kangapo kumakhala kwabwino.

Kulumbira kuti usakhale ndi ayisikilimu wambiri, chidutswa cha pizza, kapena chokoleti kachiwiri sizowona kwa anthu ambiri.

Izi zati, pakakhala vuto lakumwa, munthu angafunikire kupewa zakudya zopatsa thanzi. Pankhaniyi, ndibwino kuti mupeze zolowa m'malo zomwe zimakhala zokhutiritsa.

Ganizirani pakupatsa thupi lanu chakudya chopatsa thanzi, chopatsa thanzi ndikudzipatsa ufulu wosangalala ndi izi pano ndi apo.

Chidule Kudya njira zomwe ndizoletsa kwambiri kumatha kuyendetsa ma binges. Chinsinsi cha chakudya chosatha, chopatsa thanzi ndikulingalira za kudya zakudya zosagulitsidwa nthawi zambiri ndikulola kuti azichitira pano ndi apo.

4. Yesani volumetrics

Volumetrics ndi njira yodyera yomwe imayang'ana kudzaza kalori wochepa, zakudya zamafuta ambiri ngati ndiwo zamasamba zopanda kukhathamira.

Kudya zakudya zomwe zili ndi ma calories ochepa komanso fiber komanso madzi musanadye kungakuthandizeni kuti mukhale okhuta, zomwe zingachepetse kudya kwambiri.

Zitsanzo za zakudya zokometsera volumetrics zimaphatikizapo zipatso zamphesa, masamba a saladi, broccoli, nyemba, tomato, ndi msuzi wotsika kwambiri wa sodium.

Kudya saladi kapena mbale yayikulu ya sodium wocheperako, msuzi musanadye nkhomaliro ndi chakudya chamadzulo ikhoza kukhala njira yothandiza kupewa kudya mopitirira muyeso.

Chidule Gwiritsani ntchito njira yama volumetrics yodyera - lembani zakudya zopatsa thanzi, zonenepetsa, zopatsa mphamvu kuti mulimbikitse kumva kukhala okwanira.

5. Pewani kudya kuchokera muzotengera

Kudya tchipisi mchikwama, ayisikilimu kuchokera mu katoni, kapena kutenga kuchokera m'bokosi kumatha kuyambitsa kudya zakudya zambiri kuposa momwe akulimbikitsira kukula kwake.

M'malo mwake, perekani gawo limodzi lokhala ndi mbale kapena mbale kuti muthe kuwongolera kuchuluka kwama calories omwe mumadya kamodzi.

Gwiritsani ntchito zida zoyezera kuti muphunzitse diso lanu momwe gawo labwinobwino liyenera kuwonekera pazakudya zosiyanasiyana.

Chidule M'malo modya chakudya kuchokera paphukusi, mugawireni mbale. Yesani kuyeza kukula kwake koyenera kuti muthandizire kuphunzitsa diso lanu kudziwa kuchuluka kwa chakudya chomwe chimalimbikitsidwa monga gawo wamba.

6. Kuchepetsa nkhawa

Kupsinjika kumatha kubweretsa kudya kwambiri, motero ndikofunikira kupeza njira zochepetsera nkhawa m'moyo wanu watsiku ndi tsiku.

Kupsinjika kwakanthawi kumakweza milingo ya cortisol, hormone yomwe imakulitsa chidwi. Kafukufuku akuwonetsa kuti kupsinjika kumatha kubweretsa kudya mopitilira muyeso, kuwonjezera njala, kudya kwambiri, komanso kunenepa ().

Pali njira zambiri zosavuta zochepetsera kupsinjika kwanu tsiku ndi tsiku. Ganizirani kumvera nyimbo, kulima, kuchita masewera olimbitsa thupi, kapena kuyeseza yoga, kusinkhasinkha, kapena njira zopumira.

Chidule Kupsinjika kumatha kubweretsa kudya kwambiri, motero kuchepetsa nkhawa m'moyo wanu watsiku ndi tsiku ndichinthu chofunikira chochepetsera kudya kwambiri.

7. Idyani zakudya zokhala ndi fiber

Kusankha zakudya zokhala ndi michere yambiri, monga nyemba, ndiwo zamasamba, oats, ndi zipatso, zitha kuthandiza kuti thupi lanu likhale lokhutira kwakanthawi ndikuchepetsa chilakolako chofuna kudya mopitirira muyeso.

Mwachitsanzo, kafukufuku wina adapeza kuti anthu omwe amadya oatmeal wokhala ndi michere yambiri pachakudya cham'mawa amadzimva kuti ndi okwanira komanso samadya pang'ono nkhomaliro kuposa omwe amadya ma cornflakes pachakudya cham'mawa ().

Kudya mtedza, kuwonjezera nyemba mu saladi wanu, ndi kudya masamba nthawi iliyonse kungathandize kuchepetsa kuchuluka kwa chakudya chomwe mumadya.

Chidule Onjezerani zakudya zopatsa mphamvu pazakudya zanu kuti thupi lanu likhale lokhutira kwakanthawi. Kafukufuku akuwonetsa kuti izi zitha kuthandiza kuchepetsa chidwi chodya mopitirira muyeso.

8. Idyani chakudya chokhazikika

Poyesera kuonda, anthu ambiri amadula chakudya akuyembekeza kuti ichepetsa kuchuluka kwama calories omwe amamwa.

Ngakhale izi zitha kugwira ntchito nthawi zina, monga kusala kwakanthawi, kuletsa zakudya kumatha kukupangitsani kuti mudye masana.

Kafukufuku akuwonetsa kuti kudya pafupipafupi tsiku lonse kumatha kuchepa njala komanso kudya ().

Mwachitsanzo, anthu ena amatha kudya chakudya chamasana kuti aletse zopatsa mphamvu, kungopeza kuti akudya kwambiri pachakudya chamadzulo. Komabe, kudya chakudya chamasana moyenera kungathandize kuchepetsa mwayi wakudya mopitirira muyeso masana ().

Chidule Kulephera kudya kungapangitse kuti muzidya kwambiri masana. M'malo mwake, yang'anani kuti thupi lanu likhale lokhutitsidwa ndi kudya zakudya zabwino zopangidwa ndi zakudya zonse.

9. Sungani chakudya polemba

Kusunga zomwe mumadya mu diary yazakudya kapena pulogalamu yamafoni kungathandize kuchepetsa kudya kwambiri.

Kafukufuku wochuluka wasonyeza kuti kugwiritsa ntchito njira zodziyang'anira monga kusunga cholembera cha zakudya kumatha kuthandizira kuchepa thupi ().

Kuphatikiza apo, kugwiritsa ntchito magazini yazakudya kumatha kuthandizira kuzindikira zomwe zingayambitse kudya kwambiri, komanso zakudya zomwe zingayambitse kudya kwambiri.

Chidule Kafukufuku wasonyeza kuti kutsatira zomwe mumadya kungakuthandizeni kuti muchepetse thupi. Zithandizanso kuti muzindikire zizolowezi zanu.

10. Idyani ndi anzanu

Kusankha kwa omwe mumadya nawo kungakhudze kwambiri zomwe mumadya kuposa momwe mumaganizira.

Kafukufuku wambiri apeza kuti zosankha za anthu pazakudya zimakhudzidwa kwambiri ndi anthu omwe amadya nawo.

Anthu amatha kudya magawo ofanana ndi omwe amadya nawo, kotero kudya ndi anzawo omwe amadya kwambiri kumawachititsanso kudya kwambiri ().

Kuphatikiza apo, kafukufuku wasonyeza kuti munthu amakonda kuwongolera zosavomerezeka ngati mnzake wodyera ().

Kusankha kudya ndi abale ndi abwenzi omwe ali ndi zolinga zofananira zathanzi kumatha kukuthandizani kuti muziyenda bwino ndikuchepetsa mwayi wodya mopitirira muyeso.

Chidule Ndi omwe mungasankhe kudya nawo angakhudze kwambiri zakudya zanu. Yesetsani kudya ndi anthu omwe amafunanso kudya chakudya chopatsa thanzi pang'ono pang'ono.

11. Lembani mapuloteni

Mapuloteni amathandiza kuti thupi lanu likhale lodzaza tsiku lonse ndipo limatha kuchepetsa chidwi chodya mopitirira muyeso.

Mwachitsanzo, kudya chakudya cham'mawa chokhala ndi mapuloteni ambiri kwawonetsedwa kuti kumachepetsa njala ndikudya msanga masana ().

Kusankha kadzutsa wokhala ndi mapuloteni ngati mazira kumachepetsa ma ghrelin, mahomoni omwe amathandizira njala ().

Kuphatikiza zakudya zopatsa thanzi kwambiri monga yogurt wachi Greek pazomwe mungachite kungathandizenso kudya pang'ono tsiku lonse ndikusunga njala ().

Chidule Kudya zakudya zokhala ndi mapuloteni kungathandize kuthana ndi njala ndi zikhumbo. Kuyambitsa tsikulo ndi chakudya cham'mawa chokhala ndi mapuloteni ambiri kungathandizenso kuthana ndi njala masana.

12. Limbikitsani kuchuluka kwa shuga m'magazi anu

Kudya mikate yoyera, makeke, maswiti, ndi ma carb ena okhala ndi ma glycemic index ambiri angapangitse kuchuluka kwa shuga wamagazi kukwera, kenako kugwa mwachangu.

Kusintha kwakusintha kwa shuga uku kwawonetsedwa kuti kumalimbikitsa njala ndipo kumatha kubweretsa kudya mopitirira muyeso ().

Kusankha zakudya zokhala ndi magawo ochepa amtundu wa glycemic kumathandizira kupewa ma spikes a shuga m'magazi ndipo kumachepetsa kudya kwambiri. Nyemba, oats, ndi mpunga wofiirira ndizosankha zabwino kwambiri.

Chidule Idyani zakudya zomwe zimathandiza kuti shuga azikhala mosalekeza. Zakudya zamagulu-glycemic monga maswiti ndi buledi woyera zimatha kuyambitsa shuga m'magazi kenako kutsika, zomwe zingayambitse kudya kwambiri. M'malo mwake, sankhani zakudya monga nyemba, oats, ndi mpunga wofiirira.

13. Chepetsani

Kudya mofulumira kungayambitse kudya kwambiri ndipo kungayambitse kulemera kwa nthawi.

Kudya pang'onopang'ono kumalumikizidwa ndi kukhuta kwambiri komanso kuchepa kwa njala ndipo imatha kukhala chida chothandiza poletsa kudya kwambiri ().

Kutenga nthawi yofuna kudya bwino kwawonetsedwanso kuti kumachepetsa kudya komanso kuwonjezera kukhuta ().

Chidule Kuganizira kwambiri kudya pang'onopang'ono komanso kutafuna chakudya kumatha kukuthandizani kuzindikira zizindikiro zakukhuta ndikuchepetsa kudya kwambiri.

14. Samalani kumwa kwanu

Kumwa mowa kumatha kuyambitsa kudya moperewera pochepetsa zomwe mumachita ndikulakalaka kudya (,).

Ngakhale kumwa kapena awiri ndikudya nthawi zambiri sikungakhale ndi vuto lalikulu, kukhala ndi zakumwa zingapo nthawi imodzi kumatha kubweretsa kuchuluka kwa njala.

Kafukufuku wina adapeza kuti ophunzira aku koleji omwe amamwa zakumwa zinayi kapena zisanu panthawi kamodzi pamlungu amatha kudya kwambiri atamwa, poyerekeza ndi ophunzira omwe amamwa kamodzi kapena kawiri nthawi ().

Kuchepetsa kumwa mowa ingakhale njira yabwino yochepetsera kudya kwambiri.

Chidule Kafukufuku akuwonetsa kuti kumwa zakumwa zingapo nthawi imodzi kumatha kudzetsa kudya kwambiri. M'malo mwake, sungani chakumwa chimodzi kapena ziwiri, kapena kulekeratu kumwa.

15. Konzekerani patsogolo

Kukhala osakonzekera njala ikamachitika kumatha kukupangitsani kuti musankhe zakudya zoyipa zomwe zingayambitse kudya kwambiri.

Kugula zakudya ndi zokhwasula-khwasula kumapeto komaliza kuchokera m'malesitilanti kapena ku delis kumawonjezera mwayi wosankha zosayenera ndikudya zambiri.

M'malo mwake, khalani ndi zokhwasula-khwasula m'manja, pakani chakudya chophika kunyumba, ndipo ikani firiji ndi njira zabwino zokonzera chakudya kunyumba.

Njira izi zitha kuthandiza kuchepetsa kudya kwambiri. Kuphatikiza apo, kupanga zakudya zambiri kunyumba kumatha kusunga ndalama komanso nthawi.

Chidule Mukakhala wokonzeka kudya wathanzi, m'pamenenso mumayenera kudya kwambiri. Sungani furiji ndi phukusi lokhala ndi zakudya zathanzi, zodzaza.

16. Sinthanitsani zakumwa zotsekemera ndi madzi

Kumwa zakumwa zotsekemera monga soda ndi madzi kumatha kubweretsa kunenepa ndikuwonjezera ngozi ku matenda ena monga matenda ashuga ().

Kafukufuku akuwonetsa kuti kumwa zakumwa zotsekemera ndi chakudya kumatha kulumikizidwa ndi kudya kwambiri.

Kuwunikanso kafukufuku wa 17 kwapeza kuti achikulire omwe amamwa zakumwa zotsekemera ndi shuga ndi zakudya amadya chakudya china 7.8% kuposa achikulire omwe amamwa madzi ndikudya ().

Kusankha madzi kapena seltzer wopanda shuga pa zakumwa zotsekemera kungathandize kuchepetsa kudya kwambiri.

Chidule Pewani zakumwa zotsekemera. Amalumikizidwa ndi chiwopsezo chowonjezeka cha matenda ashuga ndi matenda ena ndipo atha kulumikizidwa ndi kudya mopitirira muyeso. Imwani madzi m'malo mwake.

17. Dziyang'anireni nokha

Kudya mopitirira muyeso pakalibe njala kungakhale chizindikiro kuti china chake chozama chikuchitika.

Matenda okhumudwa ndi kusungulumwa ndi zinthu ziwiri zomwe zimalumikizidwa ndi chilakolako chofuna kudya mopitirira muyeso (,).

Mwamwayi, kuchitapo kanthu kungathandize. Mwachitsanzo, yesetsani kuchita ntchito yatsopano yomwe ndi yosangalatsa. Zitha kuthandizira kupewa kusungulumwa komanso kusokoneza chidwi chofuna kubala.

Komanso, kukhala nthawi yayitali kuganizira zomwe zimayambitsa kudya kwambiri kungathandize kudziwa mtundu wothandizira womwe mungafune. Ngati kukhumudwa ndi nkhawa ndizomwe zimayambitsa, kupeza chithandizo choyenera kuchokera kwa akatswiri azaumoyo kumathandizira kuchepetsa kudya kwambiri.

Munthu aliyense ndi wosiyana, chifukwa chake ndikofunikira kupeza njira yoyenera yothandizira zosowa zanu.

Chidule Ganizirani zakumverera komwe kumakhalapo pakudya mopitirira muyeso ndikupempha thandizo kuthana ndi zomwe zimayambitsa mchitidwewu. Kukhumudwa ndi kusungulumwa ndi zifukwa ziwiri zofala. Katswiri wazachipatala amatha kupereka upangiri.

18. Lembani malingaliro azakudya

Zakudya za mafashoni mwina sizingakuthandizeni kusiya kudya mopitirira muyeso. Kudya kwakanthawi kochepa, koletsa kungapangitse kuti muchepetse thupi, koma nthawi zambiri kumakhala kosatheka ndipo kumatha kukulepheretsani.

M'malo mwake, pangani zosintha zazitali kuti mukhale ndi thanzi labwino. Ndi njira yabwino yopangira ubale wabwino ndi chakudya ndikupewa zizolowezi monga kudya kwambiri.

Chidule M'malo modya zakudya zamafashoni kuti muchepetse kudya mopitirira muyeso, pezani njira yodyera yomwe imapatsa thanzi thupi lanu ndikuthandizira kukhala ndi thanzi labwino.

19. Siyani zizolowezi zakale

Zizolowezi zimakhala zovuta kusiya, makamaka zikakhudzana ndi chakudya.

Anthu ambiri amakhala ndi zizoloŵezi zabwino, monga kudya chakudya chamadzulo pamaso pa TV kapena kukhala ndi mbale ya ayisikilimu usiku uliwonse.

Zingatenge nthawi kuti muzindikire mikhalidwe yopanda thanzi yomwe imayambitsa kudya mopitirira muyeso ndikuisintha ndi zizolowezi zatsopano, zathanzi, koma ndibwino kuyesetsa.

Mwachitsanzo, onetsetsani kuti mukudya chakudya patebulo m'malo moonera TV, kapena kusinthanitsa mbale ya ayisikilimu usiku ndi kapu yotentha ya tiyi. Kusintha kumeneku kumakhala zizolowezi zabwino pakapita nthawi.

Chidule Dziwani zizolowezi zosayenera ndikuzisiya pang'ono ndikukhazikitsa zina.

20. Idyani mafuta athanzi

Ngakhale zakudya zamafuta ambiri nthawi zambiri zimakhudzana ndi kunenepa komanso kudya mopitirira muyeso, kusankha zakudya zokhala ndi mafuta athanzi kumatha kukuthandizani kuti muchepetse pang'ono.

Kafukufuku wochuluka wasonyeza kuti akuluakulu omwe amadya mafuta, zakudya zochepa za carb sakhala ndi njala 3-4 maola atatha kudya ndikuchepetsa thupi pakapita nthawi, poyerekeza ndi anthu omwe amadya zakudya zambiri zama carbs komanso mafuta ochepa (,).

Kuwonjezera mafuta athanzi monga ma avocado, mtedza, njere, mabotolo a mtedza, ndi maolivi pazakudya zanu zitha kukuthandizani kuti mukhale okhutira mukamadya ndikuchepetsa kudya kwambiri.

Chidule Yesani kuwonjezera mafuta athanzi pazakudya zanu. Kafukufuku akuwonetsa kuti kutero kumatha kukuthandizani kuti muzimva bwino mukamadya ndikuchepetsa thupi pakapita nthawi.

21. Sungani zolinga zanu m'maganizo

Kukhazikitsa zolinga zazifupi komanso zazitali komanso kuzitchula nthawi zambiri kumatha kukuthandizani kuti muzitsatira komanso muchepetse kudya kwambiri.

Kudziwa chifukwa chogonjetsera kudya mopitirira muyeso komanso momwe kudya mopitirira muyeso kumakulepheretsani kukwaniritsa zolinga zanu zathanzi kumatha kukulimbikitsani kuyesetsa kukhazikitsa njira zatsopano zodyera.

Kulemba mawu olimbikitsa ndikuwapachika m'malo otchuka mozungulira komwe mungakhale kungakuthandizeni kukulimbikitsani kutsatira dongosolo tsiku lonse.

Chidule Dziwani zolinga zakudya kwakanthawi kochepa komanso kwakanthawi ndikuzitchula nthawi zambiri. Zingakhale zothandiza kuyika mawu olimbikitsira kunyumba kwanu.

22. Pezani thandizo ngati pakufunika kutero

Ndikofunika kusiyanitsa kudya kwambiri ndi matenda akudya kwambiri (BED).

Kudya kwambiri kudya (BED) amadziwika ndi Kusanthula ndi Buku Lophatikiza la Mavuto Amisala(DSM-5) ngati matenda amisala. Izi zikutanthauza kuti munthu yemwe ali ndi BED angafunikire chithandizo kuchokera ku gulu la akatswiri azachipatala kuti athane nayo.

BED imadziwika ndi magawo omwe amadya chakudya chochuluka mofulumira kwambiri mpaka kufika povuta, ngakhale kuti alibe njala. Atatha kudya pang'ono, munthu akhoza kuchita manyazi kapena kudzimva kuti ndi wolakwa.

Zimakhudza anthu mamiliyoni ambiri padziko lonse lapansi ndipo ndi vuto lofala kwambiri pakudya ku United States ().

Ngati mukumva kuti mutha kukhala ndi BED, ndikofunikira kupeza thandizo. Lankhulani ndi omwe amakuthandizani pazithandizo zamankhwala.

Chidule Ngati mumakonda kudya kwambiri, kusadziletsa, komanso mumadzimva kuti ndinu wolakwa, mwina mumakhala ndi vuto losadya ndipo muyenera kupeza chithandizo cha akatswiri.

23. Yesetsani kudya mosamala

Kutengera njira zopangira kudya ndi imodzi mwanjira zabwino zopewera kudya mopitirira muyeso.

Chizoloŵezi chodya mozama chimatsindika kufunikira kongoyang'ana pakanthawi komanso kuzindikira malingaliro, malingaliro, ndi mphamvu mukamadya.

Kafukufuku wochuluka wasonyeza kuti kudya mwamaganizidwe ndi njira yothandiza yochepetsera kudya, kudya mopitirira muyeso, komanso kudya mwamalingaliro ().

Kudya pang'onopang'ono, kuluma pang'ono, kutafuna bwinobwino, kuzindikira mphamvu zako, ndi kuyamikira chakudya ndizo njira zosavuta zogwiritsira ntchito tsiku ndi tsiku.

Chidule Chizoloŵezi chodya mozama chawonetsedwa kuti chithandiza kuchepetsa zizolowezi zodya kwambiri. Kudya mozama kumayang'ana kwambiri kudziwa malingaliro anu ndi mphamvu zanu mukamadya.

Mfundo yofunika

Anthu ambiri amalimbana ndi kudya mopitirira muyeso.

Mwamwayi, pali njira zothetsera kadyedwe ndi kuthana ndi mavuto azakudya.

Ogwira ntchito zaumoyo monga akatswiri amisala, madotolo, kapena odziwitsa anthu za kadyedwe amatha kukupatsaninso upangiri ndi chitsogozo chothandizira kuti muyambirenso.

Kudya mopitirira muyeso kungakhale chizoloŵezi chovuta kusiya, koma mutha kuchita. Gwiritsani ntchito malangizowa ngati poyambira kuthandiza kukhazikitsa njira yatsopano, yathanzi, ndipo onetsetsani kuti mwapeza thandizo la akatswiri ngati mukufuna.

Zolemba za Mkonzi: Chidutswa ichi chidasindikizidwa koyamba pa Epulo 16, 2018. Tsiku lomwe likufalitsidwa posachedwa likuwonetsa zosintha, zomwe zikuphatikiza kuwunika kwachipatala kwa a Timothy J. Legg, PhD, PsyD.