Zoyenera Kuchita Ngati Kudya Mwachidziwitso Sikukuthandiza

Zamkati

• Kodi Intuitive Eating N'chiyani?
• Ndani Wodya Kwabwino Kwabwino?
• Nkhani Zodziwika Kwambiri ndi Intuitive Eating
• Momwe Mungasinthire Mavuto Amakudya Odziwika
• Onaninso za

Kudya mwachilengedwe kumveka kosavuta mokwanira. Idyani mukakhala ndi njala, ndipo siyani mukakhuta (koma osadzaza). Palibe zakudya zoletsedwa, ndipo palibe chifukwa chodyera ngati simumva njala. Kodi chingachitike ndi chiyani?

Poganizira kuti ndi anthu angati omwe ali ndi malingaliro owerengera zakudya-kuwerengera zopatsa mphamvu, yo-yo kudya, kudziimba mlandu chifukwa chodya zakudya zina-kudya moyenera kumatha kukhala kovuta kwambiri kuchita kuposa momwe mungaganizire. Kwa anthu ambiri, zimatengera ntchito kuti aphunzire kudya mwachilengedwe, ndipo chifukwa cha izi, ndizosavuta kuzisiya osapatsanso mwayi.

Ichi ndichifukwa chake zingakhale zovuta kuti muyambe, komanso momwe mungathetsere zovuta zomwe wamba, malinga ndi akatswiri pantchitoyo.

Kodi Intuitive Eating N'chiyani?

“Zolinga za kudya mwachisawawa ndi kukulitsa unansi wabwino ndi chakudya, ndi kuphunzira kuti palibe chakudya choletsedwa ndipo palibe chakudya ‘chabwino’ kapena ‘choipa’,” akutero Maryann Walsh, katswiri wa kadyedwe kovomerezeka. .

Pulogalamu ya Kudya Kwachilengedwe Bukuli ndi kalozera wotsimikizika pazakudya ndipo limafotokoza mfundo za aliyense amene akufuna kuyesa.

Izi zati, akatswiri osiyanasiyana amagwiritsa ntchito mfundozo m'njira zosiyanasiyana. Malinga ndi a Monica Auslander Moreno, katswiri wazakudya zamankhwala, zolinga zina za kudya mwachilengedwe ndi izi:

• Kupanga chakudya kukhala chabwino, chanzeru, chokumbukira chomwe chimadyetsanso thupi lanu
• Kuphunzira kusiyanitsa njala yakuthupi ndi chilakolako chofuna kudya
• Kuyamikira chakudya kuchokera ku famu kupita ku mbale ndi kulabadira zomwe zachitikira chakudya kuyambira kubadwa mpaka imfa kapena kukolola mpaka pashelufu, pamodzi ndi miyoyo ya anthu chakudyacho chakhudza.
• Kuyang'ana pa kudzisamalira komanso kudziyikira patsogolo posankha zakudya zomwe zimakupangitsani kumva bwino
• Kuchotsa 'nkhawa yazakudya' komanso kuda nkhawa ndi chakudya

Ndani Wodya Kwabwino Kwabwino?

Anthu ambiri amatha kupindula ndi moyo wodyera mwachilengedwe, akatswiri amati, koma pali anthu ochepa omwe angafune kuganiza mozama asanayese.

Kudya mwachidziwitso sikoyenera aliyense," akutero Moreno. "Tangoganizani munthu wodwala matenda a shuga 'akudya mwachidziwitso' - akhoza kukhala oopsa kwambiri," akutero.

Awa ndi malingaliro otsutsana pakati pa odya mwanzeru chifukwa kudya mwachilengedwe ndikosavuta. akuyenera kukhala wa aliyense, koma ndikofunika kudziwa kuti anthu omwe ali ndi vuto linalake angafunikire kuthandizidwa pang'ono ndi katswiri wa zakudya kapena dokotala wawo ngati akufuna kuyesa kudya m'malo mwachilengedwe. "Ndili ndi matenda a Crohn," akuwonjezera Moreno. "Sindingathe mwachidziwitso idyani zina, apo ayi m'matumbo mwanga simudzayenda bwino. "

Chotsatira, ngati muli ndi cholinga cholimbitsa thupi, kudya mwachidwi kungakhale kokwanira kapena sikungakhale koyenera kwa inu. "Chitsanzo chingakhale ngati ndinu wothamanga yemwe akuyesera kudya mwachidwi, koma mukupeza kuti chilakolako chanu sichikukwanira kuti chizitha kuthamanga," akufotokoza motero Walsh. "Mumadzimva kuti ndinu otopa kapena otopa mukatha kuthamanga. Mungafunike kuti muphatikizepo zakudya zowonjezera kapena zakudya zina pamasiku omwe mukukonzekera kuthamanga, ngakhale simuli ndi njala ya ma calories owonjezera."

Nkhani Zodziwika Kwambiri ndi Intuitive Eating

Kudya mopambanitsa: "Anthu omwe angoyamba kumene kudya mwachilengedwe amaonetsa zomwe ndimazitcha kuti 'kupandukira zakudya,'" atero a Lauren Muhlheim, a Psy.D., wama psychologist komanso wolemba Mnyamata Wanu Akakhala ndi Matenda Odya: Njira Zothandiza Kuthandiza Mwana Wanu Kuchira ku Anorexia, Bulimia, ndi Binge Eating.

"Malamulo a zakudya akaimitsidwa, amadya zakudya zambiri zomwe akhala akuletsa kwazaka zambiri," akutero. "Amatha kumva kuti sangasinthe, zomwe zitha kukhala zowopsa."

Kunenepa: "Anthu ena phindu kulemera koyambirira, komwe kutengera cholinga chanu, kumatha kukhumudwitsa, "akutero Walsh." Ndikofunika kuzindikira kuti kunenepa kungakhale kwakanthawi kochepa mukazindikira momwe mungachitire ndi njala yanu yobadwira komanso kukhuta kwanu kapena kunenepa kwanu kungakhale koyenera omwe adalimbana ndi vuto lakudya m'mbuyomu, ndichifukwa chake ndikofunikira kugwira ntchito ndi katswiri wazakudya zamankhwala kapena wamisala ngati muli ndi vuto la kudya. "

Kusadya zakudya zopatsa thanzi: "Kukhala ndi chidziwitso cha chakudya m'mbale yanu kuphatikiza mtundu (mapuloteni, ma carbs, ndi mafuta) ndi kuchuluka kwa chakudya chomwe mukudya (ma calories) ndikofunikira kuti mupambane ndi kudya kwachilengedwe," atero Mimi Secor, DNP, wathanzi la amayi namwino ogwira ntchito. Izi zingawoneke ngati zotsutsana chifukwa simukuyenera kuwerengera zopatsa mphamvu kapena ma macro. Koma monga tafotokozera pamwambapa, nthawi zina ufulu wodya chilichonse chomwe ungafune ungayambitse kumwa kwambiri zakudya zina kuposa ena. Simuyenera kuda nkhawa ndi izi, koma kudziwa pang'ono za zosowa zanu ndikofunikira kuti muwonetsetse kuti mukudya zakudya zopatsa thanzi ndi mafuta okwanira, zipatso, nyama, mapuloteni, fiber, ndi mafuta athanzi (kuphatikiza zina. (Komanso, zowonadi.)

Momwe Mungasinthire Mavuto Amakudya Odziwika

Lembani malingaliro azakudya: Izi zitha kukhala zosavuta kuzichita kuposa kuzichita, koma ndikofunikira kuchita zochepa pofikira cholinga chachikulu ichi. Walsh adati: "Kudya mwachilengedwe ndikumatha" kuyeretsa "kwamanenedwe onse azakudya zomwe timakumana nazo tsiku ndi tsiku," akutero Walsh. "Kungakhale kopindulitsa kudziwa za malo ochezera paulendo wanu wamakono pakudya. Mutha kupindula ndikutsatira mbiri zina kapena kusiya kucheza nawo kwathunthu." Amalimbikitsanso kuti muyike pambali muyeso ndikuchotsa mapulogalamu kutsatira chakudya mufoni yanu momwe mungasinthire. (Yokhudzana: Mgwirizano Wotsutsa Zakudya Si Ntchito Yotsutsana ndi Zaumoyo)

Lolani zomwe mukuganiza kuti kudya mwachangu kumayenera kukhala ngati: "Ngakhale omwe amachita ndikulimbikitsa kudya mwaluso mwaukadaulo (inenso ndinaphatikizira) sakhala odyera mwangwiro okha nthawi zonse," akutero Walsh. "Ndi za kukhala osangalala ndi kukhala ndi ubale wabwino ndi chakudya, ndipo monga mwambi umanenera, palibe ubale wabwino."

Yesani kulemba nkhani: "Ndimalimbana ndi zovuta ndi makasitomala / odwala powalimbikitsa kuti azigwiritsa ntchito njira zosavuta," akutero Walsh. "Pepala ndi cholembera ndizabwino kwambiri, kapena ngakhale kulemba malingaliro ndi malingaliro anu m'chigawo cholemba pafoni yanu. Nthawi zina kupeza malingaliro, malingaliro, ndi nkhawa pamapepala ndi njira yabwino yowapangitsira kuti asakhale ndi mphamvu m'malingaliro mwanu." (Katswiriyu ndiwokonda kwambiri kulemba.)

Khulupirirani ndondomekoyi: Izi ndizofunikira makamaka kwa iwo omwe akulimbana ndi kudya mopambanitsa chifukwa cha ufulu wawo watsopano wa chakudya. "Ndi nthawi yokwanira-yomwe imasiyanasiyana ndi munthu-komanso kudalira pantchitoyi, anthu amasintha chilolezo chatsopano chodya zomwe akufuna ndikubwerera pakudya zakudya zopatsa thanzi komanso chakudya chamagulu ambiri," akutero Muhlheim. "Monga ndi ubale uliwonse, zimatenga nthawi kuti thupi lanu likhale ndi chidaliro kuti likhoza kukhala ndi zomwe likufuna ndi zosowa."

Onaninso za