Mmene Mungapewere Kulakalaka Chakudya—ndi Pamene Zili Bwino Kupereka

Zamkati

• Momwe Mungaletsere Zolakalaka Zakudya
• Chifukwa Chakale: "Ngati ndidziletsa tsopano, ndingodyanso pambuyo pake."
• Chowiringula Chakale: "Ndiyenera kuchiritsidwa pambuyo pa tsiku lomwe ndakhala nalo."
• Chowiringula Chakale: "Ndi nthawi yapadera."
• Chowiringula Chakale: "Ndiyenera kumvera thupi langa, ndipo likufuna ayisikilimu."
• Chifukwa Chakale: "Ndakhala wabwino kwambiri posachedwapa."
• Chifukwa Chakale: "Ngati angathe kudya sundae wa brownie, inenso ndingatero."
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Tonse takhalapo: Mumayamba tsiku lanu ndi kadzutsa wathanzi wachi Greek, zipatso, maamondi, ndikutsimikiza kuti mudzadya tsiku lonse. Chakudya chamadzulo ndi nsomba yokazinga ndi saladi ndipo mumamva ngati mwakonzeka kuthana ndi shuga wopanda shuga wa J.Lo, wopanda carb. Koma kenako kugwa kwamadzulo ndikuwona kuti mwadya bwino tsiku lonse, kodi M & Ms ochepa angachite chiyani? Pa chakudya chamadzulo mumadya ndi kutsika theka la mkate wa ku France pamene spaghetti ikuphika. Nthawi yogona imakupezani mutayang'ana kutsogolo kwa TV muli ndi ayisikilimu m'malo momagunda thumba molawirira. Mukagona mochedwa kwambiri komanso mutatopa kwambiri, mumatsimikiza kuchita bwino mawa. Lather, nadzatsuka, bwerezani.

Simukuchita misala ngati mukumva ngati muli ndi nkhondo yamkati yoti muvutike ndi Oreo mwadzidzidzi. "Ndife ochita kupanga kwambiri pamene tikuyesera kulungamitsa chikhumbo," akutero David Colbert, M.D., wolemba nawo gulu la Zakudya Zapamwamba Zogwirizananso ndi Sukulu Yapamwamba.

Ndipo zikhumbo zimawoneka ngati zikugunda kwambiri tsiku likamapita. Malinga ndi kafukufuku wopangidwa ndi Massive Health (pulogalamu yatsiku ndi tsiku yolandirira chakudya), anthu padziko lonse lapansi amavutika kudziwa momwe angapewere zolakalaka zakudya-makamaka dzuwa likamalowa. (Kafukufuku watsopano ali ndi chigamulo: Ndi zowonadi kuti zoipa kudya usiku?)

"Pali kuchepa kwa 1.7 peresenti ya thanzi la zomwe zimadyedwa pa ola lililonse latsiku lomwe likadutsa chakudya cham'mawa," akutero Aza Raskin, woyambitsa Massive Health. "Izi ndi zoona ku Tokyo monganso ku San Francisco monganso ku São Paulo. Zimatiphunzitsa china chake chofunikira pamalingaliro omwe anthu amasankha pazakudya-komanso zosankha zambiri."

Mwamwayi, asayansi tsopano akudziwa kuposa kale kugwiritsa ntchito mphamvu zathu zokopa zabwino, osati zoyipa, ola lililonse la tsikulo. Nazi momwe mungapewere chakudya chomwe sichabwino kwenikweni pazolinga zanu zathanzi. (Koma musanapite patali, werengani: Chifukwa Chake Tiyenera Kusiya Kuganiza Zakudya 'Zabwino' Ndiponso 'Zoipa')

Momwe Mungaletsere Zolakalaka Zakudya

Yesani njira zisanu ndi imodzi izi kuti musinthe malingaliro anu, khalani ndi zizolowezi zabwino, ndikuphunzirani momwe mungapewere kulakalaka chakudya - osadzimana nokha.

Chifukwa Chakale: "Ngati ndidziletsa tsopano, ndingodyanso pambuyo pake."

Mantra Yatsopano: "Ndikupanga chisankho, osati nsembe."

Timakonda kufuna zomwe sitingakhale nazo. Koma zikafika pakulakalaka, kusapeza zomwe mukufuna kungachepetse chikhumbo chanu. "Kafukufuku akuwonetsa kuti timakhumba zomwe timadya," akutero a Stephanie Middleberg, R.D., katswiri wazakudya ku New York City. "Chifukwa chake ngati ungadye zakudya zopatsa thanzi, uyamba kuzifuna m'malo mwa makeke ndi keke." Chinsinsi chake ndikulowetsa m'maganizo mwanu momwe mungapewere zolakalaka mpaka mutayamba kulamulira. (Zogwirizana: Momwe Mayi Mmodzi Anathetsa Kulakalaka Kwake Shuga)

Momwe mungapewere kukhudzika kwa chakudya: Sinthani nkhaniyo. "Kudzidalira ndi za kukana, ndipo kukana kumakhala kovuta. Kusankha kudya china, kumbali inayo, kukupatsani mphamvu," akutero a Michelle May, MD, wolemba Idyani Zomwe Mumakonda, Kondani Zomwe Mumadya. Chifukwa chake m'malo moyesera kutsata momwe mungaletse zilakolako za chakudya, ikani pachowotcha chakumbuyo mpaka mutakwanira kulimbitsa thupi kapena kumaliza chakudya chamadzulo. "Mwanjira imeneyi mutha kuchita, koma munthawi yanu komanso momwe mungafunire," akutero a Keri Gans, R.D. The Small Change Diet.

Njira imeneyi ingakuthandizeninso kudya pang'ono: Kafukufuku apeza kuti anthu omwe adauzidwa kuti asiye kudya chokoleti amadya pang'ono kuposa omwe adauzidwa kuti adye nthawi yomweyo. Ofufuzawo amakhulupirira kuti mukadikirira kuti muzichita, mwina simukhala ndi malingaliro opupuluma komanso owoneka bwino, okonzeka kununkhira. (P.S. Izi ndi zomwe sayansi imanena za kuchuluka kwa zakudya zachinyengo zomwe muyenera kudya pa sabata.)

Chowiringula Chakale: "Ndiyenera kuchiritsidwa pambuyo pa tsiku lomwe ndakhala nalo."

Mantra yatsopano: "Ndiyenera chifundo, osati zopatsa mphamvu."

Zedi, kukhutiritsa chikhumbo kungakupatseni kugunda mwachangu kwa hormone yosangalatsa ya dopamine (ndipo ngati mukuchita ndi ma carbs, kuthamangira kwa serotonin yokhazika mtima pansi). Koma kafukufuku akuwonetsa kuti zotonthoza za chokoleti zimangokhala mphindi zitatu zokha. Ndipo zikadutsa kwambiri, mumasiyidwa ndi zokhumudwitsa monga kale. (Nkhani yabwino: Chokoleti yakuda imatha kuthana ndi chifuwa, malinga ndi kafukufuku watsopano!)

Momwe mungapewere kukhudzika kwa chakudya: Fotokozani zomwe zimakupangitsani kumva kuti ndinu opusa. Ngakhale kudya mwamalingaliro kumatha kuonjezera mavuto anu mwa kukankhira kukula kwa mathalauza, "kuzindikira mavuto anu ndi sitepe yoyamba kuti muwathetse," akutero Jean Fain, katswiri wa zamaganizo komanso wolemba mabuku. Zakudya Zodzimvera chisoni. Dzipatseni mphindi zochepa kuti mulembe zavuto mu imelo, kenako werengani zomwe mwalemba ndikuchotsa zomwe zalembedwazo. Kafukufuku akuti kuponyera masoka anu kumakupangitsa kukhala kosavuta kuwalola kuti achoke pamoyo weniweni.

Ngati simungathe kusiya kuganizira zomwe zalakwika, chitani chinthu cholimbikitsa chomwe sichiphatikizapo kumwa ma calories, monga kuyenda. Kapena sangalalani ndi chiweto kapena wokondedwa, njira yotsimikiziridwa yopangira mahomoni opsinjika maganizo komanso kukhudzika kwamankhwala a oxytocin. (Kapenanso tangoganizani za iwo-zomwe zimagwiranso ntchito!) Chilichonse chomwe mungachite, musamangokhalira kudandaula zakale: Kafukufuku wochokera ku yunivesite ya Wake Forest anapeza kuti dieters omwe sanadzipweteke okha chifukwa cha kulephera kwawo adadya pang'ono. maswiti kuposa amene ankadzidzudzula. (Zogwirizana: Kodi Muyenera Kudana Ndi Zakudya Zosinthidwa?)

Chowiringula Chakale: "Ndi nthawi yapadera."

Mantra Yatsopano: "Special sizitanthauza modzaza."

"Kungakhale kopenga kupatsa chidutswa cha keke yanu yakubadwa," akutero a Gans. Koma izi sizikutanthauza kuti muyenera kudya kagawo kakang'ono - kapena ziwiri.

Momwe mungapewere kukhudzika kwa chakudya: Kukhutira komwe mumapeza ndikudya kamodzi kokha kumangodumphadumpha paliponse, ndipo kafukufuku akuwonetsa kuti magawo ang'onoang'ono amatha kukhala okhutiritsa ngati akulu. Chifukwa chake ngati izi zikuyenera kukhala zopatsa mphamvu zama calorie, yesani kudya mafoloko ochepa chabe, ndikuwaganizira mozama: Kuyang'ana kwambiri zomwe mukudya kumakuthandizani kuti muchepetse zopatsa mphamvu pambuyo pake. (Ili ndilo lingaliro lonse la chifukwa chake kudya moganizira kumakuthandizani kudziwa momwe mungaletse zilakolako za chakudya.)

Ndipo kumbukirani kuti mudzakhala osangalala kwambiri ngati mukumva kuti mwakhuta, osati odzaza. "Mukufuna kudziwa zomwe zikuchitika mokwanira, ndipo kukhala pachikomokere kumapangitsa kuti izi zikhale zovuta," akutero Fain.

Chowiringula Chakale: "Ndiyenera kumvera thupi langa, ndipo likufuna ayisikilimu."

Mantra yatsopano: "Zimene ndikufuna sizomwe ndikufunikira."

Ganizirani za thupi lanu ngati kuti limayang'anira ana: Muyenera kuyang'anitsitsa, koma simuyenera kuyimitsa zomwe mumachita nthawi iliyonse ikagwa. "Ngakhale njala ndi thupi lanu likukuwuzani kuti muyenera kudya, kulakalaka ndi lingaliro, osati lamulo," atero a Susan Albers, katswiri wama psychology ku Cleveland Clinic komanso wolemba Idyani.

Momwe mungapewere njira yolakalaka chakudya: Yambani ndi kudziwa ngati muli ndi njala. Kupatulapo zizindikiro zoonekeratu monga kutopa ndi kukwiya, pickiness ndi chizindikiro chabwino cha chilakolako. Mukamakonda kudya chakudya china chake ndipo mukangofuna kudya china, chimakhala chovuta kuti musangokhala ndi vuto.

Ngati mukungolakalaka chabe (mwachitsanzo, mungaphe keke koma mutha kungodutsa apulo), dzipangireni kapu ya tiyi wobiriwira ndikutenga chidutswa chachikulu musanamwe. M'maphunziro aposachedwa, azimayi omwe amamva fungo la jasmine adatha kuchepetsa kwambiri kulakalaka kwawo chokoleti. Kapena gwiritsani ntchito malingaliro anu: Kafukufuku wina wasonyeza kuti kudziyesa nokha mukudya chakudya chomwe mumakonda kumatha kuchepetsa chilakolako chanu ndikunyengerera ubongo wanu ndikuganiza kuti mwachita kale.

Chifukwa Chakale: "Ndakhala wabwino kwambiri posachedwapa."

Mantra yatsopano: "Ndakhala ndikumva bwino kwambiri posachedwa, ndipo ndikufuna ndizikhala choncho."

"Mukamagwiritsa ntchito chakudya ngati mphotho, mumakhala pachiwopsezo chowononga chidwi chanu podziwonetsa nokha kuti mwafika kumapeto; mwalandira mendulo, ndiye kuti mpikisano watha," akutero a Albers. "Uwu ukhoza kukhala pempho lotseguka kuti mubwerere kumakhalidwe oyipa." (BTW, momwe mumadzipindulira nokha chifukwa chogwira ntchito zimakhudza kwambiri zomwe zimakulimbikitsani.)

Momwe mungapewere kukhudzika kwa chakudya: M'malo modzipindulitsa nokha chifukwa cha ntchito yomwe mwachita bwino, yang'anani momwe kudya bwino kumalipira kale (kupambana kopambana). Kodi muli ndi mphamvu zambiri? Kodi zovala zanu zikukwanira bwino? Kenaka tengani kamphindi kuti mulole malingaliro omwe amabwera ndi phindu limenelo alowe mkati. Chifukwa chiyani? Momwemonso mutha kutengeka ndi ma endorphins omwe thupi lanu limatulutsa mukatulutsa thukuta, "mutha kukopeka ndi kudzikuza kapena kupita patsogolo, zomwe zimakupangitsani kuti mupitirizebe kuyenda bwino," Dr. Colbert akutero. .

Chifukwa Chakale: "Ngati angathe kudya sundae wa brownie, inenso ndingatero."

Mantra yatsopano: "Ndiyenera kudya zomwe zandiyenera."

Aliyense ali ndi mnzake woonda kapena wogwira naye ntchito yemwe akuwoneka kuti akudya zakudya zopanda pake komanso zochuluka. Ndipo chifukwa kafukufuku wapeza kuti azimayi amakonda kudya kwambiri akakhala limodzi, mwina mumafuna zomwe amakhala nazo nthawi zonse mukapita kokadya nkhomaliro. (Zokhudzana: Momwe Mungadye Wathanzi Pomwe Mumadya)

Sonali Sharma, M.D., dokotala wa matenda a maganizo ku New York City anati: “Kutsanzira anthu ena, kapena kuti ‘makhalidwe a anthu,’ ndi mmene timaphunzirira kuyenda m’dziko pafupifupi kuyambira pamene tinabadwa, ndipo n’chizoloŵezi chovuta kuchisiya. Koma ndikuyesa kuganiza kuti mnzanu wapeza gawo lachisanu la ma dieters, chilichonse chomwe chikuchitika naye mwina sichimasulira. "Mwinamwake iye ali ndi metabolism yofulumira kapena amathera maola ambiri mu masewera olimbitsa thupi tsiku lirilonse," Dr. Sharma akufotokoza.

Momwe mungapewere kukhudzika kwa chakudya: Kukhala ndi munthu woyenera kutengera chitsanzo chanu kumatha kukuthandizani kwambiri kutsatira zomwe mumadya komanso masewera olimbitsa thupi. Chifukwa chake lingalirani za wina, kaya ndi wotchuka kapena bwenzi, amene mumafuna kudya kwambiri. (Pitani pakati pa wochita sewerolo yemwe amakonda kudya koloko yekhayo m'malo mwake musankhe mayi yemwe wanena kuti amakonda pizza koma amadzichepetsera magawo awiri.) Kenako, m'malo mofananira ndi Ms Sky-High Metabolism kuluma kuluma, taganizirani, Kodi ngwazi yanga yazaumoyo (anganene, akazi achikazi a badass omwe Nike adachita) angatani? ndi kuchita mogwirizana.

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