Ndinasintha Maganizo Anga Ponena Za Chakudya Ndi Kutaya Mapaundi 10

Zamkati

• Ndinaphunzira momwe ndingayang'anire chakudya changa popanda kuweruza.
• Ndinasintha mawu anga.
• Ndinazindikira kuti sikelo sizinthu zonse.
• Ndinathetsa kuganiza "zonse kapena palibe".
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Ndikudziwa kudya chakudya chopatsa thanzi. Ndine wolemba zaumoyo, pambuyo pake. Ndafunsa akatswiri odyetsa zakudya, madokotala, ndi ophunzitsa za njira zosiyanasiyana zomwe mungalimbikitsire thupi lanu. Ndawerengapo kafukufuku wokhudza kasamalidwe ka zakudya, mabuku okhudza kudya moganizira, komanso nkhani zambirimbiri zolembedwa ndi anzanga za momwe mungadyere m'njira yomwe imakuthandizani kuti muzimva bwino. Ndipo komabe, ngakhale zida ndi chidziwitso chonsecho, ndidalimbanabe ndi ubale wanga ndi chakudya mpaka *kwambiri* posachedwa.

Ngakhale kuti ubalewo udakali ntchito, m'miyezi isanu ndi umodzi yapitayo, ndinazindikira momwe ndingachotsere mapaundi 10 omwe ndakhala ndikuyesera kutaya zaka zisanu zapitazi. Ndatsala ndi pang'ono kuti ndikwaniritse cholinga changa, koma m'malo mokhumudwa, ndikulimbikitsidwa kuti ndizigwirabe ntchito.

Mwina mukuganiza "Chabwino, nzabwino kwa iye, koma kodi zimandithandiza bwanji?" Nayi chinthu chake: Zomwe ndidasintha kuti ndidzichotsere nkhawa, ndikapanikizika, ndikulephera kudya pang'ono kenako "kulephera" sizinali zakudya zomwe ndimadya, momwe ndimadyera, nthawi yanga yakudya, cholinga changa cha kalori, zolimbitsa thupi zizolowezi, kapena kugawa kwanga kwakukulu. Pazolemba, zonsezi ndi njira zothandiza kuti muchepetse thupi komanso / kapena kukhala ndi thanzi labwino, koma ndimadziwa momwe zinthu zambiri zimakhalira. Sindingathe kukhala nawo nthawi yayitali kuti ndiwone zotsatira zomwe ndimafuna. Nthawi ino, ndidasintha momwe ndimaganizira ~ za chakudya, ndipo ndimasewera osintha. Umu ndi m'mene ndidachitira.

Ndinaphunzira momwe ndingayang'anire chakudya changa popanda kuweruza.

Aliyense amene wachepetsa thupi bwino angakuuzeni kuti kuyang'anira zopatsa mphamvu zanu potsata zomwe mumadya kapena kudya mwachilengedwe ndikofunikira. Ndimakonda kumverera bwino ndi njira yolondola (kuwongolera mwachidwi, kufotokoza za ntchito), kotero ndimagwiritsa ntchito ma calories ndi macros monga zida zondifikitsa kufupi ndi cholinga changa-mosiyana ndi momwe ndinaliri kale. M'mbuyomu, ndimatha kutsatira zomwe ndimadya mwezi umodzi kapena iwiri mosavutikira, koma ndimakhumudwa ndikusiya. Ndikuyamba kumva kuti ndine wopanikizika ndikufunika kuwerengera chilichonse chomwe ndadya. Kapena ndimadzimva waliwongo pazomwe ndidadya ndikamacheza ndi anzanga ndikuganiza zongodumpha.

Nthawi ino, ndidapatsidwa upangiri ndi katswiri wazakudya kuti ndipitilize kuyesera kuti zikhululukidwe zikwaniritse zolinga zanga za tsikulo. Ndipo ngati iwo sanatero? Palibe chachikulu. Logani mulimonse, ndipo musamve chisoni nazo. Moyo ndi waufupi; kudya chokoleti, amirite? Ayi, sindinachite izi tsiku lililonse, koma kamodzi kapena kawiri pa sabata? Inde. Maganizo awa okhudza kutsata ndi chinthu chodziwitsa akatswiri okhudzana ndi kudya, chifukwa amakulolani kuti muphunzire kuchita zinthu mokhazikika mukugwirabe ntchito kuti mukwaniritse zolinga zanu.

Kelly Baez, Ph.D., L.P.C., katswiri wama psychology yemwe amachita masewera olimbitsa thupi athanzi. Amalimbikitsa kuwona kutsatira chakudya ngati bajeti. "Mutha kugwiritsa ntchito ma calorie momwe mungafunire, chifukwa chake ngati mukufuna kudya mchere, mutha kuchita izi osadzimenya," akutero. Kupatula apo, mukafika ku cholinga chanu, mwina mudzafuna kudya mchere womwe mumakonda, ndipo mutha kuphunzira momwe mungasangalalire pochita izi tsopano osati mtsogolo. Mfundo yofunika? "Kutsata zakudya ndi chida chabe," akutero Baez. "Ilibe chiweruzo komanso si bwana wanu ndi zakudya zanu." Kukhala ndi diary ya chakudya "chabwino" si njira yokhayo yokwaniritsira zolinga zanu.

Ndinasintha mawu anga.

Momwemonso, ndinasiya kukhala ndi "masiku achinyengo" kapena "kubera chakudya." Ndinasiyanso kuganizira zakudya "zabwino" ndi "zoipa." Sindinazindikire kuti mawuwa anali kundipweteka kwambiri mpaka nditasiya kuwagwiritsa ntchito. Masiku achinyengo kapena chakudya chabodza si kubera kwenikweni. Katswiri wazakudya aliyense angakuuzeni kuti zokonda zapanthawi zina zimatha ndipo ziyenera kukhala gawo lazakudya zilizonse zathanzi. Ndinaganiza zodziuza ndekha kuti kudya zakudya zomwe sizikugwirizana ndi zolinga zanga zazikulu kapena zopatsa mphamvu sizinali kunyenga, koma m'malo mwake, gawo lofunika la kadyedwe kanga katsopano. Ndinapeza kuti kukhala pansi ndikudya chinachake chimene ndinkachikonda kwambiri-chopanda chiwongolero, mosasamala kanthu kuti ndi chakudya chamtengo wapatali kapena ngati nthawi ina ndikanachiwona ngati "chakudya" choyipa-ndinawonjezerapo mafuta olimbikitsa ku thanki yanga. (Zambiri: Tiyenera Kusiya Kuyesa Kuganiza Zakudya Monga "Zabwino" Komanso "Zoipa")

Kodi kusinthaku kumachitika bwanji? Izi zimayamba ndikusintha mawu anu. "Mawu omwe mwasankha ndiofunikira," atero a Susan Albers, a Psy.D, Cleveland Clinic psychologist komanso wolemba mabuku asanu ndi amodzi odyera mosamala. "Mawu amatha kukulimbikitsani kapena kukung'ambani." Upangiri wake? "Tayani 'zabwino' ndi 'zoipa,' chifukwa ngati mutazembera ndi kudya chakudya 'choipa', mwamsanga chimafika pamtima kuti 'Ndine munthu woipa chifukwa chodya.'

M'malo mwake, akuwauza kuti ayesetse kupeza njira zina zosaganizira za chakudya. Mwachitsanzo, Albers akuwonetsa njira yoyimitsa. Zakudya zopepuka zobiriwira ndizomwe mungadye pafupipafupi kuti mukwaniritse zolinga zanu. Yellow ndi omwe amayenera kudyedwa pang'ono, ndipo zakudya zofiira ziyenera kukhala zochepa. Palibe ngakhale imodzi yomwe ili malire, koma imakwaniritsa zolinga zanu mosiyanasiyana.

Momwe mumalankhulira nokha pazakudya ndi nkhani. “Samalirani mmene mukumvera mukamalankhula wekha ponena za chakudya,” akutero Albers. "Ngati pali liwu lomwe munganene lomwe limakupangitsani kuti mukhale osakhazikika mkati, lembani m'maganizo. Pewani mawuwo, ndipo yang'anani mawu omwe akuvomereza komanso okoma mtima."

Ndinazindikira kuti sikelo sizinthu zonse.

Ndisanayambe ulendo wa miyezi isanu ndi umodzi, ndinali ndisanadzilemere zaka zambiri. Ndidatsatira upangiri wotsika sikeloyo chifukwa cha kupsinjika kosafunikira komwe kumatha kubweretsa. Kuponda pa sikelo nthawi zonse kunkachititsa mantha mumtima mwanga, ngakhale pamene ndinali wolemera kwambiri. Kodi ndikadakhala kuti ndidapeza kuyambira pomwe ndidapitilira? Zomwe zikanadzachitika ndiye? Ichi ndichifukwa chake lingaliro loti ndisadziyese ndekha linali losangalatsa kwambiri. Koma ndinazindikira kuti ngakhale kuti zimagwira ntchito kwa anthu ambiri, sizinali zogwira ntchito kwa ine. Ngakhale ndimachita masewera olimbitsa thupi, ndapeza kuti zovala zanga sizinali zokwanira ndipo ndinkakhala wosasangalala pakhungu langa.

Apanso ndikulimbikitsidwa ndi katswiri wazakudya, ndidaganiza zoyesa kuona sikeloyo ngati chida chimodzi mu pulojekiti yanga yochepetsera kunenepa m'malo mongokhala wopambana. Sizinali zophweka poyamba, koma ndinadzipereka kudziyesa ndekha kangapo pa sabata kuti ndiwone momwe ndimakhalira, kuphatikiza njira zina zambiri zomwe mungadziwire ngati mukuchepera thupi, monga kutenga miyeso yozungulira ndi zithunzi zopita patsogolo.

Sindinganene kuti zotsatira zake zidachitika nthawi yomweyo, koma nditaphunzira zinthu zosiyanasiyana zomwe zingakhudze kulemera kwanu kwamasiku angapo (monga kugwira ntchito molimbika kwambiri!), Ndinadzawona zomwe zikuchitika pamlingo ngati zochuluka za chidziwitso kuposa china chokhala ndi malingaliro. Nditawona kuti kulemera kwanga kukukwera, ndidadzilimbikitsa kuti ndipeze tanthauzo lomveka ngati, "Chabwino, mwina ndikukula minofu!" m'malo motengera zomwe ndimakonda, "Izi sizikugwira ntchito ndiye ndingosiya pano."

Zotsatira zake, izi zitha kukhala zabwino kwa anthu ena. Kafukufuku akuwonetsa kuti kudziyesa wekha pafupipafupi kumathandizira kupewa kunenepa, ndipo ndikatha izi, ndizikhala ndikudzilemera mokhazikika. Ngakhale kusankha kukhala gawo la moyo wanu kapena ayi ndikwanu, zinali zolimbikitsa kwambiri kuti ndiphunzire kuti zilibe mphamvu pamalingaliro anga mwachisawawa. (Zogwirizana: Chifukwa Chake Ndikuwona Katswiri Wothandizira Kuopa Kwanga Kupitilira Mulingo)

Ndinathetsa kuganiza "zonse kapena palibe".

Chinthu chomaliza chomwe ndinalimbana nacho m'mbuyomu chinali "kugwa pangolo" ndikusiya. Ngati sindingathe kumaliza mwezi wathunthu "ndikudya chakudya chopatsa thanzi" osazembera, ndikadakwanitsa bwanji kuchita izi nthawi yayitali kuti ndiziwona zotsatira za ntchito yanga yonse? Mutha kuzindikira izi ngati "zonse kapena zopanda pake" poganiza-lingaliro loti mukalakwitsa "pazakudya zanu, mwina mungayiwale zonsezo.

Kulingalira kumatha kukuthandizani kuswa izi. "Chinthu choyamba chomwe anthu angachite ndikuyamba kuyesetsa kuzindikira malingaliro 'onse kapena opanda kanthu' nthawi iliyonse akabwera," akutero Carrie Dennett, MPH, RDN, CD, katswiri wazakudya wophunzitsidwa kudya moyenera komanso woyambitsa Nutrition Wolemba Carrie. . "Kuzindikira ndi kuzindikira malingaliro amenewo mopanda chiweruzo, monga 'Inde, apa tikupitanso ndi zonse-kapena-nothingism,' ndiyeno kulola maganizo kupita m'malo mowanyalanyaza, kuwakana, kapena kulimbana nawo kungakuthandizeni kuyamba. ndondomeko,” adatero. (BTW, kafukufuku watsimikizira kuti positivity ndi kudzitsimikizira kumathandiza kulimbikitsa moyo wathanzi.)

Njira ina ndikutsutsa malingalirowo mwa kulingalira ndi kulingalira. "Pali kusiyana pakati pakudya keke imodzi ndi kudya makeke asanu, kapena kudya makeke asanu ndi kudya 20," akutero Dennett. "Sikuti chakudya chilichonse kapena chakudya chilichonse chimakhala ndi mwayi wopanga zisankho zomwe zikugwirizana ndi zolinga zanu, koma muli ndi mphamvu yosintha mukamadya ngati mukumva kuti mukuyenda njira yomwe simukufuna pitani." Mwanjira ina, kudya china chake chomwe simunakonzekere sizongoganizira zakumapeto kwa kulemera kwanu. Ndi mphindi yokha yomwe mwasankha kuchita zosiyana ndi zomwe mwakhala mukuchita kuyambira mutayamba kudya - ndipo ndizabwino.

Pomaliza, ndikofunikira kukumbukira kuti ungwiro sichinthu chothandiza kuchita bwino, Baez akutero. "Simwini makina; ndinu munthu wamphamvu yemwe mumakumana ndi zambiri zaumunthu, kotero ndizabwino-ngakhale zothandiza-kusokosera." Ngati mungayambe kuwona "zolakwitsa," "kutumphuka," ndikudya zikhululukiro ngati gawo la ndondomekoyi, mutha kudzimva kuti simukuwopsezedwa ndi njirayo.

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