Kuwongolera Kwanu Kudya Mwachilengedwe pa Tchuthi

Zamkati

• 1. Lembani zakudya
• 2. Dziwani za njala yanu
• 3. Idyani nthawi komanso zomwe mukufuna
• 4. Lekani kugwiritsa ntchito mawu oti 'zabwino' kapena 'zoipa' pofotokoza za inu nokha
• 5. Kumbukirani chidzalo chanu
• 6. Sangalalani ndi zakudya ndi mawonekedwe
• 7. Pezani njira zina zothanirana ndi zovuta
• 8. Thokozani chifukwa cha momwe thupi lanu limakutumikirirani
• 9. Finyani muzinthu zochepa
• 10. Idyani zakudya zosangalatsa ndi zathanzi

Kodi mumamverera ngati nyengo yatchuthi ndi malo okwirako mgodi pazolinga zanu zodyera? Ndikupanikizika kowonjezera komanso kutanganidwa - osanenapo za buffets - ngati mungadzikakamize kuti mukhale "abwino," mutha kukhala ndi mlandu waukulu pofika Tsiku la Chaka Chatsopano.

Mwamwayi, pali njira ina yolembera izi. Kudya mwachilengedwe (IE) kumapereka njira yolimbitsira zakudya zakusankha tchuthi mthupi lanu ndi m'maganizo mwanu, zomwe zimabweretsa chisangalalo chochulukirapo, kulakwa pang'ono, komanso thanzi labwino. Filosofi yazakudya 10 yomwe cholinga chake ndi kukonzanso malingaliro olakwika okhudzana ndi chakudya ndikukuwongolera kuti uzidya zokwanira.

Ngati simukudziwa kudya mwachilengedwe, mutha kuganiza kuti ndizofanana ndi kudya mwamaganizidwe. Ngakhale awiriwa amakhala ndi zochulukira zambiri, sizofanana ndendende.

Kudya mosamala kumachokera ku Chibuda ndipo kumalimbikitsa kupereka chidwi chanu chonse. Kudya mwachilengedwe ndi pulogalamu yokhazikika, yodziwika bwino yomwe idayambitsidwa ndi akatswiri azakudya Elyse Resch ndi Evelyn Tribole m'ma 1990. Zimatengera kulingalira njira yina yothetsera mavuto omwe amabwera mwamaganizidwe ndi chakudya.

Umu ndi momwe mungagwiritsire ntchito mfundo iliyonse ya IE kuti mukhale ndi thanzi labwino m'maganizo ndi m'thupi nthawi ino ya chaka.

1. Lembani zakudya

Gawo loyamba la kudya mwachilengedwe ndikukana chikhulupiriro chakuti muyenera kukhala pachakudya. Pakati pa maholide, ndizosavuta makamaka kugwidwa ndi malingaliro awa. Nthawi zambiri timadzilonjeza tokha, monga "Chaka chino, ndidzawerengera zopatsa mphamvu" kapena "Ndidya zomwe ndikufuna tsopano ndikuyamba kudya mu Januware."

Kudya mwachilengedwe akuti kuponya izi pazenera pazenera. Chifukwa chiyani? Anthu ali ndi waya wofuna kudya tikakhala ndi njala, ndipo ndizosatheka kuti tithetse zikwangwani izi. Ngakhale titakwanitsa kuchepetsa zopatsa mphamvu, kafukufuku akuwonetsa kuti patatha pafupifupi masabata awiri, thupi limayamba kusintha, kusunga m'malo mowotcha mphamvu zambiri, kusiya zomwe timayesetsa kuletsa.

Kuphatikiza apo, kupsinjika pazakusankha kwanu kumatha kupangitsa kuti thupi lanu limasule mahomoni omwe amapangitsa kudya kwambiri, malinga ndi.

M'malo mongokhala ndi chakudya chambiri nthawi zonse tchuthi, yesetsani kuphunzitsa malingaliro anu kuti mukhale ndi thanzi labwino komanso chakudya.

"Ndikofunika kukumbukira kuti thanzi silimangokhala kokha chifukwa chakuthupi, monga mayina abwino / oyipawa amatanthawuzira," akutero a Yaffi Lvova, RDN. "Tikazindikira zabwino zathanzi, zakuthupi ndi zamaganizidwe, zomwe zimabwera chifukwa chocheza ndi abwenzi komanso abale, timatha kupumula ndikulingalira tanthauzo lenileni la matchuthi."

2. Dziwani za njala yanu

Kulemekeza njala yanu kumatanthauza kuti mudzilole kudya pamene thupi lanu likukuwuzani kuti lifunika chakudya. Pa nthawi yonse ya tchuthi, pangani mfundo yolozera kuzinthu zanjala ndi zokwanira za thupi lanu. "Mukakhala paphwando la tchuthi, pumani kaye musanadye kuti mudziyang'ane nokha," akulangiza motero Lvova. "Paphwando lonseli, kumbukirani kukhudzidwa ndi zomwe mumanena ndikulemekeza njala yanu ndikukhuta."

Ndibwinonso kuchitapo kanthu popewa njala yochulukirapo - yomwe imadziwika kuti "hanger" - yomwe imatha kubweretsa kumwa mopitilira muyeso komanso kuwongolera malingaliro.

"Pokonzekera tchuthi, onetsetsani kuti mukudya chakudya chokhazikika komanso zokhwasula-khwasula," akutero a Lvova. "Ngati mukusamalira ana, kuwadyetsa ndi chikumbutso chachikulu kuti mukhale pansi nokha ndikusamalira zosowa zanu."

Kusunga zakudya zabwino, zabwino m'khitchini yanu, kapenanso m'galimoto yanu, kungakutetezeni kuti musakhale olusa.

3. Idyani nthawi komanso zomwe mukufuna

Malinga ndi njira yodziwira kudya, muli ndi chilolezo chodya chakudya chilichonse nthawi iliyonse. Pokhapokha mutakhala ndi choletsa kuchipatala kapena pachikhalidwe, sikoyenera kudziletsa kuti musadye zakudya zina patchuthi kapena nthawi ina iliyonse.

Kuchita izi mwachidziwikire wonjezani zokhumba zanu ndikupanga malingaliro akusowa. Ichi si chowiringula pakudya mopanda malire. Zimangokulolani kusankha zomwe mukufuna kudya, ndi zomwe simukufuna, kutengera njala yanu.

4. Lekani kugwiritsa ntchito mawu oti 'zabwino' kapena 'zoipa' pofotokoza za inu nokha

Pamene mawu m'mutu mwanu amanong'onezana munali "oyipa" chifukwa mudadya mpukutu wamadzulo - ndi batala, inunso! - ndiwo apolisi azakudya. Kwa ambiri a ife, wolamulira wamkati wodandaula amaba chisangalalo chokhudza kudya tchuthi. Koma kudya mwachilengedwe kumapereka ufulu ku zovuta izi.

"Mutha kukhala ndi chakudya chilichonse chomwe mungakonde, m'chigawo chomwe mukuona kuti ndi choyenera kwa inu, osadziimba mlandu kapena manyazi," atero a Monica Auslander Moreno, MS, RD, LD / N a RSP Nutrition. “Munthu yekhayo amene wakupalamula mlandu kapena wamanyazi ndi iwe. Pamapeto pake, muli ndi mphamvu pamalingaliro anu pankhani yazakudya komanso thupi lanu. ”

Tsoka ilo, nthawi ya tchuthi, ena akhoza kuyesanso kusankha zakudya zanu. Koma simuyenera kutsatira malamulo a wina aliyense kapena kupanikizika pakudya kwanu.

Ngati wina m'banjamo aweruza zomwe zili mu mbale yanu, sinthani nkhaniyo kapena kuwauza kuti siudindo wawo zomwe mumadya. Ndipo ngati wina akupatsani chidutswa cha chitumbuwa simukumva kuti mukudya, ingokanani mwaulemu - palibe chifukwa chofunira. Ndi thupi lanu ndipo ndi chisankho chanu.

5. Kumbukirani chidzalo chanu

Monga momwe ndikofunikira kutsatira njala yanu, ndikofunikira kuti muzisunga bwino. Pali mipata yambiri yodyera nthawi ya tchuthi kuposa nthawi zina pachaka, koma sizitanthauza kuti muyenera kusiya zomwe mwapanga.

Kuti muzikumbukira, yesetsani kukhazikitsa zidziwitso pafoni yanu kuti mudzikumbukire kuti muwonetsetse bwino nthawi yonse ya tchuthi. Kapena, pamsonkhano wotanganidwa, pangani nsonga yakukhala pansi ndi mbale yanu pamalo opanda phokoso. Izi zitha kuchepetsa zosokoneza, kukuthandizani kuti mukhale osakhutira.

Ngakhale mutha kumaliza kumwa mopitirira muyeso, sikoyenera kudzipweteka nokha. "Nthawi zina, umadya utakhuta kale," akutero Lvova. “Nthawi zina uku ndi chisankho chanzeru, ndipo nthawi zina chimakunyenganso. Zochitika zonsezi mwina zichitike nyengo ino. Ndipo safunanso ulendo wolakwa. ”

6. Sangalalani ndi zakudya ndi mawonekedwe

Palibe nthawi yabwinoko kuposa nyengo ya tchuthi yoti muziyang'ana chisangalalo pakudya! Kusankha zokonda zokoma ndi njira yabwino kudya chakudya chokwanira. Pochepetsa pang'onopang'ono ndikupatsa chakudya chidwi chanu chonse, mudzakhala ndi zokoma ndi mawonekedwe ake mokwanira. Mwanjira iyi, mwina simungapitirize kudya kukhuta kale.

Maholidewa amatipemphanso kuti tizindikire gawo la chakudya pachikondwerero. "Ganizirani za chisangalalo chomwe chakudya chimabweretsa ku banja lanu," amalimbikitsa Moreno. “Ganizirani kaphikidwe komanso kukongola kwa chakudya.”

7. Pezani njira zina zothanirana ndi zovuta

Palibe amene angakane kuti malingaliro amatha kuthamanga kuyambira Novembala mpaka Januware. Mavuto ovuta pabanja, kusungulumwa, kapena mavuto azachuma ndizokwanira kutipangitsa kufuna kufooka ndi mbale yathunthu ya makeke kapena galoni la eggnog. Kudya mwachilengedwe kumalangiza kukonza zosakhazikika mwanjira zina.

Mukamayesedwa kuti "mudye momwe mumamvera," taganizirani zomwe ena amapanikizika amakuthandizani. Kodi mumamva bwino mukangoyenda mofulumira kapena mwaimbira foni mnzanu? Mwina mutha kuchita nawo zosangalatsa zomwe mumakonda kapena kukhala ndi nthawi yayitali m'chilengedwe. Sankhani njira yabwino yolimbanirana ndi vuto lanu yomwe ingakupangitseni kuti mukhale otsitsimulidwa, osalemedwa ndi liwongo.

8. Thokozani chifukwa cha momwe thupi lanu limakutumikirirani

Mukakumana ndi bwenzi lanu labwino kwambiri laku sekondale kapena kucheza ndi msuwani wanu wa 0 mukakhala kunyumba kutchuthi, mutha kuyesedwa kuti mufanizire thupi lanu ndi lawo. Koma kudya kwachilengedwe kumakulimbikitsani kuti mulandire mapulani anu apadera. Momwe mungasirire mawonekedwe ena, ndikukhumba kuti thupi lanu liziwoneka ngati lawo sizowona.

"Thupi / thupi lanu limakhala 80 peresenti yodziwika bwino," akutero Moreno. “Chikhalidwe cha zakudya chingakuuzeni kuti ndikosavuta kusintha kukula ndi mawonekedwe anu. Zachisoni izi sizowona kwa anthu ambiri. Chowonadi ndichakuti mutha kusintha ndikuwongolera machitidwe anu azaumoyo, mosasamala kanthu za kukula / mawonekedwe a thupi lanu. "

Yang'anani pa zomwe mumakonda yanu thupi m'malo mwake ndikuthokoza chifukwa cha momwe limakutetezerani.

9. Finyani muzinthu zochepa

Kuchita masewera olimbitsa thupi a mtundu uliwonse kumachepetsa kutulutsa kwanu mahomoni opsinjika ndikutulutsa ma endorphin, othandizira thupi mwachilengedwe. Ngakhale zitha kukhala zovuta kupeza nthawi yolimbitsa thupi munthawi yotanganidwa iyi, ngakhale ntchito zochepa zingakulitseni bwino.

Gwirani nyimbo mukakonzekera chakudya cha tchuthi. Pumulani pakakulunga mphatso kuti muchite kanema wa yoga wa miniti 10. Funsani ngati msonkhano watchito ungakhale msonkhano woyenda.

Mutha kupangitsa kuti banja lonse litenge nawo gawo poyambitsa mwambo watsopano, wokondwerera tchuthi, monga kuyimba mafuta, kuyenda maulendo atatha kudya, kapena kukonza zovuta zapa banja.

10. Idyani zakudya zosangalatsa ndi zathanzi

Kudya bwino ndikudya zonse zosangalatsa komanso thanzi. Khulupirirani kapena ayi, simuyenera kudya "mwangwiro" kuti mukhale ndi thanzi labwino. Nthawi yonse ya tchuthi, ganizirani momwe zakudya zanu zimakulimbikitsirani komanso zimakusangalatsani m'malo momwe zingasinthire kunenepa kapena mawonekedwe.

Ndipo kumbukirani uphungu uwu kuchokera kwa omwe anayambitsa kudya mwachilengedwe: "Ndi zomwe mumadya mosasinthasintha pakapita nthawi zomwe ndizofunika. Kupita patsogolo, osati ungwiro, ndicho chofunikira. ”

Sarah Garone, NDTR, ndi wolemba zaumoyo, wolemba zaumoyo pawokha, komanso wolemba mabulogu azakudya. Amakhala ndi amuna awo ndi ana atatu ku Mesa, Arizona. Mupezeni akugawana zambiri zaumoyo ndi thanzi komanso (makamaka) maphikidwe athanzi ku Kalata Yachikondi ku Chakudya.