Ungakunqanda Kanjani Ukulangazelela Ukudla Lapho Uzizwa Ungalawuleki

-Delile

• Umqedazwe Odla Ngokudla Kakhulu
• Lobu Ubuchopho Bakho Ekudleni
• Indlela Esibambeke Ngayo Ekudleni
• Indlala Ayisakwazi Ukulawuleka? Zama Lezi Zeluleko Zokunciphisa Ukudla
• Buyekeza kwe-

Igama lami nginguMaura, futhi ngiwumlutha. Into engiyikhethayo ayiyona ingozi njenge-heroin noma i-cocaine. Cha, umkhuba wami ... ibhotela lamantongomane. Ngizizwa ngithuthumela futhi ngiphuma ezinhlotsheni njalo ekuseni kuze kube yilapho ngilungisa, empeleni ngigcoba ukolweni ophelele ngejamu lejingijolo. Ezimweni eziphuthumayo, kepha ngiwukhipha ngqo kusuka embizeni.

Kepha kunokunye okungaphezu kwalokho. Bheka, ngingahlanya ngakho lapho isifiso sami sokudla singalawuleki. Isoka lami lokugcina laqala ukungibiza ngomdidiyeli we-PB ngemuva kokubona ezinye zezindlela zami ezihlukile zokuziphatha: Ngigcina inqwaba yeziqukathi ezingekho ngaphansi kwezintathu ekhabetheni lami — izipele zokwenza lapho ngiqeda eyodwa efrijini.(I-Psst ... yingakho kuwumqondo omubi ukuqhathanisa imikhuba yokudla yabangane bakho neyakho.) Ngibonile ngempelasonto yami yokuqala efulethini lakhe ne-Trader Joe's Creamy ne-Salted esikhwameni sami sobusuku bonke. Futhi nganamathisela imbiza endaweni yamagilavu ​​ngaphambi kokuba sihambe ohambweni lwethu lokuqala. "Yini enikezayo?" wabuza. Ngamtshela ukuthi ngizoba nokuncibilika uma ngike ngaphelelwa. "Uyalutheka!" waphendula. Ngahleka; bekungekhona lokho ukweqisa kancane? Ngakusasa ekuseni, ngalinda waze wangena eshaweni ngaphambi kokuba ngimbe esinye futhi isitsha se-PB emthwalweni wami futhi ngintshontshe izipuni ezimbalwa. (Okuhlobene: Konke Odinga Ukukwazi Ngamantongomane Amabhotela)

I-ex yami ibikade ithanda okuthile. Ucwaningo olushaqisayo luthole ukuthi indlela abanye abantu abasabela ngayo ekudleni ifana kakhulu nendlela abasebenzisa kabi izidakamizwa abasabela ngayo ezidakamizweni abazihilele. Ukwengeza, inani lochwepheshe likholelwa ukuthi izinga lokuluthwa kokudla e-United States lingase libe ubhubhane.

"Ukudla ngokweqile nokukhuluphala kubulala okungenani abantu baseMelika abangu-300,000 minyaka yonke ngenxa yezifo ezifana nesifo sikashukela, isifo senhliziyo nomdlavuza," kusho uMark Gold, M.D., umbhali wencwadi. Ukudla Nokulutheka: Ibhuku Eliphelele. "Nakuba kungekho owazi kahle ukuthi bangaki balabo bantu abangase babe imilutha yokudla, silinganisela ukuthi yingxenye yabo bonke."

Umqedazwe Odla Ngokudla Kakhulu

Abesifazane bangaba sengozini enkulu kakhulu: amaphesenti angama-85 alabo abajoyina i-Overeaters Anonymous ngabesifazane. "Amalungu ethu amaningi athi azimisele ngokudla nokuthi acabanga njalo ngokuthi yini azoyithola ngokulandelayo," kusho uNaomi Lippel, umphathi wezinhlangano. "Baphinde bakhulume ngokudla baze babe nenkungu - baze badakwe."

Ucwaningo olushaqisayo luthole ukuthi indlela abanye abantu abaphendula ngayo ekudleni icishe ifane nendlela abahlukumeza ngayo izidakamizwa abasabela ngayo ezidakamizweni ababhajwe kuzo.

Thatha u-Angela Wichmann waseMiami, owayevame ukudla ngokweqile waze wangakwazi ukucabanga kahle. "Ngingadla cishe noma yini ngokuphoqelelwa," kusho u-Angela, oneminyaka engu-42, ongumakhi wezakhiwo futhi enesisindo esingamakhilogremu angu-180. "Ngangithenga ukudla okungenamsoco ngikudle emotweni noma ngikudle ekhaya ngasese. Engikuthandayo bekuyizinto ezinoshukela ezifana ne-M & M noma ama-chips. Nabenza ama-cracker bazokwenza ubuqili." Wayehlala ezizwa enamahloni futhi ezisola ngenxa yesifiso sakhe sokungabi namandla okulawula empilweni yakhe.

"Nganginamahloni ukuthi angikwazanga ukuzibamba. Ezimweni eziningi zokuphila kwami ​​ngiye ngakwazi ukufeza noma yini engangizimisele ukuyifinyelela—ngineziqu ze-Ph.D., futhi ngigijime umjaho webanga. inkinga yokudla bekungolunye udaba ngokuphelele, ”usho kanje.

Lobu Ubuchopho Bakho Ekudleni

Ochwepheshe baqala manje ukuqonda ukuthi kubantu abanjengo-Angela, ukuphoqeleka kokudla ngokweqile kuqala ekhanda, hhayi esiswini.

UNora D. Volkow, M.D., umqondisi weNational Institute on Drug Abuse uthi: "Sithole ukuthi banokukhubazeka kwezinye izijikelezo zobuchopho ezifana nezalabo abasebenzisa kabi izidakamizwa." Isibonelo, ucwaningo lubonise ukuthi abantu abakhuluphele ngokweqile, njengezidakamizwa, bangaba nama-receptors ambalwa ebuchosheni babo be-dopamine, ikhemikhali eliveza imizwa yenhlalakahle nokwaneliseka. Ngenxa yalokho, imilutha yokudla ingadinga okwengeziwe kokuzijabulisa — njenge-dessert — ukuze izwe kahle. Banenkinga yokumelana nezilingo. (Okuhlobene: Ungakuthola Kanjani Ukulangazelela, Ngokusho Kwezazi Zokulahlekelwa Isisindo)

“Abaningi bakhuluma ngokuhalela ukudla; ​​ngokukweqisa naphezu kweqiniso lokuthi bayazi ukuthi kuyingozi kangakanani empilweni yabo; ngezimpawu zokuyeka njengobuhlungu bekhanda uma beyeka ukudla izinto ezithile, njengamaswidi anoshukela omningi,” kusho uChris E. Stout, isikhulu. umqondisi wokuzijwayeza nemiphumela eTimberline Knolls, isikhungo sokwelapha ngaphandle kweChicago esisiza abesifazane ukuba banqobe izinkinga zokudla. Futhi njengesidakwa, umlutha wokudla uzokwenza noma yini ukuthola ukulungiswa. "Sivame ukuzwa iziguli zifaka amakhukhi ezicathulweni zazo, ezimotweni zazo, ngisho nasemishayweni yegumbi elingaphansi," kusho uStout.

Kuvela ukuthi iqhaza lobuchopho ekuthatheni isinqumo sokuthi sidlani nokuthi kungakanani esikudlayo lidlula lokho ososayensi abaningi abake bakucabanga. Ocwaningweni olwenzeka e-Brookhaven National Laboratory yoMnyango Wezamandla wase-US, umphenyi oyinhloko uGene-Jack Wang, MD, kanye nethimba lakhe bathole ukuthi lapho umuntu okhuluphele egcwele, izindawo ezahlukene zobuchopho bakhe, kuhlanganise nesifunda esibizwa ngokuthi i-hippocampus, zisabela indlela efana ngokumangazayo nalokho okwenzekayo lapho umuntu osebenzisa kabi izidakamizwa ekhonjiswa izithombe zezidakamizwa.

Esifundweni esibuhlungu eMnyango Wezamandla wase-Brookhaven National Laboratory eMnyangweni Wezamandla waseMelika, umphenyi oyinhloko uGene-Jack Wang, MD, nethimba lakhe bathola ukuthi lapho umuntu okhuluphele egcwele, izindawo ezahlukahlukene zobuchopho bakhe, kufaka nesifunda esibizwa nge-hippocampus, indlela efana ngokumangazayo nalokho okwenzekayo lapho umuntu osebenzisa kabi izidakamizwa ekhonjiswa izithombe zezidakamizwa.

Lokhu kubalulekile ngoba i-hippocampus ayigcini nje ngokulawula izimpendulo zethu zemizwa nenkumbulo kodwa futhi idlala indima ekutheni kungakanani ukudla esikudlayo. Ngokusho kukaWang, lokhu kusho ukuthi esikhundleni sokusitshela ukuthi sidle kuphela lapho silambile, ubuchopho bethu benza ukubala okuyinkimbinkimbi kakhulu: Babheka ukuthi sicindezeleke kangakanani noma sikhathazekile kangakanani, ubukhulu besidlo sethu sokugcina nokuthi kuhle kangakanani kusenze sazizwa, kanye nenduduzo esiyitholile esikhathini esidlule ngokudla ukudla okuthile. Okulandelayo okwaziyo, umuntu ojwayele ukudla ngokweqile uphonsa ibhokisi lika-ayisikhilimu nesikhwama sama-chips.

Ku-Angela Wichmann, ukuphatheka kabi ngokomzwelo okwaholela ekuzitheleni ngokweqile: “Ngakwenza ukuze ngizizwe ngindikindiki lapho izinto zingehlisa, njengobudlelwano, isikole, umsebenzi, nendlela engangingakaze ngibonakale ngigcina isisindo sami siqinile,” usho kanje. . (Bheka inganekwane engu-#1 mayelana nokudla okungokomzwelo.) Eminyakeni emibili edlule, u-Angela wajoyina iqembu lokuzisiza labadla ngokweqile futhi wehla cishe ngamakhilogremu angu-30; manje unesisindo esingu-146. U-Amy Jones, 23, waseWest Hollywood, eCalifornia, uthi isifiso sakhe sokudla sidalwa isithukuthezi, ukungezwani nemicabango engalawuleki. “Angizange ngiyeke ukucabanga ngokudla engangikufuna kwaze kwaba yilapho sengikudla,” kuchaza u-Amy, ozibheka njengomlutha kashizi, pepperoni, namakhekhe kashizi—ukudla unina akwenqabela ngokuqinile lapho esemusha ekhuluphele.

Indlela Esibambeke Ngayo Ekudleni

Ochwepheshe bathi izimpilo zethu ezimatasa, eziminyene zingakhuthaza ukuluthwa ukudla. "AbaseMelika abavamile ukudla ngoba balambile," kusho uGold. "Badla ubumnandi, ngoba bafuna ukukhulisa imizwa yabo, noma ngoba bacindezelekile." Inkinga ukuthi ukudla kugcwele kakhulu (ngisho nasehhovisi!) Ukuthi ukuzitika ngokweqile kuba ucezu lwekhekhe. "AmaNeanderthal bekufanele azingele ukuthola ukudla kwabo, futhi ngokwenza lokho bazigcina besesimweni esihle," kuchaza uGold. "Kodwa namhlanje, 'ukuzingela' kusho ukushayela esitolo bese ukhomba okuthile ebhusha."

Izimpawu ezingokwengqondo ezisikhuthaza ukuba sizidle zihlobene naleyo mikhuba yasendulo yokusinda: Ubuchopho bethu buthela imizimba yethu ukuthi igcine uphethiloli omningi, uma kungenzeka kuthathe isikhathi ngaphambi kokuba sithole ukudla okulandelayo. Leyo drayivu inamandla amakhulu kangangokuba kwabanye abantu okudingekayo nje ukubona indawo yokudlela oyithandayo ukuze uqale ukuzitika ngotshwala, kusho uGold. "Uma leso sifiso sesiqalisiwe, kuba nzima kakhulu ukusicindezela. Imilayezo etholwa ubuchopho bethu ethi, 'Sengisuthise' ibuthakathaka kakhulu kunaleyo ethi, 'Yidla, yidla, yidla.'

Futhi masibhekane nakho, ukudla sekuthandeka kakhulu futhi kunambitheka kangcono kunangaphambili, okusenza sikufune kakhulu nakakhulu. UGolide uthi ukubonile lokhu kuboniswe elebhu yakhe. "Uma igundane linikezwa isitsha esigcwele okuthile okumnandi futhi okungajwayelekile, njengenkomo kaKobe, uzozitholela yona kuze kungabikho noyedwa osele - okufana nalokho ebengakwenza uma enikezwa umuthi ogcwele i-cocaine. Kodwa phaka Umnike isitsha segundane elidala futhi uzodla kakhulu njengoba edinga ukuqhubeka nokugijima esondweni lakhe lokuzivocavoca. "

Ukudla okune-carbs namafutha amaningi (cabanga: ama-french fries, amakhukhi, noshokoledi) yikhona okungenzeka kube umkhuba, nakuba abacwaningi bengakazi ukuthi kungani. Enye inkolelo ithi lokhu kudla kuvusa izifiso ngoba kubangela izipikha ezisheshayo futhi ezimangazayo kushukela wegazi. Ngendlela efanayo nokubhema i-cocaine kungumlutha kakhulu kunokuyihogela ngoba ifaka umuthi ebuchosheni ngokushesha futhi umphumela uzwakala ngamandla, abanye ochwepheshe bacabanga ukuthi singabanjwa ukudla okudala ushintsho olusheshayo, olunamandla emizimbeni yethu. (Okulandelayo: Ungawunciphisa Kanjani Ushukela Ezinsukwini ezingama-30 — Ngaphandle Kokuhlanya)

Njengamanje, uma ukhuluphele, ungase ucabange ukuthi akudingeki ukhathazeke nganoma yini ehlobene nesifiso sokudla esingalawuleki. Akulungile. "Noma ngubani wethu angaba ngumuntu odla ukudla okuphoqelelwe," kusho uVolkow. "Ngisho nomuntu onesisindo esilawulwayo angaba nenkinga, nakuba engase angakuboni ngenxa ye-metabolism ephezulu."

Ngakho-ke ingabe ngiwumlutha webhotela lamantongomane — noma ngisengozini yokuba yilo? "Kufanele ukhathazeke uma ingxenye enhle yosuku lwakho igxile kumkhuba wakho wokudla," kusho uStout. "Uma ukudla kulawula imicabango yakho, khona-ke unenkinga." Phew! Ngokwalezo zimo, ngilungile; Ngicabanga nge-PB kuphela lapho ngivuka. Manje ngubani osengozini? Noma ubani oqamba amanga ngokuthi kungakanani ukudla akudlayo—ngisho nemicu emincane—kufanele aqaphele,” kusho uStout. "Kuyinkinga futhi uma efihla ukudla, uma njalo edla ngokwanele ukuze azizwe engakhululekile, uma ezigcwala njalo aze afike ezingeni lapho kumenza alale kabi, noma uma ezizwa enecala noma enamahloni ngokudla."

Ekugcineni, uma uzama ukunqoba umkhuba wokudla, ungapheli amandla. "Uma usuhlakulele imikhuba enempilo, kuzwakala kukuhle ukungadli ngokweqile ngendlela obekuzwakala ngayo ukukwenza," kusho uLisa Dorfman, R.D., isazi sokudla futhi ungumnikazi we-The Running Nutritionist.

Indlala Ayisakwazi Ukulawuleka? Zama Lezi Zeluleko Zokunciphisa Ukudla

Uma ungenayo inkinga yokudla okuphoqayo, zicabange unenhlanhla. Noma kunjalo, ochwepheshe bathi kubalulekile ukuthatha izinyathelo zokugwema ukuthuthuka. "Kunzima ukukhahlela umlutha wokudla kunotshwala noma izidakamizwa," kusho uDorfman. "Awukwazi ukusika ukudla empilweni yakho; uyakudinga ukuze uphile."

Lapha, amasu ayisikhombisa okuthi ungayinqanda kanjani indlala futhi ubuyisele ukudla kwakho ngaphansi kolawulo.

1. Yenza uhlelo bese unamathela kulo. Ukusebenzisa ukudla okuyisisekelo okufanayo isonto nesonto kuzokusiza ukuthi ungacabangi ngokudla njengemivuzo, kusho uDorfman. "Ungalokothi usebenzise ukuphatha okufana no-ayisikhilimu njengesipho kuwe ngemuva kosuku olunzima." Zama le nselele yezinsuku ezingama-30 yokwakheka kwepuleti lakho ukuze ube nokuhlela okuhle kokudla.
2. Musa ukugijimela ekubalekeni. Ubuchopho bethu buzizwa buthakathaka uma singahlali phansi etafuleni ngemfoloko esandleni, kusho uStout. Kufanele udle ibhulakufesi nedina ekhishini lakho noma egumbini lokudlela kaningi ngangokunokwenzeka, ungeza uDorfman. Uma kungenjalo, ungase ugcine usuzilungiselela ukudla noma nini, noma kuphi—njengalapho ulele kusofa ubukele i-TV.
3. Gwema ukuqhuma emotweni. "Ukhalo lwakho luzokubala njengokudla, kepha ubuchopho bakho ngeke," kusho uStout. Hhayi lokho kuphela, kepha ungasheshe uqeqeshwe, njengenye yezinja zikaPavlov, ukuze udle noma nini lapho uhamba ngemuva kwesondo. “Ngendlela efanayo nabantu ababhemayo bafuna ugwayi njalo uma bephuza, kulula ukujwayela ukuba nokudla njalo uma usendleleni,” usho kanje.
4. Yidla isidlo esilula imizuzu engama-30 ngaphambi kokudla. Kungathatha isikhathi esingangengxenye yehora ukuthi izimpawu zokugcwala zihambe zisuka esiswini ziye ebuchosheni. Uma uqala ukudla ngokushesha, kusho uDorfman, isisu sakho sizosheshe sifike nomyalezo ebuchosheni bakho wokuthi usudle ngokwanele. Zama i-apula noma izaqathe ezimbalwa nezipuni ezimbalwa ze-hummus.
5. Gcoba izingcaphuno zakho zokudla. "Uma ungeke ukwazi ukulawula ukunganaki kwakho uma ubuke isikhathi sokuqala, ungahlali phambi kwethelevishini ngesitsha sokudla okulula," kusho uDorfman. (Okuhlobene: Ingabe Ukudla Ngaphambi Kokulala Empeleni Akunampilo?)
6. Nciphisa izitsha zakho. "Ngaphandle kokuthi amapuleti ethu agcwele, sivame ukuzizwa sikhohlisiwe, ngathi asidlanga ngokwanele," kusho uGold. Ukulangazelela kungalawuleki? Sebenzisa isidlo se-dessert ukungena kwakho.
7. Ukuzivocavoca, ukuzivocavoca, ukuzivocavoca. Izokusiza ukuthi ugcine isisindo esinempilo, futhi ingavimbela ukudla okuphoqelela ngoba, njengokudla, kukhiqiza ukukhululeka kwengcindezi nokuzizwa uphilile, kusho uDorfman. UGold uyachaza, "Ukuvivinya umzimba ngaphambi kokudla kungasiza kakhulu. Uma umzimba wakho uvuseleleka, ungathola isibonakaliso sokuthi 'ngigcwele' ngokushesha, yize singenasiqiniseko sokuthi kungani."

Buyekeza kwe-