Kungani Ukudla Ukudla Kungazukusiza Ukunciphisa Isisindo

-Delile

• Buyekeza kwe-

"Into eyodwa usaziwayo we-XYZ ayeke ukudla ukuze abukeke kahle." "Sika ama-carbs ukuze wehlise amakhilogremu ayi-10 ngokushesha!" "Lungisa umzimba wehlobo ngokususa ubisi." Uzibonile izihloko zezindaba. Uzifundile izikhangiso, futhi, he, mhlawumbe uke wacabanga noma wazama enye yalezi zindlela ezinhle kakhulu zokuba yiqiniso ngokwakho. Ngiqonda ngokuphelele ukuthi kungani. Siphila esikweni eligxile ekudleni, lapho izithombe zabesifazane abane-abs yokubulala kanye "nokulungiswa okusheshayo" okubenza bakwazi ukusiza ukuthengisa omagazini, imikhiqizo, kanye nezifiso. Empeleni kungesinye sezizathu esenze ngashintsha imisebenzi ukuze ngibe udokotela wezokudla obhalisiwe. Hhayi ukusiza ngokulungiswa okusheshayo, kepha okuphambene nalokho. Ngaba uchwepheshe wezokudla ukuze ngisize abantu bafunde ukuthi yini ngempela kuthatha ukuze ube nempilo. Futhi ukuqeda ukudla noma ukudla okunzima ukwehlisa amakhilogremu ngokushesha kuyindlela ezohluleka kaninginingi. (Nawa amanye amaphutha okudla aphelelwe yisikhathi okudingeka uyeke ukuwenza unomphela.)

Okokuqala, ake siphume obala. Ngingumuntu odla imifino kuphela.

Kungenzeka ukuthi ucabanga ukuthi kuwukuzenzisa kimina ukukhuluma ngokumelene nokudla okudlayo uma ngisika lonke iqembu lokudla. Futhi ungase ube nephuzu. Kepha isinqumo sami sokungayidli inyama asihlangene nokwehlisa isisindo somzimba. Eqinisweni, njengomuntu owaziyo ukuthi kunjani ukuqeda iqembu lokudla, ngiyazi ukuthi akuncibiliki ngomlingo amakhilogremu. Ngiyabona futhi ukuthi izidlo zokuqeda ziyadingeka kwezokwelapha eqenjini elikhulu labantu. Isibonelo, labo abanezifo zamathumbu ezicasulayo balandela ukudla okuphansi kwe-FODMAP ukusiza ukunciphisa izimpawu. (Bona ukuthi kwenzekeni lapho omunye umhleli ezama indlela yokudla ezama ukuxazulula izinkinga zakhe zesisu.) Labo abanesifo se-celiac abakwazi ukudla i-gluten. Abantu abanesifo sikashukela kufanele babuke ukuphuza kwabo ushukela okwengeziwe. Abanye abantu abanomlando wokuba nomfutho wegazi ophakeme badinga ukuqaphela usawoti ekudleni kwabo. Futhi masingakhohlwa ngokungezwani kokudla okwesabekayo futhi kwesinye isikhathi okubulalayo. Kubantu abanale mibandela, izidlo zokuqeda ziyadingeka. Abawaqedi amaqembu okudla ngenhloso yokwehlisa isisindo, kodwa ngenhloso yokuthi bahlale bephila futhi bazizwe bephilile.

Ngikhuluma ngokusebenzisa ukudla okuqeda isikhathi esifushane noma eside njengendlela yokwehlisa isisindo.

Manje uma ucabanga, "Hhayi-ke umngane wami othandekayo uyekile ukudla i-gluten futhi walahlekelwa amakhilogremu angu-25," ngizovuma ukuthi kukhona abantu laphaya abaqeda i-gluten / ushukela / ubisi / njll. ekudleni kwabo futhi bancipha emzimbeni. (Uyakhumbula lapho u-Khloé Kardashian efaka ikhredithi ku-dairy ngokumsiza ukuba ehle ngamakhilogremu angu-35?) Kulabo bantu, ngiyanibingelela. Kepha ngibheja ukuthi bekungelula. Wena uhlukile, hhayi umthetho. Ake ngikutshele ukuthi kungani.

Nakuba sonke sifuna ukulungiswa okusheshayo kwehle ngamaphawundi angu-10 futhi kubukeke kukuhle kumajini ethu, leyo unicorn ayikho nje. Uma bekwenza, sonke besizobukeka njengoJessica Alba noKate Upton. Esikhundleni salokho, ukunciphisa umzimba kudinga ukusebenza kanzima kanye "nokuguqulwa kokuziphatha." Leli gama le-jargony livela kakhulu ezweni lomsoco. Yinye esetshenziswa ongoti bezokudla kanye nabanye ochwepheshe bezempilo ukuchaza ukuthi basiza kanjani abantu ukuthi behlise isisindo futhi bangasondeli—futhi kube yindlela efakazelwe yokwehlisa isisindo kusukela ngeminyaka yawo-1970s.

Kalula nje, leli gama lisho ushintsho ekuziphatheni kwakho, hhayi nje into elula, njengokusika iqembu lokudla. Ucwaningo luthole ukuthi lezi zinguquko zokuziphatha kufanele zigxile ekungeneleleni ngokwengqondo. Empeleni, ukubuyekezwa okusanda kushicilelwa kubanga ukuthi ukwelashwa kokuqonda nokuziphatha kuyindlela yokungenelela ekhethwa kakhulu yokwelapha ukukhuluphala. Ngamanye amazwi, ukuziphatha okushintshiwe akuhlangene nokunqamula ukudla okukodwa empilweni yakho. Esikhundleni salokho, ukungenelela kokuziphatha kusiza abantu ukuthi babone ukuthi kungani behlala bekhetha lokho kudla kwasekuqaleni.

Manje ngabe lokhu kubukeka kanjani empeleni? Uke wenza isimemezelo esihle njengokuthi "Angisaphinde ngidle i-brownie"? Ukuguqulwa kokuziphatha kumayelana nokucabanga ukuthi kungani ukhethe i-brownie. Ingabe wawukhathazekile ngaleso sikhathi futhi udla ngaphandle kwengcindezi? Ingabe ama-brownies akusiza ukuba ubhekane nezinye izimo ezingabandakanyi ukudla? Lapho usuzibonile lezo zimilo, kuba lula ukwenza izinguquko ukugwema lezo zenzo.

Ukuguqulwa kokuziphatha kungafaka nemfundo yesikhathi eside yokudla okunomsoco. Kunokuba unqande ukudla okukodwa ngenxa yokuthi kunama-kilojoule amaningi, kungcono ukufunda ngemisoco evela kulokho kudla futhi uthole ukuthi ungakwenza kanjani konke ukudla kulingane nokudla okunempilo nendlela yokuphila. Le ndlela ayizukukusiza kuphela ukuthi uzizwe uncishwa kancane, kepha izokusiza wenze ukukhetha okungcono ngokuhamba kwesikhathi. Kungase kuzwakale njengokusho okuthile, kodwa ukwehla kwesisindo kuwuhambo. Akuyona into ongayishintsha ngolunye usuku ukuze wehlise kalula amaphawundi angama-20. Ngiyazi ukuthi "uyakwazi" lokhu, kodwa kulula kakhulu ukukholelwa ukuthi yini ezwakala ilula futhi ishesha kunokuthile okubukeka njengokuzikhandla. Ukwehla kwesisindo noma ukuzilolonga akwenzeki ngokusika ngokungekho emthethweni ukudla okubomvu, isitashi, imikhiqizo yobisi, i-gluten noma yini enye eyingxenye yokudla okunempilo, okunempilo. Kwenzeka ngesikhathi, amandla, nokusebenza kanzima. (Okuhlobene: Lokho Abantu Abangaqapheli Lapho Bakhuluma Ngesisindo Nempilo)

Manje-ke? Nazi ezinye izindlela ezifakazelwe yimpumelelo zokuqala uhambo lokwehlisa isisindo:

Hlangana nodokotela wezokudla obhalisiwe. Izazi zokudla zithatha amakilasi ekwelulekeni ngokudla ukuze zikusize wenze ukuguqulwa kokuziphatha. Ngenxa yokuthi ukudla okunomsoco kuhluke kakhulu kuwo wonke umuntu, isazi sokudla okunempilo sizokusiza wenze uhlelo oluzokusebenzela wena nendlela yakho yokuphila.

Qala ngezinguquko ezincane. Uma uhlangana nochwepheshe wokudla okunempilo, cishe uzokusiza wakhe uhlelo olwethula izinguquko ezincane zokudla nezindlela zokuphila. Esikhundleni sokusika wonke ushukela ekudleni kwakho, gxila ekwehliseni i-dessert ubusuku obubodwa noma obubili ngesonto. Ungadli imifino eyanele? Zama ukungeza eyodwa ku-smoothie yakho ekuseni izinsuku ezimbalwa ngesonto. Izinguquko ezincane zengeza emikhubeni emikhulu ngokuhamba kwesikhathi.

Dala iqembu lokusekela. Isisekelo sezinhlelo "zokudla" ezizanyiwe neziyiqiniso, ezifana ne-Weight Watchers ukulinganisela, hhayi ukuqeda, futhi, nge-WW ngokuqondile, kudala umuzwa wokuzwana nokuziphendulela ngokungena komuntu siqu. Asikho isizathu sokuthi ungakwazi ukudala into efanayo nanoma yimuphi wabangane bakho abazama ukwehlisa isisindo. Kuthiwani ngeqembu "le-dessert ubusuku obubodwa ngeviki" noma isithembiso seqembu "sokugcwalisa uhhafu wepuleti lakho ngemifino"? Ukwenza ngokubambisana kungenza kube lula ukuzibophezela futhi kujabulise ngokwengeziwe.

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