Ukucubungula Ukudla

-Delile

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Uma kungekho muntu obhekayo lapho udla ikhukhi, ingabe ama-calories abala? Benza uma uzama ukunciphisa isisindo. Uma uzama ukudla kancane, abacwaningi nezazi zokudla bathi, ukugawula amafutha namakhalori ako konke okudlayo -- nsuku zonke -- kungasiza kakhulu.

"Ukugcina iphephabhuku lokudla kuyasho ngempela. Uthola umqondo walokho ofuna ukugxila kukho," kusho uDebra Wein, M.S., R.D., ongumsunguli we-Sensible Nutrition Connection eBoston. "Abantu bayayishintsha ngempela into ethathwayo ngoba bagcina ijenali. Bathi, 'Angikwazi nje ukuba nalelo khukhi ngoba kuzomele ngilibhale phansi.'

Ngaphezu nje kokukugcina ungadli ukudla okungenangqondo, u-Daniel Kirschenbaum, Ph.D., we-Chicago's Center for Behavioral Medicine & Sport Psychology, uthi ukugcina ijenali yokudla kungasiza abantu babone amaphethini ekudleni kwabo. Ucwaningo lukaKirschenbaum lukhombisa ukuthi labo abahlale beqapha ukusetshenziswa kwabo kokudla banciphisa isisindo ngokuqinile futhi bakugcine kuphumelele ngempumelelo kunalabo abangakwenzi. Lokho kungenxa yokuthi abagcini bephephabhuku bangakhomba imithombo yama-calories angenalutho futhi bazi ukuthi basebenzisa nini ukudla ngokweqile.

Ukwazi ukuthi kubalulekile nini. Abanye bathambekele ekudleni ngokweqile ngezikhathi zokuxineka okukhulu, futhi ukusebenzisa iphephabhuku kuzokukhombisa ngqo ukuthi nini - ntambama, ngemuva komsebenzi, ebusuku kakhulu - wenza ngokweqile. “Abantu abanengcindezi badla ukudla okulula okunama-kilojoule amaningi, okunamafutha amaningi futhi banesikhathi esincane sokulungiselela ukudla okunempilo,” kusho u-Wein. "Ijenali ingakutshela lapho kufanele uhlele khona ukuze uqiniseke ukuthi ingcindezi ayikunqobi - nemikhuba yakho yokudla."

"Ukukhuthaza" ukulahlekelwa isisindo

Ijenali yokudla ingenza hlobo luni lomehluko? Kuthiwani ngokulahlekelwa iphawundi ngesonto phakathi naleyo eon phakathi kwe-Thanksgiving kanye noNyaka Omusha? Leyo yimiphumela ebikwe kwi-Health Psychology ocwaningweni lwakamuva olugadiwe iKirschenbaum, futhi iphinde ihlolwe encwadini yakhe entsha, Amaqiniso Ayisishiyagalolunye Mayelana Nokuncipha Kwesisindo: Okusebenzayo Ngempela (UHenry Holt, Mashi 2000). Ufunde abesilisa nabesifazane abangama-57 obekufanele bagcine omagazini bokudla, neqembu elilodwa lithola izikhumbuzo zokwenza njalo. Amaholide asebusika, isikhathi esinzima kakhulu sonyaka sokulahlekelwa isisindo, sikhethwe ngenhloso.

Imiphumela ikhombise ukuthi amaphesenti angama-80 alabo abathola izikhumbuzo zokubhala phansi ukudla abakudlayo kunamathele kumajenali abo ngokungaguquguquki, kuyilapho kuphela amaphesenti angama-57 alabo abangakhuthazwanga abathobela. "Abantu abaseqenjini lokuqapha abathola imikhuba yansuku zonke empeleni baqhubekile bancipha ngesikhathi samaholide," kusho uKirschenbaum. "Balahlekelwe yiphawundi ngesonto. Elinye iqembu, ebelingatholi okunyuswayo, lithole ipondo ngesonto."

Nawe, futhi, ungathola lokho uKirschenbaum akubiza ngokuthi "okukhuthaza." Usikisela ukubhalisa kunoma yiluphi uhlobo lohlelo oluhlelekile lokwehlisa isisindo, noma ukujoyina umngani nokuthumela i-imeyili noma ukufonelana nsuku zonke. Uthi: “Kufanele ugcine umgomo wakho ebusweni bakho ngaso sonke isikhathi. "Uma lokho kwenzeka, uqala ukukhetha. Ungafuna inyama yenkukhu esikhundleni senyama yenkomo, ingubo enamafutha aphansi esikhundleni sikashizi oluhlaza okwesibhakabhaka."

Ukulandelela kanjani ukudla kwakho

Indlela engcono kakhulu yokugcina iphephabhuku lokudla eliphumelelayo ukuligcina lilula, kusho ochwepheshe. U-Wein uthi ijenali yakho kufanele ifake uhlu lokudla nenani lama-kilojoule namafutha, isikhathi odla ngaso, ukujima, nokuthi imuphi umsebenzi obuwenza ngenkathi udla uma ungahlezinga etafuleni, njengokushayela, ukubukela i-TV, njll. Futhi. Futhi. faka isikali sendlala esisuka ku-1-5 (5 ekubeni ulambe kakhulu) ukuze ubone ukuthi uyadla yini ungalambile -- okungase kukutshele ukuthi udla nini ukuze unciphise ingcindezi.

Qhubeka nokulandelwa kokudla usuku lonke bese uhlanganisa amafutha nama-calories ekupheleni kosuku. Uzofunda okuningi ngokuziphatha kwakho kokudla - okuhle nokubi.

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