Indlela Yokwenza Ukudla Okunengqondo Kube Ingxenye Evamile Yokudla Kwakho

-Delile

• Kuyini Ukudla Ngengqondo, Ngqo?
• Ungazi Kanjani Uma Ukudla Ngokucabanga Kukufanele
• Ungadla Kanjani Ngokucophelela
• Buyekeza kwe-

Masikhulume iqiniso: Ukudla ngokucabangela akulula. Impela, ungazi * ukuthi kufanele uyeke ukufaka ilebula yokudla "okuhle" futhi "kubi" nokuthi kungcono uma uvumela izindlela zakho zendlala kunokudla nje ukudla ngesikhathi esithile ngokuzenzakalela. Kepha lezi zinto nakanjani kulula ukuzisho kunokuzenza. Lokho kusho ukuthi ukusebenzisa isitayela sokudla okunengqondo kunezinzuzo ezibonakalayo, kufaka phakathi ubudlelwane obunempilo nokudla kanye nokwehlisa isisindo. (Bheka: Ngashintsha indlela yami yokudla namakhilogremu ayi-10 alahlekile) Kepha yini efanelekayo njengokudla okucabangayo, futhi ungaqala kanjani? Nakhu ochwepheshe bezempilo nezengqondo abafuna ukwazi, nokuthi ungakuzama kanjani ngokwakho.

Kuyini Ukudla Ngengqondo, Ngqo?

"Lapho udla ngokucophelela, wehlisa ijubane futhi uphawule imizwa yakho nendlala yakho ukuze udle lapho ulambile futhi unambitha ukudla emlonyeni wakho," kusho uJennifer Taitz, Psy.D., isazi sokusebenza kwengqondo nombhali ose-LA. ye Qeda Ukudla Ngokomzwelo futhi Indlela Yokungashadi Futhi Ujabule. Izinzuzo ezimbili ezinkulu kakhulu zokudla wazi ukuthi kunciphisa ukucindezeleka okuningi ngokudla (ngemuva kwakho konke, udla kuphela lapho udinga khona!) Futhi kungasiza abantu ukuthi bakuthokozele kakhulu ukudla kwabo, usho kanjalo.

Okunye okuhlanganisiwe okukhulu: "Ungakusebenzisa nganoma yisiphi isitayela sokudla ngoba akusho ukuthi udlani; kumayelana Kanjani uyadla," kusho uSusan Albers, Psy.D., New York Times umbhali othengisa kakhulu we EatQ kanye nochwepheshe bokudla ocabangelayo. Lokho kusho ukuthi noma ngabe uyi-paleo, i-vegan, noma i-gluten-free, ungafunda ukuthi ungakwenza kanjani ukudla okunengqondo ukuze ungakusizi nje ukunamathela kwisitayela sakho sokudla osithandayo, kodwa futhi ukujabulele kakhulu kunalokho ongakwenza.

Okokugcina, ukudla okunengqondo kumayelana nokwenza ngcono ubudlelwane bakho nokudla. "Kuyasiza ukugqashula ukubamba ukudla okungaba nakho kumuntu," kusho u-Amanda Kozimor-Perrin R.D.N., isazi sokudla esizinze e-LA. "Kuqala ukusiza ukuqeda umqondo wokuthi ukudla 'kuhle' noma 'kubi' futhi ngethemba lokuthi kumisa ukuzincisha ukudla okungapheli." Ukuqaphela nokuba khona nakho kungasiza ekwehliseni ingcindezi jikelele ngokwethula imikhuba emisha njengokuzindla, ukuzivocavoca umzimba, nokugeza, okungena esikhundleni sokudla ngokomzwelo.

Ungazi Kanjani Uma Ukudla Ngokucabanga Kukufanele

Awunasiqiniseko sokuthi lesi yisitayela sokudla esikulungele yini? Isexwayiso se-Spoiler: Ukudla okucabangayo kungokomuntu wonke. "Wonke umuntu unelungelo lokudla ngendlela efanele," kusho u-Amy Goldsmith, R.D.N., isazi sezokudla esizinze eFrederick, MD. "Iningi labantu liphelelwa yindlala nokusuthiseka kokuqonda lisondele eminyakeni yobudala engu-5, noma lapho lingena ohlelweni lwezemfundo, ngoba nje lishiya ekudleni lapho lidinga amandla laya ekudleni lapho linesabelo sesikhathi esikhethiwe." Cabanga ngalokhu: Cishe watshelwa usemncane ukuthi kufanele udle nini, noma ngabe ulambile noma cha! Ngokusobala, lokhu kunengqondo logistically lapho useyingane, kodwa enye yezinto ezinhle kakhulu ngokuba umuntu omdala ukuthi ungakwazi ukwenza okufunayo ngesikhathi ofuna, akunjalo?! Lokho kungakwazi futhi kufanele kufaka phakathi ukudla. (Okuhlobene: Kungani Ngilahlekelwa Ukudla Lapho Ngicindezelekile?)

Manje, lokho akusho ukuthi ukuzijwayeza ukucabanga nokudla kuzoba lula. "Ngeke kunamathele uma ungakulungele ukwenza ushintsho endleleni yokuphila," kusho uKozimor-Perrin. "Sonke, uma singenisa isimilo esisha noma sizama ukushintsha esikhona njengamanje, kumele silulungele lolu shintsho ngakho-ke uma sekunzima sidlulela phambili." Njenganoma yikuphi ukushintsha kokudla, uzodinga ukuzibophezela ukuze ubone izinguquko ozifunayo-kungakhathaliseki ukuthi zingokomzwelo noma ngokomzimba.

Ungadla Kanjani Ngokucophelela

Enye yezinto ezinhle kakhulu ngokufunda ukuthi ungadla kanjani engqondweni ukuthi ungachaza ukuthi kusho ukuthini kuwe njengomuntu kunokuba uhambisane nokusetha izindinganiso. "Cabanga amathuluzi, hhayi imithetho," kusho u-Albers. Kodwa indlela yokudla enengqondo ingase futhi ikwenze kube nzima ukukusebenzisa kunokudla okunemingcele egxile emithethweni. Lokhu kungase kudumaze ngezinye izikhathi kubantu abajwayele ukwazi kahle ukuthi kufanele badle kanjani. Ngenhlanhla , kunamasu amaningi ongazama uwedwa ukuze uqalise.

Yiba ingqapheli. "Abantu bayamangala uma ngibanika isinyathelo sokuqala: Nenze okuhlukile," kusho u-Albers. "Chitha isonto eliqinile ubheka imikhuba yakho yokudla ngokunganaki. Lokho kusho ukuqaphela nje ngaphandle kokwengeza noma yikuphi ukuphawula (okungukuthi, 'ngingaba kanjani yisiphukuphuku esingaka.') Ukwahlulela kuvala ukuqwashisa nge-dime." Cishe uzomangala ukuthi mingaki imikhuba yokudla onayo obungaqapheli nokuthi iyimikhuba, usho kanje. "Ngokwesibonelo, elinye lamakhasimende ami lathi lihlale livule amehlo isonto lonke. Wafunda ukuthi wayedla ngokungenangqondo kuphela lapho ephambi kwezikrini. Waqaphela kakhulu lo mkhuba. Lokhu kuqwashisa kwashintsha ukuphila kwakhe. "

Zama ama-5 S: Hlala, wehlise ijubane, unambithe, wenze lula, futhi umamatheke. Lezi yizimfundiso eziyisisekelo zokudla ngokucabangela, futhi ngokwenza okuthile, zizoba yimvelo yesibili ngaphambi kokuba wazi. “Hlala phansi uma udla,” kweluleka u-Albers. "Kuzwakala kulula, kodwa uzomangala ukuthi udla kaningi kangakanani umile. Sidla amaphesenti angu-5 ngaphezulu uma simile. Ukwehlisa ijubane kusiza ekuphuleni ukudla futhi kukunike isikhathi sokucabanga ngokulunywa ngakunye." Uma lokhu kunzima kuwe, uncoma ukuthi udle ngesandla sakho esingajwayelekile, okuzophoqa ukuthi uthathe ukulunywa kancane. Ukulolonga kusho ukusebenzisa zonke izinzwa zakho lapho udla. "Musa nje ukufaka ifosholo ekudleni; thola ukuthi uyakuthanda ngempela yini." Ukwenza lula kusho ukudala indawo enakekela ukudla. Uma usuqedile ukudla, beka ukudla kude futhi ungabonakali. "Lokhu kunciphisa isilingo sokukhetha ukudla ngaphandle kwengqondo ngoba kukhona lapho." Okokugcina, "mamatheka phakathi kokulunywa," kusho u-Albers. Kungazwakala kuxaka, kepha kuzokunikeza umzuzu wokunquma ukuthi ngabe wanelisekile ngempela yini.

Suka kude nezikrini. Kwenze inqubomgomo ukulahla izikrini lapho udla. "Susa ifoni yakho, hlala phansi, futhi wehlise ijubane," kusho uTaitz. "Ukukhumbula, udinga ukuba khona, futhi awukwazi ukuba khona uma uskrola noma ushesha." (BTW, nazi izindlela ezintathu zokuhlala uphilile ngenkathi ubuka i-TV.)

Hlela isikhathi sokudla kwakho nokudla okulula. Encwadini efanayo, zama ukuqhubeka nokusebenza udle ngokuhlukile. "Sisebenza emphakathini osebenza ngesidlo sasekuseni nesasemini, onezikhathi ezinde zokuhamba ukuya emsebenzini, noma oweqa ngokuphelele amakhefu namakhefu," kusho uGoldsmith. "Engeza amakhefu ohlelweni lwakho futhi uvumele ukuthi uwahloniphe." Ungagcina imizuzu engu-15, akunjalo?

Zama ukuhlolwa kwe-raisin. "Ngigqugquzela wonke umuntu engihlangana naye ukuthi enze isivivinyo somvini," kusho uKozimor-Perrin. Ngokuyinhloko, ukuhlolwa komvini kukuhamba ngezisekelo zokudla okunengqondo ngokubona yonke imininingwane emincane yomvini omncane owodwa. "Kuzizwa ungakhululekile ekuqaleni, kepha kukusiza ukuthi uqaphele zonke izici ezingekho ukuba khona ngesikhathi sokudla, okuholele ekutheni isibani sicime ebuchosheni bakho. Kukusiza ukuthi ubone ukuthi kufanele usisebenzise kanjani isikhathi sakho ngokudla nokuthi kanjani ukuqala ukuqonda ubudlelwano bakho nento ngayinye oyidlayo. "

Qiniseka ukuthi uyakwazi ukufinyelela kokudla othanda ukukudla. Nakuba ukudla ngokucabangela akunqumi izinhlobo zokudla okufanele uzidle, cishe uzozizwa ungcono kakhulu uma ugxila ekudleni okunempilo, okunempilo isikhathi esiningi-yize kukhona indawo yokujabulela ukuzitika. "Qinisekisa ukuthi unezinto ozozithenga ukwenza ukudla noma ukupakisha," kusho uGoldsmith. "Uma lokho kungenzeki, khetha izindawo zokudlela ezikunikeza uphethiloli ofanele owudingayo, njengokuhlanganiswa kwamaprotheni, okusanhlamvu, izithelo, imifino kanye nobisi."

Buyekeza kwe-