23 Izinto Ezilula Ongazenza Ukuze Uyeke Ukudla ngokweqile

-Delile

• 1. Susa iziphazamiso
• 2. Yazi ukudla kwakho okubangela inhlamvu
• 3. Ungavimbeli konke ukudla okuthandayo
• 4. Zama ama-volumetrics
• 5. Gwema ukudla ezitsheni
• 6. Nciphisa ukucindezeleka
• 7. Yidla ukudla okune-fiber
• 8. Yidla ukudla okuvamile
• 9. Gcina incwadi yokudla
• 10. Yidla nabangane abanomqondo ofanayo
• 11. Gcwalisa amaprotheni
• 12. Qinisa amazinga kashukela egazini lakho
• 13. Yehlisa ijubane
• 14. Qaphela ukuphuza kwakho utshwala
• 15. Hlela kusengaphambili
• 16. Faka iziphuzo ezinoshukela ngamanzi
• 17. Zingenele ngokwakho
• 18. Umsele wokucabanga kokudla
• 19. Gwema imikhuba emidala
• 20. Yidla amafutha anempilo
• 21. Gcina imigomo yakho engqondweni
• 22. Thola usizo uma kudingeka
• 23. Zijwayeze ukudla okunomqondo
• Okubalulekile

Ukudla kakhulu ngasikhathi sinye noma ukuthatha amakhalori amaningi kakhulu usuku lonke kuyimikhuba ejwayelekile okungaba nzima ukuyiyeka.

Futhi ngenkathi abanye abantu bebona lokhu kuziphatha njengemikhuba engaphulwa, bangakhombisa ukuphazamiseka kokudla kwabanye.

Ngokuhamba kwesikhathi, ukudla ukudla kakhulu kungaholela ekuzuzeni isisindo futhi kwandise ingozi yokuba nesimo esingalapheki, njengesifo sikashukela noma isifo senhliziyo.

Akunandaba noma ngabe unenkinga yokudla, ukwephula umjikelezo wokudla ngokweqile kungaba yinselele. Noma kunjalo, amanye amasu angasiza.

Izeluleko ezingama-23 ezingezansi zinikeza indawo yokuqala yokunciphisa ukudla ngokweqile.

1. Susa iziphazamiso

Noma ngabe kusebenza ngesidlo sasemini phambi kwekhompyutha noma ukushaya ama-chips ngenkathi uthola uhlelo lwakho lwe-TV oluthandayo, ukudla ngenkathi uphazamisekile kuyinto ejwayelekile kubantu abaningi.

Yize lo mkhuba ungabonakala ungenangozi, ungaba nomthelela ekudleni ngokweqile.

Ukubuyekezwa kwezifundo ezingama-24 kutholakale ukuthi ukuphazanyiswa ngesikhathi sokudla kuholele ekutheni abantu badle amakhalori amaningi kuleso sidlo. Kubangele nokuthi badle ukudla okuningi ngemuva kosuku, uma kuqhathaniswa nabantu ababenaka ukudla kwabo ngenkathi bedla ().

Isifinyezo Yenza umzamo wokuvala noma wokubeka iziphazamiso ezingaba khona njengamafoni, amakhompyutha, nomagazini. Ukugxila ekudleni kwakho ngesikhathi sokudla kungasiza ekuvimbeleni ukudla ngokweqile.

2. Yazi ukudla kwakho okubangela inhlamvu

Ukukhomba ukuthi yikuphi ukudla okungadala ukuthi kudliwe ngokweqile futhi kukugwema kungasiza ekunciphiseni amathuba okudla ngokweqile.

Isibonelo, uma u-ayisikhilimu kungenzeka aqale ukuzitika noma isiqephu sokudla ngokweqile, kuwumqondo omuhle ukuyeka ukukugcina efrijini. Kunzima ukufinyelela entweni ethile, mancane amathuba okuthi ube nokudla kakhulu lokho kudla.

Ukulungiselela izinketho ezinempilo njenge-apula elisikiwe ngebhotela lamantongomane, i-hummus nemifino, noma ukuxuba okwenziwe ngomkhondo kungakhuthaza ukukhetha okungcono lapho udla.

Elinye icebo eliwusizo ukugcina ukudla okungenamsoco kokudla okulula njengama-chips, uswidi, namakhukhi kungabonakali ukuze kungabikho silingo sokubamba idlanzana lapho udlula ngakubo.

Isifinyezo Thola ukudla okungenampilo okubangela ukuminza ngokweqile. Zigcine zingaphandle kwekhaya noma zikude kakhulu nasendaweni, futhi wenze izinketho ezinempilo zifinyeleleke kalula esikhundleni salokho.

3. Ungavimbeli konke ukudla okuthandayo

Amaphethini wokudla anqandayo aqeda ukudla kwakho okuthandayo kungadala ukuthi uzizwe uphucwa okuthile, okungaholela ekutheni uzitike ngokudla okungavunyelwe.

Ukudla okugxila ekudleni okuphelele, okungalungisiwe kuhlale kungcono kakhulu, kepha ukwenza indawo yokwelashwa ngezikhathi ezithile kunempilo ngokuphelele.

Ukufunga ukuthi ngeke uphinde ube no-ayisikhilimu, ucezu lwe-pizza, noma ucezu kashokoledi futhi akuyona into engokoqobo kubantu abaningi.

Lokho kusho, esimweni sokulutha ukudla, umuntu angadinga ukukugwema unomphela ekudleni okuyi-trigger. Kulokhu, kuwumqondo omuhle ukuthola izinto ezingena esikhundleni ezinempilo ezenelisayo.

Gxila ekunikezeni umzimba wakho ukudla okunempilo, okunomsoco ngenkathi uzinika inkululeko yokujabulela ukuphathwa lapha nalaphaya.

Isifinyezo Amaphethini okudla anemikhawulo kakhulu angashayela ama-binges. Ukhiye wokudla okunomsoco, okunempilo ukugxila ekudleni okuphelele, ukudla okungalungisiwe isikhathi esiningi ngenkathi uvumela ukwelashwa lapha nalaphaya.

4. Zama ama-volumetrics

IVolumetrics iyindlela yokudla egxile ekugcwaliseni ikhalori ephansi, ukudla okuphezulu kwe-fiber njengemifino engeyona yesitashi.

Ukudla ukudla okunama-kilojoule amancane ne-fiber ephezulu namanzi ngaphambi kokudla kungakusiza uzizwe ugcwele, okunganciphisa ukudla ngokweqile.

Izibonelo zokudla okunobungani bevolumetrics kufaka phakathi ubhamubhamu, imifino yesaladi, i-broccoli, ubhontshisi, utamatisi, nomhluzi one-sodium ephansi.

Ukudla isaladi noma isitsha esikhulu se-sodium ephansi, isobho elisuselwa kumhluzi ngaphambi kwesidlo sasemini nesokudla kungaba yindlela ephumelelayo yokuvimbela ukudla ngokweqile.

Isifinyezo Sebenzisa indlela yokudla yevolumetrics - gcwalisa ukudla okunempilo, okunama-kilojoule amancane, ukudla okunama-fiber amaningi ukusiza ukukhuthaza ukuzizwa ugcwele.

5. Gwema ukudla ezitsheni

Ukudla amachips esikhwameni, u-ayisikhilimu ophuma ebhokisini, noma ukuphuma ngqo ebhokisini kungaholela ekudleni ukudla okuningi kunokunconywa njengosayizi wokuphaka.

Esikhundleni salokho, beka usayizi owodwa wokuphaka epuletini noma esitsheni ukusiza ukulawula inani lamakhalori owadlayo ngasikhathi sinye.

Sebenzisa amathuluzi wokulinganisa ukuqeqesha iso lakho ukuthi ingxenye ejwayelekile kufanele ibukeke kanjani ngezinhlobo ezahlukene zokudla.

Isifinyezo Esikhundleni sokudla ukudla ngqo kusuka ephakeji, hlukanisa kube yisitsha. Zama ukukala osayizi abafanele bokuphaka ukusiza ukuqeqesha iso lakho ukukhomba ukuthi kungakanani ukudla okunconywayo njengengxenye emaphakathi.

6. Nciphisa ukucindezeleka

Ukucindezeleka kungaholela ekudleni ngokweqile, ngakho-ke kubalulekile ukuthola izindlela zokunciphisa inani lokucindezeleka empilweni yakho yansuku zonke.

Ukucindezeleka okungapheli kukhuphula amazinga e-cortisol, i-hormone ekhulisa isifiso sokudla. Ucwaningo lukhombisile ukuthi ukucindezelwa kungaholela ekudleni ngokweqile, ukulamba okwandayo, ukuzitika ngotshwala nokuzuza kwesisindo ().

Kunezindlela eziningi ezilula zokunciphisa amazinga akho okucindezeleka nsuku zonke. Cabanga ngokulalela umculo, ingadi, ukuzivocavoca, noma ukuzijwayeza i-yoga, ukuzindla noma izindlela zokuphefumula.

Isifinyezo Ukucindezeleka kungaholela ekudleni ngokweqile, ngakho ukunciphisa ukucindezeleka empilweni yakho yansuku zonke kuyisinyathelo esisodwa esibalulekile sokunciphisa ukudla ngokweqile.

7. Yidla ukudla okune-fiber

Ukukhetha ukudla okune-fiber eningi, njengobhontshisi, imifino, i-oats, nezithelo, kungasiza ukugcina umzimba wakho uzizwa wanelisekile isikhathi eside futhi wehlise nesifiso sokudla ngokweqile.

Isibonelo, olunye ucwaningo luthole ukuthi abantu abadle i-oatmeal ene-fiber-rich ngesidlo sasekuseni bazizwa begcwele futhi bedla kancane emini kunalabo abadla ama-cornflakes ngesidlo sasekuseni ().

Ukudla amantongomane, ukufaka ubhontshisi esaladini lakho, nokudla imifino ngaso sonke isikhathi sokudla kungasiza ukunciphisa inani lokudla okudlayo.

Isifinyezo Faka ukudla okunothe kakhulu ekudleni kwakho ukuze ugcine umzimba wakho uzizwa wanelisekile isikhathi eside. Ucwaningo lukhombisa ukuthi lokhu kungasiza ukunciphisa isifiso sokudla ngokweqile.

8. Yidla ukudla okuvamile

Lapho bezama ukunciphisa umzimba, abantu abaningi basika ukudla ngethemba lokuthi kuzokwehlisa inani lama-calories abawasebenzisayo.

Yize lokhu kungasebenza kwezinye izimo, njengokuzila ukudla ngezikhathi ezithile, ukukhawulela ukudla kungadala ukuthi udle kakhulu kamuva ngosuku.

Ucwaningo lukhombisile ukuthi ukudla kaningi usuku lonke kunganciphisa indlala nokudla okuphelele ().

Isibonelo, abanye abantu bangeqa isidlo sasemini ukukhawulela ama-calories, bese bezithola bedla kakhulu ekudleni. Kodwa-ke, ukudla isidlo sasemini esilinganisiwe kungasiza ekunciphiseni amathuba okudla kakhulu kamuva ngosuku ().

Isifinyezo Ukweqa ukudla kungadala ukuthi udle kakhulu ngokuhamba kosuku. Esikhundleni salokho, gxila ekugcineni umzimba wakho uzizwa wanelisekile ngokudla ukudla okulinganiselayo okwenziwe ngokudla okuphelele.

9. Gcina incwadi yokudla

Ukugcina ithrekhi yalokho okudlayo kudayari yokudla noma kuhlelo lokusebenza lweselula kungasiza ekunciphiseni ukudla ngokweqile.

Ucwaningo oluningi lukhombisile ukuthi ukusebenzisa amasu wokuzihlola njengokugcina idayari yokudla kungasiza ekunciphiseni isisindo ().

Futhi, ukusebenzisa iphephabhuku lokudla kungasiza ekuboneni izimo kanye nezimbangela ezingokomzwelo ezinomthelela ekudleni ngokweqile, kanye nokudla okungahle kudale ukuzitika ngophuzo.

Isifinyezo Ucwaningo luye lwabonisa ukuthi ukulandelela ukudla okudlayo kungakusiza ulahlekelwe isisindo. Kuzokusiza futhi ukuthi uqaphele imikhuba yakho.

10. Yidla nabangane abanomqondo ofanayo

Ukukhetha kokudla kwabangane bakho bokudla kungaba nomthelela omkhulu ekudleni kwakho kokudla kunokuba ubona.

Ucwaningo oluningi luthole ukuthi ukukhetha kwabantu ukudla kuthonywa kakhulu ngabantu abadla nabo.

Abantu bangahle bathande ukudla izingcezu ezifanayo nalezo zabangane babo abadlayo, ngakho-ke ukudla nabangane abadla ngokweqile kungadala ukuthi nabo badle ngokweqile ().

Futhi, ucwaningo lukhombisile ukuthi umuntu uthambekele kakhulu eku-oda izinketho ezingenampilo uma umlingani wabo wokudla enza ().

Ukukhetha ukudla nomndeni nabangane abanezinhloso ezifanayo zezempilo kungakusiza uhlale emzileni futhi wehlise amathuba akho okudla ngokweqile.

Isifinyezo Obani ozokhetha ukudla nabo kungaba nomthelela omkhulu ekukhetheni kwakho kokudla. Zama ukudla nabantu abafuna nokudla ukudla okunempilo ngezingxenye ezilinganisiwe.

11. Gcwalisa amaprotheni

Amaprotheni asiza ukugcina umzimba wakho ugcwele usuku lonke futhi anganciphisa isifiso sokudla ngokweqile.

Isibonelo, ukudla ibhulakufesi elinamaprotheni amaningi kukhonjisiwe ukunciphisa indlala nokudla okulula ngemuva kosuku ().

Ukukhetha ibhulakufesi elicebile ngamaprotheni njengamaqanda linciphisa amazinga e-ghrelin, i-hormone evuselela indlala ().

Ukungeza ukudla okulula kwamaprotheni okufana ne-yogurt yesiGreki esimisweni sakho kungakusiza nokuthi udle kancane usuku lonke futhi ugcine indlala ilawulwa ().

Isifinyezo Ukudla ukudla okunothile kwamaprotheni kungasiza ekuqedeni indlala nezifiso. Ukuqala usuku ngesidlo sasekuseni esinamaprotheni amaningi nakho kungasiza ekulweni nendlala ngokuhamba kosuku.

12. Qinisa amazinga kashukela egazini lakho

Ukudla isinkwa esimhlophe, amakhukhi, uswidi, namanye ama-carbs anezikhombo eziphezulu ze-glycemic kungahle kubangele amazinga kashukela egazini anyuke, bese ewa ngokushesha.

Lokhu kushintshashintsha kweshukela egazini okusheshayo kukhonjisiwe ukukhuthaza indlala futhi kungaholela ekudleni ngokweqile ().

Ukukhetha ukudla ngezinkomba eziphansi ze-glycemic kuzosiza ukuvimbela ama-spikes kashukela egazini futhi kunganciphisa ukudla ngokweqile.Ubhontshisi, i-oats nelayisi elinsundu konke kuyizinketho ezinhle.

Isifinyezo Yidla ukudla okusiza ukugcina amazinga kashukela egazini njalo. Ukudla okunama-glycemic amaningi njengoswidi nesinkwa esimhlophe kungenza ushukela egazini bese wehla, okungaholela ekudleni ngokweqile. Esikhundleni salokho, khetha ukudla okufana nobhontshisi, i-oats nelayisi elinsundu.

13. Yehlisa ijubane

Ukudla ngokushesha kungadala ukudla ngokweqile futhi kuholele ekutholeni isisindo ngokuhamba kwesikhathi.

Ukudla okuhamba kancane kuhambisana nokugcwala okwengeziwe nokuncipha kwendlala futhi kungasebenza njengethuluzi eliwusizo lokulawula ukudla ngokweqile ().

Ukuthatha isikhathi ukuhlafuna kahle ukudla kukhonjisiwe futhi ukunciphisa ukudla okuphelele nokukhuphula imizwa yokugcwala ().

Isifinyezo Ukugxila ekudleni kancane nokuhlafuna kahle ukudla kungakusiza ukuthi ubone izimpawu zokugcwala futhi wehlise ukudla ngokweqile.

14. Qaphela ukuphuza kwakho utshwala

Ukuphuza utshwala kungadala ukudla ngokweqile ngokwehlisa izivimbelo zakho nokuvuselela inkanuko (,).

Ngenkathi ukuphuza noma amabili ngesidlo ngokuvamile ngeke kube nomthelela omkhulu, ukuba neziphuzo eziningana ngasikhathi sinye kungaholela emazingeni endlala.

Olunye ucwaningo luthole ukuthi abafundi basekolishi abaphuza iziphuzo ezine kuya kwezihlanu ngasikhathi esingaphezu kwesisodwa ngesonto basemathubeni amaningi okuthi badle ngokweqile ngemuva kokuphuza, uma kuqhathaniswa nabafundi abaphuza isiphuzo esisodwa kuya kwezimbili ngesikhathi ().

Ukunciphisa ukuphuza utshwala kungaba yindlela enhle yokunciphisa ukudla ngokweqile.

Isifinyezo Ucwaningo lukhombisa ukuthi ukuphuza iziphuzo eziningana ngasikhathi sinye kungaholela ekudleni ngokweqile. Esikhundleni salokho, namathela isiphuzo esisodwa noma ezimbili, noma uyeke ukuphuza utshwala ngokuphelele.

15. Hlela kusengaphambili

Ukungakulungeli lapho kufika indlala kungenza kube nokwenzeka ukuthi uzokhetha ukudla okungafanele okungaholela ekudleni ngokweqile.

Ukuthenga ukudla nokudla okulula emzuzwini wokugcina ezindaweni zokudlela noma kudisisi kwandisa amathuba okwenza izinqumo ezingenampilo nokudla kakhulu.

Esikhundleni salokho, gcina ukudla okulula okunempilo esandleni, upakishe ukudla kwasemini okuphekwe ekhaya, bese ufaka ifriji ngezinketho ezinempilo zokulungiselela ukudla ekhaya.

Lezi zindlela zingasiza ekunciphiseni ukudla ngokweqile. Futhi, ukwenza ukudla okwengeziwe ekhaya kungonga imali nesikhathi.

Isifinyezo Lapho ulungele kakhulu ukudla okunempilo, mancane amathuba okuthi udle ngokweqile. Gcina ifriji nephenti kugcwele ukudla okunempilo nokugcwalisa.

16. Faka iziphuzo ezinoshukela ngamanzi

Ukuphuza iziphuzo ezinoshukela njenge-soda nejusi kungaholela ekukhuleni kwesisindo futhi kwandise ingozi yezifo ezithile ezinjengesifo sikashukela ().

Ucwaningo lukhombisile ukuthi ukusebenzisa iziphuzo ezinoshukela ngokudla kungaxhunyaniswa nokudla ngokweqile.

Ukubuyekezwa kwezifundo eziyi-17 kutholakale ukuthi abantu abadala abaphuza iziphuzo ezinoshukela onokudla bedle ukudla okungu-7.8% ngaphezulu kunabantu abadala abasebenzisa amanzi ngokudla ().

Ukukhetha amanzi noma i-seltzer engenashukela ngeziphuzo ezinoshukela kungasiza ekunciphiseni ukudla ngokweqile.

Isifinyezo Gwema iziphuzo ezinoshukela. Baye baxhunyaniswa nengozi eyengeziwe yesifo sikashukela nezinye izifo futhi bangaxhunyaniswa nokudla ngokweqile. Phuza amanzi kunalokho.

17. Zingenele ngokwakho

Ukudla ngokweqile lapho indlala ingekho kungaba uphawu lokuthi kukhona okujulile okwenzekayo.

Ukudana nokudika yizinkinga ezimbili ezijwayelekile ezixhunyaniswe nesifiso sokudla ngokweqile (,).

Ngenhlanhla, ukuthatha izinyathelo ezithile kungasiza. Isibonelo, zama ukwenza umsebenzi omusha othokozisayo. Kungasiza ukuvimbela isithukuthezi futhi kuphazamise isifiso sokubamba.

Futhi, ukuchitha isikhathi esithile ucabanga ngalokho okubangela ukudla ngokweqile kungasiza ekunqumeni uhlobo losizo ongalufuna. Uma ukudangala nokukhathazeka kungumthelela, ukuthola ukwelashwa okufanele kusuka kuchwepheshe wezempilo yengqondo kungasiza ekwehliseni ukudla ngokweqile.

Wonke umuntu wehlukile, ngakho-ke kubalulekile ukuthola uhlelo lokwelashwa olulungile lwezidingo zakho.

Isifinyezo Cabanga ngemizwa ngesikhathi seziqephu zokudla ngokweqile futhi ufune usizo ukubhekana nezinkinga zokuziphatha. Ukudana nokudika izizathu ezimbili ezivamile. Uchwepheshe wezempilo yengqondo anganikeza ukuholwa.

18. Umsele wokucabanga kokudla

Ukudla okuthandwayo mhlawumbe ngeke kukusize uyeke ukudla ngokweqile ngokuhamba kwesikhathi. Ukudla okwesikhashana, okunomkhawulo kungaholela ekunciphiseni isisindo ngokushesha, kepha imvamisa akunakekelwa futhi kungakusetha ukuthi wehluleke.

Esikhundleni salokho, yenza izinguquko zokuphila isikhathi eside ezithuthukisa impilo nokuphila kahle. Kuyindlela enhle yokwakha ubudlelwano obulinganiselayo nokudla nokuvikela imikhuba efana nokudla ngokweqile.

Isifinyezo Esikhundleni sokuya ekudleni okuthandwayo ukuze unqande ukudla ngokweqile, thola indlela yokudla eqhubekayo esondla umzimba wakho futhi uyisize ifinyelele impilo efanelekile.

19. Gwema imikhuba emidala

Kungaba nzima ukuyeka imikhuba, ikakhulukazi uma ihilela ukudla.

Abantu abaningi bangena emikhubeni enethezekile, njengokudla isidlo sakusihlwa phambi kwe-TV noma ukuba nesitsha sika-ayisikhilimu njalo ebusuku.

Kungathatha isikhathi ukukhomba isimilo esingenampilo esiholela ekudleni ngokweqile futhi sikuthathe ngemikhuba emisha, enempilo, kodwa kuwufanele umzamo.

Isibonelo, kwenze iphuzu lokudla etafuleni lesidlo sakusihlwa kunokuba ubheke phambi kwe-TV, noma ubeke isitsha sasebusuku sika-ayisikhilimu ngenkomishi yetiye eshisayo. Lokhu kufakwa esikhundleni kuzoba imikhuba enempilo ngokuhamba kwesikhathi.

Isifinyezo Khomba imikhuba engenampilo bese uyisusa kancane kancane ngokuziphatha okusha, okuhle.

20. Yidla amafutha anempilo

Yize ukudla okunamafutha amaningi kuvame ukuhlotshaniswa nokuzuza kwesisindo nokudla ngokweqile, ukukhetha ukudla okunothe ngamafutha anempilo kungakusiza ukuthi udle kancane.

Ucwaningo oluningi lukhombisile ukuthi abantu abadala abadla ukudla okunamafutha amaningi, ukudla okuphansi kwe-carb abalambile kancane emahoreni ama-3-4 ngemuva kokudla futhi bancipha kakhulu ngokuhamba kwesikhathi, uma kuqhathaniswa nabantu abadla ukudla okuphezulu kuma-carbs namafutha amancane (,).

Ukungeza amafutha anempilo njengama-avocado, amantongomane, imbewu, ama-nut butter, namafutha omnqumo ekudleni kwakho kungakusiza uzizwe waneliseke kakhulu ngemuva kokudla futhi wehlise nokudla ngokweqile.

Isifinyezo Zama ukwengeza amafutha aphilile ekudleni kwakho. Ucwaningo lukhombisile ukuthi ukwenza njalo kungakusiza uzizwe ugcwele ngemuva kokudla futhi wehlise isisindo ngokuhamba kwesikhathi.

21. Gcina imigomo yakho engqondweni

Ukuzibekela imigomo yesikhathi esifushane neyesikhathi eside futhi ubhekise kuyo kaningi kungakusiza ukuthi uhlale endleleni futhi wehlise isifiso sokudla ngokweqile.

Ukwazi isizathu sokunqoba ukudla ngokweqile nokuthi ukudla ngokweqile kukuvimbela kanjani ekufinyeleleni imigomo yakho yezempilo nenhlalakahle kungakushukumisela ukuthi usebenzele ekusunguleni izindlela ezintsha zokudla.

Ukubhala phansi izingcaphuno ezishukumisayo nokuzilengisa ezindaweni ezivelele ezungeze indawo yakho yokuhlala kungakusiza ekukhuthazeni ukuthi unamathele kuhlelo usuku lonke.

Isifinyezo Thola izinhloso ezithile zokudla zesikhashana nezesikhathi eside bese ubhekisa kuzo kaningi. Kungasiza ngisho nokubeka izingcaphuno ezishukumisayo ngasekhaya lakho.

22. Thola usizo uma kudingeka

Kubalulekile ukuhlukanisa ukudla ngokweqile kokuphazamiseka kokudla ngokweqile (BED).

Ukuphazamiseka kokudla ngokweqile (BED) kuqashelwa yi Incwajana Yokuhlola Nezibalo Yezinkinga Zengqondo(I-DSM-5) njengesifo sengqondo. Lokhu kusho ukuthi umuntu one-BED uzodinga ukwelashwa eqenjini lochwepheshe bezokwelapha ukuze ayinqobe.

I-BED ibonakala ngeziqephu eziqhubekayo zokudla inani elikhulu lokudla ngokushesha okukhulu kuze kube sezingeni lokungakhululeki, yize kungalambile. Ngemuva kokuzitika ngotshwala, umuntu angazizwa enamahloni noma enecala ngokuziphatha.

Ithinta izigidi zabantu emhlabeni jikelele futhi iyisifo esivame kakhulu sokudla e-United States ().

Uma uzwa ukuthi kungenzeka ukuthi unombhede, kubalulekile ukuthola usizo. Khuluma nomhlinzeki wakho wezokunakekelwa kwempilo mayelana nezinketho zokwelashwa.

Isifinyezo Uma uhlala uzitika ngokudla okuningi, ukwehluleka ukulawula, futhi uzizwa unecala, ungahle ube nenkinga yokudla ngokweqile futhi kufanele ufune usizo lochwepheshe.

23. Zijwayeze ukudla okunomqondo

Ukwamukela amasu okudla anengqondo kungenye yezindlela ezingcono kakhulu zokuvimbela ukudla ngokweqile.

Umkhuba wokudla okunengqondo ucindezela ukubaluleka kokugxila kumzuzu nokwazi imicabango, imizwa nezinzwa ngenkathi udla ukudla.

Ucwaningo oluningi lukhombisile ukuthi ukudla ngengqondo kuyindlela ephumelelayo yokunciphisa isimilo sokudla ngokweqile, ukudla ngokweqile, nokudla okungokomzwelo ().

Ukudla kancane, ukuthatha ukuluma okuncane, ukuhlafuna kahle, ukuqaphela izinzwa zakho, nokwazisa ukudla konke kuyizindlela ezilula zokucabanga ukuzibandakanya enkambisweni yansuku zonke.

Isifinyezo Umkhuba wokudla okunengqondo ukhonjisiwe ukusiza ukunciphisa izindlela zokudla ngokweqile. Ukudla okunengqondo kugxile ekwazini imicabango nezinzwa zakho ngenkathi udla.

Okubalulekile

Abantu abaningi balwa nokudla ngokweqile.

Ngenhlanhla, kunezindlela zokuthuthukisa imikhuba yokudla futhi unqobe ukuphazamiseka kokudla.

Ochwepheshe bezokunakekelwa kwezempilo njengodokotela bengqondo, odokotela, noma izazi zokudla ezibhalisiwe bangaphinde banikeze izeluleko nokuholwa ukuze bakusize ubuyele endleleni.

Ukudla ngokweqile kungaba umkhuba onzima ukugqashula, kepha ungakwenza. Sebenzisa lawa mathiphu njengesiqalo sokusiza ukusungula inqubo entsha, enempilo, futhi uqiniseke ukuthi ufuna usizo lochwepheshe uma uludinga.

Inothi lomhleli: Le ngcezu yashicilelwa ekuqaleni ngo-Ephreli 16, 2018. Usuku lwayo lokushicilelwa lwamanje lukhombisa ukubuyekeza, okubandakanya ukubuyekezwa kwezokwelapha nguTimothy J. Legg, PhD, PsyD.