Okufanele Ukwenze Lapho Ukudla Okunembile Kungasebenzi

-Delile

• Kuyini Ukudla Okunembile?
• Ubani Ofanele Ukudla Okunembile?
• Izinkinga Ezivame Kakhulu Ngokudla Okunembile
• Ungazixazulula Kanjani Izinkinga Zokudla Ezinembile
• Buyekeza kwe-

Ukudla okunembile kuzwakala kulula ngokwanele. Yidla lapho ulambile, futhi ume lapho uzizwa usuthi (kepha ungafakwanga). Akukho kudla okungavunyelwe, futhi asikho isidingo sokudla uma ungalambile. Yini engahamba kabi?

Nokho, uma ucabangela ukuthi bangaki abantu abavalelwe ekudleni okubala ama-calories, i-yo-yo dieting, ukuzizwa benecala ngokudla ukudla okuthile-ukudla okunengqondo kungaba nzima kakhulu ukukusebenzisa kunalokho obungakulindela. Kubantu abaningi, kuthatha umsebenzi othile ukufunda indlela yokudla ngendlela enengqondo, futhi ngenxa yalokho, kulula ukukuyeka ngaphandle kokukunika ithuba ngempela.

Nakhu ukuthi kungani kungaba yinselele ukuqala, kanye nokuthi ungazixazulula kanjani izinkinga ezivamile, ngokusho kochwepheshe emkhakheni.

Kuyini Ukudla Okunembile?

"Izinhloso zokudla okunembile ukukhuthaza ubudlelwano obunempilo nokudla, kanye nokufunda ukuthi akukho kudla okungavunyelwe futhi akukho okufana nokudla 'okuhle' noma 'okungalungile', kusho uMaryann Walsh, isazi sokudla esidliwayo .

I- Ukudla okunembile Incwadi ingumhlahlandlela oqondile wesitayela sokudla futhi ichaza izimiso zanoma ubani ofuna ukuyizama.

Lokho kusho, odokotela abahlukahlukene basebenzisa le migomo ngezindlela ezahlukahlukene. NgokukaMonica Auslander Moreno, isazi sezokudla esibhalisiwe, ezinye izinjongo zokudla okunengqondo yilezi:

• Ukwenza ukudla kube okulungile, okuqondayo, okuhlangenwe nakho okucabangelayo futhi ondle umzimba wakho
• Ukufunda ukuhlukanisa indlala engokomzimba nesifiso esingokomzwelo sokudla
• Ukwazisa ukudla okuvela epulazini kuye kwelinye kanye nokunaka isipiliyoni sokudla kusukela ekuzalweni kuya ekufeni noma ekuvuneni kuye eshalofini, kanye nempilo yabantu ukudla kube nomthelela.
• Ukugxila ekuzinakekeleni nasekuzibekeni kuqala ngokwenza ukukhetha kokudla okukwenza uzizwe kahle
• Ukuqeda 'ukukhathazeka ngokudla' nokukhathazeka ngokudla

Ubani Ofanele Ukudla Okunembile?

Iningi labantu lingazuza endleleni yokuphila enembile yokudla, kusho ochwepheshe, kodwa kunabantu abambalwa abangase bafune ukucabangisisa ngaphambi kokukuzama.

Ukudla okunengqondo akulungele wonke umuntu, "kusho uMoreno." Cabanga nje ukuthi umuntu onesifo sikashukela 'udla ngokuthanda' - kungaba yingozi impela.

Lo ngumbono ophikisanayo phakathi kwabasebenza ngokudla okunembile ngoba ukudla okunembile kuyinto okufanele ukwenzela wonke umuntu, kepha kubalulekile ukuthi uqaphele ukuthi abantu abanezinkinga ezithile zezempilo bangadinga ukuthola usizo olwengeziwe kusuka kudokotela wezokudla noma kudokotela wabo uma befuna ukuzama ukudla okunembile ngaphandle. "Nginesifo sikaCrohn," kunezela uMoreno. "Ngeke ngikwazi ngokuqonda ngidle okunye, kungenjalo amathumbu ami azosabela kabi. "

Okulandelayo, uma unomgomo wokuqina wokuqina, ukudla okunembile kungahle kungakulungeli. "Isibonelo singaba uma ungumgijimi ozama ukuzijwayeza ukudla okunembile, kepha uthola ukuthi isifiso sakho sokudla asikaze sanele ngokwanele ukubhebhezela ama-run akho," kuchaza uWalsh. "Uzithola uzizwa ukhathele noma ukhathele ngemva kokugijima. Kungase kudingeke ukuthi ngokuqaphela uhlanganise ukudla okulula noma izinto zokudla ngezinsuku lapho uhlela ukugijima, ngisho noma ungawalambele ngempela ama-calories engeziwe."

Izinkinga Ezivame Kakhulu Ngokudla Okunembile

Ukudla ngokweqile: "Abantu abasha ekudleni okunembile bavame ukukhombisa lokho engikubiza ngokuthi 'ukuhlubuka ekudleni," kusho uLauren Muhlheim, uPy.D., isazi sokusebenza kwengqondo nomlobi we Lapho Ingane Yakho Inenkinga Yokudla: Amasu Awusizo Okusiza Ingane Yakho Ilulame Ku-Anorexia, Bulimia, kanye nokudla Ngokuzitika.

"Lapho imithetho yokudla imisiwe, badla inqwaba yokudla abakukhawulele iminyaka eminingi," esho. "Bangazizwa bengalawuleki, okungaba yinto esabisayo."

Ukuzuza kwesisindo: "Abanye abantu inzuzo isisindo ekuqaleni, okuya ngomgomo wakho, esingakucasula, "kusho uWalsh." Kubalulekile ukuthi wazi ukuthi ukuzuza kwesisindo kungaba yinto yesikhashana nje lapho uthola ukuthi ungaphendula kanjani kulamba lwakho lokuzalwa kanye nokugcwala kwakho noma ukukhuluphala komzimba kungakuhle labo abake banenkinga yokudla esikhathini esidlule, yingakho kubalulekile ukusebenzisana nodokotela wezokudla obhalisiwe noma uchwepheshe wezempilo yengqondo uma unomlando wokuphazamiseka kwemikhuba yokudla."

Ukungadli ukudla okulinganiselayo: "Ukuqonda ukudla okusendishini yakho kufaka phakathi uhlobo (amaprotheni, ama-carbs, namafutha) nenani lokudla okudlayo (ama-calories) kubalulekile empumelelweni ngokudla okunembile," kusho uMimi Secor, i-DNP, impilo yabesifazane umhlengikazi. Lokhu kungabonakala njengokuphikisana nakho ngoba awufanele ubale amakholori noma ama-macros. Kepha njengoba kuphawuliwe ngenhla, kwesinye isikhathi inkululeko yokudla noma yini oyifunayo ingaholela ekuzitikeni ngokweqile ezinhlotsheni ezithile zokudla ngaphezu kwabanye. Akufanele ukhathazeke ngalezi zinto, kepha ulwazi oluncane ngezidingo zakho zokudla okunomsoco kubalulekile ukuqinisekisa ukuthi udla ukudla okulinganiselayo ngama-calories anele, izithelo, ama-veggies, amaprotheni, i-fiber, namafutha anempilo (kanye nokunye ukuphatha , futhi, kunjalo.)

Ungazixazulula Kanjani Izinkinga Zokudla Ezinembile

Yehlisa isimo sengqondo sokudla: Lokhu kungase kube lula ukukusho kunokukwenza, kodwa kubalulekile ukuthatha izinyathelo ezincane eziya kulo mgomo omkhulu. "Ukudla okunengqondo kuwuhlobo 'lokuhlanza' kwengqondo lonke lolo limi lokudla esiluthola nsuku zonke," kusho uWalsh. "Kungase kube yinzuzo ukuqaphela indawo yenkundla yezokuxhumana ohambweni lwakho lokudla olunembile. Ungase uzuze ngokungalandeli amaphrofayili athile noma uzikhwebule ezinkundleni zokuxhumana ngokuphelele." Futhi uncoma ukubeka eceleni isikali nokususa izinhlelo zokusebenza zokulandelela ukudla kufoni yakho njengoba ulungisa. (Okuhlobene: I-Anti-Diet Movement Akuwona Umkhankaso Wokulwa Nempilo)

Yeka indlela ocabanga ukuthi ukudla okunembile kufanele kube njengalokhu: "Ngisho nalabo abajwayezelayo futhi bakhuthaze ukudla okunethezeka ngokunekhono (nami ngokwami) akuwona amadlela aphelele enembile uqobo lwawo," kusho uWalsh. "Kumayelana nokujabula nokuba nobudlelwano obuthuthukisiwe nokudla, futhi njengoba isisho sisho, abukho ubuhlobo obulungile."

Zama ukwenza ijenali: "Ngibhekana nezinselelo namakhasimende/iziguli ngokuzikhuthaza ukuthi zisebenzise ukubhala kalula," kusho uWalsh. "Iphepha nepeni kungcono kakhulu, noma ukubhala phansi imizwa nemicabango engxenyeni yamanothi ocingweni lwakho. Ngezinye izikhathi ukukhipha imizwa, imicabango, nokukhathazeka ephepheni kuyindlela enhle yokukwenza kungabi namandla engqondweni yakho." (Lo dokotela wezokudla ungumlandeli omkhulu wezindaba.)

Themba inqubo: Lokhu kubaluleke kakhulu kulabo abanenkinga yokudla ngokweqile ngenxa yenkululeko yabo yokudla abasanda kuyithola. "Ngesikhathi esanele-esihluka kumuntu ngamunye-nokwethembela enkambisweni, abantu bazivumelanisa nale mvume entsha yokudla abakufunayo bese bebuyela ekudleni ukudla okunomsoco nokudla okunomsoco jikelele," kusho uMuhlheim. "Njenganoma yibuphi ubudlelwano, kuthatha isikhathi ukwakha ukwethemba komzimba wakho ukuthi ungathola lokho okufunayo kanye nalokho okudingayo."

Buyekeza kwe-