Ungamelana Kanjani Nezifiso Zokudla-Futhi Lapho Kulungile Ukunikezela

-Delile

• Ungamisa Kanjani Ukufisa Ukudla
• Izaba Ezidala: "Uma ngizincisha manje, ngizodla kakhulu kamuva."
• Izaba Ezidala: "Ngifanele ukwelashwa ngemuva kohlobo losuku engibe nalo."
• Izaba Ezidala: "Umcimbi okhethekile."
• Izaba Ezidala: "Ngidinga ukulalela umzimba wami, futhi ifuna u-ayisikhilimu."
• Izaba Ezidala: "Ngihambe kahle kakhulu muva nje."
• Izaba Ezidala: "Uma bekwazi ukudla i-brownie sundae, nami ngingayidla."
• Buyekeza kwe-

Sonke sikhona: Uqala usuku lwakho kahle ngokudla kwasekuseni okunempilo kweyogathi yesiGreki, izithelo, ama-alimondi, nokuqiniseka ukuthi uzodla unempilo usuku lonke. Isidlo sasemini siyinhlanzi eyosiwe kanye nesaladi futhi uzizwa sengathi usukulungele ukubhekana noshukela olungekho ku-J.Lo, no-carb. Kodwa-ke ukuwohloka kwantambama kuyaqala futhi ubona ukuthi udle kahle usuku lonke, yini ngempela idlanzana le-M&Ms elingayenza? Ngokudla kwakusihlwa udla inyama futhi wehlisa uhhafu wesinkwa sesiFulentshi ngenkathi i-spaghetti ipheka. Isikhathi sokulala sikuthola ucekela phansi phambi kwe-TV ngephenti lika-ayisikhilimu esikhundleni sokushaya isaka kusenesikhathi. Lapho ekugcineni ukhubeka embhedeni sekwephuze kakhulu futhi ukhathele kakhulu, unquma ukwenza kangcono kusasa. Lather, hlambulula, phinda.

Awuhlanyi uma uzwa sengathi unempi yangaphakathi yokuthi kufanele noma akufanele ungene ku-stash yakho ye-Oreo ephuthumayo. "Sisebenza kanzima kakhulu uma sizama ukuthethelela ukunqotshwa isifiso," kusho uDavid Colbert, M.D., umbhali ngokubambisana I-High School Reunion Diet.

Futhi izifiso zibonakala zishaya ngamandla njengoba usuku luqhubeka. Ngokwenhlolovo eyenziwe yiMassive Health engasasebenzi (uhlelo lokulandela umkhondo lokudla nsuku zonke), abantu emhlabeni wonke banenkinga yokuthola ukuthi bangamelana kanjani nezifiso zokudla — ikakhulukazi lapho ilanga lishona. (Ucwaningo olusha lunesinqumo: Ingabe ngempela ukuthi kubi ukudla ebusuku kakhulu?)

"Kunokwehla okuphelele ngamaphesenti angu-1.7 kokudla okudliwayo ihora ngalinye losuku elidlula ngemuva kokudla kwasekuseni," kusho u-Aza Raskin, umsunguli weMassive Health. "Lokho kuyiqiniso eTokyo njengoba kunjalo naseSan Francisco njengoba kunjalo naseSão Paulo. Kusifundisa okuthile okuyisisekelo ngendlela abantu abathatha ngayo izinqumo ngokudla - nezinqumo nje jikelele."

Ngenhlanhla, ososayensi manje bazi kakhulu kunanini ngaphambili ngokusebenzisa amandla ethu okukholisa ngokuhle, hhayi okubi, noma yiliphi ihora losuku. Nakhu ukuthi ungamelana kanjani nokudla okungekuhle kangako ezinhlosweni zakho zezempilo. (Kepha ngaphambi kokuqhubeka, funda: Kungani Kudingeka Siyeke Ukucabanga Ngokudla njengokuhle 'Nokubi')

Ungamisa Kanjani Ukufisa Ukudla

Zama lawa maqhinga ayisithupha ukuze uhlele kabusha indlela ocabanga ngayo, wakhe imikhuba enempilo, futhi ufunde ukuthi ungamelana kanjani nezifiso zokudla—ngaphandle kokuzigodla.

Izaba Ezidala: "Uma ngizincisha manje, ngizodla kakhulu kamuva."

I-Mantra Entsha: "Ngenza ukhetho, hhayi umhlatshelo."

Sivame ukufuna lokho esingakwazi ukuba nakho. Kepha uma kukhulunywa ngezifiso, ukungakutholi okufunayo kunganciphisa isifiso sakho. “Ukuhlola kubonisa ukuthi siyakulangazelela esikudlayo,” kusho uStephanie Middleberg, R.D., isazi sezokudla eNew York City. "Ngakho-ke uma udla ukudla okwenzelwe wena, uzoqala ukufune esikhundleni samakhukhi namakhekhe." Okubalulekile wukuthola ingqondo yakho ebhodini njengoba uthola ukuthi ungamelana kanjani nezifiso zokudla kuze kube yilapho umzimba wakho usukwazi ukuthatha izintambo. (Okuhlobene: Indlela Owesifazane Owodwa Agcina Ngayo Ukunciphisa Izifiso Zakhe Zoshukela)

Ungamelana kanjani nesu lokufisa ukudla: Hlela kabusha indaba. "Ukuzikhulula kumayelana nokumelana, futhi ukumelana nobunzima. Ukukhetha ukuthi ukudla okuthile, ngakolunye uhlangothi, kunika amandla," kusho uMichelle May, M.D., umbhali we Yidla Okuthandayo, Thanda Okudlayo. Ngakho-ke esikhundleni sokuzama ukwenza indlela yakho yokunqanda izifiso zokudla, zifake kusishisi sangemuva uze ulungele ukuzivocavoca noma uqede isidlo sakusihlwa. "Ngaleyo ndlela ungazitika, kodwa ngesikhathi sakho nangemigomo yakho," kusho uKeri Gans, R.D., umbhali Ukushintsha Ukudla Okuncane.

Iqhinga lingakusiza futhi ukuthi udle kancane: Ucwaningo luthole ukuthi abantu abatshelwe ukuthi bayeke ukudla ushokoledi badle kancane kunalabo ababetshelwe ukuthi bawudle ngokushesha. Abacwaningi bakholelwa ukuthi uma ulinde ukuzitika, cishe awukho emcabangweni ongaguquki futhi usesimweni sokucabangisisa, esilungele ukunambitheka. (P.S. Nakhu okushiwo yisayensi mayelana nokuthi zingaki ukudla okukopela okufanele ube nakho ngesonto.)

Izaba Ezidala: "Ngifanele ukwelashwa ngemuva kohlobo losuku engibe nalo."

I-Mantra Entsha: "Ngifanele umusa, hhayi ama-calories."

Impela, ukwanelisa isifiso kungakunikeza ukushaya okusheshayo kwe-hormone yenjabulo i-dopamine (futhi uma ukwenza ngama-carbs, ukuxhamazela kwe-serotonin ezolile futhi). Kepha ucwaningo lukhombisa ukuthi umphumela wokududuza kashokoledi uhlala imizuzu emithathu kuphela. Futhi uma amaphuzu aphezulu, usala nokukhungatheka okufanayo nangaphambili. (Izindaba ezimnandi: Ushokoledi omnyama ungahle ulwe nokukhwehlela, ngokusho kocwaningo olusha!)

Ungamelana kanjani nesu lokufisa ukudla: Veza lokho okukwenza uzizwe udiniwe. Ngenkathi ukudla okungokomzwelo kungeza osizini lwakho ngokunyusa usayizi webhulukwe lakho, "ukukhomba izinkinga zakho isinyathelo sokuqala sokuzixazulula," kusho uJean Fain, udokotela wezifo zengqondo nombhali I-Self-Compassion Diet. Zinike imizuzu embalwa ukuze ubhale ngenkinga ku-imeyili, bese ufunda okubhalile bese ususa okusalungiswa. Ucwaningo luthi ukulahla izinkinga zakho kwenza kube lula ukuziyeka empilweni yangempela.

Uma usengakwazi ukuyeka ukucabanga ngalokho okungahambanga kahle, yenza okuthile okududuzayo okungabandakanyi ukudla amakhalori, njengokuthatha uhambo. Noma snuggle nesilwane esifuywayo noma othandekayo, indlela efakazelwe yokwenza amahomoni okucindezeleka anciphe kanye ne-oxytocin spike yekhemikhali yokuzizwa ujabule. (Noma ucabange nje ngazo — lokho kuyasebenza, futhi!) Noma ngabe yini oyenzayo, musa ukuxhoma okwedlule: Ucwaningo oluvela eWake Forest University luthole ukuthi ama-dieters angazishayanga ngenxa yokwehluleka okubonakalayo adle kancane uswidi kunalabo ababezigxeka. (Okuhlobene: Ingabe Kufanele Uzonde Ngempela Ukudla Okusetshenzisiwe?)

Izaba Ezidala: "Umcimbi okhethekile."

I-Mantra Entsha: "Okukhethekile akusho ukuthi ugcwele."

"Kungaba wumsangano ukwedlula ucezu lwekhekhe lakho lokuzalwa," kusho uGans. Kepha lokho akusho ukuthi kufanele udle ucezu olunamandla — noma ezimbili.

Ungamelana kanjani nesu lokufisa ukudla: Ukwaneliseka okutholayo ekudleni okukodwa kuvame ukwehla njalo, futhi ucwaningo lukhombisa ukuthi izingxenye ezincane zinganelisa njengalezo ezinkulu. Ngakho-ke uma isimo sidinga ukwelashwa okugcwele ikhalori, zama ukudla imfoloko embalwa nje, bese ubanake ngokuphelele: Ukugxila kulokho okudlayo kukusiza ukuthi usebenzise amakhalori ambalwa kamuva. (Lona ngumqondo ophelele wokuthi kungani ukudla ngokucabangela kukusiza ukuthi uthole ukuthi ungamisa kanjani izifiso zokudla.)

Futhi khumbula ukuthi uzoba mnandi kakhulu uma uzizwa usuthi, ungafakwanga. “Ufuna ukuzwa ukuthi kwenzekani ngokugcwele, futhi ukuba se-coma yokudla kwenza lokho kube nzima,” kusho uFain.

Izaba Ezidala: "Ngidinga ukulalela umzimba wami, futhi ifuna u-ayisikhilimu."

I-Mantra entsha: "Engikufunayo akusikho lokho engikudingayo."

Cabanga ngomzimba wakho njengokungathi wawungumqaphi wengane: Kufanele uwunakisise, kepha akudingeki ukuthi ume lokho okwenzayo isikhathi ngasinye lapho kuduma. "Nakuba indlala ingumzimba wakho okutshela ukuthi udinga ukudla, izifiso ziyisiphakamiso, hhayi umyalo," kusho uSusan Albers, isazi sokusebenza kwengqondo eCleveland Clinic kanye nomlobi wezincwadi. Yidla.Q.

Ungamelana kanjani nesu lokufisa ukudla: Qala ngokunquma ukuthi ngabe ulambile ngempela. Ngaphandle kwezimpawu ezisobala njengokukhathala nokucasuka, ukukhetha kubuye kuyinkomba enhle yesifiso sokudla. Uma ungakhathaleli kangako ngokudla ukudla okuthile futhi lapho ufuna ukudla okuthile, kulapho-ke kungukuthi awunakho nje ukuphazamiseka.

Uma kuwukulangazelela kuphela (ngokwesibonelo, ungabulala ikhukhi kepha ungadlula kalula ku-apula), zenzele inkomishi yetiye elihlaza le-jasmine bese uthatha isikhunta sayo esikhulu ngaphambi kokuba uphuze. Ezifundweni zakamuva, abesifazane ababenuka i-jasmine bakwazi ukunciphisa kakhulu ukulangazelela kwabo ushokoledi. Noma sebenzisa umcabango wakho: Olunye ucwaningo lukhombisile ukuthi ukuzibona ngeso lengqondo udla ukudla okuthandayo kunganciphisa isifiso sakho ngakho ngokukhohlisa ubuchopho bakho ukuthi ucabange ukuthi usuzitholile.

Izaba Ezidala: "Ngihambe kahle kakhulu muva nje."

I-Mantra entsha: "Bengizizwa kamnandi impela muva nje, futhi ngifuna ukukugcina kunjalo."

"Uma usebenzisa ukudla njengomklomelo, uzibeka engcupheni yokulimaza isisusa sakho ngokuzibonisa ukuthi usufinyelele ekugcineni; uthole indondo, ngakho umjaho usuphelile," kusho u-Albers. "Lokhu kungaba isimemo esivulekile sokubuyela ekuziphatheni okungenampilo." (I-BTW, indlela oziklomelisa ngayo ngokusebenza kakhulu kuthinta ugqozi lwakho.)

Ungamelana kanjani nesu lokufisa ukudla: Esikhundleni sokuzizuzisa ngomsebenzi owenziwe kahle, gxila ekutheni ukudla okunempilo sekukhokhele kanjani (ukunqoba okungafani nesikali). Ngabe unamandla amaningi? Ingabe izingubo zakho zilingana kangcono? Bese uthatha isikhashana uvumele imizwa ehambisana naleyo nzuzo ingene in. Kungani? Ngendlela efanayo ungathola umlutha wama-endorphin akhululwa ngumzimba wakho lapho ujuluka, "ungabanjwa umuzwa wokuziqhenya noma wenqubekela phambili, okwenza ufune ukuqhubeka nendlela ephilile," kusho uDkt Colbert .

Izaba Ezidala: "Uma bekwazi ukudla i-brownie sundae, nami ngingayidla."

I-Mantra entsha: "Ngidinga ukudla okulungile kimi."

Wonke umuntu unomngani omncane noma osebenza naye obonakala ephila ngokudla okungenamsoco nokuningi kwakho. Futhi ngoba izifundo zithole ukuthi abesifazane bavame ukudla kakhulu uma bendawonye, ​​mhlawumbe ufuna lokho anakho njalo lapho nina nobabili niyodla isidlo sasemini. (Okuhlobene: Ungayidla Kanjani Impilo Ngenkathi Udla Ngaphandle)

"Ukulingisa abanye abantu, noma 'ukumodeliswa komphakathi,' yindlela esifundisa ngayo ukuhamba emhlabeni cishe kusukela esikhathini esizalwa ngaso, futhi kuwumkhuba onzima ukugqashula," kusho uSonali Sharma, M.D., udokotela wezifo zengqondo eNew York City. Kepha njengokulingwa njengoba ucabanga ukuthi umngani wakho uthole uhlobo oluthile lwesihlanu lwama-dieters, noma yini eyenzekayo naye mhlawumbe ayihumushi. "Mhlawumbe unesifo sokugaya ukudla esisheshayo noma uchitha amahora ejimini nsuku zonke," kuchaza uDkt Sharma.

Ungamelana kanjani nesu lokufisa ukudla: Ukuba yisibonelo esinempilo kungadlala indima ebalulekile ekusizeni ukuthi unamathele ekudleni nasekuhlelweni lokuzivocavoca umzimba. Ngakho cabanga ngothile, kungakhathaliseki ukuthi usaziwayo noma umngane, omikhuba yakhe yokudla ofisa ukuyidla. (Yeqa umlingisi omncane okhonjiwe ophila ngokudla i-soda yedwa futhi esikhundleni salokho ukhethe owesifazane ozibonakalise ukuthi uyayithanda i-pizza kepha uzikala izingcezu ezimbili.) Bese kuthi, kunokufanisa uNkk Sky-High Metabolism ukuluma ukuluma, cabanga, Ngabe iqhawe lami lezempilo (angathi, lawa ma-badass abesifazane abaziwa yiNike) angenzani? futhi wenze ngokufanele.

Buyekeza kwe-