Kungani Kufanele Ngempela Siyeke Ukukhuluma Ngokukhipha Ubuthi Ngemva Kwamaholide

-Delile

• Lapho Ulimi Lulimaza Impilo Yakho
• I-Physiology Yamahloni Nokucindezeleka
• Yazi Ukuthi Ukudla Kweholide Kubalulekile
• Indlela Yokuthintana Namaholide Ngomqondo Onempilo
• Buyekeza kwe-

Ngenhlanhla, umphakathi ususukile emagameni akudala, ayingozi njengokuthi "bikini body," ekugcineni ngokubona ukuthi yonke imizimba yabantu iyimizimba ye-bikini. Futhi ngenkathi sibeke lolu hlobo lwamagama anobuthi ngemuva kwethu, amanye amagama ayingozi abambekile, abambelela emibonweni ephelelwe yisikhathi kwezempilo. Isibonelo: umzala webhikini lomzimba wasebusika - "i-detox yeholide." I-Blech.

Futhi ngaphandle kokuthi yini ama-celebs afana noLizzo (kanye ne-smoothie detox yakhe yakamuva) kanye namaKardashians (um, khumbula ngenkathi uKim egunyaza ama-lollipops wokunciphisa inkanuko?) Angathumela ezinkundleni zokuxhumana, awudingi ukuthi "ukhiphe ubuthi" ekudleni - kungaba Amakhukhi kaKhisimusi noma ukudla okunethezeka kwesonto lonke (siyabonga @ PMS) - ukuba nempilo.

Ake sithole okuthile okucacile zisuka: Amaholide awanabo ubuthi! Awudingi "ukukhipha ubuthi" kubo! Uxolo ngokumemeza. Yilokho nje, ochwepheshe bezempilo yengqondo nokudla nabo bebelokhu bememeza lokhu ebuchosheni bethu isikhashana manje - ukuthi lolu hlobo lwemiyalezo olunobuthi ngempela, hhayi ukudla uqobo. Ngemuva kwakho konke, lesi sikhathi sonyaka sinjalo okufanele ukuzizwa ukhululekile - kufeza injongo ngokwayo. (Related: 15 Words Nutritionists Wish You would Ban from Your Silulumagama)

"I-detox ngesikhathi [noma ngemuva] kokulandiswa kweholide ingaba nemithelela emibi yengqondo uma ingalawulwa ngokucophelela," kusho isazi sokusebenza kwengqondo e-Alfiee Breland-Noble, Ph.D., umsunguli we-MHSc we-The AAKOMA Project, engenzi nzuzo ezinikele ukunakekelwa kwezempilo yengqondo kanye nocwaningo, kanye nomphathi we Couched in Umbala i-podcast. "Ngihlala ngithanda ukuhlela kabusha lesi sikhathi sonyaka njengesikhathi sokuzindla kanye nokwenza kabusha, kokubili okusigxilisa esikhathini samanje ngeso lekusasa elihle." Ngamanye amazwi, esikhundleni sokugxila ekukhipheni ubuthi okwedlule (noma ngabe ukudla noma imikhuba), hlala ugxile esikhathini samanje ukuze uzizwe ujabule kanye nokubonga ngalokho okuzayo.

Lapho Ulimi Lulimaza Impilo Yakho

Cabanga ngalokhu: Ukukhipha ubuthi emzimbeni kusho ukuthi ubuthi obungafuneki bungene emzimbeni wakho. Ngakho-ke, ukusebenzisa ulimi olufana ne- "detox ngemuva kwamaholide" kusho ukuthi lokho kudla okumnandi kwakungathi "kunobuthi" futhi kufanele kususwe. Akukhona nje lokhu, kahle, okudabukisayo nokudidayo (into ehlwabusayo kangaka ingaba kanjani "yimbi?"), Kodwa futhi kubhekwa njengehlazo lokudla, okungaholela emiphumeleni emibi kakhulu engokwengqondo nengokwenyama, ngokusho kokubuyekezwa kwesayensi, izifundo, kanye nochwepheshe ngokufanayo. . Cabanga: ukukhathazeka, ukudangala, ukukhathazeka ngokweqile, nokudla okungalungile (kufaka phakathi i-orthorexia). Ukusebenzisa igama elithi "detox" ngokuphathelene namaholide (futhi lokhu akugcini nje emikhosini yokuphela konyaka, i-FTR) ngokwemvelo kusebenza ihlazo ekudleni, futhi ihlazo liphambene nempilo. Futhi, indlela ohlela ngayo futhi uthumele ngayo imininingwane namagama owasebenzisayo konke kunomthelela oqondile emizweni yakho nasenhlalakahleni yengqondo.

"[Qaphela] ukuthi kungani sikhuthaza abantu ukuthi banciphise ubuthi," kusho uBreland-Noble. Uchaza ukuthi ngokwesiko, ama-detoxes abeqondiswe kwabesifazane njengendlela yokubacindezela ukuthi bathole umzimba "ongcono" - ngesinye isikhathi lowo mlayezo ucashe kancane kanti kwesinye isikhathi uba phezulu futhi ucace. Kodwa lelo zinga lobuhle "liyindinganiso engelona iqiniso, elimhlophe ngokwesiko, elixube abantu bobulili obuhlukile laseMelika elingabali konke ukuhlukahluka okuhle okukhona emiphakathini yemibala (naphakathi kwabesifazane abamhlophe ngokwabo)," usho kanje. "Lokhu kulandisa kuqinisa izinhlobo zomzimba ezingezinhle nezingafinyeleleki ezihlazisa abesifazane abangahambisani nezinga elingenangqondo."

"Lolu limi olususa ubuthi buyingozi kuwo wonke umuntu, kodwa ikakhulukazi kwabesifazane abasebasha lo mlayezo uqondiswe ngokuyinhloko," kusho isazi sezokudla esibhalisiwe u-Lisa Mastela, M.P.H., umsunguli we-Bumpin' Blends. Kusho ukuthi ukujabulela nokuphumula ngemisebenzi ejabulisayo - ukuba ne-latke yesibili, ukubhaka amakhukhi nomndeni, ukuphuza i-cocoa eshisayo ngomlilo, ukumunca i-caramel popcorn ngesikhathi se-movie ye-Hallmark - kuyinto embi, elingana nomuthi odinga ukuwuthola ngaphandle kwesistimu yakho." Igxolo le-Peppermint ≠ umuthi.

"Ngalokhu engqondweni yakho, kufanele ube kanjani nakho okuhle ngamaholide?" Kubuza uMastela. "Yonke into iholide igxile ekudleni ngandlela thile, futhi yonke into izokonakaliswa yileli hlazo kanye necala elingadingekile nelingafanele ngokuphelele."

I-Physiology Yamahloni Nokucindezeleka

Umqondo wokukhipha ubuthi emzimbeni emaholidini "uqala ngonyaka ozayo ngalo mbono wokuthi udinga 'ukuhlanzeka ngokwengeziwe,' okubeka ukuhluleka okungenakugwemeka phakathi kukaJanuwari noma ekuqaleni kukaFebhuwari lapho ususha ngemuva kokukhishwa emzimbeni," kusho uMastela. "Faka: amahloni nokuzizwa unecala. Faka: ubuthi obulandelayo 'behlobo bod.' Faka: umjikelezo olandelayo wamahloni. Kuyinhlansi engapheli necala. "

"I-cortisol ephakeme evela njalo ekugibeleni ibhayisikili imikhuba yakho yokudla (kanye nengcindezi yaleyo mikhuba yokudla) kunganciphisa impilo yakho," esho. Izinga eliphakeme le-hormone yokucindezeleka nalo lihlotshaniswa nengozi eyengeziwe ye-Alzheimer's, umdlavuza, isifo sikashukela kanye nesifo senhliziyo, uyanezela.

Kubalulekile futhi ukuveza ukuthi labo abake banenkinga yokudla bangase baqale ikakhulukazi ngalesi sikhathi sonyaka. Izici eziningi zesizini zingaba nzima ikakhulukazi kulabo asebebhekane ne-ED, ukuthi igama elithi "detox" lilodwa lingadala. Futhi nakuba ukululama kwawo wonke umuntu kubukeka kuhlukile, "ukuhlela imihlangano ebonakalayo nomelaphi wakho, ukuzindla, nokuhlela kusengaphambili (noma ukulingisa izimo) kungasiza, kodwa kungumuntu ngamunye," kusho uMastela. (Okuhlobene: Indlela 'Umbukiso Omkhulu Wokubhaka WaseBrithani' Owasiza Ngayo Ukuphulukisa Ubudlelwano Bami Nokudla)

Yazi Ukuthi Ukudla Kweholide Kubalulekile

Uma umphakathi uzonikeza inani lokuziphatha ekudleni, kungani ungakwenzi kube kuhle? Akugcini nje ngokunikeza induduzo engokomzwelo nengokomoya (injabulo yeholide iyinto yangempela futhi isifiso singakwenza ujabule ngokwengeziwe), kepha futhi ngoba sikuxhumanisa nesiko lakho, kuphawula uBreland-Noble. "Ukudla kungenye yezimpawu zamasiko ezihluke kakhulu esinazo," esho. "Kunezinhlobo ezahlukahlukene zokudla nezindlela zokuzilungiselela eziqinisekisa ukuthi singobani njengabantu bamasiko ahlukahlukene."

Lokho kuhlanganisa inqubo yokupheka nokudala ukudla. "Inqubo yokulungisa ukudla imvamisa isuselwa emasikweni futhi isebenza njengomsebenzi wokuhlanganisa abantu nokusisiza sihloniphe (siphinde sidlulise) amasiko," kusho uBreland-Noble. "Uma ukudla okunesitashi kungukudla okuyisisekelo emphakathini wakho futhi kuyingxenye enkulu yokuthi uxhumana kanjani nomndeni ngamaholide, 'ususa kanjani ubuthi' kuwo - noma ngendlela ekuhloniphayo namasiko akho?" Okungcono, zibuze ukuthi kungani ungafuna.

Uma unentshisekelo engxenyeni yokudla okunempilo kwale mpikiswano, yazi lokhu: Ukudla kweholide akulimazi umzimba wakho. "Qiniseka ukuthi noma yiziphi izinhlobo zokudla ozifaka emzimbeni wakho ngesikhathi samaholide kuhle, "kusho uMastela." Kungenzeka ukuthi ukupheka kwekhaya lakho - noma ngabe kungamaswidi noma okunye ukudla kwaseholidini - empeleni akunabuthi kakhulu kunokunye ukudla okudlayo unyaka wonke. "

Yebo, ukudla kwamaholide kuvame ukujabulisa kakhulu - i-eggnog ayisoze yaba isaladi ye-kale. Kepha zama ukukubeka ngokusobala nakho konke lokhu okudlayo; inhloso lapha ukususa icala futhi ubone ukuthi wondla umzimba nomphefumulo wakho ngalesi sikhathi sonyaka.

Indlela Yokuthintana Namaholide Ngomqondo Onempilo

Kuyaqondakala ukuthi le mibono emide ekwenziweni kokuzitika nangecala ngeke iguqulwe ngobusuku obubodwa, kepha ungenza ushintsho oluncane, oluhle lokuziphatha phakathi namaholide olungaqala ukushintsha indlela obheka ngayo ukukhetha kwakho kokudla ngalesi sikhathi sonyaka nangaphezulu .

Esikhundleni sokuhlela "i-detox" yangemva kweholide, kuthiwani uma uvele udle kancane futhi ngokucabangela, ujabulela futhi ukwazisa ukudla kwakho, uprakthiza ukubonga? "Gxila enjabulweni - khululeka futhi uzindle ngomqondo wokuthi ukudla kuyingxenye ebalulekile yenjabulo nenjabulo yeholide," kusho uMastela. "Futhi zikhumbuze ukuthi unesibindi esihlala sikuqeda ubuthi."

Uma unenkinga yokulahla i-mindset post-holiday detox mindset (okungaba nzima ukuyenza kabusha uma usuneminyaka engu-kule headpace!), Nazi izinto ezimbalwa ongazenza ukuqala ukwephula iphethini, ngokwalaba ongoti.

• Sebenza nodokotela, owelapha oqondene nokudla, noma isazi sokudla esibhalisiwe. (Awuqinisekile ukuthi uzoqala ngaphi? Ukwelashwa kwamaBlack Girls kanye neAmerican Psychological Association kunemikhombandlela esesha kalula yezinzuzo zezempilo yengqondo kanye ne-Academy of Nutrition and Dietetics yeRDs.)
• Qala ukubhala mayelana nendlela obonga ngayo ngokudla kwakho nokuthi kukwenza uzizwe kanjani ezingeni lomzwelo.
• Thola iresiphi ongabelana ngayo nomngani noma ilungu lomndeni, futhi uyihlanganise; lokhu kungakhulisa ulwazi lwakho lomzwelo nenkumbulo ezungeze isidlo esikhethekile seholide.
• Zama ukuzindla nokudla okunengqondo, imikhuba emibili yomzimba enganciphisa amazinga akho okucindezeleka futhi ikusize ukwazise ukudla nakakhulu.

Uma u-2020 engumlilo we-dumpster, kuthiwani siphonsa igama elithi "detox" lapho bese sibalekela ku-2021? Kuzwakala njengecebo.

Buyekeza kwe-