Kungani Kufanele Uyeke Ukudla Okuvinjelwe Kanye Kuphela

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Uma ufana nabantu abaningi baseMelika, kungenzeka ukuthi ulandele ukudla okunomkhawulo egameni lokwehlisa isisindo ngesikhathi esithile: awekho amaswidi, akukho kudla ngemuva kuka-8: 00, akukho okulungisiwe, uyazi ukubhola. Vele, kuyinto eyodwa ukulandela indlela ethile yokudla ngenxa yokungabekezelelani (njengokuthi uma unesifo se-celiac) noma ukukhathazeka kokuziphatha (izidlo zemifino kanye ne-vegan). Kepha sikhuluma ngohlobo lwemikhawulo abantu abazithobe ngayo egameni lokwehlisa amakhilogremu. Uhlobo oluthatha impilo yakho futhi likushiye uzizwa unecala njalo uma "udidekile." Isexwayiso se-Spoiler: Lezi zidlo azisebenzi.

"Ukudla kuchaza ukuthi ukunto ongahle uhambe nayo," kusho uDeanna Minich, Ph.D., isazi sokudla okunempilo nombhali we Kuphelele I-Detox: Uhlelo Oluqondene Nakho Lwezinsuku Ezingu-21 Lokunqamula Izithiyo Kuyo Yonke Indawo Yakho Impilo. "Futhi asifuni ukusetha abantu ukuze behluleke."

I-Dieters ivame ukukhipha amaphesenti ama-5 kuye kwayi-10 esisindo sayo sokuqala ezinyangeni eziyisithupha zokuqala, ngokusho kwabaphenyi e-UCLA. Kepha kukhona okubanjiwe: Abaphenyi abafanayo bathola ukuthi okungenani umuntu oyedwa kuya kokuthathu kwabathathu ekudleni aphinde athole isisindo esikhulu kunalokho abalahlekelwe yiminyaka emine noma emihlanu, futhi inani langempela kungenzeka liphakeme kakhulu.

Ngisho nangokwe-anecdotally, sonke siyabazi abantu abaye bazama ukudla ngemuva kokudla, ngaphandle kwempumelelo yesikhathi eside. Futhi kunethuba elihle lokuthi nawe wenze okufanayo. Noma kunjalo, abaningi bethu babuyela emuva isikhathi nesikhathi ekudleni okungazange kusebenze-ngaso sonke isikhathi becabanga mhlawumbe uma ngenze le nto eyodwa ngokuhlukile noma Ngiyazi ukuthi ngiyakwazi ukukukhipha kulokhu, sivame ukuzibeka icala.

Silapha ukukutshela ukuthi akulona iphutha lakho. Izidlo zikwenza ube nokwehluleka. Nakhu ukuthi kungani.

1. Ukudla ukudla kudala ukudla ngokweqile.

Ukunciphisa kakhulu ukudla okuthile kumane kukhuphule ukuqwashisa kwakho ngakho. Cabanga nje: Uma wazi ukuthi akufanele udle ama-brownies, ukubona umuntu evula izinzwa zakho. Isayensi iyakuxhasa lokhu: Abantu abadle i-dessert baba nempumelelo engcono yokudla ngendlela engaphezulu kwezinyanga eziyisishiyagalombili uma kuqhathaniswa nalabo abazincisha bona, ngokusho kocwaningo oluthile lwaseTel Aviv University.

Ocwaningweni, cishe abantu abadala abangama-200 abakhuluphele ngokomtholampilo babelwa ngokungahleliwe kwelinye lamaqembu amabili okudla. Iqembu lokuqala lidle i-carb ephansi, kufaka phakathi ibhulakufesi elincane lama-300. Owesibili udle ibhulakufesi elingamakhalori angama-600 afaka into ewuphudingi. Abantu kuwo womabili la maqembu babelahlekelwe isilinganiso samakhilogremu angama-33 maphakathi nesifundo. Kodwa engxenyeni yesibili, iqembu le-dessert laqhubeka nokulahlekelwa isisindo, kanti elinye laphinde lathola isilinganiso samakhilogremu angu-22.

"Ukukhawulela amaqembu okudla noma ukwenza amadimoni izinto ezinjengoshukela kungaholela emizweni yokuswela okuvame ukubonakala njengokudla ngokweqile noma ukuzitika ngaphesheya komugqa," kusho uLaura Thomas, Ph.D., isazi sokudla okunempilo esibhalisiwe esizinze eLondon. "Kuyazihlula impela."

2. Sawubona, ukuhoxa kwezenhlalo.

Uhlu lwemithetho yokudla lunomkhawulo omkhulu, olukhohlisayo ikakhulukazi ezimweni zenhlalo. Uma ungakwazi ukuhamba nokugeleza futhi wenze izinqumo ezingcono kakhulu ongakwazi okwamanje, ungase uzivalele ngaphandle kwezimo ezingakwenza ungakhululeki, noma okungenani ngeke ujabule uma ujoyina.

"Noma nini lapho othile ebeka imithetho emnyama nemhlophe ekudleni nasekudleni kwakhe, kudala ukukhathazeka ngokuthi bazohlala kanjani ngaphakathi kwale mingcele," kusho uCarrie Gottlieb, Ph.D., isazi sokusebenza kwengqondo esizinze eNew York City. "Uyazibuza ukuthi 'ngigwema kanjani lelo phathi noma isidlo sokudlela' ngethemba lokuthi ngeke udinga ukudla izinto ezithile." Lokhu kungakulinga ukuba ugweme izimo zomphakathi ngokuphelele futhi kuholele ekukhathazekeni, okuwumkhiqizo ongemuhle wokudla okunemingcele. Yebo, akusimeme.

3. Kungenzeka usika izinto ezidingwa ngumzimba wakho.

Kunenqwaba yezakhi zomzimba okudingeka ukuthi zisebenze ngamaphesenti ayi-100. Ikakhulukazi lapho uzivocavoca, ngokwesibonelo, ucwaningo lubonisa ukuthi amandla omzimba wakho wokugcwalisa izitolo zemisipha ancipha ngamaphesenti angama-50 uma ulinda ukudla amahora amabili nje kuphela emva kokuvivinya umzimba wakho uma kuqhathaniswa nokudla khona manjalo. Uma usokudla kokuqeda okukhuthaza ukuthi udele imikhuba yokukusiza ukuze "ulandele imithetho," udinga ukuthatha isinyathelo emuva futhi uhlaziye kahle ukuthi wenzani, nokuthi kungani.

Futhi, ukudla okuningi okuvame "ukuvinjelwa" empeleni kukusiza ngokulinganisela: Ubisi yindawo yamandla yokudla okunomsoco, ama-carbs abhebhezela ukusebenza kwakho, futhi umzimba wakho udinga amafutha. Uma ugxile ekusikeni okuthile okuthile ekudleni kwakho, kubalulekile ukwazi ukuthi kungani, ukuthi kuzoba yini umthelela, nokuthi ungayithola kanjani imisoco ngezinye izindlela. Isibonelo, uma ungene emcabangweni wokungabinayo i-gluten, zibuze ukuthi ngabe unokuzwela kwangempela yini noma ngabe ukwenza lokhu ngoba kuyabhida nje. Ukungabi ne-gluten kusho ukuthi ungaphuthelwa imisoco ebalulekile njengefayibha, insimbi, namavithamini B. Cabanga ngokucophelela.

4. Kudala amacala angenasidingo.

Sonke sihambahamba kulezi zinsuku ngohlobo oluthile lwecala eliseduze. Mhlawumbe kungenxa yokuthi ukhohlwe ukubiza umama wakho izolo ebusuku, noma ubuhlose ukwenzela umlingani wakho isiqiniseko ngokubamba iphepha lasendlini yangasese lapho ubuya emsebenzini-futhi wakhohlwa. Unengcindezi eyanele. Into yokugcina oyidingayo ukubhekana nalokho uma kukhulunywa ngalokho okudlayo. (Bona: Sicela Uyeke Ukuzizwa Unecala Ngalokho Okudlayo)

Ngokuzicindezela kakhulu, uphikisana nengxenye yesizathu sokuthi udle kahle kwasekuqaleni: ukuba nempilo engcono. Abacwaningi abavela eNyuvesi yaseCanterbury bathole ukuthi abantu abahlobanisa icala nalokho abakudlayo (kulesi simo, ikhekhe likashokoledi) mancane amathuba okuba balondoloze isisindo sabo phakathi nonyaka nesigamu noma babe nokulawula ukudla kwabo. Futhi uma weqa eceleni, imizwa yecala nehlazo kungayilimaza impilo yakho yengqondo. Kungani uzishaya phezu kwe-brownie?

"Zikhumbuze ukuthi akukho kudla okuhle noma okubi ngokwemvelo," kusho uGottlieb. "Gxila ekudleni okulinganiselayo futhi uvumele konke ukudla ngokulinganisela ngendlela enempilo."

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