Umhlahlandlela Wakho Wokudla Okunembile kwamaholide

-Delile

• 1. Umsele wokunciphisa umzimba
• 2. Bheka indlala yakho
• 3. Yidla nini nokuthi yini oyifunayo
• 4. Yeka ukusebenzisa amagama athi ‘muhle’ noma ‘kubi’ ukuzichaza
• 5. Qaphela ukugcwala kwakho
• 6. Nambitha ukudla nokunambitheka kokudla
• 7. Thola ezinye izindlela zokubhekana nezimo ezicindezelayo
• 8. Bonga ngezindlela umzimba wakho okusebenzela ngazo
• 9. Cindezela ukuqhuma okuncane komsebenzi
• 10. Yidla ukudla ubumnandi nempilo

Wake wazizwa sengathi isikhathi samaholide siyinkundla yezimayini yezinhloso zakho zokudla okunempilo? Ngokuxineka okwengeziwe nokuba matasa - ingasaphathwa eyamabuffets - uma uzifakela ingcindezi yokuthi "uziphathe kahle," ungagcina unesisindo esikhulu secala ngoSuku Lomnyaka Omusha.

Ngokujabulisayo, kukhona enye indlela ngalo mbhalo ongemuhle. Ukudla okunembile (IE) kunikeza indlela yokunika amandla ekukhetheni kokudla kwamaholide emzimbeni nasengqondweni yakho, okuholela ekujabuleleni okukhulu, ekubeni necala elincane, nasempilweni engcono. Le filosofi yokudla okuyizimiso eziyishumi ihlose ukuqamba kabusha ukucabanga okungalungile ngokudla futhi ikuqondise ukuthi udle inani elifanele nje.

Uma ungajwayele ukudla okunembile, ungacabanga ukuthi kuyinto efanayo nokudla okucabangayo. Ngenkathi laba ababili benokugqagqana okuningi, abafani ncamashi.

Ukudla ngengqondo kunomsuka wobuBuddha futhi kukhuthaza ukunikeza ukudla ukunaka kwakho konke. Ukudla okunembile uhlelo olugxile kakhulu, olunophawu lokuhweba olwaqalwa ngongoti bezokudla u-Elyse Resch no-Evelyn Tribole ngawo-1990. Kuthatha ukucabanga isinyathelo esengeziwe sokubhekana nezinkinga ezivamile ezingokwengqondo nezingokomzwelo ngokudla.

Nakhu ukuthi ungayisebenzisa kanjani imigomo ngayinye ye-IE yempilo engcono ngokwengqondo nangokomzimba ngalesi sikhathi sonyaka.

1. Umsele wokunciphisa umzimba

Isinyathelo sokuqala sokudla okunembile ukwenqaba inkolelo yokuthi kumele ube ekudleni. Cishe ngamaholide, kulula kakhulu ukuwela kulomqondo. Sivame ukwenza izethembiso kithi, njengokuthi "Kulo nyaka, ngizobala amakhalori ami" noma "Ngizodla engikufunayo manje bese ngiqala ukudla ngoJanuwari."

Ukudla okunengqondo kuthi ukulahla lokhu ukucabanga kokudla ngefasitela. Kungani? Abantu baxhunywe ngentambo kokudla lapho silambile, futhi cishe akunakwenzeka ngathi ukwedlula lezi zimpawu ezigxilile. Noma singaphumelela ekunciphiseni ama-calories, ucwaningo lukhombisa ukuthi ngemuva kwamaviki ama-2, umzimba uqala ukuzivumelanisa, ulondoloze kunokushisa amandla amaningi, uhlehlise imizamo yethu yokubeka umkhawulo.

Futhi, ukucindezela ngokukhetha kwakho kokudla kungadala ukuthi umzimba wakho ukhiphe ama-hormone abhebhethekisa ukudla ngokweqile, ngokusho.

Esikhundleni sokuzibamba ngohlobo lokudla oluqinile kuwo wonke amaholide, zama ukuqeqesha imicabango yakho ekubhekeni isithombe esikhulu sempilo nokondleka.

"Kubalulekile ukukhumbula ukuthi impilo ayigcini nje ngokwenyama, njengoba kushiwo lawa amalebula amahle / amabi," kusho isazi sezokudla esibhalisiwe uYaffi Lvova, RDN. "Lapho sibonga izinzuzo eziningi zezempilo, ngokomzimba nangokomzwelo, ezilethwa ukujabulela isikhathi nabangane nomndeni, singakhululeka futhi sigxile encazelweni yangempela yamaholide."

2. Bheka indlala yakho

Ukuhlonipha indlala yakho kusho ukuvumela ukuthi udle lapho umzimba wakho ukutshela ukuthi udinga ukudla. Kuwo wonke amaholide, yenza iphuzu lokukhomba emzimbeni wakho wokulamba nokugcwala. “Ngesikhathi usemicimbini yamaholide, phefumula kanzima ngaphambi kokudla ukuze uzihlole,” kweluleka uLvova. "Kuyo yonke iphathi, khumbulani ukuthinta amasignali enu ngenkathi nihlonipha indlala nokusutha."

Kungumqondo omuhle futhi ukuthatha izinyathelo zokuvimbela indlala eyeqile - ngokwe-colloquially eyaziwa ngokuthi "isiphanyeko" - okungaholela ekuphuzeni ngokweqile nakwi-rollercoaster yemizwa.

"Ngenkathi ulungiselela amaholide, qiniseka ukuthi udla ukudla okuvamile kanye nokudla okulula," kuphakamisa uLvova. "Uma unakekela izingane, ukuzondla kuyisikhumbuzo esihle sokuthi uhlale phansi uzinakekele nezakho izidingo."

Ukugcina ukudla okulula, okunempilo ekhishini lakho, noma ngisho nemoto yakho, kungakugwema ekubeni yimpango.

3. Yidla nini nokuthi yini oyifunayo

Ngokwendlela enembile yokudla, unemvume yokudla noma yikuphi ukudla nganoma yisiphi isikhathi. Ngaphandle kokuthi unomkhawulo wezokwelapha noma wamasiko, akudingekile ukuthi uzivimbele ekudleni ukudla okuthile ngamaholide noma nganoma yisiphi esinye isikhathi.

Ukwenza kanjalo cishe kuphela ukwanda izifiso zakho futhi udale imizwa yokuswela. Lesi akusona isaba sokudla ngokweqile okungavinjelwe. Imane ikuvumela ukuthi unqume ukuthi ufuna ukudla ini, nokuthi yini ongakuthandi, ngokuya ngendlala yakho.

4. Yeka ukusebenzisa amagama athi ‘muhle’ noma ‘kubi’ ukuzichaza

Lapho izwi ekhanda lakho likuhlebela ukuthi "umubi" ngoba udle iroll roll - nebhotela, futhi! - ngamaphoyisa okudla lawo. Kwabaningi bethu, i-monologue yangaphakathi enegunya entshontsha injabulo ngokudla iholide. Kepha ukudla okunembile kunikeza inkululeko kulezi zingqinamba.

"Ungaba nokudla okuthandayo, engxenyeni ezwakala ifanelekile kuwe, ngaphandle kwecala noma amahloni," kusho umeluleki wezokudla nezomsoco uMonica Auslander Moreno, MS, RD, LD / N weRSP Nutrition. “Okuwukuphela komuntu okubeka icala noma okukuhlazo kuwe. Ekugcineni, unamandla phezu kokuthi uzizwa kanjani ngokudla nangomzimba wakho. ”

Ngeshwa, ngesikhathi samaholide, abanye bangazama ukuphoqa ukukhetha kwakho kokudla, futhi. Kodwa akudingeki ulandele imithetho yomunye umuntu noma uthathe ingcindezi ezungeze ukudla kwakho.

Uma ilungu lomndeni lahlulela okuqukethwe ipuleti lakho, shintsha isihloko noma litshele ukuthi akulona ibhizinisi labo ukuthi udlani. Futhi uma othile ekunikeza ucezu lukaphayi empeleni ungazizwa uthanda ukudla, mane wenqabe ngesizotha - ayikho incazelo edingekayo. Kungumzimba wakho futhi kungukukhetha kwakho.

5. Qaphela ukugcwala kwakho

Njengoba nje kubalulekile ukulandela indlala yakho, kubalulekile ukugcina amathebhu ekugcwaleni kwakho. Kunamathuba amaningi okudla ngesikhathi samaholide kunangezinye izikhathi zonyaka, kodwa lokho akusho ukuthi kufanele unciphise udlule i-barometer yakho yenduduzo.

Ukuze uhlale unakile, zama ukusetha izaziso efonini yakho ukuze uzikhumbuze ukuthi ungena ngokugcwala kwakho kuwo wonke umcimbi weholide. Noma, embuthanweni omatasa, yenza iphuzu lokuhlala phansi nepuleti lakho endaweni ethulile. Lokhu kunganciphisa ukuphazamiseka, kukusize uzizwe usuthi.

Noma ungagcina uphuze ngokweqile, akukufanele ukuzishaya ngokweqile. "Kwesinye isikhathi, uzodla ukusutha okwedlule," kusho uLvova. “Kwesinye isikhathi lesi kuyisinqumo esiqondayo, kwesinye isikhathi sikweqezela. Zombili lezi zimo kungenzeka zenzeke kule sizini. Futhi akudingi uhambo lwecala. ”

6. Nambitha ukudla nokunambitheka kokudla

Asikho isikhathi esingcono kunesikhathi samaholide sokugxila enjabulweni ekudleni! Ukuthanda izintandokazi ezimnandi empeleni kuyindlela enhle yokudla ngokwanele kwazo. Ngokunciphisa ijubane futhi unikeze ukudla ukunaka kwakho okugcwele, uzobona ukunambitheka nokwakheka kwaso ngokugcwele. Ngale ndlela, ungahle ungaqhubeki nokudla ukusutha okwedlule.

Amaholide futhi asimema ukuba sazise iqhaza lokudla emkhosini. “Gxila enjabulweni ukudla okuletha emndenini wakho,” kukhuthaza uMoreno. “Gxila enqubweni yokupheka kanye nobuhle obukhulu bokudla.”

7. Thola ezinye izindlela zokubhekana nezimo ezicindezelayo

Akunakuphikwa ukuthi imizwa ingagijima kakhulu kusukela ngoNovemba kuya kuJanuwari. Izimo ezinzima zomndeni, isizungu, noma ubunzima bezezimali zanele ukusenza sifune ukukindikana ngepuleti eliphelele lamakhukhi noma ngegaloni le-eggnog. Ukudla okunembile kweluleka ukucubungula imizwa engakhululekile ngezinye izindlela.

Lapho ulingeka ukuba "udle imizwa yakho," cabanga ukuthi ikuphi okunye okususa ukucindezeleka okukusebenzelayo. Ingabe uzizwa ungcono ngemuva kokuhamba ngesivinini noma ushayele umngani ucingo? Mhlawumbe ungahlanganyela kokuzilibazisa okuthandayo noma uchithe isikhashana emvelweni. Khetha indlela yokubhekana nesimo ezokushiya uzizwe uvuselelekile, ungasindwa yicala.

8. Bonga ngezindlela umzimba wakho okusebenzela ngazo

Uma uhlangana nomngane wakho omuhle wesikole samabanga aphezulu noma uxoxa nomzala wakho osayizi 0 ngenkathi usekhaya ngamaholide, ungahle ulingeke ukuqhathanisa umzimba wakho nowabo. Kepha ukudla okunembile kukukhuthaza ukuthi wamukele uhlelo lwakho oluyingqayizivele lofuzo. Ngendlela ongafisa ngayo izici zomzimba zabanye, ufisa sengathi umzimba wakho ubukeke njengowabo akulona iqiniso.

"Uhlobo lomzimba / isisindo sakho sifinyelela kumaphesenti angama-80 ngokwezakhi zofuzo," kusho uMoreno. “Isiko lokudla lizokutshela ukuthi kulula ukulawula usayizi nomumo wakho. Lokhu ngokudabukisayo nje akulona iqiniso kubantu abaningi. Okuyiqiniso ukuthi ungakwazi ukulawula futhi uthuthukise imikhuba yakho yezempilo, kungakhathalekile ukuthi usayizi / imiphumela yomzimba wakho injani. "

Gxila kokuthandayo eyakho body esikhundleni salokho futhi ubonge izindlela ezikusiza ngazo.

9. Cindezela ukuqhuma okuncane komsebenzi

Ukuvivinya umzimba kwe-aerobic kwanoma yiluphi uhlobo kunciphisa ukukhiqizwa kwakho kwama-hormone okucindezeleka futhi kukhiphe ama-endorphin, izithuthukisi zemizwa yemvelo yomzimba. Yize kungaba nzima ukuthola isikhathi sokucindezela ukuzivocavoca ngalesi sikhathi esimatasa, noma ukuqhuma okuncane komsebenzi kungakhulisa ukudlidlizela kwakho okuhle.

Dansa kumculo ngenkathi ulungiselela isidlo seholide. Thatha ikhefu ekugoqeni izipho ukwenza ividiyo ye-YouTube yemizuzu eyi-10. Buza ukuthi ngabe umhlangano womsebenzi kungaba umhlangano wokuhamba ngezinyawo.

Ungahle wenze wonke umndeni ubambe iqhaza ngokuqala isiko elisha, elisebenzayo leholide, njengokuqamba, ukuthatha uhambo lwangemva kokudla, noma ukuhlela inselelo yezinyathelo zomndeni.

10. Yidla ukudla ubumnandi nempilo

Ukudla kahle wukudla kokubili ukuzijabulisa nempilo. Kholwa noma ungakukholwa, akudingeki udle "ngokuphelele" ukuze ube nempilo enhle. Kuwo wonke amaholide, cabanga ukuthi indlela odla ngayo ikondla kanjani futhi ikulethele injabulo kunokuthi ingashintsha kanjani isisindo sakho noma ukubukeka kwakho.

Futhi khumbula lesi seluleko esivela kubasunguli bokudla okunembile: “Yilokho okudla ngokungaguquguquki ngokuhamba kwesikhathi okubalulekile. Inqubekela phambili, hhayi ukuphelela, okubalulekile. ”

USarah Garone, NDTR, ungumbhali wezokudla, umbhali wezempilo ozimele, kanye ne-blogger yokudla. Uhlala nomyeni wakhe nezingane ezintathu eMesa, e-Arizona. Mthole wabelana ngolwazi lwezempilo nokudla okunomsoco futhi (ikakhulukazi) izindlela zokupheka ezinempilo ku- Incwadi Yothando Yokudla.