Phakathi kwezimbangela eziningi zesisindo esiningi, okungenani eyodwa kuwumkhuba - ophikelelayo, oyingozi, ovamile futhi onganakwa. Lokhu kuwukudla ngokweqile. Ilungu elihambelanayo le-Russian Academy of Sciences lisitshela ukuthi likhula kanjani nokuthi iyini ingozi yalo.
Ukudla ngokweqile kudla ama-calories amaningi kunalokho owasebenzisayo. Lokhu kwenzeka kubantu abaningi ngezikhathi ezithile: uhambo lwasebusuku oluya efrijini, uhambo oluphindaphindiwe lokuya ku-buffet yeholide, futhi lubuyela emuva ngemva kokudla okuqinile…
Kuzo zonke lezi zimo, ngokuvamile umuntu akalambi ngokomzimba. Ngesikhathi esifanayo, kuyisici ukuthi ngokuvamile okuthandwayo kunikezwa ukudla okucebile kuma-carbohydrate namafutha - amaswidi, ukudla okusheshayo, ukudla okulula, iziphuzo ezinoshukela.
Kungani lokhu kwenzeka? Imikhuba yokudla yakhiwa ebuntwaneni, lapho abazali befuna ukuba izingane zidle zonke imvuthuluka yokugcina. Ubani ongakaze ezwe amazwi athi “kuze kube uqeda ukudla kwakho, ngeke uvuke etafuleni”, “u-ayisikhilimu ngemva kokushisa kuphela”, “umama, kubaba”?
Ngakho, ukuthambekela kokudla kakhulu kanye nesisusa esingalungile sokudla ukudla kwakheka. Ubuningi bokukhangisa kokudla, ukugxila kwakho ezithamelini ezincane, ukucindezeleka, ukudla ngenkathi ubukele i-TV noma usebenza kukhompyutha nakho kwenza umnikelo obalulekile.
Izindlela eziyisi-8 zokunciphisa ukudla
Izeluleko zendabuko zezazi zokudla okunomsoco zokushiya itafula zilambile akulula ukusilandela ngokusebenza - abantu abaningi abadla ngokweqile abakwazi ukuqonda ukuthi sekuyisikhathi sokuyeka nini. Kunezinye izindlela zokukusiza uziqeqeshe ukuthi udle kancane ngaphandle komzamo omkhulu.
Cha 1. Yidla kuphela uma ulambile
Uma uzwa ukuthi awusayizwa indlala, sukuma etafuleni, ngisho noma ipuleti lingakabi nalutho. Ungazami ukuqeda yonke into ngokuzithembisa ukuthi uzodla kancane ngokuzayo.
No. 2. Ungafaki Ukudla Okuningi Kanye Kanye
Kungcono ukwengeza izithasiselo kamuva kunokuzama ukuqeda konke okusepuletini. Indlela enhle ukusebenzisa ipuleti elincane kunelijwayelekile.
No. 3. Sebenzisa izitsha ezinombala okhanyayo
Ibonisa ngokucacile ukuthi yini futhi ngaliphi inani eliphambi kwakho.
No. 4. Yidla kancane
Ukudla kufanele kuthathe okungenani imizuzu engama-20 ukuze ubuchopho buthole isignali yokusutha. Ukuze uthole ukudla okugcwele, udinga ukukuhlafuna kahle - okungenani izikhathi ezingu-20-30.
Cha 5. Zama ukudla ngesikhathi
Umzimba ukujwayela ngokushesha ukudla, uqala ukukhiqiza ijusi yesisu kanye nama-enzyme okugaya ngesikhathi esithile. Ukudla njalo kuzokusiza ugweme ukudla ngokweqile futhi usebenzise amandla ngokulinganayo usuku lonke.
No. 6. Ungadli nencwadi noma imuvi
Ukuphazanyiswa okuthile ngenkathi udla - ukufunda incwadi, amafilimu, izinhlelo ze-TV, ngisho nokukhuluma nje, abantu bayayeka ukulawula inani lokudla okudliwayo kanye nezimpawu ezinikezwa umzimba.
No. 7. Phuza amanzi anele
Isikhathi esiningi senza iphutha ngephutha ukulamba. Uma uzizwa uthanda ukudla ngesikhathi esingajwayelekile, phuza ingilazi yamanzi - lokho kungase kwanele.
No. 8. Ungapheki kusengaphambili
Uma kugcwele ukudla osekuphekiwe endlini, abantu bajwayele ukuqeda yonke into ukuze bangakulahli. Lungiselela isikhathi esisodwa. Ngaphezu kwalokho, kuzonciphisa ingozi yokudla okunoshevu.
Lapho Ukudla Kweqile Kudinga Udokotela
Iziqephu ezivamile, eziphindaphindayo zokudla ngokweqile ngenxa yezimo ezicindezelayo zingaba izimpawu zesifo sokudla esibizwa ngokuthi i-compulsive overeating.
Kuyafaneleka ukucabangela ukufuna usizo uma ubona izimpawu ezingaphezu kwezintathu izikhathi ezingaphezu kwesisodwa ngesonto izinyanga ezintathu:
dla noma ungalambile
idla ngokushesha kunokujwayelekile
dla kuze kubonakale ukungakhululeki ngokomzimba,
lahlekelwa ukulawula inani lokudla,
Ukudla wedwa ngenxa yokuphoxeka ngenani lokudla okudlayo
hlela isikhathi seziqephu zokuzitika futhi uzithengele ukudla kusenesikhathi,
angikhumbuli kamuva ukuthi kwadliwa yini,
bukela phansi noma, ngokuphambene, weqise ubukhulu bomzimba wakho
Njengezinye iziyaluyalu zokudla, ukudla ngokweqile kuwukubonakaliswa kwezinkinga ezijulile ezingokwengqondo. Abantu abadla ngokweqile basengozini enkulu yokukhuluphala ngokweqile, izifo zenhliziyo nemithambo yegazi kanye nokugaya ukudla, nesifo sikashukela.
Ukudla ngokweqile okuphoqelekile ngokuvamile kwelashwa nge-psychotherapy. Kwezinye izimo, udokotela angase anikeze imithi noma ukuhlinzwa kwe-bariatric.