“Yilokho-ke, ngehla emzimbeni kusukela ngoMsombuluko!”, “Angikwazi ukwenza lokhu, ngidla ukudla”, “Mangaki ama-calories akhona?”, “… kodwa ngeMigqibelo ngizivumela ukuthi ngikopele. ukudla” … Uyazi? Kungani izidlo eziningi zigcina ngokuhluleka, futhi amakhilogremu achithe kanzima abuye futhi? Mhlawumbe iqiniso liwukuthi noma yikuphi ukudla kuyingozi emzimbeni.
Cishe uye wabhekana nalokhu izikhathi eziningi. "Yilokho-ke, kusasa ngokudla," wazithembisa futhi waqala ekuseni ngokudla kwasekuseni "okulungile" kwama-carbohydrate ayinkimbinkimbi. Bese - ukuhamba ngezinyawo ngokushesha uye lapho ume, weqa ukudla kwasemini futhi uzidumise ngokuzimisela kwakho ukumelana nendlala, isidlo sakusihlwa se-broccoli esishisayo, ucabanga ukuthi iyiphi iklabhu yezemidlalo ongayithola ngayo ikhadi.
Mhlawumbe wahlala isonto, mhlawumbe inyanga. Mhlawumbe ulahlekelwe ngamakhilogremu ambalwa, noma mhlawumbe umcibisholo wezikali usalokhu ulingana, okukufaka ekuphelelweni ithemba futhi okuholela kokunye ukuwohloka “makushe ngomlilo.” Mhlawumbe, njengabantu abaningi, ukudla kukufaka ekudangaleni, ekucindezelekeni, kukwenza uzizonde. Kungani lokhu kwenzeka?
Okokuqala, ake siphendukele ezibalweni ezinonya: 95% yabantu abalahlekelwa isisindo ngosizo lokudla babuyela esisindweni sabo sangaphambilini, futhi ngokuvamile baphinde bazuze amakhilogremu ambalwa engeziwe. Kuyinto evamile ukusola umuntu ngokwakhe kanye nentando yakhe okuthiwa ibuthakathaka kulokhu, nakuba ubufakazi besayensi butshela indaba ehluke ngokuphelele: umzimba wethu uhlelelwe ukusinda futhi uzama ukuqedela lo msebenzi nganoma iyiphi indlela.
Kwenzekani emzimbeni ngokudla? Okokuqala, lapho sidla ukudla okunekhalori ephansi, i-metabolism yethu iyancipha. Umzimba uthola isignali "kukhona ukudla okuncane, siqoqa yonke into emafutheni", futhi ngenxa yalokho, sithola ngokoqobo amafutha eqabunga le-lettuce. Ucwaningo luye lwabonisa ukuthi kubantu abane-anorexia, umzimba udonsa ama-kilojoule cishe kunoma yikuphi ukudla, kuyilapho kumuntu ongabulawa yindlala, ama-kilojoule engeziwe angavele akhishwe emzimbeni. Umzimba ngokuzimela wenza izinqumo eziningi esingenakuzithonya, uzixazulula imisebenzi yawo, engahambelani nemibono yethu ngobuhle ngaso sonke isikhathi.
Uma umzimba ubonisa ukuntuleka kwamandla, wonke amandla agijimela inyamazane yawo, ethumela ngentshiseko isignali ethi "thola ukudla" engqondweni.
Okwesibili, ekudleni okunekhalori ephansi, ufuna ukudla ngaso sonke isikhathi, kodwa awufuni nhlobo ukunyakaza, naphezu kwezinhlelo zokuthi “udle kancane, uzivocavoce kakhulu.” Futhi, lesi akusona isinqumo sethu: umzimba wonga amandla futhi, ngokunyuka kwendlala, usicela ukuthi sithole ukudla. Lokhu kuhambisana nemizwa ephansi, ukunganaki, ukwanda kokucasuka, okungasizi ukulandela uhlelo lokufaneleka oluhlosiwe. Akukho ukudla, akukho mandla namandla, akukho simo sengqondo esihle.
Okwesithathu, izidlo eziningi azibandakanyi amaswidi, nakuba ushukela uwuhlobo olulodwa lwamandla. Enye into ukuthi sivame ukudla kakhulu (okungukuthi, sidla ngaphezu kwalokho okudingwa amandla ethu) amaswidi ngqo, futhi lapha futhi ... ukudla okufanele kuyicala. Lokhu kufakazelwa ukuhlola okuthakazelisayo kwamagundane afunzwa amabhisikidi amnandi. Iqembu lamagundane ayevame ukudla amakhukhi ngamanani avamile, kodwa amagundane ayekade esesimweni sokulamba adla amaswidi ngokoqobo futhi awakwazanga ukuyeka.
Ososayensi bathola ukuthi isikhungo sokuzijabulisa ebuchosheni bamagundane eqenjini lesibili sasabela ngendlela ehlukile kumaswidi, okubenza bazizwe bejabule futhi bejabule, kuyilapho kwelinye iqembu lamagundane, ukudla kwahlala kuwukudla nje. Ukudla okuhlanganisa ukudla «okuvunyelwe» kanye «okunqatshelwe» kusikhuthaza ukuba silangazelele isithelo esinqatshelwe, esaziwa ngokuthi simnandi.
Kunzima kakhulu "ukukhohlisa" umuzwa wendlala: sibhekene nomshini wokusinda wendawo yonke, izinhlelo zawo eziye zapheleliswa phakathi nezigidi zeminyaka yokuvela kwezidalwa eziphilayo. Uma umzimba ubonisa ukuntuleka kwamandla, wonke amandla agijimela inyamazane yawo, ethumela ngenkuthalo isignali ethi "thola ukudla" engqondweni.
Okufanele ngikwenze? Okokuqala, qaphela ukuthi awuhlangene nakho. Ungomunye wezigidi zezisulu zesiko lokudla elibophezela abesifazane ukuthi baphuphe ngomzimba omncane futhi bawufeze nganoma iyiphi indlela. Sidalwe ngendlela ehlukene: ubude obuhlukene, izisindo, ubujamo, imibala yamehlo nezinwele. Kuwukukhohlisa ukuthi wonke umuntu angathola noma yimuphi umzimba. Ukube lokhu bekunjalo, bekungeke kube khona ubhubhane lokukhuluphala, obekucasulwa kakhulu isiko lokudla kanye nezindlela ezichazwe ngenhla. Umzimba umane uzivikele endlaleni futhi usisize siphile.
Iphuzu lesibili elibalulekile yigama elithi banal elithi "ukuzinakekela". Isikhathi esiningi siye sithi sifuna ukwehlisa isisindo ngenxa yezizathu zempilo, kodwa zibuze ukuthi uke wahlolwa isikhathi esingakanani nodokotela wezifo zabesifazane noma wamazinyo. Singakanani isikhathi osichitha ulele futhi uphumule? Kungumbuso ongazinzile wosuku kanye nokuphazamiseka kwe-hormonal okunganikeza umzimba isignali yokuzuza isisindo.
Iphuzu lesithathu isidingo sokuyeka ukuzihlukumeza ngokudla. Esikhundleni salokho, ungafunda ngezinye izindlela - imiqondo yokudla okunengqondo nokunembile, inhloso eyinhloko ukukusiza ukwakha ubuhlobo nomzimba, ngemizwa yendlala nokusutha, ukuze umzimba uthole wonke amandla owadingayo futhi ayigcineli lutho usuku lwemvula. . Kubalulekile ukufunda ukuqonda lapho ulambile, futhi lapho uthunjwa imizwa futhi uzama ukubhekana nayo ngokudla.
Uma unokucindezeleka, kungase kube nezinkinga ngokudla ngokweqile: umzimba uzama ukunxephezela ukuntuleka kwama-endorphin.
Okwesine, cabanga kabusha indlela yokwenza umsebenzi womzimba. Ukuqeqeshwa akusona isijeziso sokudla ikhekhe, hhayi ukuhlushwa ngethemba lokulahlekelwa ikhilogremu kusasa. Ukunyakaza kungaba intokozo emzimbeni: ukubhukuda, ukuya emculweni owuthandayo, ukugibela ibhayisikili — noma iyiphi inketho ekunikeza injabulo, ephumuzayo futhi ebeka imicabango yakho ngokuhlelekile. Isibhakela ngemva kosuku olunzima nolugcwele izingxabano. Ukudansa kwe-Pole ukuzwa ubulili bakho.
Indaba edinga ukunakwa impilo yakho yengqondo. Uma unokucindezeleka, kungase kube nezinkinga ngokudla ngokweqile: umzimba uzama ukukhokhela ukuntuleka kwama-endorphin ngokudla. Kwezinye izimo, kuba nomlutha wotshwala kanye nomuzwa olandelayo wokulahlekelwa ukulawula indlela odla ngayo.
Ukuphazamiseka kwemikhuba yokudla kuwumugqa ohlukile: i-anorexia, i-bulimia, ukuminza. Kulokhu, kuyadingeka ukubonisana nochwepheshe, futhi ukudla okudliwayo ngeke kusize nje kuphela, kodwa kungalimaza kakhulu.
Kungakhathaliseki ukuthi ukubheka kanjani, ukudla akwenzi lutho ngaphandle kokulimaza - kokubili empilweni yengqondo nengokwenyama. Ukuzinikezela kungaba nzima kakhulu, kodwa ukuhlala ekhejini lokudla kunzima nakakhulu.
Ilungiselelwe ngu-Elena Lugovtsova.