Emma Miller
Ngokuhamba kwexesha, uya kufumanisa ukuba ukutya okunenkathalo rhoqo kunokukunceda ukuba uyeke ukutya kakhulu kwaye unciphise umzimba.
Zininzi izinto onokuzenza ukuze ubuyelane nomzimba wakho ukuze ukwazi ukutya xa ulambile kwaye uyeke xa uhluthi. Nanga amacebiso angcono okuthintela ukutya kakhulu.
Musa ukugqithisa kwaye ungatsibi ukutya
Ukuba uzama ukunciphisa umzimba ngokukhawuleza, unokuhendeka ukuba utye ukutya okunekhalori ephantsi okanye ushiye ukutya. Kodwa ukuvinjwa okunjalo kunokuba nemiphumo engathandekiyo, ekhokelela ekutyeni kakhulu, u-Livestrong.com ubhala.
Ngokutsho kwePiedmont Healthcare, xa usike iikhalori kakhulu okanye uhambe ixesha elide ungatyi, iswekile yegazi lakho iyehla kakhulu kwaye amanqanaba oxinzelelo lwakho anyuke. Oku kuthumela umzimba wakho kwimo yendlala, ekwenza unqwenele ukutya okungenampilo, okunekhalori ephezulu njengembuyekezo.
Ewe, abaphandi kuphononongo lukaJanuwari 2021 kwiNutrients bafumanisa ukuba abantu abadala abancinci abahlala betsiba isidlo sangokuhlwa bafumana ubunzima obuninzi kwisithuba seminyaka emithandathu kunabo batya isidlo sasemini yonke imihla. Iikapteni zesidlo sasemini nazo zazinokwenzeka ukuba zityebe kakhulu okanye zityebe kakhulu.
Endaweni yoko, zama ukutya izidlo ezithathu ezinezondlo ngosuku ngalunye, kunye ne-snacks enye okanye ezimbini, kwaye ugcine i-calorie yakho yemihla ngemihla ingaphezu kwe-1,200 ukuba wabelwe umfazi ekuzalweni nangaphezulu kwe-1,500 ukuba wabelwe indoda ekuzalweni, ngokutsho kweHarvard Health Publishing.
Nciphisa ukusetyenziswa kokutya okwenziwa kakhulu
Kubonakala ngathi ayizizo zonke iikhalori ezenziwe ngokulinganayo. Umzimba wakho uphendula ngokwahlukileyo ekutyeni okupheleleyo, okufana neziqhamo, imifuno, kunye nenyama ebhityileyo, emva koko uye kukutya okulungisiweyo.
Izifundo ziye zadibanisa ukutya okucutshungulweyo kokubini ukufumana ubunzima kunye nokutya kakhulu. Olunye uphononongo olwenziwe yiCell Metabolism, olwenziwe ngoMeyi ka-2019, lwafumanisa ukuba abantu abakukutya okusetyenzwe kakhulu batya iikhalori ezingama-500 ngaphezulu ngemini kunezo zikukutya okungalungiswanga, nangona ukutya abakutyayo kuqulethe isixa esifanayo seekhalori kunye neemacronutrients.
Uphononongo lwaluncinci (abantu abangama-20 kuphela), kodwa yayilulingo olulawulwa ngokungahleliwe oluyilelwe ukumisela unobangela nesiphumo.
Unale nto engqondweni, khetha ukutya okuninzi okugcweleyo kwaye ugweme ukutya okucutshungulwayo okunjengokutya okukhawulezayo, ukutya okupakishwayo okupakishweyo (iitshiphusi, ii-crackers), izidlo ezikhenkcezisiweyo, iziselo ezithambileyo, inyama ecoliweyo (ibhekoni, isoseji), kunye nezimuncumuncu ezipakishiweyo.
Qinisekisa ukuba ulambile ngokomzimba okanye ngokweemvakalelo
Ukuba ufumanisa kunzima ukulawula ukutya kwakho, luphawu oluhle lokuba utya ngaphandle kwemvakalelo kunokuba ulambe ngokwenene.
Yintoni umahluko? Ukulamba emzimbeni kubonakala kukuziva ungento yanto yaye mhlawumbi nokukhatshwa kukugquma okanye ukugqushalaza, nto leyo ebonisa ukuba isisu asinto.
“Kubangelwa yindlela entsonkothileyo yehomoni phakathi kwengqondo kunye nephecana lesisu,” kuchaza uJaime Harper, MD, ingcali yeyeza eliqinisekisiweyo lebhodi e-Indianapolis.
Ukulamba ngokwasemzimbeni kudla ngokufika kancinane, kwaye njengoko kuya kusiba qatha ngakumbi, uhlala uziva uvulekele ekutyeni iintlobo ngeentlobo zokutya - nantoni na ukwanelisa indlala yakho. “Ukuba ulambile ngokwenene, usenokucaphuka okanye ubuthathaka,” utsho uCandice Sethi, ugqirha wengqondo oseSan Diego, nengcali yezondlo.
"Indlala" yeemvakalelo idla ngokuvela ngesiquphe, ngokuqhelekileyo ukuphendula imvakalelo engathandekiyo efana noxinzelelo, ukukruquka, ixhala, okanye isithukuthezi.
“Umzimba wakho awulambanga ngokwenene. Ijonge ukungxama kwehomoni yokuziva ulungile idopamine, onokuyifumana ngokutya ukutya okuthile,” utshilo uGqr. Harper. Oko kukuthi. Iicarbohydrates ezicutshungulwayo. "Bathanda ukubangela ukukhutshwa okukhulu kwe-dopamine, ngoko ke abantu abaninzi bayabanqwenela," uyachaza.
Ukulamba ngokweemvakalelo kudla ngokuba ngunobangela xa uziva unqwenela ukutya okuthuthuzelayo okufana nepizza, iicookies, okanye itshokolethi, kodwa imbono yesidlo esisempilweni ayithandeki kakhulu.
Gcina idayari yokutya
Enye yeendlela ezilungileyo zokuthintela ukutya kakhulu kukugcina idayari yokutya esekwe engqondweni. Ukongeza ekurekhodeni iintlobo kunye nezixa zokutya ozityayo kwisidlo ngasinye kunye ne-snack, olu hlobo lwejenali lukwarekhoda indlela oziva ngayo ngaphambi, ngexesha, nasemva kokutya.
"Oku kunceda ukuchonga ukutya okubangela ukutya, ngakumbi oko unokukutya, ngokuqhelekileyo ngaphandle kwesizathu sokwenene," kusho uHannah Koshak, isazi sokutya eRice Lake, eWisconsin.
Cinga ngelekese ofikelela kuyo ngalo lonke ixesha kukho ukungxama emsebenzini okanye intwana yecereal oyibambayo xa usiya ekhitshini emva komsebenzi ngenxa yokuba ibhokisi ikwikhawuntara.
Nantsi indlela yokwenza: kwiiveki ezimbini, bhala phantsi into oyityayo kwaye nini. Ukongeza koku, bhala phantsi indlela owawuziva ngayo ngelo xesha. Ngaba uye wafumana ibhegi yeetships kuba ubukruqukile xa ububukele iTV? Ngaba uye waxabana neqabane lakho kwaye wazifumana ufikelela kwi-cookie jar kungekudala emva koko?
Injongo yokulandelela ukutya kwakho kunye neemvakalelo zakho kunye kukufumanisa ukuba zeziphi izinto ezibangela iimvakalelo ezinxulumene nokutya. Unokuqaphela kwakhona ukuba uziva njani emva kokuba ugqibile ukutya - njengokuthi "ukuba ubunjalo kunye neemvakalelo ozivayo," utshilo uKoshak.
Emva kokuba uchonge izinto ezikubangela ukuba utye kakhulu, yenza isicwangciso sokuhamba phambi kwabo: ukuba uqhele ukubukela iTV emva kwemini kunye ne-snack kwi-chips, musa ukubukela iTV kwaye uhambe ngokuhamba. Ukuba ulwa neqabane lakho elikunyanzela ukuba utye, cwangcisa ukufowunela umhlobo wakho emva komlo endaweni yoko. (Ingcebiso yePro: awudingi ukungena kwiinkcukacha zengxabano; injongo kukuphazamisa ekutyeni ngokweemvakalelo.)
Ngokufanayo, ukuba uphawula ukuba utyekele ekutyeni ukutya okuthile okanye ukukutya kukwenza uzive umbi, unokucinga ngeendlela zokulawula izahlulo zakho okanye wenze ukhetho olusempilweni.
Zama ukutya ngononophelo
Ngelixa kuthatha ukuziqhelanisa, ngakumbi ukuba ubusoloko utya ngokweemvakalelo iminyaka, unokuphinda unxibelelane nomzimba wakho kwaye ulungelelanise neempawu zakho kunye nemiqondiso yokulamba ngokwamkela oko kubizwa ngokuba kukutya okunengqondo.
Ukuqiqa ligama lesambulela lokuzisa ulwazi lwakho kunye nengqalelo kulo mzuzu wangoku endaweni yokuvumela ingqondo yakho ukuba iphazamiseke. Ukutya ngengqondo kuzisa le ngcamango ekutyeni ngokukunceda ukuba wazi ukuba umzimba wakho uziva njani kunye neengcinga malunga nokutya - kokubini ngaphambi kokuba uthathe isigqibo sokutya kunye ngelixa usitya.
Xa utya ngengqondo, ujonga kunye nomzimba wakho ngaphambi kokuba uqale ukutya ukuze uthathe isigqibo sokuba ulambile ngokwenene. Ukuba ugqiba ekubeni utye, uyakonwabela ukutya de ubone ukuba umzimba wakho wanelisekile. Ngokutsho kweengcali kwiZiko lokutya okuPhathayo, injongo kukunika umzimba wakho oko ufuna ngokwenene kwaye ujabulele isidlo sakho ngaphandle kokukhathazeka ngokukhawulela okanye ukukhawulelana nawe.
Kwaye oko kungenza umehluko omkhulu: ngokutsho kophando lwe-Agasti 2017 kwi-Diabetes Spectrum, abantu ababandakanyeka ekutyeni okunengqondo badla ngokutya kancinci, bakhethe ukutya okunempilo, kwaye bayaxabisa ukutya abakutyayo ngakumbi.
Kwaye ngelixa ukwehla kobunzima akusoloko kuyinjongo ephambili, ukukhumbula ngakumbi kunokukunceda ukuba ulahle iikhilogram ezimbalwa ngokunciphisa iminqweno yokutya, ngokophononongo olupapashwe kwiiNgxelo zangoku zokutyeba ngoMatshi ka-2018.
Ukuqala njani ukutya ngengqondo
Xa ufumana umnqweno wokutya, qalisa ngokuzibuza imibuzo embalwa ukuze uqonde ukuba ulambile ngokwenene okanye ufuna nje ukutya ngokuphendula imvakalelo ethile.
UGqr. Harper uthi: “Ndikhuthaza izigulana zam ukuba zikhe zime ngaphambi kokuba zitye ishwamshwam zize zizibuze ukuba kutheni zisitya nje. Ukuba impendulo ingokweemvakalelo, ndiyabacela ukuba bahambe. Ukuba basalamba kwimizuzu engama-20 kamva, kusenokwenzeka ukuba umzimba wabo uyakufuna ukutya kwaye kufuneka benze ukhetho olusempilweni. ”
Ukuba unengxaki ekuqondeni oku, le mibuzo ilandelayo inokukunceda:
Ndagqibela nini ukutya? Ndigqibe ukutya kwangokuhlwa ngoku ndifuna into emnandi, okanye kudala ndatya?
Ngaba isisu sam siziva sihluthi okanye singenanto? Ngaba umnqweno wokutya uphuma esiswini okanye engqondweni yam?
Ngaba ndiba neemvakalelo ezingathandekiyo ezindenza ndifune ukutya, okanye ngaba ndiziva ndizinzile ngokweemvakalelo?
Ngaba ndiza kukonwabela ukutya okunempilo okufana nenkukhu kunye ne-broccoli, okanye ngaba ndiza kunqwenela into ekhethekileyo efana nepizza kunye ne-ayisikrimu ukuzalisa isithuba seemvakalelo?
Ngamafutshane, ukutya okunenkathalo kubandakanya ingqalelo enyanisekileyo kukutya okuphambi kwakho. Kusenokungabi lula ekuqaleni, kodwa okukhona uziqhelanisa, kokukhona uya kufumana ngcono. Kwaye ekuhambeni kwexesha, uya kufumanisa ukuba ukutya okunenkathalo rhoqo kunokukunceda ukuba uyeke ukutya kakhulu kwaye unciphise umzimba.
