Ifoto: Arthur Gleydson / EyeEm / Getty
Ngobunye ubusuku, iqabane lam kunye nam sasixoxa ngokhetho lokutya. 'Ndibawela ibhega,' ndatsho, ndithetha ukuba ndingathanda ukufumana i-takeout kunokupheka ekhaya. I-burger yayisengqondweni yam ubuncinane iiyure ezimbini, kwaye ngelixa ndidla inyama ebomvu ngamanye amaxesha, akusiyo intando yam. Ke, xa ndinqwenela into efana nebhega, ndiyazi ukuba luphawu lokumamela. Mhlawumbi umzimba wam awunayo i-iron, mhlawumbi khange ndibenayo iproteni yaneleyo mva nje, okanye mhlawumbi yiloo nto kanye endiyicelayo. Kwimeko nayiphi na into, ukuthanda ukutya okunamandla akuyinto endingayihoyiyo. Kwaye akufanelekanga.
Funda ngokugqithisileyo : NdiyiDietitian kwaye Nditya iDessert yonke imihla
Apha, sijonga ngokuthe ngqo ukuba yintoni ebangela ukuba abantu banqwenele ukutya kunye nokuba wenze ntoni ngabo.
Yintoni ukunqwenela ukutya?
Umnqweno wokutya uchazwa njengomnqweno onamandla wokutya, ngokuqhelekileyo ukukhangela ukutya okuthile okanye uhlobo oluthile lokutya. Uninzi lwethu luba neminqweno xa sisiba nomdla wento eswiti okanye enetyuwa. Sinqwenela into efana necookie yetshokholethi, iifries zasefrentshi, ipizza esanda kubhakwa, i-ice cream cone okanye 'zonke iicarbs.'
Kwaye kunzima ukufumana impendulo ecacileyo malunga nento onokuyenza ngale minqweno-ngaba ufanele uzinikele, ungayihoyi okanye uzame ukufaka endaweni yokutya okufanayo ukukhohlisa ingqondo nomzimba wakho ukuba ucinge ukuba wawuhlonela umnqweno? Konke, okanye akukho, koku kungasentla? Ukuba uziva ubhidekile, qhubeka ufunda.
Kutheni le nto sinqwenela ukutya kwasekuqaleni?
'Umnqweno wokutya luphawu oluphuma emzimbeni wokuba kukho into oyiphosayo-nokuba kukulungelelana, ukutya okwaneleyo, okanye isondlo esithile,' utsho uCrystal Savoy, ingcali yezokutya ebhalisiweyo kunye neReal Life Women's Health kwindawo yaseBoston. Umzimba wakho uyazi xa kungekho mandla aneleyo okanye izondlo ezizayo, kwaye lo ngumyalezo owuthumelayo ukulungisa loo nto.
Xa ndicinga ngokunqwenela kwam i-cheeseburger, ndiziva ndicace gca ukuba umzimba wam ubucela intsimbi kunye nomthombo osemgangathweni weprotheyini. Ndiyakwazi ukusondeza usuku lwam, okanye ndijonge iveki yonke, kwaye ndiqonde ukuba kutheni le nto ivele.
Iminqweno yokutya ayisoloko ilula okanye kulula ukuqiqa nayo . 'Kaninzi, kwehla kumlinganiselo ophantsi wamandla okanye umntu ongakhange atye okanye angatyi ngokwaneleyo kwisidlo sakhe sokugqibela,' utshilo uSavoy. Oku kuya kucaca kakhulu xa usebenza kunye ne-dieters engapheliyo, kunye nokutya-ukuphazamiseka kwezigulane-ukuthintelwa kunokukhokelela nantoni na ukusuka kumnqweno oqinileyo wokutya ukuya kumava okutya. Uthintelo olongezelelweyo, okanye ukuphepha ukutya, kubonakala kuwenza mandundu umcimbi.
Ezinye izinto ezinokuchaphazela ukuthanda kwethu ukutya:
- uthintelo lwamandla (oko kukuthi, ukungatyi ngokwaneleyo)
- ukungondleki
- ukudinwa
- utshintsho kwindlela yokulala
- uxinzelelo
- ukhetho lokutya
- amanqanaba e-hormone aguqukayo
- iimfuno zeemvakalelo
- ukungakhuseleki kokutya
- ukutyhileka kokutya
Kukho izinto esizilawulayo kwaye ezinye singenako.
Omnye unobangela wokunqwenela ukutya sisifo esibizwa ngokuba yi pica. Ngokutsho kwe Umbutho weSizwe wokuTyelwa kweZiphene , i pica sisigulo esibonakala njengokunqwenela izinto ezingatyiyo njengeenwele okanye iitshiphusi zepeyinti. Izizathu ezibini eziqhelekileyo ze-pica yi-iron-deficiency anemia kunye nokungondleki. Nangona kungekho manani acacileyo malunga nokuba bangaphi abantu abane-pica, xa uninzi lwethu luthetha ngokunqwenela, asibhekiseli kumnqweno wokutya iitshiphusi zepeyinti.
Ukutya Okunengqiqo: Isitshixo sokuTya into oyifunayo kwaye uyonwabele ngokupheleleyo
Ifoto: Imifanekiso yeTetra / Getty .
Ufanele usabele njani xa unqwenela ukutya?
Uphando malunga neminqweno yokutya ixutywe, ngokungcono. Izazinzulu zibonakala zivuma ukuba ukutya kunye 'nokuthintela ukutya'-ukugcina ukutya okuthile ngaphandle kwemida-zombini zibonakala zinyusa iminqweno yokutya. Ukanti ezinye iiphononongo zicebisa ukwehla kobunzima bomzimba, ukonyuka kokwenza umthambo kunye nokuzikhwebula (kukutya okunqwenelekayo okanye uhlobo lokutya) njengezinye zeendlela 'ezingcono' zokujongana neminqweno yokutya. Ezi ndlela azifane zisebenze ixesha elide.
kutshizwa ityuwa ejikeleze indlu
'Ndihlala ndiyiphinda into yokuba iminqweno asiyomvakalelo engathandekiyo, kwaye zininzi izizathu ezinokubangela ukuba sibe nomnqweno,' utsho uLaura Iu, ugqirha obhalisiweyo wezokutya kunye nomnini we-Nourish New York. Lo mahluko ubalulekile kubantu abanokuthi bazive beneentloni, benetyala okanye behlazekile ngenxa yeminqweno yabo yokutya. U-Iu uthi udla ngokuva abathengi besithi ukutya abakunqwenelayo 'kukutya abakuthanda ngokwenene, kodwa abafane bakuvumele ukuba bakufumane.' Kwaye amaxesha amaninzi, oko kutya kuthathwa 'ngokungafanelekanga,' 'kubi' okanye 'inkunkuma'-iileyibhile esinokuzifaka kuthi xa sikutye. U-Iu unceda abaxhasi ukuba baphume kulo mjikelo ongalunganga wokutya: 'Ukutya kunokuba namanqanaba ahlukeneyo ezondlo, kodwa loo mahluko awenzi ukutya okunye okubi okanye okulungileyo kukutya nje.'
Kufuphi: Phendula xa unqwenela ukutya ngokukunika imbeko. Yiba nebhega. Phuma uyokukhupha i-ice cream cone. Yonwabela ipasta. Yonga ishwamshwam elinetyuwa. Isihlandlo esinye sokutya, okanye ezimbalwa, azinakwenza okanye zophule ukhetho lwakho lokutya xa lulonke.
Kuthekani ukuba umnqweno awupheli?
'Ukuba siyayithemba imizimba yethu kwaye sizinike imvume yokufumana oku kutya, akusayi kubaluleka kakhulu,' utsho u-Iu, ephinda imigaqo emibini engundoqo yokutya enengqondo-ingqale ekwanelisekeni endaweni yokuthobela imithetho yokutya. (Funda ngakumbi malunga ukutya okunengqiqo kunye nendlela yokuqalisa. ) Yaye le mvakalelo yokuba ngenxa yokuba umnqweno awusayi kwaneliswa ngokwenene, ngoko ke asifanele sikuthembe? Oko kuvela kwihlabathi lokutya, apho uthintelo luthintela konke, nangona isayensi isixelela ngenye indlela.
I-Savoy igxininisa ukubaluleka kwamava okutya okunenkathalo xa uhlonipha umnqweno: 'Zivumele ukuba ungcamle ngokwenene kwaye ukonwabele ukutya obukufunayo.' Ukuba ezo zidlo ezithile azikho ngelo xesha, zama ukulinganisa ukutya, okanye uhlobo lokutya (umzekelo, i-carbs, iiprotheni, amafutha) ngokusemandleni akho ukuba uzive unelisekile.
Ngoku makwenziwe ntoni ngalo lonke olu lwazi lutsha lokunqwenela ukutya?
'Qala ngokuqinisekisa ukuba ufumana isondlo esaneleyo,' ucebisa njalo uSavoy. Ukuba awutyi amandla aneleyo-okanye iikhalori zemihla ngemihla, umzimba wakho uya kukwazisa. Kwakhona, umnqweno udla ngokukhuliswa kukuthintelwa nokungondleki. Ukuba uhlala usilwa neminqweno eyomeleleyo yokutya, qala ngokujonga kuqala iimfuno zamandla omzimba wakho kunye nengcali yokutya ebhalisiweyo. Ngaba uyahlangabezana nezo mfuno? Kwaye ukuhlonipha ukulamba kwakho? Qala ngokuba nezidlo ezithathu ezaneleyo, ezilungeleleneyo yonke imihla. Ukuba ulambile phakathi kwezo zidlo, yiba ne-snack.
Okulandelayo, thatha uluhlu lwemithetho 'yokutya' kwaye ubone ukuba kukuphi ukutya onokuthi ukuphephe okanye ukuthintele. Ngaba kukho ukudibana phakathi kolu luhlu kunye nokutya osoloko ukunqwenela? Ngokomzekelo, ngaba uyanciphisa i-carbs kwaye ufumane izifiso zee-bagels? Ngaba wenza inyanga engenashukela kwaye awukwazi ukuyeka ukuphupha malunga ne-brownies? Zama ukwandisa ukuvezwa kwakho koku kutya ngokuthe ngcembe, uhloniphe loo minqweno kwaye unciphise izithintelo ozibekela zona.
Kwaye, njengoko i-Savoy iphawula, 'Ziqhelise ukuqonda umzimba.' Usikhuthaza ukuba sizibuze: Yintoni eyabangela oku kunqwenela ukutya? Ngaba iimfuno zakho zeemvakalelo nezomzimba ziyaneliswa? Ukuba utya ukutya okwaneleyo kunye ne-snacks, kodwa useneminqweno enamandla, ingaba inxulumene noxinzelelo, ukulala, iimvakalelo okanye enye into eyenzekayo phantsi komhlaba? Jonga kunye nawe, kunye neminqweno yakho yokutya, ukubona ukuba zeziphi iipateni ezinokuvela. Kwakhona, lo msebenzi unokuncediswa lukhokelo lwengcali yokutya ebhalisiweyo, ngakumbi lowo ugxile ekutyeni okunengqiqo.
Okukwintsusa
Ukuba bendikhe ndazama ipasta, okanye isangweji yenyama etyiwayo, okanye isaladi yesidlo sangokuhlwa endaweni yokuhlonipha umnqweno wam webhega, bendiya kuhlala ndicinga ngebhega. Kwaye mhlawumbi ngendiye ndahlala ndisitya emva kwesidlo sangokuhlwa, ndifuna ukwaneliseka esikufumanayo ngokuhlonipha umnqweno. Ndinganqwenela ibhega kwakhona ngelinye ixesha, kodwa hayi ngomso. Ngexesha elizayo xa unqwenela ukutya, yitye nje.
