Amathiphu asheshayo
- Hlola indlala yakho ngaphambi kokudla; qaphela nje, ungakwahluleli.
- Yidla isidlo esisodwa ngosuku ngaphandle kwesikrini ukuze usinambithe ngempela.
- Yeka umthetho owodwa wokudla bese ubuka isifiso siyathula.
Ndawana thile endleleni, abaningi bethu bayeka ukuzethemba mayelana nokudla. Safunda ukudla ngokwewashi, ngemithetho, ngecebo lakamuva. Safunda ukuthi yikuphi ukudla "okuhle" nokuthi yikuphi "okubi," futhi safunda ukuzizwa nokuvela okuncane kwecala ngokubi. Entweni okumele ibe enye yezinjabulo ezisobala zempilo, ukudla kungathwala ubunzima obumangazayo.
Ukudla ngokuzwela kunikeza isiqalo esihlukile. Esikhundleni sokubuza ukuthi idayethi ithini okumele ukudle, kubuza ukuthi umzimba wakho ukutshelani ngempela. Lo mbono wabunjwa waba yizimiso eziyishumi eziqondisayo ngudokotela wokudla u-Evelyn Tribole nodokotela wesondlo u-Elyse Resch, futhi enhliziyweni yawo umayelana nokwakha kabusha ubudlelwano nokudla obungasebenzi ngemithetho namahloni.
Kusho ukuthini ngempela
Kuyasiza ukucacisa ukuthi ukudla ngokuzwela akukhona ukuthini. Akuyona idayethi ezifihlile. Alukho uhlu lokudla, awekho amaphuzu, awekho amakholomu ahlanzekile nangcolile. Futhi akukhona "ukudla noma yini oyifunayo, noma nini, kuze kube phakade" ngaphandle kokucabanga nhlobo. Kuseduze nokufunda kabusha ulimi obulukhuluma kahle usemncane wase uyakhohlwa kancane kancane.
Imibono embalwa eyisisekelo:
- Hlonipha indlala yakho. Lapho umzimba wakho ubonisa udinga uphethiloli, uphe ukudla, kunokulinda uze uphelelwe yindlala bese ubamba into yokuqala oyibonayo.
- Yakha ukuthula nokudla. Lapho kungekho ukudla okwenqatshelwe, kulahlekelwa amanye amandla ako. Ikhukhi ozivumela yona ivame ukuba yimpi encane kunaleyo owafunga ukungayidli.
- Qaphela ukusutha. Yima phakathi nesidlo bese uzihlola. Ingabe usalambile ngempela, noma udla ngoba kukhona?
- Thola izindlela ezinomusa zokudlula emizweni. Ukudla kungaduduza, futhi lokho kungokobuntu. Inhloso ukuba namanye amathuluzi futhi, hhayi ukufunga ukuyeka induduzo.
- Vumela isondlo sibe mnene. Ungakhathalela ngempela ukudla kahle. Ukudla ngokuzwela kumane kubeka lokho kunakekela eceleni kokwaneliseka esikhundleni sokukubeka ngaphezu kwako.
Qaphela okungekho kulolo hlu: isijeziso, ukulawula okuqinile, umuzwa wokuthi ukushelela okukodwa konakalisa yonke into. Iphuzu lonke ukususa isicelo sokuziphatha esidlweni.
Ingabe kuyabambelela?
Lokhu akuwona nje umbono ozwakala kahle. Abacwaningi baye bafunda ukudla ngokuzwela eduze ngokwanele, futhi isithombe siyakhuthaza. Ukubuyekezwa kocwaningo kuxhumanisa ukudla ngokuzwela nempilo yengqondo engcono, kuhlanganise namazinga aphansi okukhathazeka nezimpawu zokucindezeleka, nokuziphatha okumbalwa kokudla okuphazamisekile. Ucwaningo lwesikhathi eside olwalandela abantu iminyaka eminingana lwathola ukuthi labo abadla ngokuzwela kakhulu babevame ukuba nempilo yengqondo engcono futhi babengenakuncikela ekuziphatheni okuyingozi kokudla ngokuqhubeka kwesikhathi.
Lokho kutholakala kokugcina kubalulekile. Iningi "lezixazululo" zokudla buthule zenza abantu bakhathazeke kakhulu ngokudla ngokuhamba kwesikhathi. Ubufakazi ngokudla ngokuzwela bukhomba ngakolunye uhlangothi, ngasebudlelwaneni obuzinzile, obuzolile netafula. Yilolo hlobo lwento efanele ukwakha impilo kulo.
Indawo emnene yokuqala
Awushintshi iminyaka yemikhuba ngempelasonto, futhi akufanele uzame. Khetha ukuhlola okukodwa okuncane.
- Zihlole ngaphambi kokuba udle. Esikalini sokulamba okumnandi kuya ekubeni ngaphandle kokudla ngokweqiniso, ukuphi? Awuzahluleli. Umane ulalela nje.
- Yidla ngaphandle kwesikrini kanye ngosuku. Isidlo esisodwa nje lapho unambitha ngempela ukudla. Kuyamangaza ukuthi isidlo saneliseka kangakanani lapho ukhona kuso.
- Yeka umthetho owodwa wokudla bese ubuka okwenzekayo. Khetha ukudla okulibhalile njengokungavumelekile bese uzivumela ukudla isabelo esijwayelekile, ngaphandle kwendaba yecala. Ngokuvamile isifiso siyathula uma udonga selehla.
Hamba kancane. Ezinye izinsuku uzodla wedlule ekusutheni, noma udle ngenxa yesithukuthezi, noma ukhohlwe ukuzihlola nhlobo. Lokho akukhona ukwehluleka. Lowo ngumuntu ofundayo, futhi ukufunda kuhlanganisa izinsuku ezixakile.
Isexwayiso esisodwa esiqotho
Ukudla ngokuzwela kucela ukuba uthembe izimpawu zomzimba wakho, futhi kubantu abaningi lolo kwethemba lungakhiwa kabusha ngesineke. Kwabanye abantu, nokho, lezo zimpawu zinzima kakhulu ukuzifunda noma ukuzithemba, ikakhulukazi noma ubani onomlando wokuphazamiseka kokudla noma ubudlelwano obuyinkimbinkimbi nokudla nesithombe somzimba. Uma lowo kunguwe, lokhu kufanele ukukwenza ngokusekelwa kunokukwenza wedwa. Udokotela wokudla obhalisiwe noma udokotela wengqondo osebenza kule ndawo angakusiza ukukwenza ngokuphephile nangejubane elifanele, futhi lokho kungamandla, hhayi indlela emfushane.
Umgomo lapha akuyona indlela ephelele yokudla. Yingqondo ethule kakhulu ngezikhathi zokudla, nokwethemba okuthe xaxa emzimbeni ophila kuwo. Iningi lethu lingasebenzisa kokubili.
Imithombo
- Cleveland Clinic, Intuitive Eating: Benefits and Principles
- National Library of Medicine (PMC), Review: Relationships between intuitive eating and health indicators
- National Library of Medicine (PMC), Intuitive Eating Longitudinally Predicts Better Psychological Health and Lower Use of Disordered Eating Behaviors