Amathiphu asheshayo
- Yidla okungenani ukudla okukodwa ngosuku ngaphandle kwesikrini.
- Beka imfoloko phansi phakathi kokuluma ukunciphisa ijubane lakho.
- Yima phakathi bese uma ekwanelisekeni, hhayi ekugxumekeni.
Cabanga ngokudla kwakho kokugcina. Ungakhumbula ukuthi kwakunambitheka kanjani? Hhayi ukuthi kwakuyini, kodwa ukuthi kwazizwa kanjani ngempela emlonyeni wakho, ukuthi wawukuphi, ukuthi wawulambile ngempela yini ngenkathi uqala?
Kwabaningi bethu, impendulo yeqiniso ithi cha. Sidlela phezu kwesinki. Sidla ngesandla esisodwa esiphethe ifoni, esinye siphethe isemishi, amehlo ethu ekwenye indawo impela. Sifika ekugcineni kwesikhwama samagwinya sizwe simangele ukuthi sesiphelile, ngoba asikaze siwezwe ngempela ngisho oyedwa. Alikho ihloni kulokho. Iningi lempilo yanamuhla lakhelwe ukudonsa ukunaka kwethu kusuka epuletini.
Ukudla ngokucophelela kuwukulungisa okumnene. Kuwukwenza okulula kokunaka ukudla kwakho nomzimba wakho ngenkathi udla. Akukho ukudla okunqatshelwe, akukho isibalo se-calorie, akukho imithetho ngokuhle nokubi. Ukunaka nje. Kuyavela ukuthi ukunaka kwenza umsebenzi omkhulu ngokumangazayo.
Kuyini ngempela
Ukudla ngokucophelela kwakhula kusuka ekucopheleleni, umkhuba wokuphawula umzuzu wamanje ngaphandle kokuwahlulela. Uma kusetshenziswa ekudleni, kusho ukusebenzisa izinzwa zakho, ukunambitheka, iphunga, ukuthinta, izinga lokushisa, ngenkathi futhi ulalela izimpawu zomzimba wakho zendlala nokusutha.
Leyo ngxenye yokugcina iyabaluleka. Ochwepheshe bezokudla base-Harvard bachaza ukudla ngokucophelela njengento ehambisana nanoma iyiphi indlela yokudla esikhundleni sokuyithatha indawo ngohlelo oluqinile. Akulona uhlelo lokuncisha ukudla. Ungakwenza ngesaladi noma ngesiliced sekhekhe losuku lokuzalwa. Ukudla akuguquki. Okuguqukayo ukuthi ubukhona kangakanani kukho.
Lowo mehluko uyakhulula. Iseluleko esiningi kangaka ngokudla sisongwe ngokuncisha nangecala. Lokhu kuwuphambene nakho. Kukucela ukuthi ujabulele ukudla kwakho kakhulu, hhayi kancane, futhi uthembe ukuthi umzimba wakho unokuthile okuwusizo okukutshela uma unciphisa ijubane ngokwanele ukuze ulalele.
Kungani ukunciphisa ijubane kwenza okuningi kangaka
Nayi ingxenye yebhayoloji eyenza lokhu kucace. Isisu sakho nobuchopho bakho basenkulumeni engapheli ngama-hormone, futhi leyo ngxumelano ithatha isikhathi. Kungathatha cishe imizuzu engu-20, ngezinye izikhathi eyeqile, ukuthi ubuchopho bakho buqaphele ukuthi usuthile.
Hlala nalokho okushiwo yilokho. Uma uqeda ukudla ngemizuzu eyisishiyagalombili, isignali yakho yokusutha ifika kudala emva kokuphela kokudla. Usudle wedlula endaweni yokwaneliseka, futhi awukuzwanga kwenzeka. Yidla lokho kudla okufanayo ngokunensa, ubeka imfoloko phansi phakathi kokuluma, futhi isignali iba nesikhathi sokufinyelela. Uyawuqaphela umzuzu lapho usudle ngokwanele, futhi ungayeka lapho.
Abacwaningi bakukalile lokhu. Ukudla ngokunensa kuhlotshaniswa nokucindezelwa okukhulu kwe-hormone yendlala nokukhishwa okuqinile kwama-hormone akutshela ukuthi usudle ngokwanele. Abadla ngokunensa bavame ukuqaphela indawo lapho baneliseka, cishe amaphesenti angu-80 ekugcwaleni, esikhundleni sokugxumeka.
Kunobufakazi obuthembisayo nakwezinzima. Ocwaningweni oluncane oluchazwa yi-Harvard Health, abantu abathatha izifundo zesonto zokudla ngokucophelela ezigxile endlaleni nasekusutheni babika ukudla ngokweqisa okuncane, kanye nengcindezi encane, uvalo, nokudangala, ekupheleni kwezinyanga ezintathu. Ucwaningo olubanzi luyxubile ngokuthi ukudla ngokucophelela kuwaguqula ngokuthembekile yini amasisindo omzimba, futhi lokho kufanele kwethenjwe. Kodwa okutholakele ngokudla ngokweqisa nokudla okulawulwa ngemizwa kuqinile ngokwengeziwe. Kubonakala kusiza kakhulu ngokungani nangokuthi udla kanjani, hhayi kuphela ukuthi udlani.
Ukuthi uqale kanjani, ngaphandle kokushintsha impilo yakho yonke
Awudingi ukudla okukhethekile noma indawo ethule yokuhlehla. Ungenza ukudla ngokucophelela nganoma yini esepuletini lakho namuhla ebusuku. Izindlela ezimbalwa zokungena:
- Yidla ukudla okukodwa okungenayo idivayisi. Faka ifoni kwenye ikamelo. Cima uhlelo lomabonakude. Ngisho ukudla okukodwa ngosuku ngaphandle kwesikrini kuguqula ukuthi uqaphela kangakanani.
- Hlala phansi etafuleni ukuze udle. Hhayi emotweni, hhayi ekhawuntareni, hhayi umi phambi kwefriji. Indawo itshela umzimba wakho ukuthi kuyisikhathi sokudla, hhayi ukugcwalisa nje.
- Yima ngaphambi kokuluma kokuqala. Bheka ukudla. Qaphela iphunga. Phefumula kancane. Leli gebe elincane likususa ku-autopilot likubeke lapho ukhona ngempela.
- Beka imfoloko phansi phakathi kokuluma. Leli qhinga elilodwa lenza umsebenzi omningi. Liphoqa isigqi esinensa kunejubane lakho elijwayelekile.
- Hlafuna ngaphezu kwalokho ocabanga ukuthi kuyadingeka, ukunambithe. Qaphela lapho ukunambitheka kuqine khona nalapho kuqala ukuphela.
- Zibheke phakathi. Yima ubuze, ngokwethembeka, ngilambe kangakanani manje? Ngabe ngidla ngoba ngisalambile, noma ngoba ukudla kuphambi kwami?
- Hlose ukuma ekwanelisekeni, hhayi ekugxumekeni. Ungahlala udle futhi kamuva. Ukushiya ukuluma okuncane kuvumelekile.
Qala ngenye yalezi, hhayi zonke eziyisikhombisa. Khetha ukudla okuvame ukujaha kakhulu noma okudlela unganakile, isidlo sasekuseni edeskini lakho, isidlo sasemini ngokushesha, bese wenza kuphela leso sibe khona kancane. Kuvumele kungapheleli.
Ukwehlukanisa indlala kumuzwa
Ukudla okuningi akumayelana nendlala impela. Sidla lapho sizwe siyisithukuthezi, sinovalo, sinesizungu, sikhathele, noma nje ngoba sekuyimini futhi yilokho okwenzayo emini. Ukudla ngokucophelela kukusiza ukwehlukanisa lezi, ngobumnene, ngaphandle kokwenza noma yikuphi kube okubi.
Ngokulandelayo lapho ufinyelela ukudla ngaphandle kokudla, yima umzuzwana ubuze ukuthi umzimba wakho uzwani ngempela. Ngabe isisu sakho asinalutho, noma ingqondo yakho ifuna ikhefu? Kokubili kuyiqiniso, futhi akukho okudinga ukwahlulelwa. Kodwa ukukubiza ngegama kukunika ukukhetha. Ngezinye izikhathi impendulo isengukudla, futhi lokho kulungile. Ngezinye izikhathi uyabona ukuthi obukudinga kwakuwuhambo, ingilazi yamanzi, noma imizuzu emihlanu yokuphumula.
Iphuzu ngobumnene
Lo mkhuba ungavusa izinto kwabanye abantu, futhi kufanele kushiwo ngokusobala. Uma unomlando wokudla okuphazamisekile noma ubudlelwano obuyinkimbinkimbi nokudla, ukunaka ngokucophelela ukudla kungazizwa kusindwa esikhundleni sokuzolisa. Ukudla ngokucophelela akulona ukwelashwa kokugula kwokudla, futhi ochwepheshe abakufundisayo basho into efanayo. Uma ukudla, isisindo, noma umzimba wakho kuwumthombo wosizi lwangempela, sicela usebenze nodokotela, udokotela wezokudla obhalisiwe, noma umelaphi ongakusekela ngokuqondile. Ufanelwe ukunakekelwa okwakhelwe wena.
Kithi abaningi, nokho, ukudla ngokucophelela kuyindlela nje yokuthola kabusha okuthile okuncane nokuhle. Ukudla okunambitheka ngempela. Umzimba owulalelayo ngempela. Imizuzu embalwa ethule osukwini engeyakho wena wedwa nokudla okuphambi kwakho. Akudingeki ukwenze ngokuphelele. Kudingeka nje uze etafuleni bese uqaphele ukuthi ukhona.
Imithombo
- Harvard T.H. Chan School of Public Health, Mindful Eating, The Nutrition Source
- Harvard Health Publishing, Slow down and try mindful eating
- National Library of Medicine (PMC), Comparison of mindful and slow eating strategies on acute energy intake