Ukudla Ngengqondo

I-Fellow Psychology Today i-blogger, uSusan Albers ungudokotela wezengqondo eCleveland Clinic ogxile ekucabangeni nasekudlaleni. Incwadi yakhe entsha ithi Ukuphathwa Kwe-Hanger: Yazi Indlala Yakho futhi Uthuthukise Isimo Sakho Sengqondo, Ingqondo, Nobudlelwano.

UMarty Nemko: Kungani umuntu adinga incwadi ephelele kulokhu? Ingabe akukhona ukwehla nje ukudla amanani amancane (imvamisa) okudla okunempilo lapho ulambile kancane ngakho-ke akakheli ekudleni ngokweqile ngokomzwelo lapho kuhlasela, bese uzixolela ngokudla okungenangqondo ngezikhathi ezithile?

USusan Albers: Bekungaba kuhle ukube bekulula kanjalo! Kepha sonke siyazi ukuthi kunzima kakhulu kunokufuna ukuguqula imikhuba yethu yokudla. Ngisebenzisa i-psychology eningi ukushintsha imikhuba kalula. Isibonelo, ucwaningo lubonisa ukuthi abantu bathambekele ekushikashikeni kancane ngokwakha imikhuba emisha kunokuzama ukuyeka imikhuba yakudala enenkinga. Isibonelo, esikhundleni sokuzama ukuyeka ukudla ukudla okusheshayo, ukugxila ekwakheni umkhuba omusha wokudla nsuku zonke ukudla okulula okunempilo kuzokhipha isimilo esidala ngomzabalazo omncane. Futhi, sinamathuba amaningi okuthi sithathe isinyathelo uma sichayeka ezibonelweni nasocwaningweni- ikhanda nenhliziyo, ikakhulukazi maqondana nokuthile okungaqondakali njengokudla okunengqondo.

Ukuphathwa Kwesiphanyeko yincwadi egcwele izindaba zomuntu siqu nezamakhasimende. Isibonelo, abafundi bathola ukuthi le ndaba eyiqiniso iyasikhuthaza: Ngiyakhumbula amahloni okuxoshwa esontweni ngenxa yokuthi indodakazi yami i-hangry futhi, ake sithi, bekungeke kuthule du! Abazali nabanye ababalulekile bayawazi amandla endlala yokuguqula othandekayo wakho abe uhlobo olungemnandi kangako kubo.

Ngasohlangothini locwaningo, lencwadi ifingqa inqwaba yezifundo ezibonisa ukuthi lapho sondlekile, sigxila kangcono, sithathe izinqumo ezihlakaniphile, siba ngcono kwabashade nabo, futhi senze kangcono emsebenzini. Kungenza ngisho namajaji abe mnandi: Babonakala benikeza imisho eqinile ngaphambi kokudla kwasemini!

Futhi, abantu bashukunyiselwa ngokwengeziwe ukwenza okuthile lapho befunda incazelo ecacile yenkinga. Ngakho-ke incwadi ixoxa ngalokho engikubiza ngokuthi o-3 B. Siluhlaza okwesibhakabhaka, simatasatasa noma siphethwe yindlala yethu. Abantu baba matasa ngokweqile futhi ukudla kahle kudonselwa phansi ezansi kohlu olubalulekile. Noma banomuzwa wokuthi ukunquma ukuthi uzodlani kuyinto enkulu kakhulu. Noma ziluhlaza okwesibhakabhaka futhi azizwa sengathi zikufanele. Ngaklama amathiphu ku- Ukuphathwa Kwesiphanyeko ukulwa nama-B amathathu.

MN: Siyini isibonelo sethi yokusiza?

SA: Nazi izeluleko ezimbili ezilula!

Yenza isibhakela. Ucwaningo olusha "lokuqonda okuhlanganisiwe," luthole ukuthi ungasebenzisa isikhundla somzimba wakho ukusiza ekulolongeni indlela ocabanga futhi wenze ngayo. Kungenzeka ukuthi uyeke ukukhuluma futhi wehlise ijubane uma wenza isenzo "sokuma". Uma ungafuni ukudla ngokweqile, cabanga ukuthi “cha” bese wenza isibhakela. Isibhakela + sicabanga cha = cha ekudleni okungenangqondo.

Sebenzisa ipuleti elibomvu. Esifundweni samapuleti abomvu, aluhlaza okwesibhakabhaka namhlophe, ababambiqhaza badle okungenani emapuleti abomvu. Lokho kungenxa yokuthi lapho sibona umbala obomvu, siyehlisa ijubane. Lokho kukwenza wehlise ijubane ngomzamo omncane.

MN: Noma isiphi iseluleko kubantu abacabanga ngokudla ngokweqile?

SA: Ukucabangisisa kuqeqesha ingqondo yakho ukuthi ikwazi futhi ikwazi ngaphandle kokucabanga. Akuwona umsebenzi olula kepha kungenzeka. Ngidingida ukuthi ungayiguqula kanjani ingqondo yakho, futhi ingxenye yalokho kuguqula ukukhuluma kwakho. Isibonelo, esikhundleni sokugxila kukho konke "kuthiwani uma" ubuchopho bakho bukuthumela, sidinga ukugxila kulokho — ukulawula isikhathi okwamanje kunokungaziwa esikhathini esizayo.

MN: Ake sikhulume ngengxenye “ethukuthele” ye- “hangry.” Lapho abantu bezolile, kuba lula ukukhumbula indlala yokuthola imali nalapho bengasalambile. Kepha uma sithukuthele, sinokulawula okuncane. Noma isiphi iseluleko ngaphandle kokuthi "Zama ukuhlala ukhumbula?"

SA: Ukujikijela okukhulu kushukela wegazi kuyimbangela enkulu yokuphanyeka. Isinamoni ingasiza ukulawula ushukela wegazi lakho. Ocwaningweni lwango-2016, abantu abangama-25 abanesifo sikashukela esilawulwa ngendlela engafanele badle i-1g (ingcosana engaphansi kwesigamu sesipuni) yesinamoni nsuku zonke amasonto ayi-12 futhi lokho kwehlise amazinga abo kashukela kashukela. Ngakho-ke ungahle uthande ukuphonsa isihluku sesinamoni ephaketheni lakho noma esikhwameni semali. Faka isinamoni ekhofi lakho noma ukhokho. Sebenzisa izinti zesinamoni njengesikhuthazi sekhofi lakho, itiye, iyogathi, noma isobho. Phonsa induku epanini ngenkathi upheka inyama noma imifino

MN: Yisiphi esinye isifundo esikhulunywa yincwadi yakho esingasiza ukugqugquzela abantu ukuthi badle ngokucophelela?

SA: Ucwaningo luthole ukuthi uma ushukela wegazi labantu uphansi (i-hangry), maningi amathuba okuthi bagwaze unodoli we-voodoo wabalingani babo. Uhlobo olwesabekayo!

I-MN: I-diet du jour izila ukudla ngezikhathi ezithile: Gcina ukudla kwakho kwansuku zonke ewindini lamahora ayisishiyagalombili kuya kweleshumi nambili. Lokho kungabonakala kungqubuzana nezeluleko zencwadi yakho. Cha?

SA: Ngibonile abantu bathola ukulengiswa ngokweqile lapho bezila ukudla ngezikhathi ezithile. Bafunda, okokuqala, amandla okudla emizweni yakho. Kaningi kufanele baxolise ngalokhu abakushilo noma abakwenzile ngesikhathi sokulengiswa. Kubantu abanesimo sokuthola ukuphazamiseka kokudla, ukuzila ukudla kungaba yimbangela enkulu. Ukudla ngokujwayelekile kusetha amaphethini angenampilo kakhulu. Yilokho engikuthanda kakhulu ngokudla okunengqondo. Inikeza abantu enye indlela enempilo.

MN: Ubhala ukuthi ukudla okuthile kunamathuba amaningi okudala ukudla okungenangqondo. Bayini?

SA: Ukudla okudala ushukela egazini lakho kudala ukudla okuningi okungenangqondo, ikakhulukazi "ukudla kwasekuseni" njengokusanhlamvu, ama-muffin, nethosi. Bayibhomu likashukela lasekuseni, i-dessert ezenza njengokudla kwasekuseni. Abantu abaningi babulawa yindlala phakathi no-ekuseni.

Phuma emqondweni wokuthi ukudla kwasekuseni kudinga ukudla kwasekuseni kwendabuko njengamabele nama-muffin. Kwezinye izingxenye zomhlaba, abantu badla ukudla okunothe ngamaprotheni njengezingcezu zenyama, ushizi, ubhontshisi obhakiwe, inhlanzi, ilayisi. Ngakho-ke, ekuseni, uma ufisa ukudla kwasekuseni okungejwayelekile ngokwesiko okukunikeza amaprotheni amaningi njengokugoqwa kweTurkey noshizi, kwenze.

MN: Yimiphi eminye imikhuba eyenza ukuthi sidle amathuba okudla ngengqondo?

SA: Ukumamatheka okucabangayo. Ucwaningo luthole ukuthi izingane eziningi zesikole zikhetha ubisi olumhlophe kunobisi lukashokoledi lapho ubuso obumoyizelayo bufakwa esitsheni sobisi olumhlophe. Kwesinye isifundo, endaweni yokudlela yasekolishi, kubekwe uphawu olunenhliziyo enobuso obumomothekayo ngaphezu kwesiboniso sezithelo nemifino enempilo. Ah, ukumaketha! Ngakho-ke, ungahle uthande ukudweba ubuso obumoyizelayo emaphaketheni okudla okunempilo noma unamathisele i-Post-it Note ngobuso obumoyizelayo esithelweni noma emifino

Ukudla okunothe Vitamin D. Kukhona ukuxhumana phakathi kukaVithamini D ophansi nosizi. Ungangeza ukudla okunothe ngo-vitamin D ekudleni kwakho ngezinhlanzi ezifana ne-tuna ne-salmon, ubisi, ubisi lwe-soy oluqinisiwe lwe-vitamin D noma ijusi le-orange, okunye okusanhlamvu, ushizi wase-swiss, nama-isikhupha amaqanda.

Lala. Ukulala nje imizuzu engama-15 kunganciphisa ukuba sengozini kokulengiswa - ukulala kusiza ukulawula ama-hormone esifiso sakho sokudla ukuze ungazizwa ulambile. Uma unenkinga yokulala, zama ijusi le-tart cherry. Ezifundweni ezimbili, abantu abadala abanokuqwasha abaphuza ama-ounces ayisishiyagalombili wejusi le-tart cherry kabili ngosuku amasonto amabili balale ihora nengxenye ubude futhi babika ikhwalithi yokulala engcono uma kuqhathaniswa nobusuku abangazange baliphuze ijusi.

MN: Incwadi yakho ibala ama-10 S okudla okunomqondo. Yiziphi ezimbalwa ongathanda ukuzigqamisa?

Hlala phansi. Yiba nesihlalo! Gwema ukugcwala efrijini noma ukudla okulula emotweni yakho. Uzokujabulela ukudla okuningi futhi udle okuncane lapho unaka ukudla kwakho ngokuphelele.

Uhlafune kancane. Yidla ngesandla sakho esingabusi. Ucwaningo lukhombisa ukuthi ukudla ngaleso sandla kunganciphisa ukuthi udla kangakanani ngo-30% ngamabomu ukuhlafuna kancane kunomuntu odla naye. "Ijubane, ungagijimi."

Mamatheka. Ukumomotheka kungadala ikhefu phakathi kokuluma kwakho kwamanje nokulandelayo. Ngalowo mzuzu, zibuze ukuthi ngabe wenelisekile (awugcwele.) ”Ukuze ulawule ukucindezeleka, phefumula.”

MN: Singena esikhathini samaholide, isikhathi esiyingozi sokudla ngokweqile kungenangqondo. Noma yisiphi iseluleko?

SA: Kulungile ukudla amaholidi okuphatha okuthandayo. Vele wenze kanjalo ngengqondo!