Zamkatimu
Amayi padziko lonse lapansi amafuna kukhala ochepa komanso athanzi kwa nthawi yayitali. Podzitopetsa ndi zakudya komanso zolimbitsa thupi, aliyense akufuna kumva mawu akuti: "mutha kudya chilichonse ndikuchepetsa nthawi yomweyo." Mu 2014, owerenga adagonjetsedwa ndi buku lonena za zakudya zabwino kuchokera kwa wolemba Svetlana Bronnikova, amalankhula za momwe angadyetse mchere ndi mbatata yokazinga komanso nthawi yomweyo kukhala ochepa, bukuli limaphatikizaponso chidziwitso chokhazikitsa mfundo za kudya mwachilengedwe kwa anthu onenepa kwambiri komanso omwe ali ndi vuto la kudya. N'zosadabwitsa kuti bukuli linagulitsidwa ambiri ndipo linakhala logulitsidwa kwa anthu onse opepuka!
Kodi Zakudya Zakudya Zam'madzi Ndi Zotani? Ma Intuitive Nutrition ndi njira yatsopano yopangira zakudya ndi ma dietetics. Ndi chakudya chomwe munthu amafunafuna kuti akwaniritse zosowa za thupi kwinaku akumalemekeza njala yake yakuthupi osakhutiritsa njala yamalingaliro.
Mfundo Zazakudya Zabwino
Kudya mwachilengedwe ndi nkhani yayikulu kwambiri, koma pali mfundo khumi zokha. Ndizovuta kwambiri kuwadziwitsa nthawi yomweyo m'moyo wanu, chifukwa chake akatswiri amalimbikitsa kuti muzichita pang'onopang'ono, osapanikizika ndi thupi komanso mwanzeru.
- Kukana zakudya. Ili ndiye mfundo yoyamba komanso yofunikira kwambiri. Kuyambira pano mpaka kalekale, osadya chilichonse! Monga lamulo, zakudya zimabweretsa zomwe mukufuna, koma ndizosakhalitsa! Mapaundi otayika abwerera mukangosiya kutsatira zakudya zanu ndikubweretsa "abwenzi" anu.
- Lemekezani njala yanu yakuthupi. Mukasinthira ku Intuitive Nutrition, muyenera kuphunzira kumvetsetsa mukakhala ndi njala kwambiri ndikupatsanso thupi lanu kuchuluka kwa michere.
- Mphamvu yolamulira. Muyenera kuiwala malamulo onse omwe amadziwika mu ma dietetics amakono. Lekani kuwerengera zopatsa mphamvu, iwalani za chakudya pambuyo pa maola a XNUMX.
- Truce ndi chakudya. Muyenera kumvetsetsa kuti nthawi zonse mumakhala ndi mwayi wokhala ndi zomwe mukufuna.
- Lemekezani mtima wanu wokhutira. Ndikofunika kumvetsetsa mukakhuta, ndipo chofunikira kwambiri ndikuti musiye kudya nthawi yomweyo, ngakhale pali chakudya.
- Kukhutira. Chakudya ndi chakudya chabe, sichisangalalo, koma chosowa chakuthupi. Ndikofunikira kuti tithe kusangalala ndi zinthu zina, osati kuwona chakudya ngati mphotho kapena chilimbikitso. Mutha kusangalala ndi chakudya chanu mwa kusangalala ndi chilichonse chomwe mumakonda.
- Lemekezani malingaliro anu. Pofuna kuthana ndi kudya mopitirira muyeso, nthawi zina kumakhala kokwanira kumvetsetsa kuti sizachilendo kukhala ndi nkhawa! Ndipo sikofunikira konse kupondereza kupweteka, kunyong'onyeka kapena kuipidwa ndi chakudya. Chakudya sichingathetse vutoli, koma chingokulitsa, ndipo pamapeto pake mudzalimbana ndi zomwe zimayambitsa kukhumudwa, komanso nthawi yomweyo ndi mapaundi owonjezera.
- Lemekezani thupi lanu. Kuti muchotse nkhawa, zomwe sizigwirizana ndi kudya mwachilengedwe, muyenera kuphunzira kukonda ndikuvomereza thupi lanu momwe liliri, mosasamala kanthu za kulemera ndi msinkhu.
- Masewera ndi masewera olimbitsa thupi ndi njira yopezera mphamvu, kuti mudzichiritse ndi zabwino, osati njira yothetsera zopatsa mphamvu. Sinthani momwe mumaonera masewera olimbitsa thupi, musawone masewera ngati chinthu chokakamiza.
- Lemekezani thanzi lanu. Popita nthawi, aliyense wodya mwachilengedwe amaphunzira kusankha zakudya zomwe sizimangosangalatsa kukoma, komanso zabwino m'thupi.
Kutsatira mfundo izi, kumvetsetsa kumabwera posachedwa kuti chilengedwe chakhazikitsa Kutalika kwakanthawi kotani komanso mtundu wanji wa chakudya chomwe thupi limafunikira. Palibe chizindikiritso chimodzi ndipo palibe chikhumbo chimodzi chomwe chimatuluka poyambira. Munthu amangofunika kuphunzira kumvera thupi lake ndikusiyanitsa pakati pa njala yakuthupi ndi njala yamaganizidwe.
Njala yakuthupi ndi yamaganizidwe
Njala yakuthupi ndi thupi lathu lomwe limafunikira zakudya, pamene munthu ali ndi njala, amakhala wokonzeka kudya chilichonse, kuti angosiya kung'ung'uza m'mimba mwake.
Njala yam'maganizo imadziwika ndikuti munthu amafuna china chake. Mwachitsanzo, maswiti, mbatata yokazinga, chokoleti. Njala yamaganizidwe imabuka m'mutu, ndipo ilibe chochita ndi zosowa za thupi, koma ndi chimodzi mwazomwe zimayambitsa kudya kwambiri.
Tisaiwale kuti kudya mwachilengedwe kumatanthauza kudya nthawi ya njala pang'ono, simuyenera kudikirira chilakolako chankhanza, chifukwa izi zimabweretsa kuwonongeka ndi kususuka kosalamulirika.
Zolakwitsa mukasinthira kudya kwachilengedwe
Cholakwika choyamba komanso chofala kwambiri pakusintha kudya mwachilengedwe ndikuti anthu amatanthauzira mfundo za "IP" ngati kulolera. Ndipo, zowonadi, ngati zonse zitheka nthawi iliyonse, bwanji osadya chokoleti, kuluma batala yaku France ndikumwa kola, kenako ndikudya chakudya chamadzulo chokwanira paulendo? Pambuyo pa mwezi umodzi wazakudya zotere pamiyeso, zachidziwikire, padzakhala kuphatikiza osati pang'ono! Njira iyi sikudya mwachilengedwe - ndikungodzisangalatsa ndi njala yamaganizidwe.
Cholakwika chachiwiri: Nthawi zina zimachitika kuti munthu amene amadya mopitirira muyeso, motsogozedwa ndi malingaliro, amapatsa thupi lake chisankho kuchokera kuzakudya zonenepetsa. Poterepa, thupi silimvetsetsa zomwe "likufuna". Lonjezani mtundu wanu wazakudya, yesani zophatikiza zatsopano, kuyesera, onjezerani zonunkhira pachakudya chanu, kuti musamayike malingaliro anu ndikudzipanikiza.
Cholakwika chachitatu: Anthu ambiri sawona zifukwa zomwe amadyera ndipo sangathe kuthana ndi njala yamaganizidwe. Ndikofunika kumvetsetsa ngati muli ndi njala yeniyeni komanso mukamadya kunyong'onyeka kapena kusokonezeka kwamalingaliro. Ndikofunikanso kuthana ndi zomwe zimayambitsa njala yamaganizidwe; nthawi zina, pamavuto akulu kwambiri, amafunikira thandizo la zamaganizidwe.
Zakudya zachilengedwe komanso kukana kwa insulin
Nanga bwanji za anthu omwe ali ndi vuto la kuchepa kwa shuga? Thupi limapempha maswiti, wowuma, zinthu zophika, chifukwa chake pali kunenepa kosapeweka. Akatswiri amati pakadali pano anthu ochulukirapo omwe ali ndi matenda amtundu wa XNUMX amadya mwanzeru kapena mwachilengedwe. Kwa anthu oterewa, kuwonongeka kwa maswiti kumakhala vuto lalikulu, ndikumvetsetsa maswiti komwe kungathandize kuthana ndi vutoli, aliyense wodwala matenda ashuga amakhala ndi vuto lake lakumva glycemic ndipo mothandizidwa ndi glucometer, dokotala amatha kudziwa kuti angadye nthawi yayitali bwanji popanda kuvulaza thanzi. Kuletsa kwathunthu maswiti mulimonse momwe zingathere kudzawonongeka.
Kudya mwachilengedwe ndi ufulu
Kwa anthu ambiri, kudya mwachilengedwe ndikuwongolera pazakudya zamakono. Kudya mwachilengedwe si chakudya kapena dongosolo la zakudya, osati malamulo ndi zikhalidwe zomwe ziyenera kutsatiridwa. Izi ndi ntchito pawekha, zomwe zimafunikira kuyesetsa kwambiri komanso nthawi. Zimatengera wina pachaka kuti apange ubale ndi iwo eni, chakudya, ndi thupi lawo, pomwe ena amatenga zaka zisanu. Ndi njira yoyenera, kudya kwachilengedwe kumakhala kosavuta ndikukhala chizolowezi. Muyamba kudzifunsa ngati mukufuna chinthu china ndipo pazifukwa ziti, muphunzira kusiyanitsa njala yakuthupi ndi njala yam'maganizo.
Pofuna kusinthira kudya mwachilengedwe kuti zizikuyenda bwino komanso mwachangu, ambiri amayamba kusunga zolemba ndikumagwira ntchito ndi zama psychology, chifukwa vuto lakudya mopitilira muyeso ndilovuta kwambiri m'zaka zathu zakuchuluka kwachakudya.