Dala Ipulani Eyintando Yakho Yokuphumelela Kokulahlekelwa Isisindo Scono
Iningi le-dieters lilindele ukulandela uhlelo lokudla olunemithetho eminingi. Ngisho noma ukhetha uhlelo lokulahlekelwa isisindo olukuvumela ukuba udle noma yini oyifunayo kusengenzeka ukuthi uzodingeka ulandele imihlahlandlela nemingcele. Kodwa bekungeke yini kube ngcono uma ungasetha imingcele yakho? Ukuzenza ngokwakho-imithetho yokudla kungase kukhangise futhi kuphumelele nakakhulu.
Kungani Ukudla Kudla Imithetho
Imithetho inikeza isakhiwo. Uma sikhetha ukwehlisa isisindo ngokuvamile sifuna ukwenza kanjalo ngokucindezeleka nokuzikhandla okukhulu ngangokunokwenzeka. Ngesakhiwo, inqubo yokudliwayo ngokuvamile ilula ngoba asidingeki senze umsebenzi onzima wokuthuthukisa uhlelo. Imithetho isitshela ukuthi yini okufanele siyidle, lapho sidla khona, nokuthi singadla kangakanani.
Imithetho yokudla ejwayelekile ihlanganisa:
- Yidla ukudla okuyisithathu nokudla okuncane okuncane nsuku zonke
- Ungalokothi uyeke ukudla kwasekuseni
- Gwema ukudla emva kokudla
- Yidla x inombolo yama-khalori ngosuku
- Gcina ukudla kwe-carbohydrate ngaphansi kwama-x amaphesenti
- Ungadli izintambo ezimhlophe: ilayisi elimhlophe, isinkwa esimhlophe, noma i-pasta emhlophe
- Ungadli ukudla ngezithako ongakwazi ukuzibiza
Iminingi yale mithetho yokudla inezizathu ezenzweni zesayensi yokudla okunomsoco. Isibonelo, abantu abaningi abazama ukwehlisa isisindo benza kangcono uma bedla njalo amahora ambalwa . Ngokudla ukudla okuyisithathu nokudla okuncane okuncane nsuku zonke, bagcina ushukela wegazi eliqinile futhi bagweme indlala enkulu engabangela ukudla okudliwayo.
Ngokufanayo, izifundo ezinkulu zokubonisisa ziye zabonisa ukuthi i-dieters edla isidlo sasekuseni iyakwazi ukulahlekelwa isisindo ngokuphumelelayo futhi igcine isisindo.
Kodwa ngenxa yokuthi isiqondiso esithile sisebenza kumuntu oyedwa akusho ukuthi sizosebenza omunye. Futhi ngezinye izikhathi, imithetho yokudla idala umonakalo omkhulu kunokuhle.
Kungani Ukudla Kudla Ukubuyela Emhlane?
Nakuba ezinye ze-dieters ziqonda isakhiwo, abanye bazizwa ukuthi imithetho iyanqanda kakhulu. Uma umuzwa wokuvinjelwa kubangela ukucindezeleka, i-dieter ingahle ifakwe ekudleni okuningi. Ngokusho kwabacwaningi baseHarvard Health , ukucindezeleka kungashukumisela abantu ukuba badle ngokweqile. Futhi ukudla okugcizelele abantu okungenzeka ukhethe yilawo angaphezulu kwamafutha namakhalori.
Izitimela zokulahlekelwa kwesisindo zivame ukubona lokhu kumaklayenti abo. U-Aruni Nan Futuronsky ungumqeqeshi womqondo futhi omunye wabethuli abathathu abafundisa iKripalu Indlela Yokudla e-Kripalu Center ye-Yoga ne-Health. Uthi imithetho ingasenza sizizwe sengathi siyalwa:
Imithetho, ngokujwayelekile, iqala impendulo efanele / engalungile kuningi lethu. Uma kukhona ongaphandle okumele ukwenze, ngokuvamile siyaphindela emuva. Ekuhlangenwe nakho kwami, abaningi bethu baphumelela kakhulu uma singabuyekeza umbono we "imithetho", shintsha kabusha umqondo wokuthi "isiyalo", futhi senze uhlelo lwethu olusebenza ngaphakathi ngaphakathi.
U-Aruni uqeqesha abafundi bakhe ukuthuthukisa imithetho yabo. Ngokwenza kanjalo, usebenzisa isithombe somfula ogeleza ngokushesha phakathi kwamabhodlela. Amabhange ahlinzeka isakhiwo sokuqondisa ukugeleza kwamanzi ngendlela efanele. Njengabafundi kuloluhlelo baqala iziqu zabo zomfula, benza uhlelo lokusiza imizimba yabo isebenze ngamandla nokusebenza kahle.
"Ngithanda ukucabangela umqondo wokudala imifula yamanzi; ukubeka ezinye izindlela zokuziphatha nezenzo, njengokungathi 'akukho ukudla ngemuva kokudla,' noma 'akukho caffeine kuze kube sekupheleni kwezimpelasonto.' Ngaphakathi kwalawo mabhodlela, singakwazi ukuqhuba, ukuqoqa idatha, ukuhlola, ukulungisa, ukulungisa, nokuncoma.
Kodwa-ke, uyanezela ukuthi inqubo yokwakha imifula yamanzi kufanele ibe inqubo enengqondo futhi enomusa. "Ukuguquka kokuziphatha ngokuphathelene nokuqoqa idatha ngaphandle kokwahlulela, ukwenza ukuguquguquka nokungaguquki kwemvelo."
Indlela Yakha I-Make-Your-Own-Rules Rules
Uma ungaphenduli kahle emithethweni yokudla eyabekwa abanye , bese udala owakho.
Inqubo ingathatha isikhathi esiningi kunokubhalisela uhlelo kwiwebhusayithi, kodwa ungase utshalwe imali ngokwengeziwe ohlelweni lomuntu siqu olwenziwe nguwe.
UTara Stiles ungumbhali we- Make Your Own Rules Book Diet futhi Yenza Imithetho Yakho Yakho Cookbook . Uthi uma uzizwa, awukwazi ukusiza kodwa ube ngumnakekeli wakho ongcono kakhulu:
Ukudla kungokomunye umuntu, hhayi kuwe . Qala ngomzwelo wakho. Ukuhlolwa. Zama izinto. Bona okukusebenzelayo, futhi wenze imithetho yakho yokudla. Futhi ulindele ukuthi izinto ziguquke.
Uphakamisa ukuthi ukubalwa kwekhalori kungumthetho owodwa ongase ufune ukuwasha. "Sitshelwa ukuthi sibale amakholori, kodwa iningi lethu, lokhu kuyinto enhle ukuyiyeka. Lokhu kuyiqiniso ngokwengxenye ngoba wonke amakholori awadalwa alinganayo." Usikisela ukuthi udle ukudla okuphelele okwenziwe ngakho konke okusemandleni akho, kufaka phakathi izinto eziningi ezikhula emhlabeni. "Gxila endleleni ozizwa ngayo futhi uphendule lokho."
Njengoba uthuthukisa uhlelo lwakho, zibuze imibuzo eyinhloko ukuze uqondise inqubo yakho yokufunda:
- Ngidinga nini amandla ngaphezulu emini? Esikhundleni sokudla ngezikhathi zokudla okulungiselelwe ngaphambili, dla ukudla okunempilo uma umzimba wakho udinga uphethiloli owengeziwe. Isibonelo, uma usebenzise emva komsebenzi, uphethile ngesidlo sasemini nesidlo esincane ngaphambi kokusebenza. Uma uvame ukuba nomatasa, ekuseni ekuseni, qiniseka ukuthi unikeza umzimba wakho ukudla kwasekuseni okunomsoco, okugcwalisa . Yakha isimiso sokudla esikusebenzelayo.
- Ingabe imizwa yami iqondisa ukudla kwami? Ingabe udla kaningi ngokuzungeze abantu abathile? Ingabe kungenzeka ukuthi udle uma uzwa ukwethuka? Ingabe uyadla ukuzolahla ingqondo ekhathazayo? Uma kunjalo, phangela izindlela zokuqeda ukucindezeleka ngaphandle kokudla . Umkhuba wokubhala noma ukuzindla usebenza kwabanye abantu. Abanye bafuna ukunakekelwa kochwepheshe bezempilo abaziphatha kahle abanekhono lokuxoxa ngezinkinga zokudla.
- Ngingakanani ukudla engikudingayo ukuze ngizizwe nganelisekile? Funda ukujwayela ukudla. E-Kripalu, abafundi bakhuthazwa ukuthi babambe iqhaza emthonjeni obizwa ngokuthi kwasekuseni okuthambile. Ngalesi sikhathi, abadli begxila ekunambeni kokudla kwabo, ukudla komlomo, nokujabulela ukudla ngaphandle kokuphazanyiswa. Uma unciphisa ukujabulela ngempela ukudla kwakho cishe uyomisa ngaphambi kokuba ugcwale, udle kancane, futhi uzizwe unelisekile kakhulu.
- Ngidla nini ngezizathu ngaphandle kokulamba? Gcina iphephabhuku lokudla bese uthatha amanothi ngendlela ozizwa ngayo uma ukhetha ukudla. Ingabe uyadla ntambama ngoba unesizungu? Ingabe uyasiphuza ekuseni ekuseni ngaphandle komkhuba? Sika ama-kilojoule angadingekile lapho unga khona.
- Ngizizwa kanjani emva kokudla izinhlobo ezahlukene zokudla? Uma ugcwalisa imifino eluhlaza, izithelo nemifino ecebile-fiber, amafutha enempilo, kanye namaprotheni umzimba wakho uzizwa kangcono? Uzizwa kanjani uma ukhetha ukudla okusetshenzisiwe noma ukudla kusuka ekudleni okusheshayo kokudla?
Njengoba uqaphela ngokwengeziwe imikhuba yakho yokudla, uzokwakha imibuzo eyakho. Khona-ke njengoba ubutha idatha, qala ukwakha imifula yakho ukuze uqondise umkhuba wokudla wokunciphisa umzimba.
Izwi elivela
Izinkinga ze-Energy balance uma kuziwa ekufinyeleleni nokugcina isisindo esinempilo. Uma ufuna ukunciphisa isisindo, udinga ukudala ukulahlekelwa kwekhalori . Kodwa kunezindlela ezahlukene zokufinyelela lowo mgomo.
Ungathola ukuthi ukuthuthukisa uhlelo lomuntu siqu lusebenza kangcono empilweni yakho. Ngisho noma ukhetha uhlelo lokudla lwezokuhweba noma uhlelo lokulahlekelwa kwesisindo ku-intanethi, ungayifaka ngokwezifiso ukuze uhlangabezane nezidingo zakho. Uma unayo ngokwakho, cishe uzohlala utshalwa imali, uhlale ushukunyiswa, futhi ufinyelele umgomo wakho.