Pafupifupi, pali mitundu yoposa 100,000 ya zakudya padziko lapansi, kuphatikizapo thanzi, ubwino ndi zomwe zimagwiritsidwa ntchito kusintha thupi. Thandizo, monga lamulo, ndilokhazikika, zochita zawo zimaphunziridwa muzochitika zachipatala, ndipo palibe ambiri mwa iwo. Koma pakati pa zakudya za kulemera kwa zinthu zatsopano zimawoneka, pafupifupi tsiku lililonse. Iwo amakhalanso ndi mawonekedwe apadera, amatha kupanga ziwerengero za kutchuka kwawo. Masiku ano, chakudyacho chimangokhala ndi zakudya zokhazokha. Zimakhala zosangalatsa, njira ya moyo, chinthu cholambirira, nkhani yokambirana. Ofufuza kuchokera ku Center for Dietetics a ku Yunivesite ya Boston anachita kafukufuku ndipo anapeza kuti zakudya tsopano zikupindulitsa kwambiri. Anthu omwe samatsatira malamulo alionse omwe ali ndi chakudya komanso omwe amavomereza momveka bwino, sangathe kulankhulana bwino. Izi ndi zotsatira za nthawi. Dziko limene achinyamata, thanzi labwino komanso mawonekedwe abwino kwambiri ndi amtengo wapatali, sangathe kutenga munthu amene amadya chilichonse akamfuna. Mwinamwake, chifukwa chake pali anthu ochuluka omwe samadya katatu, kumwa madzi maola atatu, kudya njala kamodzi pa sabata, wiritsani msuzi wosasunthika kuchoka ku kabichi wozembera ndi kuchoka pa tarts ndi misonzi.
Zotsatira zoyipa
Koma chakudya chilichonse chimatanthauza kuchepa ndi kukana. Musadye pamene mukufuna. Musadye chilichonse chimene mukufuna. Musadye mochuluka monga momwe mukufunira. Ndizovuta kwa inu ndi thupi. Kutalika ndi kukhwimitsa zakudya, kumakhudza kwambiri chikhalidwe chanu. Mkulu wa British Mental Health Foundation, Andrew McCullough, akuchenjeza kuti kusintha kwakukulu kwa zakudya zopatsa thanzi kungayambitse ngakhale kuvutika maganizo! Koma komanso ngati chakudyacho sichikuphatikizapo makasitini kusintha mu chithunzi ndi zakudya, mavuto amalingaliro angathe.
Maganizo. Choyamba, nthawi zambiri zimakhala bwino - kuchokera ku kuyembekezera kusintha, kumverera "Ndinachita!" ndi kumverera kwa kuunika mu thupi lonse. Izi zimatenga masiku 3-5, mosasamala kanthu za kusankha zakudya zabwino komanso zothandiza komanso zotsatira. Ndiyeno maganizo pa zifukwa zina amayamba kuwonongeka. Kulemera kwa msinkhu sikuthamanga mofulumira poyamba (thupi limayamba kupulumutsa chuma, kuchepa kwa thupi kumachepetsa), ndipo pali chisoni: "Kuchokera pa chirichonse chomwe ndimakana, koma ndi chiyani?". Kuwonjezera apo, kutsata chakudya ndi ntchito yovuta kwambiri: choyamba muyenera kugula zinthu zamtengo wapatali, ndiye muziphika mwachindunji, ndipo zimapweteka ndi kukhumudwitsa. Inde, ndipo thupi limayamba kutsutsa za kusintha kwa moyo: mutu udzasweka, ndiye kufooka kudzagonjetsa. Matenda oopsa a kusokonezeka maganizo pamene kudya, monga lamulo, sikuchitika. Koma kusasamala, kusayanjanirana ndizochitika zam'nyumba ndi ntchito nthawi zambiri zimabwera nthawi zambiri.
Kuganiza. Munthu wanjala amaganiza za chakudya. Iye akhoza ngakhale kulakwitsa ndi kutsimikizika kwathunthu, chifukwa chofuna kukhala ndi chilakolako chodya chimakhala chizolowezi chokhazikika. Kulimbana ndi zakudya, amayi ambiri amasangalala ndi maphikidwe osiyanasiyana, magazini ndi mabuku okhudza chakudya chokoma. Amaphika kwambiri banja lawo mwa kuwadyetsa, kapena amalankhula nthawi zonse za kufunikira kwa zakudya zoyenera komanso mavuto awo pamadera awa. Chakudya ndi chirichonse chokhudzana ndi icho chimakhala lingaliro lofunika kwambiri. Izi zimasokoneza ntchito ndi moyo. Kukonzekera chimodzimodzi kumakwiyitsa ena.
Zotsatira. Nutritionist note anawonjezera kukwiya ndi kukwiya kwa kuchepa. Ndipo izi ndi zachilendo: zakudya, kuchokera pa maganizo a psychology, ndi kukhumudwa, kunyansidwa. Ngati tikufunadi chinachake, koma sitingakwanitse (kapena sitingakwanitse), ndiye kuti pang'onopang'ono vutoli likuwonjezeka. Munthu sangathe kumasuka, nthawi zonse amakhala pamtunda. Pali mawu amodzi okwanira kapena mavesi, kotero kuti kukhumudwa kwa phirili kumagwera pa yemwe adakwera pa mkono. Nthawi zambiri, ndithudi, amapita kunyumba. Choncho, mawu akuti "amayi pa zakudya" nthawi zambiri amatchulidwa mukunong'ona. Monga, mwachitsanzo, "mayi ndi grenade".
Maloto. Choyamba, kuwonongeka kwake kumawoneka ngati kuchuluka kwa mphamvu ("Ngakhale madzulo ndimakhala ndi mphamvu zambiri"), koma zimakhala zomveka kuti ndi njala chabe: thupi limadzuka ndikuyembekeza kupeza chakudya. Ndilo loto, pamene "pali kusaka"! Ndipo popeza "kuchotsedwa" iye anakana, posakhalitsa palikumverera kwa kutopa, kufooka, kufunitsitsa kugona pansi masana. Kawirikawiri izi zimachitika ndi zakudya zolepheretsa nthawi yaitali, kuchepa kwakukulu kwa caloric zomwe zimadya kapena kuchotsa chinthu chofunika kwambiri.
Chidwi. Ichi ndi chisonyezero chabwino cha ngati chakudyacho chikukugwiritsani ntchito kapena ayi. Ngati bwalo la zofuna zanu lakhala lofanana kapena likuwonjezeka chifukwa cha thanzi labwino, kudzidalira kudzikuza, ndiye zonse zilipo. Kodi mukutopa ndi kulankhulana, ntchito zachizolowezi, nthawi zambiri simukufuna kupita kunja kwanu? Ndi zoletsedwa zakudya, mwachiwonekere mukuziposa.
Ubale ndi anthu. Zimakhala zovuta kwa iwo omwe amataya thupi lokha. Makamaka ngati ena sakuthandizani ndikunyodola nsautso yanu. Pali lingaliro losamvetsetsana ndi kupatukana. Nthawi zina kusagwirizana kumachitika kuchokera pachiyambi. Khalanibe pa chakudya choyenera komanso chothandiza kusintha khalidwe. Kuwoneka, kukwiya ndi chipinda china chikuwonekera. Mkazi akuwoneka kuti akuchotsedwa pa njira yolankhulirana. "Inunso mukuwoneka kuti simukhala nafe," amamuuza. Amakhumudwa komanso mipanda kwambiri. Icho chimakhala chozungulira chozungulira.
Zonse zomwe zimafotokozedwa kuti "zilakolako za zakudya" zimakhudzana makamaka ndi kugonana kwabwino. Amuna ndi zakudya - mfundo sizimagwirizanirana: ali ndi malingaliro awo pa moyo wamba komanso makamaka pa zakudya.
Amuna ali ndi ulemu waukulu . Ngati mumapempha anthu omwe ali ndi vuto lomweli (monga chiwerengero cha kulemera kwabwino), ndiye kuti mkazi akuda nkhawa za mapaundi oposa zambiri kuposa munthu. Amatha kudziona yekha mafuta, pamene iye mwini ndi wolemekezeka "munthu pachiyambi cha moyo wake." Amuna ali ndi miyezo yosiyana ya makhalidwe. Ndikofunika kuti ife tikhale okongola, komanso kuti anthu akhale olemera. Izi ndizimene zimayendera komanso maganizo a anthu. Chifukwa chake, amuna, mochuluka timaganizira za kukongola kwa thupi lawo. Amuna ali ndi maganizo osiyana kudya. Pachiyambi chake, mamembala onse ogonana kwambiri ndi osaka. Kumayambiriro kwa chitukuko, kupanga chakudya kunkafuna mphamvu zambiri, kotero kuti adakalibebe mpaka lero, akusankha chakudya chambiri komanso chapamwamba. Mzimayi nthawi zambiri amamva kusakhutira pambuyo pa chakudya chochuluka, chifukwa amalephera kumva bwino. Ndipo munthuyo amakhala wokoma mtima ndi wokondwa. Chikondi chimamupatsa chidziwitso cha mtendere ndi mgwirizano.
Chifukwa cha kusintha konse kosatheka, tiyenera kuvomereza kuti zakudya ndizovuta. Choncho, malangizo othandizira kutaya mapaundi owonjezera popanda kukhumudwa maganizo, adzabwera kwa inu momwe mungathere ndi njira.
Chinthu chachikulu ndicho chilimbikitso! Kuti mukwaniritse chinachake, muyeneradi kuchifuna. Sikofunikira kudya chakudya kwa kampani kapena, kulolera kukhwima - kukakamizidwa sikuthandiza kuti munthu akhale ndi moyo wabwino komanso wosangalala. Yesani kangapo kuti mutsirize chiganizo "Ndikufunikiradi izi ...". Ngati mukuyenera kulingalira pa kupitiriza kwa mawu, ndiye kuti mwachiwonekere, nthawi yosintha isanafike.
Yesetsani kukhazikitsa nthawi yayitali kwambiri. "Sindingadye chaka chimodzi chokha chaka chonse" - Kuchokera pomwepo mutha kuopa. Ndipo ngati akukuitanani ku tsiku lobadwa tsiku lachisanu ndi chiwiri? Khalani ndi kusokoneza maganizo onse? Ikani ntchito zosavuta. Mwachitsanzo, masiku angapo, sabata, makamaka - mwezi. Ndipo apo izo zidzawoneka.
Uzani keke chinthu chofunikira ... "nthawi zina!". Ngakhale kudyetsa zakudya zamankhwala, madokotala samachotsa kwa iwo mankhwala ena. Mbali zing'onozing'ono ndi zosawerengeka za zomwe ziri, kawirikawiri, zotsutsidwa, sizikhala zopweteka kwambiri kuposa zodandaula za zoletsedwa. Pakudya zakudya zolemetsa ndizofooka zovuta ndizo chifukwa chomwe munthu amathyola.
Khalani wokhulupirira weniweni! Ngati chilengedwe chakupatsani mpata waukulu komanso chokhumba chabwino, sikuli koyenera kukometsera kukongola kwa anorexic ku firiji chifukwa cholimbikitsana. "Mwinamwake sindidzawoneka ngati supermelel, koma ndikumverera bwino ndikuwoneka wokongola" - ndiyo nthano yoyenera ya zakudya zanu. Ndipo, kuyang'ana mu kalilole, nthawi zonse mumapeza chitsimikizo chatsopano ichi.
Pamodzi ndi zakudya zatsopano, yonjezerani moyo wanu mwatsopano. Koma izi zinkakhala zosiyana ndi maonekedwe anu! Ganizirani za zolaula. Kapena pitani ku masewera (koma chifukwa cha zosangalatsa, koma osati mawonekedwe). Izi zimayambitsa maganizo atsopano, kutulutsa maganizo pa zakudya, kupanga moyo wogwirizana.
Sangalalani ndi zowawa! Mizimu, zipatso, maluwa, chakudya chimene muyenera kudya ... Mfundo ndi yakuti malo okhuta ndi ubweya mu ubongo amakhala pambali ndi kuwonetserana kwambiri. Munthu amene amasangalala ndi fungo samva njala. Inde, ndipo maganizo amanyamuka!