Ukutya ngengqondo

I-Fellow Psychology Namhlanje ibhlog, uSusan Albers yingcali yezengqondo kwiKliniki yaseCleveland egxile kwingqondo nasekutyeni. Incwadi yakhe entsha ngu Ulawulo lweHanger: Yazi iNdlala yakho kunye nokuPhucula iMood, iNgqondo kunye noBudlelwane bakho.

UMarty Nemko: Kutheni le nto umntu efuna incwadi epheleleyo koku? Ngaba ayizukuhla ekutyeni nje ukutya okulinganiselweyo (ngesiqhelo) ukutya okusempilweni xa ulambile kancinci ukuze kungakheki kukutya kakhulu ngokweemvakalelo xa ungcungcuthekisa, emva koko uzixolele ngokutya okungenangqondo ngamanye amaxesha?

USusan Albers: Bekuya kuba kuhle ukuba bekulula! Kodwa sonke siyazi ukuba kunzima kakhulu kunokufuna ukutshintsha indlela esitya ngayo. Ndisebenzisa okuninzi kwengqondo ukutshintsha imikhwa ngokulula. Umzekelo, uphando lubonisa ukuba abantu bathanda ukuzabalaza kancinci ngokudala imikhwa emitsha kunokuzama ukuyeka imikhwa emibi. Umzekelo, endaweni yokuzama ukuyeka ukutya ukutya okukhawulezayo, ugxile ekwakheni umkhwa omtsha wokutya yonke imihla ukutya okulula okusempilweni kuya kuphazamisa indlela yakudala yokuziphatha ngomzabalazo omncinci. Kananjalo, kunokwenzeka ukuba sithathe amanyathelo ukuba sichanekile kwimizekelo kunye nophando-entloko nasentliziyweni, ngakumbi ngokubhekisele kwinto enje ngokutya njengokuqonda.

Ulawulo lweHanger yincwadi ezaliswe ngamabali abo kunye nabaxhasi. Umzekelo, abafundi bafumana ukukhuthaza eli bali liyinyani: Ndikhumbula ihlazo lokugxothwa ecaweni ngenxa yokuba intombi yam yayinjalo ukuxhoma kwaye, masithi, ngekhe uthule! Abazali kunye nabanye ababalulekileyo bayawazi amandla endlala ukuguqula umntu omthandayo abe luhlobo olungamnandi kangako kubo.

Kwicala lophando, le ncwadi ishwankathela ubutyebi bezifundo ezibonisa ukuba xa sondlekile, sigxila ngcono, sithatha izigqibo zobulumko, silungile kumaqabane ethu, kwaye siqhuba ngcono emsebenzini. Inokude yenza iijaji zibe ntle: Babonakala benika izivakalisi eziqatha ngaphambi kwesidlo sasemini!

Kananjalo, abantu bakhuthazeka ngakumbi ukuba basebenze xa befunda inkcazo ecacileyo yengxaki. Ke incwadi ixoxa ngento endiyibiza ngokuba zii-3 B's. SiBlue, siBusy okanye siTyhafiswe yindlala yethu. Abantu baxakeke kakhulu kwaye ukutya kakuhle kuyatyhalwa kuye ezantsi kuluhlu oluphambili. Okanye baziva ngathi ukuthatha isigqibo sokuba batye ntoni yinto enkulu kakhulu. Okanye ziluhlaza okwesibhakabhaka kwaye azive ngathi zikufanele oko. Ndayila iingcebiso kwi Ulawulo lweHanger ukulwa ii-B ezintathu.

MN: Nguwuphi umzekelo wencam ukunceda?

SA: Nazi iingcebiso ezimbini ezilula!

Yenza inqindi. Uphando olutsha malunga "nokuqonda okungumntu," lufumanise ukuba ungasebenzisa isikhundla somzimba wakho ukunceda ukumisa indlela ocinga ngayo kunye nokwenza kwakho. Kungenzeka ukuba uyeke ukuthetha kunye nokucothisa xa usenza umqondiso "wokuma". Xa ungafuni ukutya kakhulu ungenangqondo, cinga "hayi" kwaye wenze inqindi. Inqindi + lokucinga hayi = hayi kukutya okungenangqondo.

Sebenzisa ipleyiti ebomvu. Kwisifundo kumacwecwe abomvu, aluhlaza kunye namhlophe, abathathi-nxaxheba batya ubuncinci kwiipleyiti ezibomvu. Kungenxa yokuba xa sibona umbala obomvu, siyacotha ngokuzenzekelayo. Oko kwenza ukuba ucothise ngomzamo omncinci.

MN: Naliphi na ingcebiso kubantu abacinga ngokutya kakhulu?

SA: Ingqondo iqeqesha ingqondo yakho ukuba uyiqaphele kwaye uqaphele ngaphandle kokuyibona. Ayingomsebenzi olula kodwa onokwenzeka. Ndixoxa ngendlela onokuyitshintsha ngayo indlela ocinga ngayo, kwaye inxalenye yayo itshintsha indlela othetha ngayo. Umzekelo, endaweni yokugxila kuyo yonke into "kuthekani ukuba" ingqondo yakho ikuthumela, kufuneka sigxile kwinto eyiyo- ukuthatha ulawulo lomzuzu endaweni yezingaziwayo zexa elizayo.

MN: Masithethe ngenxalenye "yomsindo" ye "hangry." Xa abantu bezolile, kulula ukuba bakhumbule indlala engenayo kwaye xa bengasalambi. Kodwa xa sinomsindo, asikwazi kuzibamba. Naliphi na icebiso ngaphandle kokuzama ukuhlala ukhumbula?

SA: Uguquko olukhulu kwiswekile yegazi ngoyena nobangela wokuxhonywa. I-Cinnamon inokukunceda ukulawula iswekile yegazi. Kwisifundo se-2016, abantu abangama-25 abanesifo seswekile esilawulwa ngendlela engeyiyo badla nje i-1g (isuntswana elingaphantsi kwesiqingatha setispuni) yesinamoni mihla le kwiiveki ezili-12 kwaye kunciphise amanqanaba eswekile yegazi. Ke unokufuna ukuphosa i-shaker yesinamoni epokothweni okanye esikhwameni sakho. Yongeza isinamon kwikofu yakho okanye cocoa. Sebenzisa izinti zesinamon njengokukhuthaza ikofu yakho, iti, iyogathi, okanye isuphu. Phosa intonga epanini ngelixa upheka inyama okanye imifuno

MN: Sisiphi esinye isifundo esikhankanywa yincwadi yakho esinokunceda ukukhuthaza abantu ukuba batye ngakumbi ngengqondo?

SA: Uphononongo lufumanise ukuba xa iswekile yegazi yabantu iphantsi (ukujija), kunokwenzeka ukuba bahlabe unodoli we-voodoo wamaqabane abo. Uhlobo oloyikisayo!

I-MN: Ukutya okokutya kukutya okukhawulezileyo: Misela ukutya kwakho kwemihla ngemihla ukuya kwiwindows ukuya kweyeshumi elinambini ngeyure. Oko kubonakala kungqubana neengcebiso zencwadi yakho. Hayi?

SA: Ndikhe ndabona abantu befumana ukujinga kakhulu xa bezila ukutya okokoko. Bafunda, okokuqala, amandla okutya kwiimvakalelo zakho. Amaxesha amaninzi kuye kufuneke baxolise ngento abayithethileyo okanye abayenzileyo ngexesha lokuxhonywa. Kubantu abanomdla wokuphazamiseka ekutyeni, ukuzila ukutya kunokuba yinto enkulu ebangela. Ukutya ngendlela ngokubanzi kuseta iipateni ezingekho mpilweni. Yiloo nto endiyithandayo ngokutya okunengqondo. Inika abantu enye indlela esempilweni.

MN: Ubhala ukuba ukutya okuthile kunokubangela ukutya okungenangqondo. Bazintoni?

SA: Ukutya okwenzakalisa iswekile esegazini kwakho kubangela ukutya okungenangqondo, ngakumbi "ukutya kwasekuseni" okufana nesiriyeli, iimuffins, kunye neowast. Yibhombu yeswekile yakusasa, i-dessert ezenza isidlo sakusasa. Abantu abaninzi babulawa yindlala ezinzulwini zobusuku.

Phuma kwindawo yokucinga ukuba isidlo sakusasa kufuneka sibe kukutya kwesidlo sakusasa okuqhelekileyo njengokutya okuziinkozo kunye neemuffin. Kwamanye amazwe ehlabathi, abantu batya ukutya okutyebileyo kwiprotein njengamaqhekeza enyama, itshizi, iimbotyi ezibhakiweyo, intlanzi, irayisi. Ke, kusasa, ukuba unqwenela ukutya okungekuko ngokwesidlo sakusasa esikunika iprotheyini eninzi enje nge-turkey kunye netshizi esongelayo, yiya kuyo.

MN: Zeziphi ezinye imikhwa ezenza ukuba sikwazi ukutya ngengqondo?

SA: Ncuma ngengqondo. Uphononongo lufumanise ukuba abantwana abaninzi besikolo bakhetha ubisi olumhlophe endaweni yobisi lwetshokholethi xa ubuso obunoncumo bongezwa kwisitya sobisi esimhlophe. Kwesinye isifundo, kwivenkile yokutyela, uphawu olubonisa intliziyo enobuso obunoncumo lubekwe ngaphezulu komboniso weziqhamo kunye nemifuno esempilweni. Hayi, ukuthengisa! Ke, unokufuna ukuzoba ubuso obunoncumo ekufakweni kokutya okusempilweni okanye uncamathisele i-Post-it Qaphela ngobuso obunoncumo kwisiqhamo okanye kwimifuno

Ukutya okune-Vitamin D. Kukho unxibelelwano phakathi kweVitamin D esezantsi kunye nosizi. Unokongeza ukutya okunevithamini D ekutyeni okutyayo ngeentlanzi ezifana ne-tuna kunye ne-salmon, ubisi, i-vitamin D-ubisi lwe-soy olomeleleyo okanye ijusi ye-orenji, ezinye iisiriyeli, itshizi yaseSwitzerland, kunye nezikhupha zamaqanda.

Lala. Ukulala nje imizuzu eli-15 kunokunciphisa ukubekeka esichengeni ngokulala - ukulala kunceda ekulawuleni umdla wakho wokutya ukuze ungaziva ungcungcutheka. Ukuba unobunzima bokulala, zama ijusi yetart cherry. Kwizifundo ezibini, abantu abadala abanobuthongo abasela ii-ounces ezisibhozo zejusi yecherry kabini ngemini iiveki ezimbini belala iyure enesiqingatha kwaye bachaza umgangatho wobuthongo obungcono xa kuthelekiswa nobusuku abangakhange basele incindi.

MN: Uluhlu lwencwadi yakho luluhlu lwee-10s zokutya okunengqondo. Zeziphi ezimbalwa onokuthanda ukuziqaqambisa?

Hlala phantsi. Hlala phantsi! Kuphephe ukugoba kwifriji okanye ukutyiwa emotweni. Uyakonwabela ukutya ngakumbi kwaye utye kancinci xa unika ingqalelo yakho.

Kancinci uhlafune. Yitya ngesandla sakho esingalawulekiyo. Uphando lubonisa ukuba ukutya ngesandla kunganciphisa ukuba utya kangakanani nge-30% Ngabom uhlafuna kancinci ukodlula umntu otya naye. “Isantya, musa ukubaleka.”

Ncuma. Ukumomotheka kunokwenza ikhefu phakathi kokuluma kwakho ngoku kunye nokulandelayo. Ngalo mzuzu, zibuze ukuba ngaba wanelisekile (awuzali). ”Ukulawula uxinzelelo, thatha umoya.”

MN: Singena kwixesha leholide, ixesha eliyingozi lokutya kakhulu ngaphandle kwengqondo. Naliphi na icebiso?

SA: Kulungile ukutya ukutya kweholide okuthandayo. Yenza nje ngengqondo!