Kudya Kwanzeru

Wolemba Psychology Today blogger, Susan Albers ndi katswiri wazamisala ku Cleveland Clinic yemwe amachita masewera olimbitsa thupi komanso kudya. Bukhu lake latsopano ndi Kuwongolera Hanger: Phunzitsani Njala Yanu ndikusintha Maganizo Anu, Maganizo Anu, ndi Ubale Wanu.

Marty Nemko: Nchifukwa chiyani wina akusowa buku lathunthu pa izi? Sikuti zimangokhala kuti muzidya chakudya chochepa (nthawi zambiri) chopatsa thanzi mukakhala ndi njala pang'ono kotero kuti sichimangodya mopitilira muyeso modetsa nkhawa, kenako nkumadzikhululukira chifukwa chodya mosaganizira?

Susan Albers: Zingakhale zabwino zikadakhala zosavuta! Koma tonse tikudziwa kuti ndizovuta kwambiri kuposa kufuna kusintha momwe timadyera. Ndimagwiritsa ntchito ma psychology ambiri kuti ndisinthe zizolowezi mosavuta. Mwachitsanzo, kafukufuku akuwonetsa kuti anthu samalimbana kwambiri ndikupanga zizolowezi zatsopano m'malo moyesa kusiya zizolowezi zoyipa zakale. Mwachitsanzo, m'malo moyesa kusiya kudya mwachangu, kuyang'ana kwambiri pakupanga chizolowezi chatsopano chodya tsiku lililonse zakudya zopatsa thanzi kumachepetsa machitidwe akale ndikulimbana pang'ono. Komanso, tili ndi mwayi woti tichitepo kanthu ngati tikhala ndi zitsanzo ndi kafukufuku - mutu ndi mtima, makamaka pazinthu zopanda pake monga kudya.

Kusamalira Hanger ndi buku lodzazidwa ndi nkhani zaumwini ndi zamakasitomala. Mwachitsanzo, owerenga amapeza nkhani yolimbikitsa iyi: Ndikukumbukira manyazi omwe adandichotsa kutchalitchi chifukwa cha mwana wanga wamkazi zokopa ndipo, tinene, sangakhale chete! Makolo ndi ena ofunika mukudziwa mphamvu ya njala yosandutsa wokondedwa wanu kukhala mtundu wosasangalatsa wawo.

Pa mbali yofufuzira, bukuli limafotokozera mwachidule maphunziro omwe akuwonetsa kuti tikakhuta mokwanira, timaganizira bwino, timapanga zisankho zanzeru, timakhala bwino ndi anzathu, komanso timagwira bwino ntchito. Zitha kupangitsa oweruza kukhala osangalatsa: Amawoneka kuti amapereka ziweruzo zowopsa asanadye nkhomaliro!

Komanso, anthu amalimbikitsidwa kuchitapo kanthu akaphunzira tanthauzo lomveka bwino lavutolo. Chifukwa chake bukuli limafotokoza zomwe ndimatcha The 3 B's. Ndife Abuluu, Otanganidwa kapena Osiyanasiyana ndi njala yathu. Anthu amatanganidwa kwambiri ndipo kudya bwino kumakankhidwira pansi pamndandanda wofunikira kwambiri. Kapenanso amaganiza kuti kusankha zomwe angadye ndizovuta kwambiri. Kapenanso ndi amtambo ndipo samva kuti ndiwofunika. Ndapanga maupangiri mu Kusamalira Hanger kulimbana ndi ma B atatu.

MN: Kodi chitsanzo cha nsonga ndi chiyani?

SA: Nawa maupangiri awiri osavuta!

Panga chibakera. Kafukufuku watsopano wokhudzana ndi "kuzindikirika kophatikizidwa," adapeza kuti mutha kugwiritsa ntchito mawonekedwe amthupi lanu kuti muthandizire kusintha momwe mukuganizira komanso momwe mumapangira. Mutha kusiya kulankhula ndikuchepetsa pang'ono ngati mungachite "kuyimitsa". Ngati simukufuna kudya mopitirira muyeso, ganizirani "ayi" ndikupanga chibakera. Nkhonya + osaganizira = ayi pakudya mopanda nzeru.

Gwiritsani mbale yofiira. Pakafukufuku wama mbale ofiira, abuluu ndi oyera, ophunzirawo adadya zochepa za mbale zofiira. Ndi chifukwa chakuti tikawona mtundu wofiira, timachedwetsa pang'onopang'ono. Izi zimakuthandizani kuti muchepetse ntchito pang'ono.

MN: Upangiri uliwonse kwa anthu omwe amaganiza za chakudya mopitirira muyeso?

SA: Kulingalira ndikuphunzitsa malingaliro anu kuti muzindikire ndikuzindikira osazindikira. Sizovuta koma ndizotheka. Ndimakambirana momwe mungasinthire malingaliro anu, ndipo gawo lina ndikusintha momwe mumayankhulira. Mwachitsanzo, m'malo mongoyang'ana pa zonse "bwanji ngati" ubongo wanu umakutumizirani, tifunikira kuyang'ana pazomwe zili-kulamulira nthawiyo m'malo modzidzimutsa mtsogolo.

MN: Tiyeni tikambirane za "okwiya" a "hangry." Anthu akakhala odekha, ndizosavuta kukumbukira njala yolowerera komanso ngati samva njala. Koma tikakwiya, timakhala ndi malire. Upangiri wina uliwonse kupatula kuti "Yesetsani kukhala osamala?"

SA: Kusinthasintha kwakukulu mu shuga wamagazi ndi komwe kumayambitsa ngozi. Sinamoni itha kuthandizira kuwongolera shuga wanu wamagazi. Pakafukufuku wa 2016, anthu 25 omwe ali ndi matenda ashuga omwe samayendetsedwa bwino adadya 1g (osachepera theka la supuni ya tiyi) ya sinamoni tsiku lililonse kwa milungu 12 ndipo izi zidachepetsa kusala kwa shuga wamagazi. Chifukwa chake mungafune kuponyera sinamoni thumba lanu kapena thumba. Onjezani sinamoni ku khofi kapena cocoa wanu. Gwiritsani ntchito timitengo ta sinamoni monga cholimbikitsira khofi wanu, tiyi, yogati, kapena msuzi. Ponyani kamtengo poto mukamaphika nyama kapena ndiwo zamasamba

MN: Phunziro lina liti lomwe buku lanu limatchula lomwe lingathandize kulimbikitsa anthu kudya mwanzeru?

SA: Kafukufuku adawonetsa kuti shuga ya magazi ya anthu ikakhala yotsika (hangry), amatha kubaya chidole cha voodoo cha mnzawo. Zowopsa!

M. Izi zingawoneke kuti zikutsutsana ndi upangiri wanu wamabuku. Ayi?

SA: Ndawonapo anthu akutanganidwa kwambiri akamasala kudya pakanthawi. Amaphunzira, choyamba, mphamvu yazakudya pamatenda anu. Nthawi zambiri amayenera kupepesa pazomwe adanena kapena zomwe adachita atapachikidwa. Kwa anthu omwe ali ndi vuto la kudya, kusala kudya kumatha kuyambitsa kwambiri. Kudya nthawi zambiri kumayambitsa njira zosayenera. Ndizomwe ndimakonda pakudya mosamala. Amapatsa anthu njira yathanzi.

MN: Mumalemba kuti zakudya zina zimatha kuyambitsa kudya mosaganizira. Ndiziyani?

SA: Zakudya zomwe zimawononga shuga wamagazi zimayambitsa kudya mopanda nzeru, makamaka "zakudya zam'mawa" monga chimanga, muffins, ndi toast. Ndi bomba la m'mawa m'mawa, mchere wodziyesa ngati chakudya cham'mawa. Anthu ambiri amakhala ndi njala pakati pa m'mawa.

Tulukani m'malingaliro kuti kadzutsa amafunika kukhala zakudya zam'mawa monga chimanga ndi muffins. M'madera ena adziko lapansi, anthu amadya zakudya zokhala ndi mapuloteni monga magawo a nyama, tchizi, nyemba zophika, nsomba, mpunga. Chifukwa chake, m'mawa, ngati mukufuna chakudya cham'mawa chomwe chimakupatsani mapuloteni ambiri ngati kukulunga ndi tchizi, pitani.

MN: Ndi zizolowezi zina ziti zomwe zimapangitsa kuti tizidya mwamaganizidwe?

SA: Kumwetulira Kwambiri. Kafukufuku adapeza kuti ana asukulu ambiri amasankha mkaka woyera kuposa mkaka wa chokoleti pomwe nkhope yomwetulira idawonjezeredwa pachidebe cha mkaka woyera. Pakafukufuku wina, ku malo odyera ku koleji, chikwangwani chokhala ndi mtima womwetulira chidayikidwa pamwamba pa chiwonetsero cha zipatso ndi ndiwo zamasamba zathanzi. Ah, kutsatsa! Chifukwa chake, mungafune kujambula nkhope yosekerera pazakudya zopatsa thanzi kapena ikani Chidziwitso cha Post-ndi nkhope yakumwetulira pachipatso kapena veggie

Zakudya zokhala ndi Vitamini D. Pali ulalo pakati pa Vitamini D wotsika ndi chisoni. Mutha kuwonjezera chakudya chopatsa thanzi cha vitamini D pachakudya chanu ndi nsomba monga nsomba ndi nsomba, mkaka, vitamini D-mkaka wa soya wolimba kapena msuzi wa lalanje, chimanga, swiss tchizi, ndi mazira a dzira.

Tulo. Kungogona mphindi 15 zokha kumachepetsa chiopsezo chokhala pangozi - kugona kumathandiza kuwongolera mahomoni anu kuti musamve kuwawa. Ngati mukuvutika kugona, yesani madzi amtundu wa chitumbuwa. M'maphunziro awiri, achikulire omwe ali ndi vuto la kugona omwe amamwa ma ouniki asanu ndi atatu a madzi tumbewu tambiri tambiri kawiri patsiku kwa milungu iwiri amagona ola limodzi ndi theka motalikirapo ndipo amafotokoza kugona bwino poyerekeza ndi usiku womwe sanamwe madziwo.

MN: Bukhu lanu limatchula ma 10 S odyera mozama. Ndi ochepa omwe mungafune kuwunikira?

Khalani pansi. Khalani ndi mpando! Pewani kugwedezeka pa furiji kapena kuwotchera m'galimoto yanu. Mudzasangalala ndi chakudya chochuluka ndikudya pang'ono mukamapereka chidwi chanu chonse.

Pang`onopang`ono kutafuna. Idyani ndi dzanja lanu losalamulira. Kafukufuku akuwonetsa kuti kudya ndi dzanja limenelo kumatha kuchepetsa kuchuluka kwa zomwe umadya ndi 30% mwadala kutafuna pang'onopang'ono kuposa munthu yemwe ukudya naye. "Limbikani, osathamanga."

Kumwetulira. Kumwetulira kumatha kuyimitsa pakati pa kuluma kwanu pakadali pano ndi chotsatira. Pakadali pano, dzifunseni ngati mwakhutira (osakhuta). ”Kuti muchepetse kupsinjika, pumirani.”

MN: Timalowa munthawi ya tchuthi, nthawi yowopsa yakudya mopanda nzeru. Upangiri uliwonse?

SA: Palibe vuto kudya tchuthi chomwe mumakonda. Ingochita izi mosamala!