Kufunga Kudya

Fellow Psychology Nhasi blogger, Susan Albers chiremba wezvepfungwa kuCleveland Clinic uyo ane hunyanzvi mukufunga uye kudya. Bhuku rake idzva Hanger Management: Tenzi Nzara Yako uye Kuvandudza Maitiro Ako, Pfungwa, uye Hukama.

Marty Nemko: Nei mumwe munhu achida bhuku rese pane izvi? Hazviuye here pakungodya zvine mwero (kazhinji) chikafu chine hutano kana uine nzara zvishoma kuti zvisavakire mukudya zvakanyanya kana uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge waita, uye wozozvikanganwira wega nekudya kunonzwikwa pasina kufunga?

Susan Albers: Zvingave zvakanaka dai zviri nyore kudaro! Asi isu tese tinoziva kuti zvakanyanyisa kuomarara pane kuda kuchinja maitiro edu ekudya. Ini ndinoshandisa yakawanda psychology kushandura zviri nyore maitiro. Semuenzaniso, kutsvagisa kunoratidza kuti vanhu vanowanzo batikana kushoma nekugadzira tsika nyowani pane kuyedza kumisikidza tsika dzekare dzinonetsa. Semuenzaniso, pachinzvimbo chekuyedza kurega kudya chikafu chinokurumidza, kutarisa pakuvaka tsika nyowani yekudya zuva nezuva chikafu chitsva chine hutano kuchadzvinyirira hunhu hwekare nekurwira kushoma. Zvakare, isu tine mukana wekuita kana isu takatarisana nemienzaniso uye nekutsvagisa-musoro nemoyo, kunyanya nezvechinhu sechinhu chisinga nzwisisike sekudya zvine pfungwa.

Hanger Management ibhuku rakazadzwa neangu ega uye evatengi nyaya. Semuenzaniso, vaverengi vanowana vachikurudzira iyi nyaya yechokwadi: Ndinoyeuka kunyara kwekudzingwa muchechi nekuti mwanasikana wangu aive hangry uye, ngatitii, hainyarare! Vabereki uye vamwe vakakosha vanoziva simba renzara kushandura mudiwa wako kuita isingafadzi vhezheni yavo.

Padivi rekutsvagisa, bhuku racho rinopfupisa hupfumi hwezvidzidzo zvinoratidza kuti kana taguta, tinoteerera zvirinani, tinoita sarudzo dzakangwara, zvakanaka kune mumwe wedu, uye tichiita zvirinani kubasa. Zvinogona kutoita kuti vatongi vafare: Vanoratidzika kunge vanopa mitongo yakaoma vasati vadya masikati!

Zvakare, vanhu vanokurudzirwa kuita kana vadzidza tsananguro yakajeka yedambudziko. Saka bhuku rinokurukura yandinodaidza kuti The 3 B's. Tiri Bhuruu, Takabatikana kana Kuputirwa nenzara yedu. Vanhu vanobatikana zvakanyanya uye kudya zvakanaka kunosundidzirwa pasi pasi pechinyorwa chekutanga. Kana ivo vanonzwa kuti kusarudza izvo zvekudya zvakanyanya kukunetsa. Kana kuti vane bhuruu uye havanzwe sekuti vakakosha. Ini ndakagadzira matipi mu Hanger Management kurwisa maB matatu.

MN: Ndeupi muenzaniso wetip yekubatsira?

SA: Heano mazano maviri akareruka!

Ita chibhakera. Tsvagurudzo nyowani pamusoro pe "yakamisikidzwa cognition," yakawana kuti iwe unogona kushandisa chinzvimbo chemuviri wako kubatsira kuumba nzira yaunofunga nekuita. Iwe unowanzo mira kutaura uye kunonoka kana iwe ukaita chiratidzo "chekumira". Kana iwe usingade kudya zvisina kufunga, funga "kwete" uye ita chibhakera. Chibhakera + kufunga kwete = aiwa kune kudya kusingafungi.

Shandisa ndiro tsvuku. Mune chidzidzo chetsvuku, bhuruu uye chena mahwendefa, vatori vechikamu vakadya zvishoma kubva pamahwendefa matsvuku. Imhaka yekuti patinoona ruvara rutsvuku, tinobva tango dzikira. Izvo zvinokugonesa kudzora zvishoma nekushingirira kushoma.

MN: Chero zano kune vanhu vanofunga nezvechikafu zvakanyanya?

SA: Kungwarira kudzidzisa pfungwa dzako kuti uone uye uzive pasina kufunga. Haisi basa riri nyore asi zvinogoneka. Ini ndinokurukura maitiro ekuchinja mafungiro ako, uye chikamu cheicho chiri kuchinja kwako kutaura-kwako. Semuenzaniso, pachinzvimbo chekutarisa pane ese "ko kana zviriko" uropi hwako hunokutumira, isu tinofanirwa kutarisisa pane izvo-kutora kutonga kwechinguva pachinzvimbo chisingazivikanwe mune ramangwana.

MN: Ngatitaurei nezve "hasha" chikamu che "hangry." Kana vanhu vadzikama, zviri nyore kuti vafunge nezve incipient nzara uye kana vasisina nzara. Asi kana tatsamwa, tinotadza kudzora. Chero zano chero kunze kwekuyedza kuramba uchifunga?

SA: Kunonoka kuchinjika muropa shuga ndicho chikonzero chikuru chehanger. Sinamoni inogona kubatsira kudzora shuga rako reropa. Mune chidzidzo che2016, vanhu makumi maviri nevashanu vane chirwere cheshuga chisina kudzorwa vakadya 1g (zvishoma pasi pehafu yepasipuni) yesinamoni zuva rega rega kwemavhiki gumi nemaviri uye izvo zvakadzora kutsanya kwavo shuga-yeropa. Saka iwe ungangoda kukanda chinozadza sinamoni muhomwe yako kana muhomwe. Wedzera sinamoni kukofi yako kana cocoa. Shandisa matanda ekinamoni seanokurudzira kofi yako, tii, yogati, kana muto. Kanda tsvimbo mupani uchibika nyama kana muriwo

MN: Ndechipi chimwe chidzidzo chinotaurwa nebhuku rako chingangobatsira kukurudzira vanhu kuti vadye zvine hungwaru?

Sa Mhando inotyisa!

MN: Kudya du jour ndiko kutsanya kwepakati: Gadzira kudya kwako kwemazuva ese kuwindo-kusvika-gumi nemaviri-awa hwindo. Izvo zvinoita sekunge zvinopesana nezano rako rebhuku. Aihwa?

SA: Ndakaona vanhu vachiwana huremu hwakanyanya kana nguva yekutsanya. Ivo vanodzidza, chekutanga ruoko, simba rechikafu pane ako manzwiro. Vanowanzo fanirwa kukumbira ruregerero pane zvavakataura kana zvavakaita mukati mehusiku hwe hanger. Kune vanhu vane fungidziro yezvinetso zvekudya, kutsanya kunogona kuve kwakakura kukurudzira. Kudya kwakawanda kunoisa zvimiro zvisina hutano zvakanyanya. Ndo izvo zvandinoda chaizvo nezve kufunga kudya. Inopa vanhu imwe nzira ine hutano.

MN: Iwe unonyora kuti zvimwe zvekudya zvinowanzo kukonzera kudya kusingafungi. Ndezvipi izvozvo?

Sa Ivo bhomba reshuga remangwanani, dhizeti inozvishongedza sekudya kwekuseni. Vanhu vazhinji vari kuziya nenzara pakati pemangwanani.

Buda kunze kwepfungwa yekuti kudya kwemangwanani kunofanirwa kuve kwechinyakare zvekudya zvemangwanani senge zviyo uye muffin. Mune mamwe mativi epasi, vanhu vanodya zvekudya zvine mapuroteni sezvidimbu zenyama, chizi, bhinzi dzakabikwa, hove, mupunga. Nekudaro, mangwanani, kana iwe uchishuva isiri-yechinyakare chikafu chamangwanani chinokupa iwe yakawanda yeprotein senge turkey uye chizi kuputira, enda nazvo.

MN: Ndedzipi dzimwe tsika dzinoita kuti tikwanise kudya tichifunga?

SA: Kunzwisisa Kunyemwerera. Chidzidzo chakawana kuti vamwe vana vechikoro vakasarudza mukaka chena pane mukaka wechokoreti apo kumeso kwekunyemwerera kwakawedzerwa mumudziyo wemukaka muchena. Mune kumwe kudzidza, pane imwe nzvimbo yekudyira yekoreji, chikwangwani chine moyo nechiso chakanyemwerera chakaiswa pamusoro pechiratidziro chemichero nemiriwo zvine hutano. Ah, kushambadzira! Nekudaro, iwe ungangoda kudhirowa nyemwerero kumeso pane zvine hutano chikafu 'kurongedza kana kunamatira Post-iyo Cherekedza neinosekerera kumeso pane muchero kana veggie

Vitamin D-zvakapfuma zvekudya. Pane chinongedzo pakati yakaderera Vitamin D nekusuwa. Unogona kuwedzera kudya kwevhitamini D-kwakapfuma kuchikafu chako nehove dzakaita tuna uye salmon, mukaka, vhitamini D-yakasimbiswa mukaka we soy kana muto weorenji, zvimwe zviyo, swiss chizi, nemazai emazai.

Kurara. Kungori nemaminetsi gumi nemashanu hwakawanda hwekurara hunogona kudzikisira njodzi kune hanger - kurara kunobatsira kudzikamisa kudya kwako mahormone kuitira kuti usazonzwa uine hukasha. Kana uchinetseka kurara, edza tart cherry juice. Muzvidzidzo zviviri, vanhu vakuru vane hope vakanwa maununura masere e tart Cherry muto kaviri pazuva kwevhiki mbiri vakarara kweawa nehafu kureba uye vakataura zvirinani kurara hunhu zvichienzaniswa nehusiku hwavasina kunwa muto wacho.

MN: Bhuku rako rinonyora gumi maS ekufunga kudya. Ndeapi mashoma aungade kuratidza?

Gara pasi. Iva nechigaro! Dzivisa kubiridzira pafriji kana kunwa mota mumotokari yako. Iwe unozonakidzwa nechikafu zvakanyanya uye uchadya zvishoma kana iwe uchipa kudya kwako kuzere kutarisisa.

Zvishoma nezvishoma tsenga. Idya neruoko rwako rusinganyanye kutonga. Kutsvagurudza kunoratidza kuti kudya neruoko irworwo kunogona kudzikisa kuwanda kwaunodya ne30% Nechinangwa chekutsenga zvishoma nezvishoma pane munhu wauri kudya naye. "Kumhanya, usakwikwidze."

Kunyemwerera. Kunyemwerera kunogona kugadzira kumbomira pakati pekurumwa kwako ikozvino uye kunotevera. Panguva iyoyo, zvibvunze kana iwe uchigutsikana (kwete kuzara.) "Kuti udzore kunetseka, tora mweya."

MN: Tiri kupinda mumwaka wezororo, nguva ine njodzi yekunyanyisa kudya zvisina musoro. Chero zano?

SA: Zvakanaka kudya zororo rinoita iwe raunoda. Ingoita saizvozvo zvine pfungwa!