Zomwe zili mu Nkhaniyi
Kudya mopambanitsa nthawi zambiri kumakhala chizindikiro cha vuto la kudya lotchedwa binge eating disorder (BED). Matendawa, omwe amadziwikanso kuti kudya mopambanitsa, ndi vuto lofala komanso vuto lomwe ndi lovuta kuliletsa. Anthu amene akukumana ndi vutoli amadya chakudya chambiri chachilendo, ngakhale atakhala opanda njala. Ngakhale kuti izi ndi zovulaza thanzi, zimachititsa munthuyo kuchita manyazi komanso kudziimba mlandu. Ndiye tingatani kuti tipewe kudya mopambanitsa?
Kodi Mungapewe Bwanji Kudya Kwambiri?
1) Khalani kutali ndi zakudya zowonongeka
kuletsa kwambiri chakudya zakudya zodabwitsa Ndizopanda thanzi. Kukhala woletsa kwambiri kumayambitsa chilakolako chofuna kudya kwambiri. M'malo mongodya kuti muchepetse thupi, sinthani zakudya zanu moyenera. Idyani zakudya zachilengedwe monga zipatso zambiri, masamba ndi mbewu zonse. Kudya kumeneku kumachepetsa chilakolako cha zakudya zokonzedwa bwino komanso zopanda thanzi.
2) Osadumpha kudya
Kudya nthawi zonse kumachepetsa chilakolako chofuna kudya kwambiri. Kudumpha zakudya kumalimbikitsa chilakolako. Anthu amene amadya kamodzi patsiku amakhala ndi shuga wambiri m’magazi komanso amakhala ndi timadzi tambiri tambiri timene timakhala ndi njala kuposa amene amadya katatu patsiku.
3) Khalani kutali ndi zododometsa
Kudya pamene mukugwira ntchito pa kompyuta kapena kuonera TV ndi zimene anthu ambiri amachita. Ngakhale kuti chizoloŵezi chimenechi chingaoneke ngati chosavulaza, chingayambitse kudya mopambanitsa. Chifukwa mukasokonezedwa, mumadya kwambiri osazindikira.
4)Imwani madzi okwanira
Kumwa madzi ambiri tsiku lonse ndi njira yosavuta koma yothandiza yochepetsera chilakolako komanso kupewa kudya kwambiri. Kafukufuku watsimikizira kuti kumwa madzi ambiri kumachepetsa kudya kwa kalori. Kuphatikiza apo, kumwa madzi ochulukirapo kumathandizira kagayidwe kachakudya komanso kumathandiza kuchepetsa thupi. Kuchuluka kwa madzi omwe amamwa tsiku lililonse kumasiyana malinga ndi zinthu zosiyanasiyana. Choncho, ndi bwino kumvetsera thupi ndi kumwa mwamsanga pamene ludzu likumva.
5) Imwani madzi m’malo mwa zakumwa zotsekemera
Zakumwa zoledzeretsa, monga soda ndi madzi a zipatso, zimayambitsa kunenepa. Zimawonjezeranso chiopsezo cha matenda monga shuga. Zimayambitsa chikhumbo chofuna kudya mopambanitsa chifukwa ali ndi calorie kwambiri. Kumwa madzi m’malo mwa zakumwa zotsekemera kumathandiza kuti musamadye kwambiri.
6) Kuchita yoga
Yogandi ntchito yomwe imagwiritsa ntchito masewera olimbitsa thupi apadera kuti muchepetse kupsinjika ndikupumula, ndikutsitsimutsa thupi ndi malingaliro. Zapezeka kuti zimalimbikitsa kudya bwino. Kafukufuku akusonyeza kuti popeza yoga imapangitsa kuti munthu azivutika maganizo, amachepetsa kuchuluka kwa mahomoni opanikizika monga cortisol, omwe amalepheretsa kudya kwambiri.
7) Idyani fiber zambiri
CHIKWANGWANI chimagwira ntchito pang'onopang'ono m'chigayo, ndikukupangitsani kumva kuti ndinu odzaza nthawi yayitali. Kudya zakudya zokhala ndi ulusi kumapangitsa kuti ukhale wokhuta komanso umachepetsa chilakolako cha chakudya. Zipatso, ndiwo zamasamba, nyemba ndi mbewu zonse ndi zakudya zokhala ndi fiber zomwe zimakupangitsani kumva kuti ndinu wokhuta.
8) Idyani chakudya cha m’mbale
Kudya tchipisi m'thumba ndi ayisikilimu m'bokosi kumapangitsa kuti zakudya zambiri zidye. M'malo mwake, idyani pa mbale mu kukula kumodzi kuti musunge ndalama zomwe mumadya.
9)Idyani pang'onopang'ono
Kudya mofulumira kwambiri kumabweretsa kudya kwambiri ndi kunenepa pakapita nthawi. idyani pang'onopang'onoAmapereka kukhuta ndikuletsa kudya kwambiri. Khalani ndi nthawi yotafuna chakudya bwinobwino.
10)Yeretsani kukhitchini
Kukhala ndi zakudya zopanda thanzi m'khitchini mwanu kumapangitsa kuti mukhale ndi chilakolako chofuna kudya komanso kumapangitsa kuti muzidya mosavuta. Mosiyana ndi zimenezo, kusunga zakudya zopatsa thanzi m'manja kumachepetsa chiopsezo cha kudya maganizo. Chotsani kukhitchini kwanu zakudya zokonzedwanso monga tchipisi, maswiti, ndi zakudya zophikidwa bwino. M'malo mwake, mudzaze ndi zakudya zopatsa thanzi monga zipatso, ndiwo zamasamba, zakudya zomanga thupi, mbewu zonse, ndi mtedza.
11) Yambitsani masewera olimbitsa thupi
Maphunziro, masewera olimbitsa thupi Zimasonyeza kuti kuchita zimenezi kungalepheretse kudya kwambiri. Komanso, popeza kuchita masewera olimbitsa thupi kumachepetsa kupsinjika maganizo, kumapangitsa kuti munthu azisangalala komanso kumalepheretsa kudya maganizo. Kuyenda, kuthamanga, kusambira, kupalasa njinga ndi zinthu zolimbitsa thupi zomwe mungachite kuti muchepetse nkhawa komanso kupewa kudya kwambiri.
12) Idyani chakudya cham'mawa tsiku lililonse
ku tsiku kadzutsa wathanzi Kuyambira ndi zakudya kumachepetsa chiopsezo cha kudya kwambiri masana. Kusankha zakudya zoyenera pa kadzutsa kumachepetsa chilakolako ndipo kumakupangitsani kuti mukhale okhuta tsiku lonse.
13) Muzigona mokwanira
Kusagona tulo kumakhudza njala ndi chilakolako ndipo kumayambitsa kudya kwambiri. Kusagona tulo kumawonjezera kuchuluka kwa timadzi ta njala ghrelin, zomwe zimalimbikitsa kukhuta leptinamachepetsa mlingo. Muzigona maola osachepera asanu ndi atatu usiku uliwonse kuti musamadye kwambiri komanso kuti musamadye kwambiri.
14)Kuchepetsa nkhawa
Kupsinjika maganizo kungayambitse kudya kwambiri. Choncho, yesani kuthetsa nkhawa zanu. Kupsinjika kwakanthawi kumawonjezera kuchuluka kwa cortisol, mahomoni omwe amawonjezera chidwi.
15) Sungani diary ya chakudya
Kusunga diary yazakudya ndi chida chothandiza chowonera zomwe mumadya komanso momwe mukumvera. Kotero inu mumatenga udindo ndipo mukhoza kuzindikira chifukwa chake mumadya mopitirira muyeso. Mwanjira imeneyi, zakudya zopatsa thanzi zimayamba.
16) Lankhulani ndi wina
Kulankhula ndi mnzanu kapena mnzanu kungathandize kuti musamadye kwambiri. Thandizo la anthu limachepetsa kupsinjika maganizo ndikuletsa kudya maganizo. Nthawi ina mukafuna kudya mopambanitsa, tengani foni ndi kuyimbira mnzanu wodalirika kapena wachibale wanu.
17) Wonjezerani kudya mapuloteni
Kudya zakudya zokhala ndi mapuloteni ambiri kumathandiza kuchepetsa chilakolako cha chakudya mwa kukhala wokhuta. Zakudya zokhala ndi mapuloteni ambiri zimawonjezera kuchuluka kwa GLP-1, mahomoni opondereza chilakolako. Idyani zakudya zomanga thupi zosachepera chimodzi pazakudya zilizonse, monga nyama, mazira, mtedza, mbewu kapena nyemba. Idyani zokhwasula-khwasula zomanga thupi pamene mukumva njala pakati pa chakudya.
18) Yesani shuga m'magazi
Kudya mkate woyera, makeke, maswiti, ndi ma carbohydrate okhala ndi index yayikulu ya glycemic kumawonjezera shuga m'magazi ndikupangitsa kuti agwe mwachangu. Kusinthasintha kwa shuga m'magazi kumeneku kumawonjezera njala ndipo kumayambitsa kudya kwambiri. Zakudya zotsika za glycemic indexKudya kumatha kupewa kusinthasintha kwa shuga m'magazi. Mwa njira iyi, chilakolako chofuna kudya kwambiri chimachepetsedwa.
19) Konzani zakudya zanu
Kukonzekera zomwe muyenera kudya kumatsimikizira kuti muli ndi zakudya zathanzi. Mwanjira imeneyi, chilakolako chofuna kudya zakudya zopanda thanzi chimachepa. Konzani zakudya zanu mlungu uliwonse kuti musamadye kwambiri.
20) Pezani thandizo ngati kuli kofunikira
Ngati chilakolako chofuna kudya mopitirira muyeso chikupitirirabe mutayesa njira zina zomwe tazitchula pamwambapa, mukhoza kupempha thandizo kwa katswiri.
Gwero: 1
Zolemba Zomwe Muyenera Kuwerenga
