Ungakugwema Kanjani Ukudla Ngokweqile? 20 Amacebiso Alula

Ukudla ngokweqile kuvame ukuvela njengophawu lwenkinga yokudla eyaziwa ngokuthi i-binge eating disorder (BED). Lesi simo, esaziwa nangokuthi i-binge eating disorder, yisifo esivamile futhi inkinga okunzima ukuyilawula. Abantu ababhekene nale nkinga badla inani elingavamile lokudla, ngisho nalapho bengalambile. Nakuba lokhu kuyingozi empilweni, kubangela ukuba umuntu azizwe enamahloni futhi enecala. Ngakho yini engenziwa ukuze kuvinjelwe ukudla ngokweqile?

Ungakugwema Kanjani Ukudla Ngokweqile?

1) Gwema ukudla okudlayo

ukuvinjelwa ngokweqile kokudla ukudla okwethusayo akunampilo. Ukuba nemingcele ngokweqile kubangela isifiso sokudla ngokweqile. Esikhundleni sokudla ukuze unciphise umzimba, yenza izinguquko ezinempilo ekudleni kwakho. Yidla ukudla okungokwemvelo njengezithelo eziningi, imifino kanye nokusanhlamvu. Le ndlela yokudla izonciphisa ukulangazelela ukudla okugayiwe futhi okungenampilo.

2) Ungakweqi ukudla

Ukudla njalo kunciphisa isifiso sokudla ngokweqile. Ukweqa ukudla kudala isifiso sokudla. Labo abadla ukudla okukodwa ngosuku banoshukela egazini kanye nama-hormone endlala aphakeme kunalabo abadla kathathu ngosuku.

3) Gwema iziphazamiso

Ukudla ngenkathi usebenza kukhompuyutha noma ubukele uhlelo lwe-TV yinto abantu abaningi abayenzayo. Nakuba lo mkhuba ungase ubonakale ungenangozi, ungase uholele ekutheni udle ngokweqile. Ngoba lapho uphazamiseka, udla kakhulu ngaphandle kokuqaphela.

4) Phuza amanzi anele

Ukuphuza amanzi amaningi usuku lonke kuyindlela elula kodwa ephumelelayo yokunqanda ukudla futhi uvimbele ukudla ngokweqile. Ucwaningo luye lwathola ukuthi ukuphuza amanzi amaningi kunciphisa ukudla kwekhalori. Ngaphezu kwalokho, ukuphuza amanzi amaningi kusheshisa imetabolism futhi kusiza ukwehlisa isisindo. Inani lamanzi okuphuza nsuku zonke liyahlukahluka kuye ngezinto ezahlukene. Ngakho-ke, kungcono ukulalela umzimba futhi uphuze ngokushesha lapho ukoma kuzwakala.

5) Phuza amanzi esikhundleni seziphuzo ezinoshukela

Iziphuzo ezinoshukela, njengamasoda kanye nejusi yezithelo, zibangela ukukhuluphala. Futhi kwandisa amathuba okuba nezifo ezifana nesifo sikashukela. Kubangela isifiso sokudla ngokweqile njengoba kuyikhalori kakhulu. Ukuphuza amanzi esikhundleni seziphuzo ezinoshukela kusiza ukuvimbela ukudla ngokweqile.

6) Yenza i-yoga

Yogauhlelo lokusebenza olusebenzisa izivivinyo zokuphefumula ezikhethekile ukunciphisa ingcindezi nokuphumula, futhi okuphumuza umzimba nengqondo. Kuye kwatholakala ukukhuthaza imikhuba yokudla enempilo. Ucwaningo lubonisa ukuthi ngenxa yokuthi i-yoga igcina ukucindezeleka ngaphansi kokulawula, yehlisa amazinga amahomoni okucindezeleka njenge-cortisol, evimbela ukudla ngokweqile.

7) Yidla i-fiber eyengeziwe

I-fiber isebenza kancane ohlelweni lokugaya ukudla, ikwenze uzizwe ugcwele isikhathi eside. Ukudla ukudla okune-fibrous kukwenza uzizwe ugcwele futhi kufiphaza isifiso sokudla. Izithelo, imifino, okusanhlamvu okusanhlamvu kanye nezinhlamvu ezigcwele ukudla okune-fiber okukwenza uzizwe ugcwele.

8) Yidla ukudla okusepuletini

Ukudla ama-chips esikhwameni no-ayisikhilimu osebhokisini kubangela ukudla okuningi kudliwe. Kunalokho, yidle epuletini ngosayizi owodwa wokuphakela ukuze ugcine inani elidlayo lilinganiselwe.

9) Yidla kancane

Ukudla ngokushesha kuholela ekudleni ngokweqile nasekukhuluphaleni ngokuhamba kwesikhathi. dla kancaneNgenkathi inikeza ukusutha, kuvimbela ukudla ngokweqile. Zinike isikhathi sokuhlafuna ukudla kahle. 

10) Hlanza ikhishi

Ukuba nokudla okungenamsoco ekhishini lakho kuvusa isifiso sokudla futhi kwenza kube lula ukudla ngokweqile. Ngokuphambene, ukugcina ukudla okunempilo esandleni kunciphisa ingozi yokudla ngokomzwelo. Khipha ukudla okugayiwe okufana nama-chips, uswidi, nokudla okulula okupakishiwe ekhishini lakho. Kunalokho, yigcwalise ngokudla okunempilo njengezithelo, imifino, ukudla okunamaprotheni, okusanhlamvu okungaphelele, namantongomane. 

11) Qala i-gym

Izifundo, ukuzivocavoca Kubonisa ukuthi ukwenza kanjalo kuzokuvimbela ukudla ngokweqile. Futhi, njengoba ukuzivocavoca kunciphisa ukucindezeleka, kuthuthukisa isimo sengqondo futhi kuvimbela ukudla ngokomzwelo. Ukuhamba, ukugijima, ukubhukuda, ukugibela ibhayisikili yimisebenzi yomzimba ongayenza ukuze unciphise ukucindezeleka futhi uvimbele ukudla ngokweqile.

12) Idla ukudla kwasekuseni nsuku zonke

kuze kube namuhla ukudla kwasekuseni okunempilo Ukuqala ngokudla kunciphisa ingozi yokudla kakhulu emini. Ukukhetha ukudla okufanele kwasekuseni kunciphisa isifiso sokudla futhi kukwenza uzizwe ugcwele usuku lonke.

13) Lala ngokwanele

Ukuqwasha kuthinta indlala nesifiso sokudla futhi kubangela ukudla ngokweqile. Ukuqwasha kuphakamisa izinga lehomoni yendlala i-ghrelin futhi inikeza ukusutha. i-leptinyehlisa izinga. Thola okungenani amahora angu-XNUMX wokulala ebusuku ukuze ulawule ukudla futhi uvimbele ukudla ngokweqile.

14) Yehlisa ukucindezeleka

Ukucindezeleka kungaholela ekudleni ngokweqile. Ngakho-ke, zama ukukhulula ukucindezeleka kwakho. Ukucindezeleka okungapheli kuphakamisa amazinga e-cortisol, i-hormone eyandisa isifiso sokudla. 

15) Gcina idayari yokudla

Ukugcina idayari yokudla kuyithuluzi elisebenzayo lokulandelela lokho okudlayo nokuthi uzizwa kanjani. Ngakho-ke uthatha isibopho futhi uyakwazi ukubona ukuthi kungani udla ngokweqile. Ngale ndlela, imikhuba yokudla enempilo iyakhula.

16) Khuluma nomuntu

Ukukhuluma nomngane noma umlingani wakho kunganqanda isifiso sokudla ngokweqile. Ukwesekwa komphakathi kunciphisa ukucindezeleka futhi kuvimbela ukudla ngokomzwelo. Ngokuzayo lapho uzwa isifiso sokudla ngokweqile, thatha ucingo futhi ushayele umngane omethembayo noma ilungu lomndeni.

17) Khulisa ukusetshenziswa kwakho kwamaprotheni

Ukudla ukudla okunamaprotheni kusiza ukulawula isifiso sokudla ngokukugcina ugcwele. Ukudla okunamaprotheni amaningi kukhulisa izinga le-GLP-1, i-hormone ecindezela isifiso sokudla. Yidla okungenani ukudla okukodwa okuyiprotheni kukho konke ukudla, njengenyama, amaqanda, amantongomane, imbewu noma imidumba. Yidla ukudla okulula okunamaphrotheni uma uzizwa ulambile phakathi kokudla.

18) Linganisa ushukela wegazi

Ukudla isinkwa esimhlophe, amakhukhi, amaswidi, nama-carbohydrate anenkomba ephezulu ye-glycemic kukhulisa ngokushesha amazinga kashukela egazini bese kuwenza ehle ngokushesha. Lokhu kukhula ngokushesha kukashukela egazini kwandisa indlala futhi kubangela ukudla ngokweqile. Ukudla okunenkomba ye-glycemic ephansiUkudla kungavimbela ukushintshashintsha kweshukela egazini. Ngale ndlela, isifiso sokudla ngokweqile siyancipha. 

19) Hlela ukudla kwakho

Ukuhlela ukuthi yini ozoyidla kuqinisekisa ukuthi unokudla okunempilo esandleni. Ngale ndlela, isifiso sokudla ukudla okungenamsoco siyancipha. Hlela ukudla kwakho masonto onke ukuze uvimbele ukudla ngokweqile.

20) Thola usizo uma kudingeka

Uma isifiso sokudla ngokweqile sisaqhubeka ngemva kokuzama amanye amaqhinga abhalwe ngenhla, ungafuna usizo kuchwepheshe.

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