"Owu, gqirha, andikwazi ukulawula ukutya kwam. Kubonakala ngathi andikwazi ukuhlutha nokuba nditya. Yiyo loo nto ndiqhubeka ndityeba. Ndingenza ntoni?" Le yingxaki eqhelekileyo kubantu abaninzi kwilizwe lethu. Ngamanye amaxesha ziimpazamo ezincinci esizenzayo singaziqondi ezibangela oku. Ungakhathazeki, kukho izinto ezilula, kodwa ezisebenzayo kakhulu esinokuzenza ukulawula oku. Makhe sithethe ngayo namhlanje.
Imfihlo yesayensi yokutya kancinci kancinci
Akukho nto intsha le. Yinto ebesiyixelelwa ngoomama bethu ukususela ebuntwaneni, njengokuthi "hlafuna ukutya kwakho kakuhle" kunye "nokusela amanzi." Kodwa ngaba wakha wazibuza ukuba kutheni besitsho njalo? Kukho isizathu esikhulu sesayensi emva koko.
Ngamafutshane, ingqondo yethu ayazi ukuba sihluthi nini. Kuthatha ixesha ukuba isignali esuka esiswini sethu iye engqondweni yethu ithi, "Kulungile, uhluthi ngoku, yeka ukutya." Uphando lufumanise ukuba nangona kuthatha malunga nemizuzu eli-12 kumntu oqhelekileyo nobhityileyo ukufumana esi signali, kunokuthatha imizuzu engama-20 nangaphezulu kumntu otyebileyo.
Khawucinge nje, kwenzeka ntoni ukuba uluhlobo lomntu otya isitya sakho sonke kwimizuzu emi-5 ukuya kweli-10? Xa ugqibile ukutya, ingqondo yakho ayikafumani mqondiso wokuba uzele. Ngoko ke ucinga, "Mmm... oko akwanelanga." Emva koko wabelana ngakumbi. Nangona uzele ngokwenene, ingqondo yakho ayiyazi loo nto, ngoko ke utya ngaphezu kokuba kufanele.
Ngoko ke kwixesha elizayo xa usitya, zinike ixesha lakho utye kancinci. Kuthatha ixesha ukuqhela, kodwa iziphumo zilungile!
Zama ezi zinto ukuze uqhele ukutya kancinci:
- Emva kokutya ukutya okuzele kabini okanye kathathu, beka icephe phantsi uze usele amanzi ambalwa okanye amabini.
- Hlafuna ukutya ngakunye ngokucokisekileyo ubuncinane izihlandlo ezingama-20 . Oku kunceda ekugayweni ngcono kwesisu.
- Thetha kancinci nomntu ohamba naye ngelixa usitya.
- Yonwabela incasa, ivumba, kunye nombala wokutya ngelixa usitya.
Musa ukwenza enye into ngelixa usitya! Yitya ngononophelo.
Le yenye impazamo enkulu eyenziwa ngabaninzi bethu. Sihlala phambi kweTV siphethe ipleyiti yokutya, okanye sitye siskrola iFacebook kunye neTikTok kwiifowuni zethu. Abanye abantu batya bejonge ikhompyutha ngelixa besebenza. Oku kubizwa ngokuba yi "Distracted Eating".
Xa sisitya ngelixa siphazanyiswa yinto ethile, ingqondo yethu ayazi ukuba siyatya. Ingqwalasela yethu igxile kwinto ekwiTV okanye kwinto esiyibonayo kwifowuni yethu. Ngoko ke, ingqondo ayibhalisi ukuba sitye kangakanani, sitye ntoni, okanye ukuba ukutya kunambitha kangakanani. Isiphumo? Asiziva sanelisekile emva kokutya, ngoko ke sifuna ukutya okungakumbi.
Eyona sisombululo silungileyo koku yingcamango ethi " Ukutya Ngengqondo ".
- Yenza indawo ezolileyo: Khetha indawo ethuleyo nengenazinto zininzi onokutyela kuyo. Ukuba kunokwenzeka, yitya uhleli etafileni.
- Susa izinto eziphazamisayo: Gcina izinto ezifana neTV, ikhompyutha, kunye nefowuni kude ngelixa usitya.
- Nika ingqalelo ekutyeni: Jonga izinto ezikwipleyiti yakho. Yonwabela imibala yazo, iimilo, kunye nevumba lazo. Zivumele ukuba uve incasa kunye nobushushu bokutya njengoko usitya.
Xa usitya ngale ndlela, ingqondo yakho iya kuziva yanelisekile kakhulu, nokuba utya kancinci.
Imfihlo phakathi kwezitya kunye nokutya
La ngamaqhinga amabini amancinci aza kukunceda ulawule ubunzima bakho.
Umlingo wepleyiti encinci
Eli liqhinga lengqondo elikhohlisa amehlo. Khawuthelekelele, xa wabelana ngerayisi encinci kwipleyiti enkulu, ucinga, "Owu, oku akwanelanga" kuba kukho indawo eninzi kwipleyiti. Nangona kunjalo, xa wabelana ngerayisi efanayo kwipleyiti encinci, ipleyiti ibonakala igcwele, ngoko amehlo akho nengqondo yakho zifumana umyalezo othi, "Kulungile, oku kwanele." Oku kunokukunceda uyeke ukwabelana ngokungeyomfuneko.
Utya ntoni phakathi kokutya? (Ukutyiwa kancinci)
Kuqhelekile ukuziva ulambile kancinci phakathi kwezidlo ezintathu eziphambili. Kufuneka silumke kakhulu ngento esiyityayo ngelo xesha. Ukuba sitya izinto ezingafanelekanga, yonke into esisebenze nzima ukuyilawula imini yonke inokuchithwa.
Jonga itheyibhile engezantsi.
| Izidlo Ezimbi (Ziphephe Ezi Zidlo Ezimbi) | Izidlo Ezilungileyo, Ezikrelekrele |
|---|---|
| Iibhisikithi, iikeyiki, kunye needonati ezineswekile eninzi kunye nomgubo | Isiqhamo esifana nebhanana, iguava, imango, ipapaya |
| Ukutya okumfutshane okuqhotsiweyo (ii-patties, ii-rolls, ii-cutlets) | Iyogathi enye engenaswekile |
| Iziselo ezibandayo kunye neziselo zeziqhamo ezipakishwe ngepakethe ezineswekile eninzi | Ikomityi yeetships ezibilisiweyo, iimbotyi eziluhlaza, kunye neepips |
| Ukutya okupakishwe ngepakethe okunetyuwa eninzi, njengeetships kunye nemixube | Iziqwenga ezimbalwa zekhukhamba, ikherothi, kunye netamatato |
Ndifanele ndimbone nini ugqirha?
Abantu abaninzi banokulawula ubunzima babo ngokulandela la macebiso siwaxubushileyo. Nangona kunjalo, ngamanye amaxesha ukunyuka kobunzima kunokubangelwa yimeko yempilo engabonakaliyo.
Ukuba uneempawu ezilandelayo, ngelixa ulandela le miyalelo, qiniseka ukuba ubona ugqirha wakho ukuze akunike ingcebiso.
- Ukuba ngequbuliso utyeba ngokukhawuleza ngaphandle kwesizathu esicacileyo.
- Ukuba ufumana ubunzima, ukudinwa kakhulu, ukozela rhoqo, uzive ubanda, kwaye ulahlekelwa ziinwele (ezi zinokuba ziimpawu zengxaki ye-thyroid).
- Ukuba uziva unxaniwe kakhulu kwaye ufuna ukuchama rhoqo, kunye nokutyeba (ezi zisenokuba ziimpawu zokuqala zesifo seswekile).
- Ukuba uvakalelwa kukuba iindlela zakho zokutya zinxulumene noxinzelelo lwakho okanye imeko yengqondo efana nokudakumba .
Ngamaxesha anje, ugqirha uza kwenza uvavanyo olufunekayo, afumane unobangela ochanekileyo wokunyuka kwakho ubunzima, aze akunike unyango olufanelekileyo.
Umyalezo Wokuya Ekhaya
- Musa ukungxama ukutya kwakho. Nika ingqondo yakho ubuncinane imizuzu eli-15-20 ukuze iqonde ukuba isisu sakho sigcwele.
- Beka iTV kunye nefowuni ecaleni ngelixa usitya. Yitya ngenyameko, ngononophelo, kwaye ngelixa ukonwabela ukutya kwakho.
- Endaweni yeepleyiti ezinkulu, sebenzisa iipleyiti ezincinci ezininzi kangangoko kunokwenzeka.
- Ukuba ulambile phakathi kokutya, yitya into enempilo efana neziqhamo, iyogathi, okanye iitshizi ezibilisiwe.
- Ukuba unengxaki yokulawula ubunzima bakho nangona usenza konke oku, okanye ukuba unezinye iimpawu, qiniseka ukuba ubona ugqirha wosapho lwakho.
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