Dambura zvisungo zvekudya pamoyo

Kudya kwepamoyo ndipo paunodya chikafu kuti utsungirire nemanzwiro akaoma. Nekuti kudya kwemanzwiro hakuna chekuita nenzara, zvakajairika kudya akawanda macalorie kupfuura anodikanwa nemuviri wako kana zvauchazoshandisa.

Chikafu chinogona kuisa damper pamanzwiro akashushikana, asi mhedzisiro yacho iri yenguva pfupi.

Zvikafu zvine mafuta akawanda, shuga, uye munyu zvinogona kuwedzera kunakidza 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 uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchanyanya.

Kudya kwepamoyo kunowanzo kuve tsika. Kana iwe wakamboshandisa chikafu kuzvinyaradza iwe munguva yakapfuura, unogona kukarira zvihwitsi kana machipisi echiputi chero nguva paunonzwa wakashata. Nguva inotevera paunogumbuka, zvinotonyanya kuomera kuramba chikafu chisina utano.

Wese munhu ane mazuva akaipa, asi havazi vese vanoshandisa chikafu kuti vapfuure kuburikidza navo. Humwe hunhu nemaitiro ekufunga anogona kuwedzera mukana wako wekudya zvinokunetsa.

• Kana iwe uchinetseka kudzora manzwiro ako, unogona kuve nekukwanisa kushandisa chikafu cheicho chinangwa.
• Kusava nemufaro nemuviri wako kunogona kukuita kuti uwedzere kutarisana nekudya kwemanzwiro. Izvi zvinoenda kune vese varume nevakadzi.
• Kudya kunogona kukuisa panjodzi. Kana iwe uchinzwa uchinyimwa chikafu, unogona kushushikana uye kuyedzwa kuti udye zvepamoyo.

Zvicherechedze. Teerera kune ako madyiro uye vanhu kana zviitiko zvinoita kuti iwe udye kunyanya kudya.

• Iwe unodya here kana iwe uchinzwa kushatirwa, kushushikana, kukuvara, kana neimwe nzira kugumbuka?
• Iwe unodya uchipindura kune vamwe vanhu kana mamiriro?
• Dzimwe nzvimbo kana nguva dzezuva dzinokonzeresa kuda chikafu?

Gadzira hunyanzvi hwekugadzirisa hutsva. Inotevera nguva iwe yaunoda kushandisa chikafu chekurapa, funga nezve imwe nzira iwe yaunogona kubata nayo nemanzwiro akakonzera izvo kukurudzira. Unokwanisa:

• Tora kirasi kana kuverenga bhuku rekugadzirisa kushushikana.
• Taura nezvekunzwa kwako neshamwari yepedyo.
• Enda kunofamba kuti ubvise musoro wako. Manzwiro ako anogona kurasikirwa nesimba ravo nenguva nenzvimbo.
• Zvipe iwe chimwe chinhu chekufunga nezvacho, senge yekuvaraidza, pikicha, kana bhuku rakanaka.

Zvikoshe. Kupinda mukubata nehunhu hwako uye simba rako zvinogona kukubatsira iwe kugadzirisa nguva dzakaipa usingadye zvakanyanya.

• Nyora nezve zvinhu zvaunofarira zvakanyanya uye nei zvichikosha kwauri. Izvi zvinogona kusanganisira yako mhuri, chinzvimbo chemagariro, chinamato, kana timu yemitambo.
• Nyora nezve zvinhu zvawakaita zvinoita kuti udade.
• Pedza nguva uchiita zvinhu zvaunogona pauri.

Idya zvishoma. Kudya pamoyo kunowanzoreva kuti unodya usina kufunga uye wotadza kuona kuti watora zvakadii. Zviitise unonoka uye uteerere chikafu chauri kudya.

• Isa pasi forogo yako pakati pekurumwa.
• Tora chinguva kuravira chikafu chako usati wamedza.
• Kana iwe uchipinda mune chimwe chinhu senge makuki kana huku yakakangwa, gumira saizi yechikamu.
• Usadye pamberi peTV kana komputa. Zviri nyore kwazvo kudya zvakanyanya kana iwe uchinge wakanganiswa nezviri pachiratidziri pamberi pako.

Ronga kumberi. Kana iwe uchiziva kuti yakaoma kana inonetsa nguva iri kuuya, zvigadzire iwe pachako kune kudya kwakanaka pamberi.

• Ronga kudya kunovaka muviri. Chop miriwo yesaradi kana kuita poto yemuto-wakavakirwa muto pamberi penguva kuitira kuti usanetseke, uzadze chikafu chakakumirira.
• Usafe nenzara. Kana imi mose mune nzara uye makamanikidzwa, pizza uye zvimwe zvekudya zvinokurumidza kuva zvakanyanya kuyedza.
• Tengesa mukicheni mako nezvikafu zvishoma zvine hutano senge hummus uye karoti matanda.

Gadzira chikafu chinonyaradza chine hutano. Tsvaga nzira dzekugadzirira dzaunofarira madhishi nemahoriyamu mashoma.

• Shandisa isina mafuta hafu-nehafu kana mukaka wakasviba wakasviba panzvimbo pemukaka wakazara kana kirimu.
• Shandisai 2 mazai machena panzvimbo yeii rose zai.
• Dzorera hafu yebhotoro nemaapuloauce paunenge uchibika.
• Shandisa yekubikisa kupuruzira pane mafuta kana bota pakubika.
• Shandisa brown kana mupunga wemusango pane jena jena.

Taura nemupi wako wezvehutano kana iwe uine chero cheizvi zviratidzo zve binge kudya kusagadzikana:

• Iwe unowanzo kurasikirwa nekutonga kwekudya kwako.
• Iwe unowanzodya kusvika padanho rekusagadzikana.
• Iwe unonzwa zvakanyanya nyadzi pamusoro pomuviri wako kana kudya kwako.
• Unoita kuzvirutsa wapedza kudya.

Kufutisa - kudya kwepamoyo; Kufutisa - kudya kwepamoyo; Kudya - kudya kwepamoyo; Kurera huremu - zvinoreva mupfungwa

Carter JC, Davis C, Kenny TE. Zvinokonzerwa nekudhakwa kwechikafu kwekunzwisisa uye kurapa binge kudya kusagadzikana. Muna: Johnson BLA, rakanyorwa. Kupindwa muropa Nemishonga: Sayenzi uye Kudzidzira. 2nd ed. Philadelphia, PA: Elsevier; 2020: chits. 34.

Cowley DS, Lentz GM. Zvemumoyo maficha echikadzi Mune: Lobo RA, Gershenson DM, Lentz GM, Valea FA, eds. Yakakwana Gynecology. 7th ed. Philadelphia, PA: Elsevier; 2017: chits. 9.

Tanofsky-Kraff M. Kunetseka kwekudya. Mune: Goldman L, Schafer AI, eds. Goldman-Cecil Mushonga. 26th ed. Philadelphia, PA: Elsevier Saunders; 2020: chitsiko 206.

Thomas JJ, Mickley DW, DerenneJL, Klibanski A, Murray HB, Eddy KT. Dambudziko rekudya: kuongorora uye manejimendi. Mune: Stern TA, Fava M, Wilens TE, Rosenbaum JF, eds. Massachusetts General Hospital Yakakwana Clinical Psychiatry. 2nd ed. Philadelphia, PA: Elsevier; 2016: chits. 37.

van Strien T, Ouwens MA, Engel C, de Weerth C. Nzara inodzivirira kudzora uye kushungurudzika-kunokonzera kudya kwepfungwa. Nzara. 2014; 79: 124-133. PMID: 24768894 pubmed.ncbi.nlm.nih.gov/24768894/.

• Matambudziko Ekudya