Maitiro Ekudzora Nzara Yako Kana Ichinzwa Kunze Kwekutonga

Zvemukati

• Denda Rokuwedzeredza
• Uhwu Ndihwo Huropi Hwako paChikafu
• Maitiro Atinokomberedzwa Nekudya
• Nzara Isingadzorwi Here? Edza Aya Matipi Ekudzora Nzara
• Ongororo ye

Ini ndinonzi Maura, uye ndiri chidhakwa. Chinhu changu chesarudzo hachina ngozi seheroin kana cocaine. Kwete, tsika yangu ndeye ... nzungu ruomba. Ini ndinonzwa kuzunguzika uye kunze kwemarudzi mangwanani ega ega kusvikira ndawana gadziriso yangu, zvirinani pachigunwe chegorosi rakazara nejubheri jamu. Munguva dzekukurumidzira, zvakadaro, ini ndinochipunu ndakananga kubva muchirongo.

Asi pane zvakawanda kwazviri. Munoona, ndinogona kupengereka nazvo kana nzara yangu isingachadzoreki. Mukomana wangu wekupedzisira akatanga kundidaidza kuti PB junkie mushure mekuona mamwe maitiro angu anoshamisa: Ini ndinochengeta stash isingasviki matatu emidziyo mukabati rangu - mabhakiti ekuti kana ndapedza iyo iri mufiriji.(Psst ... heino chikonzero nei iri pfungwa yakaipa kuenzanisa tsika dzekudya dzeshamwari dzako kune dzako.) Ndakazviratidza kwevhiki yangu yekutanga pafurati rake neTrader Joe's Creamy uye Salted mubhegi rangu rehusiku. Uye ndakanamira chirongo mukamuri regirovhosi tisati tasimuka parwendo rwedu rwekutanga. "Chii chinopa?" Akabvunza. Ndakamuudza kuti ndinenge ndanyungudika kana ndikambopererwa. "Wapindwa muropa!" akapindura akati. Ndakaseka; kwaisava kunyanyisa here? Mangwanani akatevera, ndakamirira kusvikira ava mushower ndisati ndacherazve rimwe mudziyo wePB kubva mumukwende wangu ndokuverevedza zvipunu zvishoma. (Zvakabatana: Zvese Zvaunoda Kuziva Nezve Nut Butters)

Wangu wekare aive pane chimwe chinhu. Tsvagiridzo inotyisa yakawana kuti nzira iyo vamwe vanhu vanopindura nayo kune chikafu yakangofanana nemabatiro anoita vanoshandisa zvinodhaka kumishonga yavanenge vakabatikana. Pamusoro pezvo, nyanzvi dzinoverengeka dzinotenda kuti mwero wekupindwa muropa nechikafu muUnited States unogona kunge uri denda.

"Kudyisa uye kufutisa kunouraya vanhu vanosvika mazana matatu ezviuru vekuAmerica gore rega rega nekuda kwezvirwere zvakaita seshuga, chirwere chemoyo, negomarara," anodaro Mark Gold, MD, munyori we Kudya uye Kupindwa muropa: Bhuku Rakazara reBhuku. "Kunyange pasina munhu anoziva chaizvo kuti vangani vevanhu ivavo vanogona kunge vakapindwa muropa nechikafu, tinofungidzira kuti hafu yehuwandu."

Denda Rokuwedzeredza

Vakadzi vanogona kunge vari panjodzi huru: 85 muzana yeavo vanobatana neOvereaters Anonymous vanhukadzi. "Vazhinji venhengo dzedu vanozoti vari kunetseka nezvekudya uye kuti vanogara vachifunga nezve izvo zvavachazove nazvo," anodaro Naomi Lippel, maneja wesangano. "Vanotaura zvakare nezvekudya kusvikira vapinda mumhute - kusvika vanyatsodhakwa."

Kutsvagisa kunoshamisa kwakawana kuti nzira iyo vamwe vanhu vanopindura nayo kuchikafu yakafanana chaizvo nenzira iyo vanoshusha zvinodhaka vanoita nayo kumishonga yavakabatirirwa.

Tora Angela Wichmann weMiami, aigara achinyanyisa kudya kusvikira atadza kufunga zvakanaka. "Ini ndaigona kudya chero chinhu nechisimba," anodaro Angela, ane makore makumi mana nemaviri, mugadziri wezvivakwa uyo aiyera mapaundi zana nemakumi masere. "Ndaitenga zvekudya zvisina tsarukano ndozvidya mumota kana kuzvidyira pamba pakavanda. Vangu vandaida vaive zvinhu zvakamonara zvakaita seM & M kana machipisi. Kunyange vanotsenga vaigona kuita hunyengeri." Aigara achinzwa kunyara uye kudemba nekuda kweshungu dzake dzaive pasimba rekudzora pahupenyu hwake.

"Ndainyara kuti ndaitadza kuzvidzora. Munzvimbo zhinji dzehupenyu hwangu ndakakwanisa kuwana chero chinhu chandakamisikidza - ndine Ph.D., uye ndave ndichimhanya nhangemutange. dambudziko rekudya yaive imwe nyaya zvachose, ”anodaro.

Uhwu Ndihwo Huropi Hwako paChikafu

Nyanzvi dziri kutanga ikozvino kunzwisisa kuti kune vanhu vakaita saAngela, kumanikidzwa kwekudya zvakanyanya kunotanga mumusoro, kwete mudumbu.

“Takaona kuti vane zvikanganiso mune mamwe matunhu europi akafanana neaya evanoshandisa zvinodhaka,” anodaro Nora D. Volkow, M.D., mutungamiriri weNational Institute on Drug Abuse. Semuenzaniso, ongororo yakaratidza kuti vanhu vakafuta zvakanyanya vanogona, sevapindwa muropa nezvinodhaka, vane mashoma maapuro muhuropi hwavo yedopamine, kemikari inoburitsa manzwiro ehupenyu hwakanaka uye kugutsikana. Nekuda kweizvozvo, vakapindwa muropa nechikafu vangangoda chiitiko chinonakidza-senge dhizeti - kuti vanzwe zvakanaka. Ivo zvakare vane dambudziko rekuramba miedzo. (Yakabatana: Maitiro Ekutora Kupfuura Kushuva, Sekureva kune Wehuremu-Kurasikirwa Nyanzvi)

"Vazhinji vanotaura nezvekuda chikafu; nezvekuzvinyanyisa kunyangwe vachiziva kuti chakashata sei pahutano hwavo; nezvezviratidzo zvekusiya senge kutemwa nemusoro kana vakarega kudya zvimwe zvinhu, semaswiti ane shuga yakawanda," anodaro Chris E. Stout, mukuru director wezviitiko uye mhedzisiro kuTimberline Knolls, nzvimbo yekurapa iri kunze kweChicago iyo inobatsira vakadzi kukurira kusagadzikana kwekudya. Uye senge chidhakwa, chidhakwa chekudya chinoita chero chinhu kuti chigadziriswe. "Tinogara tichinzwa nezvevarwere vachisunga makuki mushangu dzavo, mota dzavo, kunyangwe mumidhuri yepazasi pavo," anodaro Stout.

Zvinoitika kuti iro basa rehuropi mukusarudza kuti chii uye huwandu hwezvatinodya zvinopfuura izvo zvakafungidzirwa nevazhinji vesainzi. Muchidzidzo chinotyisa kuDhipatimendi reMagetsi reBrookhaven National Laboratory yeUnited States, mupurisa mukuru Gene-Jack Wang, MD, nechikwata chake vakaona kuti kana munhu akafuta akazara, nzvimbo dzakasiyana dzehuropi hwake, kusanganisira dunhu rinonzi hippocampus, vanoita mukati imwe nzira inoshamisa zvakafanana nezvinoitika kana munhu anoshusha zvinhu achiratidzwa mifananidzo yezvinhu zvinodhaka.

Muchidzidzo chinotyisa kuDhipatimendi reMagetsi reBrookhaven National Laboratory yeUnited States, mupurisa mukuru Gene-Jack Wang, MD, nechikwata chake vakaona kuti kana munhu akafuta akazara, nzvimbo dzakasiyana dzehuropi hwake, kusanganisira dunhu rinonzi hippocampus, vanoita mukati imwe nzira inoshamisa zvakafanana nezvinoitika kana munhu anoshusha zvinhu achiratidzwa mifananidzo yezvinhu zvinodhaka.

Izvi zvakakosha nekuti hippocampus haisi chete inongotarisira mhinduro dzemanzwiro uye ndangariro asiwo inoita basa mukudya kwakawanda kwatinodya. Sekureva kwaWang, izvi zvinoreva kuti pachinzvimbo chekutiudza kuti tidye chete kana tine nzara, uropi hwedu hunoita kuverenga kwakaomarara: Vanotarisa kuti isu takamanikidzwa zvakadii kana kushushikana isu, kukura kwesadza redu rekupedzisira uye kuti zvakanaka sei zvakaita kuti tinzwe, uye kunyaradzwa kwatakawana munguva yakapfuura kubva pakudya zvimwe zvekudya. Chinhu chinotevera iwe unoziva, munhu anowanzo kuve nekudya zvakanyanya ari kupomba pasi katoni eice cream uye bhegi remachipisi.

Kuna Angela Wichmann, zvakamushungurudza zvakamuita kuti arare: "Ndakazviitira kuti ndive nechiveve apo zvinhu zvakandiwisira pasi, sehukama, chikoro, basa, uye nzira yandaisamboita sekuita kuti uremu hwangu hurambe hwakadzikama," anodaro. . . iye zvino anorema 146. Amy Jones, 23, weWest Hollywood, California, anoti kuda kwake kudya kwaikurudzirwa nekushushikana, kusagadzikana, uye kufunga zvakanyanya. "Handina kurega kufunga nezvechikafu chandaida kudzamara ndachidya," anotsanangura kudaro Amy, anozviona akapindwa muropa nechizi, pepperoni, uye keke yeke - chikafu amai vake chavakarambidzwa zvakanyanya paainge ari mukobvu wehuremu.

Maitiro Atinokomberedzwa Nekudya

Nyanzvi dzinoti hupenyu hwedu hwekupenga, hwakazara nejam hunogona kukurudzira kupindwa muropa nechikafu. "Vanhu vekuAmerica havawanzodya nekuti vane nzara," anodaro Gold. "Vanodya zvekunakidzwa, nekuti ivo vanoda kusimbisa manzwiro avo, kana nekuti vakashushikana." Dambudziko nderekuti, chikafu chakawandisa (kunyangwe pahofisi!) Zvekuti kunyanyisa kuve, chidimbu chekeke. "MaNeanderthal aifanira kuvhima chikafu chavo, uye mukuita izvi vakazvichengeta vari muchimiro chakanaka," Gold anotsanangura. "Asi nhasi, 'kuvhima' kunoreva kutyaira kuchitoro uye kunongedzera chimwe chinhu mubhucha."

Zviratidzo zvepfungwa zvinotikurudzira kuti tidye zvine chekuita neaya masikirwo ekare ekupona: Huropi hwedu hunoudza miviri yedu kuti ichengetedze mamwe mafuta, kana ikaita chinguva tisati tawana chikafu chinotevera. Dhiraivhu iyoyo inogona kuve nesimba zvekuti kune vamwe vanhu zvese zvinotora kuona nzvimbo yekudyira yavanofarira kuti vatange kudhakwa, Goridhe anodaro. "Kana izvo zvishuwo zvikaiswa, zvinonetsa kuti zvidzivirirwe. Mhedziso dzinogamuchirwa nehuropi hwedu dzinoti," Ndaguta "dzakanyanya kusimba pane idzo dzinoti," Idya, idya, idya. "

Uye ngatitarisei kwazviri, chikafu chave kuyedza zvakanyanya uye kuravira zvirinani kupfuura nakare kose, izvo zvinoita kuti tide zvakanyanya uye zvakanyanya nezvazvo. Ndarama anoti aona izvi zvichiratidzwa murabhorari yake. "Kana gonzo rikapihwa mbiya izere nechinhu chinonaka uye chisingaenzanisike, senyama yemombe yaKobe, anozvigadzirira pachiri kusvikira pasisina kana chimwe chete - zvakafanana nezvaaizoita dai akapihwa mudziyo wekuzadza cocaine. Asi shandira "

Zvokudya zvakakwirira mucarbs nemafuta (funga: fries fries, cookies, uye chokoreti) ndizvo zvinowanzoita tsika-kuumba, kunyange vatsvakurudzi vasati vaziva chikonzero. Imwe dzidziso ndeyekuti izvi zvikafu zvinokurudzira kuchiva nekuti zvinokonzeresa nekukurumidza uye zvinoshamisa spikes mushuga yeropa. Nenzira imwechete iyo kusvuta cocaine kunodhakwa pane kuikwenya nekuti kunounza mushonga kuuropi nekukurumidza uye mhedzisiro yacho inonzwikwa zvakanyanya, dzimwe nyanzvi dzinofungidzira kuti tinogona kukochekerwa nezvikafu zvinokanganisa, zvine simba mumiviri yedu. (Inotevera Kumusoro: Maitiro Ekuderedza Shuga Mumazuva makumi matatu-Pasina Kuenda Kupenga)

Pari zvino, kana iwe usiri kufuta, unogona kunge uchifunga kuti haufanire kunetseka nezve chero chinhu chekuita nehavi isingadzoreke. Zvakaipa. "Chero mumwe wedu anogona kuve anomanikidza kudya," anodaro Volkow. "Kunyangwe mumwe munhu ane huremu huri pasi pekutonga anogona kunge aine dambudziko, kunyangwe iye angave asingazvizive nekuda kwesimba remetabolism."

Saka ndakapindwa muropa nebhata renzungu here—kana kuti ndiri mungozi yokuva mumwe? "Unofanirwa kunetsekana kana chikamu chakanaka chezuva rako chichienderana netsika yekudya," anodaro Stout. "Kana chikafu chikabata pfungwa dzako, saka une dambudziko." Phew! Zvinoenderana nemaitiro iwayo, ndakanaka; Ndinofunga nezvePB chete pandinomuka. Saka ndiani ari panjodzi? “Ani naani anonyepa kuti ari kudya zvakawanda sei—kunyange zviduku—anofanira kungwarira,” anodaro Stout. "Iri zvakare dambudziko kana achivanza chikafu, kana achigara achidya zvakakwana kuti anzwe kusagadzikana, kana achigara achizvisunga kusvika panomurarisa zvakaipa, kana kana achinzwa mhosva kana kunyara nezvekudya."

Chekupedzisira, kana iwe uri kuyedza kukurira chikafu chikafu, shinga. "Kana uchinge waita tsika dzakanaka, zvinonzwa zvakanaka kuti usanyanya kudya sezvawaimboita kuzviita," anodaro Lisa Dorfman, R.D., chiremba wezvekudya uye muridzi weThe Running Nutritionist.

Nzara Isingadzorwi Here? Edza Aya Matipi Ekudzora Nzara

Kana iwe usina dambudziko rekumanikidza-kudya, funga iwe uine rombo rakanaka. Zvakadaro, nyanzvi dzinoti zvakakosha kutora matanho kuti usaite imwe. "Zvakaoma kurova kupindwa muropa nechikafu pane kunwa doro kana zvinodhaka," anodaro Dorfman. "Iwe haugone kucheka chikafu kubva muhupenyu hwako; unochida kuti urarame."

Pano, nzira nomwe dzekudzora nzara uye kudzorera kuda kwako kudzora.

1. Ita hurongwa uye unamatira pairi. Kudya zvakafanana zvekudya vhiki nevhiki zvinobatsira kudzivirira kubva pakufunga zvekudya semubairo, anodaro Dorfman. "Usambofa wakashandisa zvinoitwa kunge ice cream sechipo kwauri mushure mezuva rakaoma." Edza iyi makumi matatu-mazuva maumbirwo-yako-ndiro dambudziko kuti uwane kuronga kwakanaka kwekudya.
2. Usamhanye uchimhanya. Uropi hwedu hunonzwa kudhonzwa kana tisina kugara pasi patafura neforogo muruoko, anodaro Stout. Iwe unofanirwa kudya chisvusvuro uye kudya kwemanheru mukicheni yako kana imba yekudyira kazhinji sezvazvinogona, anowedzera Dorfman. Zvikasadaro, unogona kupedzisira wagadzirira kuzvidya iwe chero nguva, chero nzvimbo - senge paunenge wakarara pasofa uchiona TV.
3. Dzivisa noshing mumotokari. "Chiuno chako chichaverenga sekudya, asi uropi hwako hahuite," anodaro Stout. Kwete izvozvo chete, asi unogona kukurumidza kudzidziswa, senge imbwa yaPavlov, kudya chero paunenge uri kumashure kwegumbo. “Sezvinoita vanhu vanoputa fodya vachida fodya pese pavanenge vanwa, zviri nyore kujaira kudya nguva dzose paunenge uri munzira,” anodaro.
4. Idya chikafu chine hutano maminitsi makumi matatu usati wadya. Zvinogona kutora sekureba sehafu yeawa kuti zviratidzo zvekuzara zvifambe kubva mudumbu kuenda kuuropi. Ukakurumidza kutanga kudya, akadaro Dorfman, dumbu rako rinokurumidza kuendesa iwo meseji kuhuropi hwako kuti wanga uine chikafu chakaringana. Edza apuro kana zvishoma zvemakaroti uye mashupuni maviri ehummus.
5. Simbisa zvaunodya. "Kana iwe usingakwanise kudzora kushaya kwako paunenge uchiona nguva yepamberi, saka usagara pamberi peterevhizheni nendiro yezvikafu zvishoma," anodaro Dorfman. (Yakabatana: Kudya Usati Wavata Kunoita Kusina Hutano?)
6. Deredza ndiro dzako. "Kunze kwekunge mahwendefa edu azara, tinonzwa kunzwa kubiridzirwa, kunge tisina kudya zvakakwana," anodaro Gold. Kushuva kusingadzoreki? Shandisa dessert dish kune yako entree.
7. Kurovedza muviri, kurovedza muviri, kurovedza muviri. Ichakubatsira iwe kuchengeta huremu hune hutano, uye inogona kudzivirira kumanikidza kudya nekuti, sekudya, kunounza zororo kushushikana uye kunzwa kwekugara zvakanaka, akadaro Dorfman. Ndarama inotsanangura, "Kushanda pamberi pekudya kunogona kubatsira zvakanyanya. Kana metabolism yako ikadzokazve, unogona kuwana chiratidzo chekuti 'ini ndaguta' nekukurumidza, kunyange tisina chokwadi nei."

Ongororo ye