15 Mazano Anobatsira Kukunda Kubata Zvokudya

Zvemukati

• 1. Ronga chikafu
• 2. Dzivisa kurega kudya
• 3. Dzidzira kufunga
• 4. Ramba uine hydrated
• 5. Edza yoga
• 6. Idya fiber yakawanda
• 7. Chenesa kunze kwekicheni
• 8. Tanga kurova jimu
• 9. Idya chisvusvuro zuva nezuva
• 10. Wana nguva yakakwana yokurara
• 11. Chengeta chikafu uye manzwiro magazini
• 12. Tsvaga munhu wekutaura naye
• 13. Wedzera protein yako yaunodya
• 14. Ronga chikafu
• 15. Tsvaga rubatsiro
• Chinokosha

Binge kudya kusagadzikana (BED) inoonekwa seyakanyanya kudya uye kusagadzikana kwekudya muUnited States ().

BED riri pamusoro pechikafu, chinozivikanwa mamiriro epfungwa. Izvi zvinoreva kuti vanhu vane chirwere ichi vangangoda chirongwa chekurapa chakagadzirwa nachiremba kuti vakunde.

Vanhu vanoonekwa kuti vane BED vanoona zvikamu zvekudya zvisina kujairika huwandu hwakawanda, kunyangwe kana vasina nzara. Mushure mechikamu, vanogona kunzwa kunzwa kwakasimba kwekuzvipa mhosva kana kunyara.

Kugara uchidhakwa zvikamu zvinogona kutungamira mukuwedzera huremu, izvo zvinogona kubatsira kuhutano mamiriro seshuga uye chirwere chemwoyo.

Neraki, pane akawanda marongero aunogona kuyedza - zvese kumba uye nerubatsiro rwehunyanzvi - kudzikisira zvikamu zvekunyanyisa kudya.

Heano gumi nemashanu matipi ekubatsira kukurira kudhakwa kudya.

1. Ronga chikafu

Kudya kweFad kunogona kazhinji kuve kusina hutano, uye ongororo inoratidza kuti nzira dzekudya dzakanyanyisa dzinogona kukonzera zvikamu zvekudya zvakanyanya.

Semuenzaniso, kumwe kuongorora muvasikana vechidiki vechidiki makumi mana nevatanhatu vakawana kuti kutsanya kwakabatanidzwa nenjodzi yakakwira yekudya binge ().

Saizvozvo, kumwe kuongorora muvakadzi ve103 vakaona kuti kurega zvimwe zvekudya kunoguma nekuwedzera chishuwo uye nenjodzi yepamusoro yekunyanyisa ().

Panzvimbo pekutevera madhayeti anotarisana nekucheka makirabhu ezvekudya kana kunyanya kudzora kudya kwekoriori kuti uderedze uremu nekukurumidza, tarisa pakuita shanduko ine hutano.

Idya zvakakwana, chikafu chisina kugadzirwa, senge michero, miriwo, uye tsanga dzese, uye zviyero zvaunodya pane kuvabvisa pane chako chikafu zvachose. Izvi zvinogona kubatsira kudzikisira kudhakwa kudya uye kukurudzira hutano huri nani.

Pfupiso Zvidzidzo zvinoratidza kuti kutsanya kana kubvisa zvimwe zvekudya kubva pane zvaunodya zvinogona kusangana nekuwedzera kushuvira uye kunyanya kudya. Tarisa pakudya chikafu chine hutano pane kudya kana kucheka chimwe chikafu zvachose.

2. Dzivisa kurega kudya

Kuisa chirongwa chenguva dzose chekudya uye kuomerera pairi ndiyo imwe yenzira dzinonyanya kukunda yekukurira kudya.

Kusvetuka chikafu kunogona kubatsira mukuchiva uye kuwedzera njodzi yekudya zvakanyanya.

Imwe diki, ye2-mwedzi kudzidza yakaratidza kuti kudya kamwe chete kwakakura pazuva kwakawedzera huwandu hweshuga yeropa uye nzara-inosimudzira mahormone ghrelin kune yakakura kwazvo kupfuura kudya katatu pazuva ().

Chimwe chidzidzo muvanhu makumi matatu neshanu vakaona kuti kunamatira kuchikafu chenguva dzose chekudya kwaibatanidzwa nekudzikira kwakawanda kwekudya binge ().

Edza kumisikidza yenguva dzose yekudya purogiramu uye kuomerera pairi.

Pfupiso Kunamatira kune yenguva dzose maitiro ekudya kunogona kudzora njodzi yekudya zvakanyanya uye kunogona kuve kwakabatana nematanho akaderera eghrelin nekutsanya shuga yeropa.

3. Dzidzira kufunga

Kungwarira chiito chinosanganisira kuteerera kune muviri wako uye nekuteerera kune ako manzwiro iwe panguva iyoyo.

Iyi nzira inogona kudzivirira kunyanya kudya nekubatsira munhu kudzidza kuziva kana asisanzwe nzara.

Imwe ongororo yezvidzidzo gumi nezvina yakawana kuti kudzidzira kufunga kwekufungisisa kwakadzora chiitiko chekudya zvakanyanya uye kudya kwemanzwiro ().

Chimwe chidzidzo chidiki chakaratidza kuti kusanganisa kufunga nekuziva kwehunhu hunogona kuvandudza maitiro ekudya uye kuzviziva ().

Edza kuteerera muviri wako kuti uzive kana nzara yapera. Pamusoro pezvo, edza kudya zvishoma uye unakirwe nechikafu kusimudzira maitiro ane hutano ekudya.

Pfupiso Kudzidzira kufunga kunogona kukubatsira iwe kuziva kana iwe usisiri nenzara, izvo zvinogona kuvandudza maitiro ako ekudya uye kudzikisira chiitiko chekudya zvakanyanya.

4. Ramba uine hydrated

Kunwa mvura yakawanda zuva rese inzira yakapusa asi inoshanda yekudzora zvishuwo uye kumisa kudya zvakanyanya.

Muchokwadi, zvidzidzo zvinoratidza kuti kuwedzera kwekudya kwemvura kunogona kuve kwakabatana nekudzikira kwenzara uye koriori yekudyiwa.

Semuenzaniso, kumwe kuongorora kwakaitwa muvakuru vegumi nemana vakaona kuti kunwa 17 maunzi (500 ml) emvura usati wadya chikafu kwakadzora huwandu hwecalori dzinodyiwa ne13%, zvichienzaniswa neboka rinodzora ().

Saizvozvowo, kumwe kuongorora muvakuru vakura kwakaratidza kuti kunwa 13-17 maunzi (375-500 ml) emvura maminetsi 30 maminetsi usati wadya kwakadzikira zvakanyanya nzara uye kudya kwekoriori uku uchiwedzera kunzwa kwekuzara mukati mezuva ().

Zvimwe zvidzidzo zvinoratidza kuti kunwa yakawanda mvura kunogona kuwedzera metabolism uye uremu (,).

Huwandu hwemvura munhu wese waanonwa zuva nezuva zvinoenderana nezvinhu zvakasiyana. Nekudaro, zviri nani kuteerera kune wako muviri uye nekumwa kana iwe uchinzwa nyota kuve nechokwadi kuti uri kugara zvakanaka hydrated.

Pfupiso Kunwa mvura yakawanda kunogona kuita kuti unzwe kuzara kudzikisa kudya kwekoriori uye kudzivirira kudya zvakanyanya.

5. Edza yoga

Yoga tsika inosanganisa zvese muviri nepfungwa nekushandisa chaiwo maitiro ekufema, mabhureki, uye kufungisisa kudzikisira kushushikana uye kuwedzera kutandara.

Zvidzidzo zvinoratidza kuti iyo yoga inogona kubatsira kukurudzira tsika dzakanaka dzekudya uye kudzikisira njodzi yekudya pamoyo.

Chidzidzo chidiki chidiki muvanhu makumi mashanu vane BED chakaratidza kuti kudzidzira iyo yoga kwemavhiki gumi nemaviri kwakakonzera kudzikira kukuru mukubheja ().

Chimwe chidzidzo muvasikana makumi maviri chakawana kuti kusanganisa iyo yoga neyekunze kurapa chirwere chekurapa kwakadzora kushushikana, kushushikana, uye kukanganisika kwemufananidzo wemuviri - zvese izvi zvinogona kuve zvinhu zvine chekuita nekudya kwepamoyo ().

Tsvagiridzo inoratidza zvakare kuti iyo yoga inogona kudzikisa huwandu hweanodzvinyirira mahormone senge cortisol yekuchengetedza kushushikana mukutonga uye kudzivirira kudya zvakanyanya (,).

Edza kujoina studio yemuno ye yoga kuti utange kuwedzera urwu rudzi rwekurovedza muviri pane zvaunoita. Iwe unogona zvakare kushandisa online zviwanikwa uye mavhidhiyo kudzidzira kumba.

Pfupiso Yoga inogona kubatsira kudzivirira kudya zvakanyanya uye inogona kudzora zvinowanzoitika senge kushushikana, kushushikana, uye kusagadzikana.

6. Idya fiber yakawanda

Fiber inofamba zvishoma nezvishoma kuburikidza neyako yekugaya, ichikuchengeta iwe uchinzwa kuzara kwenguva yakareba ().

Kumwe kutsvagurudza kunoratidza kuti kuwedzera fiber kudya kunogona kudzora zvishuwo, kudzikisira chishuwo, uye kudya kwekudya.

Imwe diki, 2-vhiki yekudzidza yakawana kuti kuwedzera kaviri pazuva nerudzi rwefibha inowanikwa mumiriwo yakaderedza nzara uye kudya kwekoriori uku ichiwedzera kuzara ().

Chimwe chidzidzo muvanhu vakuru gumi chakaratidza kuti kutora magiramu gumi nematanhatu e prebiotic fiber mazuva ese kwakawedzera huwandu hwemamwe mahormone anokanganisa kuguta uye zvakanyanya kudzikisira kunzwa kwenzara ().

Zvibereko, miriwo, nyemba, uye tsanga dzakazara zvinongova zvidyarwa zvine mashoma-fiber izvo zvinogona kukuchengetedza kuti unzwe wakazara.

Pfupiso Fibha inogona kubatsira kuti urambe uchinzwa kuzere kudzikisa kudya kwekoriori uye kunzwa kwenzara.

7. Chenesa kunze kwekicheni

Kuva nezvakawanda zvejunk chikafu kana chinokonzeresa chikafu mukicheni kunogona kuita kuti zvive nyore kwazvo kudhakwa kudya.

Zvakare, kuchengeta chikafu chine hutano paruoko kunogona kudzikisa njodzi yako yekudya pamoyo nekudzora huwandu hwesarudzo dzisina hutano.

Kutanga nekubvisa zvakagadziriswa zvekudya zvekudya senge machipisi, zvihwitsi, uye zvakagara zvakarongedzwa zvekudya zviri nyore uye nekuzvichinjanisa ivo kune dzimwe nzira dzakanaka.

Kuisa kicheni chako nemichero, miriwo, mapuroteni-akapfuma zvekudya, zviyo zvese, nzungu, uye mhodzi zvinogona kuvandudza kudya kwako uye kudzikisira njodzi yako yekuzvinyanyisa kudya zvisina kudya.

Pfupiso Kubvisa chikafu chisina hutano kubva kukicheni yako uye kuisira pane dzimwe nzira dzakanaka kunogona kuvandudza mhando yekudya uye kuita kuti zviome kunwisa kudya.

8. Tanga kurova jimu

Zvidzidzo zvinoratidza kuti kuwedzera kurovedza muviri pane zvaunoita kunogona kudzivirira kudya zvakanyanya.

Semuenzaniso, imwe chete-yemwedzi mitanhatu kudzidza muvanhu makumi manomwe nevasere yakaratidza kuti kuwedzera kwevhiki nevhiki kurovedza muviri kwakamira kurega kudya mu81% yevatori vechikamu ().

Chimwe chidzidzo mumadzimai makumi masere nemasere chakawana kuti pairing kugona kwehunhu hwekurapa nekurovedza muviri nguva dzose kwainyanya kushanda pakuderedza kuwanda kwekudya zvakanyanya kupfuura kurapwa chete ().

Uyezve, kumwe kutsvagurudza kunoratidza kuti kurovedza muviri kunogona kudzikisa kushushikana uye kusimudzira mamiriro ekudzivirira kudya kwepamoyo ().

Kufamba, kumhanya, kushambira, kuchovha bhasikoro, uye kutamba mitambo inongova mashoma emhando dzakasiyana dzekurovedza muviri dzinogona kubatsira kudzikisira kushushikana uye kudzikisira kudya kunwisa.

Pfupiso Zvidzidzo zvinoratidza kuti kurovedza muviri kunogona kudzikisa njodzi yekuzvinyudza kudya uye kuderedza kushushikana.

9. Idya chisvusvuro zuva nezuva

Kutanga zuva rega rega kubva pakudya kwekuseni kwakanaka kunogona kudzora njodzi yekudya zvakanyanya kudya mumashure mezuva.

Ongororo dzinoverengeka dzakawana kuti kuchengetedza tsika yekugara uchidya kunosanganisirwa nehuremu hwekudya uye nemazinga akaderera eghrelin, iyo mahormoni inosimudzira manzwiro enzara (,).

Uyezve, kuzadza pane chaipo chikafu kunogona kukuchengetedza iwe uchinzwa uzere kudzora zvishuwo uye kuderedza nzara zuva rese.

Semuenzaniso, kumwe kuongorora muvanhu gumi nevashanu vakaona kuti kudya kudya kweprotein yemangwanani kwakadzora mwero weghrelin kune hukuru kupfuura kudya chikafu chakakura checarb ().

Zvichakadaro, kudya fiber- uye mapuroteni-akapfuma oatmeal yakaratidzirwa kusimudzira chishuwo chekudzivirira uye kukurudzira kuzara mune kumwe kudzidza mu48 vanhu ().

Edza kusanganisa mashoma mashoma-ane chikafu chikafu, senge michero, miriwo, kana zviyo zvese, zvine yakanaka sosi yeprotein kudzivirira kudyisa kudya zvakanyanya.

Pfupiso Kudya fiber- uye mapuroteni-akapfuma mangwanani emangwanani kunogona kudzivirira zvishuwo uye kukuchengetedza iwe kugutsikana mangwanani ese.

10. Wana nguva yakakwana yokurara

Kurara kunokanganisa nzara dzako uye chishuwo, uye kurara kwekutadza kunogona kuve kwakabatana nekudya zvakanyanya.

Muchokwadi, kumwe kuongorora kwakaitwa muvanhu zana nemakumi mana nevatanhatu kwakawana kuti avo vane BED vakataura zvakanyanya zviratidzo zvekushaya hope kupfuura vanhu vasina nhoroondo yemamiriro aya ().

Chimwe chidzidzo chikuru chakaratidza kuti kurara kwenguva pfupi kwaibatanidzwa nemazinga epamusoro enenzara mahormone ghrelin uye mashoma ezinga leptin - iyo mahormoni inoitisa kusimudzira kuzara.

Pamusoro pezvo, kurara asingasviki maawa masere pahusiku kwaive kwakabatana nehuremu hwemuviri wakakwira ().

Vavarira kusvina mukati kanokwana maawa masere pahusiku kuti chengetedza nzara yako uye uone njodzi yako yekudya zvakanyanyisa.

Pfupiso BED inogona kuve yakabatana nekuwedzera zviratidzo zvekushaya hope. Kurara kwakaratidzirwa kuchinjisa iwo mahormone anokanganisa nzara uye chishuwo.

11. Chengeta chikafu uye manzwiro magazini

Kuchengeta chikafu uye manzwi magazini anoteedzera zvaunodya uye manzwiro aunoita anogona kuva chishandiso chinoshanda. Inogona kubatsira kuona zvingangoita zvepfungwa uye zvekudya zvinokonzeresa uye kusimudzira hutano kudya tsika.

Chimwe chidzidzo muvanhu gumi nevasere chakaratidza kuti kushandisa chirongwa chepamhepo chekuzvibatsira icho chaisanganisira kuchengeta dhayari rekudya kwaibatanidzwa nezvidiki-zvataurwa zviitiko zvekunyanyisa kudya ().

Dzimwe ongororo dzinoverengeka zvakare dzinoratidza kuti kuteedzera kwaunodya kunogona kuve kwakabatana nekuwedzera uremu uye kubatsira kwenguva refu kurema manejimendi (,,).

Kuti utange, ingo tanga kurekodha zvaunodya uye nemanzwiro aunoita zuva rega rega uchishandisa bhuku kana app.

Pfupiso Zvekudya uye zvemagazini emagazini zvinogona kubatsira kuona zvinokonzeresa kugadzirisa matambudziko angangoitika Zvidzidzo zvinoratidza kuti kushandisa dhayari rekudya kunosanganisirwa nezvikamu zvidiki zvebinge kudya, pamwe nekuwedzera uremu.

12. Tsvaga munhu wekutaura naye

Kutaura neshamwari kana wezera rako kana iwe uchinzwa sekubhaikana kunogona kubatsira kudzikisira mukana wako wekudya zvakanyanya.

Chimwe chidzidzo muvachiri kuyaruka gumi nepfumbamwe vari kuita sleeve gastrectomy chakaratidza kuti kutendeseka rutsigiro rwemagariro rwakabatana nekushomeka kwekudya zvakanyanya ().

Chimwe chidzidzo mumadzimai zana nemakumi mashanu ane kufutisa chakawana kuti rutsigiro rwemagariro rwuri nani rwakabatanidzwa nekudzikira kudhakwa kwekudya zvakanyanya ().

Sisitimu yakanaka yekutsigira nzanga inofungidzirwa kuti ideredze kushushikana, izvo zvinogona kubatsira kudzikisira njodzi yako yekumwe kutsungirira kuita sekudya pamoyo (,).

Inotevera nguva iwe paunonzwa kuda kudya zvakanyanya, tora foni ufonere shamwari yaunovimba kana nhengo yemhuri. Kana iwe usina mumwe munhu wekutaura naye, kudya kusagadzikana manhare ekubatsira anowanikwa mahara.

Pfupiso Iyo yakanaka yemagariro rutsigiro system inogona kuve yakabatana nekudzikira kudhakwa kudya uye kusagadzikana.

13. Wedzera protein yako yaunodya

Kusimudza kudya kwako kweprotein-kwakapfuma zvekudya kunogona kukuchengetedza iwe uchinzwa kuzara uye kubatsira kudzora chishuwo chako.

Imwe ongororo muvanhu gumi nevapfumbamwe yakaratidza kuti kuwedzera mapuroteni kubva pa15% kusvika pa30% kwakakonzera kudzikiswa kwakakura kwehuremu hwemuviri uye mafuta, pamwe nekuderera kwezuva nezuva koriori inodyiwa neavhareji ye441 macalorie ().

Saizvozvowo, kumwe kuongorora kwakaratidza kuti kutevera kweprotein -kudya kunowedzera metabolism, inosimudzira manzwiro ekuzara, uye yakawedzera mazinga eglucagon-kunge peptide 1 (GLP-1), hormone inozivikanwa nekugona kwayo kudzvinyirira chishuwo ().

Edza kusanganisira imwe chete yakanaka sosi yeprotein - senge nyama, mazai, nzungu, mhodzi, kana bhinzi - muchikafu chega chega uye unakirwe neeprotein-snacks kana iwe uchinzwa nzara yekuchengetedza zvishuwo zviripo.

Pfupiso Kuwedzera kudya kwako kweprotein kwakaratidzwa kudzikisa kudya kwekoriori, kuwedzera manzwiro ekuzara, uye kuwedzera mwero weGLP-1, hormone inogona kubatsira kudzvinyirira kudya.

14. Ronga chikafu

Kuronga chikafu kunogona kubatsira kuve nechokwadi chekuti une zvigadzirwa zvine hutano paruoko kugadzirira kudya kunovaka muviri. Zvakare, kuyera masayizi echikamu uye nekuisa izvo zvakasara zvezvikafu kure zvinogona kukubatsira iwe kuti usakonzera kunwisa.

Muchokwadi, kumwe kuongorora mukati mevanhu vanopfuura makumi mana ezviuru kwakaratidza kuti kuronga kwekudya kwaibatanidzwa nekuvandudzwa kwehutano hwekudya uye zvakasiyana, pamwe nenjodzi yakaderera yekufutisa ().

Kuronga kwekudya zvakare kunoita kuti zvive nyore kunamatira kune yenguva dzose maitiro ekudya, ayo akave akabatanidzwa nekudzikira kwakawanda kwekudya binge kudya ().

Isa parutivi awa kana maviri vhiki imwe neimwe kuronga kunze kutenderera kwevhiki kwekudya kwako.

Pfupiso Kuronga kwekudya kwave kuchisanganiswa nekuvandudzwa kwehutano hwekudya uye zvakasiyana Izvo zvinogona zvakare kuita kunamatira kune yenguva dzose dhizaini dhizaini kuve nyore uye kuve nechokwadi kuti iwe une zvine hutano zvigadzirwa zviripo nguva dzese.

15. Tsvaga rubatsiro

Nepo marongero ari pamusoro achigona kubatsira, kazhinji chirongwa chekurapa chakagadzirwa nenyanzvi chinodiwa kuti ubatsire kukunda binging.

Kurapa kweBED kunogona kusanganisira mhando dzakasiyana dzerapi kana mishonga yekubatsira kubheta pasi pesimba uye kubata chero chinokonzera zvikonzero kana zviratidzo.

Kufungisisa maitiro ekurapa, iyo inonyanya kushanda fomu yekurapa, inoongorora kubatana pakati pemifungo yako, manzwiro, uye mapatani ekudya uyezve inovandudza matekinoro ekugadzirisa maitiro ako ().

Dzimwe mhando dzerapi dzinoshandiswa kurapa kudya kwakanyanya zvinosanganisira dialectical maitiro ekurapa, kurapa kwepfungwa, uye hunhu hwekuremerwa uremu kurapa ().

Mishonga yekudzvinyirira, antiepileptic zvinodhaka, uye zvimwe zvinokurudzira dzimwe nguva zvinoshandiswa kurapa BED, kunyangwe kutsvagurudza kwakanyanya kuchidikanwa kuti uongorore mhedzisiro yenguva refu yemishonga iyi (,).

Pfupiso Kufungisisa maitiro ekurapa kunoonekwa seyakanaka nzira yekurapa yekudya binge. Dzimwe mhando dzerapi uye mimwe mishonga inogona kushandiswa.

Chinokosha

BED chiitiko chinozivikanwa chepfungwa chinokanganisa mamirioni avanhu kutenderera pasirese.

Zvisinei, zvinokwanisika kuzvikunda nehurongwa hwakakodzera hwekurapa uye nekugadzirisa mararamiro ane hutano.

Chinyorwa cheMupepeti: Ichi chidimbu chakatanga kuburitswa munaGunyana 17, 2018. Chazvino chinyorwa chinyorwa chinoratidza kugadzirisa, uko kunosanganisira kuongororwa kwechiremba naTimothy J. Legg, PhD, PsyD.