23 Zvinhu Zvakareruka Iwe Unogona Kuita Kurega Kudya Zvakawanda

Zvemukati

• 1. Bvisa zvinovhiringidza
• 2. Ziva chikafu chako chinokonzera
• 3. Usarambidze kudya kwese kunodikanwa
• 4. Ipa volumetrics muedzo
• 5. Dzivisa kudya kubva mumidziyo
• 6. Deredza kunetseka
• 7. Idya zvekudya zvine fiber
• 8. Idya nguva dzose kudya
• 9. Chengeta bhuku rezvokudya
• 10. Idya neshamwari dzakafanana
• 11. Zadza upuroteni
• 12. Dzikamisa shuga yako muropa
• 13. Zvishoma nezvishoma
• 14. Tarisa zvaunonwa doro
• Ronga mberi
• 16. Chinja zvinwiwa zvine shuga nemvura
• 17. Tarisa mukati mako
• 18. Dhiraina dhayeti mafungiro
• 19. Regedza tsika dzekare
• 20. Idya mafuta ane hutano
• 21. Chengetedza zvinangwa zvako mupfungwa
• 22. Tsvaga rubatsiro kana zvichidikanwa
• 23. Dzidzira kudya zvine pfungwa
• Chinokosha

Kudya zvakawandisa mune imwechete kugara kana kutora macalorie akawanda mukati mezuva zvojairika maitiro ayo angave akaoma kuputsa.

Uye nepo vamwe vanhu vachiona maitiro aya setsika dzinogona kutyorwa, vanogona kuratidza kusagadzikana kwekudya mune vamwe.

Nekufamba kwenguva, kudya chikafu chakawandisa kunogona kutungamira mukuwedzera huremu uye kuwedzera mukana wekuva nechirwere chisingaperi, chakadai seshuga kana chirwere chemwoyo.

Kunyangwe uine dambudziko rekudya, kutyora danho rekudya zvakanyanya kunogona kunetsa. Zvisinei, mamwe maitiro anogona kubatsira.

Iwo matipi makumi maviri nematatu pazasi anopa pekutanga kuti uderedze kudya kwakanyanya.

1. Bvisa zvinovhiringidza

Kunyangwe iri kushanda kubudikidza masikati pamberi pekombuta kana kukosora machipisi uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchiona paTV yaunofarira, kudya uchidzongonyedzwa chiitiko chinowanzoitika kuvanhu vazhinji.

Nepo tsika iyi ingaite senge isingakuvadzi, inogona kupa kudya kwakanyanya.

Kuongororwa kwezvidzidzo makumi maviri nemana zvakaona kuti kutsauswa panguva yekudya kwakaita kuti vanhu vadye macalorie pakudya ikoko. Zvakavaitisawo kuti vadye chikafu chakawanda mumasikati, zvichienzaniswa nevanhu vakateerera chikafu chavo vachidya ().

Pfupiso Ita nhamburiko yekudzima kana kubvisa zvinokanganisa zvinogona kunge mafoni, makomputa, uye magazini. Kuisa pfungwa pakudya kwako panguva yekudya kunogona kubatsira kudzivirira kudya zvakanyanya.

2. Ziva chikafu chako chinokonzera

Kunongedzera izvo zvikafu zvinogona kukonzeresa kudya zvakanyanya uye kuzvidzivirira kunogona kubatsira kudzikisira mikana yekudya zvakanyanya.

Semuenzaniso, kana ice cream ingangokonzeresa kudhakwa kana chikamu chekudya zvakanyanya, ipfungwa yakanaka kurega kuichengeta mufiriji. Izvo zvakanyanya kuomarara kuwana chimwe chinhu, kushoma mukana iwe kuve wekudya zvakanyanya chikafu icho.

Kugadzirira sarudzo dzakasarudzika seapuro yakatemwa nepeanut butter, hummus uye veggies, kana musanganiswa wemugwagwa wakagadzirwa unogona kukurudzira sarudzo dziri nani kana uchidya.

Rimwe zano rinobatsira nderekuchengeta chikafu chisina hutano senge machipisi, zvihwitsi, uye makuki zvisingaonekwe saka hapana muyedzo wekutora mashoma kana uchifamba kupfuura iwo.

Pfupiso Ziva izvo zvisina hutano chikafu chinokonzeresa kudya zvakanyanya. Vachengetedze vasiri pamba kana kure nekuona, uye ita sarudzo dzine hutano dzive nyore kuwana panzvimbo.

3. Usarambidze kudya kwese kunodikanwa

Kudzivirira kudya mapatani anobvisa akawanda ezvako aunofarira zvekudya kungaite kuti iwe unzwe kushayikwa, zvinogona kukutungamira kunwisa pazvirambidzo zvinobatwa.

Kudya kunoisa pfungwa pazvinhu zvizere, zvisina kugadzirwa zvekudya zvinogara zviri nani, asi kugadzira mukana wekurapwa pane imwe nguva kune hutano hwakanaka.

Kupika kuti usambove ne ice cream yakawanda, chidimbu che pizza, kana chimedu chokoreti zvakare hazvisi zvechokwadi kuvanhu vazhinji.

Izvo zvakati, mune zvekudya kupindwa muropa, munhu angangoda kurega zvachose chikafu chinokonzera. Muchiitiko ichi, ipfungwa yakanaka yekuwana zvinotsiva zvine hutano zvinogutsa.

Tarisa pakupa muviri wako nechikafu chine utano, chinovaka muviri uchizvipa rusununguko rwekunakidzwa nekunakidzwa pano nepapo.

Pfupiso Kudya mapatani akanyanya kudzvinyirira kunogona kutyaira mabinges. Kiyi yekudyidzana, kudya kunovaka muviri ndekwekutarisa pakudya zvakakwana, zvisina kugadzirwa chikafu nguva zhinji uchibvumira kurapwa pano nepapo.

4. Ipa volumetrics muedzo

Volumetrics inzira yekudya inotarisa pakuzadza yakaderera koriori, yakakwira fiber chikafu senge isiri-starchy miriwo.

Kudya chikafu chakaderera mumacalorie uye chakakwira fiber uye nemvura usati wadya kunogona kukubatsira kuti unzwe kuguta, izvo zvinogona kudzikisira kudya kwakanyanya.

Mienzaniso yezvakanaka-zvine hunyanzvi chikafu zvinosanganisira mazambiringa, saridhi magidhi, broccoli, bhinzi, matomatisi, uye yakaderera-sodium muto.

Kudya saradhi hombe kana mbiya yakaderera-sodium, muto-wakavakirwa muto usati wadya uye kudya kwemanheru inogona kuve nzira inoshanda yekudzivirira kudya zvakanyanya.

Pfupiso Shandisa iyo volumetrics nzira yekudya - zadza pane hutano, yakaderera-koriori, yakakwira-fiber chikafu kubatsira kusimudzira kunzwa kuzere.

5. Dzivisa kudya kubva mumidziyo

Kudya machipisi muhombodo, ice cream kunze kwekatoni, kana kutora kunze kubva mubhokisi kunogona kutungamira mukudya chikafu chakawanda kupfuura chinokurudzirwa sehukuru hwekushumira.

Panzvimbo iyoyo, govera saizi imwechete yekushandira mundiro kana mundiro kuti ubatsire kudzora huwandu hwemacalorie aunodya mune imwechete.

Shandisa zviyero zvekuyera kudzidzisa ziso rako pane izvo zvakajairwa chikamu chinofanira kutaridzika semhando dzakasiyana dzechikafu.

Pfupiso Panzvimbo pekudya chikafu chakatwasuka mupakeji, chigaye mumudziyo. Edza kuyera saizi yakakodzera yekushandira kuti ubatsire kudzidzisa ziso rako kuti uone kuwanda kwechikafu chinokurudzirwa seyakaenzana chikamu.

6. Deredza kunetseka

Kushungurudzika kunogona kutungamira mukudya zvakanyanya, saka zvakakosha kutsvaga nzira dzekudzora huwandu hwekushushikana muhupenyu hwako hwezuva nezuva.

Kushushikana kusingaperi kunokwidza huwandu hwecortisol, hormone inowedzera chishuwo. Zvidzidzo zvakaratidza kuti kushushikana kunogona kutungamira mukunyanyisa, kuwedzera nzara, kudya zvakanyanya, uye kuwedzera uremu ().

Kune nzira dzakawanda dzakareruka dzekudzora kushushikana kwemazuva ese. Funga kuteerera mimhanzi, kurima gadheni, kurovedza muviri, kana kuita yoga, kufungisisa, kana maitiro ekufema.

Pfupiso Kushungurudzika kunogona kutungamira mukudya zvakanyanya, saka kudzikisira kushushikana muhupenyu hwako hwezuva nezuva imwe nhanho yakakosha yekudzora kunyanyisa.

7. Idya zvekudya zvine fiber

Kusarudza chikafu chakapfuma nefibre, senge bhinzi, miriwo, oats, uye michero, zvinogona kubatsira kuti muviri wako unzwe kugutsikana kwenguva yakareba uye kudzikisira shungu yekudya zvakanyanya.

Semuenzaniso, kumwe kuongorora kwakaratidza kuti vanhu vaidya oatmeal ine fiber-yakawanda pakudya kwemangwanani vainzwa kuzara uye vaidya zvishoma masikati pane avo vaidya chibage chemangwanani ().

Kudya pane nzungu, kuwedzera bhinzi pasaradhi yako, uye kudya miriwo pakudya kwese kunogona kubatsira kudzikisa huwandu hwechikafu chaunodya.

Pfupiso Wedzera zvekudya zvine fiber-zvakanyanya kune chako chikafu kuti muviri wako unzwe kugutsikana kwenguva yakareba. Zvidzidzo zvinoratidza izvi zvinogona kubatsira kudzikisira shungu yekunyanyisa.

8. Idya nguva dzose kudya

Kana vachiedza kudzikisa huremu, vanhu vazhinji vanocheka chikafu netarisiro yekuti ichadzora huwandu hwemacalorie avanotora.

Kunyangwe izvi zvichizoshanda mune dzimwe nguva, sekutsanya kwenguva pfupi, kudzora chikafu kunogona kukonzera kuti udye zvimwe mumashure mezuva.

Zvidzidzo zvakaratidza kuti kudya kazhinji mukati mezuva rese kunogona kudzikisira nzara uye kuwanda kwekudya ().

Semuenzaniso, vamwe vanhu vanogona kusvetuka masikati kuti vadzikise macalorie, vongozviwana vachinyanya kudya pakudya. Zvisinei, kudya kudya kwemasikati kwakaringana kunogona kubatsira kudzikisira mikana yekudya zvakanyanya mushure mezuva ().

Pfupiso Kusvetuka chikafu kunogona kukonzera kuti iwe udye zvimwe mushure mezuva. Panzvimbo iyoyo, tarisa pakuchengeta muviri wako uchinzwa kugutsikana nekudya kudya kwakaringana kwakagadzirwa nezvikafu zvese.

9. Chengeta bhuku rezvokudya

Kuchengeta izvo zvaunodya mudhayari rekudya kana nharembozha zvinogona kubatsira kudzikisira kudya kwakanyanya.

Ongororo zhinji dzakaratidza kuti kushandisa nzira dzekuzviongorora -kwako sekuchengeta diary yezvokudya kunogona kubatsira kudzikira ().

Uyezve, kushandisa chinyorwa chezvekudya kunogona kubatsira kuona mamiriro ezvinhu uye zvinokonzeresa zvemupfungwa zvinopa kudya kwakanyanya, pamwe nezvikafu zvinokonzeresa kudya zvakanyanya.

Pfupiso Zvidzidzo zvakaratidza kuti kuteedzera kwako kudya kwaunodya kunogona kukubatsira kuonda. Izvo zvakare zvinokubatsira iwe kuti uwedzere kuziva ako maitiro.

10. Idya neshamwari dzakafanana

Sarudzo dzekudya dzevamwe vaunodya navo dzinogona kuve nemhedzisiro huru pakudya kwako pane zvaunofunga.

Dzidzo dzakawanda dzakawana kuti sarudzo dzevanhu dzekudya dzinokanganiswa zvakanyanya nevanhu vavanodya navo.

Vanhu vanogona kudya zvikamu zvakafanana neizvo zvevamwe vavanodya navo, saka kudya kunze neshamwari dzinodya zvakawandisa kunogona kuita kuti vadye zvakare ().

Uyezve, zvidzidzo zvakaratidza kuti munhu anonyanya kuda kuraira zvisina kunaka sarudzo kana wavanodyidzana naye ().

Kusarudza kudya nemhuri uye shamwari vane zvinangwa zvehutano zvakafanana zvinogona kukubatsira kuti urambe uri munzira uye udzikise mikana yako yekudya zvakanyanya.

Pfupiso Une waunosarudza kudya naye anogona kukanganisa sarudzo dzako dzekudya. Edza kudya nevanhu vanodawo kudya zvine hutano muzvikamu zvine mwero.

11. Zadza upuroteni

Mapuroteni anobatsira kuchengetedza muviri wako kuzere zuva rese uye anogona kudzikisira chishuwo chekudya zvakanyanya.

Semuenzaniso, kudya yakakwira mapuroteni kudya kwekuseni kwave kuchiratidzwa kudzikisira nzara uye kunonoka mumashure mezuva ().

Kusarudza mapuroteni-akapfuma emangwanani semazai anoderera kudzikisa nhanho dze ghrelin, hormone inokurudzira nzara ().

Kuwedzera mapuroteni akakwirisa senge yogati yechiGreek kune zvaunojaira zvinogona zvakare kubatsira iwe kudya zvishoma mukati mezuva rese uye kuchengetedza nzara iri pasi pesimba ().

Pfupiso Kudya mapuroteni-akapfuma chikafu kunogona kubatsira kupedza nzara uye zvishuwo. Kutanga zuva neeprotein yakakwirira mangwanani emangwanani kunogona zvakare kubatsira kurwisa nzara mumashure mezuva.

12. Dzikamisa shuga yako muropa

Kudya chingwa chena, makuki, zvihwitsi, uye mamwe ma carbs ane yakakwira glycemic indexes zvinogona kukonzera mashuga eropa kuwanda, nekudonha nekukurumidza.

Uku kuchimbidzika kweshuga yeropa kuyerera kwakaratidzwa kukurudzira nzara uye kunogona kutungamira mukudya zvakanyanya ().

Kusarudza chikafu chine yakaderera glycemic indexes kunobatsira kudzivirira shuga yeropa spikes uye kunogona kudzora kudya zvakanyanya. Bhinzi, oats, uye mupunga wakasvibira zvese zvakanaka sarudzo.

Pfupiso Idya chikafu chinobatsira kuchengetedza huwandu hweshuga yeropa. Chikafu chepamusoro-glycemic kunge zviwitsi uye chena chingwa zvinogona kuita shuga yeropa spike yobva yadonha, izvo zvinogona kutungamira mukunyanyisa kudya. Pane kudaro, sarudza zvekudya zvakaita bhinzi, oats, uye mupunga wakasviba.

13. Zvishoma nezvishoma

Kudya nekukurumidza zvakanyanya kunogona kukonzera kudya kwakanyanya uye kunotungamira mukuwedzera uremu nekufamba kwenguva.

Kudya-kunonoka-kudya kunosanganisirwa nekuwedzera kuzadza uye kudzikira kwenzara uye kunogona kushanda sechishandiso chinobatsira kudzora kunyanyisa kudya).

Kutora nguva yekunyatso kutsenga chikafu kwakaratidzirwawo kudzora kwese kudya kwekudya uye kuwedzera manzwiro ekuzara ().

Pfupiso Kutarisa pakudya zvishoma zvishoma uye kutsenga chikafu zvakaringana kunogona kukubatsira iwe kuona zviratidzo zvekuzara uye kuderedza kudya zvakanyanya.

14. Tarisa zvaunonwa doro

Kunwa doro kunogona kukonzera kudya kwakanyanya nekuderedza kuzvidzora uye kukurudzira kuda kudya (,).

Kunyangwe kuve nekunwa kana maviri uine chikafu kazhinji hakuzove nemhedzisiro yakakura, kuve nezvakawanda zvinwiwa mukugara kumwe kunogona kutungamira kune akawedzera nzara.

Imwe ongororo yakawana kuti vadzidzi vepakoreji vanonwa zvinwiwa zvishanu kana zvishanu panguva imwe chete kanopfuura kamwe pasvondo vaiwanzo kunyanyisa kudya mushure mekunwa, zvichienzaniswa nevadzidzi vanonwa rimwe kana maviri zvinwiwa panguva ().

Kucheka kunwa doro inogona kunge iri nzira yakanaka yekudzora kunyanyisa kudya.

Pfupiso Zvidzidzo zvinoratidza kuti kunwa zvinwiwa zvakati wandei kunogona kutungamira mukunyanyisa. Pane kudaro, namatira pane chimwe chete kana zviviri zvinwiwa, kana kurega kunwa doro zvachose.

Ronga mberi

Kuva usina kugadzirira kana nzara ikarova zvinogona kuita kuti zvive nyore kuti iwe uchaita sarudzo dzakashata dzekudya dzinogona kutungamira mukunyanyisa kudya.

Kutenga chikafu uye zvinwiwa paminiti yekupedzisira kubva kumaresitorendi kana delis kunowedzera mukana wekuita sarudzo dzisina hutano uye kudya zvakanyanya.

Panzvimbo iyoyo, chengetedza zvekudya zvine utano paruoko, kurongedza kudya kwemasikati-zvakabikwa, uye isa firiji nezvisarudzo zvine hutano zvekugadzirira kudya kwemanheru kumba.

Aya marongero anogona kubatsira kudzikisa kunyanyisa kudya. Uyezve, kugadzira kudya kwakawanda kumba kunogona kuchengetedza mari uye nguva.

Pfupiso Kunyanya kugadzirira iwe kudya zvakanaka, kashoma kuti iwe uwedzere kudya. Chengeta firiji uye pantry zvakazara zvine hutano, zvekuzadza chikafu.

16. Chinja zvinwiwa zvine shuga nemvura

Kunwa zvinwiwa zveshuga sesoda uye muto zvinogona kutungamira mukuwedzera uremu uye kuwedzera njodzi yezvimwe zvirwere zvakaita seshuga ().

Zvidzidzo zvakaratidza kuti kunwa zvinwiwa zvinotapira pamwe nekudya kunogona kuve kwakabatana nekudya zvakare.

Kuongororwa kwezvidzidzo gumi neshanu kwakawana kuti vanhu vakuru vanonwa zvinwiwa zvinotapira neshuga nezvikafu vakadya chikafu chinopfuura 7.8% kupfuura vanhu vakuru vanonwa mvura nezvikafu ().

Kusarudza mvura kana seltzer isina kutapira pamusoro pezvinwiwa zvinotapira zvinogona kubatsira kudzikisira kudya kwakanyanya.

Pfupiso Dzivisa zvinwiwa zvine shuga. Izvo zvakabatanidzwa kune yakawedzera njodzi yeshuga uye zvimwe zvirwere uye inogona kuve yakabatana nekudya zvakanyanya. Imwai mvura pachinzvimbo.

17. Tarisa mukati mako

Kunyanyodyisa mukushaya nzara kunogona kuve chiratidzo chekuti chimwe chinhu chakadzika chiri kuitika.

Kushungurudzika uye kusurukirwa zvinhu zviviri zvakajairika izvo zvakabatana nechishuwo chekudya zvakanyanya (,).

Neraki, kutora zvimwe zviito kunogona kubatsira. Semuenzaniso, edza kutora chiitiko chitsva chinonakidza. Zvinogona kubatsira kudzivirira kufinhwa uye kutsauka kubva pakuda kubhenekera.

Zvakare, kushandisa imwe nguva kufunga nezve izvo zvinokonzeresa kudya zvakanyanya kunogona kubatsira kuona mhando yerubatsiro rwekutsvaga. Kana kushushikana uye kushushikana zviri izvo zvinopa, kuwana kurapwa kwakaringana kubva kune nyanzvi yehutano hwepfungwa kunogona kubatsira mukuderedza kudya zvakanyanya.

Munhu wese akasiyana, saka zvakakosha kuti uwane chirongwa chakakodzera chekurapa pane zvaunoda.

Pfupiso Funga nezve manzwiro panguva dzezvikamu zvekudya zvakanyanya uye utsvage rubatsiro kugadzirisa izvo zviri kuseri kwehunhu. Kushungurudzika uye kufinhwa zvikonzero zviviri zvakajairika. Nyanzvi yehutano hwepfungwa inogona kupa nhungamiro.

18. Dhiraina dhayeti mafungiro

Kudya kwefashoni pamwe hakungakubatsire iwe kurega kunyanyisa mukufamba kwenguva. Pfupi-yenguva, kudya kunodzivirira kunogona kutungamira kukurumidza kurasikirwa uremu, asi kazhinji hazvigone uye zvinogona kukumisira kukundikana.

Pane kudaro, ita kwenguva yakareba mararamiro ehupenyu anosimudzira hutano uye hutano. Ndiyo nzira yakanakisa yekugadzira hukama hwakaringana nechikafu uye kudzivirira tsika senge kudya zvakanyanya.

Pfupiso Panzvimbo pekuenda pane zvekudya zvefad kudzora kudya zvakanyanya, tsvaga nzira inoenderera yekudya iyo inovaka muviri wako uye inobatsira kuti isvike hutano hwakakwana.

19. Regedza tsika dzekare

Tsika dzinogona kunge dzakaoma kuputsa, kunyanya kana dzichisanganisira chikafu.

Vanhu vazhinji vanopinda munzira dzakanaka, sekudya kudya kwemanheru pamberi peTV kana kuva nembiya ye ice cream manheru ega ega.

Zvinogona kutora nguva kuti uone maitiro asina hutano anotungamira mukunyanyisa uye nekutsiva iwo matsva, maitiro ane hutano, asi zvakakodzera kukosha.

Semuenzaniso, zviite chinangwa chekudya patafura yemanheru pane pamberi peTV, kana kutsiva ndiro yehusiku ye ice cream nekapu inopisa yetii. Uku kutsiviwa kuchave kuita kwakanaka tsika nekufamba kwenguva.

Pfupiso Ziva tsika dzisina hutano uye zvishoma nezvishoma dzitsiva nehunhu, hunhu hwakanaka.

20. Idya mafuta ane hutano

Kunyangwe chikafu chakakora kazhinji chichiwanzobatanidzwa nekurema uye kudya zvakanyanya, kusarudza chikafu chine mafuta ane hutano kunogona kukubatsira iwe kudya zvishoma.

Ongororo dzinoverengeka dzakaratidza kuti vanhu vakuru vanodya mafuta akawandisa, kudya kwakaderera kwecarb havana nzara maawa 3-4 mushure mekudya uye vanorasikirwa nehuremu hwakawanda nekufamba kwenguva, zvichienzaniswa nevanhu vanodya kudya kwakanyanya mu carbs uye kwakaderera mumafuta (,).

Kuwedzera mafuta ane hutano seavocado, nzungu, mhodzi, mabutiri emuti, uye maorivhi kuchikafu chako zvinogona kukubatsira kuti unzwe kugutsikana mushure mekudya uye kuderedza kudya zvakanyanya.

Pfupiso Edza kuwedzera mamwe mafuta ane hutano pakudya kwako. Zvidzidzo zvakaratidza kudaro zvinogona kukubatsira kuti unzwe kuzara mushure mekudya uye kurasikirwa nehuremu nekufamba kwenguva.

21. Chengetedza zvinangwa zvako mupfungwa

Kuisa zvipfupi- uye zverefu-zvenguva zvibodzwa uye kutaura nezvazvo kazhinji zvinogona kukubatsira iwe kuramba uri munzira uye kudzikisira shungu yekunyanyisa.

Kuziva chikonzero chekukunda kudya kwakanyanya uye kuti kudya kwakanyanya kuri kukutadzisa sei kusvika kune hutano hwako nehutano hwakanaka zvinogona kukukurudzira kuti ushandire kutanga nzira nyowani dzekudya.

Kunyora pasi zvinokurudzira zvinyorwa uye kuzvisungirira munzvimbo dzakakurumbira dzakatenderedza nzvimbo yako yekugara zvinogona kubatsira kukurudzira iwe kunamatira kuchirongwa zuva rese.

Pfupiso Ziva yakatarwa pfupi- uye yakareba-nguva yekudya zvibodzwa uye utaure kwavari kazhinji. Zvinogona kutove zvinobatsira kuisa zvinokurudzira zvinokomberedza imba yako.

22. Tsvaga rubatsiro kana zvichidikanwa

Zvakakosha kusiyanisa kudya kwakanyanya kubva pakudhakwa kwekudya kusagadzikana (BED).

Binge kudya kusagadzikana (BED) inozivikanwa neiyo Kuongorora uye Statistical Chinyorwa cheMapfungwa Kushushikana(DSM-5) sedambudziko repfungwa. Izvi zvinoreva kuti mumwe munhu ane BED angangoda kurapwa kubva kuchikwata chevashandi vekurapa kuti vakunde.

BED inoratidzirwa nezvinoenderera mberi zvikamu zvekudya huwandu hukuru hwechikafu nekukurumidza zvakanyanya kusvika padanho rekusagadzikana, kunyangwe vasina nzara. Mushure mekudhakwa, munhu anogona kunzwa kunyara kana mhosva kutenderedza hunhu.

Inobata mamirioni avanhu pasirese uye ndiyo yakajairika chirwere chekudya muUnited States ().

Kana iwe uchinzwa kuti iwe unogona kunge uine BED, zvakakosha kuti uwane rubatsiro. Taura nemupi wako wezvehutano nezve sarudzo dzekurapa.

Pfupiso Kana iwe uchigara uchidya zvakanyanya kuwanda kwechikafu, kushaya kudzora, uye kunzwa kunzwa kwekuzvipa mhosva, unogona kunge uine binge yekudya kusagadzikana uye unofanirwa kutsvaga rubatsiro rwehunyanzvi.

23. Dzidzira kudya zvine pfungwa

Kugamuchira kufunga kwekudya nzira ndeimwe yedzakanakisa nzira dzekudzivirira kunyanyisa kudya.

Iyo tsika yekufunga kwekudya inosimbisa kukosha kwekutarisa pane iyo nguva uye nekuziva mifungo, manzwiro, uye pfungwa paunenge uchidya chikafu.

Ongororo zhinji dzakaratidza kuti kudya zvine njere inzira inoshanda yekudzora kudhakwa maitiro, kudya zvakanyanya, uye kudya kwemanzwiro ().

Kudya zvishoma zvishoma, kutora zvishoma, kutsenga zvakanyatsonaka, kuziva pfungwa dzako, uye kuonga chikafu zvese zviri nyore maitiro ekufunga kuti ubatanidze mune yezuva nezuva maitiro.

Pfupiso Muitiro wekufunga kwekudya wakaratidzirwa kubatsira kudzikisira kudya kwemaitiro. Kudya zvine hungwaru kunotarisa pakuziva mafungiro ako uye pfungwa paunenge uchidya.

Chinokosha

Vanhu vazhinji vanonetseka nekunyanyisa.

Neraki, pane nzira dzekuvandudza tsika dzekudya uye kukurira kusagadzikana kwekudya.

Vashandi vezvehutano sevanyanzvi vezvepfungwa, vanachiremba, kana vezvokudya vakanyoreswa vanogona zvakare kupa kuraira uye nhungamiro yekukubatsira kuti udzokere munzira.

Kunyanyisa kudya kunogona kuva tsika yakaoma kuputsa, asi iwe unogona kuzviita. Shandisa aya matipi senzvimbo yekutangira kuti ubatsire kutanga tsika nyowani, ine hutano, uye ita chokwadi chekutsvaga rubatsiro rwehunyanzvi kana uchichida.

Chinyorwa cheMupepeti: Ichi chidimbu chakatanga kuburitswa muna Kubvumbi 16, 2018. Chazvino chinyorwa chinyorwa chinoratidza kugadzirisa, uko kunosanganisira kuongororwa kwechiremba naTimothy J. Legg, PhD, PsyD.