Kuyambira pachiyambi, tiyeni tiwone tanthauzo la chakudya chokwanira komanso momwe limakhalira mosiyana. Chilichonse chimamveka chophweka kwambiri. Ichi ndi njira yomwe sitikuthandizira komanso kuwerengera kosavuta kusankha zinthu zothandiza thupi lathu (ndi ndalama zoyenera), kutengera momwe mumamvera ndi njala. Zikumveka ngati njira yabwino kwambiri yotsatira, yomwe ingalole munthu kuti adzazidwe ndi chidziwitso ndi kuseka. Pali chilichonse padziko lapansi. Zikumveka bwino. Koma zonse sizophweka. Analankhula za izi ndi olga ovchinnikova - dokotala wa diefist-endocrinologist.
Mfundo zazakudya zamkati zili motere:
Pali pamene thupi limati muli ndi njala, ndipo imayimitsa mukadzaza. Osamachita chilichonse choletsedwa, chifukwa chipatso choletsedwa ndi chokoma. Ndiye kuti, ngati ndikufunadi, mutha kudya mbale iliyonse, kusangalala ndi kukoma komanso popanda kudziimba mlandu. Osayesetsa kukwaniritsa zonse mpaka kumapeto ndikusiya mbale yoyera, mverani. Sangalalani ndi chakudya, musadye popita, mgalimoto, panjira yopita kukagwira ntchito, kuthawa, kutsogolo kwa TV. Kafukufuku akuwonetsa kuti kanema wawayilesi pakudya umathandizira kuti chiwonjezeke. Dzilemekezeni nokha ndi thupi lanu. Tonse ndife osiyana, zochuluka m'mawonekedwe athu amagwiriridwa, ndipo si aliyense amene akuyenera kulemera makilogalamu 55 pamoyo wonse. Nthawi zonse werengani masewera, kungoyang'ana pang'ono, koma pamalingaliro anu, kuyesera kukonda masewera / kulimbitsa thupi, kusankha komwe mukufuna.
Alupts akuti sizikumveka kuuza ena zakudya komanso zomwe sizimakhala ndi tanthauzo - popeza chisangalalo. Kodi pali chifukwa?
- Ndinganene kuti magawano awa ndi ofunika kwambiri ndipo nthawi zambiri sizigwirizana kwenikweni. Tsopano pali zabodza zambiri pazomwe mungaganizire zolondola, koma sichoncho. Mwachitsanzo, tengani mafashoni pazopanga "osakhala ndi gluten", pomwe anthu osagwirizana kwambiri) amayamba kukana chakudya chokwanira: mkate, phala, chilichonse chomwe chili ndi gluten (tirigu, barele ndi Zogulitsa zonse zomwe zili).
Nthawi yomweyo, amatha kugwiritsa ntchito mphukira zamwambozi. Zinthu zopanda nzeru zimapezeka. Kuchokera pamalingaliro anga, pali zinthu zomwe zimakhala zolemera ndi zinthu zothandiza (mavitamini, minofu, osafunikira acids, komabe, ena ali ndi ufulu, chifukwa thanzi lathu lili osatsimikiziridwa ndi chinthu china kapena mbale ina, ndi mphamvu yosanjika.
Tikamachita zinthu zosayenera komanso kufufuza, phindu la mphamvu zamphamvu ndi:
Sakakamiza munthu zoletsa zilizonse. Sizibweretsa "kusintha" pamiyeso, mosiyana ndi zakudya. Sizimayambitsa kugwiriridwa ndi kupembedza, komanso kuvutikanso, mosiyana ndi zakudya. Sizimabweretsa kusokonezeka kwa zakudya, monga anorexia, zodyera kwambiri (magawo azodya chakudya chochuluka (magawo ambiri amadya chakudya chochuluka) ndi bulimia.
Zovuta (kuti mubweretse izi mogwirizana) mu Infoutive Komanso:
Ngakhale kafukufuku akuwonetsa kuti ana aang'ono amadziwa momwe angamvere njala ndi kukweza, sadzawanyenga, ngati akufuna kudya, ndipo safuna kuti akasafune. Komabe, si onse achikulire omwe angachite monga viluo. Pali zifukwa zambiri zochitira izi: Zakudya Zakudya zokhazikika kuyambira ndili mwana, zomwe zinakulirakulira m'njira zomwe sizingatheke kusiya chilichonse chomwe chakhalapo, kupsinjika kwake, kufulumira.
M'malingaliro a izi, ndikofunikira kuti tisakakamize ana pogwiritsa ntchito mphamvu, osasamala kuti ndikofunikira kusiya mbale yoyera. Ndipo mfundo yofunika kwambiri: Ngati mwana ali ndi kulemera kwapadera kale m'masiku asukulu, mwayi wa ma kilogalamuyo umakwera kwambiri.
Ndizomveka kumvetsetsa momwe mankhwala ovomerezeka amagwirira ntchito mankhwala osokoneza bongo.
- Funso lovuta. Sindikudziwa kuti, ndikungotchula mfundo zazakudya wamba, ndingathe, ndi kuthekera kambiri, kuwathandiza kuchepetsa kunenepa. Ndikhulupirira kuti kuchepetsa thupi ndibwino kugwiritsa ntchito njira zowerengera bwino nambala ndi mtundu wa chakudya.
Ndipo anthu omwe ali ndi kulemera kwabwinobwino, ndipo moyenera kumamva bwino kotero kuti amafunikira, kulemera kwawo kumakhala kokhazikika kwazaka zambiri. Chizindikiro chomwe chopatsa thanzi ndi choyenera kwa inu, ndi chokhazikika, cholemera bwino kwa nthawi yayitali.
Tiyenera kumvetsetsa kuti mtundu wamtunduwu ndi woyenera kwa anthu omwe amadziwa bwino nyama zawo ndipo amawona kuti amafunikira panthawi inayake. Ndipo pali anthu ochepa oterowo. Monga lamulo, anyamata awa akhala akuzolowera kukonda zinthu zokonda, amawakonda moona mtima, nthawi zina amatha kudya ndi keke ndi keke, koma ambiri saladi omwe ali ndi chikondwerero zambiri , ndipo ngati zingatheke kusankha pakati pa bun ndi alder, kuvota kwa wachiwiri.
- Sindinakumane ndi zitsanzo kuti munthu yemwe ali ndi vuto lalikulu kwambiri amapeza kuchepa kwa zakudya zomwe zingachitike. Mwinanso, malongosoledwe awa ndi awa: Ngati kulemera kwake kuli kale kuposa zomwe talimbikitsidwa, zikutanthauza kuti kuganiza sikugwira ntchito bwino.
Zosasangalatsa kwambiri, koma nthawi zambiri zoperewera zakudya zimatanthauziridwa molakwika ngati mwayi wodya chilichonse nthawi iliyonse masana ndi usiku.
- sizikugwirizana. Ndikofunikira kumvetsetsa kuti maswiti komanso makeke nthawi 23:50 sakhala ndi chakudya, koma kudya kwambiri usiku.
Adpts a intorive atcheru amafotokozedwa m'lingaliro kuti anthu samazindikira kuti ali ndi njala ndi zakudya zina.
- Ndikuganiza kuti kutchulidwa kwanjala komanso kosavuta kwa njala pomwe akumana ndi zakudya ndi chizindikiro chodziwikiratu kuti chakudya ichi sichikuyenera kukwaniritsa. Ntchito ya mankhwala a chakudya ndikusankha mphamvu m'njira yoti munthu akhale womasuka pa caloric zomwe zimachepetsedwa, chifukwa ndizosatheka kumatigwiritsa ntchito kwa nthawi yayitali ngati akupatsani kuvutika tsiku ndi tsiku.
Amati izi zili bwino za psychology. Koma, ndikuganiza kuti zonse zili limodzi limodzi. Kunena za kusankha kwa zinthu, kusangalala ndi chakudya, osaletsa chilichonse - ndichabwino kwambiri komanso m'maganizo omasuka. Komabe, ndikofunikira kumvetsetsa kuti izi siziletsa kufunika kopeza chidziwitso chokhudza ntchito yathu komanso zinthu zabwino zomwe zimapindulitsa pa izi.
Nthawi zambiri ndimakumana ndi zochulukirapo ziwiri: anthu, zaka zoposa 20 mpaka 15, omwe amangokhala otanganidwa ndi zakudya zoyenera komanso kupanga zinthu zodziwika bwino kwa anthu, monga kusankha ndi kukonzekera kwa zinthu, mu chipembedzo chachikulu chomwe chili ndi malamulo ambiri. Izi sizingatheke kwathunthu ndi sayansi.
Pali zinthu zonse zachiwiri pomwe anthu samangoganiza za zomwe zimadyedwa, ndipo maziko a zakudya zawo ndi chakudya (Batoni, mbatata), amadyera ndi zipatso sizigwiritsidwa ntchito konse. Mu mawonekedwe achakudya chotere, palibe kuzindikira kwenikweni.
Funso lofunika ndilakuti: Kodi mungamvetsetse zomwe mukufuna kudya?
- Kukonzekera kudya zakudya kapena kulamula chilichonse ku cafe, ndimayesetsa kuwunika ngati chakudya chomwe mukufuna chikuphatikizidwa mu mbale yomwe mukufuna (makamaka osasekani, ndi mbalame kapena nsomba (ndiye nsomba), Mavitamini ndi fiber), komanso zothandiza chakudya (chimanga, rye mkate woyera kapena mkate woyera wokhala ndi chinangwa chotere, ndikudziwa kuti sindikhala chokoma, komanso chothandiza.
Kwa iwo omwe akufuna kuphunzira kuwongolera malingaliro awo, pali mfundo zitatu:
Osathamangira mukamadya. Osamaonera TV mukamadya. Osati kuchokera ku chisoni kapena kusungulumwa.
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