Ukutya kweeholide kugxininisa kubantu abaninzi, kungekhona nje abo bafumana izifo ezidliwayo . Nangona kunjalo, umthendeleko weeholide akumele ube yinto engxaki. Ngokufanelekileyo kokucwangcisa kwangaphambili, iyakwazi ukulawulwa kwaye iyavuya.
Ukwakhiwa kokutya kweeholide kwandisa amathuba okutya okuphazamisekileyo. Bangaphi abantu baseMerika abachitha ixesha eliya phambili kwi-Thanksgiving bethanda okanye bevuya ngokutya ngokutya?
Inkcubeko yesidlo sokubonga iyenza ihambelane nenkohlakalo yokuthobela imveli . Abaninzi baphela baziva kakubi emva kweeholide. Landela iziphakamiso ezingezantsi ukunciphisa amathuba okuya kudla ngokugqithiseleyo:
- Yidla ngokuqhelekileyo ukukhokelela kweholide: Abantu abaninzi balindele iholide ngokunciphisa ukusetyenziswa kwabo ngaphambi kokutya kweeholide, kwezinye iimeko ngeentsuku eziliqela ezikhokelela kuyo. Bacinga ukuba kuba baya kudla kakhulu ngexesha lokutya, baya kuzama ukulondoloza iikhalori zosuku kwaye baye kwisidlo ngenxa yokulahleka. Kodwa oku kuba isiprofeto esizizalisayo. Xa umntu avumela ukukhokelela ekudleni, mhlawumbi umntu uya kudla ngokutya. Imizimba yethu kumaxesha amaninzi iya kulungelelanisa ngokufanelekileyo imizamo yokuthintela . Uphando lweeBab luye lwabonisa ukuba xa i-dieters iphazamiseka ekugxininiseni ekudleni kwabo, badla okungaphezu kwee-dieters. Ngoko, ukugwema ukutya ngokutya kweholide, yenza okungafaniyo nokuthintela: yidla ngokuqhelekileyo yonke imihla, kubandakanya isidlo sasemgangathweni kunye ne-snack emini. Ukuba awuyi kungena edilini lakho lokudlala, uzakukwazi ukwenza izigqibo ezinengqiqo nezifanelekileyo kwaye ugweme ukutya.
- Cwangcisa phambili ukuba udle isidlo esifanelekileyo: Ukuba unomdla wokutya okuphazamisekileyo, kunokunceda ukucinga ngesidlo ngaphambi kwexesha kwaye ucwangcise ngokuthe ngqo oko uya kudla. Imindeni idla ngokulandela imenyu yemveli efanayo ngonyaka - akulukhuni ukukulindela ukutya okuza kuhanjiswa kwaye kuqikelelwe isitifiketi esilungeleleneyo kuquka onke amaqela amakhulu okutya (isitashi, iprotheni, imifuno, iziqhamo, ubisi kunye namafutha). Cwangcisa isahluko esiqhelekileyo se dessert ngokunjalo. Imibhiyozo iyinxalenye yobomi - bayakuzonwabisa. Ukuba awuqinisekanga oko kuza kuba kwimenyu, cela umphathi ukuba uhlakulele isicwangciso. Ukuba kuyisitopu, yisela into oyakuyidla ngokutya.
- Yeka konke-okanye akukho nto yokucinga : Qaphela iingcamango zakho ezimnyama-kunye-ezimhlophe ngokutya kwaye uphendule. Abantu abaninzi banomdla wokuzila ngokuziphatha kwabo njengokuthi "bazintle" okanye "babi." Baqiqa ukuba ukuba bengenakukhawulela okanye "bekulungele," banokuyeka ukulawula konke ukulawula. Oku kukhethwa ngokunyanisekileyo oko kukukhuthaza ukutya okuphazamisekanga kunye nokuphuphuma kweeholide. Kungenxa yokuba iholide ayithethi ukuba kufuneka udle. Ziqhelise ukumodareyitha.
- Khumbula ukuba ungadla oku kutya kwakhona: Inkolelo yokuba iholidi yithuba elilodwa kuphela oya kukwazi ukufumana oku kudla kukuqinisa yonke ingqondo. Khumbuza ukuba lolu hlobo lokutya, ngelixa liqhelekileyo kwesi sihlandlo esikhethekileyo, lunokufunyanwa kaninzi kunoko. Ngokomzekelo, unokunandipha ulutsha olulandelayo. Unokuze ucele zokupheka kwaye wenze ezinye izitya ezikhethekileyo ngokwakho ngexesha elihluke ngokupheleleyo lonyaka.
- Yenza uhambo lokuqala lwee-buffets ngaphambi kokuba ufumane ukutya: ii- Buffets zinokuba nzima kakhulu kulabo abaneengxaki zokutya kunye nokutya okuphazamisekileyo. Isicwangciso esilungileyo kukuqala ukuhlonipha i-buffet ngaphandle kokuthatha ukutya. Unokujonga konke ukutya kwaye wenze izigqibo malunga nokuba uthathe ngaphandle kokulayisha ngaphezulu i-plate yakho. Ngokomzekelo, khetha iprotheni enye, isitashi esinye, njalo njalo. Yenza uphinde ugcwalise ipakethi enye eqhotyoshelweyo ukuze ulandelele inani lokutya. Ukubona konke ukutya oceba ukukutya kwisitya ngexesha elinye kuya kukunceda ulandelele ukuba udla kangakanani. Yenza okufanayo nge dessert; uhlolisise yonke i-dessert kuqala kwaye ukhethe enye okanye ezimbini ukuba udle, okanye ucinge ngamasampulu amancinci ambalwa.
- Zizenzele kwaye zime xa zizele: Zama ukuhamba, ukuyeka ixesha elide ukubeka ifom yakho phantsi nokusela isiselo. Ungaphinda ufune ukunciphisa utywala lwakho, njengokuba abantu abaninzi banelungelo lokondla emva kokusela. Namela ingqalelo yakho kunye nokuyeka phambi kokuba uzalise ngokupheleleyo. Ngamanye amaxesha kunzima ukuma xa udla ukutya okuthandayo. Khawukhumbule ukuziva udidekile xa usenza isigqibo sokuyeka ukutya into enomdla. Hlala ngomvakalelo kunokuba uyisuse ngokutya; kunokwenzeka ukuba iya kudlula embalwa imizuzu.
- Yivume ukuba kuyinto eqhelekileyo ukuzithoba ngeeholide : Imikhosi ifanele ifumaneke. Ukutya kweeholide yindlela yokudibanisa nabanye. Ukutya ngokugqithiseleyo ngexesha eliqhelekileyo liqhelekileyo kwaye akusayi kubachaphazela impilo yakho.
Ukutya kwiimeko zezenhlalakahle nezingaqhelekanga kunokubangela uxinzelelo kubantu abaninzi. Ukulandela iziphakamiso ezingentla kunokunceda uqinisekise iholide evuyayo.
> Umthombo:
> Fairburn, CG (2008). Iingxaki zengqondo kunye neengxaki zokutya . ENew York, NY: Guilford Press.