Ukuyeka ukutshaya kuyinto enzima ukuyenza, kodwa kuyisinyathelo esibalulekileyo ekuthathweni kwempilo yakho nokunciphisa ingozi yomhlaza wamaphaphu kunye nesifo senhliziyo. Ukwenza utshintsho oluthile kwizinto ozidlayo kunokunceda ukwenza inkqubo ibe lula.
Ukuhlola Iimpawu Zakho Zokudla
Ukucoca ukutya okungenakulungileyo kungabonakala kuwumsebenzi oqaqambileyo wokuthabatha ngoxa uyeka ukubhema, kodwa ekubeni ukutshaya, ukuthanda ukutya kunye nemikhwa ehambisanayo kuqhelekileyo, kuthatha ixesha lokugxila kwizinto ozidlayo uluvo olulungile.
Okubalulekileyo, ukutya ukutya okunempilo kuthetha ukwandisa ukutya kwakho kweziqhamo kunye nemifuno, i-grains epheleleyo, imithombo yamaprotheni ephilileyo, i-milk okanye enye imithombo ye-calcium, kunye nokufumana amafutha enempilo kwintonga, imbewu kunye neoli yeoli. Kwakhona kuthetha ukunciphisa ukutya okuninzi kwioli, ushukela, i-sodium kunye neekhalori.
Ukubhema kukuchaphazela ukuqonda kwintleko kwaye njengoko uhamba ngeprogram yokuyeka ukutshaya ungayifumana ukuba ukutya kuqala ukuluva ngendlela eyahlukileyo, ngoko oku kungenza ixesha elide ukuzama ukutya, ukutya okunempilo ukufumana izinto ozithandayo.
Ukutya okuncedisayo kunye neengcebiso zokutya
Akunakwenzeka ukutsho ukuba ukutya ukutya okuthe ngqo kuya kusebenza njengamachiza omlingo kwaye uthathe izifiso zakho zomsi. Kodwa, ngokubhetele okanye embi, imikhwa kunye neemeko ezibangela umnqweno wokutshaya zihlala zidibene kunye nokutya odlayo. Ngokomzekelo, ukuba uqala ngokusa kwakho ngekhofu yokutya, i-donut, kunye ne-cigarette, ukuguqula itiye yemifuno kunye ne-toast kunokunciphisa i-trigger kancane.
Nazi ezinye iingcamango ezinokukunceda uzive ungcono okanye utshintshe ukugxila kwakho xa uziva ufuna ukufikelela kwi-cigarette.
- Beka umzekelo wesondlo kunye nokupheka ukutya. Ukuziva ulambile kunokukwenza uzive uthanda ukufikelela kwisigarethi, kodwa ukuba unamathele kumzekelo omhle wokutya ezintathu kunye neentlobo ezintathu zokutya okuncinci ungakuphepha loo nto. Ibhonasi kukuba kunokukunceda ngesisindo sakho.
- Munch kwiinqwelo ezinobumba okanye isilimo esidliwayo esinamagatsha anamanzi. Ukubethelwa kwinto enqabileyo kuzokuphazamisa umlomo wakho. Ngaphezu koko, ekubeni ezi zivalo ziphantsi kweekhalori aziyi kudibanisa nobukhulu bomlenze wakho. Ungayithandi izaqathe okanye isilimo esidliwayo esinamagatsha anamanzi? Oko kulungile, hamba i-broccoli eluhlaza, i-cauliflower, okanye i-pepper enonciweyo. Yongeza i-lite ye-veggie yokudibanisa okanye yokugqoka xa ufuna i-flavored extra.
- Yilungiselele nge-mints okanye i-gum uze ufikelele kuzo zonke izihlandlo ozibona unqwenela.
- Yenza i-popcorn-kodwa ushiye ibhotela. I-Popcorn iphakamileyo kwi-fiber kwaye iphantsi kweekhalori, kunye nokugcina izandla zakho zixakekile. Ukuba i-popcorn ibonakala ibhoxayo, zama ukuyiphala nge-butterflor-flavored oil or oil oil and spray udibanisi we-herbal seasoning, garlic, kunye ne-anyanity powder, okanye powder red red. Ungaphinda uzame i-miso ye-butterfly, i-popcorn, i-sweetberry ne-salty cocoa iberry popcorn, okanye i-garlic ephantsi-garlic e-parmesan popcorn.
- Iziqhamo ezintsha ezifana nama-oranges, iipereya, ii-apulo kunye neebhanana zilungile ukuba unalo xa unesinyo. Ziyamnandi kodwa ziphezulu kumavithamini, i-antioxidants, kunye nefiber. Kubalulekile kuba i- antioxidants kunye ne-vitamin C ziphela ngokutshaya .
Ukunquma ukutshaya kunye nokuNciphisa umthamo
Umzimba wakho uya kuguqulwa ezinye iinguqu xa ulungelelanisa ubomi obungenawo ugwayi.
Enye yalezo zinguqu zinokuba ukwanda kwondlo yakho. Nangona ufuna ukunyusa ukutya kwakho okunempilo, unokufuna ukujonga intlawulo yakho yekhalori ukwenzela ukuba iipilisi ezingaphezulu zingagcini.
Zonke iziphakamiso ezenziwe apha zikulungele ukubukela ubunzima, kodwa ngaphezu koko, unokufumanisa kukunceda ukugcina i-calorie ye-calum, i-mints, ne-candy ephaketheni lakho xa uziva unqwenela ukutshaya. Ukuqala isenzo somzimba wokukhanya kunokunceda, nawe.
ILizwi
Ukuyeka ukutshaya kunzima kodwa ukuphucula ukutya kwakho ngexesha elifanayo kunokukunceda ngendlela yakho. Khumbula, kuthatha ixesha lokutshintsha imikhwa yakho endala kwimikhwa emitsha enempilo.
Musa ukuzihlawula xa udibanisa. Thatha ngelinye ilanga ngexesha!
> Imithombo:
> I-American Cancer Society. "Ukuyeka Ukutshaya: Ukunceda Izimo Neengxaki."
> American Heart Association. "Ukutya nokuyeka ukutshaya."
> Chao AM, i-White MA, i-Grilo CM, i-Sinha R. Ukuhlolisisa iimiphumo zokubhema i-cigaretti kwi-Food Craving and Intake, Symptoms and Stress. Ukutya . 2017; 24: 61-65.