Mmene Mungagwiritsire ntchito HALT yachinsinsi kuti muthandizidwe ndi kuchepa kwa kuperewera
Ambiri a ife timadya chifukwa chosagwirizana ndi zakudya zabwino. Timadya chifukwa timamva chisoni, timakhumudwa, timadandaula, timatopa, kapena timangotopa. Ngati mukuyesera kusintha zizoloŵezi zanu kuti muchepetse kulemera, kuwona izi zowonjezera kungakhale chinsinsi cha kupambana kolemetsa. Kugwiritsa ntchito mawu akuti HALT kungapangitse kuyamba koyambirira kwa ulendo wa kudzipeza.
Kodi HALT imayimira chiyani?
Akatswiri oledzeretsa ndi akatswiri omwe amapanga mapulogalamuwa adagwiritsa ntchito HALT kwa zaka zambiri. Kalata iliyonse imayimira zosiyana ndi zomwe wofuna chithandizo angakhale nacho.
- Akhoza
- A ngry
- L yekha
- Tred
M'makonzedwe ena am'chipatala, HALT imagwiritsidwa ntchito ngati chida chowongolera kuchipatala ndikupewa kubwereza. Mwachitsanzo, munthu yemwe ali ndi vuto loledzeretsa akhoza kuyesa ngati ali ndi njala, wokwiya, wosungulumwa, kapena wotopa pamene akufunitsitsa kumwa. Kupeza chitsimikizo chenicheni cha vutoli kungawathandize kukwanitsa zosowa zawo popanda kusokoneza ubwino wawo.
Koma posachedwapa, ena olemera kulemera akatswiri ayamba kugwiritsa ntchito HALT kulemera. Nthawi zambiri, timadya mopanda nzeru, kudya mopitirira muyeso, kapena kudya zakudya zopanda thanzi chifukwa tadzilola kukhala osowa, otopa, olekana kapena otopa. Kaya muli ndi chizolowezi chodya kapena ayi, pogwiritsa ntchito mawu akuti HALT angakuthandizeni kuti mukhale ndi thanzi labwino.
Kodi HALT Ingakuthandizeni Bwanji Kutaya Kunenepa?
Ngati nthawi zambiri mumadya kapena kudyetsa zakudya zopanda thanzi, ganizirani kutenga mphindi zisanu musanayambe kudya nthawi yodzifunira zosowa zanu zakuthupi ndi zamaganizo. Dzifunseni mafunso angapo kuti mudziwe ngati kudya kudzakuthandizani kuti mukhale bwino. Nthaŵi zambiri, chakudya sichidzathetsa vuto lanu, ndipo nthawi zina kudya kumakhoza kuwonjezerapo.
Muli ndi njala? Ndi zachibadwa kuti mukhale ndi njala. Ndipo ndi wathanzi kukwaniritsa njala yanu ndi chakudya chopatsa thanzi. Ndizochizoloŵezi kuti muzidya zakudya zopanda khalori nthawi ndi nthawi. Koma ngati mutapeza kuti mumakhala ndi njala yambiri ndikudya mowa mwauchidakwa (kapena kusankha zakudya zopanda kanthu) chifukwa cha izi, zingakhale zothandiza kufufuza nthawi yanu ndi zakudya zanu kuti muchepe. Dzifunseni mafunso angapo pamene mukumva zizindikiro za njala .
- Kodi nthawi yomaliza yomwe ndadya?
- Kodi ndadya chiyani pa chakudya changa chomaliza?
- Ndidadya kangati pa chakudya changa chotsiriza?
Mukapeza kuti mukudya maola 3-4 ndikukhalabe ndi njala, ndiye kuti mukusankha zakudya zosayenera kapena osadya . Yesetsani kudya zakudya zopanda zakudya komanso zakudya zomwe zimapereka zitsulo zambiri kuti zikuthandizeni kuti muzimva nthawi yayitali. Zakudya ndi mapuloteni komanso mafuta ochepa amatha kukhala ndi mphamvu zowonjezera.
Kodi mwakwiya? Kukhumudwa ndi kupsinjika nthawi zambiri zimatitsogolera firiji kapena makina opanga. Kudya kumapatsa chitonthozo ndi kupuma pang'ono chifukwa chodzimva chisoni kapena kupsa mtima. Ngati mkwiyo wanu umabwera chifukwa chodzimva kuti ndinu wolungama kapena kuti mumangokhala osasintha, kudya kungakuthandizeni kumva ngati mukupeza zosowa zanu kapena kuti mukupeza zomwe mukuyenera.
Koma chakudya sichingathetse vuto lililonse lomwe mukulimbana nalo. Ndipo ngati mukudya mopitirira muyeso chifukwa cha mkwiyo wanu, mukhoza kumadzimvera chisoni.
Ngati mumagwiritsa ntchito HALT musanadye ndikuzindikira kuti mwakwiya, yesani njira yothandizira kuti muthetse mtima. Kusinkhasinkha kwambiri , kusinkhasinkha kumaganizidwe, ndi kuŵerenga kungathe kupereka mpumulo. Nthawi zina, mungathe kuthetsa mkwiyo wanu mwakumenyana nawo molunjika. Ngati kukwiya kumakhala kobwerezabwereza, mukhoza kupindula ndi chithandizo chotsogolera ndi mlangizi.
Kodi muli nokha? Si zachilendo kwa anthu omwe ali olemera kwambiri kapena olemera kwambiri kuti asunge okha.
Kafukufuku wasonyeza kuti anthu omwe ali ochepa kwambiri amakhala otetezeka ndipo amakhala ndi chikhulupiriro chochepa. Ngati mudya mukakhala osungulumwa, mukhoza kuchepetsa vutoli.
Mwinanso, anthu olemera kwambiri ndi olemera kwambiri omwe amakhala ndi chithandizo chamagulu kaŵirikaŵiri amakhala olemera. Kafukufuku wasonyeza kuti kuthandizidwa ndi achibale awo, ogwira nawo ntchito, komanso ngakhale ana angathandizire dieters kumamatirana ndi pulogalamu ya kudya ndi kuchita masewera olimbitsa thupi.
Ngati simukuona zizindikiro za njala, simuli okwiya kapena otopa, ndipo mukukumana ndi chilakolako chodya, mutenge maminiti pang'ono kuti muyankhule ndi mnzanu. Limbikitsani foni, pitani ku cubicle wa wothandizana naye, kapena mugwiritse ntchito mafilimu kuti mufikire mnzanu. Gwiritsani ntchito maminiti angapo kupeza (ndi kupereka) chithandizo kuti muwone ngati izo zimachepetsa chilakolako chodya.
Mwatopa? Kutopa ndikotheka kugunda pamene mutachepetsa makilogalamu. Ngati mumachepetsa mphamvu zanu (caloric), ndizomveka kuti mutha kutopa. Koma pali njira zowonjezera mphamvu zanu popanda kudya zambiri kuposa zomwe mukufunikira.
Choyamba, onetsetsani kuti mupitirize kusungunuka bwino tsiku lonse. N'chilendo kudetsa njala ndikugwira chakudya pamene thupi lanu likusowa madzi. Komanso, kutayika kwa madzi m'thupi kumayambitsa kutopa, kotero mumayamwa muphuphu ngati mumamwa madzi okwanira masana.
Kenaka, yang'anani makhalidwe anu ogona. Ochita kafukufuku akupeza kuti pali kugwirizana pakati pa kusowa kwa kugona ndi kusauka. Akatswiri ena amakhulupirira kuti kusowa tulo kungakhudze mahomoni anu a njala . Ena amakhulupirira kuti kutopa kumangotipangitsa kukhala osalangizidwa muzochita zathu za zakudya.
Chimene tikudziwa, komabe, ndikuti kugona kwabwino usiku kulibe pangozi ndipo kumapindulitsa ena. Choncho ngati mumagwiritsa ntchito HALT ndikupeza kuti mwatopa nthawi zambiri, zingakhale zofunikira kuti mutengepo bwino usiku.
Mawu Ochokera
Timadya-ndikudya-zifukwa zosiyanasiyana. Kutenga maminiti pang'ono kuti mufufuze zomwe zimayambitsa khalidwe lanu lakudya zingakuthandizeni kusankha mwanzeru pa zakudya. HALT akhoza kukupatsani chitsogozo chothandizira kuti muwone momwe akumvera. Gwiritsani ntchito HALT monga chida, komanso chitsogozo kuchokera ku gulu lanu la thanzi, ndi chithandizo kuchokera kwa abwenzi ndi abambo kuti mukwaniritse zolinga zanu zolemetsa ndikukhala wathanzi.
> Zotsatira:
> Filiatrault ML, Chaput JP, Drapeau V, Tremblay A. Kudya makhalidwe ndi kugona monga zizindikiro za kulemera kwa okalamba kwambiri komanso olemera kwambiri. Matenda a shuga. 2014; 4: e140.
> Hwang, Kevin O. et al. "Zolinga za Social Social Predicts Functional Social Support pa Pulogalamu Yowonongeka Kwambiri pa Intaneti. "Zoyembekeza zaumoyo 17.3 (2012): 345-352.
> Karfopoulou, Eleni et al. "Udindo Wothandizira Pakati pa Osowa Katundu: Zotsatira za Phunziro la MedWeight. "Journal of Behavioral Medicine 39.3 (2016): 511-518.
> Rotenberg, Ken J. et al. "Kunenepa Kwambiri ndi Kugonana kwa Magulu." Kudya Zovuta 26 (2017): 167-170.
> Winston, Ginger J. et al. "Zomwe Anthu Amagwiritsa Ntchito Pakompyuta Zomwe Zimayambitsa Kutaya Kwambiri Kwambiri Pakati pa Anthu Akuda ndi Afirikaya Akuluakulu. "Kunenepa Kwambiri 23.8 (2015): 1570-1576.