Kodi kulemekeza pazomwe mukufuna kuchita? Ngati ndi choncho, mwinamwake mwalingalira kudya, kuyamba pulogalamu yochita masewera olimbitsa thupi kapena ngakhale kulipira pulogalamu yolemera yolemera . Ndipo njira zimenezo zingagwire ntchito. Koma kodi mumadziwanso kuti mukhoza kuchepetsa thupi popanda kudya? Zimawoneka bwino kwambiri kuti zowona, koma kufufuza kwaposachedwa kunapeza kuti anthu ena amatha kuchepetsa pochita kusintha pang'ono pa zizolowezi zawo za tsiku ndi tsiku.
Njira Yoperekera Kufooka kwa Kulota Zakudya
Ndangokhala pansi ndi Dr. Brian Wansink, pulofesa ndi mkulu wa Cornell Food and Brand Lab. Iye ndi mlembi wa Slim mwa Design , buku lothandizira owerenga kupanga mapangidwe apangidwe kamasintha pofuna kulimbikitsa kudya kwabwino. Anandiuza kuti n'zotheka kuchepetsa thupi popanda chakudya.
"Anthu akaganiza kuti akufuna kulemera, amaganiza kuti ali ndi zinthu ziwiri zokha," akulongosola. "Amatha kudya zakudya zomwe zimakhala zovuta kwambiri ndipo amafunikira digiri ya masukulu kapena akhoza kutsatira ndondomeko yomwe imakhala yosavuta koma imakhala yovuta kwambiri ." Iye akuti njira yachitatu, komabe, ndi yololera kwa anthu ambiri. "Ife tafalitsa posachedwapa kafukufuku yemwe amasonyeza kuti anthu akhoza kutaya mapaundi awiri pamwezi pokhapokha atangopanga kusintha kwenikweni kwa zizolowezi zawo za tsiku ndi tsiku."
Sinthani Chizolowezi Chotsitsa Kunenepa
Phunziroli, Wansink ndi anzake adayitanitsa anthu opitirira 2000 kudzera mu National Mindless Eating Challenge (NMEC) pulogalamu yowononga kudya ndi kuchepetsa thupi.
Ophunzirawo adadzaza kafukufuku ndikugwiritsira ntchito zotsatira, anapatsidwa malingaliro atatu a kusintha kwa chizolowezi. Pambuyo pa mwezi uliwonse, ophunzira adafunsidwa kuti amalize kufufuza ndikutsatira malingaliro atsopano a mwezi wotsatira.
Mwamwayi, ambiri mwa ophunzira adasiya ntchito. Nkhani zambiri zimati iwo anali otanganidwa kwambiri kuti asamachite kusintha kapena anaiwala kuchita zomwe akuyenera kuchita.
Anthu omwe adakhalabe pulogalamuyi, adataya thupi. Ophunzira omwe anachita chizoloŵezi chawo chosinthika amasintha kwa masiku osachepera 25 pamwezi amalephera kuwerengera miyezi imodzi pamwezi kulemera kwa mapaundi awiri. Sizoipa, ndikuganiza kuti dieters ambiri akuyang'ana kuti asiye mapaundi 15 kapena 20.
Zizolowezi Zowonongeka Kwambiri
Ndiye ndi zizolowezi ziti zomwe muyenera kusintha ngati mukufuna kutaya thupi popanda zakudya? Ndinamufunsa Dr. Wansink zomwe chizoloŵezi chake chimasintha chingakhale chopindulitsa kwambiri. Iye adanena kuti zonsezi zimadalira munthu aliyense. "Muyenera kuyamba mwa kusintha kusintha kumene mukupeza," akutero. Kwa anthu ambiri, izo ziri mkati mwa nyumba.
Mu Slim by Design , iye akufotokoza kusintha kosavuta komwe mungapange kunyumba kuti mukhale ndi thanzi labwino komanso kulemera.
- Gwiritsani ntchito mapuloteni asanu ndi limodzi osakwanira mufiriji. Ngati mumagwiritsira ntchito zowonjezera mapuloteni monga tchizi tchizi, yogurt kapena kanyumba tchizi, simungayesedwe kudya kapena kumwa zakudya zopanda thanzi monga chips kapena chokoleti.
- Sungani mbale ya zipatso ndi mitundu iwiri ya zipatso pansi pa makiyi anu. Pamene mutuluka pakhomo, mutenge zakudya zowonongeka, zotsika kwambiri, zakudya zakutchire , monga zipatso, kotero simukupeza kuti mukusaka chakudya chodyera mukakhala ndi njala.
- Tengani zakudya zanu zopangira zozizira ndipo muziziika m'kabati imodzi yovuta. Sikuti simungathe kuwona zakudya zomwe simuyenera kudya, koma muyenera kuyesetsa kuti muzitengere pamene mukuyesedwa kuti muchite .
Nanga bwanji ngati mukufuna kusintha makhalidwe anu kuti muchepetse kuntchito? Wansink ikusonyeza kuti mumabweretsa chakudya chamasana m'malo kudya kunja komanso kuti simudye pa desiki yanu.
Mungathe Kutaya Kunenepa Popanda Kudya?
Kumbukirani kuti anthu omwe adataya kulemera mu phunziroli anali anthu omwe anali okhudzidwa kwambiri ndikudzipereka ku ndondomekoyi. Kodi mutha kuchepetsa thupi popanda chakudya? Mutha kukhala ngati mutamamatira pulogalamu yanu.
Kusintha zizoloŵezi zazing'ono za tsiku ndi tsiku sizomwe zimagwiritsira ntchito mphamvu zamatsenga kuti zisawonongeke, koma zingathe kuyika mamba kuti zikuthandizeni kuchepa. Ndipo kupambana ndi kusintha kochepa kungakulimbikitseni kuti musinthe kwambiri zowonjezera zowonjezera zotsatira.