Hanyoyi 5 don Yaudara akan Abincin ku

Wadatacce

• Bita don

Ƙarfafa, splurging, pigging fita. Duk abin da kuka kira shi, duk muna jefa taka tsantsan kalori ga iskoki lokaci -lokaci yayin hutu (Ok, wataƙila sau da yawa fiye da yadda muke kula da yarda). Daga nan sai a maida kanku, laifin da babu makawa da alwashin ba za su sake yi ba. Amma duk wannan wasan kwaikwayo ya zama dole? A'a, in ji Bonnie Taub-Dix, New York City, MA, R.D., mai magana da yawun Ƙungiyar Abinci ta Amurka. "Laifi ba shine abinci mai kyau ba." Shawarar ta? "Rufe idanunku kuma ku ji daɗin kowane cizo kuma ku sanya waɗannan kalori da ƙima."

Hatta ka'idodin Abincin Abinci na Ma'aikatar Aikin Noma na 2005 ya ba da haske ga ɗan ha'inci da gwamnati ta amince da shi-godiya ga "adadin kuzari" da aka yarda yanzu. Fassara: Yana da kyau sosai don samun 'yan abubuwan jin daɗi da ƙima (jagororin suna ba da shawarar kashi 10-15 na adadin kuzari na rana). Amma kafin ka sauka zuwa tsabar kudi a cikin adadin kuzari na hankali, kiyaye waɗannan ka'idoji na ƙasa don yin magudi ba tare da biyan farashi mai yawa ba.

1. Ka shawo kan laifin.
   Sabon mantra naku shine, "Babu wani abu da aka haramta." Da zarar kun yarda da wannan tushen abincin, an hana laifi daga tebur. Marsha Hudnall, MS, RD, darektan shirye-shirye a Green Mountain a Fox Run a Ludlow, Vt., Mata-kawai lafiya-asarar koma baya ta ce "Laifi na iya haifar da yanke kauna daga ainihin abin da kuke ji game da abinci." Duk wani hali da laifi ke motsa shi yana da wuyar sarrafawa; cin ba banda. Maimakon mayar da hankali kan laifinka, zaɓi ƙima mai ma'ana na girman yanki. Kuna iya samun duk abin da zuciyar ku ke so, idan daidaituwa shine MO ɗin ku kuma kuna kiyaye rabo a ƙarƙashin iko. Waɗannan su ne duk abin da za ku iya cin abinci a wurin bukin cin abincin dare na kamfanin ku na shekara-shekara, da kuma hidimar jumbo a mafi yawan wuraren cin abinci da kuma a gida wanda a ƙarshe ke faɗaɗa waistline ɗin ku, ba ɓarkewar lokaci-lokaci ba.


2. Idan kun yi ha'inci, ku tabbata kun yi shi a wurin jama'a.
   Kashe wannan haramtacciyar al'amari tsakanin ku da waɗancan soyayen faransa masu kauri. (Yarda da shi; yaushe ne karo na ƙarshe da kuka ci abincin da kuka fi so a kusa da dangi da abokai?) Tona asirin sha'awar ku zuwa hasken rana yana ɗauke da abin da ba za a iya jurewa ba, kuma tare da shi, yawancin jaraba. "Na yi imani ɗayan mafi mahimmancin ƙwarewar da za a samu shine koyon yadda ake rarrafewa, sannan ku koma cikin cin abinci lafiya nan da nan," in ji Katherine Tallmadge, MA, RD, marubucin Abinci Mai Sauƙi: Tambayoyi na Tunani 192, Sauye -sauye, Halayen & Inspirations. (LifeLine, 2004). Shawararta: Ka ci gaba da yin shawagi a gaban wasu, sannan ka ci gaba da rayuwarka.


3. Katse sarkar da ke danganta zamba da rashin son rai.
   Wataƙila kun ci ɗayan hidimomin da yawa na pecan pie na mahaifiyar ku a yanayin yanayin, amma kar ku ɗauka a matsayin asarar ikon so. Ka yi la'akari da shi azaman kyakkyawan shawara da ka yanke: Ka auna zaɓin ka kuma ka yanke shawarar tafiya. Yanzu ci gaba. Zama a kan son rai da nadamar ayyukanku ba ya yin komai sai rage nasarorin da kuke samu. Bayan haka, Tallmadge ya ce, "Bincike ya gano cewa rashin sassauƙa, ƙayyadaddun abinci na iya haifar da koma baya kuma a ƙarshe dawo da nauyin da kuka rasa.


4. Kada ka yi ƙoƙarin zama mala'ika. Nufin ci gaba, ba kamala ba.
   Kuna jin daɗin cakulan. Yayi, don haka a zahiri kun kasance ainihin ƙwararren mashaya. Rana ba tare da cizo na abubuwan duhu ba kawai bai cika ba. Koyaya, tunda kun fara sabon shirin ku na cin abinci mai lafiya, kun sami nasarar kawar da gyaran cakulan ku zuwa ma'aurata kawai a mako. Wannan ci gaba ne, tabbas, amma ba kamala ba. Kuma wannan abu ne mai kyau: Idan kammala cin abinci shine burin ku, muna ƙin fashe fashe kumfar ku - amma an tabbatar da takaici da gazawa. Ka tuna, in ji Louisville, Ky., Masanin abinci mai gina jiki da masanin ilimin motsa jiki Christopher R. Mohr, Ph.D., RD, har yanzu kuna iya kiyaye ingantaccen abinci mai gina jiki a hankali koda lokacin da kuke so. "Lokacin da kuke zamba, mayar da hankali ga abincin da ke ba da fa'ida, kamar cakulan duhu, wanda ke kunshe da kashi mai kyau na antioxidants," Mohr ya nuna.


5. Yana da cikakkiyar lafiya, har ma da dacewa, don tsallake wasu abinci!
   Idan ba ku jin yunwa, bai kamata ku ci ba. Kamar kuna buƙatar wani kamar Siffa don tunatar da ku wannan! Amma kuyi tunani akai. Sau nawa a lokacin biki kuka yi wa duk wani nau'in sha'awa saboda wajibcin zamantakewa lokacin da ba ku kusa da yunwa ba? Wannan ƙa'idar ta musamman tana buƙatar ɗan bincike na gaskiya na ciki, amma da zarar kun shiga cikin ainihin jin yunwar ku (cikinku ya fara kumbura, kuna jin babu komai kuma kuna iya jin farkon ciwon kai yana zuwa), tashin hankali mara hankali ya zama wani abu na baya. "Da yawa daga cikinmu suna cin abinci lokacin da ba mu jin yunwa saboda mun koyi kwantar da kanmu da abinci - mun zama masu cin rai," in ji Hudnall. "Dabarar don raba yunwar jiki da yunwar tunani shine sanin yadda jikinka ke nuna alamar bukatar abinci." Kuma da zarar kun sami damar yin hakan, za ku yi ƙasa da yuwuwar yin wuce gona da iri saboda dalilai na tunani.

Bita don