Umsoco Conscious: nezimiso eziyisisekelo. Kufanele ngihlezi ukudla?

Kuyini okunomsoco? Mhlawumbe Akunakwenzeka ukunikeza izimpendulo eziqondile yalo mbuzo, ngoba wonke umuntu ubeka incazelo yabo kule nkulumo. Ngaphezu kwalokho, ukudla okufanele ukunquma izinto eziningi (ezempilo, amathuba zezimali, inazo izinkolelo ezingokwenkolo, amasiko, njll). Kanti kwezinye izimo ukuxazulula umbuzo Ukudla egunyazwe kuphela udokotela ukuba khona. Ngakho, igama elithi zihambisane kakhulu futhi evumelekile ukuba "nokudla unolwazi".

Kusho ukuthini?

umsoco Conscious - kuyinto ukuqonda yini, nini futhi kungani wena udle. Iningi labantu zisebenzisa ukudla kuphela ukuze anelise iphango (emshinini). Lapho lokhu ngokuphelele ayibalulekile yini wathola emzimbeni - ingxenye umhluzi ecebile noma ama-hot dog izinga womuntu ongabazisayo.

Enye inkinga - kuba noshintsho abukhali ekudleni. Ngokwesibonelo, umuntu ngezikhathi kudle amaswidi, ukudla okunamafutha, ukudla okusheshayo, futhi esikhathini esithile iqala bagcine okusheshayo esiqinile. Noma, ngemva kokufunda isihloko kumagazini imfashini, umuntu evele siyayeka ukudla emva 18:00. A ngemva kwezinsuku ezimbalwa konke sesibuyele kokujwayelekile, ngoba yinto engenakwenzeka ukuba ukwazi ukubhekana nemizwa ebuhlungu indlala.

Kule ndaba, ukudla besikhumbula - ke kudingeka umgomo. Omunye akufanele athutha ukhawule ekudleni kwakho. Kumelwe akuqonde ukuthi lokho akwenzayo. Ngokwesibonelo, inyama ungadli inyama iminyaka futhi akazange ngisho uzizwe isidingo ke. Futhi kungani? Ngenxa yokuthi uyazi ngenhloso yokwenqatshwa ukudla isilwane, futhi umkhawulo engalethi kubo ukungakhululeki. Ngo isidingo ukucinga incazelo. Ngisho ekudleni.

Kungani na?

Ngeshwa, abantu abaningi ubheke ukudla kancane. Noma kunjalo, ukudla bayazi - ephila. Ukulandela lesi nefilosofi kusiza ukuvusa umuzwa wemvelo, ngesisekelo okuyinto kunqunywa inani lokudla edingwa umzimba. Bewazi yini ukuthi yimuphi umkhiqizo (ngisho ziwusizo ikakhulu) e ukucutshungulwa lokukhululwa radicals khulula esibangela ukudakwa? Ukuze silwe ngomzimba wakhe uchitha omningi amandla. Ngakho, kulapho esikudlayo, kulapho isidingo ukudla okwalandela. Ukuze lokhu kufanele wanezela eziningi izifo eziyingozi, okuyinto kuwumphumela ukudakwa ezinjalo.

Esinye isizathu ukuya umsoco bayazi - ke yithuba ukugxila izinga. Ngokuqinisekile nomkhaya esikoleni, abantu abaningi bazi ukuthi ubukhulu isisu cishe elilingana isibhakela womuntu. Kuyinto lokhu ivolumu imikhiqizo kuyoba okwanele ukuze uthole ngokwanele ngesidlo esisodwa (ngosuku, kufanele kube 5-7). Uzovuma ukuthi akwanele. Lokhu kusho ukuthi kule ncwadi encane kumele siqukathe lemali imikhiqizo yemvelo ewusizo.

Izinhlinzeko main ukudla bayazi

Isimanga siwukuthi abantu abaningi badle ngendlela luyingxenye mechanical, ngaphandle kokunikeza umphumela kunoma incazelo enikeziwe. Ngenxa yalokho, ukudla ilahlekelwa incazelo yalo original futhi umzimba uqala balimaze esikhundleni ezinhle. Izimiso eziyisisekelo amandla bayazi kakhulu ehlukile kulokho esetshenziswa umuntu ovamile. singakwazi ukusungula yokuma umqondo ngendlela elandelayo:

• Yidla kuphela uma zilamba. kathathu ngelanga, lapho thina zijwayele kusukela ebuntwaneni, ayihambisani izidingo zomzimba. Kungani overload isisu sakho kwasemini eqotho 3 Yiqiniso, uma ngokuphelele ungafuni ukudla. Kodwa-ke ungayididanisi engokwenyama ngokomzwelo. uma une ucasukile, liphakamise lutho kodwa ukudla.
• Funda ukuzwa emzimbeni wakho. Lokhu kuzokuvumela ukuba udle kuphela labo ukudla ukuthi udinga ngempela. Kuye sezulu, isimo sempilo, indlela yokuphila kanye nezinye izinto, umzimba wakho kuzodinga ukudla ehluke ngokuphelele (kusuka ukukhanya zemifino salads ukuba eqotho inyama izitsha).
• Jabulela ukudla inqubo ukusetshenziswa kwalo. Ngenxa yale njongo sakha ezizungeze ezifanele njengoba zitsha ezinhle, napkins, kanye nezinye izimfanelo.
• Gxila ekudleni ukudla. Phakathi nesidlo emkhakheni umbono kufanele kungabi ikhompyutha, akukho-TV, izincwadi, akukho amaphepha zokusebenza. Ngisho noma nje sanquma ukuwuphuza itiye, Gxila inqubo.
• Kanye ngesonto ukuhlela usuku lokuzila ukudla ukunikeza uhlelo wakho wokugaya ukudla ukuphumula. Uma athwale kanzima imikhawulo ambalwa, nje ushintshe uhlobo ukudla. Ngakho, nawe ungadla usuku lonke imikhiqizo ketshezi kuphela.

Ukuhlaziywa kwe-current amandla imodi

Ukuze uthole phezu "ngendlela efanele", udinga ukuqonda amaphutha enziwa. Uma ukudla kancane ngendlela bayazi, zama ukubhala incwadi yezenzakalo zansuku. Burn konke ukuthi udlile emini. Lesi akusona inkinga enkulu, ngoba awukabi kudingeka qinisekisa ukuthi okuthile. ngu nje ukufunda ukulungisa izenzo zabo, wenze isinyathelo sokuqala ukuqaphela yabo.

Ngemva kwezinsuku ezimbalwa okudingeka azokuqhubela ukuhlaziywa eningiliziwe idayari. Uzophawula ukuthi kukhona isethi eminye imikhiqizo, okuyinto isisekelo ekudleni kwakho. Futhi into amarekhodi akho, kusobala, kubonakale engadingekile. Ngakho, ngesikhathi esilandelayo uyeka ukucabanga ngokuthi kubalulekile ukudla. Le bhulogi izigwegwe kuwe. Uyothanda ukuba okuqukethwe ukuba baphelele.

Cabanga ukuthi ukudla okudlayo irekhodi nsuku zonke kuzofunda omunye. Ngokuqinisekile obungaba namahloni uma lokhu "umgxeki" ubona Okufakiwe okuthile okungalungile. Ngakho, uyoba njalo ulungise ekudleni kwakho. Uzoba ukucabanga ngaphambi kokuba udle okuthé xaxa, ngoba ukungena "ukudla memoir" yakho.

Basics ukudla

umsoco Conscious - ephila. Lokhu akulona ihaba, ngoba kusukela siyilokho esikudlayo, kuxhomeke kakhulu impilo yethu futhi ukubukeka. Kukhona inala izincwadi, izinsiza-Internet futhi kweminye imithombo yokwaziswa mayelana nokudla ngendlela efanele. Kodwa bangaki kubo ulwazi oluyigugu? Into ebaluleke kakhulu, futhi ukuze wazi. It uhlala kuphela ukuphinda babuye bahlanganise:

1. Phuza amanzi amaningi. ochwepheshe ezahlukene ukweluleka ukusebenzisa nesigamu kuya 3 amalitha uketshezi. isilinganiso sabo ngamunye uchaza uqobo.
2. Hlukanisa nsuku zonke ukudla sivamile amacebo ambalwa (5-7). Lokhu kuzovumela isimiso sokugaya ukudla bungene ukusebenza ngaphezulu ufeze okuthile, nendlala buzoba buncane oyingozi.
3. Lahla imikhiqizo ngezinga eliphezulu processing. yokucwenga, ukugaya, ukupheka kanye nezinye manipulations ukunciphisa izakhiwo ewusizo ukudla.
4. Ugcizelela unsaturated okunamafutha acid (i-omega-3 no-omega-6), kuncishiswe inani amafutha ekudleni kwezilwane.
5. Uma kudingeka udle ukudla (isib ngezizathu zezokwelapha), ulungiselele ekudleni kwakho ukuze umzimba uthola usuku hhayi ngaphansi kuka 1200 kcal.
6. Akudle ngaphambi kokulala futhi umzimba. emithonjeni ehlukene abonisa ezahlukene zinkathi, kodwa une ukubeka imingcele yakho siqu, ikhumbula ijubane lokugayeka kokudla emzimbeni.
7. Ngaphambi kwasemini, udinga ukudla carbohydrate ngaphezulu ukuze uthole amandla. Ntambama, ekudleni kumele lugcile kakhulukati amaprotheni.
8. Yidla imifino engaphekiwe ngaphezulu. Kuyinto uvithamini real "ibhomu" futhi "ibhulashi" kuhle emzimbeni.
9. Ungalokothi okusheshayo, ngoba okushiya izinsiza zakho ezibalulekile.
10. Badela imikhuba emibi.

izindlela ezaziwa ukudla bayazi

Uhlelo ukudla bayazi senziwa luyingxenye individualno0 okusekelwe esizithandayo imizwa. Kodwa kukhona izikimu eziningana futhi amasu ukuthi kabanzi emhlabeni wonke. Nazi ezinye zazo:

• ukudla Raw Ukudla nokudla imifino. ugqozi zokuziphatha esiwujuqu lapho kokushintshela mbono wamandla. Le ndoda aziqonde ngokucacile ukuthi kungani yena enqaba ukuba ukudla isilwane noma imikhiqizo ukwelashwa ukushisa. Kodwa ngokuhamba kwesikhathi, abantu beze ukukhuluma. Basuke ziqala ukuqaphela ukunambitheka imikhiqizo yemifino, kanye nomuzwa imiphumela wabo ozuzisayo emzimbeni.
• Ukudla izinsuku nokuzila ukudla. Lesi isilinganiso yesikhathi esisodwa, okuyinto ihlose ukuhlaziya imikhuba yakho yokudla. Kuyasiza ukubeka ukuze imicabango, kanye ukuzwa emzimbeni wakho. Phakathi ukuhluleka emfushane ukudla ungaziqhenya ukuthi iyini imikhiqizo, flavour kanye ako-ke uyalahlekelwa, futhi lapho kukubangele ukwenqatshwa.
• Detox kuhilela ukuhlanzwa okuphelele umzimba. Izinyathelo ezinjalo ziye zanquma abantu baye baqaphela ukuthi zingabantu isikhathi eside ungadli. futhi yakhetha ngezinga efanayo abahlala ezindaweni nge imvelo abampofu. Ngokuvamile, le ndlela luyasetshenziswa ngendlela yesikhathi esifushane mono-Ukudla, okubandakanya ukusetshenziswa umkhiqizo ewusizo. Lokhu kungaba yogurt, amakhambi, okusanhlamvu kanye nemifino noma zezithelo.

Guqula akulona ubuningi kodwa ikhwalithi

Kufanele ngihlezi ukudla, uma izibalo ziwubufakazi ukwehluleka kwabo? Udinga ukuqonda ukuthi impilo yakho futhi sibalo, ngokwezinga elikhulu incike izinga ukudla, hhayi kusukela ubuningi bayo. Akukona njengoba kunzima njengoba kungase kubonakale. Engingakusho nje ukuhlanganisa yakho idayari ukudla ngolwazi mayelana nolwazi oluyisisekelo nge-lokudla okufanele. Lokhu kukuvumela ukuba likwazi ukwenza izinguquko ezidingekayo.

ukudla bayazi ngokungafani Ukudla ukuthi ukuqonda ngokucace wenzani nokuthi kungani. Ngu ucwaningo elula uzokwazi ukudala imithetho yabo siqu esiyingqayizivele enidla ezokwenza ukukunikeza impilo enhle futhi esisindo evamile. Ngakho, uyaqonda ukuthi ukudla njalo - kuyinto indlela yokunqoba umuzwa ukubelesela indlala, futhi ucezu ikhekhe - nemnandi ukudla futhi umthamo glycogen ukuze imisipha.

Amaqhinga "ucezu Conscious"

Amakhono amandla bayazi ezivezwa umuntu kancane kancane. Ukusheshisa le nqubo, sincoma usebenzisa indlela elula. Ngokwesibonelo, amacebo ka "ucezu Conscious" yilena elandelayo:

• Ngaphambi kokuthi uqale ukudla kwakho, hlola okuqukethwe ipuleti ngokucophelela. Zama ukutadisha ijamo, umbala, ukunambitheka kanye ukuthungwa ngomkhiqizo ngamunye.
• Ngaphambi uthatha bite emlonyeni wakho, sengidonsa umoya ka nephunga lakhe. Kufanele zijabulise wena.
• Lapho ukudla emlonyeni wakho, mina eceleni Cutlery. Lokhu kuyokwenza ugcine kusukela ekubalekeni ezingadingekile.
• ukugxilisa ingqondo ngokugcwele nut. Une ukuzizwa zonke flavour imikhiqizo. Futhi uzama ukuthola umuzwa indlela ashintsha ukuthungwa yabo. Uma ungeke ukwazi ukugxila, ukuhlafuna ngamehlo akho ivaliwe.
• Ukugwinya ukudla kuphela uma unomuzwa wokuthi uye waba ngokuphelele ukuthungwa eyohlobo.
• Ngaphambi une ucezu ezilandelayo, linda ubude 2-30 imizuzwana. Phakathi nalesi sikhathi, kumele uzizwe a aftertaste emnandi futhi bayawujabulela.

Omunye umthetho obalulekile

Umuntu namuhla nje kudingeka amakhono ezifana yokudla ukhumbula. Imithetho kuyokusiza ukuba reorient ngokushesha ngokwabo futhi ukujwayela entsha umbuso ukudla. Omunye wabo kungenziwa bachazwa futhi ngalendlela:

• Thatha isitsha yakho evamile futhi usigcwalisa ukudla ukuze ingxenye zithembiso phansi wahlala ebonakalayo. Le mali ukudla kudingeka udle kancane, uholwe amacebo ka "ucezu Conscious."
• Uma leli nani ukudla kwakunganele, ungakwazi gcwalisa plate wakho. Kodwa ngalesi sikhathi kwaba 80% pan kufanele ahlale amahhala. Le ngxenye imikhiqizo Kufanele zidle kancane futhi ngamabomu.
• Uma wena akwanele, kuvunyelwe okwesithathu ukugcwalisa plate njengoba esigabeni esandulele.

Kanjani ukuthuthukisa ukuqaphela?

Okwazekayo, konke ulula futhi ekhangayo. Kodwa umkhuba kuvela ukuthi akulula kanjalo ukuya umsoco bayazi. Incwadi, eyabhalwa abalobi futhi abalandeli indlela (thich Nhat Hanh, ULiliana Chang), unikeza izincomo ezilandelayo:

• Hlanganisa ukudla nokuzindla. Phakathi naleso uma nidla, ukuthi hhayi ezintweni ezizungezile akusadingeki ingaba nomthelela onjani kuwena. Kufanele Gxila esimweni lapho uzizwa umzimba wakho kuphela kanye yokusabela yayo ukudla okuthile. Ngakho, ungakwazi ukuqonda indlela ukudla kuyawulimaza umoya wakho futhi isimo somzimba. Lezi ucwaningo kuzosiza ukukhiqiza ukudla ilungelo ekufanele.
• Prakthiza ukudonsa umoya. Uma uzizwa ulambe kakhulu, okwenza wena ngokoqobo hamba othile esidlweni, yima bese ukuthatha umoya ambalwa. Kuphela uma uzizwa ibhalansi kwangaphakathi, ungaqala ukudla kwakho. Uma unomuzwa wokuthi uqale agqashule ekusebenzelaneni uhlelo, "ucezu unolwazi," waphinda uqale udonsa kakhulu umoya.

Ukudla enembile: 10 Izimiso

Kwaphela iminyaka abantu ahlupha ngokwabo indlela yokudla ehambisana nempilo e umzamo ize ukunciphisa umzimba. Kwaba njalo Dr. S. Hawkes, sekuyisikhathi eside owayehlushwa ephelele. Futhi kuphela amandla enembile akumsizanga kuphela ukulahlekelwa engaphezu kwengu-20 kilograms, kodwa futhi ukulungisa yi. incazelo yalo ayiyona ukunqabela umzimba izidingo zalo (njengoba kunjalo ekudleni), futhi ukulalela umzimba wakho, wasinikeza konke okudingayo. Ingqikithi yalo amandla enembile kwembuleka izimiso 10:

1. Musa ukuhlala Ukudla. Akukhona nje kuphela engenamsebenzi, kodwa futhi kakhulu elimazayo.
2. Hlonipha imizwa yindlala. Ukudla kufanele umuntu deku amandla. Ngokunciphisa ngokwakho, nga you masinyane ngasekho luyoqala, okubangela umonakalo ongalungiseki impilo. Fundisa ngokwakho yokuthi kunesidingo kuphela ukuze anelise iphango.
3. Lahla ukulawula amandla. Ukuba lusizi nokubala kilojoule kufanele uhlale esikhathini esidlule.
4. Musa ulwa ukudla. Ukuze kufanele sebefike ukuqaphela ukuthi indoda kungaba futhi kufanele. Uma ngeke bazifake nezinjabulo ukudla, ngokuqinisekile ziwele ngokusebenzisa, okuholela kakhulu uma sezidla nazo zonke nemiphumela ebuhlungu.
5. Funda ukuzizwa satiety. Phakathi nesidlo, kufanele ulalele emzimbeni wakho. Ngezikhathi, kufanele ulinde esidlweni ukuzizwa ukuthi wena ukhululekile.
6. Funa nokwaneliseka kokudla. Thatha isibonelo Asians ngubani, esikhathini esiningi, abe sibalo yesikhumbuzo. Kufanele ukujabulela zonke bite. Khona-ke izinga kuzoshintsha inombolo.
7. Olungasihlukanisa imizwa yakho kusuka ukudla. Thina zisetshenziselwa uzibophele ukucindezeleka noma ukuze kugujwe imicimbi ujabulile into esihlwabusayo. Zama ukugxila imizwa yabo futhi imithombo yabo, ngaphandle ukuzihlanganisa nabo ukudla.
8. Funda ukuhlonipha umzimba wakho. Okokuqala, thatha ibala onikelwa kuwe ngokwemvelo. Kuphela umzimba wakho njengoba injalo yasekuqaleni, uyokwazi ukuthola amandla self-ngcono.
9. Qeqesha for fun. Gxila labo umzimba anika wena, hhayi kokuzama emzimbeni.
10. Nakekela impilo yakho. Khetha kuphela labo imikhiqizo alethe kuwe umusa injabulo ukudla.

Izibuyekezo zesistimu

Abantu abaningi ngokwengeziwe abanakekela impilo kanye sibalo ukuthuthela kwabo bayazi emandleni. Izibuyekezo zalesi simiso zimi kanje:

• Lose Weight etholwe ngaphandle ukubeka imingcele eqinile ekudleni;
• ukuthuthukisa ikhono ukuze ujabulele ukudla, ukuthuthukisa izindlela ukunambitheka;
• Ithuthukisa kakhulu umsebenzi wokugaya ukudla, ngoba balahlekelwa umkhuba ukugwinya ukudla ngaphandle ukuhlafuna;
• baphelelwa umuzwa gravity ngenxa bendiswa, esiswini;
• ekugcineni ubalekela ukunxanela okukhwantabalisayo ngoba ukudla;
• ngokushesha kuza umuzwa satiety, futhi umuzwa indlala iba acute kangaka.

isiphetho

ukudla Conscious - a ukutholakala wangempela noma ubani amaphupho umzimba ophilile futhi emuhle. Ukulandela lo mqondo, umuntu eyeka ukuba kalowo ukudla. Uyakwazi hhayi kuphela ukulawula inqubo ukuthengisela, kodwa futhi ukuthola kuye injabulo yangempela.