Afotusɛm ntiantia
- Check your hunger before a meal; just notice, don't grade it.
- Eat one meal a day screen-free so you actually taste it.
- Drop one food rule and watch the craving quiet down.
Wɔ baabi wɔ kwan no so no, yɛn mu pii gyaee yɛn ho ho gyidie wɔ aduane ho. Yesuaa sɛ yɛnnidi sɛnea dɔn kyerɛ, sɛnea mmara kyerɛ, sɛnea nhyehyɛe foforo biara kyerɛ. Yesuaa nnuan a ɛyɛ "papa" ne deɛ ɛyɛ "bɔne," na yesuaa sɛ yɛbɛte afannaa kakraa wɔ deɛ ɛyɛ bɔne no ho. Ma ade a anka ɛsɛ sɛ ɛyɛ asetena anigye a ɛyɛ daa baako no, nnidie betumi asoa adesoa a ɛyɛ nwonwa.
Nnidie a efi honam mu nkate so de mfitiase a ɛsono ma. Sen sɛ ɛbɛbisa deɛ aduanenhyehyɛe bi ka sɛ ɛsɛ sɛ wudi, ɛbisa deɛ wo nipadua reka kyerɛ wo ankasa. Aduanenimdeɛfo Evelyn Tribole ne aduane ho ɔyaresani Elyse Resch na wɔde nnyinasosɛm du a ɛkyerɛ kwan yɛɛ adwene no, na emu ne emu titiriw ne sɛ wɔbɛsan asiesie abusuabɔ a wo ne aduane wɔ a ɛnnyina mmara ne aniwu so.
Deɛ ɛkyerɛ ankasa
Ɛboa sɛ yɛbɛkyerɛ deɛ nnidie a efi honam mu nkate so nyɛ. Ɛnyɛ aduanenhyehyɛe a wɔahyɛ no atade foforo. Aduane list nni hɔ, points nni hɔ, deɛ ɛho tew ne deɛ ɛho ntew nkolaa nni hɔ. Ɛnso nyɛ "di biribiara a wopɛ, bere biara, daa nyinaa" a wonnwen ho koraa. Ɛbɛn sɛ wobɛsan asua kasa a na woka no fɛfɛɛfɛ bere a na woyɛ abɔfra ketewa na nkakrankakra wo werɛ fii.
Adwene titiriw no bi:
- Di wo kɔm ni. Bere a wo nipadua kyerɛ sɛ ɛhia mframa a, ma no, sen sɛ wobɛtwɛn kosi sɛ ɔkɔm bɛde wo araa na woasɔ deɛ edi kan a wuhu mu.
- Ne aduane nyɛ asomdwoe. Bere a wɔankyekyere aduane biara a, ɛhwere ne tumi bi. Kuki a woma wo ho kwan no taa nyɛ ɔko kɛse sen deɛ wokaa ho ntam sɛ worenni no.
- Hu mee. Gyina wɔ aduane no mfimfini na hwɛ wo mu. Wo kɔm da so de wo ampa anaa woredidi efisɛ ɛwɔ hɔ?
- Hwehwɛ akwan a ɛyɛ ayamye fa nkate mu. Aduane betumi akyekye werɛ, na ɛyɛ nnipasu. Botaeɛ no ne sɛ wobɛnya nnwinnadeɛ foforo nso, ɛnyɛ sɛ wobɛka ho ntam sɛ worennya awerɛkyekye.
- Ma aduanepa nyɛ mmerɛw. Wobɛtumi adwen didi pa ho ampa. Nnidie a efi honam mu nkate so de saa ɔdwene no si abotɔyam nkyɛn sen sɛ ɛbɛkyɛn so.
Hwɛ deɛ ɛnni saa list no mu: asotwe, ahyɛsoɔ a ɛyɛ den, nkate sɛ sintɔ baako sɛe biribiara. Botaeɛ no nyinaa ne sɛ wobɛyi abrabɔ mu atemmu afi aduane no so.
Egyina pintinn anaa?
Eyi nyɛ adwene a ɛyɛ obi dɛ kɛkɛ. Nhwehwɛmufoɔ asua nnidie a efi honam mu nkate so yiye, na mfonini no hyɛ nkuran. Nhwehwɛmu mu nhwɛmu kyekye nnidie a efi honam mu nkate so ne adwene mu apɔwmuden a ɛye, a ehu ne adwennimhaw nsɛnkyerɛnne a ɛsua ka ho, ne nnidie su a ɛnyɛ pa a ɛsua. Adesua a ɛkɔɔ so dii nnipa akyi mfe pii hunuu sɛ wɔn a wɔdii aduane sɛnea wɔn nkate kyerɛ wɔn no taa nyaa adwene mu apɔwmuden a eye na na wonni hɔ pii sɛ wɔde nnidie su a ɛyɛ ɔhaw bedi dwuma daakye.
Saa nsɛm a etwa to no ho hia. Nnidie "ano aduru" pii kokoam ma nnipa ho yɛ wɔn hu kɛse fa aduane ho bere kɔ so a. Adansedie a ɛwɔ nnidie a efi honam mu nkate so so kyerɛ ɔfa foforo, kɔ abusuabɔ a egyina pintinn na ɛyɛ komm a wo ne ɛpono wɔ no so. Ɛno yɛ ade a ɛfata sɛ wode si abrabɔ so.
Baabi a ɛyɛ mmerɛw a wode bɛfi ase
Wonsesa mfe pii su wɔ nnaweɛtwe awieeɛ baako mu, na ɛnsɛ sɛ wobɔ mmɔden saa. Paw sɔhwɛ ketewaa baako.
- Hwɛ wo mu ansa na woadidi. Wɔ gyinapɛn a efi ɔkɔm a ɛyɛ fɛ kosi sɛ wo mu da mpan ankasa so, wowɔ he? Wonresɔ wo ho hwɛ. Woretie wo ho ara kwa.
- Di aduane a screen nni hɔ pɛnkoro da koro. Aduane baako a wode wo ho di kɔ aduane no su mu ankasa. Ɛyɛ nwonwa sɛnea aduane sɔ ani pii bere a wowɔ hɔ ma no.
- Yi aduane mmara baako gu na hwɛ deɛ ebesi. Paw aduane a woahyɛ no nokɔ no na ma wo ho kwan ma wonya dodow a ɛyɛ pɛɛ, a afannaa nkasa nni mu. Mpɛn pii akɔnnɔ no yɛ komm bere a ɔfasu no si fam no.
Yɛ no brɛoo. Nna bi mu wobɛdi aboro mee, anaa wode afannaa bedidi, anaa wo werɛ befi sɛ wobɛhwɛ wo mu koraa. Ɛno nyɛ deɛ antumi. Ɛyɛ onipa a ɔresua ade, na adesua de nna a basabasa wɔ mu ka ho.
Kɔkɔbɔ baako a ɛyɛ nokware
Nnidie a efi honam mu nkate so hwehwɛ sɛ wode wo ho to wo nipadua nsɛnkyerɛnne so, na nnipa pii deɛ wobɛtumi de aboterɛ asan akyekye saa gyidie no. Nanso nnipa bi deɛ, saa nsɛnkyerɛnne no yɛ den sɛ wɔbɛkenkan anaa ɛyɛ den sɛ wɔde wɔn ho bɛto so, titiri obiara a wadi aduane yare bi kan anaa abusuabɔ a ɛyɛ basabasa a ɔwɔ ne aduane ne nipadua ho mfonini ho. Sɛ ɛno ne wo a, eyi fata sɛ woyɛ a mmoa ka ho sen sɛ wo nko ara. Aduane ho nimdeɛfo a wɔakyerɛw wɔn din anaa ɔyaresani a ɔyɛ adwuma wɔ saa fa yi mu betumi aboa wo ma woayɛ a ahobammɔ wom na wɔ bere a ɛfata mu, na ɛno yɛ ahoɔden, ɛnyɛ ɔkwan tiawa a wobɛfa so.
Botaeɛ a ɛwɔ ha no nyɛ nnidie kwan a ɛyɛ pɛ. Ɛyɛ adwene a ɛyɛ komm wɔ aduandibea, ne gyidie kakra a wode wɔ nipadua a wote mu no mu. Yɛn mu pii betumi de mmienu nyinaa adi dwuma.
Nsɛti
- Cleveland Clinic, Intuitive Eating: Benefits and Principles
- National Library of Medicine (PMC), Review: Relationships between intuitive eating and health indicators
- National Library of Medicine (PMC), Intuitive Eating Longitudinally Predicts Better Psychological Health and Lower Use of Disordered Eating Behaviors