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10 Основни принципа на Интуитивното Хранене

ByAdmin

ян. 13, 2019
Интуитивно хранене
Интуитивно хранене
Интуитивно Хранене – без броене на калории и без забранени храни. Може ли това наистина да е ефективен и здравословен начин на живот?

Интуитивното хранене не е диета. То е хранителен режим, който ви учи да се храните на база естествения си глад и чувство за ситост.

Елайз Реш и Евелин Триболи споделят, че написват първата си книга за интуитивно хранене след като виждат как техните родители изпитват трудности с диетите си.

Те споделят как:

  • Родителите им си налагат строги забрани и ограничения с цел да отслабнат.
  • След като отслабнат обаче си възвръщат старите килограми обратно след което се самообвиняват.

От тук идва и първият и най-важен принцип за Интуитивно хранене:

[toc]

1. Забравете за диетите

Забравете и оставете настрани идеята за строгите диети, както и книгите и статиите, които ви предлагат „бързи резултати“.

Всичката тази подвеждаща информация може да ви накара да си мислите, че вие сте виновни за това, че сте се провалили, когато искате да отслабнете.

Ако все още смятате, че единственото от което имате нужда е някоя нова диета на някоя от известените личности, това ще ви попречи да откриете какво точно представлява интуитивното хранене.

Проблемът е, че диетите не са дълготрайно решение. Точно заради това първото правило е да се спре с диетите. И да се спре да се вярва, че някакви бързи решения могат да доведат до дългосрочни резултати.

2. Уважавайте глада

Според Триболи една от причините диетите да не работят е, защото те създават състояние на лишеност и усещане за глад. Тези две неща могат да доведат до преяждане. За това вместо да следите калориите си, тя препоръчва да обърнете внимание на сигналите, които тялото ви дава.

Но, какво означава това?

Дръжте тялото си сито, доставяйте му нужното количество енергия. Яжте достатъчно калории и полезни въглехидрати. След като свикнете да разпознавате знаците на тялото си нещата стават по-лесни.

Ако не се храните редовно и правилно, можете много лесно да отключите глада за сладко и всичко останало, което ви е под ръка. Много малко хора успяват да устоят на глада, когато той почука на вратата ни. Тогава всякакви мисли за умерено хранене биват лесно захвърлени настрани.

Уважавайте глада, това е едни от първичните биологични сигнали. Така ще подобрите самоуважението си и вярата във себе си и ще видите храната в нова светлина.

3. Дайте си свобода

Третият принцип на интуитивно хранене е да спрете войната с храната.

Често диетите са свързани с директни забрани: „Яж това а не онова!“

Какво се случва, когато забраним на едно дете да прави нещо? Разбира се, то веднага намира начин да го направи.

Всичките тези забрани, които си налагаме могат да доведат до чувство на лишение, то от своя страна може да доведе до неконтролируем апетит и преяждане (нещо като компенсиране за всичките лишения, които търпим). А резултатите, обикновено са чувство на вина и/или ефекта на последната вечеря.

Целта е да си дадете свобода да ядете това което искате. Въпреки че звучи все едно даваме свобода на лакомията си според Триболи това рядко се случва.

Ето защо:

Идеята се изразява в нещо друго. Когато си дадем тази свобода да изядем онази шоколадова поничка за закуска често може да си зададете следните въпроси:

  • „Наистина ли искам да я изям?“
  • „Ще се чувствам ли добре след като я изям?“

Може да откриете, че всъщност не ви се яде до скоро забранената храна.

4. Изчистете мислите си

Успокойте вътрешния глас, който ви казва, че сте „добри“, когато ядете нискокалорични храни и сте „лоши“, когато ядете нездравословни храни.

Мислите и идеите, които сме си повтаряли с години, понякога могат да ни попречат повече от колкото да помагат.

С тези самовнушения, често си донасяме негативни емоции, самоизмъчваме се и си внушаваме вина. Изчистването на съзнанието ни от тези мисли е важна крачка.

Не винаги това са само мисли. Понякога това могат да бъдат и хората около нас (приятели, семейство, познати), които предлагат своите безплатни съвети как да се храним. Според Триболи създаването на дистанция, в тези случаи, е важна крачка в тези случаи.

5. Колко сте сити?

Когато се храните, вслушайте се в тялото си и какво ви подсказва то. Обърнете внимание на знаците, които ви показват, че вече не сте толкова гладни. Търсете знаци, които ще ви покажат, когато сте приемливо сити.

Един от съветите при интуитивното хранене е по средата на храненето да си дадете кратка пауза и да помислите над това какъв е вкусът на храната, и колко сити сте в този момент. Още ли сте гладни или вече се храните заради скуката или стреса?

Това от части ми напомня на често срещания съвет как Японците ядат докато са на 80% сити.

6. Храненето като преживяване

Някои Японски мъдрости и сентенции препоръчват удоволствието, като част от здравословния живот. Храненето трябва да бъде приятно преживяване и да доставя удовлетвореност. Погълнати от нашите желания да отслабнем колкото се може по-бързо лесно забравяме за едно от най-простичките удоволствия в живота.

Според интуитивното ядене, когато похапвате каквото искате в заобикаляща среда, която е приятна и гостоприемна ще ви помогне да се удовлетворени и доволни.

Трябва да изпитвате удоволствие от храната и заобикалящата ви среда. Често хората никога не са си задавали следните въпроси:

  • Какво наистина обичам да ям?
  • Коя храна след като я изям ме кара да се чувствам добре?
  • Коя храна затормозва тялото ми?

Когато си доставите такова преживяване може да забележите, че не ви трябва толкова много храна за да кажете „достатъчно“.

Триболи препоръчва да приложите този метод в началото с едно от храненията си през деня. Но нека това хранене да е най-важното за вас. Яжте без да се разсейвате и обърнете внимание на поне един аспект на храната която ядете – текстурата на храната, вкуса и дори как изглежда.

7. Емоционално хранене

Хората често преяждат заради тревожност, самота, скука, раздразненост или стрес. За това е важно да разпознаете тези проблеми и да ги разрешите.

Намерете начини да се разсейвате, утешите и разрешите проблемите си без да се уповавате на храната, която ядете.

Всички изпитваме различни емоции. Негативните емоции са и една от честите причини да не можем да отслабнем. Безпокойството, тревогата скуката и гнева са емоции, които изпитваме често и те могат лесно да ни подтикнат да напълним пазарската количка с вредна храна.

Ако бъдем съвсем искрени, ще разберем, че храната не може да реши тези проблеми. Храната може и да помогне за малко, но проблемите си остават.

Всъщност този така наречен емоционален глад, единствено, може да ви накара да се чувствате по-зле в дългосрочен период. Освен, че ще трябва да се изправите пред проблемите си ще трябва и да се справите с дискомфорта причинен от преяждането.

8. Уважавайте тялото си

Една от основните заложени идеи е да приемете тялото си, такова, каквото е.

Приемете вашите предразположености, вашите силни и слаби страни.

Така, както, ако носите обувки 39 номер, не бихте очаквали да се поберете в 36 номер, така и не си поставяйте нереалистични очаквания към тялото си.

Когато започнете да уважавате тялото си със своите добри и лоши страни това ще ви помогне да избягвате емоционалното хранене, за което споменах по-горе, защото ще ви помогне да се чувствате по-добре в кожата си.

Важно е да се знае, че интуитивното хранене не е хранителен режим за отслабване, въпреки, че Триболи казва, че някои жени отслабват след като оставят своите нездравословни навици свързани с диетите и ограниченията в миналото.

9. Тренирайте

Това не означава, че трябва да ходите на фитнес всеки ден.

Просто бъдете активни. Храненето и тренировките са едни от най-важните елементи за здравословния начин на живот. Това което е важно да намерите упражнения, които ви помагат да горите калории, така ще можете и да изгорите ненужните мазнини. Целта е да намерите нещо, което ви доставя удоволствие и което е дългосрочно.

Не става на въпрос за тежки тренировки в залата или на площадката. Просто бъдете една идея по-активни. Започнете с малко.

Упражненията и движението имат много ползи за здравето, които и най-хубави хранителен режим не може да ви достави сам по себе си.

Обърнете внимание на това как се чувствате, когато сте активни и се движите, вместо над това, колко калории сте изгорили днес. Когато промените начина, по който гледате на нещата, това може да направи огромна разлика в това какво представляват вашите сутрини.

Когато единствената ви фиксидея е да отслабнете, ранното ставане за разходка или бягане ще изглежда като мисията невъзможна.

10. Ценете здравето си

Въпреки, че се препоръчва да „ядете каквото поискате“ това не означава че не трябва да ви пука за здравословното хранене. Всъщност един от последните съвети на Реш и Триболи е да избирате храна които са здравословни за тялото ви, както и за вкусовите ви рецептори.

Имайте предвид, че не е нужно хранителният ви режим да е перфектен за да подобрите здравето си. Малките стъпки, но в правилната посока са по-важни от колкото правенето на огромни промени само за да се окаже, че сте се отказали след 30 дена.

Няма да получите дефицит на хранителни вещества и елементи или пък ще напълнеете от едно хранене или един ден.

Това което ядете в дълъг период от време е от значение и ще реши крайните ви резултати. Постоянството е от значение, не перфекционизмът.

С други думи добре е да се консумират все пак повече плодове и зеленчуци от колкото сладолед. Но в същото време не е нужно диетата да е перфектна за да бъде здравословна.

Интуитивно хранене: Доказани ползи

Обемът от изследвания, които се фокусират над интуитивното хранене продължава да расте, като е предимно фокусиран над жени.

Научните изследвания показват по-здравословно психологическо състояние, по-нисък индекс на телесна маса (ИТМ) и поддържане на теглото, но не и отслабване.

Едно друго изследване е сравнило отслабването на две групи:

  1. Група 1, която е била на ограничен калориен прием.
  2. Група 2 която е практикувала интуитивно хранене.

По средата на проучването Група 2 са показали по-добри резултати, но в края на изследването Група 1 са имали най-добрите резултати.

Участниците в проучванията свързани с интуитивно хранене са показали подобрение на самочувствието си, самооценката си и цялостното качество на живот, Също, те са изпитвали по-малко депресия и тревожност.

Една от основните ползи на интуитивното хранене определено е по-доброто психологическо състояние.

Отслабване с Интуитивно Хранене: Мнение и финални мисли

Един често срещан мит е че без структуриран хранителен режим хората биха почнали да се хранят с вредна храна. Но това не винаги е напълно така.

Въпреки че в интуитивното хранене има доста хубави идеи, смятам, че все пак трябва да има някаква структура и организираност.

Да, определено този начин на хранене може да ви освободи от фиксидеята за диетите. И да ви освободи от безкрайния кръговрат на диета отслабване и връщане на старите килограми (йо-йо ефекта).  Но интуитивното хранене лесно може да доведе до липса на балансирано хранене и обърканост какво изобщо означава балансирано хранене.

Затова е добре да се внимава. Особено хора, които имат проблеми с преяждането и пристрастяването към храна или са страдали от други хранителни разтройства. При тях интуицията може да е разрушена, което да доведе до нежелани резултати.

Въпреки, че имаме добър вроден инстинкт за баланс, с времето ние лесно можем да го загубим. Затова бебетата ядат когато са гладни и спират когато са се нахранили достатъчно. Но като пораснем, е много лесно да объркаме подсъзнанието си и този вроден инстинкт. Всичките външни тригери могат лесно да ни объркат.

Според мен е добре да се поеме балансиран (хибриден) подход. От една страна е добре да премахнем забраните, които изкуствено си наслагваме и също да обърнем внимание на сигналите които тялото ни дава. От друга страна е важно да се образоваме на тема:

Така не е нужно да изпадаме в една или друга крайност.

Няколко важни съвета, които ще ви помогнат:

  • Хапвайте когато наистина се чувствате гладни.
  • Хапвайте по малко дори и да е по-често, така ще се чувствате сити и няма да се притеснявате, че няма да има какво да ядете по-късно.
  • Започвайте с плодовете или ядките.
  • Внимавайте за консумирането на захар. Тя няма да ви засити, но за сметка на това ще ви достави много и ненужни калории.
  • Внимавайте с храненето по време на събирания с приятели, семейство и др.
  • Не се отчайвате, ако приядете със сладко.

Интуитивното хранене може да бъде нож с две остриета, затова е добре да разбираме положителните и отрицателните му страни. Когато се опитваме да слушаме сигналите, които тялото ни дава, те могат да звучат доста объркващо. С времето се свикна, но не изпадайте в крайности.

By Admin

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