Waxaan la yaabanahay sida yar ee aan uga walaacsannahay waxa aan afka gelineyno marka loo eego hawlaha kale. Waa mid ka mid ah go'aamada ugu muhiimsan ee aan sameyno maalin kasta, taas oo saameyn ku yeelan karta wax walba: laga bilaabo niyadda iyo heerarka tamarta ilaa caafimaadka mustaqbalka fog, maskax ahaan iyo jir ahaanba. Haddana inteenna badani waxay u janjeeraan inay ku tiirsanaadaan hadal-hayn iyo "waxyaalihii aan ku akhrinay internetka" ama qaababka aan ku aragnay dadka kale ee guuleysta, halkii aan ka heli lahayn xog adag oo ku saabsan waxa shaqeeya iyo waxa aan shaqayn. Sababtoo ah ma jirto xabbad qalin ah oo qof walba u shaqeysa. Waxaan ku dooranaa deymahayada iyadoo ku saleysan tirooyinka. Waxaan dooranaa kiradayada, alaabta ku jirta dambiishayada supermarket-ka, baabuurkeena, fasaxayada iyo tigidhada diyaarada. Haddana, waynu ku guul darraysanay in aynu isla mabaadiida ku dabaqno cuntada. Intaa waxaa dheer, cuntadu waxay qaadataa qayb muhiim ah maalinteena: iibsashada maaddooyinka,

Maqaalkan, waxaan uga hadlayaa faa'iidooyinka iyo dhibaatooyinka ay leedahay jarista cuntadaada. Waxaan tan sameynayay muddo 9 bilood ah, natiijooyin cajiib ah: 23 kg oo lumay (50 rodol) iyo cunto ku habboon qaab nololeedkayga si ka wanaagsan oo leh heerar tamar sare leh. Iyadoo laga yaabo inay noqoto safar adag, waxaad ka soo qaadan kartaa gabagabada tusaalahayga gaarka ah ee ku saabsan abaal-marinaha.

Qofka Aan Ahay Iyo Siday Ku Bilowday

Hadda, waxaan ahay injineer software ah^{(software engineer)} . Taas ka hor, waxaan samayn jiray xisaab adag oo badan maalmo dhammaadka ah. Tiradu waa qayb dabiici ah oo noloshayda ka mid ah, laakiin si uun waxaan dareemay inaanay "sax ahayn" in aan la socdo kharashaadkayga oo waligay maan ku fikirin inaan goosto cunnadayda. Waxaan had iyo jeer ku fikiri jiray inaan la igu dhibi karin hawshaas caajiska badan iyo caajiska badan. Jidhkaygu runtii si fiican buu u shaqeeyaa. Mise wuu sameeyaa?

Waxaan u malaynayaa xagga dambe ee maskaxdayda in aan mar walba ka baqi jiray in aan qiyaaso waxa calooshayda ka socda. Waan ogaa inaan cunay cunto badan, laakiin inta ay ka badan tahay, ma ogaan kartid. Ama ugu yaraan ilaa aad cabbirto. Tani waa sida ay u ekaatay cuntadii dhabta ahayd 9 bilood ka hor (sawirka dhabta ah ee dembiilenimo!):

Waxaan u dhexeeyay hurdo la'aan, nafaqo xumo iyo qaadashada kafeyn aad u sareysa, anigoo isku dayaya inaan naftayda u jiido maalinta xigta. Maalin kasta oo toddobaadka ah.

Maxaa Iga Dajiyay

Waxa aan niyad jabay sannado ka dib in aan hamiga ku hayo maskaxdayda, laakiin maaha wax ku saabsan jidhkayga. Waxaan filayaa inaanan ahayn ka kaliya ee halkaas ka jira dhib la mid ah. Markaa waxaan gartay in halkii aan ka bedeli lahaa jihada hamigayga, in aan raadiyo hab aan ku taabto oo aan u isticmaalo si aan u hagaajiyo jirkayga. Haddaba maxaa ka wanaagsan inaan maskaxdayda ku quudiyo xogta jidhkayga ku saabsan? Oo u kaalay in aad dib u milicsato, taasi waxay ahayd mid iska cad.

Laakiin ku filan falsafada horeba. Ka soo noqoshada Vancouver , bilawga Maarso 2014^{(March 2014)} , waxaan ku booday miisaan. Waan naxay. Markii ugu horreysay noloshayda, waxay ka badnayd 100kg (225 rodol). Haddii aad waligaa miisaan culus lahayd wakhtiga dugsiga, waxaad xasuusan kartaa qosolka asxaabtaada markii macalinkaaga ciyaaraha uu hal mar kugu miisaamo bilawga sanad dugsiyeedka.

Laakiin hadda ma jirin qosol. Waxaan u socday da'da 30-sano jir, waxaana si joogto ah ii xanuunay jilibka waxaanan ogaaday sida aan waxtarka ugu lahayn jirkayga marka la barbar dhigo kuwa kale intii lagu jiray tababbaradaydii Qwan Ki Do. Halka kuwa kale ay samayn karaan tobanaan riix-ups ama ay si xarrago leh u dhex maraan tobanaan daqiiqo oo jimicsi adag ah, si fudud ayaan u daali lahaa oo aan iskaga daayaa ama noqon lahaa kan ugu dambeeya ee layliyada badankiisa. Dhaqdhaqaaqa maalinlaha ah sidaa uma muuqan, gaar ahaan tan iyo markii aan ku daboolay kafeega. Laakiin waan ogaa in aanay taasi meelna u horseedin, mustaqbalkuna aanu u muuqan mid ifaya.

Faa'iidooyinka ku jira Goynta Waxa aad Cunayso

Haddaan dib u milicsado, waxaan jeclaan lahaa inaan wax badan ka ogaado faa'iidooyinka ay leedahay jarista cuntadayda. Ma aha oo kaliya in la igu dhiirigelin lahaa, laakiin waxaan arki lahaa ujeedada weyn ee samaynta:

Fahamka waxa soo gala. ^{(Understanding What Comes In.)}Ka dib markii aan baranay qiyamka nafaqeynta ee boqollaal cunto oo soo galay nidaamkayga 9-kii bilood ee la soo dhaafay, waxaan la yaabay marar badan intii aad malayn lahayd. Dib u milicsiga, waxaan garwaaqsaday in inta badan aragtidayda waxa wanaagsan ama waxa xun xagga cuntada ay markii hore ka soo jeedaan fikradaha aan rasmiga ahayn ee dadka kale. Kaliya^(Just) inaan bixiyo hal tusaale degdeg ah, waxaan jeclahay qaraha cas. Kaas oo^(Which) loo suuq geeyey isagoo leh "ku dhawaad ​​wax kalooriyo ah malaha" (maxaa yeelay waa "miro"). Si kastaba ha ahaatee, hal eray oo muhiim ah oo laga raadiyo xog kasta oo cunto ah ayaa ah macluumaadka ay ka kooban tahay xaddi badan oo sonkor ah. Weli ma aha kalooriyo badan oo dhan, laakiin waxaan qiyaasayaa inaysan sii socon karin in la cuno 1-2 kg maalin kasta inta lagu jiro xagaaga.

Sidoo kale, boqoshaada aan jeclahay. Iyada oo qayb ka ah isbeddelkayga^{(my transformation)} (laga bilaabo barnaamijka 102kg/225 lbs ee aan tamar u lahayn taam ahaanshiyaha iyo tamartayda), waxaan ka tanaasulay cunista hilibka gebi ahaanba. Taas macnaheedu waxa weeye in aan fiiro gaar ah u yeesho qadarka borotiinka ee aan cunayo. Mushrooms ayaa ka soo baxay xagga sare ee cuntooyinka borotiinku ku badan yahay, oo ay la socdaan farmaajo. Maadaama aan horay u jeclaa cunista iyaga, waxaan go'aansaday inaan si joogto ah u sameeyo tan iyo hadda waxaan sidoo kale haystay sabab wanaagsan.

Wacyigelinta Ku Saabsan Nuxurka Nafaqeynta. ^{(Raising Awareness About Nutritional Contents.)}Ka dib markaad bilowdo inaad hesho tamar badan, waxaad isla markiiba ogaan doontaa in kaloriyadu yihiin qaybta ugu muhiimsan ee isla'egta. In aan iska dhaafo qaar ka mid ah baahiyaha nafaqeynta ee u gaarka ah qofkasta cuntadiisa (tusaale ahaan, iska hubi in aad helayso borotiin ku filan haddii aanad cunin hilibka), sahaminta qiimaha nafaqada ee cuntooyinka aan inta badan cuno ayaa wax badan i bartay.

Pretzels-ka aan cunaa waxay leeyihiin ku dhawaad ​​xadiga dufanka ah sida farmaajo "dufan" ee la malaynayo ee aan cunayo. Oo bal eeg shukulaatada madow sidoo kale. Yaa u malayn lahaa in kookaha ka mid ah halkan iyo halkaas ay si xun u xidhi doonaan halbowlayaashaaga?

Cuntooyinka qaar waxay yeelan doonaan xaddi aan caadi ahayn oo nafaqo ah waxaana laga yaabaa inaadan xitaa ka warqabin. Dadka aan maalmahan la shaqeeyo waxay had iyo jeer la yaabaan toddobaadyada ugu horreeya cuntooyinka ay cunaan. Naftaada fursad sii oo si xikmad leh dhowr daqiiqo ku bixi dhawrkii maalmoodba si aad wax uga akhrido.

Barashada Qiimaynta Waxa Ku Jira Saxankaaga. ^{(Learning to Evaluate What's on Your Plate.)}Galitaanka cuntadaada waxay abuuri doontaa caado aad u wanaagsan oo ah inaad xasuusato waxa saxankaaga ku jira, iyo ka sii muhiimsan, inaad ku qiimayso (tiro iyo tayo labadaba) ka hor intaadan cunin. Waxaan marka hore ku ciyaari jiray isha, ka hor intaanan miisaan fiican helin. Kaliya waxaan isticmaalaa miisaanka had iyo jeer si aan naftayda u tababaro hadda. Xeelado aniga ii shaqeeyay:

1. Akhri tirada ku jirta liiska makhaayadda.
2. Marka aad ka iibsanayso cuntada baakadaysan ee dukaamada ( aynu nidhaahno farmaajo), waxaad ogaan doontaa tirada guud, wayna kuu fududaanaysaa in la qiyaaso inta qayb ee aad ka cunayso wakhti cunto ah.

Waqtiga dheer, tani waa xirfad aad muhiim u ah in la yeesho. Waxaad bilaabi doontaa inaad ogaato nooca cuntada aad u baahan tahay iyo cadadkee si aad u dheregto iyo miisaanka saxda ah.

Caqabadaha ku wajahan Goynta Cunnada

Ha u malayn in aad ku heli doonto dhammaan wanaagga bilaashka ah. Waxay qaadan doontaa xoogaa dadaal ah, laakiin maaha inta aad malaynayso. Nidaamku wuxuu noqon karaa mid adag (in kasta oo, maalmahan la isticmaalayo software sida MyFitnessPal) waxaa lagu qasbi doonaa inaan khilaafo) ama laga yaabo inaadan ku kalsoonayn natiijooyinka. Laakiin dhammaantood waxay u kala baxaan faa'iidooyinka aad qorsheyneyso inaad ka hesho. Haddii aadan runtii dhibaato ku qabin ama aadan naftaada u dooran nooc ka mid ah faa'iidooyinka, waxaan dhihi lahaa waxaa jirta suurtogalnimo aad u weyn inaadan la qabsan caadadan muddada dheer.

Miyayna qaadan waqti badan in la sameeyo? ^{(Doesn't it take a lot of time to do it?)}Dhab ahaantii, tani waa mid ka mid ah su'aalaha ugu badan ee aan maqlo. Hadda waxay igu qaadataa 5 daqiiqo maalin kasta si aan u sameeyo, waxaanan u arkaa wakhtigaas in si fiican loo qaatay. Dabcan, bilawga waxay qaadan doontaa waqti dheer. Oo haddaanan haysan qorshe aan ku isticmaalo xogta sinaba, ma arki lahayn barta 5 daqiiqo ee maalintayda aan sidaas samaynayo. Natiijooyin isku mid ah ayaan ka helaa dadka kale, inta badan 10 daqiiqo ka yar maalin kasta xitaa marka ay bilaabayaan inay sidaas sameeyaan.

Laakiin miyaanay xogtu ahayn mid aan la isku halayn karin? ^{(But isn't the data unreliable?)}Dabcan waa. Sida xog kasta oo aad nolosha kula shaqaynayso. Kaydka cuntada^(Food) (gaar ahaan MyFitnessPal 's) ayaa aad ugu saxsan cuntada lagu baakadeeyay dukaamada. Caadi ahaan waxaan isticmaalaa maaddooyinka cayriin si aan u qiyaaso tirada kalooriga ee cuntada la kariyey. Laakiin mar labaad, maxaad ugu baahan tahay 100% sax ah? Ma^(Did) ogtahay in badi xogta aad isticmaasho maalinba maalinta ka danbaysa ay tahay mid khaldan?

• Miisaanka aad u isticmaalayso isku miisaamidda naftaada waa khalad. Midka khudaarta ee dukaanka weyn ayaa isna leh qiime khalad ah.
• Xawaaraha cabbirka gaadhigaaga inta badan waa la isku toosiyaa si uu u muujiyo xawaare ka sarreeya heerkaaga dhabta ah ee safarka, si uu kaaga caawiyo inaad ka fogaato shilalka iyo inay dhiirigeliso qaab wadista oo dheeli tiran. Ha i rumaysan? Xawaaraha ku cabbir app GPS oo waxaad arki doontaa waxaan ka hadlayo.

100% xogta saxda ah maaha waxa aan u baahanahay si aan ugu noolaano nolosheena. Inta badan, heerka khaladka "fasalka-macmiilka" ayaa ku filan haddii aan naqaano sida looga gudbo. Waxaa jira siyaabo aad ku heli karto akhrin sax ah oo qiimo badan leh, laakiin qof caadi ah, run ahaantii uma baahnid taas.

Laakiin waxaan ilaawi doonaa inaan galo walxaha qaar ^{(But I'll forget to log some items.)}Haa, waad sameyn doontaa. Miyaan kuu ballan qaaday inaadan yeeli doonin? 🙂 caado kasta^(Any) waxay qaadataa waqti in la abuuro. 100% sax kuma heli doontid dhawrka toddobaad ee ugu horreeya taasina waa wax ay tahay inaad aqbasho oo aad qorshaysato. Waxaa jirta fursad wanaagsan oo aad cuni doonto 3 jeer maalintii ugu yaraan dhowr sano oo dheeraad ah, markaa waxaan u maleynayaa in xog badan oo ku saabsan taas ay tahay maalgashi qiimo leh.

Gabagabadii

Gelida cuntadaada waa sharad. Markasta oo xogta aad haysatid, ayaa aad baran doontaa naftaada. Ka digtoonow, taasi waxay sidoo kale ku xiran tahay heerka xiisahaaga iyo awoodda aad u leedahay inaad tarjumto xogta sidoo kale. Isbeddelka cuntadayda iyo dhimista miisaanka ayaa noloshayda si buuxda u beddeshay - natiijooyinka baaritaanka dhiiggayga ayaa soo fiicnaaday in ka badan 25% ku dhawaad ​​cutub kasta oo muhiim ah. Waxaa jira khuraafaad badan oo aan weli u istaagin imtixaanka xogta. Halkii aad ku tiirsanaan lahayd talo aan rasmi ahayn sida "cun X sababtoo ah waxay u fiican tahay Y", sidee ku saabsan xakamaynta iyo qaadashada go'aamadaada? Tusaalaha aan jeclahay waa sida shukulaatada u xun ay u tahay miisaanka dhimista - Waxaan cuni jiray 3 kg (6.6 rodol) bishii anigoo miisaan luminaya. Waxaa jira sababo kale oo aan ku fiicnayn muddada dheer, laakiin dhab ahaantii - ma jirto xabbad lacag ah! Waxa aan ku dhammeeyey in aan ku dhaqmo Soonka Dhex-dhexaadka ah^{(Intermittent Fasting)}oo aad cunto 2 cunto oo keliya maalintii. Tani waxay iga caawisay inaan lumiyo 23 kg (50 rodol) oo aan beddelo noloshayda gebi ahaanba. Hadda waxaan sii qorsheeyaa cunnadayda inta badan waxaanan dareemaa tamar badan maalintii oo dhan. Tan ugu muhiimsan, aad ayaan ugu kalsoonahay awooddayda aan ku xakameynayo heerarka tamartayda iyada oo loo marayo cuntada.

The Benefits & Pitfalls Of Logging Your Food Intake

I'm surprised at how little concern we haνe for what we are putting into our mouths compared to other activities. It's one of the most іmportant dеcisions that we make daily, that can inflυence everything: from our mood and energy levels to long term health, both mentally and physically. And yet most of us tend to rely оn hearsay and "stuff we read online" or pаtterns that we have observed in other ѕucceѕsful people, instead of gettіng hard data about what works and what doesn't. Because there is no silver bullet that works for everyone. We choose our loans based on numberѕ. Wе choose our rent, the prodυcts in our supermarket basket, our car, our vacations and our plane tickets. Yet, we fail to apply the ѕame prinсіples to food. Moreover, food takes up a significant chunk of оur day: from buying the ingredients, preparing it (or ordering it) to eating it.

In this article, I'm going to talk about the benefits and pitfalls of logging your food. I've been doing this for 9 months, with awesome results: 23 kg lost (50 lbs) and a diet that suits my lifestyle better with much higher energy levels. While it might turn out to be a challenging journey, you can draw conclusions from my own example about the rewards.

Who I Am And How It Started

Right now, I'm a software engineer. And before that, I used to do a lot of hardcore maths for days on end. Numbers are a natural and crucial part of my life, and yet somehow I felt it's "not right" to track my expenses and never even considered logging my food intake. I always thought that I cannot be bothered with such a mundane and boring task. My body works really well anyway. Or does it?

I guess in the back of my mind I was always afraid to quantify what was going on in my belly. I knew I was eating too much, but how much is too much, you can never know. Or at least until you measure. This is how an actual meal looked 9 months ago (actual guilty pleasure picture!):

I was bouncing between lack of sleep, poor nutrition and extremely high caffeine intake, trying to drag myself into the next day. Each day of the week.

What Tipped Me Off

I had been frustrated for years on end that I am so ambitious about my mind, but not about my body. I guess I'm not the only one out there with the same problem. So I realised that instead of changing the direction of my ambitions, I should find a way to tap into them and use them to improve my body. So what better way than to feed my brain with data about my body? And come to think of it in retrospect, that was pretty obvious.

But enough about philosophy already. Coming back from Vancouver, at the beginning of March 2014, I hopped on a scale. And I was shocked. For the first time in my life, it was over 100kg (225 lbs). If you ever were overweight during school, you can remember the giggles of your colleagues when your sports teacher would weigh you once at the beginning of the school year.

But now there was no giggling. I was on my way to turning 30, and I had frequent knee pains and noticed how inefficient my body was compared to others during my Qwan Ki Do trainings. While others could do tens of push-ups or gracefully go through tens of minutes of intense practice, I would get tired very easily and give up or be the last in most exercises. In day-to-day activity it wasn't so noticeable, especially since I covered it up with coffee. But I knew that this wasn't leading anywhere and that the future did not look bright at all.

Benefits Of Logging What You Eat

Looking back, I wish I had known more about the benefits of logging my food. Not only would I have been more encouraged, but I would have seen the bigger purpose in doing it:

Understanding What Comes In. After studying the nutritional values of literally hundreds of foods that entered my system for the past 9 months, I was surprised more often than you would imagine. Looking back, I realise that most of my impressions of what is good or what is bad in terms of food were previously derived from other people's informal opinions. Just to give one quick example, I love red watermelon. Which is marketed as having "almost no calories at all" (because it's "fruit"). However, one keyword search away in any food database is the information that it contains huge amounts of sugar. Still not a whole lot of calories, but I guess it isn't sustainable to eat 1-2 kg each day during the summer 🙂 It makes a lot of sense, but I had never thought about that.

Also, my beloved mushrooms. As part of my transformation (from an 102kg/225 lbs programmer lacking energy to the fit and energetic me), I gave up eating meat almost completely. This meant that I had to pay attention to the amount of protein that I was eating. Mushrooms popped up in the top of high-protein foods, together with cheese. Since I already loved eating them, I decided to do it more frequently since now I also had a good reason.

Raising Awareness About Nutritional Contents. After you start getting more energy, you'll soon realise that calories are the least important part of the equation. Leaving aside certain nutritional needs that are specific to each person's diet (for example, make sure that you are getting enough proteins if you aren't eating meat), exploring the nutritional values of foods that I usually eat has taught me a whole lot.

The pretzels that I eat have almost the same amount of fats as the supposed "fatty" cheese that I am eating. And look at that dark chocolate too. Who would have thought that some cocoa here and there will clog your arteries that badly?

Some foods will have an unusual amount of nutrients and you might not even be aware of it. People I work with nowadays are always surprised within their first weeks about the foods that they eat. Give yourself a chance and spend a few minutes wisely every few days to read about those.

Learning to Evaluate What's on Your Plate. Logging your food will create a very good habit of remembering what is in your plate, and more importantly, evaluating it (both by quantity and quality) before eating. I used to eyeball at first, before getting a good scale. I only use the scale every now and then to keep myself trained right now. Some strategies that worked for me:

1. Read the quantities in the restaurant menu.
2. When you are buying packaged food from the supermarket (let's say cheese), you will know the total quantity and it's easier to estimate what fraction of it you are eating at a given meal.

On the longer term, this is a very important skill to have. You will start to know what kind of food you need and in what quantities to keep you satiated and at the correct weight.

Barriers For Food Logging

Don't imagine that you will get all the goodies for free. It will take some effort, but not as much as you would imagine. The procedure might be cumbersome (although, nowadays with software like MyFitnessPal I would be forced to disagree) or you might not trust the results. But it all breaks down to what benefits you plan to obtain from it. If you don't really have a problem or haven't chosen any type of benefit for yourself, I would say there is a very large probability for you to not engage with this habit on the longer term.

Doesn't it take a lot of time to do it? Actually, this is one of the most common questions that I hear. It now takes me 5 minutes each day to do it, and I consider that time very well spent. Of course, at the beginning it will take longer. And if I had no plan to use the data in any way, I would not see the point in spending 5 minutes of my day doing so. I get similar results from other people, mostly under 10 minutes each day even when they are at the beginning of doing so.

But isn't the data unreliable? Of course it is. Just like every piece of data you are working with in life. Food databases (especially MyFitnessPal's) are more accurate for supermarket-packaged food. And I usually use the raw ingredients to estimate the calorie count of the cooked food. But then again, why do you need 100% precision? Did you know that most data that you use day to day is inaccurate?

• The scale you use for weighing yourself is inaccurate. The one for veggies at the supermarket has an error rate too.
• The speedometer for your car is usually tweaked so that it shows a speed that is higher than your actual rate of travel, to help you avoid accidents and to encourage a more balanced driving style. Don't believe me? Measure the speed with a GPS app and you'll see what I'm talking about.

100% percent accurate data is not what we need to go about living our lives. Quite often, a "consumer-grade" error rate is sufficient if we know how to overcome it. There are ways to get more accurate readings at considerable prices, but as an average person, you don't really need that.

But I'll forget to log some items. Yes, you will. Did I promise you wouldn't? 🙂 Any habit takes time to create. You won't get it 100% right for the first few weeks and that is something that you have to accept and plan for. There's a good chance you'll be eating 3 times a day for at least a few more decades, so I think having more data about that is a worthwhile investment.

Conclusions

Logging your food is a bet. That the more data you have, the more you will get to know yourself. Be careful, that also depends on your level of interest and your ability to interpret the data too. Tweaking my diet and losing weight has changed my life completely - my blood test results improved more than 25% in almost every important chapter. There are a lot of myths that have yet to stand the test of data. Instead of relying on informal advice like "eat X because it's good for Y", how about taking control and making your own decisions? My favourite example is how bad chocolate is for weight loss — I was eating 3 kg (6.6 lbs) per month while losing weight. There are other reasons for it not being good on the longer term, but really — there is no silver bullet! I ended up practicing Intermittent Fasting and eating only 2 meals per day. This helped me lose 23 kg (50 lbs) and change my life completely. I now plan my meals ahead most of the time and feel much more energetic throughout the day. Most importantly, I am very confident in my ability to control my energy levels through food.

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