Kodi Kuda Nkhawa Kwakupherani Njala? Nazi Zomwe Muyenera Kuchita Pazomwezi.

Zamkati

• Kuyankha kotsutsana-kapena-kuthawa kumayang'ana kuzu wamavuto
• Zomverera zakuthupi kupsinjika zitha kupondereza kudya
• Momwe mungayambitsire chilakolako chanu ngati mutaya
• 1. Dziwani zovuta zanu
• 2. Onetsetsani kuti mukugona mokwanira
• 3. Ganizirani kudya panthawi yake
• 4. Pezani zakudya zomwe mungathe kulekerera, ndipo muzitsatira

Ngakhale ndizodziwika kuti kudya kwambiri mukapanikizika, anthu ena amakhala ndi zotsutsana.

Kwa chaka chimodzi chokha, moyo wa a Claire Goodwin udasokonekera.

Mchimwene wake wamapasa adasamukira ku Russia, mlongo wake adachoka panyumba mosagwirizana, abambo ake adasamuka ndikukhala osafikirika, iye ndi mnzake adasiyana, ndipo adachotsedwa ntchito.

Kuyambira Okutobala mpaka Disembala 2012, adachepetsa thupi mwachangu.

“Kudya kunali ndalama zosafunikira, nkhawa, komanso zovuta,” akutero a Goodwin. "Mmimba mwanga mudakhala mfundo ndipo mtima wanga [unali] pakhosi panga kwa miyezi."

“Ndinali wopanikizika kwambiri, wamantha, komanso wotanganidwa kotero kuti sindimva njala. Kumeza chakudya kunandipangitsa kukhala wamisala, ndipo ntchito monga kuphika kapena kutsuka mbale zimawoneka zochuluka komanso zopanda pake poyerekeza ndi mavuto anga akulu, "amagawana ndi Healthline.

Ngakhale kuchepa thupi kwanga sikunakhalepo kofunikira kwambiri ngati kwa a Goodwin, inenso ndimavutika kuti ndikhalebe ndi njala ndikakhala ndi nkhawa kwambiri.

Ndakhala ndi matenda amisala (GAD) komanso munthawi yamavuto - monga ndidali nditakwanitsa chaka chimodzi ndikugwira ntchito ya digiri - chidwi changa chodya chimatha.

Zili ngati kuti ubongo wanga sungayang'ane china chilichonse kupatula chomwe chimandidetsa nkhawa.

Ngakhale anthu ambiri amadya kapena kudya zakudya zabwino akapanikizika, pali kagulu kakang'ono ka anthu omwe amasowa chilakolako chofuna kudya nthawi yayitali.

Anthu awa, malinga ndi Zhaoping Li, MD, director ku UCLA Center for Human Nutrition, siocheperako kuposa anthu omwe amayankha kupsinjika mwa kudya kwambiri.

Koma palinso anthu ambiri omwe amataya njala yawo akakhala ndi nkhawa. Malingana ndi kafukufuku wa American Psychological Association wa 2015, anthu 39 pa anthu 100 alionse adanena kuti adya kwambiri kapena adya zakudya zopanda thanzi mwezi watha chifukwa cha kupsinjika, pomwe 31% adati adadya chifukwa chovutika.

Kuyankha kotsutsana-kapena-kuthawa kumayang'ana kuzu wamavuto

Li akuti vutoli limatha kuyambira komwe adayankha pomenya nkhondo kapena kuthawa.

Zaka zikwi zambiri zapitazo, kuda nkhawa kunali chifukwa choyankha zovuta kapena zovuta, monga kuthamangitsidwa ndi kambuku. Kuyankha kwa anthu ena atawona kambuku kungakhale kuthawa mwachangu momwe angathere. Anthu ena amatha kuzizira kapena kubisala. Ena amatha kulipiritsa nyalugwe.

Mfundo yomweyi imagwiranso ntchito chifukwa chake anthu ena samatha kudya akakhala ndi nkhawa, pomwe ena amadya kwambiri.

"Pali anthu omwe amayankha kupsinjika kulikonse ndi 'nyalugwe pa mchira wanga ' [malingaliro], ”akutero a Li. "Sindingachite chilichonse koma kuthawa. Ndiye palinso anthu ena omwe amayesa kudzipangitsa kukhala omasuka kapena ochulukirapo mosangalatsa - ndiye anthu ambiri. Anthuwa amadya chakudya chochuluka. ”

Anthu omwe amataya chilakolako chawo amadya kwambiri chifukwa cha kupsinjika kapena kuda nkhawa kwakuti sangachite china chilichonse, kuphatikiza ntchito zofunikira monga kudya.

Maganizo awa ndi enieni kwa ine. Posachedwa ndinali ndi tsiku lomaliza lomwe likubwera kwa milungu ingapo pa nkhani yayitali yomwe sindinathe kudzilemba.

Tsiku langa lomaliza litayandikira ndipo nkhawa zanga zidakulirakulira, ndidayamba kulemba mwamphamvu. Ndinapezeka kuti ndikusowa chakudya cham'mawa, ndikusowa chakudya chamasana, kenako ndikuzindikira kuti inali 3 koloko. ndipo ndinali ndisanadyebe. Sindinali wanjala, koma ndimadziwa kuti mwina ndiyenera kudya kena kake chifukwa nthawi zambiri ndimamva mutu waching'alang'ala shuga wanga atakhala wotsika kwambiri.

Anthu 31 pa 100 alionse amati adadya chakudya mwezi watha chifukwa cha kupsinjika.

Zomverera zakuthupi kupsinjika zitha kupondereza kudya

Mindi Sue Black atamwalira abambo ake posachedwa, adatsitsa kulemera kwakukulu. Anadzikakamiza kuti adye apa ndi apo, koma analibe chikhumbo chofuna kudya.

"Ndinadziwa kuti ndiyenera kudya, koma sindinathe," akuuza Healthline. “Lingaliro la kutafuna kalikonse linandiika ine mchira. Imeneyi inali ntchito yoti amwe madzi. ”

Monga Black, anthu ena amataya njala yawo chifukwa chakumverera kwakuthupi komwe kumalumikizidwa ndi nkhawa zomwe zimapangitsa kuti lingaliro lakudya lisakopeke.

"Nthawi zambiri, kupanikizika kumawonekera ndikumverera kwakuthupi, monga nseru, minofu yolimba, kapena mfundo m'mimba," atero a Christina Purkiss, omwe ndi othandizira ku The Renfrew Center of Orlando, malo othandizira odwala matenda osokoneza bongo.

"Zomverera izi zitha kubweretsa zovuta kukhala zogwirizana ndi njala komanso kukhuta kwathunthu. Ngati wina akumva nseru chifukwa chakupanikizika, zimakhala zovuta kuti muwerenge molondola thupi likakhala ndi njala, "a Purkiss akufotokoza.

Raul Perez-Vazquez, MD, akuti anthu ena amakhalanso ndi njala chifukwa cha kuchuluka kwa cortisol (mahomoni opsinjika) omwe amatha kuchitika panthawi yamavuto.

"Pakakhala pachimake kapena pompopompo, kupsinjika kumayambitsa kuchuluka kwa cortisol, komwe kumawonjezera kupanga kwa asidi m'mimba," akutero. "Njirayi cholinga chake ndi kuthandiza thupi kugaya chakudya mwachangu pokonzekera 'kumenya-kapena-kuwuluka,' komwe kumatetezedwa ndi adrenaline. Kuchita izi, pazifukwa zomwezi, kumachepetsa njala. ”

Kuwonjezeka kwa asidi m'mimba kungayambitsenso zilonda, zomwe Goodwin adakumana nazo chifukwa chosadya. Iye anati: “Ndinadwala zilonda m'mimba chifukwa chotalika ndi asidi m'mimba mwanga.

Momwe mungayambitsire chilakolako chanu ngati mutaya

Black akuti akudziwa kuti akuyenera kudya, ndipo watenga njira zowonetsetsa kuti thanzi lake likadali patsogolo. Amadzipangira kudya msuzi ndikuyesetsa kukhalabe achangu.

"Ndimaonetsetsa kuti ndikuyenda ulendo wautali kawiri patsiku ndi galu wanga kuti ndionetsetse kuti minofu yanga siyikutamba chifukwa cha kuchepa thupi, ndimachita yoga kuti ndisamangokhala chete, ndipo ndimasewera masewera ampikisano wampira," adatero akuti.

Ngati mwasiya kudya chifukwa cha nkhawa kapena nkhawa, yesani kuchita izi kuti mupezenso:

1. Dziwani zovuta zanu

Kuzindikira zovuta zomwe zikukulepheretsani kudya kudzakuthandizani kufikira muzu wavutolo. Mukazindikira zovuta izi, mutha kugwira ntchito ndi othandizira kuti mudziwe momwe mungawathetsere.

"Kuyang'ana pakuwongolera kupsinjika, kumathandizanso kuchepa kwa zizindikilo zakuthupi zomwe zimakhudzana ndi kupsinjika," akutero a Purkiss.

Kuphatikiza apo, Purkiss amalimbikitsa kuti muzindikire kukhudzidwa komwe kumatha kuthana ndi kupsinjika, monga nseru. "Mukazindikira kuti kunyansidwa kukuyenera kuti kukugwirizana ndi malingaliro awa, ziyenera kukhala chidziwitso kuti ngakhale zimveke kukhala zosasangalatsa, ndikofunikanso kudya thanzi," akutero.

2. Onetsetsani kuti mukugona mokwanira

Li akuti kugona mokwanira ndikofunikira pothana ndi kusowa kwa njala chifukwa cha kupsinjika. Kupanda kutero, kusadya sikungakhale kovuta kuthawa.

3. Ganizirani kudya panthawi yake

Purkiss akuti njala ndi kukhuta kwa munthu zimangowongolera pomwe wina amadya mosasinthasintha.

"Wina yemwe wakhala akudya pang'ono chifukwa cha kuchepa kwa njala angafunike kudya 'mwaukadaulo,' kuti njala ibwerere," akutero. Izi zitha kutanthauza kuyika nthawi yayitali yakudya ndi nthawi yopumira.

4. Pezani zakudya zomwe mungathe kulekerera, ndipo muzitsatira

Ndikakhala ndi nkhawa kwambiri, nthawi zambiri sindimafuna kudya chakudya chachikulu, chopatsa thanzi. Koma ndikudziwabe kuti ndiyenera kudya. Ndingadye zakudya zofewa monga mpunga wabulauni ndi msuzi wa nkhuku, kapena mpunga woyera ndi kachidutswa kakang'ono ka nsomba, chifukwa ndikudziwa kuti mimba yanga imasowa kena kake.

Pezani china chake chomwe mungataye m'mimba munthawi yamavuto anu - mwina chakudya chomwe chimakoma kapena chakumwa chimodzi cholimba, kotero simuyenera kudya zochuluka.

Jamie Friedlander ndi wolemba pawokha komanso mkonzi wokonda thanzi. Ntchito yake idawonekera mu The Cut, Chicago Tribune, Racked, Business Insider, ndi Success Magazine. Pamene sakulemba, amatha kupezeka akuyenda, kumamwa tiyi wobiriwira, kapena kusefukira kwa Etsy. Mutha kuwona zitsanzo zambiri za ntchito zake patsamba lake. Tsatirani iye pa Twitter.