Kumvetsetsa Kudya Mokakamiza Nthawi Yako Isanakwane

Zamkati

• Chidule
• Kodi kudya mokakamiza ndi chiyani?
• Chifukwa chiyani kudya mopitirira muyeso kumachitika nthawi yanga isanakwane?
• Kodi ndingapewe bwanji kudya mopitirira muyeso?
• Idyani moyenera
• Akamwe zoziziritsa kukhosi wanzeru
• Pangani zosankha zabwino pamoyo wanu
• Kodi ndiyenera kuyitanitsa liti katswiri wa zamankhwala?

Chidule

Monga mkazi, mwina mumadziwa bwino chilakolako chofuna kudya zakudya zinazake musanakwane msambo. Koma ndichifukwa chiyani kulakalaka kudya chokoleti ndi zakudya zopanda thanzi nthawi yamwezi?

Pemphani kuti muphunzire zomwe zimachitika mthupi kuti muchite izi musanabadwe komanso momwe mungapewere.

Kodi kudya mokakamiza ndi chiyani?

Kudya mopupuluma, komwe kumatchedwanso kudya kwambiri, kumadziwika ndi chidwi champhamvu, chosalamulirika chodya chakudya chochuluka. Nthawi zina, kudya mopitirira muyeso kumayamba kukhala matenda osokoneza bongo (BED), omwe amadziwika bwino. Kwa ena, zimachitika nthawi yapadera, monga m'masiku akutsogola kwanu.

Zizindikiro zina zomwe anthu amakonda kudya mokakamiza ndi izi:

• kudya pamene mulibe njala kapena ngakhale mutakhala okhuta
• amakonda kudya chakudya chochuluka
• kumva kukhumudwa kapena kuchita manyazi pambuyo podyera
• kudya mobisa kapena kudya mosasintha tsiku lonse

Chifukwa chiyani kudya mopitirira muyeso kumachitika nthawi yanga isanakwane?

Kafukufuku akuwonetsa kuti kudya koyambirira musanakhale ndi gawo lina la thupi.

Malinga ndi kafukufuku wofalitsidwa mu International Journal of Eating Disorders, mahomoni m'mimba amawoneka kuti amatenga gawo lalikulu. Kafukufukuyu adawonetsa kuti kuchuluka kwa progesterone munthawi ya msambo kumatha kubweretsa kudya mopitirira muyeso komanso kusakhutira ndi thupi.

Estrogen, komano, ikuwoneka kuti ikugwirizana ndi kuchepa kwa njala. Estrogen imakhala pamlingo waukulu kwambiri panthawi yopuma.

Mwanjira yosavuta, mwina mumakhala osakhutira ndi chilichonse musanabadwe. Kusakhutitsidwa kumeneku kumatha kukhala koyambitsa kudya kwanu mokakamiza.

Kudya pang'ono kusamba nthawi zambiri kumatenga masiku angapo ndipo kumatha msambo ukayamba, ngakhale sizikhala choncho nthawi zonse.

Ngati kudya mopitirira muyeso kukupitirira kunja kwa msambo, onani dokotala wanu.

Kodi ndingapewe bwanji kudya mopitirira muyeso?

Njira yoyamba yochepetsera kapena kupewa kudya mopitirira muyeso ndikuzindikira kuti vuto lilipo.

Mufunanso kudziwa nthawi yomwe mumatha kudya kwambiri. Mukamaliza kuchita izi, yesani malangizowa kuti mupewe kudya mopitirira muyeso.

Idyani moyenera

• Sungani zolemba za chakudya kuti muzitsatira zonse zomwe mumadya, makamaka ngati mumamwa kwambiri. Kuwona kuchuluka kwama calories omwe mukudya (pamapepala kapena kudzera pulogalamu) kungakuthandizeni kuyimitsa kayendedwe kake.
• Yesetsani kudya bwino mwezi wonse. Chepetsani zakudya zomwe zili ndi shuga woyengedwa bwino.
• Katundu wambiri wazakudya monga zipatso, ndiwo zamasamba, nyemba, mbewu, ndi mbewu zonse. CHIKWANGWANI chimakuthandizani kuti mukhale ndi nthawi yayitali.

Akamwe zoziziritsa kukhosi wanzeru

• Musagule zakudya zopanda pake. Ndizovuta kuzidya ngati sizili mnyumba. M'malo mwake, gulani zosakaniza kuti mupange zokhwasula-khwasula bwino ndi mitundu yosiyanasiyana komanso zonunkhira.
• Mukakhala ndi chilakolako chofuna kudya kwambiri, imwani kapu yamadzi yokhala ndi zipatso kapena timbewu tonunkhira. Zitha kukhala zokwanira kuti muchepetse zilakolako zanu. Kutafuna chingamu kapena kudya lollipop kungathandizenso.
• Pazokhumba zokoma, ikani zipatso zatsopano ndi yogurt smoothie kapena mbatata yokhala ndi batala pang'ono ndi supuni ya tiyi ya shuga wofiirira. Komanso yesani Chinsinsi cha sinamoni cha mapulo a caramel popcorn kuchokera ku Cookie + Kate.
• Ngati muli ndi malingaliro azakumwa zamchere kapena zamchere, pangani tchipisi tating'onoting'ono tophika ndi paprika ndi mchere kuchokera ku Pickled Plum. Njira ina yabwino ndikusakaniza mtedza ndi zipatso, monga mtedza wokazinga ndi ma apricot ochokera ku Family Circle.

Pangani zosankha zabwino pamoyo wanu

• Kupsinjika kumatha kubweretsa kudya kwamaganizidwe munthawi yanu. Kuchita masewera olimbitsa thupi, kuchita masewera olimbitsa thupi, kugona mokhazikika, komanso kukhala ndi malingaliro abwino kumathandiza kuchepetsa nkhawa.
• Lowani nawo gulu lothandizira monga Overeaters Anonymous. Kulankhula ndi ena omwe akumvetsetsa zomwe mukukumana nako kungakhale kothandiza. Muthanso kugwiritsa ntchito njira zina zabwino zothandizira.

Kodi ndiyenera kuyitanitsa liti katswiri wa zamankhwala?

Sikuti aliyense amafunikira chithandizo pakudya koyambirira. Ngati mumapezeka kuti mumamwa mowa mwauchidakwa nthawi zina kupatula masiku amene mumayamba kusamba, kapena ngati kudya mopitirira muyeso kumayambitsa kunenepa kwambiri kapena kukhumudwa, muyenera kufunsa akatswiri azaumoyo.

Malinga ndi chipatala cha Mayo, chithandizo cha matenda akumwa mopitirira muyeso chimaphatikizapo mitundu ingapo ya upangiri wamaganizidwe, monga:

• kuzindikira kwamankhwala othandizira (CBT) (CBT)
• chithandizo chamankhwala chamunthu (ITP)
• njira zoyendetsera machitidwe (DBT)

DBT ndi mtundu wina wa CBT womwe umayang'ana kwambiri "malamulo am'malingaliro" ngati njira yoletsera machitidwe owopsa.

Kulakalaka kudya kapena mankhwala ena atha kugwiritsidwanso ntchito.

Kulakalaka kusamba kusanachitike kumakhala kovuta kuthana nako. Kudzikonzekeretsa pasadakhale ndi chidziwitso, zakudya zabwino, komanso njira zothanirana ndi nkhawa zingakuthandizeni kuthana ndi zolakalaka. Samalani ndi zomwe mukudya.

Ngati zikukuvutani kusiya kudya mopitirira muyeso ngakhale mutayesetsa bwanji, lingalirani kupeza chithandizo cha akatswiri.