Sindinadziwe Kuti Ndili Ndi Matenda Odyera

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Ali ndi zaka 22, Julia Russell adayamba masewera olimbitsa thupi omwe angalimbane ndi ma Olympian ambiri. Kuchokera pa masewera olimbitsa thupi masiku awiri mpaka kudya kwambiri, mungaganize kuti amaphunzitsirako kena kake. Ndipo iye anali: kumva bwino. Endorphin mkulu adamuthandiza kuthana ndi ntchito yosakwaniritsa, yomwe adamaliza ku koleji atabwerera kwawo ku Cincinnati, OH. Pakati pa kukumana ndi moyo womvetsa chisoni wamuofesi ndi kusowa abwenzi ake aku koleji, adapanga malo ochitira masewera olimbitsa thupi kukhala malo ake osangalatsa, kumawachezera asanayambe ntchito ndi pambuyo pake tsiku lililonse kwa zaka zisanu ndi ziwiri zolunjika. (Kodi mumadziwa kuti Runner's High Ndi Yamphamvu Monga Mankhwala Osokoneza Bongo?)

"Zolimbitsa thupi zanga zinali zamphamvu kwambiri. Ndinayambanso kuganizira kwambiri zowerengera zopatsa mphamvu-ndinkadya zosakwana 1,000 zopatsa mphamvu patsiku ndikuchita masewera olimbitsa thupi awiri patsiku, monga ma boot camps, high-intensity cardio, spinning ndi kukweza zitsulo," akutero Russell. . Ngakhale anali ndi mphamvu zochepa zomwe zidamupangitsa kukhala wokwiya kwambiri, adatsata chizolowezi ichi kuyambira 2004 mpaka 2011. "Ndikadangodumpha tsiku limodzi, ndimakhala ndi nkhawa komanso ndimadzimvera chisoni," akuvomereza, ngakhale panthawiyo , sanasunge zokhumudwitsa zake.

"Sindinauze aliyense momwe ndimamvera. Ndinkalandiranso kuyamikiridwa kwambiri, monga 'O, wow, wataya thupi kwambiri,' kapena 'Iwe ukuwoneka bwino!' Thupi langa ndimasewera, ndipo ngakhale ndinali wowonda, simungamayang'ane ndi kunena kuti, 'Mtsikana ameneyo ali ndi vuto.' Ndinkawoneka wabwinobwino, "akutero a Russell, yemwe adakulira akuchita masewera olimbitsa thupi, akusambira mogwirizana, komanso kusewera tenisi. "Koma chifukwa cha thupi langa, ndimadziwa kuti sizinali zachilendo. Chifukwa chake zinali zonyenga kwambiri kwa ine komanso anthu omwe anali pafupi nane. M'malingaliro mwanga, ndinalibe vuto. Sindinangokhala wowonda mokwanira," akutero. , kuwulula kuti kukhala wocheperako ndimalingaliro omwe akhala akuwathamangitsa kwanthawi yayitali momwe amakumbukira, kuyambira komwe adayamba sukulu ya mkaka.

M’zaka zisanu ndi ziŵiri zimenezo, bwenzi m’modzi yekha—mnzako, amene anasonyezadi nkhaŵa Russell pamene onse anali kupita kusukulu yomaliza maphunziro awo ku yunivesite ya New Hampshire mu 2008. . Izi zimachitika pang'onopang'ono kuti asazindikire. Komanso, mdera lathu, aliyense amakhala ndi nkhawa kwambiri kwakuti palibe amene amaganiza kuti ndizodabwitsa. Koma msungwana uyu kusukulu amaganiza kuti ndimatopa kwambiri komanso ndimatetemera, "akutero. Ngakhale Russell adanyalanyaza ndemanga zake poyamba, pomalizira pake adayendera katswiri wama psychology pasukulu yake. "Ndinapita nthawi imodzi, ndinalira gawo lonselo ndipo sindinabwerere," akutero za gawo lake ndi mlangizi. "Zinali zowopsa kwambiri kukumana nazo. Mbali ina ya ine idadziwa kuti pali chinachake, koma sindinkafuna kuchita."

Ndipo atamaliza sukulu, anthu adathokoza Russell pakuchepetsa thupi ndipo adalankhula za nsanje yawo kuti anali wodziletsa. “Zimenezi zinandipangitsa kudzimva kukhala wapamwamba kwambiri ndipo zinandipangitsa kukhala wofunitsitsa kuchita nawo maseŵera owopsa a maseŵera olimbitsa thupi ndi maseŵera olimbitsa thupi,” iye akutero. Komanso, "Ndinali kusukulu ya grad. Ndinali ndi chibwenzi. Kuchokera kunja, ndinali kuchita bwino. Anthu ena ali ndi mavuto aakulu kuposa ine. Ndinkangokhalira kutengeka maganizo.

Kukumana ndi Zoona

Sikuti mpaka pa Thanksgiving mu 2011 pamene Russell anakana kumugwira. "Sindinathe kukhala pachibwenzi kwa nthawi ndithu. Nthawi zonse ndinkasiya kudya chifukwa sindinkafuna kupita kukadya chakudya chamadzulo kapena chifukwa chofuna kuchita masewera olimbitsa thupi. Ndinali ndi vuto la kadyedwe loti ndisamalire. Komanso, ndinali ntchito yopanikiza kwambiri yogwira ntchito ku ofesi ya woteteza boma. Ndinkaona ngati mbali ina ya moyo wanga ikulephera, "akutero. Mwezi wa Novembala, Russell anaitana anthu kuti adzadye nawo phwando la Friendsgiving usiku wotuluka m’tauniyo. Atafika kunyumba pambuyo pake, anali ndi njala, anali ndi keke ya chokoleti yotsala ... ndipo samatha kusiya kudya.

"Ndinadya theka lake ndikudziponyera. Sindinaponyedwepo pachifukwa chimenecho. Ndikukumbukira nditakhala mchimbudzi ndikulira. Nthawi yomweyo, ndinazindikira kuti zinthu sizinali bwino. Zinali zitafika patali. Ndinaitana Mnzanga wapamtima ndipo, kwa nthawi yoyamba, adamuwuza zomwe zikuchitika. Amandithandizira kwambiri ndipo adandiuza kuti ndikawone dokotala wanga. dietitian ndi gulu therapy," akutero. Ngakhale atapezeka kuti ali ndi vuto la kudya-matenda omwe amakhudza akazi 20 miliyoni ndi amuna 10 miliyoni ku U.S. yekha-Russell sanatsimikizire kuti ali ndi vuto lalikulu.

"Ndikukumbukira kuti anandiuza kuti ndinali ndi anorexic ndipo ndinayankha ndi a sassy, ​​'Mukutsimikiza za izi?' Ndimachita zinthu zathanzi. Ndimachita masewera olimbitsa thupi, ndimadya bwino, sindidya mchere kapena kudya zosayenera. Mwina ndimakhala ndi nkhawa komanso kupsinjika, koma vuto la kudya limakhala lachilendo. Anthu amenewo ndi owonda kwambiri akuwoneka onyansa. Alibe mabwenzi. Sindinaganize kuti ameneyo anali ine,” akukumbukira motero Russell. "Nditayamba kupita pagulu, ndinali pafupi ndi atsikana ena 10 omwe anali ndi moyo wofanana kwambiri ndi ine. Zinali zodabwitsa kwambiri. Ena anali akulu kuposa ine, ena anali ocheperako. Onse anali ndi abwenzi ndipo amachokera m'mabanja abwino. Zinali chabe Ndinazindikira. Zinali zolemetsa kwambiri." (Werengani momwe Zizolowezi Zaumoyo Wina Wina Zidasinthira Kusadya.)

Kupita Patsogolo

Kwa zaka ziwiri zotsatira, Russell adagwira ntchito ndi gulu lake la akatswiri azamisala ndi zakudya komanso gulu lothandizira kuti aphunzire momwe angapitire kumalo osangalatsa. Sanalowe m'malo, koma amangopeza ntchito yake yanthawi zonse kuti amuthandizire kulipirira zomwe amalandira komanso amafikira nthawi yomwe amakhala atatanganidwa. Patatha zaka zinayi, a Russell akumvetsetsa tanthauzo la kukhala wathanzi.

"Tsopano ndimayesetsa kuchita masewera olimbitsa thupi mwina katatu pa sabata-m'njira zosangalatsa zokha. Ndimayenda panjinga yanga. Ndimachita yoga. Kuchita masewera olimbitsa thupi ndikwabwino kwa inu, koma sindikulola kuti ikhale yotopetsa. Sindikudziwa kuti ndi zingati Ndimalemera. Sindinapondereze sikelo kuyambira 2012. Komanso, ndimayesetsa kuti ndisalepheretse zakudya. Zakudya zonse zili ndi zinthu zabwino ndi zoyipa; zonse ndizofanana komanso magawanidwe. Ndipo ndimakhala ndi bwenzi langa wazaka ziwiri. ubale wabwino womwe ndiwodabwitsa, "atero a Russell, yemwe pano ndi wazaka 30 wophunzira ku MBA ku DePaul University ku Chicago. Ngakhale akupita patsogolo kwambiri, Russell akupitirizabe kukaonana ndi katswiri wa zamaganizo mlungu uliwonse kuti apewe kuyambiranso ndi kuteteza kupsinjika kwa tsiku ndi tsiku kuti kusakhale ndi maganizo oipa monga, 'Ndiwe wonenepa. Muyenera kulimbikira. Muyenera kuwerengera zopatsa mphamvu zanu.' (Kunyazitsa Mafuta Kukhoza Kubweretsa Chiwopsezo Chachikulu Chakufa.)

Chimodzi mwazinthu zodabwitsa zomwe Russell adaphunzira ndikuti zovuta zamadyedwe sizisala. "Palibe cholemera. Anthu omwe ali ndi vuto la kudya amabwera m'mitundu yonse. Palibe amene amawoneka ofanana, koma tonsefe tinali ndi vuto lofanana," akutero azimayi omwe ali mgululi. Ngati sizikuwonekeratu kuti mwina mukukhala ndi thanzi labwino komanso zakudya zanu mopitirira muyeso, ndiye kuti ndizosavuta kuti muyesetse kuwuluka pansi pa radar-ndiye kuti, mpaka mutakumana ndi zovuta zamankhwala, monga chiwopsezo cha mtima ndi impso kulephera, kuchepa kwa mafupa, kuwola kwa mano, komanso kufooka kwathunthu komanso kutopa.

Kodi Mzere Pakati Pazocheperako Ndi Wosokonezeka Ndi Wotani?

Zovuta pakudya ndizovuta kuzizindikira ndikuzizindikira. Chifukwa chake tidalemba katswiri wazamisala Wendy Oliver-Pyatt, MD, membala wokangalika wa National Eating Disorders Association, kuti afotokoze zizindikilo zitatu zomwe zimawoneka ngati zodetsa zomwe zitha kukhala "zabwinobwino" koma zitha kubweretsa vuto lakudya.

1. Kufunafuna kuwonda kosafunikira. Mkazi aliyense ali ndi nambala yamaloto yomwe akufuna kuwona pamiyeso. Momwe ena amagwirira ntchito kuti akwaniritse cholingachi, atha kuzindikira kuti ngati muli athanzi, olimba ndikumva bwino, zilibe kanthu kuti sikelo kapena tchati cha BMI chimawerenga chiyani. "Kulemera ndi chizindikiro choipa kwambiri cha thanzi," akutero Oliver-Pyatt, woyambitsa ndi mkulu wa Oliver-Pyatt Centers ku Miami, FL. "Bungwe la World Health Organization (WHO) lili ndi matanthauzo awoawo a thanzi, omwe amaphatikizapo thanzi labwino, kuphatikizapo thanzi, maganizo, chikhalidwe, moyo wauzimu. mwina sichingakhale, "akutero.

Chitsanzo chabwino kwambiri cha zimenezi ndi pamene anthu amayesa kuumiriza matupi awo kukhala “m’ndandanda wamba” wa 18.5 ndi 24.9 pa Body Mass Index (BMI), muyezo wa kulemera kwa munthu mogwirizana ndi msinkhu. "Pali anthu ambiri omwe kulemera kwawo mthupi kudzawaika pamwamba kuposa 24.9 BMI. Ena mwa akatswiri othamanga kwambiri padziko lapansi ali ndi BMI onenepa kwambiri," akufotokoza. M'mawu ena, BMI ndi bunk. Ndipo sikelo si bwino. "Vuto lalikulu ndikuti anthu akutaya mafuta ochulukirapo amthupi, omwe atha kubweretsa kusabereka komanso kufooka kwa mafupa. Akazi, pafupifupi, ayenera kukhala ndi mafuta pafupifupi 25% - ndichofunikira pathupi. Mafuta amathandiza thupi lanu ndi ubongo kugwira ntchito bwino. Ndi palibe choipa," akutero Oliver-Pyatt.

2. Kuchita masewera olimbitsa thupi kudzera kuvulala. Kuwuka kwa masewera olimbitsa thupi, monga CrossFit, Tabata, ndi mapulogalamu ena a HIIT kapena boot-camp-style, kwatikhazikitsa mosadziwa kuti tipeze chiopsezo chowonjezereka, kuphatikizapo kupweteka kwa msana, phewa, bondo, ndi phazi. Izi zikachitika, muyenera kudziwa nthawi yobwerera ndi kupumula musanakulitse vutoli, zomwe zingayambitse opaleshoni. Anthu omwe amangokhalira kuchita masewera olimbitsa thupi, atha kuphonya mayankho oti asiye. M’malo mwake angatengere maganizo akale amenewo osamva ululu, opanda phindu. (BTW, iyi ndi imodzi mwa Malamulo Athu Olimbitsa Thupi 7 Omwe Akuyenera Kusweka.)

"Pamene munthu akugwira ntchito atavala, nenani, boot-stress-fracture boot, nthawi zambiri, mukhoza kuona izi zikuwomberedwa m'manja. Iwo angamve kuti, 'Wow, ndiwe wolimba kwambiri! Ntchito yabwino!' "Oliver- Pyatt akuti. "Pankhani ya uchidakwa kapena vuto la mankhwala osokoneza bongo, aliyense amavomereza kuti muyenera kukhala kutali ndi zoyipa zomwe zikuyambitsa mavuto. Koma ndikulimbitsa thupi komanso kudya bwino, munthu amatha kulowa mderali momwe akumavutikira, ndipo popeza Nthawi zambiri zimagwera m'gulu lathanzi, anthu-kuchokera kwa abwenzi kupita kwa madokotala-akhoza kulimbikitsa," akutero Oliver-Pyatt.

"Anthu amafa ndi vuto lakudya ndiye ngati wina wavulala kapena akusowa chakudya chokwanira komanso akuchita masewera olimbitsa thupi, ndikofunikira kuti anthu alowemo. Yesani kugwiritsa ntchito chilankhulo cha 'I' kuti musadzudzule aliyense. Mwinanso munganene monga: ' Ndikufuna kudziwa ngati ndingalankhule nanu china chake. Iyi ndi nkhani yovuta, koma ndili ndi nkhawa ndipo sindinadziwe momwe ndingakuyankhireni za nkhaniyi. poganizira kuti wavala nsapato koma ukupitirizabe kuvutitsa thupi lako. Ndikuona ngati ungafunike kupuma ndipo n’kovuta kuti udzipereke kwa iwe.’” Nthaŵi zina kuthandiza munthu kuzindikira kuti afunikira kudzipatsa chilolezo. kupumula ndi zomwe amafunikira kuti azisamalira komanso kudzisamalira bwino.

3. Kusankha kuchita masewera olimbitsa thupi osati kucheza. "Wina amene amamwa mowa mopitirira muyeso ataya zochitika zina kuti akhale ndi mwayi wogwira ntchito. pa Oyang'anira Kunenepa kapena a Jenny Craig kapena kugwiritsa ntchito vegan ngati chowiringula kubweretsa zokhwasula-khwasula ku lesitilanti) sizikubweretsa tanthauzo la thanzi lathunthu lomwe WHO ikukamba, "akutero a Oliver-Pyatt.

Mukamayandikira munthu wina za khalidweli, yesetsani kudziyesa nokha ndikubweretsa zomwe mukufanana kuti muwonetsedwe. Komanso, nthawi zonse yesetsani kutsimikizira momwe akumvera, a Oliver-Pyatt akutero. "Mwachitsanzo, ngati munganene kuti, 'Pamene mudaganiza zothamanga m'malo mopita kuphwando langa lobadwa, ndidazindikira kuti zinali zofunika kwambiri kwa inu chifukwa mumasamala zaumoyo wanu. Nthawi yomweyo, ndidakhumudwa chifukwa ubale umatanthauza zambiri kwa ine ndipo ndakusowa. ' Mukawatsimikizira ndikuwawonetsa kuti inunso muli pachiwopsezo, nawonso akhala okonzeka kumva zomwe munganene kenako, "akutero a Oliver-Pyatt. "Kudandaula ndi zomwe mukukumana nazo ndikuyesera kuzifotokoza kungakuthandizeni kupanga mlatho wolankhulana. Iyi ndiyo njira yabwino kwambiri yofotokozera nkhawa zanu kwa munthuyu." (Pezani Momwe Mkazi Mmodzi Anagonjetsera Kuzolowera Thupi Lake.)

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