Ingabe Ulwela Ukudla? Ungadikibali

-Delile

• Izinganekwane ezenza okubi kunokulunga
• Ukululama okuhlala njalo kungenzeka
• Izindaba ezivela kubantu bangempela abathole
• Ungabuguqula kanjani ubudlelwano bakho nokudla

Lokhu okuthunyelwe kubhalwe nguGia Marson, Ed.D.

Uma uzame ukudla nokuhlanza okungasebenzanga, awuwedwa. Lokho kungenxa yokuthi ukuphela kwento yokudla okususelwa kumfashini nokukhawulela okunikezwayo yithemba elingamanga.

Nali iqiniso: Ukuphazamiseka kokudla ngokweqile kuzothinta amaphesenti ama-8 abantu abadala baseMelika ngesikhathi esithile empilweni yabo, futhi cishe uhhafu wengcuphe yokuwukhulisa uhlotshaniswa nezakhi zofuzo. Noma kunjalo, iningi labantu elinenkinga yokulahlekelwa ukulawula ukulawula ukudla alufuni usizo.

Ukwenza izinto zibe zimbi kakhulu, izingxoxo mayelana nokunqoba ukuphazamiseka kokudla ngokweqile, ukudla okungokomzwelo, ukudla okungenangqondo, nokudla okuphoqelelwe kungakhulisa imizwa yokuhlukaniswa nokuphelelwa yithemba.

Izinganekwane ezenza okubi kunokulunga

Ekhaya, ezindaweni zokuzivocavoca, ngisho nasemahhovisi odokotela, ukukhululeka ekudleni ngokweqile ngokuvamile kumayelana nokwehlisa isisindo esikhundleni sempilo, ubuhlobo obanelisayo nenjabulo. Lezi zingxoxo mbumbulu-zesayensi zingahle zikhuphule amahloni kanye nehlazo ngokungahlosi kunokuba zikhulise ukuvuleka nokwelashwa. Ngokuphikisana nalokhu okwandayo imboni yokudla ekhula njalo esindayo ngoba ukwehluleka kwakhelwe ohlelweni.

Kodwa kunesizathu esihle sokuba nethemba!

Uma uhlangabezana nobunzima ngokudla ngokweqile, ukudla okungokomzwelo, ukudla okungenangqondo, noma ukudla okucindezelayo — noma ubuyela emuva endleleni yakho yokululama — imilayezo yethemba evela kulabo abalulame ekudleni ngokweqile kwabiwa ngezansi.

Ukululama okuhlala njalo kungenzeka

Ngenkathi ukuzitika ngokudla ngokweqile kuthinta abantu abacishe babe yizigidi eziyisithupha, futhi kunamazinga amahle kakhulu wokutakula kulabo abafuna usizo olusekelwa yisayensi. Futhi amathuluzi afanayo asebenzayo angasebenza kulabo abazitika ngotshwala badla kancane noma badle ngaphandle kokucabanga, ngokucindezela, noma ngokomzwelo.

Njengezinkulungwane zabanye abantu ezenze ngempumelelo, nawe ungaba nomthelela omuhle empilweni yakho ngokuguqula ngamabomu imicabango yakho, imizwa, ubudlelwano bomuntu siqu, imikhawulo yokudla kanye nemithetho, imvelo kanye nemisebenzi.

Izindaba ezivela kubantu bangempela abathole

Uma uhleli ocingweni mayelana nokuthi ungazama yini ukuthola ukululama, thatha imizuzu embalwa ukufunda imilayezo engaziwa yethemba evela kubantu abathole ngokugcwele. Izindaba zabo zanikelwa njengomnikelo encwadini yethu, Ibhuku Lokusebenza Lokuvimbela Ukudla Okuzingelayo: Uhlelo Oludwetshwe Ngamasonto Ayisishiyagalombili Lokunqoba Ukudla Okuyimpoqo Futhi Kwenze Ukuthula Nokudla .

Futhi, ngaphezu kwakho konke, ushintsho lwabo luholele ekululameni okungapheli nobudlelwano obunempilo nokudla.

Ngineminyaka engama-37 ubudala, futhi angiyekanga ukuzitika ngotshwala ngaze ngaba neminyaka engama-35. Ungachithi iminyaka eminingi ngangidabukisa. Zethembe ukuthi ufanele impilo. Thola isizathu sokuguqula impilo yakho ibe ngcono. Thola izindlela zokuphuma ekhanda lakho. Yenza izinqumo ezisebenzisa amandla akho. Ukufanele lokho.

Bengingakholelwa ukuthi ukululama ngokuphelele kungenzeka kimi. Kodwa ngenza izinguquko engangizizonda, futhi ngaqhubeka ngizenza. Ukuzethemba kwami ​​kwakhula emandleni ami okuphula amasiko ami futhi ngingakhululeki. Ngokuhamba kwesikhathi, ngazithola sengifuna ngempela ukushintsha.

Ngoba abantu bake bangiphoxa ngesinye isikhathi, angibathembi ukuthi bazohlangabezana nezidingo zami kunalokho ngasebenzisa ukudla. Ukukwazi ukudinga izinto kwabanye, noma ngabe bahlangabezana nalesi sidingo noma cha, kungikhulule ekuthembekeni kimi kuphela nasekuthengeni ukudla.

Ngabe ngandlela thile ubamba imingcele? Kwaze kwaba yilapho ngibona ukuthi nginaleyo mindset bese ngidedela yonke imingcele lapho ngikwazi ngempela ukumisa lesi sifo.

Lapho ngiqala ukuyeka ukudla okuphoqayo, ngiyazidabukisa — mhlawumbe ngokokuqala ngqa empilweni yami. Kwakukubi futhi kunzima, futhi ngangicabanga ukuthi ngangihlanya ngoba ngangingazi nokuthi kungani ngangidabukile. Ngempela bengingacabangi ukuthi ngiyayifihla imizwa yami ngokuba nenkinga yokudla, kepha lapho sengizivumela ukuthi ngibe naleyo nyanga ebuhlungu yosizi, konke kwaphela.

Ngingumdlali osezingeni eliphezulu. Ngichitha isikhathi esinqabile sokuqeqeshwa futhi nginikele impilo yami kulokho. Kwadingeka ukuthi ekugcineni ngidle ngokweqile empilweni yami. Ngafunda amathuluzi okuphatha imizwa engangiyikitaza. Ngavulela abantu: umphathi wami, iqembu lami. Kwakungethusa. Lapho ngiqhubeka ngikhuluma ngayo, ngangiya ngiqina ngokwengeziwe. Uthando nokunakekelwa kwabantu ababengizungezile kwasindisa impilo yami.

Ukushintsha indlela engangiziphatha ngayo kwaba yisisusa sokululama kwami. Ukugqashula emikhubeni yami kwangivumela okuhlangenwe nakho "okujwayelekile" okwakungokwenhlalo kunemikhuba yami yokudla yangasese, eyedwa. Kwesinye isikhathi ukudla "okujwayelekile" kungenza ngingakhululeki, kepha kwakha ukuzethemba kwami ​​ukuthi ngingakwenza futhi ngilunge.

Ukuqonda indima edlalwa ukudla okungokomzwelo empilweni yami nokuthola izingqinamba ezingaphansi kokudla nokudla bekubalulekile.

Thuthukisa ukuzizwela nokuzwela, njengoba nje ungenza nganoma iyiphi ingane ohlangana nayo. Funda ukuqonda nobubele kwalelo qhawe elahlulelayo, elahlekile, umzuzu owodwa ngesikhathi.

Kwakungumzabalazo wansuku zonke ukulwa nemikhuba yami yokudla nokugcina izinguquko zokuziphatha engangazi ukuthi zingilungele, kepha yonke impumelelo yaba ngumzuzu engangibheka kuwo kamuva ukungikhumbuza amandla ami. Ekugcineni, ngangihamba ngemikhuba yokudla okunempilo ngokwanele ukukholelwa ukuthi ngingakondla ngempela.

Ungabuguqula kanjani ubudlelwano bakho nokudla

Lapho siqala ukubhala Incwadi Yokusebenzela Yokuvimbela Ukudla , besisemkhankasweni wokuba nosizo. Besifuna ukunikela ngendlela yokuphuma ezimpini zokudla kunoma ngubani olungele ushintsho nalabo abalucabangayo. Nakhu okunye kwalokho ozokuthola encwadini yethu:

• Uhlelo lwethu lwesinyathelo nesinyathelo lwamaviki ayisishiyagalombili lusekelwe kwisayensi yezengqondo, ngamathuluzi nemikhuba esebenzayo yokuyisebenzisa
• Ifomethi yokuzisiza enikezela ithuba lokuphola ekhaya ngoba siyaqonda ukuthi kungaba nzima ukukhuluma ngezinkinga zokudla kumuntu
• Amasu okuthi ungabhekana kanjani kahle nemizwa (kufaka phakathi ukukhathazeka, ukudabuka, ingcindezi nentukuthelo)
• Indlela engenacala lokwehlukanisa uzwelo selokhu ucwaningo lukhombisa ukuthi abantu abaningi baba ngcono uma besebenzisa okusebenzayo
• Esinye iseluleko esithembekile nesikhuthazayo esivela kubantu abalulame ngokuphelele ezinkingeni zabo zokudla — sibabiza ngokuthi “ochwepheshe abanolwazi”

Indlela entsha yokudla kungenzeka kuwe.

Noma ngabe uthenga incwadi yethu noma ufinyelela usizo lomuntu uqobo kudokotela wezokudla, owelaphayo, noma kudokotela wezempilo, siyathemba ukuthi lezi zindaba zomuntu siqu zempumelelo zitshala imbewu yoshintsho. Uma usulungile, khetha isu lakho, bese uqala uhambo lokuphuma ngokwesaba ngokudla futhi ube nokuthula.

© 2020 UDkt Gia Marson Inc. Wonke amalungelo agodliwe.

UMarson, G., uKeenan-Miller, D. (2020). I-Binge Eating Prevention Workbook: Uhlelo Oluhlukaniswe Ngamasonto Ayisishiyagalombili Lokunqoba Ukudla Okuyimpoqo Nokwenza Ukuthula Nokudla. I-Oakland, CA: IHarbinger entsha.

Ulfvebrand, S., Birgegard, A., Norring, C., Hogdahl, L., & von Hausswolff-Juhlin, Y. (2015). Ukwehliswa kwengqondo kwabesifazane nakwabesilisa abanenkinga yokudla kubangelwa i-database enkulu yomtholampilo. Ucwaningo lwe-Psychiatry, 230 (2): 294-299.

I-Wansink, B. (2016). Ukudla okungenangqondo: Kungani sidla ngaphezu kokucabanga kwethu. Izikhungo Zikazwelonke zeHhovisi Lezempilo Lokucwaninga Kwezokuziphatha Nezenhlalo, ngoMashi 10, https://obssr.od.nih.gov/mindless-eating-eat-think/.