Ukudla ngokweqile

Ukudla ngokweqile kuyinkinga yokudla lapho umuntu adla njalo ukudla okukhulu ngokungavamile. Ngesikhathi sokudla ngokweqile, lo muntu uzizwa ehluleka nokulawula futhi akakwazi ukuyeka ukudla.

Imbangela ngqo yokudla ngokweqile ayaziwa. Izinto ezingaholela kulesi sifo zifaka:

• Izakhi zofuzo, ezifana nokuba nezihlobo eziseduze nazo ezinenkinga yokudla
• Izinguquko kumakhemikhali obuchopho
• Ukudana komoya noma eminye imizwa, njengokuzizwa ucasukile noma ucindezelekile
• Ukudla okungenampilo, njengokungadli ukudla okwanele okunomsoco noma ukweqa ukudla

E-United States, ukuzitika ngotshwala kuyisifo esivame kakhulu sokudla. Baningi abesifazane kunabesilisa abanayo. Abesifazane bayathinteka njengabantu abadala lapho amadoda ethinteka eminyakeni yobudala obuphakathi.

Umuntu onenkinga yokudla ngokweqile:

• Udla inani elikhulu lokudla ngesikhathi esifushane, ngokwesibonelo, njalo emahoreni ama-2.
• Ayikwazi ukulawula ukudla ngokweqile, isibonelo ayikwazi ukuyeka ukudla noma ukulawula inani lokudla.
• Udla ukudla ngokushesha okukhulu isikhathi ngasinye.
• Ugcina ukudla ngisho noma kusuthi (ukugcwala) noma kuze kugcwale ngokungathandeki.
• Uyadla yize engalambile.
• Udla wedwa (ngasese).
• Uzizwa enecala, enengekile, enamahloni noma ecindezelekile ngemuva kokudla kakhulu

Cishe abantu ababili kwabathathu abanesifo sokuzitika ngokweqile bakhuluphele ngokweqile.

Ukudla ngokweqile kungenzeka ngokwakho noma kwesinye isifo sokudla, njenge-bulimia. Abantu abane-bulimia badla inani elikhulu lokudla okunama-kilojoule amaningi, imvamisa ngasese. Ngemuva kwalokhu kudla ngokweqile, bavame ukuziphoqa ukuba bahlanze noma baphuze ama-laxatives, noma bazivocavoce ngamandla.

Umhlinzeki wezokunakekelwa kwempilo uzokwenza isivivinyo somzimba abuze ngezindlela zakho zokudla nezimpawu.

Ukuhlolwa kwegazi kungenziwa.

Izinhloso zokwelashwa zizokusiza:

• Nciphisa bese ukwazi ukunqanda izehlakalo zokuzitika ngocansi.
• Fika uhlale ngesisindo esinempilo.
• Thola ukwelashwa nganoma yiziphi izinkinga ezingokomzwelo, kufaka phakathi ukunqoba imizwa nokulawula izimo ezibangela ukudla ngokweqile.

Ukuphazamiseka kokudla, njengokudla ngokweqile, kuvame ukuphathwa ngokwelulekwa ngokwengqondo nangokondleka.

Ukwelulekwa ngokwengqondo kubizwa nangokuthi ukwelashwa kokukhuluma. Kubandakanya ukukhuluma nomhlinzeki wezempilo yengqondo, noma owelapha, oqonda izinkinga zabantu abadla ngokweqile. Umelaphi kukusiza ukuthi ubone imizwa nemicabango edala ukuthi udle kakhulu. Ngemuva kwalokho umelaphi ukufundisa ukuthi ungakushintsha kanjani lokhu kube yimicabango ewusizo nezenzo ezinempilo.

Ukwelulekwa ngokudla okunempilo nakho kubalulekile ukuze umuntu alulame. Kukusiza ukuthi wakhe amasu wokudla ahlelekile, ukudla okunempilo, nezinhloso zokuphatha isisindo.

Umhlinzeki wezokunakekelwa kwempilo angahle anikeze imishanguzo yokulwa nokudangala uma ukhathazekile noma ucindezelekile. Imithi yokusiza ekunciphiseni isisindo nayo ingabekwa.

Ingcindezi yokugula ingancishiswa ngokujoyina iqembu lokusekela. Ukwabelana nabanye abanokuhlangenwe nakho okuvamile nezinkinga kungakusiza ungazizwa uwedwa.

Ukudla ngokweqile kuyisifo eselaphekayo. Ukwelashwa kwesikhathi eside kwenkulumo kubonakala kusiza kakhulu.

Ngokudla ngokweqile, umuntu uvame ukudla ukudla okungenampilo okunoshukela omningi namafutha, futhi anezakhamzimba namaprotheni amancane. Lokhu kungaholela ezinkingeni zezempilo njenge-cholesterol ephezulu, uhlobo lwesibili sikashukela, noma isifo se-gallbladder.

Ezinye izinkinga zempilo ezingaba khona zingabandakanya:

• Isifo senhliziyo
• Umfutho wegazi ophezulu
• Ubuhlungu obuhlangene
• Izinkinga zokuya esikhathini

Shayela umhlinzeki wakho uma ucabanga ukuthi wena, noma umuntu omkhathalelayo, angaba nephethini yokudla ngokweqile noma i-bulimia.

Ukuphazamiseka kokudla - ukudla ngokweqile; Ukudla - ukuzitika ngotshwala; Ukudla ngokweqile - ukuphoqelela; Ukudla ngokweqile

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UThomas JJ, uMickley DW, uDerenne JL, uKlibanski A, uMurray HB, u-Eddy KT. Izinkinga zokudla: ukuhlolwa nokuphathwa. Ku: Stern TA, Fava M, Wilens TE, Rosenbaum JF, ama-eds. IMassachusetts General Hospital Comprehensive Clinical Psychiatry. Okwesibili. IPhiladelphia, PA: Elsevier; 2016: isahluko 37.