Ingabe Ukukhathazeka Kukubulele Ukulangazelela? Nakhu Okufanele Ukwenze Ngayo.

-Delile

• Izinguquko zokulwa noma zokundiza zigxila empandeni yengcindezi
• Ukuzwa ngokomzimba kusuka ekucindezelekeni kunganciphisa isifiso sokudla
• Ungasibuyisa kanjani isifiso sakho sokudla uma ulahlekelwa yiso
• 1. Khomba okukucindezelayo
• 2. Qiniseka ukuthi uthola ukulala ngokwanele
• 3. Cabanga ukudla ngesheduli
• 4. Thola ukudla ongakubekezelela, unamathele kukho

Noma kuvame kakhulu ukuzitika ngotshwala lapho ucindezelekile, abanye abantu banokuphendula okuphambene.

Ngonyaka owodwa nje, impilo kaClaire Goodwin yaguquka ngokuphelele.

Iwele lakhe lathuthela eRussia, udadewabo washiya ikhaya engahambisani kahle, ubaba wakhe wasuka wagcina engasatholakali, yena nomlingani wakhe bahlukana, futhi waphelelwa umsebenzi.

Kusukela ngo-Okthoba kuya kuDisemba 2012, wehlisa isisindo ngokushesha.

“Ukudla kwakuyizindleko ezingadingekile, ukukhathazeka, nokuphazamiseka,” kusho uGoodwin. "Isisu sami besikade sinefindo kanti nenhliziyo yami ibisineminyaka isemphinjeni izinyanga."

“Ngangicindezelekile, ngikhathazekile, futhi ngixakekile kangangokuba angizange ngizwe ukulamba. Ukuginya ukudla kungenze ngaba nesicanucanu, futhi imisebenzi efana nokupheka noma ukugeza izitsha bekubonakala kungaphezu kwamandla futhi kungabalulekile uma kuqhathaniswa nezinkinga zami ezinkulu, ”uhlanganyela neHealthline.

Yize ukwehla kwesisindo sami kungakaze kucishe kuphawuleke njengakoGoodwin, nami ngilwa kanzima ukuze ngilondoloze isifiso sami sokudla lapho ngicindezeleke ngokweqile.

Nginesifo sokukhathazeka esijwayelekile (i-GAD) futhi ngezikhathi zokuxineka okukhulu - njengalapho ngangisohlelweni lwe-master's degree olusheshayo ngonyaka owodwa futhi ngisebenza itoho - isifiso sami sokudla siyaphela.

Kunjengokungathi ubuchopho bami abukwazi ukugxila kunoma yini ngaphandle kwento engibangela ukukhathazeka.

Yize abantu abaningi bezitika ngotshwala bedla noma bazitika ngokudla okunothile lapho becindezelekile, kuneqembu elincane labantu elilahlekelwa isifiso sokudla ngesikhathi sokukhathazeka okukhulu.

Laba bantu, ngokusho kukaZhaoping Li, MD, umqondisi e-UCLA Centre for Human Nutrition, abavamile kakhulu kunabantu abasabela kwingcindezi ngokudla ngokweqile.

Kepha kusekhona inani elikhulu labantu abalahlekelwa isifiso sokudla lapho bekhathazekile. Ngokocwaningo lwe-American Psychological Association lwango-2015, amaphesenti angama-39 wabantu athe adle ngokweqile noma adle ukudla okungenampilo ngenyanga edlule ngenxa yengcindezi, kuyilapho amaphesenti angama-31 athe yeqe ukudla ngenxa yengcindezi.

Izinguquko zokulwa noma zokundiza zigxila empandeni yengcindezi

U-Li uthi le nkinga ingalandelwa yonke indlela emuva emsukeni wempendulo yokulwa noma yokundiza.

Ezinkulungwaneni zeminyaka eyedlule, ukukhathazeka kwakuwumphumela wokuphendula esimweni esingathandeki noma esicindezelayo, njengokujahwa yingwe. Impendulo yabanye lapho bebona ihlosi kungaba ngukubaleka ngokushesha okukhulu ngangokunokwenzeka. Abanye abantu bangabanda noma bacashe. Abanye bangaze bahlawulise ihlosi.

Lo mgomo ofanayo usebenza ekutheni kungani abantu abathile belahlekelwa isifiso sokudla lapho bekhathazekile, kanti abanye badla ngokweqile.

"Kunabantu abaphendula kunoma yikuphi ukucindezeleka ngokuthi 'ihlosi emsileni wami ’ [umbono], ”kusho uLi. "Angikwazi ukwenza lutho ngaphandle kokugijima. Bese kuba khona abanye abantu abazama ukuzenza bakhululeke ngokwengeziwe noma ngaphezulu esimweni esijabulisayo - empeleni iningi labantu. Labo bantu badla ukudla okuningi. ”

Abantu abaphelelwa isifiso sokudla badliwe ngumthombo wengcindezi noma ukukhathazeka kwabo ukuthi abakwazi ukwenza enye into, kufaka phakathi imisebenzi edingekayo njengokudla.

Lo muzwa ungokoqobo kimi. Ngisanda kuba nesikhathi esinqunyiwe esiza amasonto ku-athikili ende engingakwazi ukuyiletha ukubhala.

Njengoba umnqamulajuqu wami wawusondela futhi ukukhathazeka kwami ​​kwakhuphuka, ngaqala ukuthayipha ngolaka. Ngizithole ngiphuthelwa isidlo sasekuseni, bese ngilahlekelwa isidlo sasemini, bese ngibona ukuthi bekungu-3 ntambama. futhi bengingakadli. Ngangingalambile, kodwa ngangazi ukuthi kufanele ngidle okuthile ngoba ngivame ukuthola ama-migraines lapho ushukela wegazi lami uphansi kakhulu.

Abantu abangamaphesenti angama-31 bathi yeqe ukudla ngenyanga edlule ngenxa yengcindezi.

Ukuzwa ngokomzimba kusuka ekucindezelekeni kunganciphisa isifiso sokudla

Lapho uMindi Sue Black esanda kulahlekelwa nguyise, wehla isisindo esikhulu. Waziphoqa ukuthi agxume lapha nalaphaya, kepha wayengenasifiso sokudla.

"Bengazi ukuthi kufanele ngidle, kepha bengingakwazi," utshela i-Healthline. “Umcabango wokuthi ngingahlafuna noma yini ungifaka emsileni. Bekuwumsebenzi ukuphuza amanzi. ”

NjengoMnyama, abanye abantu balahlekelwa yisifiso sabo ngenxa yemizwa engokomzimba ehambisana nokukhathazeka okwenza umcabango wokudla ungathandeki.

UChristina Purkiss, udokotela oyinhloko e-Renfrew Center of Orlando, oyisikhungo sokwelapha ukuphazamiseka kwemikhuba yokudla uthi: “Izikhathi eziningi, ukucindezeleka kubonakala ngokuzwa emzimbeni, njengesicanucanu, imisipha eshubile, noma ifindo esiswini.

“Le mizwa ingaholela ebunzimeni bokuhambisana nendlala nokugcwala. Uma umuntu ezizwa enesicanucanu kakhulu ngenxa yengcindezi, kuzoba yinselele ukufunda ngokunembile lapho umzimba ubhekene nendlala, ”kuchaza uPurkiss.

URaul Perez-Vazquez, MD, uthi abanye abantu baphinde balahlekelwe wukudla ngenxa yokwanda kwe-cortisol (i-hormone yokucindezeleka) engenzeka ngezikhathi zokukhathazeka okukhulu.

"Esimweni esibucayi noma esisheshayo, ingcindezi idala ukukhuphuka kwamazinga e-cortisol, nawo akhuphule umkhiqizo we-asidi esiswini," esho. “Le nqubo yenzelwe ukusiza umzimba ukugaya ukudla ngokushesha ukulungiselela‘ ukulwa noma ukundiza, ’okulamulwa yi-adrenaline. Le nqubo futhi, ngenxa yezizathu ezifanayo, inciphisa ukudla. ”

Lokhu kwanda kwe-asidi esiswini kungaholela nasezilondeni, okuthile uGoodwin abhekana nakho ngokungadli. Uthi: “Ngavele ngaba nesilonda esiswini kusukela ebangeni elide ngine-asidi esiswini sami kuphela.

Ungasibuyisa kanjani isifiso sakho sokudla uma ulahlekelwa yiso

UBlack uthi uyazi ukuthi kufanele ngabe uyadla, futhi uthathe izinyathelo zokuqinisekisa ukuthi impilo yakhe iseseqhulwini. Uzenzela ukudla isobho futhi uzama ukuhlala ekhuthele.

"Ngiyaqiniseka ukuthi ngihamba ibanga elide kabili ngosuku nenja yami ukuqinisekisa ukuthi imisipha yami ayinciphisi ukwehla kwesisindo, ngenza i-yoga ukuze ngihlale ngigxile, futhi ngidlala umdlalo webhola lezinyawo wokulanda ngezikhathi ezithile," esho. uthi.

Uma ulahlekelwe isifiso sokudla ngenxa yokukhathazeka noma ukucindezeleka, zama ukuthatha esinye salezi zinyathelo ukuze uphinde usithole:

1. Khomba okukucindezelayo

Ukuthola izingcindezi ezikwenza ulahlekelwe isifiso sokudla kuzokusiza ukuthi ufinyelele emsukeni wenkinga. Lapho usuthole lezi zingcindezi, ungasebenza nodokotela ukuthola ukuthi ungazilawula kanjani.

"Ukugxila ekulawuleni ukucindezeleka, nakho, kuzoholela ekwehleni kwezimpawu zomzimba ezihambisana nokucindezeleka," kusho uPurkiss.

Ngaphezu kwalokho, uPurkiss uncoma ukuthi wazi imizwa engahambelana nengcindezi, efana nesicanucanu. "Uma ukwazi ukunquma ukuthi isicanucanu kungenzeka sihlobene nale mizwa, kufanele kube yisibonelo sokuthi noma singazizwa singakhululekile, kusabalulekile ukudla impilo," esho.

2. Qiniseka ukuthi uthola ukulala ngokwanele

U-Li uthi ukulala ngokwanele ngokwanele kubalulekile ekulweni nokweswela ukudla ngenxa yengcindezi. Ngaphandle kwalokho, umjikelezo wokungadli uzoba nzima kakhulu ukuwubalekela.

3. Cabanga ukudla ngesheduli

U-Purkiss uthi ukulamba komuntu nokugcwala kusetshenziswa kuphela lapho umuntu edla ngokungaguquguquki.

"Umuntu obelokhu edla kancane njengokuphendula ekunciphiseni ukudla angadinga ukudla 'ngomshini,' ukuze kubuye izindlela zokulamba," esho. Lokhu kungasho ukusetha isikhathi sokudla nezikhathi zokudla.

4. Thola ukudla ongakubekezelela, unamathele kukho

Lapho ukukhathazeka kwami ​​kuphezulu, ngivame ukungazizwa ngithanda ukudla okukhulu, kokuzitika. Kepha ngiyazi ukuthi ngidinga ukudla. Ngizodla ukudla okumnene njengelayisi elinsundu nomhluzi wenkukhu, noma irayisi elimhlophe ngocezu oluncane lwe-salmon, ngoba ngiyazi ukuthi isisu sami sidinga okuthile kukho.

Thola okuthile ongakususa esiswini ngezikhathi zakho ezicindezela kakhulu - mhlawumbe ukudla okungahambisani nokunambitheka noma okuminyene kokudla okunomsoco, ngakho-ke akudingeki ukuthi udle okuningi kwako.

UJamie Friedlander ungumbhali nomhleli ozimele onothando lwezempilo. Umsebenzi wakhe uvele kwiThe Cut, Chicago Tribune, Racked, Business Insider, naku-Success Magazine. Lapho engabhali, uvame ukutholakala ehamba, ephuza kakhulu itiye eliluhlaza, noma ezulazula e-Etsy. Ungabona amasampula amaningi womsebenzi wakhe kuwebhusayithi yakhe. Mlandele ku-Twitter.