Ukuqonda Ukudla Okucindezelayo Ngaphambi Kwesikhathi Sakho

-Delile

• Ukubuka konke
• Kuyini ukudla okuphoqayo?
• Kungani ukudla okuphoqayo kwenzeka ngaphambi kwesikhathi sami?
• Ngingakugwema kanjani ukudla okuphoqelela?
• Yidla ngokucophelela
• Isnack smart
• Yenza izinqumo zokuphila okunempilo
• Kufanele ngibize nini uchwepheshe wezokunakekelwa kwezempilo?

Ukubuka konke

Njengowesifazane, mhlawumbe ujwayele ukushayela okuphoqayo kokudla ukudla okuthile ngaphambi nje kokuya esikhathini kwenyanga. Kepha kungani isifiso sokudla ushokoledi nokudla okungenamsoco sinamandla kangaka phakathi naleso sikhathi senyanga?

Funda ukuze ufunde ukuthi kwenzekani emzimbeni ukudala lezi zinkanuko zangaphambi kokuya esikhathini nokuthi ungazinqanda kanjani.

Kuyini ukudla okuphoqayo?

Ukudla okuphoqelelwe, okubizwa nangokuthi ukudla ngokweqile, kubonakala ngesimo esinamandla, esingalawuleki sokudla ukudla okuningi. Kwezinye izimo, ukudla okuphoqelelwe kuqhubekela phambili ekuphazamiseni ukudla ngokweqile (BED), okuyi-diagnostic esemthethweni. Kwabanye, kwenzeka ngezikhathi ezithile kuphela, njengezinsuku eziholela esikhathini sakho.

Ezinye izimpawu ezivamile zokudla okuphoqelelwe zifaka:

• ukudla lapho ungalambile noma ngabe uzizwa usuthi
• ukudla njalo ukudla okuningi
• ukuzizwa uthukuthele noma unamahloni ngemuva kokuzitika ngotshwala
• ukudla ngasese noma ukudla njalo usuku lonke

Kungani ukudla okuphoqayo kwenzeka ngaphambi kwesikhathi sami?

Ucwaningo lukhombisa ukuthi ukudla okuphoqelelwa ngaphambi kokuya esikhathini kunesici somzimba.

Ngokwesifundo esishicilelwe kwi-International Journal of Eating Disorders, ama-hormone esibelethweni abonakala edlala indima enkulu. Ucwaningo lukhombisile ukuthi amazinga aphezulu e-progesterone ngesikhathi sokuqala kokuya esikhathini angaholela ekudleni okuphoqelekile nasekungagculiseki komzimba.

I-Estrogen, ngakolunye uhlangothi, ibonakala ihlotshaniswa nokwehla kwesifiso sokudla. I-Estrogen isezingeni eliphakeme kakhulu ngesikhathi se-ovulation.

Ngomqondo owenziwe lula, kungenzeka uzizwe unganelisekile kakhulu ngakho konke ngaphambi kwesikhathi sakho. Lokhu kungagculiseki kungaba yimbangela yokuthi udle ngokuziphoqa.

Ukuziluma ngaphambi kokuya esikhathini ngokuvamile kuthatha izinsuku ezimbalwa futhi kuyaphela lapho kuqala ukuya esikhathini, nakuba lokhu kungenjalo ngaso sonke isikhathi.

Uma ukudla okuphoqelela kuqhubeka ngaphandle komjikelezo wokuya esikhathini, bheka udokotela wakho wezempilo.

Ngingakugwema kanjani ukudla okuphoqelela?

Isinyathelo sokuqala sokwehlisa noma sokugwema ukudla okuphoqayo ukubona ukuthi inkinga ikhona.

Uzophinde ufune ukunquma ukuthi kungenzeka nini ukuthi uzitike kakhulu. Uma usukwenzile lokhu, zama lawa macebiso ukusiza ukugwema ukudla ngokweqile.

Yidla ngokucophelela

• Gcina idayari yokudla ukulandelela konke okudlayo, ikakhulukazi uma uzitika ngotshwala. Ukubona mangaki amakhalori owadlayo (ephepheni noma ngohlelo lokusebenza) kungakusiza ukumisa umjikelezo.
• Zama ukudla okunempilo phakathi nenyanga. Nciphisa ukudla okuqukethe ushukela ocwengekile.
• Layisha ukudla okune-fiber eningi njengezithelo, imifino, ubhontshisi, imbewu nezinhlamvu ezigcwele. I-Fibre ikusiza uzizwe ugcwele isikhathi eside.

Isnack smart

• Musa ukuthenga ukudla okungenamsoco. Kunzima ukuyidla uma ingekho endlini. Esikhundleni salokho, thenga izithako zokwenza ukudla okulula okunempilo okunezinhlobonhlobo zokwakheka nokunambitheka.
• Lapho isifiso sokuzitika ngokweqile sishaya, phuza ingilazi yamanzi efakwe izithelo ezintsha noma i-mint. Kungaba ngokwanele ukunqanda izifiso zakho. Ukuhlafuna ushingamu noma ukudla ilollipop nakho kungasiza.
• Ngokulangazelela okumnandi, shaya izithelo ezintsha kanye ne-yogurt smoothie noma ubhatata ogcotshwe ngephepha elincane lebhotela nethisipuni likashukela onsundu. Zama futhi le iresiphi yesinamoni enempilo ye-maple caramel popcorn kusuka ku-Cookie + Kate.
• Uma usesimweni sokudla okunosawoti noma okunomsoco, yenza lawa machips amazambane abhakwe nge-paprika nosawoti ovela ku-Pickled Plum. Enye indlela enhle ukuxuba amantongomane aqoshiwe nezithelo, njengale recipe yamantongomane aqoshiwe nama-apricot avela ku-Family Circle.

Yenza izinqumo zokuphila okunempilo

• Ukucindezeleka kungaholela ekudleni okungokomzwelo esikhathini sakho. Ukuvivinya umzimba, ukuzijwayeza izindlela zokuphumula, ukulala njalo nokugcina unombono oqondile kungasiza ekulawuleni ukucindezeleka.
• Joyina iqembu lokusekela njenge-Overeaters Anonymous. Ukukhuluma nabanye abakuqondayo lokho obhekene nakho kungasiza. Ungase ukwazi ukusebenzisa amanye amasu abo okwelashwa aphumelelayo.

Kufanele ngibize nini uchwepheshe wezokunakekelwa kwezempilo?

Akuwona wonke umuntu odinga ukwelashwa ngokudla okuyimpoqo ngaphambi kokuya esikhathini. Uma uzithola uzitika ngocansi ngezinye izikhathi ngaphandle kwezinsuku eziholela esikhathini sakho, noma uma ukudla okuphoqelela kubangela ukukhuluphala okukhulu kwesisindo noma ukucindezeleka ngokomzwelo, kufanele uthintane nodokotela wezempilo.

Ngokusho kweMayo Clinic, ukwelashwa kokuphazamiseka kokudla ngokweqile kubandakanya izinhlobo ezahlukahlukene zokwelulekwa ngokwengqondo, njenge:

• ukwelashwa kokuziphatha kwengqondo (CBT) (CBT)
• i-psychotherapy yabantu (i-ITP)
• ukwelashwa kokuziphatha kwe-dialectical (DBT)

I-DBT uhlobo oluthile lwe-CBT ngokugxila "kumthethonqubo womzwelo" njengendlela yokunqanda amaphethini wokuziphatha ayingozi.

Ukunciphisa ukudla noma eminye imithi kungasetshenziswa.

Kunzima ukulwa nezifiso zangaphambi kokuya esikhathini. Ukuzihlomisa ngaphambi kwesikhathi ngolwazi, izinketho zokudla okunempilo, namasu wokulawula ingcindezi kungakusiza ukulwa nezifiso. Qaphela ukuthi udlani.

Uma ukuthola kunzima ukuyeka ukudla okuphoqelela ngaphandle kwemizamo yakho emihle, cabanga ngokufuna usizo lochwepheshe.