Ungatshela Kanjani Lapho Ukudla Okudliwayo Kungalawuleki

-Delile

• Lapho i-Binging (akukuhle konke)
• Lapho Kuningi Kakhulu Ngempela Kakhulu
• Buyekeza kwe-

Noma yimuphi umuntu wesifazane othi akakaze a-ode i-pizza enkulu ngeyodwa, udle ibhokisi lamakhukhi ngesidlo sasemini noma udle sonke isikhwama sika-Doritos kuyilapho ezitika nge-Netflix uqamba amanga aqondile-noma idlanzana.

Kodwa le ntombazane? Angakubeka ngokungathi sína okunye ukudla. UKate Ovens, 21, wase-UK, oqanjwe ngokufanele ngokuthi "odla ngokuncintisana omncane" uqhuma ku-inthanethi, ngenxa yekhono lakhe elimangalisayo lokudla ukudla okungasile. Amawebhusayithi ahlukahlukene asanda kushayela ihlombe ikhono lakhe lokudla i-burger enkulu yama-ounces angu-28, i-milkshake, namafrizi ngaphansi kwemizuzu eyi-10. Unekhasi le-Facebook nesiteshi se-YouTube esizinikezele emisebenzini efanayo, yokuzitika ngocansi.

Kepha nansi into, ngaphandle kwezinselelo zakhe zokudla okuncintisanayo (ngokungathi sína, uthathe i-pizza engamasentimitha angama-27, amakhilogremu ayisikhombisa esoso, kanye nesidlo esisodwa samakhalori ayi-10 000), ubukeka ephila impilo enhle. (Siyini isisindo esinempilo?)

"[Ukudla okuncintisanayo] kuyinto yokuzilibazisa kakhulu. Angisoze ngalimaza impilo yami ngakho futhi angifuni neze ukukhuluphala," kusho u-Ovens muva nje etshela iDailyMail.com. "Ngithola ukuphawula okungekuhle ku-inthanethi kodwa impilo yami iza kuqala, ngakho ngeke ngibe isiphukuphuku ngakho. Ngidla ngokunempilo sonke isikhathi futhi ngiya ejimini njalo ezinsukwini ezimbalwa." FYI, okuphakelayo kwakhe ku-Instagram kukhombisa ukuthi une-abs ethile! "Abanye abantu bathi 'oh, kufanele nje unokuphazamiseka kwemetabolism ngokushesha noma ukuphazamiseka kwemikhuba yokudla' futhi anginazo nalezo zinto. Ngiyazinakekela mina."

Ngakho-ke, linda, ingabe ungakwazi ngempela ukuqaphela impilo futhi ube nesidlo sokudla ngezikhathi ezithile?

Lapho i-Binging (akukuhle konke)

"Kulungile ukuzitika njalo," kusho uMike Fenster, MD, udokotela wenhliziyo, umpheki ochwepheshe kanye nombhali wezincwadi. Ubuqili bekhalori. "Zonke izinto zilinganisiwe, kufaka phakathi ukulinganisela. Nokho, kuyasebenza izixwayiso ezimbili ezibalulekile: ukuqina kanye nemvamisa." Okusho ukuthi, udlalisa kangakanani ngempela-futhi kangaki? Ingabe ngezinye izikhathi uvele wenze ngokweqile kancane, usule ipuleti lakho lapho kufanele ngabe ubeke phansi imfoloko yakho phakathi nesikhathi sokudla. Noma uvame ukuzizwa ufakiwe ngemuva kokudla bese ufihlela ukuthi udle kangakanani ngempela kwabanye?

Uma nje ungazizwa ungalawuleki lapho udla ngokweqile, ulingeka ukuba unciphise kakhulu ukudla okulandelayo ngomzamo wokunxephezela, noma ngokugcwala kabi masonto onke, kungenzeka ukuthi amehlo akho abemakhulu nje kancane kunesisu sakho kunokuba ube nobudlelwano obungenampilo nokudla noma ukuthi wenza kabi impilo yakho, kusho u-Abby Langer, RD, umeluleki wezokudla eToronto. I-sesh edla ngokweqile njalo emavikini ambalwa noma ngaphezulu i-NBD.

"Njalo ngezikhathi ezithile, isidlo esikhulu ngeke silimaze impilo yakho," kusho uLanger. Lokho kungenxa yokuthi umzimba wakho muhle ngempela ekugcineni ukuhleleka. Uma ugcwalisa kakhulu isistimu yakho ngama-calories amaningi, ushukela, namafutha, ama-hormone ayashintsha, amazinga wamandla ayashintsha, ushukela ugcinwa kumaseli anamafutha, futhi mhlawumbe ungeze ukucindezeleka nokuvuvukala kokuxubekile. Izindaba ezimnandi? Ngemuva kosuku noma ngaphezulu, cishe uzozizwa ubuyele kokujwayelekile.

Ukwengeza, phakathi nosuku noma ezimbili ngemva kokuzitika, umzimba wakho ungase ungalambi kancane njengoba usebenza ukuze uthole ibhalansi futhi (futhi wonge amakholori ambalwa). Kodwa-ke, lesi akusona isaba sokuthi "ukhiphe ubuthi emzimbeni" ngokweqa ukudla noma ngokuphila oketshezi ngosuku olulandelayo ngemuva kokuzitika ngotshwala. “Lokhu kungaholela ekutheni udle ngokweqile,” kusho uLanger. Ukungasho, lokho kukhulisa ubudlelwano obungenampilo nokudla. (Sineqiniso mayelana netiye ze-Detox.)

Kuyafaneleka futhi ukubheka ukuthi kungani ukwenze ngokweqile kwasekuqaleni, kusho u-Alexandra Caspero, ingcwethi yokudla okwenziwe ngokusemthethweni eSt. Ingabe uphuthelwe ukudla kwasemini futhi wahlala phansi ukuze uthole isidlo sakusihlwa ulambile kakhulu? Ngabe ubuzizwa ucindezelekile noma ukhathele? Impendulo ingukhiye ekuqinisekiseni ukuthi ama-binges awaguquki abe yinto yakho ejwayelekile. "Ukudla ngokweqile, noma lokho iningi lethu elingakubiza ngokuthi 'ukudla ngokweqile,' kwenzeka," kusho uCaspero. "Uma sidla sidlula iphuzu lokusutha, noma lapho sidla ukudla okuningi kunalokho esaziyo ukuthi sikudinga, lokhu ngikuthatha njengokuzitika ngotshwala."

UFenster uncoma ukulandela umthetho ka-80/20. "Zama ukulandela indlela yakho ejwayelekile enempilo okungenani amaphesenti angama-80 esikhathi," usho kanje. "Kodwa kunezikhathi ezikhethekile, amaholide, nezikhathi zokuphila ezidinga ukuzimisela ukulahla ukuqapha, neziqondiso zokudla okunomsoco, emoyeni. Kodwa umcimbi okhethekile akufanele ube yimali yokugibela evamile. Lokho 'kanye ngesikhashana' jumbo waffle sundae can can 'Angizwani nobusuku obuhle noBen noJerry. "

Lapho Kuningi Kakhulu Ngempela Kakhulu

Ngenkathi umzimba wakho ungakwazi ukuphatha ukudla okukhishwa cishe konke emasontweni ambalwa noma kunjalo, ukukweqisa ekudleni kaningi kunalokho kuphakamisa amafulegi abomvu.

Ama-binges avamile angakubangela ukuthi ungabi nesisindo kuphela, kepha abe nomthelela ekutheni umzimba wakho uphendula kanjani kasawoti, ushukela, namafutha ukukwenza ufune kakhulu lezo zithako ezonakalisa impilo, kusho uFenster. Ucwaningo oluvela e-University of Montreal lukhombisa ukuthi, njengezidakamizwa, ukudla ngokweqile kubanga umjikelezo omubi wokuphakama kwemizwelo nokwehla ebuchosheni okungaholela ekubhibeleni okuqhubeka kubi kakhulu. Kwabesifazane abangaphezu kwamaphesenti angu-3.5, ukudla ngokweqile kuyindlela yokuphila, ngokusho kweNational Eating Disorders Association.

Uma uhlushwa yi-Binge Eating Disorder (BED) -noma ukubheja okunamandla noma okuvamile okungahlangabezani ncamashi nencazelo ye-BED-umkhuba wakho ungenza inombolo ebucayi empilweni yakho, kwandise ingozi yokuba nomfutho wegazi ophakeme, amazinga aphezulu e-cholesterol , isifo senhliziyo, nohlobo 2 sikashukela, kusho uFenster. Noma ngabe awukhuluphele ngokweqile. (UCaspero uphawula ukuthi ngenxa yokuthi ama-Ovens adla isamba esikhulu sokudla ngezikhathi ezithile, futhi akakhuluphele, lokho akusho ukuthi unempilo. Related: Ingabe Unamafutha Esikhumba?) Ngaphezu kwalokho, njengoba amazinga amafutha noshukela entanta. ngokusebenzisa ukugeleza kwegazi kwakho njalo kukhuphuke futhi kwehle ngawo wonke ama-binges akho, uba nesifo sesibindi esinamafutha, kusho uLanger. Ngemuva kwakho konke, isibindi sakho kufanele sicubungule wonke ushukela namafutha owadlayo. Futhi uFenster unezela ngokuthi isibindi nenhliziyo yakho kutshaya kakhulu uma ubhangqa amabheji akho okudla notshwala.

“Ngokungafani nalawa mavidiyo, i-BED ayiwona umcimbi ojabulisayo,” kusho uKathleen Murphy, LPC, umqondisi wezokwelapha i-Breathe Life Healing Centers, esebenzela ukusiza abantu ukuba banqobe ukuphazamiseka kwemikhuba yokudla. "I-BED yisifo esibi futhi esiqeda amandla. Ukudla ngokweqile kuphazamisa ukulingana kwesistimu futhi kudle ngokweqile ukudla intela ngokungadingekile emzimbeni, kufaka izinhlelo zakho zebhayoloji ekucindezelekeni okukhulu okungaba nemiphumela elimazayo ngokuhamba kwesikhathi."

Ngakho-ke, ngaphambi kokuba uhlale esidlweni sakho esilandelayo sokudla okuncintisanayo, kungakuhle ukuthi ubuyele leyo mibuzo: Udla ngokweqile kangaki? Ingabe uzizwa ungalawuleki lapho udla, ugula ngemva kwalokho, unamahloni, noma sengathi udinga ukweqa ukudla ngemva kwalokho ukuze ulungise? Ungahle ube nokuthile okukhulu kunentombazane engenabungozi uma kuqhathaniswa nenselelo yokudla eqhubekayo.

Buyekeza kwe-