Bengingazi Ukuthi Nginenkinga Yokudla

-Delile

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Lapho eneminyaka engu-22, uJulia Russell waqala uhlobo lokuqina lokuqina olwalungaphikisana nabaningi bama-Olimpiki. Kusukela ekuzilolongeni kwezinsuku ezimbili kuya ekudleni okuqinile, ungase ucabange ukuthi empeleni ubeziqeqeshela okuthile. Futhi wayethi: ukuzizwa kahle. Ukuphakama kwe-endorphin kwamsiza ukuthi abhekane nomsebenzi ongagculisi, wangemva kwasekolishi awuthatha ngemva kokubuyela ekhaya eCincinnati, OH. Phakathi kokubhekana nempilo ehhovisi elibuhlungu nokulahlekelwa abangane bakhe basekolishi, wenza ijimu indawo yakhe ejabulisayo, wayivakashela ngaphambi nangemva komsebenzi nsuku zonke iminyaka eyisikhombisa iqondile. (Ingabe bewazi ukuthi i-Runner's High inamandla njengesidakamizwa esiphezulu?)

"Ukuzivocavoca kwami ​​​​kwakunamandla kakhulu. Ngakhathazeka kakhulu ngokubala ama-calories futhi-ngangidla ama-calories angaphansi kwe-1,000 ngosuku futhi ngizivocavoca kabili ngosuku, njengama-boot camp, i-high-intensity cardio, ukuphotha nokuphakamisa izinsimbi," kusho uRussell. . Yize wayenamandla amancane amenza acasuke ngokweqile, wanamathela kule nkambiso eqinile kusukela ngo-2004 kuya ku-2011. "Uma kungadingeka ngeqe usuku, bengizokhathazeka kakhulu futhi ngizizwe kabi kakhulu ngami," uyavuma, yize ngaleso sikhathi , wagcina ukukhungatheka kuye.

"Angikaze ngitshele muntu ukuthi ngizizwa kanjani. Bengibuye ngithole izincomo eziningi, ezinjengokuthi 'O, wow, wehlise isisindo esikhulu,' noma 'Ubukeka umuhle!' Uhlobo lomzimba wami luyimidlalo, futhi nakuba ngangizacile, wawungeke ungibheke bese uthi, 'Leyontombazane inenkinga.' Ngangibukeka ngijwayelekile, "kusho uRussell, owakhula enza imithambo yokuzivocavoca, ebhukuda ngendlela ehambisanayo futhi edlala ithenisi. "Kodwa ohlotsheni lomzimba wami, ngangazi ukuthi lokho kwakungeyona into evamile. Ngakho kwangikhohlisa kakhulu nakubantu engangihlala nabo. Emqondweni wami, ngangingenankinga. Ngangingakabi ncane ngokwanele," usho kanje. , eveza ukuthi ukuba mncane kwakuwumcabango ayekade ekujaha isikhathi eside ngangokunokwenzeka, kude kakhulu nasenkulisa.

Phakathi naleyo minyaka eyisikhombisa, umngane oyedwa kuphela-umngane wakhe, owazwakalisa ukukhathazeka kukaRussell ngesikhathi bobabili befunda esikoleni esiphakeme eNyuvesi yaseNew Hampshire ngo-2008. "Ngezinye izikhathi abantu osondelene nabo kakhulu abangasho lutho. . Lokhu kwenzeka kancane kancane ukuze bangaboni. Futhi, emphakathini wethu, wonke umuntu ukhathazeke kakhulu ngempilo kangangokuthi akekho ocabanga ukuthi kuyaxaka. Kodwa le ntombazane esikoleni yayicabanga ukuthi ngigxile kakhulu ekujima futhi ngizace kakhulu," usho njalo. Nakuba uRussell engazange akusho ekuqaleni, wagcina evakashele isazi sokusebenza kwengqondo esikoleni ayefunda kuso. “Ngake ngaya, ngakhala kuso sonke isikhathi futhi angibange ngisabuyela emuva,” usho kanje ngesikhathi exoxa nomeluleki. "Bekusabeka kabi ukubhekana nakho. Ingxenye yami ibazi ukuthi kukhona okukhona, kodwa bengingafuni ukubhekana nakho."

Futhi ngemva kokuphothula esikoleni, abantu bamhalalisela uRussell ngokuncipha kwakhe futhi bakhuluma ngendlela ababenomona ngayo ngokuthi wayekwazi ukuzithiba. "Lokho kwangenza ngazizwa ngiphakeme futhi kwangenza ngafuna ukuzibandakanya kakhulu ekuzivocavoca okuyingozi nasekuziphatheni kokudla," esho. Futhi, "Ngangifunda esikoleni se-grad. Nganginesoka. Kwangaphandle, ngangisebenza kahle. Abanye abantu banezinkinga ezimbi kakhulu kunami. Bengimane nje nginemizwa. Ngakho ngazihlukanisa futhi ngaqhubeka."

Ukubhekana Namaqiniso

Kwaze kwaba yi-Thanksgiving ngo-2011 lapho ukuphika kukaRussell kwamthola khona. "Bengingakwazi ukugcina ubudlelwano isikhashana. Bengihlala ngikhansela izinsuku ngoba bengingafuni ukuya esidlweni sakusihlwa noma ngoba ngifuna ukuzivocavoca. Nginezinto zokudla engingazinakekeli. Futhi, bengingumsebenzi ocindezela kakhulu ngisebenza ehhovisi lomvikeli womphakathi. Ngangibona sengathi ingxenye yempilo yami iyahluleka, "usho kanje. Ngalowo-November, uRussell wamema abantu ukuba beze emcimbini we-Friendgiving ngaphambi kokuchitha ubusuku edolobheni. Lapho efika ekhaya kamuva, wayelambile kakhulu, wayephethe ikhekhe le-chocolate elalisele ... futhi wayengakwazi ukuyeka ukudla.

"Ngidle ngokoqobo uhhafu wawo futhi ngazenza ngazilahla. Bengingakaze ngiphose ngenxa yalesi sizathu phambilini. Ngikhumbula ngihlala endlini yangasese ngikhala. Ngaleso sikhathi, ngabona ukuthi izinto zazingahambi kahle. Kwasekude kakhulu. Ngashayela ucingo umngane wami omkhulu futhi, okokuqala ngqa, ngamtshela ukuthi kwenzekani, wangeseka kakhulu futhi wangitshela ukuthi ngibone udokotela wami. isazi sokudla kanye nokwelashwa kweqembu, "esho. Ngisho nangemva kokutholakala ukuthi unenkinga yokudla—isimo esithinta abesifazane abayizigidi ezingu-20 namadoda ayizigidi ezingu-10 e-U.S. yedwa-uRussell akazange aqiniseke ukuthi unenkinga enkulu.

"Ngiyakhumbula engitshela ukuthi ngine-anorexic futhi ngaphendula nge-sassy, ​​'Uqinisekile ngalokho?' Ngenza izinto ezinempilo. Ngisebenza kahle, ngidla kahle, angidli i-dessert noma ngihlanganyela emikhubeni emibi yokudla. Mhlawumbe ngiba nokukhathazeka nokudangala, kepha inkinga yokudla izwa sengathi iyinto engeyinhle kakhulu. Labo bantu banemizimba emikhulu kakhulu futhi babukeka benengeka. Abanabo abangane. Bengingacabangi ukuthi yimina lowo, "kukhumbula uRussell. "Ngesikhathi ngiqala ukuya eqenjini, nganginamanye amantombazane acishe abe ngu-10 ayephila impilo efana neyami. Lokho kwakushaqisa ngempela. Abanye babebakhulu kunami, abanye bebancane. Bonke babenabangane futhi bephuma emindenini emihle. ukuqaphela. Kwakumangalisa kakhulu. " (Funda ukuthi imikhuba enempilo yomunye wesifazane yaphenduka kanjani inkinga yokudla.)

Qhubekela phambili

Eminyakeni emibili eyalandela, uRussell wasebenza nethimba lakhe lochwepheshe bezempilo yezengqondo kanye nokondleka kanye neqembu lokusekela ukuze bafunde ukuthi bangafika kanjani endaweni entsha ejabulisayo. Akazange angene esikhungweni, kodwa wagcina umsebenzi wakhe wesikhathi esigcwele ukuze amsize ekukhokheleni ukwelashwa kwakhe futhi wacindezela izikhathi ezimisiwe ohlelweni lwakhe olumatasa. Ngemva kweminyaka emine, uRussell ekugcineni waqonda ukuthi kusho ukuthini ngempela ukuba nempilo enhle.

"Manje ngizama ukuzivocavoca mhlawumbe kathathu ngesonto-ngezindlela ezijabulisayo kuphela. Ngigibela ibhayisikili lami. Ngenza i-yoga. Ukuzivocavoca kuhle kuwe, kodwa angikuvumeli kube umsebenzi. Angazi ukuthi malini Nginesisindo. Angikanyatheli esikalini kusukela ngo-2012. Futhi, ngiyazama ukungakhawuleli ukudla. Konke ukudla kunezinto ezinhle nezimbi; kumayelana namanani nezilinganiso. Futhi ngihlala nesoka lami leminyaka emibili. ubuhlobo obunempilo obuhle kakhulu,” kusho uRussell, manje osengumfundi we-MBA oneminyaka engu-30 eDePaul University eChicago. Naphezu kwentuthuko yakhe enhle kakhulu, uRussell uyaqhubeka nokubonana nodokotela wakhe wezengqondo njalo ngemva kwesonto ukuze agweme ukuphinde abuyele esimweni esibi futhi avimbele ukucindezeleka kwansuku zonke ekuholeni emicabangweni eyingozi njengokuthi, 'Ukhuluphele. Udinga ukuzivocavoca. Kufanele ubale ama-calories akho.' (Ukuhlazeka ngamafutha empeleni kungaholela engozini yokufa okuphakeme.)

Esinye sezifundo ezimangalisa kakhulu uRussell azifunda kokuhlangenwe nakho kwakhe ukuthi ukuphazamiseka kwemikhuba yokudla akukhethi. "Asikho isidingo sesisindo. Abantu abanenkinga yokudla beza ngazo zonke izinhlobo nobukhulu. Akekho obebukeka efana, kodwa sonke besinenkinga efanayo," usho kanjalo ngabesifazane abaseqenjini lakhe lokusekelwa. Lapho kungabonakali ngokusobala ukuthi kungenzeka ukuthi uthatha imikhuba yakho yokuqina nokudla kude kakhulu, khona-ke kulula ngezinyathelo zakho ezeqile zokundiza ngaphansi kwe-radar-okungukuthi, uze ube nemiphumela emibi yezokwelapha, njengengozi eyengeziwe yenhliziyo nezinso ukwehluleka, ukuncipha kwamathambo, ukubola kwamazinyo, nobuthakathaka jikelele nokukhathala.

Uphi umugqa phakathi kokujwayelekile nokungahleleki?

Ukuphazamiseka kokudla kuyakhohlisa ukubona nokuxilonga. Ngakho-ke sathinta udokotela wezifo zengqondo uWendy Oliver-Pyatt, M.D., oyilungu elikhuthele leNational Eating Disorders Association, ukukhomba izimpawu ezintathu ezibonakala ngokusobala zokuziphatha okungenampilo okungadlula "njengokujwayelekile" kepha empeleni kungaholela ekwakheni ukuphazamiseka kwemikhuba yokudla.

1. Ukuphishekela ukunciphisa umzimba okungenasidingo. Wonke umuntu wesifazane unenombolo yamaphupho abafuna ukuyibona esikalini. Njengoba abanye basebenzela leyo nhloso, bangathola ukuthi uma uphilile, ulungile futhi uzizwa kahle, akunandaba ukuthi isikali noma ishadi le-BMI lifundani. "Isisindo siyinkomba embi kakhulu yezempilo," kusho u-Oliver-Pyatt, umsunguli kanye nomqondisi omkhulu we-Oliver-Pyatt Centers eMiami, FL. "I-World Health Organization (WHO) inencazelo yayo yezempilo, empeleni ehlanganisa inhlala-kahle ebanzi, engokwengqondo, engokwenhlalo, nengokomoya. Izikhathi eziningi, abantu bacabanga ukuthi benza okuthile okunempilo kuyilapho, eqinisweni; kungase kungabi njalo,” kusho yena.

Isibonelo esihle salokhu kulapho abantu bezama ukuphoqa imizimba yabo ukuba ibe “sebangeni elijwayelekile” lika-18.5 no-24.9 ku-Body Mass Index (BMI), okuyisilinganiso sesisindo somuntu maqondana nokuphakama. "Kunabantu abaningi abanesisindo somzimba wabo esingokwemvelo esingababeka phezulu kune-BMI engu-24.9. Abanye babasubathi abavelele kakhulu emhlabeni bane-BMI ekhuluphele ngokobuchwepheshe," uyachaza. Ngamanye amagama, i-BMI ibunk. Futhi isikali asingcono. "Inkinga enkulu enkulu ukuthi abantu balahlekelwa amafutha amaningi emzimbeni, okungadala inzalo kanye ne-osteoporosis. Abesifazane, ngokwesilinganiso, kufanele babe namaphesenti angu-25 amafutha omzimba-kuyisidingo somzimba. Amafutha asiza umzimba wakho nengqondo ukusebenza kangcono. Kuyinto akuyona into embi,” kusho u-Oliver-Pyatt.

2. Ukuzivocavoca ngokulimala. Ukukhuphuka kokuzivocavoca okukhulu, njengeCrossFit, iTabata, namanye ama-HIIT noma ama-boot-camp-style program, kusenze singahlosile ukuthi sibe sethubeni lokulimala, kufaka phakathi ubuhlungu beqolo, ihlombe, idolo nezinyawo. Uma lokhu kwenzeka, udinga ukwazi ukuthi uhlehle nini futhi uphumule ngaphambi kokuba ubhebhethekise inkinga, okungaholela ekuhlinzweni. Abantu abagxile ekuzilolongeni, nokho, bangase baphuthelwe izinkomba zokuthi bayeke nini. Esikhundleni salokho bangase bathathe lowomqondo omdala wokungabi nabuhlungu, nzuzo. (BTW, leyo ngomunye wemithetho yethu engu-7 Yokufaneleka Okuhloselwe Ukuphulwa.)

"Lapho umuntu esebenza ngenkathi egqoke, yithi, i-boot-fracture boot, izikhathi eziningi, ungase ubone lokhu kushaywa ihlombe. Bangase bezwe, 'Wow, unzima ngempela! Umsebenzi omuhle!' " U-Oliver- UPyatt uthi. “Uma kukhulunywa ngotshwala noma inkinga yezidakamizwa, wonke umuntu uyavuma ukuthi kufanele uqhelelane naleyo mikhuba edala umonakalo. Kodwa ngokujima nokudla okunempilo, umuntu angangena kule ndawo lapho enenkinga khona, futhi kusukela lapho. ngokuvamile iwela kulesi sigaba esinempilo, abantu-kusuka kubangani kuya kodokotela-bangayiqinisa, "kusho u-Oliver-Pyatt.

"Abantu bayafa ngenxa yokuphazamiseka kwemikhuba yokudla ngakho-ke uma othile elimele noma engondlekile futhi ezivocavoca ngokweqile, kubalulekile ukuthi abantu bangenelele. Zama ukusebenzisa ulimi oluthi 'I' ukuze ungasoli muntu. Mhlawumbe usho into efana nale: ' Ngifuna ukwazi ukuthi ngingakhuluma nawe yini ngokuthile. Yisihloko esinzima leso, kepha ngikhathazekile futhi bengingaqiniseki ukuthi ngingakuthinta kanjani ngaso. Nginokukhathazeka okuthile nje ngenhlalakahle yakho, uma ucabanga ukuthi ugqoke ibhuthi kanti usafaka izidingo eziningi emzimbeni wakho. Ngibona sengathi ungadinga ukuphumula futhi kunzima ukuthi uzinikeze wena. '"Kwesinye isikhathi ukusiza umuntu ukuthi abone ukuthi udinga ukuzinika imvume ukuphumula yikho konke abakudingayo ukuze bazikhulule futhi bazinakekele kangcono.

3. Ukukhetha ukuzivocavoca kunokuba uhlanganyele. "Umuntu ozivocavoca ngokweqile uzolahlekelwa imisebenzi yomphakathi ukuze athole ithuba lokuzivocavoca. Leli gama libizwa ngokuthi ukunganeliseki okujwayelekile, okuwukujwayelekile kokudla nokukhathazeka komzimba. Kujwayelekile, kodwa lokhu kuziphatha (okungukuthi ukuba njalo njalo kuma-Weight Watchers noma uJenny Craig noma ukusebenzisa i-vegan njengezaba zokuletha ukudla okulula endaweni yokudlela) empeleni akulethi incazelo yezempilo jikelele i-WHO ekhuluma ngayo, "kusho u-Oliver-Pyatt.

Uma ukhuluma nothile mayelana nalokhu kuziphatha, zama ukuzifaka ezicathulweni zakhe futhi uveze enifana ngakho ukuze uqiniseke ukuthi uyazwakala. Futhi, zama njalo ukuqinisekisa isimo sabo somzwelo, kusho u-Oliver-Pyatt. "Isibonelo, uma uthi, 'Ngenkathi uthatha isinqumo sokuyogijima esikhundleni sokuza emcimbini wami wokuzalwa, ngaqonda ukuthi lokho kubaluleke kakhulu kuwe ngoba uyikhathalele ngempela impilo yakho. Ngasikhathi sinye, ngangilimele ngempela ngoba ubuhlobo busho lukhulu kimina futhi bengikukhumbula.' Uma usuwaqinisekisile futhi ubakhombisa ukuthi nawe usengozini yokuphazamiseka ngokomzwelo, bazozimisela kakhulu ukuzwa ukuthi uzothini ngokulandelayo," kusho u-Oliver-Pyatt. "Ukufaka isicelo kokuhlangenwe nakho okungokomzwelo onakho nokuzama ukukuchaza kungakusiza wenze ibhuloho lokuxhumana. Lena indlela engcono kakhulu yokudlulisa okukukhathazayo kulo muntu." (Thola ukuthi Owesifazane Oyedwa Wakunqoba Kanjani Umlutha Wakhe Wokuvivinya umzimba.)

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