Ngaba Ukuxhalaba Kukubulele Umnqweno Wakho Wokutya? Nantsi into ekufuneka uyenzile malunga nayo.

Umxholo

• Impendulo yokulwa-okanye-yokuhamba ngenqwelomoya ijolise kwingcambu yoxinzelelo
• Iimvakalelo zomzimba ezivela kuxinzelelo zinokuthintela ukutya
• Ungawubuyisa njani umdla wakho wokutya ukuba ulahlekile
• 1. Chonga uxinzelelo lwakho
• 2. Qiniseka ukuba ulala ngokwaneleyo
• 3. Cinga ngokutya ngokwenkqubo
• 4. Fumana ukutya onokukunyamezela, kwaye unamathele kuko

Nangona kuqhelekile ukuzinkcinkca ngotywala xa uxinezelekile, abanye abantu baneempendulo ezichaseneyo.

Kwisithuba sonyaka nje omnye, ubomi bukaClaire Goodwin batshintsha ngokupheleleyo.

Iwele lakhe lafudukela eRashiya, udadewabo wemka ekhaya ngendlela engalunganga, utata wakhe wafuduka waba yinto engenakufikeleleka, yena neqabane lakhe bohlukana, waphulukana nomsebenzi.

Ukusukela ngo-Okthobha ukuya kuDisemba ka-2012, wehla emzimbeni ngokukhawuleza.

UGoodwin uthi: “Ukutya kwakuyinkcitho engeyomfuneko, inkxalabo nengxaki. Isisu sam besineqhina kwaye intliziyo yam ibisemqaleni wam iinyanga.

“Ndandixinezelekile, ndinexhala, kwaye ndandixakekile kangangokuba andizange ndilambe. Ukuginya ukutya kundenze ndanezirhorho, kwaye imisebenzi efana nokupheka okanye ukuhlamba izitya ibibonakala ngathi inzima kwaye ayibalulekanga xa kuthelekiswa neengxaki zam ezinkulu, ”wabelana noHealthline.

Nangona ukwehla kobunzima bam akukaze kuphantse kubaluleke njengekaGoodwin, nam ndiyasokola ukugcina ukutya kwam xa ndinestresi esikhulu.

Ndinengxaki yokuxhalaba ngokubanzi (i-GAD) kwaye ngamaxesha oxinzelelo oluphezulu- njengaxa ndandikwinkqubo yonyaka omnye ekhawulezayo yesidanga se-master kunye nokusebenza okwethutyana-umnqweno wam wokutya uyanyamalala.

Kunjengokuba ingqondo yam ingakwazi ukugxila kuyo nayiphi na into ngaphandle kwento ebangela uxinzelelo kum.

Nangona abantu abaninzi betya okanye bezitika ngokutya okutyebileyo xa bexinezelekile, kukho iqela elincinci labantu abaphulukana nomdla wokutya ngexesha lokuxhalaba okukhulu.

Aba bantu, ngokwe-Zhaoping Li, MD, umlawuli kwiziko le-UCLA leZondlo zoLuntu, abaqhelekanga kunabantu abaphendula uxinzelelo ngokutya kakhulu.

Kodwa kusekho inani elibalulekileyo labantu abalahlekelwa ngumdla wokutya xa bexhalabile. Ngokophando lwe-American Psychological Association lwango-2015, iipesenti ezingama-39 zabantu bathe batye kakhulu okanye batya ukutya okungenampilo kwinyanga ephelileyo ngenxa yoxinzelelo, ngelixa iipesenti ezingama-31 zisithi ziyekile ukutya ngenxa yoxinzelelo.

Impendulo yokulwa-okanye-yokuhamba ngenqwelomoya ijolise kwingcambu yoxinzelelo

U-Li uthi le ngxaki inokulandelwa yonke indlela ebuyela kwimvelaphi yempendulo yokulwa okanye yokubaleka.

Kumawaka eminyaka eyadlulayo, uxinzelelo lwalusisiphumo sempendulo kwimeko engonwabisiyo okanye yoxinzelelo, njengokuleqwa yingwe. Abanye abantu baphendula xa bebona ingwe iya kubaleka ngokukhawuleza. Abanye abantu banokumisa okanye bafihle. Abanye banokuhlawulisa ingwe.

Lo mthetho-siseko uyasebenza nakwisizathu sokuba abantu abathile baphulukane nomdla wokutya xa bexhalabile, ngelixa abanye besitya kakhulu.

"Kukho abantu abaphendula nakuphi na uxinzelelo ngo"ihlosi emsileni wam ' [umbono], ”utshilo uLi. "Andinakwenza nto ngaphandle kokubaleka. Kukho nabanye abantu abazama ukuzenza bakhululeke ngakumbi okanye ngakumbi kwimeko eyonwabisayo-eneneni sisininzi sabantu. Abo bantu batya ukutya okuninzi. ”

Abantu abaphulukana nomdla wokutya batyiwa ngumthombo woxinzelelo okanye uxinzelelo lokuba abanakwenza enye into, kubandakanya imisebenzi eyimfuneko njengokutya.

Le mvakalelo iyinyani kum. Kutshanje bendinomhla obekiweyo oza kufika iiveki kwinqaku elide andinakukwazi nje ukuba ndizibhalele.

Njengoko umhla wam wokugqibela wawusondela kwaye nexhala lam lalikhula, ndaqala ngokuchwetheza ngolunya. Ndizibone ndilahlekile isidlo sakusasa, emva koko ndilahlekile isidlo sasemini, emva koko ndayiqonda ukuba ibingu-3. kwaye ndandingekatyi. Andizange ndilambe, kodwa ndandisazi ukuba kufanele ukuba nditye into kuba ndihlala ndifumana i-migraines xa iswekile yegazi isezantsi kakhulu.

Iipesenti ezingama-31 zabantu bathi batyile ukutya kwinyanga ephelileyo ngenxa yoxinzelelo.

Iimvakalelo zomzimba ezivela kuxinzelelo zinokuthintela ukutya

Xa uMindi Sue Black kutshanje waphulukana notata wakhe, wehla isixa esikhulu sobunzima. Wazinyanzela ukuba abambe apha naphaya, kodwa wayengenamnqweno wokutya.

"Ndazi ukuba ndimele nditye, kodwa andinakukwazi," uxelela i-Healthline. “Ukucinga ngokuhlafuna nantoni na kundibeka emsileni. Yayingumsebenzi ukusela amanzi. ”

Njengabantu abaMnyama, abanye abantu baphulukana nomdla wokutya ngenxa yeemvakalelo zomzimba ezinxulunyaniswa noxinzelelo ezenza ukuba umbono wokutya ungathandeki.

Uxinzelelo Christina Purkiss, ugqirha ophambili e-Renfrew Centre of Orlando, uthi: “Amaxesha ngamaxesha, uxinezeleko luzibonakalisa ngokuba neemvakalelo emzimbeni, ezifana nesicaphucaphu, izihlunu ezixineneyo, okanye iqhina esiswini.

Olu luvo lungakhokelela kubunzima bokuhambelana nendlala kunye nokuzaliseka kwendlela. Ukuba umntu uziva enesicaphucaphu ngenxa yoxinzelelo, kuyakuba ngumngeni ukufunda ngokuchanekileyo xa umzimba ulambile, ”ucacisa watsho uPurkiss.

URaul Perez-Vazquez, MD, uthi abanye abantu baphulukana nokutya kwabo ngenxa yokonyuka kwe-cortisol (ihormone yoxinzelelo) enokuthi yenzeke ngamaxesha oxinzelelo oluphezulu.

Uthi: "Kwimeko ebukhali okanye ekhawulezileyo, uxinzelelo lubangela ukwanda kwecortisol, ethi yona inyuse imveliso yeasidi esiswini," utshilo. "Le nkqubo yenzelwe ukunceda umzimba ukuba ukwetyise ukutya ngokukhawuleza ukulungiselela 'ukulwa-okanye-ukubhabha,' okulamla yi-adrenaline. Le nkqubo, ngenxa yezizathu ezifanayo, inciphisa ukutya. ”

Olu konyuka kwesisu esiswini kunokukhokelela kwizilonda, into uGoodwin anayo kukungatyi. "Ndaba nesilonda esiswini ukusuka kubude obude kunye neasidi esiswini sam kuphela," utshilo.

Ungawubuyisa njani umdla wakho wokutya ukuba ulahlekile

UMnyama uthi uyazi ukuba kufanele ukuba uyatya, kwaye uthathe amanyathelo okhuseleko ukuqinisekisa ukuba impilo yakhe iseyeyona nto iphambili. Uyazenzela ukutya isuphu kwaye uzama ukuhlala esebenzayo.

"Ndiqinisekisa ukuba ndihamba uhambo olude kabini ngemini kunye nenja yam ukuqinisekisa ukuba izihlunu zam azihambelani nokwehla kobunzima, ndenza i-yoga ukuze ndihlale ndigxile, kwaye ndidlala umdlalo webhola ekhatywayo ngamanye amaxesha," utshilo utsho.

Ukuba ulahlekelwe ngumdla wokutya ngenxa yoxinzelelo okanye uxinzelelo, zama ukuthatha elinye lala manyathelo ukuphinda ulifumane:

1. Chonga uxinzelelo lwakho

Ukufumanisa uxinzelelo olubangela ukuba ulahlekelwe ngumdla wokutya kuya kukunceda ufike kwingcambu yengxaki. Nje ukuba uchonge abaxinzelelo, unokusebenza kunye nonyango ukuze ubone indlela yokulawula.

"Ukugxininisa kulawulo loxinzelelo kuya kuthi, kukhokelele ekunciphiseni kweempawu ezibonakalayo ezinxulumene noxinzelelo," utshilo uPurkiss.

Ukongeza, uPurkiss ucebisa ukuba wazi iimvakalelo ezibonakalayo ezinokuhamba noxinzelelo, ezinje ngokuba nesicaphucaphu. "Xa ukwazi ukufumanisa ukuba isicaphucaphu kungenzeka ukuba sinxulumene nezi mvakalelo, kufanele ukuba ibe yinto yokuba nangona inokuziva ingonwabanga, kusabalulekile ukutya impilo," utshilo.

2. Qiniseka ukuba ulala ngokwaneleyo

U-Li uthi ukulala ngokwaneleyo ngokwaneleyo kubalulekile ekulweni ukungabinamdla wokutya ngenxa yoxinzelelo. Ngaphandle koko, umjikelo wokungatyi kuya kuba nzima ngakumbi ukubaleka.

3. Cinga ngokutya ngokwenkqubo

I-Purkiss ithi indlala kunye nokuzala komntu kulawula kuphela xa umntu esitya ngokungaguquguqukiyo.

"Umntu obekutya kancinci njengempendulo yokwehla kwesidlo angafuna ukuba atye 'ngoomatshini,' ukuze kubuye indlala, utshilo. Oku kunokuthetha ukuseta ixesha lesidlo kunye namaxesha okutya.

4. Fumana ukutya onokukunyamezela, kwaye unamathele kuko

Xa ixhala lam liphezulu, ndihlala ndingaziva ngathi nditya isidlo esikhulu, sokuzonwabisa. Kodwa ndisazi ukuba kufuneka nditye. Ndizakutya ukutya okumnene njengerayisi emdaka enomhluzi wenkukhu, okanye irayisi emhlophe eneqatha leesalmon, kuba ndiyazi ukuba isisu sam sidinga into kuyo.

Fumana into ongayenza esiswini ngexesha lamaxhala akho- mhlawumbi ukutya kukungcamle okanye incindi enye kwizakhamzimba, ukuze ungazityi kakhulu.

UJamie Friedlander ngumbhali ozimeleyo kunye nomhleli onomdla kwezempilo. Umsebenzi wakhe uvele kwi -Cut, iChicago Tribune, eRacked, kwi-Business Insider nakwiMagazini yeMpumelelo. Xa engabhali, unokuhlala efumaneka ehamba, esela izixa ezikhulu zeti eluhlaza, okanye ejonga i-Etsy. Ungabona ezinye iisampulu zomsebenzi wakhe kwiwebhusayithi yakhe. Mlandele kwi-Twitter.