Ukuqonda ukutya okunyanzelekileyo ngaphambi kwexesha lakho

Umxholo

• Ushwankathelo
• Kukuthini ukutya okunyanzelekileyo?
• Kutheni le nto ukutya okunyanzelekileyo kwenzeka ngaphambi kwexesha lam?
• Ndingakuphepha njani ukutya okunganyanzelekanga?
• Yitya ngengqondo
• I-snack ehlakaniphile
• Yenza ukhetho lokuphila ngendlela esempilweni
• Ndifanele ndibize nini uchwepheshe wezempilo?

Ushwankathelo

Njengomfazi, mhlawumbi uqhelene nokuqhuba okunyanzelekileyo kokutya ukutya okuthile ngaphambi kwexesha lakho lenyanga. Kodwa kutheni le nto umnqweno wokutya itshokholethi kunye nokutya okungenamsoco unamandla ngeli xesha lenyanga?

Funda ukuze ufunde ukuba kwenzeka ntoni emzimbeni ukwenza le minqweno yangaphambi kokuya exesheni kunye nendlela yokuyinqanda.

Kukuthini ukutya okunyanzelekileyo?

Ukutya okunyanzelekileyo, okwabizwa ngokuba kukutya kakhulu, kubonakala ngokuphembelela okungalawulekiyo kokutya ukutya okuninzi. Ngamanye amaxesha, ukutya okunyanzelekileyo kuqhubela phambili kukutya okuneengxaki zokutya kakhulu (i-BED), esisifo esisesikweni. Kwabanye, kwenzeka kuphela ngamaxesha athile, afana neentsuku ezikhokelela kwixesha lakho.

Ezinye zeempawu eziqhelekileyo zokutya okunyanzelekileyo zibandakanya:

• ukutya xa ungalambanga nokuba uziva uhluthi
• Ukutya rhoqo ukutya okuninzi
• Ukuziva ukhathazekile okanye uneentloni emva kokuzinkcinkca ngotywala
• ukutya ngasese okanye ukutya rhoqo emini

Kutheni le nto ukutya okunyanzelekileyo kwenzeka ngaphambi kwexesha lam?

Uphando lubonisa ukuba ukutya okungaphambi kokuya exesheni kunento yokwenza nomzimba.

Ngokophando olupapashwe kwiJenali yaMazwe yokuPhazamiseka kokutya, iihomoni ze-ovari zibonakala ngathi zidlala indima enkulu. Uphononongo lubonise ukuba amanqanaba aphezulu eprogesterone ngexesha lesigaba sokuqala angakhokelela kukutya okunyanzelekileyo kunye nokungoneliseki komzimba.

I-Estrogen, kwelinye icala, ibonakala inxulunyaniswa nokwehla kwesidlo. I-Estrogen ikumanqanaba aphezulu aphezulu ngexesha le-ovulation.

Ngendlela elula, kusenokwenzeka ukuba uzive ungonelisekanga ngayo yonke into ngaphambi kwexesha lakho. Oku kungoneliseki kunokuba yinto ebangela ukuba utye ngokunyanzelwa.

Ukuzinkcinkca ngaphambi kokuba sexesheni kudla ngokuthabatha iintsuku ezimbalwa kuze kuphele kanye xa kuqala ukuba sexesheni, nangona oku kungasoloko kunjalo.

Ukuba ukutya okunyanzelekileyo kuyaqhubeka ngaphandle komjikelo wokuya esikhathini, jonga ugqirha wakho wezempilo.

Ndingakuphepha njani ukutya okunganyanzelekanga?

Inyathelo lokuqala lokunciphisa okanye ukunqanda ukutya okunyanzelekileyo kukuqonda ukuba ingxaki ikhona.

Uya kufuna kwakhona ukumisela ukuba ungakanani xa uzinkcinkca ngotywala. Nje ukuba wenze oku, zama ezi ngcebiso ukunceda ukunqanda ukutya kakhulu.

Yitya ngengqondo

• Gcina idayari yokutya ukulandelela yonke into oyityayo, ngakumbi ukuba uzinkcinkca ngotywala. Ukubona ukuba zingaphi iikhalori ozityayo (ephepheni okanye ngokusebenzisa usetyenziso) kunokukunceda umise umjikelo.
• Zama ukutya usempilweni inyanga yonke. Nciphisa ukutya okuqulathe iswekile esulungekisiweyo.
• Ukutya ukutya okunefayibha ephezulu njengeziqhamo, imifuno, iimbotyi, iimbewu, kunye neenkozo ezipheleleyo. Ifayibha ikunceda uzive ugcwele ixesha elide.

I-snack ehlakaniphile

• Musa ukuthenga ukutya okungenamsoco. Kunzima ukuyitya ukuba ayikho endlini. Endaweni yoko, thenga izithako zokwenza amashwamshwam asempilweni ngeendlela ezahlukeneyo kunye nencasa.
• Xa umnqweno wokuzinkcinkca ngotywala, sela iglasi yamanzi egalelwe iziqhamo okanye iminti. Kunokwanela ukunqanda iminqweno yakho. Ukuhlafuna itshungama okanye ukutya ilollipop nako kunganceda.
• Ngeminqweno eswiti, thambisa isityalo esitsha kunye neyogathi smoothie okanye ibhatata emnandi enomgubo omncinci webhotela kunye netispuni leswekile emdaka. Zama kwakhona iresiphi yesinamoni enempilo maple caramel popcorn evela kwiCokie + Kate.
• Ukuba ukwimeko yonyango olunetyiwa okanye olunencasa, yenza ezi tshiphusi zetapile kunye ne-paprika kunye netyuwa evela kwiPickled Plum. Olunye ukhetho olukhulu kukudibanisa amantongomane aqhotsiweyo kunye neziqhamo, ezinje ngale yamantongomane ajiweyo kunye neeresiphi ezivela kwiNtsapho yesijikelezo.

Yenza ukhetho lokuphila ngendlela esempilweni

• Uxinzelelo lunokukhokelela ekutyeni ngokweemvakalelo malunga nexesha lakho. Ukuzivocavoca, ukuziqhelanisa neendlela zokuphumla, ukulala rhoqo, kunye nokujonga imeko elungileyo kunokunceda ukulawula uxinzelelo.
• Joyina iqela lenkxaso elifana ne-Overeaters Anonymous. Ukuthetha nabanye abayiqondayo into ohamba kuyo kunokuba luncedo. Unokwazi ukuphumeza ezinye zeendlela zabo zonyango eziyimpumelelo.

Ndifanele ndibize nini uchwepheshe wezempilo?

Ayinguye wonke umntu ofuna unyango lokutya kwangaphambili okunyanzelekileyo. Ukuba uzibona uzinkcinkca ngamanye amaxesha ngaphandle kweentsuku ezikhokelela kwixesha lakho, okanye ukuba ukutya okunyanzelekileyo kubangela ukutyeba okubalulekileyo okanye uxinzelelo lweemvakalelo, kuya kufuneka unxibelelane nengcali yezempilo.

Ngokwe-Mayo Clinic, unyango lokungakwazi ukuzinkcinkca ngotywala lubandakanya iintlobo ezahlukeneyo zeengcebiso ngengqondo, ezinje:

• unyango lokuziphatha kwengqondo (CBT) (CBT)
• unyango lwengqondo (ITP)
• Unyango lokuziphatha ngokuziphatha (DBT)

I-DBT luhlobo oluthile lwe-CBT egxile "kummiselo weemvakalelo" njengendlela yokuthintela iipateni zokuziphatha eziyingozi.

Umnqweno wokunciphisa okanye amanye amayeza angasetyenziswa.

Iminqweno engaphambi kokuba uye exesheni kunzima ukuyilwa. Ukuzixhobisa ngaphambi kwexesha ngolwazi, ukukhetha ukutya okusempilweni, kunye neendlela zokulawula uxinzelelo kunokukunceda ukuba ulwe neminqweno. Qaphela into oyityayo.

Ukuba ukufumanisa kunzima ukuyeka ukutya okunyanzelekileyo ngaphandle kwemizamo yakho emihle, cinga ngokufuna uncedo lweengcali.