Indlela yokuxelela xa ukutya ukutya okutyayo kuphuma kulawulo

Umxholo

• Xa iBinging ayikho (Yonke loo nto) imbi
• Xa Kuninzi Ngokwenene Kaninzi
• Uphengululo lwe

Nawuphi na umfazi othi akazange aodole ipizza enkulu enye, uqwenge ibhokisi yeekuki ngesidlo sasemini okanye watya ibhegi yeDoritos ngelixa uzingcungcuthekisa kwiNetflix uxoka ngokuthe ngqo-okanye abambalwa.

Kodwa le ntombazana? Uyakwazi ukubeka ecaleni ukutya. Umntu obizwa ngokufanelekileyo "otya ukutya okuncinci" uKate Ovens, oneminyaka engama-21, wase-UK, uyaqhuma kwi-Intanethi, ngenxa yesakhono sakhe esimangalisayo sokutya isixa sokutya. Iiwebhusayithi ezahlukeneyo kutsha nje zancoma ukubanakho kokutya i-burger enkulu ye-28-ounce, i-milkshake, kunye ne-fries kwimizuzu engaphantsi kwe-10. Ukwanalo nephepha likaFacebook kunye netshaneli yeYouTube ezinikele kwizinto ezifanayo, iinzame zokuzingca.

Kodwa nantsi into, ngaphandle kwemiceli mngeni yokutya okhuphisanayo (ngokungathandekiyo, uthathe i-pizza ye-27-intshi, iiponti ezisixhenxe zebhayiki, kunye nesidlo esinye seekhalori ezili-10 000), ubonakala ekhokelela kubomi obunempilo. (Yintoni Ubunzima beMpilo nokuba kunjalo?)

"[Ukutya okukhuphisanayo] kuninzi kakhulu ukuzilibazisa. Andinakuze ndilimaze impilo yam ngenxa yayo kwaye ngokuqinisekileyo andifuni ukutyeba, "u-Ovens uxelele kutshanje i-DailyMail.com. "Ndifumana amagqabantshintshi kwi-intanethi kodwa impilo yam iza kuqala, ke andizukuba sisidenge ngayo. Nditya impilo esempilweni ixesha kwaye ndiya ejimini rhoqo kwiintsuku ezimbalwa." FYI, ukondla kwakhe nge-Instagram kubonisa ukuba ubenayo i-abs! "Abanye abantu bathi 'oh, umele ukuba unemetabolism ekhawulezayo okanye unengxaki yokutya' kwaye andinayo nanye kwezo zinto. Ndizijongela ngokwam."

Ke, khawume, ngaba ngokwenene unokuyiphaphela impilo kwaye usenesidlo sokutya ngamaxesha athile?

Xa iBinging ayikho (Yonke loo nto) imbi

"Kulungile ukuzinkcinkca rhoqo," utshilo uMike Fenster, MD, ugqirha wentliziyo, umpheki oqeqeshiweyo kunye nombhali I-Fallacy yeKhalori. "Zonke izinto ngokumodareyitha, kubandakanywa ukumodareyitha. Nangona kunjalo, zimbini izilumkiso ezibalulekileyo ezisebenzayo: ukuqina kunye nokuphindaphinda." Intsingiselo, ubhinqisa kangakanani-kwaye kaninzi kangakanani? Ngaba ngamanye amaxesha usuka nje ugqithe kancinane, ucoca ipleyiti yakho xa ubufanele ukuba ubeke ifolokhwe yakho embindini wesidlo. Okanye ngaba uhlala uziva uzixinekile emva kwesidlo kwaye ufihle ukuba utye kangakanani kwabanye?

Ngethuba nje ungaziva ungalawuleki xa utya kakhulu, uhendelwa ekunciphiseni ukutya okulandelayo ngokuzama ukubuyekeza, okanye ngokuzalisa ngeveki, kusenokwenzeka ukuba amehlo akho ebemakhulu nje kunesisu sakho kunokuba ube nobudlelwane obungenampilo kunye nokutya okanye ukuba wenza impilo yakho kakubi, utsho uAbby Langer, RD, umcebisi wezondlo eToronto. Ukutya ngokutya rhoqo iiveki ezimbalwa okanye kunjalo yi-NBD.

"Ngalo lonke ixesha, isidlo esikhulu ngekhe senze owona monakalo ubonakalayo empilweni yakho," utshilo uLanger. Kungenxa yokuba umzimba wakho ulungile ngokwenene ekugcineni ucwangco. Xa ugcwalisa inkqubo yakho ngokukhawuleza kweekhalori, iswekile, kunye namafutha, iihormone ziyatshintsha, amanqanaba amandla ayatshintsha, iswekile igcinwa kwiiseli ezinamanqatha, kwaye usenokuba wongeze uxinzelelo kunye nokudumba kumxube. Iindaba ezimnandi? Emva kosuku okanye kunjalo, mhlawumbi uya kuziva ubuyele kwisiqhelo.

Ukongeza, emini okanye ezimbini emva kokuzinkcinkca, umzimba wakho usenokulamba kancinci njengoko usebenza ukufumana ibhalansi kwakhona (kwaye ugcine iikhalori ezimbalwa). Nangona kunjalo, esi ASISOSI sizathu sokwenza "i-detox" ngokutsiba izidlo okanye ukuhlala kulwelo kusuku emva kokuzinkcinkca ngotywala. "Oku kunokukhokelela kukutya kakhulu kumgca," utshilo uLanger. Ungayichazanga eyokukhuthaza ubudlelwane obungenampilo kunye nokutya. (SineNyaniso malunga neeTi zeDetox.)

Kukwafanelekile ukuba uqwalasele ukuba kutheni usebenze ngaphezulu, utshilo u-Alexandra Caspero, ingcali yezidlo ebhaliswe eSt. Ngaba uphose isidlo sasemini kwaye wahlala phantsi isidlo sangokuhlwa ulambile ngakumbi? Ubunoxinzelelo okanye udiniwe? Impendulo ngumba ophambili wokuqinisekisa ukuba ii-binges aziyi kuba yinto yakho entsha. Ukubhakuza okunamandla, okanye into uninzi lwethu oluya kuyibiza ngokuba 'kukutya kakhulu,' iyenzeka, "utshilo uCaspero. "Xa sisitya ngaphaya kwendawo yokuzala, okanye xa sisitya ukutya okuninzi kunokuba siyazi ukuba siyakufuna, ndikubona oku njengokuzitywa."

UFenster uncoma ukulandela umthetho we-80/20. "Zama ukubambelela kwindlela yakho yesiqhelo esempilweni ubuncinci iipesenti ezingama-80 zexesha," utshilo. "Kodwa kukho iimeko ezizodwa, iiholide, kunye namaxesha obomi afuna ukuzimisela ukulumkisa, kunye nezikhokelo zesondlo, emoyeni. Kodwa umcimbi okhethekileyo akufuneki ube ngumgangatho oqhelekileyo. 't morph kwi-ménage yasebusuku noBen noJerry. "

Xa Kuninzi Ngokwenene Kaninzi

Ngelixa umzimba wakho unokuphatha ukutya okugcweleyo rhoqo emva kweeveki ezimbalwa okanye kunjalo, ukuwugqithisa ekutyeni rhoqo kunokuba oko kuphakamisa iiflegi ezibomvu.

Ukubhayiza rhoqo kunokubangela ukuba ungatyebisi nje kuphela, kodwa kuchaphazele indlela umzimba wakho ophendula ngayo ngetyuwa, iswekile, kunye namafutha ukukwenza unqwenele ngakumbi ezo zinto zithintela impilo, utshilo uFenster. Uphando oluvela kwiDyunivesithi yaseMontreal lubonisa ukuba, kanye njengakwiziyobisi, ukutya kakhulu kubangela umjikelo okhohlakeleyo weemvakalelo eziphezulu kunye nokuhla kwengqondo okunokukhokelela ekuzingxaleni ngokuqhubekayo. Ngaphezulu kwe-3.5 ekhulwini yabasetyhini, ukutya ngokugqithisileyo yindlela yokuphila, ngokutsho kweNational Eating Disorders Association.

Ukuba uphethwe yi-Binge Eating Disorder (BED)-okanye ukuzinkcinkca okanye ukuzinkcinkca rhoqo okungahambelani ncam nenkcazo ye-BED-umkhwa wakho unokwenza inani elibi kwimpilo yakho, ukonyusa umngcipheko woxinzelelo lwegazi oluphezulu, amanqanaba aphezulu e-cholesterol. , isifo sentliziyo, kunye nohlobo lwesibini lweswekile, utshilo uFenster. Nokuba awutyebanga kakhulu. (I-Caspero iphawula ukuba ngenxa yokuba ii-Ovens zidla ukutya okuninzi ngamaxesha, kwaye akatyeki kakhulu, oko akuthethi ukuba usempilweni. Related: Ngaba Uyi-Skinny Fat?) Yintoni engakumbi, njengoko amanqanaba amafutha kunye noshukela edadayo. Ngokuhamba kwegazi lakho rhoqo uphakama kwaye uwele nesingxobo sakho ngasinye, uye uthambekele kwisifo sesibindi esinamafutha, utshilo uLanger. Emva kwakho konke, isibindi sakho kufuneka sisebenzise zonke iishukela kunye namafutha owadlayo. Kwaye uFenster wongeza ukuba isibindi sakho kunye nentliziyo yakho zithatha ukubetha okukhulu ngakumbi ukuba udibanisa ukutya kwakho ngotywala.

"Ngokwahlukileyo kwezi vidiyo, i-BED ayisiyonto imnandi," utshilo uKathleen Murphy, uLPC, umlawuli weklinikhi iBreathe Life Healing Centres, esebenza ukunceda abantu boyise iingxaki zokutya. "I-BED yintlupheko enzulu kwaye iyancipha. Ukutya ngokugqithiseleyo kuphazamisa ibhalansi yenkqubo kunye nokutya ngokugqithiseleyo ngokungafanelekanga irhafu yomzimba, ukubeka iinkqubo zakho ze-biological ngoxinzelelo olunzima olunokuthi lube nemiphumo eyingozi kwixesha elide."

Ke, ngaphambi kokuba uhlale phantsi kukhuphiswano lwakho olulandelayo lokutya isidlo esifanelekileyo, kungakuhle ukuba uphinde uphinde ubuze le mibuzo: Uhlala uzinkcinkca kaninzi kangakanani? Ngaba uziva ungalawuleki xa usitya, ugula emva koko, uneentloni, okanye ngathi ufuna ukweqa ukutya emva koko ukuze ulunge? Unokuba nento enkulu kunentombazana engenabungozi ngokuchasene nomceli mngeni wokutya oqhubekayo.

Uphengululo lwe