Bendingazi ukuba ndinengxaki yokutya

Umxholo

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Kwiminyaka eyi-22, uJulia Russell waqala irejimeni yokuqina yomzimba eyayinokuphikisana ne-Olimpiki. Ukusuka ekusebenzeni kweentsuku ezimbini ukuya kukutya okungqongqo, unokucinga ukuba eneneni uqeqesho lwento ethile. Waye: ukuva kamnandi. Ukuphakama kweendorphin kwamnceda ukuba amelane nomsebenzi onganelisekanga, wasemva kwekholeji awawuthathayo emva kokubuyela ekhaya eCincinnati, OH. Phakathi kokujongana nobomi obunxunguphalisayo be-ofisi kunye nokukhumbula abahlobo bakhe basekholejini, wenza ijimu yaba yindawo yakhe eyonwabileyo, eyityelela phambi nasemva komsebenzi yonke imihla iminyaka esixhenxe ngqo. (Ngaba uyazi ukuba iMbaleki ePhakamileyo Inamandla Njengeziyobisi eziPhakamileyo?)

"Ukusebenza kwam kwakunzima kakhulu. Ndaye ndaxhalaba ngokubala iikhalori nazo-ndandidla ngaphantsi kwe-1,000 calories ngosuku kwaye ndisebenza iintsuku ezimbini ngosuku, njengeenkampu ze-boot, i-high-intensity cardio, ukujikeleza nokuphakamisa ubunzima," kusho uRussell . Ngaphandle kokuba namandla amncinci amenza ukuba abe nomsindo kakhulu, wanamathela kule nkqubo ingqongqo ukusukela ngo-2004 ukuya ku-2011. , wazigcina kuye iingxaki zakhe.

"Andizange ndixelele nabani na indlela endivakalelwa ngayo. Kwakhona ndandifumana ukunconywa okuninzi, njengokuthi 'Oo, wow, ulahlekelwe ubunzima obuninzi,' okanye 'Ukhangeleka kakhulu!' Uhlobo lomzimba wam lolweembaleki, yaye nangona ndandibhityile, wawungenakundijonga uze uthi, 'Laa ntombazana inengxaki.' Ndandikhangeleka ndiqhelekile,” utsho uRussell, owakhula esenza umthambo, eziqhelisela ukuqubha kunye nokudlala intenetya. "Kodwa ngenxa yohlobo lomzimba wam, bendisazi ukuba oko bekungaqhelekanga. Ke ibiyinkohliso enkulu kum nakubantu abandingqongileyo. Engqondweni yam, bendingenangxaki. Bendingazibhityile ngokwaneleyo," utshilo. , etyhila ukuba ukuba mncinci yayiyimbono awayeyileqa ixesha elide kangangoko wayenokukhumbula, kude kudala njengaphambi kokuba enkulisa.

Ngexesha leminyaka esixhenxe, mnye kuphela umhlobo osenyongweni, owayebonisa inkxalabo ngoRussel ngelixa babefunda kwisikolo esiphumeleleyo kwiYunivesithi yaseNew Hampshire ngo-2008. "Ngamanye amaxesha ngabantu osondeleyo kubo abangathethi nto Ezi zinto zenzeka ngokuthe ngcembe ukuze bangaboni. Kananjalo, kuluntu lwethu, wonke umntu unempilo-ethe-ethe kangangokuba akukho mntu ucinga ukuba ayiqhelekanga. Kodwa le ntombazana esikolweni yayicinga ukuba ndizilolonge kakhulu kwaye ndibhityile, utshilo. Nangona uRussell wayewaphelisa amazwi akhe ekuqaleni, ekugqibeleni watyelela ugqirha wezengqondo wesikolo sakhe. "Ndahamba ngenye imini, ndakhala yonke iseshoni kwaye andizange ndibuyele," utsho ngeseshoni yakhe nomcebisi. "Kwakoyikisa kakhulu ukujongana. Inxalenye yam yayisazi ukuba ikhona into ekhoyo, kodwa andifuni kujongana nayo."

Kwaye emva kokuphumelela kwisikolo samabanga aphakamileyo, abantu bavuyisana noRussell ngokuncipha kwakhe emzimbeni baza bathetha ngendlela ababenomona ngayo ngenxa yokuzeyisa kwakhe. "Oko kwandenza ndaziva ndiphakamile kwaye kwandenza ndafuna ukuzibandakanya ngakumbi kwimithambo eyingozi kunye nokuziphatha kokutya," utshilo. Kwaye, "ndandikwisikolo segrad. Ndandinomfana endandithandana naye. Kwangaphandle, ndandisenza kakuhle. Abanye abantu baneengxaki ezimbi kunam. Ndandinemvakalelo nje. Ndayeka ke ukuqhubela phambili."

Ukujongana neNyaniso

Kwakungekade kube ngumbulelo ngo-2011 ukuba ukukhanyela kukaRussell kwambamba. "Khange ndikwazi ukugcina ubudlelwane okwethutyana. Bendihlala ndirhoxisa imihla kuba ndingafuni ukuya kudla isidlo sangokuhlwa okanye kuba ndifuna ukuzilolonga. Ndinezinto zokutya endinokuzikhathalela. Kwakhona, bendingumsebenzi ocinezela kakhulu ndisebenza kwiofisi yomkhuseli woluntu. Ndaziva ngathi inxalenye yobomi bam iyasilela,” utshilo. Ngaloo Novemba, uRussell wamema abantu ukuba beze kwi-Friendgiving potluck ngaphambi kokuchitha ubusuku edolophini. Ukufika kwakhe ekhaya emva kwexesha, wayelambile kakhulu, ephethe ikeyiki yetshokholethi eseleyo ... kwaye engakwazi ukuyeka ukutya.

"Ndayidla ngokoqobo isiqingatha sayo kwaye ndazilahla. Andizange ndiphose ngenxa yeso sizathu ngaphambili. Ndikhumbula ndihleli kwigumbi lokuhlambela ndilila. Ngelo xesha, ndaqonda ukuba izinto azilunganga. Ihambe kakhulu. Ndabiza Umhlobo wam osenyongweni, kwaye, okokuqala, ndamxelela ukuba kwenzeka ntoni. Wayendixhasa kwaye endixelela ukuba ndibone ugqirha wam. Ingcali yezokutya kunye nonyango lwamaqela, utshilo. Kwanasemva kokuba efunyaniswe enengxaki yokutya-imeko echaphazela abafazi abazizigidi ezingama-20 kunye nezigidi ezili-10 zamadoda e-US kuphela-uRussell akazange aqiniseke ukuba unengxaki enkulu.

"Ndiyakhumbula endixelela ukuba ndandine-anorexic kwaye ndaphendula nge-sassy, ​​'Uqinisekile ngalonto?' Ndenza izinto ezisempilweni.Ndizilolonga, nditya kamnandi, andityi dessert okanye andithethi ngendlela engaqhelekanga.Mhlawumbi ndinexhala nokudakumba, kodwa ingxaki yokutya ivakalelwa kukuba ayinakwenzeka. babonakala becekiseka. Abanabahlobo. Andizange ndicinge ukuba ndim lowo,” ukhumbula oko uRussell. "Xa ndiqala ukuya kwiqela, ndandikunye namanye amantombazana angama-10 awayenobomi obufana kakhulu nam. Oko kwakothusa kakhulu. Abanye babebakhulu kunam, abanye babebancinci. Bonke babenabahlobo kwaye bevela kwiintsapho ezilungileyo. Ibindoyisa kakhulu. " (Funda indlela eyajika ngayo imikhwa esempilweni yomnye umfazi yaba sisigulo sokutya.)

Ukuya phambili

Kwiminyaka emibini elandelayo, uRussell wasebenza neqela lakhe leengcali zempilo yezengqondo kunye nezondlo kunye neqela lenkxaso yokufunda indlela yokufumana indawo entsha yolonwabo. Akazange angenele indawo yoncedo, kodwa wagcina umsebenzi wakhe osisigxina ukuze amhlawulele unyango kwaye wafaka amadinga kucwangciso lwakhe oluxakekileyo. Kwiminyaka emine kamva, ekugqibeleni uRussell uyakuqonda oko kuthethwa kukuba sempilweni.

"Ngoku ndizama ukusebenza mhlawumbi kathathu ngeveki-ngeendlela kuphela zokuzonwabisa. Ndikhwela ibhayisekile yam. Ndenza i-yoga. Ukuzivocavoca kulungile kuwe, kodwa andikuvumeli ukuba kube ngumsebenzi. Andinalwazi lokuba ingakanani Ndiyakala.Andizange ndinyathe esikalini ukusukela ngo-2012.kwaye ndiyazama ukungakuthinteli ukutya.konke ukutya kunezinto ezilungileyo nezimbi,into yonke imalunga nemilinganiselo kunye nemilinganiselo.ndihlala nomfana wam oneminyaka emibini. ubudlelwane obunempilo entle,” utshilo uRussell, ngoku ongumfundi weMBA oneminyaka engama-30 kwiYunivesithi yaseDePaul eChicago. Phezu kwayo nje inkqubela yakhe ebalaseleyo, uRussell usaqhubeka ebonana nogqirha wakhe wezengqondo qho ngeveki ukunqanda ukuphinda abuyele kwaye agcine uxinzelelo lwemihla ngemihla olukhokelela kwiingcinga eziyingozi ezinje, 'Utyebile. Kufuneka usebenze. Kuya kufuneka ubale iikhalori zakho. ' (Ukuhlazeka ngamafutha kunokubangela umngcipheko wokufa kwabantu.)

Esinye sezifundo ezothusayo uRussell awazifundayo kumava akhe kukuba iingxaki zokutya azicaluli. "Akukho mfuneko yesisindo. Abantu abaneengxaki zokutya beza kuzo zonke iintlobo kunye nobukhulu. Akukho mntu wayebukeka ngokufanayo, kodwa sonke sasinengxaki efanayo," utsho malunga nabasetyhini kwiqela lakhe lokuxhasa. Xa kungabonakali ngokucacileyo ukuba uthatha ukomelela kwakho kunye nenkqubo yokutya kakhulu, kulula ukuba amanyathelo akho agqithisileyo abhabhe phantsi kwe-radar-oko kukuthi, ude ube neziphumo ezibi kakhulu zonyango, ezinjengokonyuka komngcipheko wentliziyo kunye nezintso. ukusilela, ukunciphisa uxinano lwethambo, ukubola kwamazinyo, kunye nokuba buthathaka ngokubanzi kunye nokudinwa.

Uphi umgca phakathi kwesiqhelo kunye neDisordered?

Ukuphazamiseka kwindlela yokutya kuyakhohlisa ukuqaphela kunye nokuchonga isifo. Saye ke sacofa ugqirha wezifo zengqondo uWendy Oliver-Pyatt, M.D., olilungu elisebenzayo le-National Eating Disorders Association, ukubonisa iimpawu ezintathu ezibonakala ngathi zikhohlakele zokuziphatha okungenampilo okunokuthi kudlule "njengesiqhelo" kodwa kungakhokelela kuphuhliso lokutya.

1. Ukuphishekela ukunciphisa umzimba ngokungeyomfuneko. Wonke umntu wasetyhini unenombolo yamaphupha abafuna ukuyibona kwisikali. Njengoko abanye besebenzela ukufikelela kwinjongo, banokufumanisa ukuba ukuba uphilile, ulungile kwaye uziva ulungile, ayinamsebenzi ukuba isikali okanye itshathi ye-BMI ifundani. "Ubunzima sisalathiso esibi kakhulu sempilo," utshilo uOliver-Pyatt, umseki kunye nomlawuli ophetheyo wamaZiko eOliver-Pyatt eMiami, FL. "I-World Health Organization (i-WHO) inenkcazelo yayo yezempilo, eneneni iquka uluhlu olubanzi lwezempilo, kuquka impilo yomzimba, yengqondo, yentlalontle, yokomoya. isenokungabi njalo,” utshilo.

Umzekelo ogqibeleleyo woku kuxa abantu bezama ukunyanzela imizimba yabo ukuba ibe "kuluhlu oluqhelekileyo" lwe-18.5 kunye ne-24.9 kwi-Body Mass Index (BMI), umlinganiso wobunzima bomntu ngokunxulumene nokuphakama. "Kukho abantu abaninzi abanobunzima bomzimba wendalo buya kubabeka phezulu kune-24.9 BMI. Abanye abadlali ababalaseleyo kwihlabathi bane-BMI enzima kakhulu, "uyachaza. Ngamanye amagama, i-BMI ibhedi. Kwaye isikali asikho ngcono. "Enye ingxaki enkulu kukuba abantu balahlekelwa ngamafutha omzimba amaninzi, angabangela ukungabikho komzimba kunye ne-osteoporosis. Abasetyhini, ngokuqhelekileyo, kufuneka babe neepesenti ezingama-25 zomzimba-kuyimfuneko yomzimba. Amafutha anceda umzimba wakho kunye nengqondo isebenze kangcono. ayisiyonto imbi,” utshilo u-Oliver-Pyatt.

2. Ukwenza umthambo ngokwenzakala. Ukunyuka kokuzilolonga okukhulu, njengeCrossFit, iThabata, kunye nezinye iinkqubo ze-HIIT okanye ze-boot-camp-set, ngokungacwangciswanga zisibeke emngciphekweni wokonyuka kokulimala, kubandakanya umva, igxalaba, idolo kunye nentlungu. Xa oku kusenzeka, kufuneka ukwazi ukuba ubuya nini umva kwaye uphumle ngaphambi kokuba ukhulise ingxaki, enokukhokelela kuqhaqho. Abantu abawuthanda kakhulu umthambo, nangona kunjalo, banokuphoswa ziingcebiso xa kufuneka bayeke. Endaweni yoko banokwamkela imeko yakudala yokungabi nazintlungu, kungabikho nzuzo. (BTW, ngomnye weMithetho yethu yesi-7 yokuQinisekisa eNceda ukuba yaphulwe.)

"Xa umntu esebenza ngelixa enxibe, yithi, ibhutsi yokuqhekeka koxinzelelo, amaxesha amaninzi, unokubona oku kuqhwatyelwa izandla. Bangeva, 'Yhu, ulukhuni ngokwenene! Umsebenzi olungileyo!" UPyatt uthi. “Xa kufikelelwa kumba wotywala okanye ingxaki yeziyobisi, wonk’ ubani uyavuma ukuba ufanele ukhwebuke kuloo mikhwa ibangela umonakalo. ngokubanzi iwela kolu didi lusempilweni, abantu-abasuka kubahlobo ukuya koogqirha-banokuyomeleza, "utshilo uOliver-Pyatt.

"Abantu bayafa kukuphazamiseka kwindlela otya ngayo kwaye ke ukuba umntu wenzakele okanye akondlekanga kwaye uzilolonga kakhulu, kubalulekile ukuba abantu bangenelele. Zama ukusebenzisa ulwimi 'Ndiya' ukuze ungasoli mntu. Mhlawumbi yithi: ' Ndiyafuna ukwazi ukuba ndingathetha nawe malunga nenye into, ngumbandela onzima kakhulu, kodwa ndixhalabile kwaye andiqinisekanga ukuba mandithethe njani nawe malunga nayo. ucinga ukuba unxibe izihlangu kodwa usafaka iimfuno ezininzi emzimbeni wakho. Ndiva ngathi ungafuna ikhefu kwaye kunzima ukuba uzinike ngokwakho. '"Ngamanye amaxesha ukunceda umntu aqonde ukuba kufuneka azinike imvume Ukuphumla kuphela kwento abayifunayo ukuze banciphise kwaye bazinyamekele ngcono.

3. Ukukhetha ukusebenza ngaphandle kokuhlala. "Umntu othe gqolo esenza umthambo uyakuphulukana nemisebenzi yoluntu ngenxa yokufumana ithuba lokuzilolonga. Eli gama libizwa ngokuba kukungoneliseki okuqhelekileyo, oko kukuthi ukuqheleka kokutya kunye nokukhathazeka komzimba. Kuqhelekile, kodwa le ndlela yokuziphatha kwi-Weight Watchers okanye uJenny Craig okanye ukusebenzisa i-vegan njengesizathu sokuzisa i-snacks kwindawo yokutyela) ayizisi inkcazo yempilo iyonke ethetha ngayo yi-WHO, utshilo u-Oliver-Pyatt.

Xa usondela komnye umntu malunga nokuziphatha, zama ukuzibeka ezicathulweni zakhe uze nezinto onazo ngokufanayo ukuze uqiniseke ukuba uyeva. Kwakhona, uhlala uzama ukuqinisekisa imeko yabo yeemvakalelo, uOliver-Pyatt uthi. "Umzekelo, ukuba uthi, 'Xa uthathe isigqibo sokubaleka endaweni yokuza kwitheko lam lokuzalwa, ndiye ndayiqonda ukuba ibaluleke kakhulu kuwe ngoba uyikhathalele impilo yakho. Kwangelo xesha, ndandibuhlungu kakhulu kuba ubuhlobo ngokwenene buthetha lukhulu kum kwaye bendikukhumbula.' Nje ukuba ubaqinisekise kwaye ubabonise ukuba nawe usengozini ngokwasemphefumlweni, baya kukulungela ngakumbi ukuva okulandelayo, utshilo uOliver-Pyatt. "Ukubhenela kumava onawo kwaye uzama ukuyichaza kunokukunceda wenze ibhulorho yoqhakamshelwano. Yeyona ndlela ilungileyo yokudlulisa inkxalabo yakho kulo mntu." (Fumanisa ukuba omnye uMfazi woyise njani isiyobisi sakhe.)

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