Ingabe uhlelo lwakho lokulahlekelwa kwesisindo lukudonsa phansi? Ingabe uhlushwa ukukhathala nokuzizwa ucindezeleke kakhulu isikhathi? Awusodwa. Ukuzama ukunciphisa isisindo kungakhathaza. Futhi ingcindezi yokulahlekelwa isisindo ingabangela ukukhathazeka. Ukulawula ukukhathala kwesisindo nokucindezeleka, cala okokuqala imbangela bese ubamba umthombo.
Izimbangela ezivamile zokucindezeleka kokudla
Kungasiza ukwazi ukuthi kungani uzizwa ukhathele futhi ucindezelekile.
Ukuqonda umthombo kuzokusiza ukuthola isisombululo. Bona ukuthi noma yikuphi kwalezi zimbangela ezivamile zokucindezeleka kokudla okujwayelekile.
- Ukukhathala. Uma unciphisa amandla akho, amazinga akho wamandla anganciphisa. Futhi uma ufaka uhlelo olusha lokuzivocavoca ekuxubeni, akuyona into engavamile ukuthi kungani ezinye ze-dieters zikhononda ngokuthi zikhathele njalo. Ekugcineni, uhlelo lwakho lokuzivocavoca lungakusiza ukuba uzizwe unamandla, kepha ukulahlekelwa kokuqala kwamandla nakho kungabangela ukuphosa emoyeni wakho.
- Ukudla okuphansi kakhulu kwekhalori / ukudla okunamafutha Uma ukhethe ukuya ekudleni okuphansi kakhulu kwekhalori noma ukudla okunomsoco, ungase ubhekane nokucindezeleka ngoba nje ungasondeli kahle. Kufanele wenze i-VLCD kuphela ngaphansi kokuqondiswa kochwepheshe bezokunakekelwa kwempilo, kodwa ngisho noma impilo yakho ihloliwe, kungenzeka ukuthi umzimba wakho uzothatha isinyathelo ngokulahlekelwa okukhulu kwama-khalori. Ukudla okunamafutha kungabangela ukucindezeleka ngenxa yokuthi awusenaso ukwaneliseka kokudla ukudla.
- I-Cortisol. Izivivinyo zemitholampilo ziye zabonisa ukuthi ukukhawulwa kwekhalori kwandisa izinga lomzimba le-cortisol, i-hormone yokucindezeleka. Nakuba i-hormone idlala indima ebalulekile ekusebenzeni kahle komzimba wakho, ukuphakama okungapheli ku-cortisol kungabangela ushintsho emzimbeni ongeyingozi, njengengcindezi yegazi ephezulu, wehla ukuzivikela nokukhubazeka ukusebenza komqondo. Ngesikhathi eside, amazinga okukhula we-cortisol angakubeka engozini ephakeme yokucindezeleka.
- Ukudla nge-Binge. Ezweni eliphelele, i-dieters ayisoze yawa enqoleni. Kodwa, ezimweni eziningi, ukuvinjelwa kwekhalori yesikhathi eside kudala ukuthi i-dieters ibambe, ngezinye izikhathi ngokuphindaphindiwe. Abacwaningi bathola ukuthi ngokuhamba kwesikhathi, amabheyili avame ukubhebhekisa umzimba, amahloni, futhi asengozini enkulu yokucindezeleka.
- Imithi. Imithi yokulahlekelwa isisindo somzimba iyasiza kwabanye abantu. Kodwa imiphumela emibi ingabangela ukukhathazeka noma ukucindezeleka. Isibonelo, abantu abathatha i- Alli noma i-Xenical (orlistat) bangabhekana ne-oily stool engaba nzima uma bedla amanoni amaningi kakhulu. Lesi simo singaba namahloni futhi sikhathazeke. I-Qysmia , imishanguzo emisha kadokotela, nayo ibeka ingozi yemiphumela emibi kuhlanganise nokucindezeleka, izinkinga zemizwelo, ukukhathazeka ukulala, nokuhlushwa okuncane.
- Ukulahlekelwa Induduzo (ukudla). Isenzo sokudla sikhuthaza umuzwa wenduduzo. Uma singasatholi injabulo yokudla, akuyona into engavamile ukuzwa ukulahlekelwa. Esinye isifundo esincane sathola ukuthi amadoda nabesifazane ekudleni baxakeka kakhulu ngemicabango yokudla, babe neziphakamiso ezinamandla zokudla njalo, futhi kungenzeka ukuthi bazizwa bengakwazi ukulawula ukudla kwabo. U-Dieters angase ahlangane nezinkinga zangaphakathi uma ebhekene nezinqumo ngokudla ukudla ababekujabulela.
- Izinjongo ezingenangqondo. Uma usungula uhlelo lwakho lokulahlekelwa kwesisindo kahle, uchaze imigomo emifushane neyesikhathi eside ekuqaleni. Kodwa uma imigomo ingenangqondo, ingabuyela kalula. Ukufinyelela imigomo yakho kubangela ukukhathazeka, ukucindezeleka noma ukwehluleka. Ukuhlaziywa okunye kutholakale ukuthi lokhu cishe kungenzeka uma uhamba ngokudla okuphansi kakhulu kwekhalori. Abacwaningi bathole ukuthi abantu abahamba nge-VLCD banamathuba amaningi okunciphisa ubuningi bomzimba wabo wokudla.
Indlela Yokusingatha Ukukhathala Kwemisipha Nokucindezeleka
Sebenzisa lezi zinsiza ukuze uphathe ukukhathazeka okwehlukile futhi okuyingqayizivele okwenzekayo uma uzama ukunciphisa isisindo.
Lezi zinsiza zingasiza futhi abantu abaseduze nawe banikeze ukwesekwa okwengeziwe.
- Izindlela ezinhlanu ezinhle kakhulu zokwenza ukudla okulula kakhulu
- Izindlela Zokulahlekelwa Izisindo Ezingenile Zokuthuthukisa Amandla Nokunciphisa Ukukhathala
- Izindlela ezingu-7 zokukhuthaza ukugqugquzelwa kwesisindo
- Indlela Yokuzethemba Ngayo
- Kufanele Uzikhokhele Ngaphandle Kokudla
Imithombo:
I-Cargill, i-BR, i-Clark, i-MM, i-Pera, i-V., i-Niena, i-RS ne-Abrams, i-DB "Ukudla nge-Binge, i-Body Image, Ukucindezeleka, nokuzikhandla kwi-Obese Clinical Population." Ukukhuluphala kukaSepthemba 6, 2012.
UClare Warren, uPeter J. Cooper. "Imiphumela engokwengqondo yokudliwayo." I-British Journal of Clinical Psychology Ngo-September 1988.
UJanet Tomiyama, PhD, Traci Mann, PhD, uDanielle Vinas, BA, uJeffrey M. Hunger, BA, Jill DeJager, MPH, RD kanye noShelley E. Taylor, PhD. "Ukudla Kwekhalori Ephansi Kunandisa I-Cortisol." Medicine Psychosomatic April 2010.
PM O'Neil kanye nePhalamende uJarrell. "Izici zengqondo zokukhuluphala nokudla okuncane kakhulu kwekhalori." I-American Journal of Nutrition Clinic July 1992.