Izithiyo zengqondo ekulahlekeni kwesisindo kungase kube isizathu sokuba ungakwazi ukulahlekelwa isisindo
Unenkinga yokulahlekelwa isisindo? Uma uke wazama zonke izindlela zokudla nokuzivocavoca futhi awukwazi ukunciphisa, ungase ube nezithiyo ezingokwengqondo ekulahlekeni kwesisindo. Kuzwakala kuyinkimbinkimbi, kodwa akunjalo. Kusho nje ukuthi udinga ukunqoba ukucindezeleka ngokomzwelo ukuze ulahlekelwe isisindo.
Izithiyo Zemizwelo Yokunciphisa Isisindo
Isivimbela sengqondo ekutheni isisindo silahlekelwe kuyindlela yokuvimba.
Kufana nodonga lwezitini oluhlukanisa nomgomo wakho wokulahlekelwa isisindo. Ngakho ungayidlula kanjani udonga? Isinyathelo sokuqala ukuthola ukuthi kungani umgoqo ukhona. Kunezimbangela eziningana ezivamile ezingase zibekwe icala.
- Ukucindezeleka. Kunesizathu esihle sokuthi induduzo yokudla ithole igama layo. Kubantu abaningi, ukudla kudinga okuhle. Futhi ngezikhathi zokucindezeleka, abanye abantu basebenzisa ukudla njengendlela engcono kakhulu yokuzolalisa imizwelo yabo. Ucwaningo luye lwathola ukuthi ukudla ngokweqile kungaba yindlela yokubhekana nokucindezeleka okungapheli kokuphatha izingcindezi zokuphila.
Ngakho unqoba kanjani udonga lwezinkinga ukuze ulahlekelwe isisindo? Ukugwema ukucindezeleka akukhona njalo. Kodwa amasu okuphumula angaba enye indlela enempilo yokulawula imizwelo ngesikhathi sokucindezeleka. Ososayensi bathole ukuthi uhlobo oluthile lwezinqubo zokuphumuza, okuthiwa izithombe eziqondisiwe, lingasiza ekulahlekeni kwesisindo. Ungasebenza nomuthi ukuze ufunde isithombe esiqondisiwe, kodwa kungenzeka ukuthi ufunde isithombe esiqondisiwe ngokwakho. Kuthatha isikhathi esithile ukuqonda, kodwa isithombe esiqondiswayo singase sibe yindlela ephumelela kakhulu yokulahlekelwa isisindo uma imizwelo yakho ibangela ukuba udle ngesikhathi sokucindezeleka.
- Ukucindezeleka. Abacwaningi abakacacisi uma ukucindezeleka kudala inzuzo noma uma ukucindezeleka kugwema ukulahlekelwa isisindo. kodwa ososayensi abaningi bakholelwa ukuthi kukhona isixhumanisi. Izimpawu ezihlobene nokucindezeleka ezifana nokulala noma ukungasebenzi kungenza ukulahlekelwa kwesisindo kunzima kakhulu. Futhi ezinye izidakamizwa ezicindezelwe ngokuvamile zingenza ube nesisindo futhi.
Ngakho wazi kanjani ukuthi ukucindezeleka kukuvimbela ukuba ufinyelele umgomo wakho wokulahlekelwa isisindo? Isinyathelo sokuqala ukuhlolwa ukucindezeleka. Xoxa nodokotela wakho mayelana nokuthola ukuhanjelwa kudokotela wezempilo yengqondo. Uzokwazi ukuphenya ngokuqhubekayo futhi anqume ukuthi unesifo sokucindezeleka futhi sikunike iseluleko esiwusizo sokuqhubekela phambili.
- Ukuhlukunyezwa komuntu siqu noma kwezingane. Abanye abacwaningi bathole ukuthi abantu abahlukunyezwa ngokomzimba, ukuxhashazwa ngokocansi noma ukuxhaphazwa kontanga basengozini enkulu yokukhuluphala.
Abanye ososayensi bakholelwa ukuthi inzuzo yesisindo ingasetshenziswa njengesixazululo sokuzivikela ngokomzwelo sabasindiswayo.
Uma uke wabhekana nokukhathazeka ngokomzwelo, kungase kuthinte imikhuba yakho yokudla nesisindo sakho. Okuhlangenwe nakho kwakho kwangaphambilini kungakuvimbela ukuba ungabi nesisindo okwamanje. Ukuze ufinyelele umgomo wakho, ungase ufune ukubhekana nalezi zinkinga ngochwepheshe oqeqeshiwe.
Kukhona ochwepheshe abaningi abaqeqeshwe ngokukhethekile ukubhekana nokuhlukunyezwa okudlule. Ungathola ingcweti yezempilo yokuziphatha ekwazi ukuphatha izimbangela ezingokomzwelo ezibangela ukudla ngokweqile kanye nokuzuza kwesisindo. Umhlinzeki wakho oyinhloko angakwazi ukuhlinzeka ngokudluliselwa. Uma kungenjalo, kunezinye izindlela zokuthola umuthi. I-American Psychological Association inikeza imithombo yokusiza abathengi ukuthola usizo abayidingayo, kubandakanya isevisi yendawo yokuthola abahlengikazi endaweni yakini.
Uma unzima ukuhluleka ukunciphisa umzimba, Noma iyiphi yalezi zithiyo ezingokwengqondo ekulahlekelweni kwesisindo kungase kube icala. Cabanga ukuthi kungani ibhuloho yakho noma "udonga" usekhona bese uthatha izinyathelo zokuthola usizo oludingayo ukuze ufinyelele futhi ulondoloze isisindo esinempilo.
Imithombo:
U-António L Palmeira, uDavid A Markland, uMarlene N Silva, uTeresa L Branco, uSandra C Martins, uClaudia S Minderico, Paul N Vieira, José T Barata, uSidioo O Serpa, uLis B Sardinha noPedro J Teixeira. "Imiphumela embi phakathi kokushintsha kwesisindo, isitho somzimba, nezinye izici ezingokwengqondo ngesikhathi ukwelashwa ukukhuluphala ngokweqile: ukuhlaziywa kokunciphisa." I-International Journal Yokuziphatha Okunomsoco kanye Nomsebenzi Wokwenyama 2009, 6: 9.
Chang MW, Nitzke S, Guilford E, Adair CH, Ingozi DL. "I-Motivators Nezithiyo Zokudla Okunempilo nokusebenza Komzimba phakathi kwama-Low-Income Overweight and Mothers Obese." Journal of the American Dietetic Association 2008 Jun; 108 (6): 1023-8 ..
UFloriana S. Luppino, MD; Leonore M. de Wit, MS; UPaul F. Bouvy, MD, i-PhD; Theo Stijnen, PhD; I-Pim Cuijpers, i-PhD; UBrenda WJH Penninx, i-PhD; Frans G. Zitman, MD, PhD. "Ukukhuluphala ngokweqile, ukukhuluphala ngokweqile nokucindezeleka, ukubuyekezwa okuhlelekile nokuhlaziywa kwe-Meta-analysis of Longitudinal Studies" I- Archives of General Psychiatry 2010; 67 (3): 220-229.
UGian Mauro Manzoni, uFrancesco Pagnini, u-Alessandra Gorini, u-Alessandra Preziosa, uGianluca Castelnuovo, u-Enrico Molinari, uGiuseppe Riva. "Ingabe Ukuqeqesha Ukuphumula Kunganciphisa Ukudla Kwengqondo Kwabesifazane Ngokukhuluphala? Isifundo Esihlolisisayo Nama 3 Izinyanga Zokulandelwa." I-Journal ye-American Dietetic Association Agasti 2009.
UGregory E. Simon, u-Evette J. Ludman, uJennifer A. Linde, uBelinda H. Operskalski, uLaura Ichikawa, uPaul Rohde, u-Emily A. Finch, uRobert W. Jeffery. "Inhlangano phakathi kokukhuluphala nokucindezeleka phakathi kwabesifazane abakhulile." General Hospital Psychiatry January 2008.
I-Kinzl JF. "Shintsha isithombe somzimba kanye nenhlalakahle yengqondo ngesikhathi ukwelashwa ngokweqile lokuziphatha ngokweqile: Izinhlangano ezinesisindo nokulahlekelwa." Ukudla Nokunciphisa Isisindo 2010 Dec; 15 (4): e275-80.
MS Faith, M. Butryn, TA Wadden, A. Fabricatore, AM Nguyen, uSB Heymsfield. "Ubufakazi bokuthi bangase bahlanganyele phakathi kokucindezeleka nokukhuluphala kwezifundo ezisekelwe kubantu." Ukubuyekezwa ngokweqile ngoMeyi 2011.
USanjay R. Patel noFrank B. Hu. "Isikhathi Sokulala Esifushane Nesisindo Sokuthola: Ukubuyekeza Okuhlelekile." Ukukhuluphala kukaJanuwari 2008.
UVincent J Felitti, MD, FACP, Kathy Jakstis, Victoria Pepper, MS, no-Albert Ray, MD. "Ukukhuluphala: Inkinga, Isixazululo, Noma Bobabili?" I-Permanente Journal 2010 Spring; 14 (1): 24-3.