Kuzvidya Mwoyo Kwauraya Nzara Yako Here? Hezvino Zvokuita Nezvo.

Zvemukati

• Hondo-kana-yekumhanya mhinduro inochinja inotarisa kumudzi wekushushikana
• Kunzwa kwepanyama kubva kunetsekana kunogona kudzvinyirira kudya
• Maitiro ekuwanazve yako hamu kana iwe ukarasikirwa nayo
• 1. Ziva zvinokunetsa
• 2. Iva nechokwadi chekuti urikurara zvakakwana
• 3. Funga kudya panguva
• 4. Tsvaga zvekudya zvaunogona kutsungirira, wozvinamatira

Kunyangwe hazvo zvichinyanya kuitika kudhakwa uchidya kana uchinetsekana, vamwe vanhu vane maitiro akasiyana.

Mukufamba kwegore rimwe chete, hupenyu hwaClaire Goodwin hwakashanduka zvachose.

Mapatya munin'ina wake akatamira kuRussia, hanzvadzi yake yakabva pamba pakaipa, baba vake vakatama ndokuva vasingakwanise kusvika, iye nemumwe wake vakarambana, uye akarasikirwa nebasa.

Kubva muna Gumiguru kusvika Zvita 2012, akarasika huremu nekukurumidza.

"Kudya kwaive mari isingakoshi, kunetseka, uye kusagadzikana," anodaro Goodwin. "Dumbu rangu rakanga rave pfundo uye moyo wangu [wanga wave] muhuro mangu kwemwedzi."

“Ndainetseka, ndainetseka, uye ndakabatikana zvekuti handina kunzwa nzara. Kumedza chikafu kwakandipa kusvotwa, uye mabasa akaita sekubika kana kusuka ndiro akaita kunge akawandisa uye asingakoshi kana achienzaniswa nematambudziko angu akakura, ”anodaro naHealthline.

Kunyangwe huremu hwangu hwekureruka husina kumbobvira hwave hwakakosha sehwaGoodwin, neniwo ndinonetseka kuchengetedza chishuwo changu kana ndanetseka zvakanyanya.

Ndakagadzira chirwere chekushushikana (GAD) uye munguva dzekunetseka kwakanyanya - senge pandakanga ndiri mugore rimwe chete rekuchimbidza chirongwa chedhigirii redhivha uye kushanda chikamu-chenguva - chishuwo changu chekudya chinonyangarika.

Zvinoita sekunge uropi hwangu haugone kutarisa pane chero chinhu kunze kwechinhu chiri kundikonzera kunetseka.

Kunyangwe vanhu vazhinji vachidhakwa vachidya kana kudya chikafu chakapfuma kana vakashushikana, pane boka diki revanhu vanorasikirwa nechishuwo chavo panguva dzekunetseka kwakanyanya.

Vanhu ava, sekureva kwaZhaoping Li, MD, director kuUCLA Center yeHuman Nutrition, havana kujairika kupfuura vanhu vanopindura kunetseka nekudya zvakanyanya.

Asi kuchine huwandu hwakakosha hwevanhu vanorasikirwa nehavi yavo kana vachishushikana. Maererano neongororo yeAmerican Psychological Association ya2015, 39 muzana yevanhu vakati vadya zvakanyanya kana kudya zvikafu zvisina hutano mumwedzi wapfuura nekuda kwekushushikana, nepo 31 muzana vakati vakadarika chikafu nekuda kwekunetseka.

Hondo-kana-yekumhanya mhinduro inochinja inotarisa kumudzi wekushushikana

Li anoti dambudziko iri rinogona kurondwa munzira dzese kudzoka kumavambo ehondo yekurwa-kana-ndege.

Zviuru zvemakore apfuura, kushushikana kwaive kukonzeresa kwemhinduro kune isina kugadzikana kana inoshungurudza mamiriro, sekudzingirirwa neingwe. Mhinduro yevamwe vanhu pavanoona ingwe inenge iri yekutiza nekukurumidza sezvavanogona. Vamwe vanhu vanogona kupisa kana kuvanda. Vamwe vanogona kutochaja ingwe.

Pfungwa imwecheteyo inoshanda kune nei vamwe vanhu vachirasikirwa nehavi kana vachishushikana, nepo vamwe vachinyanyisa kudya.

"Kune vanhu vanopindura chero kushushikana ne 'ingwe iri pamuswe wangu ' [maonero], ”Li anodaro. "Ini hapana chandingaite kunze kwekumhanya. Zvakare kune vamwe vanhu vanoedza kuzviita ivo vakasununguka zvakanyanya kana zvakanyanya mune inofadza mamiriro - ndizvo chaizvo ruzhinji rwevanhu. Vanhu ivavo vanodya zvekudya zvakawanda. ”

Vanhu vanorasikirwa nehavi yavo vanodyiwa zvakanyanya nekonzeresa yekushushikana kwavo kana kushushikana zvekuti havagone kuita chero chimwe chinhu, kusanganisira mabasa anodikanwa sekudya.

Kunzwa uku ndekwechokwadi kwandiri. Ini nguva pfupi yadarika ndakave nenguva yakatarwa yaisvika kwemavhiki pachinyorwa chakareba chandisingakwanise kuzviunzira kuti ndinyore.

Nguva yangu yekupedzisira payakasvika uye kushushikana kwangu kukakwira, ndakatanga kutyisa zvine hasha. Ndakazviwana ndashaiwa kudya kwemangwanani, ndikazoshaya masikati, ndobva ndaziva kuti dzaive 3 pm. uye ndakanga ndisati ndadya. Ini ndaive ndisina nzara, asi ndaiziva kuti pamwe ndinofanira kudya chimwe chinhu sezvo ini ndichiwanzo kuwana migraines kana shuga yangu yeropa yakanyanya kuderera.

31 muzana yevanhu vanoti vakadarika chikafu mumwedzi wapfuura nekuda kwekunetseka.

Kunzwa kwepanyama kubva kunetsekana kunogona kudzvinyirira kudya

Mindi Sue Nhema paakangobva kufirwa nababa vake, akadonha huremu hwakakura. Akazvimanikidza kungobaya pano neapo, asi haana kana chishuwo chekudya.

"Ndakaziva kuti ndinofanira kudya, asi ndaisakwanisa," anoudza Healthline. “Pfungwa yekutsenga chero chinhu yakandiisa muspin. Kunwa mvura kwaive basa. ”

SaVatema, vamwe vanhu vanorasikirwa nehavi yavo nekuda kwekunzwa kwepanyama kwakabatana nekushushikana kunoita kuti kufunga kwekudya kusanakidze.

"Kazhinji kazhinji, kunetseka kunozviratidza kuburikidza nekunzwa kwemuviri mumuviri, senge kusvotwa, mhasuru dzakasunga, kana pfundo mudumbu," anodaro Christina Purkiss, chiremba wepakutanga paRenfrew Center yeOrlando, nzvimbo yekurapa chirwere chekudya.

"Aya manzwiro anogona kukonzeresa kunetsekana nekuenderana nenzara uye kuguta zvimiro. "Kana mumwe munhu achinzwa kusvotwa zvakanyanya nekuda kwekushushikana, zvinenge zvichinetsa kuverenga nemazvo kana muviri uchinge uine nzara," anodaro Purkiss.

Raul Perez-Vazquez, MD, anoti vamwe vanhu vanorasikirwa nehavi nekuda kwekuwedzera kwecortisol (iyo inoshungurudza mahormone) inogona kuitika panguva yekushushikana kwakanyanya.

"Mumamiriro akaoma kana epakarepo, kushushikana kunokonzera kuwanda kwecortisol, iyo inozowedzera kugadzirwa kweasidhi mudumbu," anodaro. "Maitiro aya akaitirwa kubatsira muviri kukurumidza kugaya chikafu mukugadzirira 'kurwa-kana-kubhururuka,' kunoenderana neadrenaline. Maitiro aya zvakare, nekuda kwezvikonzero zvakafanana, anoderedza kudya. ”

Uku kuwedzera kwemudumbu acid kunogona zvakare kutungamira kune maronda, chimwe chinhu chakanakirwa naGoodwin kubva pakusadya. "Ndakagadzira maronda emudumbu kubva kumatambanuko akareba iine acid chete mudumbu mangu," anodaro.

Maitiro ekuwanazve yako hamu kana iwe ukarasikirwa nayo

Mutema anoti anoziva kuti anofanirwa kunge achidya, uye akatora matanho ekuti ave nechokwadi chekuti hutano hwake huchiri pekutanga. Anozvigadzirira iye kudya muto uye anoedza kuramba achishanda.

"Ndinove nechokwadi chekufamba nzendo refu kaviri pazuva nembwa yangu kuti ndinyatsoona kuti mhasuru dzangu hadzisi kutamba nekurema, ndinoita iyo yoga kuti ndirambe ndakaisa pfungwa, uye ndinotamba nhabvu nhambo nenguva," akadaro anodaro.

Kana iwe warasikirwa nehavi yako nekuda kwekushushikana kana kushushikana, edza kutora imwe yeaya matanho kuti udzorezve.

1. Ziva zvinokunetsa

Kufungidzira kunze kwekushushikana kuri kuita kuti urasikirwe nechido chako kunobatsira iwe kusvika kumudzi wedambudziko. Paunenge iwe uchinge waona izvi zvinonetsa, unogona kushanda nachiremba kuti uone maitiro ekuzvidzora.

"Kufunga nezvekugadzirisa kushungurudzika kuchaitawo kuti kuderedzwa kwezviratidzo zvemuviri zvine chekuita nekushushikana," anodaro Purkiss.

Uye zvakare, Purkiss anokurudzira kuve nekuziva kwekunzwa kwepanyama kunogona kuperekedza kushungurudzika, senge kushungurudza. "Kana iwe uchikwanisa kuona kuti kuda kusvotwa kunenge kwakabatana nemanzwiro aya, chinofanirwa kuve chiratidzo chekuti kunyangwe chingave chinonzwa kusagadzikana, zvichiri zvakakosha kudya kune hutano," anodaro.

2. Iva nechokwadi chekuti urikurara zvakakwana

Li anoti kuwana kurara zvakakwana kwakakosha pakurwisa kushaya nzara nekuda kwekushushikana. Zvikasadaro, kutenderera kwekusadya kuchanyanya kunetsa kutiza.

3. Funga kudya panguva

Purkiss anoti nzara yemunhu uye kuguta zvimiro zvinodzora chete kana mumwe munhu achidya zvakaenzana.

"Mumwe munhu anga achidya zvishoma semhinduro yekudzikira kwekuda kudya angangoda kudya 'nenzira,' kuitira kuti nzara dzidzoke," anodaro. Izvi zvinogona kureva kuseta timer yekudya uye yekudya nguva.

4. Tsvaga zvekudya zvaunogona kutsungirira, wozvinamatira

Kana kushushikana kwangu kukakwira, ini kazhinji handinzwe sekuda kudya kwakakura, kunogutsa. Asi ini ndichiri kuziva kuti ndinofanira kudya. Ini ndichadya zvinyoro zvinyoro semupunga wakasvibira nemuto muto wehuku, kana mupunga muchena nechidimbu chesaumoni, nekuti ndinoziva dumbu rangu rinoda chimwe chinhu mariri.

Tsvaga chimwe chinhu iwe chaunogona mudumbu panguva yako yekushushikana zvakanyanya - pamwe chikafu chinorira mune kuravira kana imwe gobvu mune zvinovaka muviri, saka haufanirwe kudya yakawanda yacho.

Jamie Friedlander munyori wekuzvimiririra uye mupepeti ane chishuwo chehutano. Basa rake rakaonekwa muThe Cut, Chicago Tribune, Racked, Bhizinesi Insider, uye Kubudirira Magazini. Paanenge asiri kunyora, anogona kuwanikwa achifamba, achinwa zvakawandisa green tea, kana kufambisa Etsy. Unogona kuona mamwe masampuro ebasa rake pawebhusaiti yake. Mutevere pa Twitter.