Kunzwisisa Kumanikidza Kudya Usati Wako Nguva

Zvemukati

• Mhedziso
• Chii chinomanikidza kudya?
• Nei kumanikidza kudya kunoitika nguva yangu isati yasvika?
• Ndingaite sei kuti ndidzivise kudya kwekumanikidza?
• Idya zvine pfungwa
• Snack smart
• Ita sarudzo dzakanaka dzehupenyu
• Ndinofanira kudaidza rini nyanzvi yehutano?

Mhedziso

Semukadzi, iwe pamwe unoziva nekumanikidza kutyaira kudya zvimwe zvekudya nguva yako isati yasvika yemwedzi. Asi nei chishuwo chekudya chokoreti uye chikafu chisina kudya chine simba kwazvo panguva iyoyo yemwedzi?

Verenga pamusoro kuti udzidze zvinoitika mumuviri kukonzera izvi zvishuwo zvekuenda kumwedzi uye maitiro ekuzvidzora.

Chii chinomanikidza kudya?

Kudya kwekumanikidza, kunodaidzwa kunzi kudya zvakanyanya, kunoonekwa nechisimba, chisinga dzoreke kudya chikafu chakawanda. Mune zvimwe zviitiko, kumanikidza kudya kunoenderera mukubata kudya kusagadzikana (BED), inova chirwere chepamutemo. Mune vamwe, zvinoitika chete panguva dzakatarwa, senge mukati memazuva anotungamira kune yako nguva.

Zvimwe zviratidzo zvakajairika zvekumanikidza kudya zvinosanganisira:

• kudya paunenge usina nzara kana kunyangwe paunonzwa kuguta
• kazhinji uchidya huwandu hwakawanda hwechikafu
• kunzwa kushatirwa kana kunyara mushure mekudhakwa
• kudya muchivande kana kudya nguva dzese mukati mezuva

Nei kumanikidza kudya kunoitika nguva yangu isati yasvika?

Kutsvagurudza kunoratidza kuti kumberi kwekuenda kumanikidza kudya kune chinhu chemuviri.

Sekureva kwechidzidzo chakaburitswa muInternational Journal yeEating Dambudziko, mahormone eovari anoita kunge anoita basa rakakura. Chidzidzo chacho chakaratidza kuti huwandu hweprogesterone yakakwira panguva yekutanga kuenda kumwedzi kunogona kutungamira mukudya kwekumanikidza uye kusagutsikana kwemuviri.

Estrogen, kune rimwe divi, inoita kunge inosanganisirwa nekuderera kwechido. Estrogen iri pamatanho ayo epamusoro panguva yekuvhara.

Mupfungwa yakareruka, iwe ungangodaro uchinzwa kusagutsikana nezvese zvinhu nguva yako isati yakwana. Uku kusagutsikana kunogona kuita kuti iwe udye zvinomanikidza.

Kuzvinyudza kusati kwaenda kumwedzi kunowanzotora mazuva mashoma uye kunopera kana kuenda kumwedzi kwatanga, kunyangwe izvi zvisiri izvo nguva dzose.

Kana kumanikidza kudya kunoenderera kunze kwekuenda kumwedzi, ona chiremba wako wezvehutano.

Ndingaite sei kuti ndidzivise kudya kwekumanikidza?

Nhanho yekutanga yekudzikisa kana kudzivirira kumanikidza kudya kuziva kuti dambudziko riripo.

Iwe zvakare uchazoda kuona kuti ndirini paunonyanya kunwa doro. Paunenge iwe waita izvi, edza aya matipi kuti ubatsire kudzivirira kudya zvakanyanya.

Idya zvine pfungwa

• Chengeta dhayari rekudya kuti utarise zvese zvaunodya, kunyanya kana uchinwa. Kuona mangani macalorie auri kudya (pabepa kana kuburikidza neapp) zvinogona kukubatsira kumisa kutenderera.
• Edza kudya zvine hutano mumwedzi wese. Cheka kumashure pane zvekudya zvine shuga yakanatswa.
• Takura pane yakakwira-fiber chikafu senge michero, miriwo, bhinzi, mbeu, uye zviyo zvakakwana. Fiber inobatsira iwe kuti unzwe kuzere kwenguva yakareba.

Snack smart

• Usatenge zvekudya zvisina tsarukano. Zvakaoma kuidya kana isiri mumba. Panzvimbo iyoyo, tenga zvigadzirwa kuti uite zvekudya zvine utano nemhando dzakasiyana siyana uye zvinwiwa.
• Kana shungu yekudhakwa ikarova, inwa girazi remvura rakasanganiswa nezvibereko zvitsva kana mindi. Zvingave zvakakwana kudzora zvishuwo zvako. Kutsenga chingamu kana kudya lollipop kunogona kubatsirawo.
• Nezvishuwo zvinotapira, chikwapura chibereko chitsva uye yogati smoothie kana mbatatisi yakasungwa nekaputi kadiki kemafuta netepuni yeshuga tsvuku. Uyezve edza iyi sinamoni yakanaka maple caramel popcorn recipe kubva kuCookie + Kate.
• Kana iwe uri mune yekunakirwa ine munyu kana inonaka, ita izvi zvakabikwa mbatatisi machipisi nepaprika uye munyu kubva kuPickled Plum. Imwe sarudzo hombe musanganiswa wenzungu dzakachekwa uye michero, senge ino yakakangwa nzungu nemaapricots recipe kubva kuFamily Circle.

Ita sarudzo dzakanaka dzehupenyu

• Kushungurudzika kunogona kutungamira mukudya kwemanzwiro panguva yako. Kurovedza muviri, kudzidzira maitiro ekuzorora, kurara nguva dzose, uye kuchengetedza maonero akanaka kunogona kubatsira kudzora kushushikana.
• Joinha boka rekutsigira rakadai seOvereaters Anonymous. Kutaura kune vamwe vanonzwisisa zvauri kusangana nazvo kunogona kubatsira. Iwe unogona kukwanisa kuita mamwe emabudiriro avo ekurapa maitiro zvakare.

Ndinofanira kudaidza rini nyanzvi yehutano?

Haasi munhu wese anoda kurapwa kwekutanga kuenda kumwedzi kumanikidza kudya. Kana iwe ukazviwana uchizvinyudza pane dzimwe nguva kunze kwemazuva anotungamira kune yako nguva, kana kana kumanikidza kudya kuchikonzera kuwedzera kwekurema kana kushushikana kwepfungwa, iwe unofanirwa kubvunza kune wehutano wezvehutano.

Sekureva kweMayo Clinic, kurapwa kwe binge kudya kusagadzikana kunosanganisira akasiyana marudzi ehungwaru hwepfungwa, senge:

• kugadzirisa maitiro ekurapa (CBT) (CBT)
• kusangana kwevanhu psychotherapy (ITP)
• dialectical maitiro ekurapa (DBT)

DBT imhando yakasarudzika yeCBT ine tarisiro pa "kudzoreredzwa kwemanzwiro" senzira yekudzivirira maitiro anokuvadza maitiro.

Nzara inodzvinyirira kana imwe mishonga inogona zvakare kushandiswa.

Kushuva kwekutanga kuenda kumwedzi kwakaoma kurwa. Kuzvidzivirira pamberi penguva neruzivo, sarudzo dzakanaka dzechikafu, uye nzira dzekushushikana-manejimendi dzinogona kukubatsira kurwisa zvishuwo. Ziva zvauri kudya.

Kana iwe uchiona zvichikuomera kurega kumanikidza kudya zvisinei nekuedza kwako kukuru, funga kutsvaga rubatsiro rwehunyanzvi.