Izifo zengxaki zokutya, kuquka i- anorexia nervosa , i- bulimia nervosa , ukuxilwa kweengxaki zokutya , kunye nokutya okuthe ngqo kunye nokutya kwesifo (OSFED) zivame ukuphazamiseka iingcinga kunye neenkolelo malunga nokutya, ukuma kunye nesisindo, njengokuba:
- "Ukutya kuya kundenza ndive ngcono."
- "Ukutya umnikelo kuya kundenza ndithole."
- "Ukuba andizange ndilawulwe ngokucophelela ukutya kwam isisindo sam siya kuphuma."
- "Ndimele nditya kuphela xa ndilambile ngokwenene."
Ngosuku lonke senza zonke iinkqubo zeengcinga. Uninzi lweengcamango zethu zizenzekelayo kwaye asiqhelekanga ukuba sihlole ukuba zinenyaniso ngokwenene okanye ingaba zincedo. Iingcamango ezingasebenzi - iingcamango ezingenakulungileyo kunye nezonakalisayo - ziye zabandakanywa ekugcinweni kweendlela zokuziphatha ezixakekileyo ezifana nokuthintela, ukuxinwa, ukuhlanjululwa nokugqithisa. I- CBT, unyango oluluncedo lokutya, kunye neengxaki zengqondo zengqungquthela ezifana nokwamkelwa kunye nokuzinikela (ACT), kugxininisa ekuncedeni abathengi ukuba bathathe ingcamango engasebenzi.
Nazi ezinye izicwangciso ezisetyenziselwa ezinye iindlela eziqhelekileyo zonyango zokulungisa iingcamango ezingasebenzi.
1. Khangela kunye nokucima iingcamango zakho. Ngaphambi kokuba wamkele ingcamango yakho njengomyalelo wokulandela, yiphumelele. Ngokomzekelo, xa unengcamango, " andinakuyidla i-bagel ," bhala ngokuthi "ingxaki yokutya" kwaye uyichaze kwakhona ngokuthi "Ingxaki yokutya yam indixelela ukuba ndingabi ne-bagel." Emva kokuba ususe Ndacinga ukuba kulula ukukhetha inkqubo yokusebenza enokubakho okungabandakanywa ukungathobeli isifo sokugula, njengokuthi, "Ndiyabonga, ukutya okuphazamisayo, kodwa andiyi kukuphulaphula.
Andifuni ukuyivumela ingqondo yam. "Lesi siqhinga esivela ekuthatheni nasekuthatheni unyango (UMTHETHO).
2. Umngeni wokucinga . Zibuze nayiphi na inhlanganisela yale mibuzo elandelayo:
- Yintoni obungqina baloo mbono? Umzekelo: "Ukuba ndiyidla i-bagel ndiza kuzuza iipounds ezi-5." Akukho bu bungqina bolu ngcamango; i-bagel ayinakukwazi ukwenza iikhalori ezaneleyo ukuze ndifumane ama-5.
- Ziziphi ezinye iinkolelo? Umzekelo: "Andifanele ndiyidle ngaphandle kokuba ndilambile ngokwenene." Inkolelo enye kukuba "Njengoko ndiyakuthanda ukutya kunye namalungu entsapho ndifuna ukuba ngamanye amaxesha ndisebenze ixesha lokutya kwam ngeemfuno zabanye. Oku kunokuthetha ukutya xa kufike ixesha lokutya nangona ndingalambile. "
- Yimiphi imiphumo yokucinga ngaloo ndlela? Umzekelo: "Ndiyifumbile, ngoko ndiza kuqhubeka ndigqibe ibhokisi yekhukhi uze uqalise ukutya kwam kusasa." Umphumo wale ngcamango kukuba kubangela ukuba ndiyidla ngokubangela ukuba kube nzima kuba Ukuphelisa ukutya kunokugqithiseleyo ukuba ndisebenza nje ekuwamkele into endyidlile.
Iingcamango ezingenangxaki kunye nokutshintsha iinjongo zinokunciphisa uxinzelelo kunye nokunceda ngokufaka iimpawu ezisebenzayo ezixhasa ukubuyiswa. Esi sicwangciso sokuziphatha sengqondo (CBT).
3. Yenza ikhadi elikhuphayo. Thatha ikhadi lesicatshulwa uze ubhale ingcamango yokuzenzekelayo okanye ingxaki kwelinye icala kunye nempendulo engqiqo kwenye. Esi siqhinga esihle kwezo ngcamango ezinengxaki eziza ngokuphindaphindiweyo. Ingcinga efanelekileyo yokuhlaziya amakhadi imihla ngemihla kwaye ukuyigcina kwisikhwama sakho. Unokuzikhupha ngaphandle nanini na xa ufumanisa ukuba unokucinga ngokuzenzekelayo.
Ngokomzekelo, ingcamango efana nengxaki ingaba kukuba, "Ndiyakhathazeka. Ukutya kuya kundenza ndive ngakumbi. "Ngakolunye uhlangothi lwalolu khadi, bhala" Ukutya xa ndivuthiwe kungenza ndiziva ndibi kakhulu. "Esi siqhinga singuqulelo olufutshane lwe # # ngasentla. Esi sicwangciso esiluncedo sisuka kuChithnitive Treatment Judith Beck .
4. Disobey yakho ingxaki yokutya . Kwiphepha yenza uluhlu ngeentsika ezimbini. Kwenye ikholomu, bhala, "U-Ed uthi ..." kunye nakwelinye ikholomu, bhala, "Ukubuyisela kudinga ..." Kwinqanaba ngaphantsi kwe "Uthi uthi ..." bhala into yokutya okukutshilo ukuba uyenze. Ngomgca ohambelana phantsi kwe "Ukubuyisela kudinga" ikholomu bhala phantsi indlela oya kuthobela ngayo loo myalelo.
Umzekelo,
- "U-Ed uthi weqa isidlo sakusasa." "Ukubuyisela kufuneka ndidle isidlo sakusihlwa."
- "Uthi uEd uthi ukusetyenziswa namhlanje." "Ukubuyiselwa kufuna ukuba ndichithe usuku."
- Le ndlela ivela kwi- Life Without Ed nguJenni Schaefer kunye noT Thom Rutledge kunye noNyango loLwazi.
5. Jonga uvavanyo lokuziphatha. Yenza isibikezelo esithi, "Ukuba ndivumela i-dessert ubusuku obu 4 ubusuku, ndiza kuzuza iipounds ezi-5," kwaye usebenze umzamo wokuvavanya. Zihlolisise ekuqaleni nasekupheleni kweveki. Unobusuku obubusuku obune-4 kule veki. Hlola ukuba ubone ukuba ukuzaliseka kwakho kuzaliseke. Emva kwexesha, uya kubona ukuba iinkolelo ezininzi azichanekanga. Le yindlela enye ye-CBT.
Kubalulekile ukuba uqaphele ukuba izicwangciso zengqondo kuphela aziyi kusombulula ingxaki yokutya. Nangona kunjalo, banokubaluleka kunye nokunceda abanokugula abaninzi. Abanikezeli abaninzi kunye nezigulana nazo ziyaqaphela ukuba iimpawu zeengcamango zihlala zigqibela ukuphucula kwaye ukubuyiswa ngokuqhelekileyo kufuna ukuba utshintsho lwezenzo nangona kubhekene nengcinga yokuphazamiseka kwengxaki yokutya.
Iingxelo
UJudith Beck (ngo-2011). Uphulo loBomi beCognitive: Basics and Beyond
Fairburn, CG, Marcus, MD, & Wilson, GT (1993). Ukunyanga kwengqondo yokuziphatha ngokutya okutya kunye ne-bulimia nervosa: Inkcazelo epheleleyo yonyango. KuCG Fairburn & GT Wilson (uEs.), Ukutya okutya: Ubume, uvavanyo kunye nonyango (iphe. 361-404). I-New York: I-Guilford Press.
UHarris, uRuss (2008). Ixhamlo lovuyo
Schaefer, Jenni noRuthledge, Thom (2003). Ubomi ngaphandle Ed .