Ukuqaphela ukutya, ukuhlambulula, ukuxuba, nokusebenzisa njengemikhwa kunokunceda
Ngaba unzima ukuyeka okanye ukunciphisa ukutya, ukuhlanjululwa, ukuxilonga okanye ukuzivocavoca? Ngaba uye wakha wacinga ukuba mhlawumbi awukho " ukusilela " okanye " ubuthathaka ." Kunoko, inxalenye yengqondo yakho inokuba yomelele !
I-neuroscience ye-habit formation yinkimbinkimbi, ngoko-ke makhe ndikhululeke: umkhwa uyindlela yokuziphatha okanye ukulandelana kweziphathamandla eziye zatshintsha ekufuneni ukugxila kunye namandla kumntu ofuna ukuba akukho nto ingqalelo-ibonakala iyenzekelayo .
Abantu bahlala besenza izinto ekuphishekeleni umvuzo; ngoko sihlala sihlwanyela imbewu engakhula ibe ngumkhwa ngeengcinga zethu eziphindaphindiweyo kunye nokuziphatha okujoliswe kumvuzo. Yenza ingqondo? Ngexesha elithile, ubuchopho bubonakala bukhetha ukugcina amandla-uhlobo oluthile olufana nekhompyutheni yecomputer xa lushintsha kwimodi yokulala-ngokusivumela ukuba singasebenzisi amandla okucinga okucwangcisiweyo kwinto esele iqhutywe kakuhle. Voila, kwakhiwe umkhwa!
Cinga ngoxa uqale uqala ukuxubha amazinyo akho. Khumbula ukugxilwa kunye nokugxininiswa kokuqinisekisa ukuba uhlakulela i-molars yakho, izifo zakho, njl. Kusenokwenzeka ukuba ubenokwenza umyalelo othile wezenzo-ukulandelana. Umvuzo owawufunayo kungenzeka ube yindumiso yomzali, umvakalelo wokufezekisa, okanye ukuphepha ukujeziswa. Izenzo ezimbalwa zokuqala zokuxubha amazinyo akho zazifuna amandla angakumbi kunye neengqalelo kunokuba zikhoyo ngoku! Olu tshintsho olukhethiweyo okanye umnqophiso wendlela yokuzenzekelayo, eyenzeka ngaphandle kokwazisa, kunokunceda ekuqondeni oko kunokuziva ngathi unzima ukuzama ukutshintsha ukutya, ukuxubha, ukuhlanjululwa kunye nokuziphatha okunyanzelisayo.
Iidlo zokutya
Makhe sijonge ukutshatyalaliswa, ukuthintela umqobo, okanye ukuzama ukusika i-caloric intake phantsi kwezinto ezifunekayo ukugcina ubunzima bomzimba. Xa umntu ehambela ngokuphindaphindiweyo kwimithetho ethile yokutya kunye nokuziphatha, ingakumbi ukuba imithetho kunye nokuziphatha zibophelelwe kwimiphumo ebonwayo (umzekelo, ukuzithemba, ukulahlekelwa kwesisindo, impilo), ukukhetha okuphindaphindiweyo kunye nezenzo kunokutshintsha kwimikhwa.
Ngokomphando, xa umkhwa usungulwe kwisakhiwo seengqondo, imivuzo inokuphela okanye ihambe kwaye umkhwa ungaqhubeka. Kwimeko yokutya, ukulahleka kwesisindo kunganciphisa okanye i-plateau kunye nokubukeka kwemibono kunokunciphisa. Impilo yengqondo kunye yengqondo nokuba inokuba yingozi; Imiphumo yomzimba yothintelo inokuvela kwizinto ezibonakala ziyingcinci (umz., ukunyaniseka, ukunciphisa intlalontle, ukuziva ungenamandla) (kubuthathaka, ukusilela ukutya, ukungondleki, ukuguqulwa kwesifo). Nangona kunjalo umkhwa wokutya ungaphikelela ngenxa yokuba ingqondo ifikelele kwisenzo.
Uphando olusandulisayo luveze ukuba abantu abane- anorexia nervosa , umzekelo ogqithiseleyo wokunciphisa ukutya okubonakalayo, kubonakala benza izigqibo malunga nokutya kwabo kwindawo ethile yengqondo edibene nemikhwa. Kutheni le nto? Ingqondo inokuthi iqondise umntu ono-anorexia nervosa kwizinto eziqhelekileyo (umz., Ikhalori ephantsi kunye nokutya okunqandekileyo) nokuba umntu ufuna ukutya ngokungafaniyo. I-Anorexia nervosa yimiba emininzi, ebunzulu , ngezinye izifo ; Icandelo elinye lokunyamezela kwalo lingaba kubangelwa kwingqondo eye yafumanisa umkhuba ngokukhetha.
Kwabo "abasoloko besondla," ngaba uye wacinga ukuba ezinye zokuziphatha kwakho zokutya ziyakwenza izinto ezizenzekelayo ezingakusizi okanye zingakugcina unamathela? Ukuba kunjalo, nolu ngcamango: Mhlawumbi utshintsho kunzima kuba inxalenye yengqondo yakho inokuba yomelele!
Izitya zokutya
Into eyenziwa ngokuphindaphindiweyo ingaba ngumkhwa. Ngethuba i- bulimia nervosa kunye nokutya okuxilisayo kunokuxilongwa kakuhle kune-anorexia nervosa, bobabini zibandakanya ukuzincama, ezinokuthi zenzeke ngokuzenzekelayo okanye eziqhelekileyo. Ukuziva ukhululekile ekuvaleleni okanye "ukuphazamiseka," ukukhululwa kwe-dopamine, kunye nokuziva ukuzaliseka okanye ukuthuthuzela yimimiselo yezinye iimbuyekezo zokuqala zokuzixubha. Emva kwexesha, ukutya okuphindaphindiweyo kunokutshintsha kumkhwa ngaphandle kwenjongo yomntu. Umkhwa wokuzibamba unokubangela iingxaki zengqondo kunye nemiphumo yonyango ehambelana neyokutyaba.
Kubalulekile ukuba uqaphele iibinge ezithintekayo zokutya, ezinokuzidideka kumntu. Ukutya ukutya kunokubangela ukuba utywala, kwaye oku kuya kwenzeka xa umntu engadli okwaneleyo kunye nokunyuka okuqhelekileyo. Ekubeni ukutya kuyisisiseko esisisiseko sokusinda , ukutya okungapheliyo (okanye umkhwa wokutya) kunokuqhuba ukujikeleza kwezinto ezinokuguquka kokutya okuphindaphindiweyo-kunye nokuzibamba.
Kwabo bafumana ukuzibamba ngokuphindaphindiweyo, ngaba uye wakha wacinga ukuba oko kwakunjalo ngokuzibophelela ngokuzikhethela kunokutshintshela kumkhwa wokuzenzekelayo? Ukuba kunjalo, nakhu ukuphefumlelwa: Mhlawumbi izinto ezimbi ungase uzikholelwe ngawe (umzekelo, "Ndibuthathaka," "andinakho amandla," njl. Kunoko, inxalenye yengqondo yengqondo yakho inokuba yomelele!
Ukuguqula imiba
Ukuhlambulula ukuziphatha (ezo zinto ezingenanto, ezifana nokusebenzisa ukuhlanza, i-enemas, i-diuretics, kunye ne-laxatives ), ukuba kukho ukuphindaphinda, ukhetho luya kutshintsha kumkhwa. Ukongezelela, umvuzo (okanye) owamkelekileyo owawuqhubela phambili ukuziphatha ngokucoca (umzekelo, ukuphishekela ukulahleka kwesisindo, ukukhululwa kwe-dopamine, ukukhulula umvakalelo wokugcwala ngokugcwele, njl.) Unokuba ngumbane ongaphantsi kolawulo umkhwa. Akukho nkinga, akunjalo? Ngalunganga. Iimpendulo zemizimba ngokugqibeleleyo kwimveliso yokuhlanza (i-AKA ezo ziphathekayo eziqhelekileyo kwi-bulimia nervosa) zinokuvela kwizinto ezizifihlakeleyo okanye ezingenakuthathaka (umz. ukuhlaselwa intliziyo, ukufa ngokukhawuleza).
Ukuba ufumana ngokwesiqhelo sokuhlanjululwa, ngaba uye wakha wacinga ukuba oko kwakusenziwa ngokukhetha mhlawumbi kungaguqukela kumkhwa wokuzenzekelayo? Ukuba kunjalo, nasi ithemba: Mhlawumbi akufanele uhlale njengale, kunye nezinto ezintle ongayicinga ngazo ngawe (umzekelo, "Ndiyinto enyanyekayo," "Ndibuthathaka," njl.) AKAZI nyaniso. Endaweni yoko, inxalenye yengqondo yakho inokuba yomelele!
Ukuzivocavoca
Okokugqibela, makhe sikwazi ukubhekisana nomsebenzi, onokuba ngumsebenzi wokuhlawula umvuzo-kunye nomkhwa-okokuqala ukuqiniswa yimiphumo ebonwayo (umz., Ithemba lokuzithemba ngokwakho, impilo, ukulahleka kwesisindo, amandla kunye nokunye). Nangona uqeqesho luvame ukuba luthandwa ngabaninzi kuluntu, xa ukunamathela kumkhwa wokuzilolonga kunzima okanye kukuphazamise ubomi, kunokuba yingxaki . Ngokomzekelo, kukho ukulahleka kokuguquguquka kwishedyuli, enokuthi ibonakale iyingxaki kwabanye okanye kwabanye. Oku kubonakala ngathi kukho na oku okulandelayo: umntu ongenakukwazi ukuya kwintlalontle yomntu oyithandayo kuba umntu kufuneka asebenzise; umntu uyayeka, okanye angayithobeli, ezinye izinto ezibalulekileyo zobomi ngenxa yesenzo somntu; okanye umntu ubonakala eqhutywe ukuba asebenze xa egula okanye enzakele. Iziphumo zeengxaki okanye ukugqithisa ngokugqithiseleyo ziyahlukahluka ukusuka kwincinci ukuya kwizinto eziphambili kwaye zithatha ukuhambelana nemikhwa yomntu, umzimba ngamnye, ubukhulu kunye nobuqili bemisebenzi kunye nezenzo.
Ukuba uziva uziva uvalelwe kwiindlela ezithile zokuzivocavoca, ngaba uye wacinga ukuba ukukhetha kwakho ngokuphindaphindiweyo malunga nokuzilolonga kunokususa ukuziphatha kwakho kwizinto ezizenzekelayo? Ukuba kunjalo, nantsi isikhuthazo: Ubomi bunokukhetha ngakumbi kuyo. Uyakunamathela ngoku ngenxa yokuba inxalenye yomkhwa wengqondo yakho inamandla kakhulu!
I ngcebiso
Ukuba ukhona (okanye umntu omthandayo) unengxaki yokutshintsha ukutya, ukuhlanjululwa, ukuxilwa okanye ukunyanzelisa, qwalasela oku kulandelayo. Sonke siyazi ukuba umkhwa unzima ukuphula. Nangona kunjalo, inyathelo eliphindaphindiweyo linokuba ngumkhwa; Oku kusebenza ngokulinganayo kwizenzo ezihambelana nokuphilisa nokuphulukana nokuphazamiseka kokutya kunye nokutya okuphazamisekileyo. Esikhundleni sokubukela iinzame zokwenza utshintsho olufunwayo ngokuthi " aluphumelelanga " okanye " aluyi kutshintsha ," qaphela ukuba inxalenye yengqondo yengqondo ingaba yomelele . Ngoko, qhubeka uzama! Sebenzisa amandla akho ukwenza umkhwa oqinileyo njengenzuzo! Qhubeka wenza izinto ezintsha, ezinqwenelekayo, iimpawu ezinokwenzeka! Ngengcamango malunga nendlela yokutshintsha ukuziphatha, funda ngakumbi malunga nokulibaziseka kunye nezinye iindlela.
Andiyi kuthetha ukuba ukudala izinto ezintsha okanye ukuphula imichilo emidala-ikakhulukazi ezo ezinxulumene nokuphazamiseka kokutya okanye ukutya okuphazamisekileyo-yimisebenzi elula. Hayi hayi. Hayi akunjalo. Esikhundleni salo, sijonge indima enamandla yengqondo xa ihlawula ikhethelo kwaye ishintshela into yokuhlala, kaninzi ngaphandle kwemvume yomntu okanye ukuqonda.
Akukho mgaqo onzima kwaye ungagxininiswa kwithuba elide lokwenza umkhwa omtsha-umzekelo, lowo uhambelana nokuphilisa nokuphulukana nokuphazamiseka kokutya kunye nokutya okuphazamisekileyo-unokuthatha, ngoko kutheni ungazami?
Nabani na odla ukuziphatha ngokuphathelele ukuphazamiseka kwezidakamizwa ukhuthazwa kakhulu ukuba afune ukhokelo lobugcisa ngenkxaso, ubuchule, ukhuseleko kunye nokujongana ngelixa uzama ukuphula le miqobo enzima kwaye ngezinye iingozi. Izidumbu zabantu zijongana nokuxinwa ngokungafaniyo, kwaye kukho imiphumo engundoqo yempilo yengqondo kunye nempilo kwizinto ezinokubonakala zifana nokutya, ukuhlanjululwa, ukuxilwa, nokuzilolonga.
Nceda uqaphele ukuba ukuphazamiseka kokutya kuyinkxalabo yengqondo yengqondo edlalwa yimiphumo engokwenyama kwaye ayikwazi ukunyaniseka njengemikhwa. Le ndlela yindlela yokuqonda ngokucacileyo ukuzenzekelayo kwezidlo ezinxulumene neengxaki ezichaphazelekayo ezibangelwa ngabantu abanzima kuncipha kunye / okanye ukuyeka.
Imithombo:
Foerde K, Steinglass JE, Shohamy D, Walsh BT. Iinkqubo ze-Neural ezisekela ukhetho lokutya okungalawulekiyo kwi-anorexia nervosa. I-Nature Neuroscience. 2015; 18 (11): 1571-3. i-doi: 10.1038 / nn.4136
IGreybiel AM, uSmith KS. Imikhwa emihle, imikhwa emibi. Scientific America . 2014; 310 (6): 38-43. i-doi: 10.1038 / i-scienceamerican0614-38
ULally P, uVan Jaarsveld CHM, i-Potts iWWW, iWardle J. Ziyenziwa njani imikhwa: Ukuqulunqwa kwemvelo kwinkqubo yangempela. I-European Journal ye-Social Psychology . 2010; 40: 998-1009. i-doi: 10.1002 / ejsp.674
Steinglass J, Walsh BT. Ukufunda kwendawo yokuhlala kunye ne-anorexia nervosa: Iingcamango zeengqondo zeengqondo. I-International Journal Yokudliwayo Kwokutya . 2016; 39: 267-275. i-doi: 10.1002 / idle.20244