Ukuxhalabisa ngeNtlalontle kunye noyiko lokutya phambi kwabanye
* Ufuna icandelo malunga nendlela yokusebenzisa unyango okhuselekileyo loloyiko. Eli nqaku lisusiwe ngexesha lokuhlanjululwa, kwaye isihloko se-hub ngoku sikhankanya kulo. *
Ukwesaba kokutya phambi kwabanye kungonakalisa ubomi bakho kwintlalo, ithemba lokusebenzela kunye nokulungiswa kwikholeji. Ukuxhamla ngokuqhelekileyo kubandakanya uhlobo oluthile lokutya nokusela. Iintlanganiso zezoshishino ngezinye iinkhathi zenzeka ngexesha lesidlo okanye isidlo sakusihlwa.
Iikholeji zeKholeji ziyakubangelwa.
Ukuba ukutya nokusela phambi kwabanye kubangela ukuba uxhalabise kakhulu, unokuze ukhuthazelele ezi meko ngokugqithiseleyo okanye uziphephe ngokupheleleyo.
Ukugwema kudala umjikelo onobuqili kangangokuba ubomi obuncitshisiweyo buba nzima, uyakufumana nzima ukutya nokusela phambi kwabanye. Unokufumanisa ukuhlaselwa kweememo okanye ukwenza izigqibo ezingafuneki ukutya phambi kwabanye, njengokutya kwisigumbi sakho sokulala kunokuba uhlangane nabahlobo abatsha kwindawo yokutya.
Abacebisi
Ukwesaba ukutya nokusela phambi kwabanye kungabangela iintlobo ezahlukeneyo zeemeko, ukutya kunye nabahlobo bokutya.
- Abanye abantu baziva bexhalabele kuzo zonke iimeko apho kufuneka badle okanye basele phambi kwabanye, ngelixa abanye besaba izicwangciso ezithile ezifana nezidilizo ezisemthethweni okanye amaqela okutya.
- Abanye abantu bayaxhalaba kuphela xa besitya phambi kwamagunya amanani. Ngakolunye uhlangothi, abanye banokuxhalaba nokuba besidla phambi kwabantu ababazi kakuhle.
- Abanye banokwesaba xa behlala kwindawo yokutyela egqityiweyo xa kuthelekiswa nokutya kwindawo ephelileyo kunye nabahlobo abambalwa kuphela.
Ukuba unjengabantu abaninzi benokwesaba ukutya, izinga lakho lokuxhalabisa liye landa ngokulingana nokuba kunzima kangakanani ukutya.
- Ukutya okufuna iimpahla ezifana nee-salads, isobho, kunye neitya ngeesucu ngokuqhelekileyo zixhalabisa kakhulu.
- Ukutya okungcolileyo okunjenge-spaghetti kuya kubangela ukuxhalabisa ngenxa yokuba kukho amathuba okuhlazeka xa udla.
- Ukutya kweminwe ngokuqhelekileyo kuyingozi kakhulu.
- Uhlobo lwesiselo asinakuchaphazela izinga lokwesaba, nangona iziphuzo ezinokuthi zonakalise, njengewayini elibomvu, zinokubangela ukuxhalabisa.
Uloyiko
Ukuba uloyiko lokutya okanye ukusela phambi kwabanye, mhlawumbi uluhlu olude lweemeko ezihlazisayo ozikhathazayo ezinokuthi zenzeke kwezi meko. Zingaquka ezinye zezi zinto zilandelayo:
- izandla ziya kugubha
- uya kuphelisa ukutya okanye ukusela
- uya kuphazamisa ukutya kwakho kwaye uzenzele ingqalelo kuwe
- Uya kuhlanza okanye ulahlekelwe ukulawulwa kwezibilini zakho
- uya kubonakala ungathandeki ngelixa udla
- uya kugxobhozwa ukuba ungadli ukutya okunesonka
Uphando malunga nokukhathazeka kweNtlalo kunye nokutya okuphazamisekileyo
Ukuxhomekeka kuzo zonke ezo ntswelo kukuba ukwesaba ukuvavanywa kakubi ngabanye.
Enyanisweni, uvavanyo luka-2015 lufumene ukuba lokoyiko lokuvavanya kakubi luchaze inxalenye yolwalamano phakathi kokuxhalaba kwentlalo kunye nemiba yokutya okuphazamisekileyo.
Ukongezelela, uphando olwenziwe ngo-2012 lufumene ukuba ukubonakala kwentlalo nokukhathazeka kokuvavanya kakubi kubangele ubungozi boxinzelelo lwezentlalo kunye nokutya kweempawu zokugula.
Ngenxa yoko, ukuguqula ezo nkolelo ezingathandekiyo okanye ukungabikho kovavanyo lokuhlaselwa koluntu luyinto efunekayo ukuphatha olu hlobo lokutya okuphazamisekileyo, kunokugxila kwimicimbi ethile ngokutya.
Unyango
Xa uloyiko lokutya okanye ukusela phambi kwabanye luphawu lokukhathazeka kweentlalo (malunga nama-25% abantu abaxilongwa nge-SAD banaloyiko), unyango ngendlela yokhathazeka kwengqondo (CBT) okanye i- cognitive-behavioral group (CBGT) ngokuqhelekileyo kucetyiswa.
I-CBT ibandakanya ukuchongwa kweengcamango ezizenzekelayo kunye nokutshintshwa kwezi ngcamango ngeepatheni zokucinga ezinengqiqo.
Ukongezelela, uhlobo oluthile lokuqeqesha uqeqesho oluqhelekileyo luqhelisa ukuqulunqwa kwengqondo. Oku kunokubandakanya izidlo zokutya kunye nokuphuza apho abanye abathathi-nxaxheba bathatha njengabalingane bokutya.
Ukuba ukuxhalaba kwakho ngokutya phambi kwabanye kubangelwa ukukhathazeka kokutya , okanye ukudibanisa kwesifo sokutya kunye ne-SAD, koko unyango luya kufuneka lulungele imeko yakho ekhethekileyo. Ukongeza, ukuba ufumana i- SAD jikelele , okanye iimpawu zakho aziphenduli unyango, amayeza afana ne -serotonin reuptake inhibitors (SSRIs) akhethiweyo angacetyiswa .
ILizwi
Ukuba ufumana ubunzima bokutya phambi kwabanye, cinga umthombo wokuxhalabisa kwakho. Ngaba ukhathazekile malunga nokuba abanye baya kukubona njani okanye bakhathazeke ngokutya ukutya okwenene? Zibuze le mibuzo ukuze uqonde kangcono iimpawu zakho zokutya eziphazamisekileyo kunye nokuba yeyiphi inyathelo elilandelayo.
Ukuba ubunzima bokutya phambi kwabanye kubangela ukuphazamiseka okubalulekileyo kwimpilo yakho yemihla ngemihla, kwaye awunakufumanisa ukuba unengxaki yengqondo yengqondo, cinga ukwenza ukuqesha kunye nosapho lwakho ugqirha ukuze uphonononge ngakumbi kwaye unyango olunokwenzeka.
> Imithombo:
Antony MM, Swinson RP. Iintlanzi kunye nencwadi yokuxhalabisa abantu. I-Oakland, CA: I-Harbinger entsha; 2008.
I-Heimberg R, Becker, R. Inkcazo yokuziphatha kweqela loluntu kwi-phobia yentlalo: Iinkqubo ezisisiseko kunye namaqhinga eklinikhi. ENew York: Guilford; 2002.
> Levinson, CA, & Rodebaugh, TL (2012). Ukuxhalaba kwezenhlalakahle kunye nokutya okuphazamisayo: inxaxheba yoluvo lwentlalo olungenanto. Ukutya , 13 (1), 27-35. https://doi.org/10.1016/j.eatbeh.2011.11.006
> Menatti AR, DeBoer LB, iiveki JW, iHeimberg RG. Ukuxhalaba kwezenhlalakahle kunye nemibutho yokutya kwengqondo yengqondo: Iziphumo ezixhasayo zokwesaba kokuvavanya. Umfanekiso weBhunga. 2015; 14: 20-8.
Iintsimbi R, Hoehn-Saric R. Iingxaki zokuxhalabisa. I-London: I-Cambridge University Press; 1998.