Ngaba uye wazibamba ngokuphindaphindiweyo iinxalenye zomzimba wakho onokuziva unelisekile? Mhlawumbi xa uhleli esihlalweni, uhlamba, okanye ukhangele ingcamango yakho kwisibuko? Ukuba kunjalo, oku kuthiwa ukuhlolwa komzimba.
Kukho iindlela ezininzi ezahlukahlukeneyo zokuhlolwa komzimba apho unokuba uzibandakanye ngaphandle kokuba uqaphele. Ezinye izibonelo zokuhlola umzimba ziquka ukufakela isisu sakho, ukuzilinganisela rhoqo, ukuzama iindidi ezithile zee jeans, ukujonga ezinye izitho zomzimba kwisibuko, okanye ukuzama ukuziva amathambo akho.
Eminye imizekelo ingaquka ukucela iingcinga okanye amalungu omndeni malunga nomzimba wakho okanye ukuthelekisa ukuma kwakho kwabanye. Ukutshekisha umzimba kuya kwenzeka ngamakhulu amaxesha ngosuku olunye kwaye kunokuchaphazela indlela ozivakalelwa ngayo ngesimo sakho nesisindo. Ngokutsho kukaDkt. Christopher Fairburn, umbhali we- CBT-E , unyango olusisekelwe kubungqina bokukhathazeka kwabantu abadala, ukuziphatha okunyanzelekileyo kubangele ukuphononongwa ngokugqithiseleyo kobunzima kunye nesisindo, indlela eyona nto egcina i- anorexia nervosa , i- bulimia nervosa , ukutya ukuphazamiseka kunye nezinye izidlo zokutya kumadoda kunye nabasetyhini. Nangona abaninzi abantu bebandakanya umzimba ukuhlola iimpawu, uphando lubonisa ukuba kudla ngokuphindaphindiweyo kulabo abaneengxaki zokutya.
Ukuhlolwa komzimba kunokuziva ngathi unyanzelekile. Unokuvakalelwa kukuba kufuneka uhlolisise umzimba wakho ukuba uziqinisekise ukuba awuzange ube nesisindo ngenxa yokutya. Kungathi uzive ngokuzenzekelayo kwaye ufana nokuziphatha ongeke ukwazi ukulawula .
Ukuhlola umzimba kuya kuba ngumzamo wokuziva ungcono malunga nendawo yomzimba wakho, ingakumbi iinxalenye onokuziva unelisekile. Nangona kunjalo, endaweni yokubonelela, kunika ukwaneliseka okwenyukayo, iimvakalelo ezinkulu zokulahleka kolawulo phezu kobunzima kunye nokunyaniseka, kunye nokuxhalabisa nokuxinezeleka.
Inokukunceda nokugcina ingxaki yokutya.
Uncedo lokuhlola umzimba
Ukujongana nokuhlola umzimba kunganciphisa ubunzima kunye nokuxhalabisa ubunzima nokuphucula ukubuyiswa. Ukuze uphazamise ukuhlola komzimba, kufuneka uqale uqaphele ngokuziphatha. Oku kulandelayo, inyathelo elibini linconywayo:
- Isinyathelo sokuqala kuquka ukuchitha enye imini yeveki, iiyure ezingama-24 ezipheleleyo, ukubeka ingqwalasela ngokukhawuleza kwindlela ohlala uhlola ngayo umzimba. Unokuba ufuna ukubhala phantsi ukuze ukwazi ukukhangela ubude, kodwa ungakhathazeki xa kudla ukuba awukwazi ukugcina umkhondo. Abantu abaninzi abaneengxaki zokutya baya kujonga rhoqo kangangokuthi abanako ukungena kwixesha ngalinye, ngoko ningacingi ukuba akunjalo. Ingongoma yalo mzekelo kukuzisa ukuba kaninzi kangakanani umzimba ukuhlola imihla ngemihla, kwaye ungakanani udla ubomi bakho.
- Xa usuqala ukufumana ingcamango engcono yimizuzu engakanani kwaye xa umzimba uhlola, unokuqala ukujongana nomngeni ngalunye kwezi zihlandlo. Oku kuthetha ukuzibuza ngokuzibuza "Yintoni endiyifunayo?" Kwaye "yintoni na into eyatshintshileyo ukususela kwithuba lokugqibela ukuba ndihlolisise umzimba?" Unokufumana kunzima ukuphendula le mibuzo kuba impendulo enengqiqo. Nangona kunjalo, njengoko uqhubeka ucelomngeni lo mkhuba kuyo yonke into eyenzekayo, ubukhulu obunokuhlola kuyo umzimba buya kuhla.
Uphando lubonisa ukuba ukunciphisa umzimba ukuhlolisisa kukunceda ukuphulukana nokuphazamiseka kwempilo kwaye ukuhluleka ukujongana nokuhlolwa komzimba kungachaphazela kakubi ukubuyisela ngoko nangona oko kungabonakali njengesifo esibalulekileyo, ukuhlolwa komzimba kufanele kulandelwe.
Qaphela ukuKhuselwa kweQumrhu
Qaphela ukuba umgomo awuyikuphepha ngokupheleleyo ukujongana nomzimba wakho. Ukukhusela umzimba kungabangela ingxaki efanayo, njengokuphepha ngokupheleleyo ukujonga isimo sakho kunye nesisindo sinokuchaphazela kakubi ukuzihlola. Ukulinganisela phakathi kokugqithisa kwembini kulungile. Umzekelo, ukujonga ukubonakala kwakho emva kokuba ugqoke ngokuqhelekileyo kuba ufuna ukuqiniseka ukuba iimpahla ozibekayo zifanelekile ngokufanelekileyo.
Ukuzilinganisela kanye ngeveki, kodwa kungekho rhoqo kunoko, kunokubonelela umgangatho ophakathi phakathi kokugqithisa nokukhusela ubunzima. (Ukujonga ngokuphindaphindiweyo kunokunyusa ukhathazeka ngokunyuka kwesisindo ngokunyanisekileyo kwimihla ngemihla ngokuxhomekeka kumanqanaba okuququzelela, ukubhubhisa, ukunqandwa, njl njl). Iimpazamo ezingenako ukunyanzeliswa kwaye zingenzeki kwii-frequencies eziphezulu aziqhelekanga zinzima.
Ukuze ufunde kabanzi malunga neendlela zokunciphisa ukuhlolwa komzimba, iZiko leZingenelelo zeZliniki zinikeza incwadi yokusebenzela yamahhala ebizwa ngokuthi ukulwa nokutya okuphazamisekileyo okubandakanya iModyuli kwiCandelo lokuChengisisa / ukuPhepha nokuPhathwa kweMpilo.
Ukuba ukusetyenziswa kwezi zicwangciso ngokuzimeleyo akuncedi ngokuhamba kwexesha, unganqikazi ukufuna uncedo kwizakhono.
> Imithombo
> Calugi, uSimona, uMarwan El Ghoch kunye noRiccardo Dalle Grave. 2017. "I-Body Monitoring Benefits in Anorexia Nervosa." I- International Journal ye-Disorders , uJanuwari, n / a - n / a. i-doi: 1 0.1002 / yidle.22677.
> Fairburn, C. 2008. Ukunyanga kwengqondo kunye nokukhathazeka kokutya . I-New York: I-Guilford Press.
> Kraus, Nicole, uJulia Lindenberg, uAlut Zeeck, uJoachim Kosfelder kunye noSilja Vocks. 2015. "Iziphumo ezikhawulezileyo zoBuchule beCandelo lokuBheka kwiZingxaki ezibi kunye neZiphumo ezintle kwiiNkwenkwezi zokuPhalaliswa kokutya: Indlela yokuHlola yokuHlaziya kweeNkcazo." I- European Eating Disorders Review 23 (5): 399-407. i-doi: 10.1002 / erv.2380.
> Shafran, Roz, uChristopher G. Fairburn, uPaul Robinson kunye noBryan Lask. 2004. "IQumrhu lokuPhonononga kunye nokuPhepheka kwalo ekuPhatheni kokutya." I- International Journal Yokudliwayo kokutya 35 (1): 93-101. https://doi.org/10.1002/eat.10228.