Indlela yokuLawula ukutya komzwelo
Ngaphakathi ngaphakathi , i-2016 i-Award Academy Award ewubonayo ifilimu evelelekileyo, ibonisa kakuhle indlela iimvakalelo zethu - kule ngxaki, Uvuyo, Intukuthelo, Usizi, kunye noyiko olusenziwa ngumntu - luqhube umboniso kuthi ngamnye umzuzu wosuku. Ezi mvakalelo, kunye nabahlobo babo abaninzi (njengobukhwele, ukhathazeka, kunye noBoredom ukubiza abantu abambalwa), bahlalise imvakalelo eqhelekileyo, ebanzi-njengokuba kuboniswe kwifilimu - nganye inomsebenzi obalulekileyo .
Kanti ngamanye amaxesha, iimvakalelo zethu zinokubangela ukuziphatha okunengxaki - njengokutya, 'ukunyanga' kunye notywala okanye iziyobisi , okanye ukuphepha - okanye iingcamango ezinengxaki , nokuba yeyiphi inokuqinisa intliziyo yokuqala kunye nokubangela ukuba ugibe lukhohlakele .
Ngenxa yokuba ingqondo nomzimba zixhunyiwe, kuyaqondakala ukuba iimvakalelo zithintela emzimbeni . Ngokomzekelo, ukuzonwabisa okanye ukuxhalabisa kunokukhokelela ekubeni kunzima ukulala okanye ukulala. Ukudabuka kunokunciphisa ukutya okanye, kwabanye abantu, ukwandise. Ukuxhalabisa kunokubangela iintlobo ezahlukeneyo zokuxinzelela esiswini (umz., Isisulu, isifo sohudo), kunye nomsindo ngamanye amaxesha unxulumene neentlungu zentlungu okanye ukuqina komzimba.
Ubudlelwane phakathi kweemvakalelo kunye neempawu zengqondo okanye zomzimba zinokuba yi-idiosyncratic; ukuxhamla phakathi kokutya kunye neemvakalelo kuzinzile, kodwa kunokubonakalisa ngokuhlukileyo kubantu abahlukeneyo.
Ukuqonda ukutya ekuphenduleni imizwelo
Ukutya ekuphenduleni imvakalelo kubhekisela kuyo nayiphi na ukutya okuyo kwenzekayo ekuphenduleni imvakalelo embi okanye imizwa. Abanye abantu bachaza ukutya xa bebuhlungu, bexhalabile, bexhala, bephelile, bangathembeki, okanye baphelile. Ukutya xa ukukrakra kukwaqhelekileyo. Olu hlobo lokutya alugcini nje ukwanelisa indlala kwaye, enyanisweni, lungafumaneka ekungabikho kokulamba ngokupheleleyo.
Ngokuchasene nendlala yenyama, ukulamba kweemvakalelo kuya ku:
- kuza ngokukhawuleza
- zibandakanya iiminqweno ezinamandla, ezibonakala zingenakunqwenelekayo
- kuqhubeka naphezu kwesisu esipheleleyo
Ngokungafani nokutya ekuphenduleni indlala yenyama, ukutya ngokwemvakalelo kubangela ukuba umntu azive kakubi - enetyala, okanye eneentloni.
Xa ukutya kokumvakalelwa kukuba ngumzekelo, igalelo layo linokufikelela. Ucwaningo lwezesayensi malunga nokutya ekuphenduleni imizwa luye lwabonisa ukuba abantu ababandakanyeka kule ndlela yokuziphatha basengozini yokuphuhlisa uphuhliso lokutya ngokutya kunye nokutya okutywala kunye nezibonelelo ezinzima. Ngokwahlukileyo, ukunciphisa ukutya kweemvakalelo kubantu abadala abafuna unyango lokulahleka komzimba kubonakala kukunceda ekulahlekelweni kwesisindo.
Ukutya ngokomzwelo yingxaki efana neyongxaki, echaphazela amadoda nabasetyhini. Abantwana badla ngokuphendula kwimvakalelo, kwaye kuyaphawuleka ukuba abanye abantwana badla ngokuphendula kuzo zonke iimvakalelo - ezintle kunye nezibi - kakhulu indlela abanye abantu abadala basebenzisa ukutya njengomvuzo, bexakeka xa bevakalelwa ngokukhethekileyo. Abantwana kunye nentsha, abaneminyaka engama-8 ukuya kwe-18, abavumela ukutya okuphezulu ekuphenduleni iimvakalelo baye baboniswa ukuba badle okungakumbi kwisifundo sokutya sebhubhoratri kunabalingane babo abavakalisa ukutya okungaphantsi kwamazwi.
Ukutya Ngokomzwelo, Ukutya Ukutya, nokuxhalabisa
Ukutya ngokwemvakalelo kunye nokutya okudliwayo kunokuzikhethela kodwa izinto ezinxulumene nazo, ezimbini zeendidi ezininzi zokutya ngokutya . Khumbula, ukutya ngokomzimba kukunye ukutya okuvelayo ekuphenduleni imizwa engalunganga. Oku kunokuthetha ukukhetha ukuba ne-ice cream sundae esikhundleni se-one-scop ice cream icone xa uziva ucinezelekile. Okanye, ukucoca ngesikhwama se-pretzels engqondweni ngokungakhathazeki xa ucinga ngeentlanganiso ezizayo kunye nomphathi wakho.
Ukutya ekuphenduleni imvakalelo kunokuqhubela phambili ekudleni ngokutya ngokupheleleyo. Kodwa ukuba amava okutya athathwe njengengxube, kufuneka ukuba (1) ufumane ukulahleka kokulawulwa kokutya (oko kukuthi, uziva unako ukuyeka ukutya emva kokuba uqalile) kunye (2) nokutya ukutya okuninzi okuninzi ( oko kukuthi, abaninzi abantu bayavuma ukuba inani likhulu).
Ukuphinda utywala iziqwenga kubonisa ingxaki eya kudibana nomngcipheko wesifo sokuxilongwa kwesifo; Ngokwahlukileyo, ngelixa izihlandlo ezidliwayo zokutya ngeemvakalelo zingabangela uxinzelelo kumntu ngamnye, kwaye zifanelekile ukuba ziqwalaselwe, zingabonakali ukuba zibonisa ingxaki yokutya ekhoyo. Ukuba ukutya kwangokwemvakalelo kwenzeka kwiimeko zesifo sokuxhalabisa (njengengxaki yoxinzelelo jikelele ) okanye ingxaki yeemeko (njengokudakumba), kuya kuphucula unyango lwezo meko.
Kukho iingxaki ezibini zokutya ezibonakaliswa ngokutya okutywala: izidlo zokutya kunye ne- bulimia nervosa . Kwimeko yangaphambili, ukutya ngokutya kubonakala ubuncinane kanye ngeveki kwiinyanga eziliqela kunye nezenzo ezingekho phantsi kweemali zokuba zilahlekelwe iikhalori ezifakiwe. Nge-bulimia nervosa, ukutya okudliwayo kulandelwa ngolo hlobo uhlobo lokuziphatha ngokucoca. Kukho uphando oluxhasa uxhulumaniso phakathi kwamazwe angamavakalelo anemvakalelo kunye nokuqala kokutya okudliwayo kubantu abaneentlobo zeengxaki zokutya.
Okungaphantsi kwaziwa malunga nekhonkco phakathi kokuxhalaba nokutya okudliwayo kunokutya okuphantsi kunye nokutya. Enye imfundiso malunga nobudlelwane phakathi kwezikhundla ezimbini ukuba abantu abanomdla ophezulu kwixhala badla njengendlela yokuphepha. Oku kungenjalo kwimeko yokutya ngokomzwelo. Uphando luye lwabonisa ukuba abanye abantu banciphisa uxhalaba emva kokutya ukutya. Imiba yokuxhalabisa iyakwenzeka ngokubambisa ukutya, kunye ne-37%. Ngokuqhelekileyo, iingxaki zokuxhalabisa zilandele ukuqala kwesifo sokutya.
Ukuhlola Ukutya Kwakho
Ukufumana ukuba ingxaki okanye ukungaxhasi kwemvakalelo kuyinkinga kuwe, qwalasela iimpendulo zakho kwezi zilandelayo:
- Ndandidla kangangoko ndiyidla xa ndingalambi? Ngaloo mihla, ndiyidla ukuthulisa okanye ndinyamekela iimvakalelo ezingenakuzikhusela?
- Ngaba ndidla rhoqo ukuba ndizenzele into endiyenzayo xa ndivuthiwe?
- Kuqhelekileyo ukuba ndiyidle ngokutya xa ndidla nabanye abantu kuba ndiziva ndixhala malunga nokujoyina ingxoxo okanye ukugwetywa, okanye ngenxa yokuba ndiziva ndiziva okanye ndibi kakhulu?
- Ubunzima bunjani ubukhulu bam bunzima kwixesha lokuxinezeleka okukhulu kunye nemizwa ephazamisayo? Ngaba lo bunzima behlengahlengiso? Yaye ukuba kunjalo, lukhulu kangakanani ukwanda?
- Nyani okanye UBUXOKI
- Xa ndibuya ekhaya ukusuka kwimihla emide, ingcinezelo emsebenzini, into yokuqala endiyenzayo ivule ifriji, ifriji okanye i-spry.
- Ukuba ndiziva ndikhungathekile nabantwana bam, mhlawumbi ndingadla okanye "ndiyiphathe" kukutya okuthandayo.
- Ndingathanda ukuba ndiyidle xa ndixhaphaza kum iqabane lam kunokuba ndixoxe ngongquzulwano naye, ngoko yinto endiyithandayo.
- Ukuba ndivakalelwa phantsi, ndiyathanda ukuzidla mna (oko kukuthi, kude nabanye) ndide ndive ngcono.
Ukuba iimpendulo zakho kwininzi yemibuzo / isitatimende esingentla zibonisa ukuba ungekho kwisondlo sokumvakalelwa rhoqo, ngoko ke kukufanelekile ukwenza okokujonga okufutshane xa uhamba ngeveki ukuvavanya imeko. Funda kabanzi malunga neziseko zokugcina i-log log , kwaye ufunde ngezinye iinkonzo ze-smartphone ezingenza kube lula inkqubo.
Iingcebiso zokurhoxisa ukutya ngokomzwelo
Ukuba ukuhlola kwakho kubonisa ukuba wenza okungaphezulu kwesabelo sakho sokutya ekuphenduleni imvakalelo, kukho iindlela ezininzi onokuqalisa ukusebenza ngazo ekutshintsheni le ndlela.
1. Ukuchonga amagama akho. Sebenzisa idayari yokutya (njengemeko yokutya echazwe ngasentla) ukulandelela iimvakalelo zakho zokutya ezivelayo kwiiveki ezimbalwa. Thatha ixesha lokuhlalutya iipatheni ozibonayo, kunye neengxaki-ukusombulula ngokufanelekileyo. Ngokomzekelo, ukuba uqaphela ukuba uyadla ukutya ngenxa yengqungquthela kwimibuthano yentsapho xa umntu uthethile into ecasulayo kuwe, yiza nesicwangciso segeyimu ngaphambi kokuba uhambele ekhaya ngokuzayo. Khangela iqabane lakho ukuboleka indlebe xa ufuna ukuphazamiseka kwakho, okanye ulungiselele oko ungathetha ilungu lentsapho yakho (nokuba mhlawumbi ucinge ngokwakho) okuya kukunceda uzive ungcono.
2. Fumana ezinye izithuba zeemvakalelo eziphazamisayo ezikhokelela ekudleni. Xa usenza oku, unokwenza ukuzithethelela okanye ukukhupha loo mvakalelo ngendlela ephilileyo. Ukuzivocavoca , ngokomzekelo, unokubonelela ukukhululwa kwixhala kunye nokukhuthaza ukunyamekela. Ukuqhumisa umsebenzi wokuphefumula kungathatha ukuphela komsindo okanye ukukhathazeka. Ingxoxo nabanye, ukusetyenziswa kweendaba ezentlalo, okanye ukubandakanya imisebenzi yengqondo (njenge-crossword puzzles okanye uhambo lohambo) kunokulwa nobuqhetseba.
3. Yamkela ukuba kuya kuvela iimvakalelo ezingenakuvuyisa. Akunangqiqo ukucinga ukuba iimvakalelo ezintle ziza kulawula imeko yakho yeemeko. Funda ukulindela nokwamkela iimvakalelo zakho ezimbi, uze ufune ukwazi ukuba bangathini. Ukuze wenze iimvakalelo zakho zibekezeleleke, funda indlela yokufuduka kwiimvakalelo zengqondo kunye nokuzigweba, kunye nendlela yokwakha isikhala phakathi kwakho kunye neenkolelo ezenza ukuba kube nzima ukuvakalelwa.
4. Gcina umzekelo wokutya rhoqo. Njengokuba uzama njengokungathi utyumle isidlo sakusihlwa emva kwemini yokunyuka komzimba, oku kunokwenzeka ukuba kukubeka engozini yokufumana ukutya okungaphezulu. Kunoko, zibophelele ekudleni ukutya okuthathu kunye neenkwenkwezi zokunyuselwa kwimihla ngemihla, akukho nto. Unokukhetha ukuba nesidlo 'esincinci' okanye 'lighter' emva kwesiganeko sokutya esingokomzwelo xa uthanda, kodwa phawula ingqalelo kule nto ekufuneni kwakho okusele kuloo mini.
5. Qalisa umonde. Xa ubona ukufuna ukutya okuphazamisayo okuza kuvela, zama ukubeka esweni amandla okufuna imizuzu embalwa ... kunye neminye imizuzu embalwa, mhlawumbi ngaphambi nangemva kokuphazamiseka (ukungadli). Lindela ixesha elide kwaye unokubona ukuphakama kwenqweno uze uyinciphise, konke ngaphandle kokuba usebenze kuyo. Yiba nesineke kule nkqubo nanjalo kuba lo msebenzi unzima kwaye uya kuthatha isenzo.
Njengoko uzalisekisa ezi zicwangciso, qaphela kwakhona indima evakalelwa ngayo imvakalelo ekudleni kwakho. Zama ukudala inkqubo yokufumana umvuzo ongekho ukutya kuyo yonke ibhodi - oku kuya kukunceda uthathe ukutya 'etafileni,' ukuthetha, njengendlela yokuzinzisa okanye ukuzinyatha. Kunoko, vumela ukutya kube malunga nokutya.
Uncedo olungakumbi ...
Ukuba unenkinga yokutshintsha indlela yokutya yakho ngokwakho, ngoko ke ixesha lokufumana uncedo oluvela ngaphandle. Ngokuxhomekeke kwimeko yakho, oku kungabandakanya unyango lweengxaki okanye uxinzelelo lweengxaki, okanye ukuvavanya ingxaki yakho yokutya kunye neengxaki zesifo sokugula (mhlawumbi isifo sengqondo, isazi sezengqondo, i-dietitian, okanye ugqirha wezonyango).
Ukufumana i-kliniki ofanelekileyo, khangela iinkonzo zokudlulisa ukuquka i-Psychology Today, uMbutho wezoNyango kunye neNkcazo yokuPhepha, okanye i-Academy yokudliwayo. Ugqirha wakho wokunyamekela usenokuba luncedo ekuboneleleni ukuhanjiswa kweengqondo kunye nezibonelelo zendawo zokufumana unyango oluphantsi.
Iingxelo
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