Yintoni idayari yokutya kwaye kutheni ndifanele ndiyigcine enye?
Xa unyango lweengxaki zokutya, idayari zokutya ziyaziwa ngokuba yiirekhodi zokuzijonga. Ukuzibeka iliso kubandakanya ukugcina umkhondo wokuziphatha, iimpawu, okanye amava ngokuhamba kwexesha. Ukuzibeka iliso kuyimfuneko ebalulekileyo yonyango yokuziphatha kwengqondo (CBT) ngenxa yeengxaki ezininzi zempilo yengqondo. Ukudandatheka okanye ukuxhalaba, umzekelo, unyango luhlala lubandakanya ukugcina iingcinga kunye neemvakalelo ezinxulumene kunye nokuziphatha.
Ngenxa yokulala, izigulane zivame ukucelwa ukuba zigcine izigulane zokulala. Ukugcina umkhondo kunye nelogi okanye idayari kunokukunceda ukuba uqonde ngakumbi iingxaki zakho zangoku ukuze ukhuthaze utshintsho.
Kutheni ukuzongamela ukuziNcedisa kuNcedo
Esinye sezizathu zokuzibeka iliso kunceda kukuba kunzima kakhulu ukukhumbula iingcamango, iimvakalelo, okanye iimpawu emva kwexesha elidlule. Ngomzuzwana ukujonga iliso kwenza kube lula ukufumana umfanekiso ochanekileyo wento eyenzekayo ngokuziphatha kwakho. Oku kungaba luxhobo olubalulekileyo nokuba usebenza ukutshintsha indlela yokuziphatha okanye ingxaki ngokwakho ( ukuzinceda ), okanye xa usebenza kunye nomgqirha.
Ukuzibeka iliso kuyinxalenye ebalulekileyo ye-CBT eyongezelelweyo yokutya izifo (CBT-E) kwaye iqalisa ukulandela iseshoni yokuqala yonyango. Iirekhodi zokuzibeka iliso zihlaziywa kunye neengcali zakho kwiiseshini nganye ze-CBT-E.
Iingxaki zokuzijonga
Kukho imingeni ejongene nokuzibeka esweni.
Kuthatha ixesha kunye nemizamo ukuzalisa iirekodi emva kwesidlo okanye ukutya kunye nokufuna ukucwangcisa ezinye izinto. Nangona kunjalo, unokuzikhumbuza ukuba ukubeka iliso kuyinxalenye ebalulekileyo yokubuyiselwa kwaye akusiyo umgaqo oza kuwugcina ngonaphakade.
Abantu abaninzi baye bafumana ukurekhoda ukutya kwabo kwiprogram yokulahlekelwa kwesisindo kwaye benza ukuba bazive bebi xa iirekhodi zabo zityhila ukuba abazange banamathele ekudleni.
Oku kunokubangela ukuba babe neentloni okanye babe neentloni ngokubona ukutya kwabo kwiphepha. Ingcali yakho ithatha indlela eyahlukileyo kwiirekhodi zakho kwaye ayiyi kukugweba okanye ikuhlekise. Kunoko, uya kusebenza nawe ukuba asebenzise ukuzamekela njengesixhobo sokubonelela ngengxaki yokutya kunye nokwazisa unyango lwakho.
Indlela yokugcina ingxelo yokutya
Kunconywa ukuba ubeke phantsi kwezi zilandelayo njengenxalenye yerekhodi lakho lokujonga iliso:
- Yonke into oyidlayo nokuyiphuza ngexesha lobusuku nobusuku
- Naliphi na ingcamango okanye iimvakalelo ezihambelana nokudla ukutya okanye ukutya
- Ingaba eso siqhelo sokutya sithathwa njengesilingo (ngokwakho)
- Ingaba wenza nantoni na ukuzama ukugawula iikhalori , ezifana nokuhlanza, ukusebenzisa i-laxatives, okanye ukusebenzisa
- Indawo (umzekelo, "kwitheyibhile lesidlo," okanye "phambi komabonwakude)
- Naziphi na izinto ezifanelekileyo ezifanelekileyo, iingcamango, okanye iimvakalelo (umzekelo, "kwintsapho iyahlangana," okanye "Ndadla kakhulu," okanye ndixhalabile, ndonwabile, ndonwabile)
Kumele uqale ugcine izigodo zakho zokujonga ngaphandle kokwenza nayiphi iinguqu kwiindlela zakho zokutya ubuncinane ngeveki ukuqala ukufumanisa iipateni kunye neempendulo. Khangela ukuba unako ukufumanisa nayiphi na indlela yokuziphatha okanye ingxaki.
Ngokomzekelo, unokuqaphela ukuba unako ukutya ngokutya emva kokuzila ukutya iiyure ezininzi emini. Emva kwithuba lexesha, unako ukuqhubela phambili ukwenza utshintsho oluthile kwiindlela zakho zokutya. Isinyathelo esilandelayo kukuba wenze utshintsho kuyo nayiphi na ipateni engxaki kunye nokubeka iphethini yokutya .
Iphepha leePhepha okanye iiFomu zeeFowuni ziLungele ukuZigcina
Ukuzamekela ngokuqhelekileyo kwenziwa ngokusetyenziswa kwephepha kunye neepensile. Kodwa iteknoloji iye yavumela ukusetyenziswa kwekhompyutha okanye iifowuni zefowuni ezijoliswe ekubuyiseni. Abaninzi bafumanisa ukuba ukulungeleka kweirekhodi zekhompyutheni kukhuthaza kwaye kulungele ngcono impilo yokuxakeka.
Ukubuyiswa kweRekhodi kunye nokuphakama + Ukufumana kwakhona zonke iinkqubo zokusebenza zamahhala ezifanelekileyo zokujonga iliso ezingasetyenziselwa ngokuzimeleyo okanye xa zisetyenziselwa uphando njengengxenye yokutya kweengxaki zokutya. Ezinye izicelo zibandakanya impendulo kwaye zikhuthaza ukusetyenziswa kwezakhono zokulungisa ukulungelelanisa. Olunye ulwazi malunga nale nxalenye nezinye iinkonzo ezinokunceda zifumaneka apha .
Kukho ezininzi iinkonzo ezinokubonakala zingqinelana nalo mthetho-mali, kodwa gxininisa ngokukodwa kwi-calorie counting. Nangona kunjalo, ukujonga iliso kunye nokubala kweekhalori akufani. Ukuzibeka iliso kuyimfuneko yokurekhoda ulwazi malunga neemvakalelo, umongo, kunye neendlela zokuziphatha ukuba ukubalwa kwekhalori elula akunjalo. Le ngcaciso eyongezelelweyo enamandla kakhulu ekukhuthazeni ukubuyiswa.
Enyanisweni, izilinganiso ezichanekileyo kunye nokubala kwekhalori zidityaniswe kubantu abaneengxaki zokutya kwaye azijolisi kwi-CBT-E. Abaninzi abanesifo sokuphazamiseka kokutya banzima kakhulu ngokutya kwabo kwaye bachithe ixesha elide becinga malunga nento abaye bayidla kunye nemigudu "yokwenza" yeekhalori abayidlile. Ukubalwa kwekhalori akukhuthazwa kuba kunokunceda ekukhuthazeni ukuziphatha okugqithisileyo.
Izibonelelo
Ukuzibeka iliso ngenye yeendlela zokuqala ukufumana ukuphulukana nokuphazamiseka kokutya kunye nokuba ngumthombo ocebileyo wolwazi kunoma ubani olwa nobudlelwane babo kunye nokutya. Ukuba unomdla wokwenza uncedo, iZiko loNgeniso lweZiklinikhi linikeza incwadi yokufundisa ethi Ukulwa nokutya okungaxhatshaziyo okubandakanya ukubeka iliso. Isikhokelo sokujonga iliso oluyingxenye yale ncwadi yeencwadi kunye neikopi zeengxelo ezingenanto zeepenisi kunye neepensile zingatholakala apha . Abantu abaninzi banokufumanisa ukuba badinga inkxaso evela kumgqirha. I-National Eating Disorder Association inikezela ngolwazi lokutya kwezifo ezilaphayo.
> Iingcaciso
> Fairburn, CG 2008. Ukunyanga kwengqondo kunye nokukhathazeka kokutya . Guilford Press.
> Iziko leZingenelelo zeCliniki (CCI). Ukuxhathisa iSidlo se-A esiyiphumeliyo, isiGqeba sesi-4: I-CCI yokuzinyamekela.