Nzira Yokurwisa Emotional Eating
Inside Out , 2016 Academy Award kutora mafirimu mafirimu, inofananidzira zvakajeka kuti mafungiro edu - munyaya iyi, Joy, Hasha, Kusuruvara, uye Kutya zvakagadziriswa - runzai kuratidzwa kwedu nguva imwe neimwe yezuva. Aya manzwiro, uye shamwari dzavo dzakawanda dzepfungwa (dzakadai seshungu, kushushikana, uye boredom kuti vatumidze vashomanana), vanowanzoita zvinhu zvakajairika, yakawanda-siyana uye-sezvinoonekwa mufirimu - mumwe nomumwe anoshandisa chinangwa chakanaka .
Asi dzimwe nguva, manzwiro edu anogona kukonzera maitiro akaoma - akadai sokudya, 'kuzvidzora' nedoro kana madhiragi , kana kudzivisa - kana pfungwa dzinonetsa , iyo inogona kuwedzera manzwiro okutanga uye angangogadzira musungo unotyisa kutiza .
Nemhaka yokuti pfungwa nemuviri zvakabatana, zvinonzwisisika kuti manzwiro anoitawo anotibatsirawo mumuviri . Somuenzaniso, kufara kana kushungurudzika kunogona kutungamirira kumatambudziko kurara kana kurara. Kusuruvara kunogona kuderedza chido kana, kune vamwe vanhu, kuwedzera. Kuzvidya mwoyo kunogona kukonzera maitiro akasiyana-siyana ekuramba achishungurudza matumbo (semuenzaniso, kushungurudza, chirwere), uye kutsamwa dzimwe nguva kunobatanidza nehutano hwemusoro kana musimba hutete.
Ihu hukama pakati pemanzwiro uye zviratidzo zvepfungwa kana zvepanyama zvinogona kunge zvisinganzwisisiki; kubatana pakati pekudya nemanzwiro kwakanyatsosimbiswa, asi kunogonawo kuratidza zvakasiyana kune vanhu vakasiyana.
Kunzwisisa Kudya Mukupindura Mune Mwoyo
Kudya mukupindura nemanzwiro kunoreva kune chero kudya kunowanikwa mukupindura mafungiro asina kunaka kana mafungiro. Vamwe vanhu vanotsanangura kudya kana vakasuruvara, vachinetseka, vachitya, vari pamucheto, vasina tariro, kana kuti vakapera. Kudya kana kusuruvara kwave kunowanikwawo. Mhando iyi yekudya iyo haisi kungogutsa nzara uye, chaizvoizvo, inogona kuitika mukusakwana kwese kwe nzara.
Kusiyana nekunzwa kwenzara, nzara yekunzwa inowedzera ku:
- uya pakarepo
- zvinosanganisira zvakasimba, zvinoratidzika kusingadikani zvido
- rinopfuurira pasinei nedumbu rakazara
Kusiyana nekudya mukupindura kune nzara yepanyama, kushaya manzwiro kunowanzoita kuti munhu achinetseke - ane mhosva, kana kunyara.
Apo kudya kwepfungwa kunowanzoitwa, muenzaniso wayo unogona kuva wakareba. Zvidzidzo zveScience nezvekudya mukupindura manzwiro zvakaratidza kuti avo vanoita nenzira iyi yehutano vari pangozi yekukudziridza kukura kwekudya kwekudya nekudya zvekudya zvakanyanya uye kuwedzera kuwanda kwekuwedzera. Kusiyana neizvi, kuderedza kufunganya kwepfungwa kune vanhu vakuru vanoda kutsvaga kurerutsa kurasikirwa kurapwa kunoratidzika kuti kunobatsira nekubudirira kuora muviri.
Kushushikana mupfungwa inetso yakaenzana yematambudziko, inosangana nevarume nevakadzi. Vana vanodyawo mukupindura manzwiro, uye zvinonzwisisika kuti vamwe vana vanodya mukupindura kune manzwiro ose - akanaka uye asina kunaka - nenzira iyo vamwe vanhu vakuru vanoshandisa kudya semubairo, kunyanya kuwedzerwa pavanonzwa vachifara zvikuru. Vana nevechiri kuyaruka, vane makore gumi nemasere kusvika 18, vanobvumira kudya kwepamusoro mukupindura kumanzwiro zvakare vakaratidzwa kuti vadye zvakanyanya mubhuku rekuraira kwekuraira kupfuura vezera ravo vanorondedzera kuderera kwekunetseka.
Kudya Emotional, Binge kudya, uye Kufunganya
Kudya mupfungwa uye kudya zvakashata zvakasiyana asi zvinowanzoenderana, zviviri zvezvidimbu zvekudya zvakanyanya . Yeuka, kudya kwepfungwa pane chero kudya kunowanikwa mukupindura maitiro asina kunaka. Izvi zvinogona kureva kusarudza kuva ne ice cream sundae pane imwe-scoop ice cream cone apo unonzwa uora mwoyo. Kana kuti, kuvhara muhomwe ye pretzels mupfungwa sezvaunodzvinyirira paunenge uchifunga pamusoro pemusangano unouya nemubati wako.
Kudya mukupindura nemanzwiro kunogona kufambira mberi kuzara-bhedged binge kudya episode. Asi nekuda kwekudya kunofungidzirwa kuva binge, inofanirwa kusanganisira (1) kurasa kurasikirwa pamusoro pekudya (kureva, unonzwa usingakwanisi kurega kudya kana watanga) uye (2) kudya zvokudya zvakawanda zvakasarudzwa ( kureva, vanhu vazhinji vanobvumirana kuti mari yacho yakakura).
Kudzokorora kudya zvikamu zvinoratidzira dambudziko rinosangana nechikumbaridzo chekudya chirwere chekutsvaga; Kusiyana neizvi, asi kudzokorora manzwiro ekudya kudya zvikamu zvingave zvichikuvadza munhu, uye zvakakodzera kutarisirwa, zvingave zvisingarevi kuratidza chinetso chekudya chinogona kuongororwa. Kana kudya kwepfungwa kuchiitika munharaunda yehutano hwekuzvidya mwoyo (zvakadai sehuwandu hwehutano hwepfungwa ) kana dambudziko repfungwa (sekudai kuora mwoyo), zvinogona kuvandudza nekurapwa kwemamiriro iwayo.
Pane zvirwere zviviri zvekudya zvinoratidzwa ne-binge kudya zvikamu: binge kudya chirwere uye bulimia nervosa . Muzvakaitika kare, kubata zvokudya kunowanikwa kamwe chete pavhiki kwemwedzi inoverengeka uye pasina mabasa ekubhadhara kuitira kubvisa koriji inodywa. Ne bulimia nervosa, binge kudya inowanzo kuteverwa nemhando yekunatswa kwemaitiro. Ikoko kune tsvakurudzo inotsigira kuwirirana pakati pekunetseka kwemashoko ehurumende uye kutanga kwezvokudya zvakanyanya kune vanhu vane marudzi ose ezvinetso zvekudya.
Zvishoma zvinonyatsozivikanwa pamusoro pekubatana pakati pekuzvidya mwoyo nekudyisa kudya kudarika mafungiro uye kudya kudya. Imwe nyanzvi pamusoro pehukama pakati pezvipo zviviri izvo vanhu vane hukama hwepamusoro pakuzvidya mwoyo vanodya senzira yekudzivisa. Izvi zvinogona kunge zviri mamiriro ekudya kwepfungwa pamwe chete. Kutsvakurudza kwakaratidzawo kuti vamwe vanhu vanoderedza kuzvidya mwoyo mushure mekudya. Kushungurudzika kwepfungwa kunogona kuwirirana nekushaya binge kudya chirwere, nehupenyu hwehuwandu hwehupenyu hwe 37%. Kazhinji, kushungurudzika kwepfungwa kunotanga kutanga kwechirwere chekudya.
Kuongorora Kudya Kwako
Kuti uone kana kana kusagadzikana mupfungwa kunetso kwauri, funga mhinduro dzako kune zvinotevera:
- Kangani kuti ndidye kana ndisina nzara? Panguva idzodzo, ndiri kudya kuti ndinyarare here kana kusava nehanya nemanzwiro asina kunaka?
- Ndinowanzodya here kuti ndipe chimwe chinhu chandinofanira kuita kana ndaneta?
- Ndezvipi zvinowanzoitika kwandiri kuti ndidye zvekudya apo ini ndiri kudya nevamwe vanhu nokuti ndinonzwa ndine shungu pamusoro pekubatana nehurukuro kana kutongwa, kana nokuti ini zvimwe ndinonzwa kuzvidya mwoyo kana zvakaipa pamusoro pangu?
- Kuwanda kwangu kunorema zvakadini munguva dzekutambudzika kwakanyanya uye kusagadzikana kushushikana manzwiro? Iko kuchinja kwekuyera kunowedzera here? Uye kana zvakadaro, kuwedzera kwakakura sei?
- Chokwadi kana nhema
- Pandinodzokera kumusha kubva kure, zuva rinotambudza kubasa, chinhu chekutanga chandinoita ndechokuzarura firiji, friji, kana kuti paturi.
- Kana ndiri kunetseka nevana vangu, ndinogona kudya zvimwe kana "kuzvibata" ini kune zvokudya zvandinoda.
- Ndingada kudya kana ndichitsamwira mumwe wangu pane kutaura pamusoro pekurwa naye, saka ndizvo zvandinowanzoita.
- Kana ndiri kunetseka, ndinoda kudya ndoga (kureva, kure nevamwe) kusvikira ndanzwa zviri nani.
Kana mhinduro dzako kune dzakawanda dzemibvunzo / zvinyorwa pamusoro apa zvinoratidza kuti iwe hauna kukanganisa kudya kwepfungwa nguva dzose, saka zvakakosha kuita zvishoma kuzviongorora sezvaunopedza vhiki kuitira kuti uone zviri nani mamiriro acho ezvinhu. Verenga zvakawanda pamusoro pezvinyorwa zvekuchengeta gwaro rezvokudya , uye dzidza nezvemamwe mapurogramu e-smartphone anogona kuita kuti nzira yako ive nyore.
Mazano ekurapa Emotional Eating
Kana kuzviongorora kwako kuchiratidza kuti iwe uri kuita zvakawanda kudarika chikamu chako chekudya mukupindura manzwiro, pane nzira dzakawanda dzaungatanga kushanda pakuchinja chiito ichi.
1. Ziva zvaunofunga. Shandisa diary yezvokudya (kufanana nehogi yezvokudya inotsanangurwa pamusoro) kuti uone kuti iwe unofungidzira chii chinokonzera kupedza kwemavhiki mashoma. Tora nguva yekuongorora maitiro amunoona, uye dambudziko-kugadzirisa zvakakodzera. Somuenzaniso, kana iwe ukacherechedza kuti unowanzodya nekuda kwehasha pakusangana kwemhuri kana mumwe munhu ataura chimwe chinhu chinokugumbura kwauri, uya nemararamiro emutambo usati washanyira kumba. Dzorera mumwe wako kuti akweretere nzeve kana iwe uchida kutaurira kushungurudzika kwako, kana kugadzirira zvaungataura kumunhu wako wemhuri (kana kuti kunyange kungofunga iwe pachako) izvo zvingakubatsira kuti unzwe zviri nani.
2. Tsvaga zvimwe zvivako zvemashoko asina kunaka anokonzera kudya. Kana ukangoita izvi, iwe unogona kuita zvekutaura kana kudzikisa mafungiro iwayo nenzira dzakanaka. Kudzidzira muviri kunogona, somuenzaniso, kupa rusununguko kubva kunetseka uye kuwedzera kwekunzwa mafungiro. Kunyaradza kupfurikidza basa kunogona kutora kupera kwehasha kana kushungurudzika. Kukurukurirana nevamwe, kushandiswa kwemashoko evanhu, kana kuita zvinhu zvepfungwa (kufanana ne-crossword puzzles kana kuronga rwendo) zvinogona kukurira kusurukirwa.
3. Gamuchira kuti mafungiro asina kunaka achabuda. Hazvina musoro kufunga kuti mafungiro akanaka achaita kuti iwe unzwe mafungiro ako. Dzidza kutarisira uye kugamuchira manzwiro ako akaipa, uye tanga kuziva kuziva zvaungareva. Kuita kuti manzwiro ako awedzere kushivirira, dzidza kuti ungasimuka sei pamanzwiro enhema uye kuzvidzora, uye kuti ungaita sei nzvimbo pakati pako nekutenda kunopfuurira kunetseka kwakanyanya.
4. Chengetedza kudya nguva dzose. Sekuedza sezvinogona kunge kuri kutamba kudya kwemasikati mushure memasikati ekudengenyeka mupfungwa, izvi chaizvoizvo zvinogona kukuisa pangozi yekuwedzera kudya kwekudya. Pane kudaro, zvipira kudya zvokudya zvitatu uye zvishoma zvekudya zvezuva rimwe chete, kwete. Iwe unogona kusarudza kuva ne "zviduku" kana "lighter" kudya shure kwechiitiko chekufungisisa kwepfungwa kana uchida, asi tarisa kune zvakakanganiswa izvi zvine chokuita nekudya kwako kwezvasara zvezuva iro.
5. Ivai nemwoyo murefu. Kana ukacherechedza manzwiro ekudya kudya kwekudya achiuya, edza kuongorora simba rekuda kwemaminitsi mashomanana ... uye mushure memaminetsi mashomanana zvakare, zvichida mushure mokunge mushure mokuita basa (kusadya). Mira kwenguva yakakwana uye iwe unogona kuona chido chekuda uye zvino udzike, zvose pasina iwe uchiita mazviri. Iva nemwoyo murefu iwe pachako nenzira iyi zvakare nokuti iri basa rakaoma uye richazotora.
Sezvaunoshandisa mazano aya, cherechedzawo nezvebasa rakanaka rinotamba iwe mukudya kwako. Edzai kuumba yega yega-mupiro wemarongerwo ehurumende iwe pachako mubhodhi - izvi zvichabatsira kutora 'kubva patafura,' sekutaura, senzira yekuzorodza kana kuzvibata. Pane kudaro, regai zvokudya zvive nezvokudya.
Kuti Uwane Mamwe Mamwe ...
Kana uri kutambudzika kuchinja tsika yako yekudya uri wega, saka ndiyo nguva yekuwana rubatsiro kubva kunze. Zvichienderana nemamiriro ako ezvinhu, izvi zvinogona kusanganisira kurapwa kwechinetso chekuzvidya mwoyo kana chepfungwa, kana kuongorora dambudziko rako rekudya nechirwere chekudya chirwere (zvichida chiremba chepfungwa, chiremba wepfungwa, chiremba, kana chiremba wekuchengeta vana).
Kuti uwane chiremba anokwanisa, chengetedza hurongwa hwekutsvaga huri kusanganisira Psychology Today, The Association for Behavioral and Cognitive Therapies, The Anxiety and Depression Association Association, kana Academy for Eating Disorders. Chiremba wako mukuru wekuchirapa angabatsira mukupa kutumira kwekuongorora kwepfungwa uye pamwe nemari yekunzvimbo yekubhadhara mari shoma.
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