Ngamanye amaxesha xa siziva sidakumbile okanye sixinezelekile, sifuna intuthuzelo ngokutya, akunjalo? Mhlawumbi sitya into efana nepakethi yeetships okanye i-ayisikhrim. Ngamanye amaxesha, sixinezelekile kangangokuba asikwazi nokucinga ngokutya. Oku kuqhelekile. Kodwa ukuba le meko iyaqhubeka, oko kukuthi, kwimeko efana nokudakumba, inokuba nefuthe elikhulu kubunzima bomzimba wakho, okubangela ukuba utyebe okanye unciphise umzimba kakhulu.
Luluphi ulwalamano phakathi koxinzelelo kunye nobunzima bomzimba?
Ngamafutshane, zombini ukudakumba kunye nokwanda kobunzima kunokuphenjelelwa zizinto zentlalo, okusingqongileyo, kunye nebhayoloji. Cinga ngomntu oneengxaki zemali, okanye umntu obeneengxaki ezininzi ukususela ebuntwaneni. Basengozini enkulu yokuhlaselwa kukudakumba kunye nokutyeba kakhulu.
Kuyafana nendawo esihlala kuyo. Ukuba konke esikutyayo kukutya okukhawulezayo neziselo ezineswekile, kwaye ukuba iivenkile zeziqhamo nemifuno zikude, kunzima ukutya ngendlela enempilo, akunjalo? Izinto ezingqongileyo ezifana nezi nazo ziyayichaphazela le nto.
Olu lwalamano lufana nemela esika macala omabini.
- Abantu abanesifo soxinzelelo banamathuba amaninzi okutyeba kakhulu.
- Abantu abatyebe kakhulu basengozini enkulu yokuba noxinzelelo.
Oku kufana nokubuza, "Nguwuphi ofike kuqala, yinkukhu okanye liqanda?" Izazinzulu zisazama ukufumanisa uthungelwano oluntsonkothileyo lwezinto ezibangela olu lwalamano.
Nangona kusenokubonakala kulula, "Xa udandathekile, awufuni ukuzilolonga, utya kakhulu, yiyo loo nto utyeba kakhulu," ibali liyinkimbinkimbi kakhulu. Nangona kukho inyaniso ethile kuloo bali, alichazi ngokupheleleyo ukuba kwenzeka ntoni ngokwenene.
Kutheni oku kusenzeka? Makhe sijonge nzulu.
Utshintsho oluninzi olwenzeka emzimbeni nasengqondweni yethu ngenxa yokudakumba luchaphazela ngokuthe ngqo oku.
Ukulahlekelwa lulonwabo nolwaneliseko - Anhedonia
Enye yeempawu eziphambili zokudakumba kukulahlekelwa lulonwabo nolwaneliseko kwizinto ezazikade zimnandi. Kwizonyango, oku sikubiza ngokuba yi -'anhedonia' . Ngamafutshane, inkqubo yomvuzo engqondweni yethu iyaphazamiseka.
Khawuthelekelele usitya isidlo esimnandi. Incasa yokutya ivakala elulwimini, kodwa ulonwabo oluyinikayo lucutshungulwa engqondweni. Ngoko ke xa le nkqubo yomvuzo iphazamisekile, ukutya akukuniki ulonwabo nolwaneliseko ofanele ukulufumana kuko. Okwenzekayo kukuba uqala ukutya ngakumbi nangakumbi ukuze ufumane olo lonwabo lulahlekileyo. Oku kufana nomlutha wokutya, kwaye unokuba neminqweno emibi ongenakukwazi ukuyilawula.
Iingxaki zoLawulo lweeMpembelelo
Izifundo zibonise ukuba ukudakumba kunokunciphisa amandla ethu okulawula iminqweno yethu. Oku kunokukhokelela ekutyeni kakhulu , okuthetha ukutya ukutya okuninzi ngaxeshanye, kunye ne-bulimia., oko kuthetha ukuba kunokukhokelela kwiingxaki zokutya ezifana nokutya kakhulu.
Impembelelo yamahomoni
Ihomoni yoxinzelelo 'iCortisol' emizimbeni yethu nayo ibandakanyeka koku. Nangona ekuqaleni uxinzelelo lubangela ukuphelelwa ngumdla wokutya, uxinzelelo olude lubangela ukuba le homoni ikhutshwe ngokugqithisileyo, nto leyo ebangela ukuba amanqanaba eswekile egazini ehle. Oku kunokukhokelela ekunqweneleni ngamandla ukutya okunencasa namafutha. Le meko ikwanxulunyaniswa nokuxhathisa i-insulin kunye nokutyeba kakhulu.
Ngamanye amaxesha, xa uxinezeleko lunzima kakhulu, kunokuvela ukuphazamiseka kwengqondo, okufana nokuthi "Andifanelekanga ukutya." Oku kunokukhokelela kumnqweno wokungatyi ngabom. Olu luphawu olubaluleke kakhulu lokuba esi sifo sikwinqanaba elibi kakhulu.
| Indlela ukudakumba okuchaphazela ngayo ubunzima | Indlela ubunzima obugqithisileyo obuchaphazela ngayo ukudakumba |
|---|---|
| Utshintsho kwindlela yokutya: Abanye abantu baziva belambile kakhulu (ingakumbi ukutya okunencasa/oyile), ngelixa abanye bephelelwa ngumdla wokutya. | Ukungazithembi: Ukuziva uneentloni ngembonakalo yomzimba wakho, uzive udandathekile ngenxa yokuzihlukanisa nabantu. |
| Ukulahlekelwa ngamandla: Ukudinwa kakhulu okubangelwa kukudandatheka kunokukhokelela ekulahlekelweni ngumdla wokwenza umthambo okanye ukusebenza. | Ubunzima bomzimba: Ukuphepha ukwenza imisebenzi ethile kunye nokuba wedwa ngenxa yezinto ezifana neentlungu zamalungu kunye nobunzima bokuphefumla obubangelwa kukwanda kobunzima. |
| Iingxaki zokulala: Ukungalali kakuhle kuphazamisa ukusebenza kweehomoni ezilawula ubunzima. | Uxinzelelo lwentlalo: Ukugxekwa nokungabandakanywa ngabanye malunga nobunzima kwandisa uxinzelelo lwengqondo. |
Ungawuqhawula njani lo budlelwane?
Eyona nto ibalulekileyo kukuqonda ukuba akukho sisombululo "esifanayo nesifanela wonke umntu" koku. Iimpawu zakho zinokwahluka kakhulu kwezomnye umntu. Ngoko ke isicwangciso sonyango kufuneka senzelwe wena ngqo.
Eyona nto ilungileyo nekhuselekileyo onokuyenza kukuthetha nogqirha wakho ngale nto. Uyakwazi kakuhle kwaye uya kukwazi ukuza nesicwangciso sonyango esilungele wena.
Kubalulekile ukunyanga iingxaki zokudakumba kunye nobunzima ngaxeshanye, njengoko zombini zichaphazela omnye komnye. Isicwangciso sonyango sihlala sigxile koku kulandelayo:
- Ubuthongo obuhle: Into yokuqala ekufuneka uyijonge kukuba ulala ngokwaneleyo na. Kubaluleke kakhulu ukumisela indlela olala ngayo. Ukuba kuyimfuneko, ugqirha angakunika amayeza oku.
- Ukutya Okunempilo: Kubalulekile ukuba nokutya okunesondlo nokulinganiselayo.
- Umsebenzi womzimba: " Asitsho ukubaleka iimarathon , kodwa uhlobo oluthile lomsebenzi womzimba lubalulekile," zitsho iingcali. Nokuba kukuya emsebenzini, ukuya esikolweni, okanye ukwenza umsebenzi wokuzithandela kunokunceda ngonyango. Abantu abakhutheleyo baneziphumo zonyango ezingcono kakhulu.
Akukho nto ilungileyo ngoku, kodwa ngophando olutsha kweli candelo, singathemba unyango olungcono nolusekelwe kubungqina kwixesha elizayo.
Umyalezo Wokuya Ekhaya
- Kukho ubudlelwane obuqinileyo, obufanayo phakathi koxinzelelo kunye nobunzima bomzimba.
- Usizi lunokwandisa okanye lunciphise umnqweno wakho wokutya. Oku kungenxa yotshintsho lweekhemikhali engqondweni kunye nefuthe leehomoni, kwaye akusiyo impazamo okanye ubuthathaka bakho.
- Akukho sisombululo sinye koku. Unyango kufuneka lulungiselelwe wena.
- Ukuba unale mpawu, musa ukubandezeleka wedwa kwaye ngokuqinisekileyo bonana nogqirha ukuze akunike icebiso. Lelo lolona ncedo lukhulu onokulwenza.
- Ukulala kakuhle, ukutya okunempilo, kunye nokusebenza ngokomzimba kangangoko kunokwenzeka kunokubangela isiqabu esikhulu kunye namandla kunyango.
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