Ngaba nawe unesiko lokuvuka ebusuku ukuze utye? Masithethe ngeNight Eating Syndrome (NES)!

Ngaba ngamanye amaxesha uvuka phakathi kobusuku ulambile emva kokutya isidlo sangokuhlwa? Ngaba ukhe uye ekhitshini utye into ethile, ingakumbi into emnandi okanye into efana nebhisikithi, ngaphambi kokuba ulale kwakhona? Kusenokuba yinto eqhelekileyo ukwenza oku ngamanye amaxesha. Kodwa ukuba oku kwenzeka iintsuku ezininzi ngeveki, amaxesha amaninzi ebusuku, akulula njengoko sicinga. Oku kusenokuba yimeko yempilo.

Ngamafutshane, yintoni i-Night Eating Syndrome (NES)?

Isifo sokutya ebusuku (NES) kuxa uvuka amaxesha amaninzi phakathi kobusuku ukuze utye. Kwimeko enjalo, utya uninzi lokutya kwakho kwemihla ngemihla, ngaphezu kwekota, emva kwesidlo sangokuhlwa nangaphambi kwesidlo sakusasa ngosuku olulandelayo.

Oku akusiyonto nje yokutya nje ebusuku xa ulambile. Lo ngumkhwa owenzeka iintsuku ezininzi ngeveki, ngamanye amaxesha amaxesha amaninzi ebusuku. I-Night Eating Syndrome (NES) yindibaniselwano yengxaki yokutya kunye nengxaki yokungalali (ukungalali) .

Ukuba unale meko, usenokungakwazi ukulala ebusuku. Kusenokuvakala ngathi umzimba wakho uzama ukukuvusa ukuze utye. Usenokuziva unomnqweno omkhulu wokutya, ingakumbi ukutya okunencasa kunye nokutya okune-carbohydrate eninzi. Abanye abantu bavakalelwa kukuba ukuba awutyi ngokwaneleyo, awuyi kukwazi ukulala kwakhona. Ngenxa yoko, xa uvuka kusasa, uziva udiniwe kwaye ungenamnqweno wokutya isidlo sakusasa. Oku kunokuba nefuthe elikhulu kwimisebenzi yakho yemihla ngemihla, emsebenzini, nakwizifundo.

Ziziphi iimpawu eziphambili zale meko?

Kukho iimpawu ezininzi onokuzibona xa uneNight Eating Syndrome (NES). Makhe sijonge ukuba zeziphi.

Ukongeza kwezi mpawu zomzimba, usenokuba nezinye iimpawu zengqondo. Umzekelo:

• Ukuziva uneentloni: Ukuziva ngathi awunalawulo kwindlela otya ngayo kunokukhokelela ekubeni uneentloni.
• Ixhala: Usenokuziva uxhalabile kuba woyika into eza kwenzeka ebusuku nokuba kuya kufuneka uvuke utye kwakhona na.
• Uxinzelelo: Le meko inokubangela ukukhungatheka kunye nosizi ngobomi.
• Ukudinwa kakhulu: Ukuhlala uziva udiniwe.

Kutheni oku kusenzeka kuthi? Zithini izizathu zoku?

Oogqirha abakayazi imbangela echanekileyo yoku. Kodwa izifundo zibonisa ukuba imbangela ephambili kukutshintsha kwendlela umzimba wethu osebenza ngayo . Ngamafutshane, le "yiwotshi" yendalo yomzimba wethu. Ilawula ixesha esilala ngalo, esivuka ngalo, nesalambileyo.

Umntu one-NES unewotshi yebhayoloji engasebenzi kakuhle. Iihomoni ezikunceda uzive ulambile kwaye uhlale uphaphile emini ziqala ukukhutshwa ebusuku. Yiyo loo nto uvuka ulambile ebusuku.

Kukho ezinye izinto ezininzi ezinokuchaphazela oku:

• I-genetics: Ukuba kukho umntu kusapho lwakho okhe waba nale meko, nawe unokuba nethuba elikhulu lokuba nayo.
• Uxinzelelo:Ungaphawula ukuba ezi mpawu ziya zisiba mbi xa uphantsi koxinzelelo olukhulu.
• Indlela yokutya emini: Ukuba awufumani umlinganiselo ofanelekileyo weekhalori emini, uya kulamba ebusuku kwaye uya kuhendeka ukuba utye.

Ziziphi iingxaki ezinokwenzeka ngenxa yale meko?

Eyona ngxaki inkulu ebangelwa kukutya iikhalori ezininzi ebusuku kukunyuka kwesisindo ngokungeyomfuneko (ukutyeba kakhulu) . Oku kutyeba kakhulu kunokukhokelela kwezinye iingxaki ezininzi zempilo.

• Isifo seswekile
• Igazi elonyukayo
• Isifo sentliziyo

Ngoko ke, ayilocebo lilungileyo ukulikhupha engqondweni njengento nje yokutya ebusuku.

Ugqirha uyinyanga njani le meko?

Ukuba unale mpawu, ngokuqinisekileyo kuya kufuneka ubone ugqirha. Uza kukuhlola aze akubuze ngeempawu zakho, ukuba uvuka kangaphi ebusuku, ukuba utya ntoni, kunye nesimo sakho sengqondo. Usenokucelwa ukuba ugcine "idayari yokulala." Oku kuthetha ukubhala phantsi amaxesha oya kulala, ovuka ngawo, nowatya ngawo ebusuku.

Kungacetyiswa unyango olunye okanye indibaniselwano.

• Unyango Lokuziphatha Oluqondayo (i-CBT): Olu luhlobo lonyango lokuthetha olukunceda uchonge iindlela zakho zokuziphatha ezimbi, uzitshintshe, kwaye uphuhlise imikhwa enempilo.
• Amayeza okudakumba: Amayeza anjengeSelective Serotonin Reuptake Inhibitors (SSRIs) anokunceda ukulawula imo yakho kunye neemvakalelo zakho. La mayeza kufuneka athathwe kuphela phantsi kwengcebiso kagqirha.
• Ukuphumza Izihlunu Okuqhubekekayo (PMR): Le yindlela entle yokuphumza izihlunu emzimbeni wakho nganye nganye, ukunciphisa uxinzelelo kunye nokukunceda ulungiselele ukulala.
• Unyango olukhanyayo (phototherapy): Le ndlela ibuyisela kwakhona isigqi somzimba wakho esiphazamisekileyo, ikunceda uzive ulele ebusuku kwaye uhlaziyekile emini.
• IMelatonin: Le yihormone elawula ukulala kwethu nokuvuka kwethu. Ugqirha wakho unokucebisa ukuba uthathe isongezelelo semelatonin.
• Iinkqubo zoLawulo loBunzima: Inika iingcebiso malunga nendlela yokutya ukutya okunempilo emini kunye nendlela yokulawula ubunzima bomzimba.

Singenza ntoni ukuthintela lo mkhwa?

Ukongeza kunyango, ukwenza utshintsho oluncinci kwindlela ophila ngayo kunokukunceda kakhulu.

• Khetha ukutya okunempilo:Qiniseka ukuba ugcina ukutya okunesondlo kuphela ekhaya. Kuphephe ukuzisa ukutya okunamafutha amaninzi kunye neswekile endlwini. Oku kuya kunciphisa isilingo sokukutya ebusuku.
• Zimisele imikhwa emihle yokulala: Gcina igumbi lakho lokulala likwiqondo lobushushu elifanelekileyo. Ziqhelise ukuya kulala nokuvuka ngexesha elifanayo yonke imihla. Kuphephe ukusela ikofu, ukusebenzisa ifowuni yakho, okanye ukubukela iTV ngaphambi kokuba ulale.
• Nyamekela impilo yakho yengqondo: Lawula uxinzelelo ngezinto ezifana nokucamngca kunye nokuzilolonga ngokuphefumla nzulu. Ukuba uziva ulusizi okanye uxhalabile, thetha nogqirha wakho ngaloo nto.
• Hlala ukhuthele emini: Ukuzilolonga emini kunokukunceda ulale kakuhle ebusuku kwaye uhlale uphaphile.

Ngaba kufuneka ndibone ugqirha?

Ewe, ngokuqinisekileyo. Ukuba unayo nayiphi na kwezi mpawu zikhankanyiweyo kweli nqaku, inyathelo lokuqala kukubona ugqirha ukuze akunike ingcebiso. Kungabalulekile nokujonga ukuba kukho esinye isizathu esibangela ukuba uvuke ebusuku.

I-Night Eating Syndrome yimeko enokuba nefuthe elikhulu kwimpilo yakho nakubomi bakho. Kuqhelekile ukuziva udiniwe kwaye uphoxekile xa ulahlekelwa bubuthongo ebusuku kwaye ungakwazi ukulawula ukutya kwakho. Kodwa khumbula, kukho unyango olusebenzayo loku.