Ngezinye izikhathi uma sizizwa sidabukile noma sicindezelekile, sifuna induduzo ngokudla, akunjalo? Mhlawumbe sidla okuthile okufana nephakethe lama-chips noma i-ayisikhilimu. Ngezinye izikhathi, sicindezelekile kangangokuthi asikwazi ngisho nokucabanga ngokudla. Lokhu kuvamile. Kodwa uma lesi simo siqhubeka, okungukuthi, ngesimo esifana nokucindezeleka kwezokwelapha, singaba nomthelela omkhulu esisindweni somzimba wakho, okubangela ukuthi ukhuluphale noma wehlise isisindo esiningi.
Buyini ubudlelwano phakathi kokucindezeleka kanye nesisindo somzimba?
Kalula nje, kokubili ukucindezeleka kanye nokukhuluphala kungathonywa izici zomphakathi, ezemvelo, kanye nezakhi zofuzo. Cabanga ngomuntu onezinkinga zezimali, noma umuntu obe nezinkinga eziningi kusukela ebuntwaneni. Basengozini enkulu yokuthola ukucindezeleka kanye nokukhuluphala ngokweqile.
Kuyafana nendawo esihlala kuyo. Uma nje kuphela okufanele sikudle ukudla okusheshayo neziphuzo ezinoshukela, futhi uma izitolo zezithelo nemifino zikude, kunzima ukudla okunempilo, akunjalo? Izici zemvelo ezinjengalezi nazo ziyakuthinta lokhu.
Lobu budlelwano bufana nommese osika izinhlangothi zombili.
- Abantu abanesifo sokucindezeleka banamathuba amaningi okukhuluphala ngokweqile.
- Abantu abakhuluphele ngokweqile basengozini enkulu yokuthola ukucindezeleka.
Lokhu kufana nokubuza ukuthi, "Yikuphi okufike kuqala, inkukhu noma iqanda?" Ososayensi basazama ukuthola inethiwekhi eyinkimbinkimbi yezinto ezibangela lobu budlelwano.
Nakuba kungase kubonakale kulula, "Uma ucindezelekile, awuzizwa sengathi ufuna ukuzivocavoca, udla kakhulu, yingakho ukhuluphala," indaba iyinkimbinkimbi kakhulu. Nakuba kukhona iqiniso kuleyo ndaba, ayichazi ngokugcwele ukuthi kwenzekani ngempela.
Kungani lokhu kwenzeka? Ake sibheke ngokujulile.
Izinguquko eziningana ezenzeka emzimbeni nasebuchosheni bethu ngenxa yokucindezeleka zithinta ngqo lokhu.
Ukulahlekelwa injabulo nokwaneliseka - Anhedonia
Esinye sezimpawu eziyinhloko zokucindezeleka ukulahlekelwa injabulo nokwaneliseka ezintweni ezazijabulisa. Kwezokwelapha, lokhu sikubiza ngokuthi 'i-anhedonia' . Kalula nje, uhlelo lomvuzo ebuchosheni bethu luyaphazamiseka.
Cabanga udla ukudla okumnandi. Ukunambitheka kokudla kuzwakala olimini, kodwa injabulo ekunikezayo icutshungulwa ebuchosheni. Ngakho-ke lapho lolu hlelo lomvuzo luphazamiseka, ukudla akukuniki injabulo nokwaneliseka okufanele ukuthole kukho. Okwenzekayo ukuthi uqala ukudla kakhulu ukuze uthole leyo njabulo elahlekile. Lokhu kufana nomlutha wokudla, futhi ungaba nezifiso ezimbi ongakwazi ukuzilawula.
Izinkinga Zokulawula Umfutho
Izifundo zikhombisile ukuthi ukucindezeleka kunganciphisa nekhono lethu lokulawula izifiso zethu. Lokhu kungaholela ekudleni ngokweqile , okuwukudla ukudla okuningi ngesikhathi esisodwa, kanye ne-bulimia., okusho ukuthi kungaholela ezinkingeni zokudla njengokudla ngokweqile.
Ithonya lama-hormone
I-hormone yokucindezeleka 'i-Cortisol' emizimbeni yethu nayo ihilelekile kulokhu. Nakuba ekuqaleni ukucindezeleka kubangela ukulahlekelwa yisifiso sokudla, ukucindezeleka isikhathi eside kubangela ukuthi le hormone ikhishwe ngokweqile, okubangela amazinga kashukela egazini ehle. Lokhu kungaholela ekufiseni ukudla okumnandi namafutha. Lesi simo sihlotshaniswa nokumelana ne-insulin kanye nokukhuluphala.
Ngezinye izikhathi, lapho ukucindezeleka kukubi kakhulu, kungavela ukuphazamiseka kwengqondo, njengokuthi "Angifanele ukudla." Lokhu kungaholela esifisweni sokugwema ngamabomu ukudla. Lesi isibonakaliso esibaluleke kakhulu sokuthi lesi sifo sisesigabeni esibucayi.
| Indlela ukucindezeleka okuthinta ngayo isisindo | Indlela isisindo esiningi esithinta ngayo ukucindezeleka |
|---|---|
| Ukushintsha kwesifiso sokudla: Abanye abantu bazizwa belambile kakhulu (ikakhulukazi ukudla okunoshukela/oyela), kanti abanye bazizwa belahlekelwa yisifiso sokudla. | Ukuzethemba okuphansi: Ukuzizwa unamahloni ngokubukeka komzimba wakho, ukuzizwa ucindezelekile ngenxa yokuzihlukanisa nabantu. |
| Ukulahlekelwa amandla: Ukukhathala okukhulu okubangelwa ukucindezeleka kungaholela ekulahlekelweni yisithakazelo sokuzivocavoca noma ukuba matasa. | Ubunzima bomzimba: Ukugwema imisebenzi kanye nokuzihlukanisa ngenxa yezinto ezifana nobuhlungu bamalunga kanye nobunzima bokuphefumula okubangelwa ukukhuluphala. |
| Izinkinga zokulala: Ukungalali kahle kuphazamisa ukusebenza kwama-hormone alawula isisindo. | Ingcindezi yomphakathi: Ukugxekwa nokubandlululwa ngabanye ngesisindo kwandisa ukucindezeleka kwengqondo. |
Ungawuqeda kanjani lobo budlelwano?
Into ebaluleke kakhulu ukuqonda ukuthi ayikho ikhambi "elilingana nosayizi owodwa" kulokhu. Izimpawu zakho zingase zihluke kakhulu kwezomunye umuntu. Ngakho uhlelo lokwelapha ludinga ukwenziwa ngendlela eqondene nawe ngqo.
Into engcono kakhulu nephephile ongayenza ukukhuluma nodokotela wakho ngalokhu. Uyakwazi kangcono futhi uzokwazi ukuqhamuka nohlelo lokwelashwa olufanele wena.
Kubalulekile ukwelapha kokubili izinkinga zokucindezeleka kanye nesisindo ngesikhathi esisodwa, njengoba lokhu kuthintana ngokusobala. Uhlelo lokwelapha luvame ukugxila kulokhu okulandelayo:
- Ukulala kahle: Into yokuqala okufanele uyihlole ukuthi ulala ngokwanele yini. Kubaluleke kakhulu ukusungula iphethini yokulala. Uma kudingeka, udokotela angase akunike imithi yalokhu.
- Ukudla Okunempilo: Kubalulekile ukudla ukudla okunempilo nokulinganiselayo.
- Umsebenzi womzimba: " Asisho ukuthi gijima ama-marathon , kodwa uhlobo oluthile lomsebenzi womzimba lubalulekile," kusho ochwepheshe. Ngisho nokuya emsebenzini, esikoleni, noma ukwenza umsebenzi wokuzithandela kungasiza ekwelashweni. Abantu abakhuthele banemiphumela yokwelashwa engcono kakhulu.
Akukho lutho olungcono ngokushesha ngalokhu, kodwa ngocwaningo olusha kulo mkhakha, singathemba ukwelashwa okungcono, okusekelwe ebufakazini esikhathini esizayo.
Umlayezo Wokuya Nawe Ekhaya
- Kukhona ubudlelwano obuqinile, obuhambisanayo phakathi kokucindezeleka kanye nesisindo somzimba.
- Ukudabuka kungandisa noma kunciphise isifiso sakho sokudla. Lokhu kungenxa yezinguquko zamakhemikhali ebuchosheni kanye nethonya lamahomoni, futhi akulona iphutha lakho noma ubuthakathaka bakho.
- Akukho ikhambi elilodwa kulokhu. Ukwelashwa kudinga ukwenziwa ngendlela evumelana nawe.
- Uma unalezi zimpawu, ungahlupheki wedwa futhi nakanjani ubone udokotela ukuze akunike iseluleko. Lelo usizo olukhulu kakhulu ongalwenza wena.
- Ukulala kahle, ukudla okunempilo, kanye nokusebenza ngokomzimba ngangokunokwenzeka kungaletha impumuzo enkulu namandla okwelashwa.
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