Ingabe ngezinye izikhathi uvuka phakathi kobusuku uzizwa ulambile ngemva kokudla isidlo sakusihlwa? Ingabe unomkhuba wokuya ekhishini udle okuthile, ikakhulukazi into emnandi noma into efana nebhisikidi, ngaphambi kokuba ulale futhi? Kungase kube yinto evamile ukwenza lokhu ngezikhathi ezithile. Kodwa uma lokhu kwenzeka izinsuku eziningana ngesonto, izikhathi eziningana ebusuku, akulula njengoba sicabanga. Lokhu kungaba yisimo sempilo.
Kalula nje, iyini i-Night Eating Syndrome (NES)?
I-Night Eating Syndrome (NES) yilapho uvuka kaningi phakathi nobusuku ukuze udle. Kulesi simo, udla ingxenye enkulu yokudla kwakho kwansuku zonke, ngaphezu kwengxenye yesine, ngemva kwesidlo sakusihlwa nangaphambi kokudla kwasekuseni ngosuku olulandelayo.
Lokhu akusikho ukudla okulula ngezikhathi ezithile ebusuku uma ulambile. Lona umkhuba owenzeka izinsuku eziningana ngesonto, ngezinye izikhathi izikhathi eziningana ebusuku. I-Night Eating Syndrome (NES) empeleni iyinhlanganisela yesifo sokudla kanye nesifo sokulala (ukungalali) .
Uma unalesi simo, ungase ungakwazi ukulala ebusuku. Kungase kuzwakale sengathi umzimba wakho uzama ukukuvusa futhi ukukwenze udle. Ungase uzizwe unesifiso esinamandla sokudla, ikakhulukazi ukudla okumnandi nokudla okunama-carbohydrate amaningi. Abanye abantu banomuzwa wokuthi uma ungadli ngokwanele, ngeke ukwazi ukulala futhi. Ngenxa yalokho, lapho uvuka ngakusasa ekuseni, uzizwa ukhathele futhi awunaso isifiso sokudla kwasekuseni. Lokhu kungaba nomthelela omkhulu emisebenzini yakho yansuku zonke, emsebenzini, nasezifundweni.
Into ebalulekile ukuthi, lokhu akuyona into eyenzeka ngaphandle kwamandla akho. Uqaphela kakhulu ukuvuka ebusuku udle, futhi uyakhumbula ngosuku olulandelayo.
Yiziphi izimpawu eziyinhloko zalesi simo?
Kunezimpawu eziningana ongase uzibone uma une-Night Eating Syndrome (NES). Ake sibheke ukuthi ziyini.
| Isibonakaliso | Incazelo ngakho |
|---|---|
| Ukuvuka phakathi kobusuku ukuze udle | Ukuvuka ukuze udle izinsuku ezingaphezu kwezine ngesonto, izikhathi eziningana ebusuku. |
| Ukudla okwengeziwe ebusuku | Ngaphezu kwama-25% okudla okuphelele ngosuku kudliwa ngemva kwesidlo sakusihlwa nangaphambi kokudla kwasekuseni. |
| Ukufisa ukudla okukhethekile | Kukhona isifiso esinamandla sokudla ukudla okunama-calorie amaningi, ama-carbohydrate, noma ushukela (isib. ilayisi, isinkwa, amabhisikidi, ushokoledi) ebusuku. |
| Akukho sifiso sokudla kwasekuseni. | Angifuni ukudla ekuseni. Ngezinye izikhathi angidli lutho kuze kube semini. |
| Ukungakhululeki emini | Ukungalali ngokwanele ebusuku kungabangela imizwa yokukhathala, ukozela, kanye nokungakwazi ukwenza imisebenzi kahle emini. |
Ngaphezu kwalezi zimpawu zomzimba, ungase ube nezimpawu ezithile zengqondo. Isibonelo:
- Ukuzizwa unamahloni: Ukuzizwa sengathi awunawo amandla okulawula ukudla kwakho kungaholela ehlazweni.
- Ukukhathazeka: Ungase uzizwe ukhathazekile ngoba wesaba ukuthi kuzokwenzekani ebusuku nokuthi kuzomele uvuke udle futhi.
- Ukucindezeleka: Lesi simo singabangela ukukhungatheka nokudabuka ngempilo.
- Ukukhathala okukhulu: Ukuzizwa ukhathele njalo.
Kungani lokhu kwenzeka kithi? Yiziphi izizathu zalokhu?
Odokotela abakayazi imbangela eqondile yalokhu. Kodwa izifundo ziphakamisa ukuthi imbangela eyinhloko izinguquko esimisweni somzimba wethu sokusebenza kwe-circadian . Kalula nje, leli "iwashi" lemvelo lemizimba yethu. Lilawula ukuthi silala nini, sivuka nini, futhi sizizwa silembile nini.
Umuntu one-NES unewashi lebhayoloji elingasebenzi kahle. Ama-hormone akusiza uzizwe ulambile futhi uhlale uphapheme emini aqala ukukhishwa ebusuku. Yingakho uvuka ulambile ebusuku.
Kunezinye izici eziningana ezingathinta lokhu:
- Izakhi zofuzo: Uma othile emndenini wakho eke waba nalesi simo, ungase ube nethuba elikhulu lokuba naso.
- Ukucindezeleka:Ungase uqaphele ukuthi lezi zimpawu ziya ziba zimbi kakhulu uma ungaphansi kokucindezeleka okukhulu.
- Indlela yokudla emini: Uma ungatholi inani elifanele lamakhalori emini, uzolamba ebusuku futhi uzolingeka ukuba udle.
Yiziphi izinkinga ezingaba khona ngenxa yalesi simo?
Inkinga enkulu ephakama ngenxa yokudla amakhalori amaningi ebusuku ukukhuluphala ngokweqile okungadingekile (ukukhuluphala ngokweqile) . Lokhu kukhuluphala ngokweqile kungaholela kwezinye izinkinga eziningi zempilo.
- Isifo sikashukela
- Umfutho wegazi ophakeme
- Isifo senhliziyo
Ngakho-ke, akuwona umqondo omuhle ukukuchitha lokhu njengomkhuba wokudla ebusuku kakhulu.
Udokotela uselapha kanjani lesi simo?
Uma unalezi zimpawu, kufanele nakanjani ubonane nodokotela. Uzokuhlola futhi akubuze ngezimpawu zakho, ukuthi uvuka kangaki ebusuku, ukuthi udlani, kanye nesimo sakho sengqondo. Ungase ucelwe ukuthi ugcine "idayari yokulala." Lokhu kusho ukubhala phansi izikhathi olala ngazo, ovuka ngazo, nodla ngazo ebusuku.
Kunganconywa ukwelashwa okukodwa noma okuhlanganisiwe.
- Ukwelashwa Kokuziphatha Kokuqonda (i-CBT): Lokhu kuyindlela yokwelapha yokukhuluma ekusiza ukuthi ubone ukuziphatha kwakho okubi, ukushintshe, futhi uthuthukise imikhuba enempilo.
- Imithi yokuvimbela ukucindezeleka: Imithi efana ne -Selective Serotonin Reuptake Inhibitors (SSRIs) ingasiza ekulawuleni isimo sakho sengqondo kanye nemizwa yakho. Lokhu kufanele kuthathwe kuphela ngaphansi kweseluleko sikadokotela.
- Ukuphumula Kwemisipha Okuqhubekayo (PMR): Lena indlela enhle yokuphumula imisipha emzimbeni wakho ngamunye ngamunye, ukunciphisa ukucindezeleka nokukusiza ukulungiselela ukulala.
- Ukwelashwa okulula (i-phototherapy): Le ndlela ivuselela kabusha isigqi somzimba wakho esiphazamisekile, ikusize uzizwe ulele ebusuku futhi uqabulekile emini.
- I-Melatonin: Lena yi-hormone elawula ukulala kwethu nokuvuka kwethu. Udokotela wakho angase akuncome ukuthi uthathe isithasiselo se-melatonin.
- Izinhlelo Zokulawula Isisindo: Inikeza izeluleko zokudla ukudla okunempilo emini kanye nendlela yokulawula isisindo somzimba.
Yini esingayenza ukuze sivimbele lo mkhuba?
Ngaphezu kokwelashwa, ukwenza izinguquko ezincane ezimbalwa endleleni yakho yokuphila nakho kungakunikeza impumuzo enkulu.
- Khetha ukudla okunempilo:Qiniseka ukuthi ugcina ukudla okunomsoco kuphela ekhaya. Gwema ukuletha ukudla okunamafutha amaningi noshukela endlini. Lokhu kuzonciphisa isilingo sokukudla ebusuku.
- Yakha imikhuba emihle yokulala: Gcina ikamelo lakho lokulala lisezingeni lokushisa elifanele. Zijwayeze ukulala nokuvuka ngesikhathi esifanayo nsuku zonke. Gwema ukuphuza ikhofi, ukusebenzisa ifoni yakho, noma ukubuka i-TV ngaphambi kokulala.
- Nakekela impilo yakho yengqondo: Lawula ukucindezeleka ngezinto ezifana nokuzindla kanye nokuzivocavoca ngokuphefumula okujulile. Uma uzizwa udangele noma ukhathazekile, khuluma nodokotela wakho ngakho.
- Hlala umatasa emini: Ukuzivocavoca emini kungakusiza ukuthi ulale kahle ebusuku futhi kugcine isimo sakho sengqondo siphilile.
Ingabe ngidinga ukubona udokotela?
Yebo, impela. Uma unezinye zezimpawu ezishiwo kulesi sihloko, isinyathelo sokuqala ukubona udokotela ukuze akunike iseluleko. Kungabaluleka futhi ukuhlola ukuthi ngabe kukhona yini esinye isizathu esingokomzimba sokuthi kungani uvuka ebusuku.
Ungakhohlwa ukubuza lezi zinto uma ubona udokotela wakho:
* Yini ebangela lezi zimpawu?
* Iyiphi indlela yokwelapha oyincomayo?
* Ingabe kufanele ngibone uchwepheshe wezempilo yengqondo?
* Ingabe ikhona imiphumela emibi yokwelashwa?
* Yiziphi izinguquko engingazithatha empilweni yami yansuku zonke ukuze ngithuthukise ubuthongo bami?
I-Night Eating Syndrome yisimo esingaba nomthelela omkhulu empilweni yakho nasempilweni yakho. Kuvamile ukuzizwa ukhathele futhi ukhungathekile uma ulahlekelwa ubuthongo ebusuku futhi ungakwazi ukulawula ukudla kwakho. Kodwa khumbula, kunezindlela zokwelapha ezisebenzayo zalokhu.
Umlayezo Wokuya Nawe Ekhaya
- I-Night Eating Syndrome (NES) akuyona nje umkhuba omubi, iyisimo sangempela sezokwelapha esidinga ukwelashwa.
- Lokhu kuthinta kokubili izindlela zakho zokulala kanye nezindlela zakho zokudla.
- Lesi simo singaholela ezinkingeni ezinkulu njengokukhuluphala ngokweqile, isifo sikashukela kanye nesifo senhliziyo.
- Ungabi namahloni noma uzame ukufihla, khuluma nodokotela omethembayo ngakho. Kunezindlela zokwelapha ezisebenzayo ezingakusiza.
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