I-Night eating syndrome yeyona nto ixhaphakileyo yokutya kunokuba uninzi lukholelwa kwaye ijikelezwe ziintsomi kunye nolwazi olungelulo, kuba xa ifunyenwe, ifuna uncedo lwezengqondo kwaye ikhokelwe yingcali yezondlo. Kule migca siza kuchaza ukuba yintoni le ngxaki iqulethwe yile ngxaki, ezinye zezizathu zayo, iimpawu, iimbono malunga nento esinokuyidla xa silala ngaphambi kokulala kunye nonyango oluphambili.
Amaxesha amaninzi senza into kwaye siyifake ngaphakathi kakhulu kwaye siyamkele kubomi bethu bemihla ngemihla kangangokuba asiyiniki ukubaluleka okanye ukuyeka ukucinga ukuba yinto eqhelekileyo okanye ukuba sinengxaki yokuphazamiseka, ngoko ke, xa ngokungathandabuzekiyo, kungcono ukudibana nogqirha oyingcali.
Yintoni i-night eating syndrome (NES)?
Iyinxalenye yeZithintelo Zokutya, nangona ezona ziziwayo ziyi<em>bulimia ne<em>anorexia, zishiya ezinye nazo eziyingozi kakhulu nezibeka esichengeni impilo yalowo ugulayo.
Iyafana, kodwa ayifani, kunye nokuphazamiseka kokutya. Umntu otya ebusuku udla ngokuba ngumntu otyebe kakhulu (nasiphi na isini), kodwa kusenokubakho iimeko ezithile zezigulane ezinobunzima obuqhelekileyo (ngaphakathi kwe-BMI yobude nobudala bazo).
Yintoni ebonakalisa le syndrome, ngokukodwa, kukuba abo babandezelekayo badla izixa ezikhulu zeekhalori kwisidlo sakusihlwa, kwaye nangaphambi kokuba balale, bade bafikelele. ukuvuka ekuseni ukuya kudla ngakumbi. Ngokufanayo, aba bantu badla ngokubonisa iimpawu ze-anorexia yasekuseni, oko kukuthi, ngokuqhelekileyo abadli nto xa bevuka okanye kusasa ngokubanzi.
Ngokumalunga nemini yonke (isidlo sasemini kunye ne-snack) isigulana sidla ngokutya iikhalori ezimbalwa, kuba zitya kancinci kakhulu ngezo yure kwaye yonke i-caloric intake yenziwa emva kwesidlo sangokuhlwa, ezinzulwini zobusuku nasekuseni. La masiko abangela iingxaki zempilo ezimandundu kwaye afuna unyango lomntu ngamnye, kubalulekile ukuba uqalise ngokukhawuleza.
Ezinye zeempawu zesi sifo
I-syndrome yokutya yasebusuku ineempawu ezininzi ezicacileyo kwaye kulula ukuzibona, kodwa okokuqala kufuneka sicacise ukuba ukuba sinokutya kwangethuba, umzekelo, ngo-8, kuyinto eqhelekileyo ukuba ngo-11 silambe kancinci. Xa kunjalo akufunekanga siyibhidanise nale ngxaki yokutya. Apho sisela itiye ngaphandle kwe-theine, isiqwenga sesithelo, i-ounce yetshokolethi emnyama (ubuncinci be-70%), njl.
Nangona kunjalo, ukuba imisebenzi yethu yasebusuku ihambelana nezinye zezi mpawu, ngoko kufuneka sibonane nogqirha ngokukhawuleza:
- I-Anorexia yasekuseni: asityi nto ngesidlo sakusasa.
- Umoya omhle ekuseni, kodwa uyancipha njengoko usuku luqhubeka.
- i-hyperphagia yasebusuku: emva kwesidlo sangokuhlwa batya malunga ne-25% yeekhalori abazidingayo kwaye ngaphezu kwako konke bathanda ukuba ziicarbohydrates.
- Ayikokuzinkcinkca, kukutya okuncinci ngokuqhubekayo ubusuku bonke.
- Ukuphazamiseka kokulala: Abo bathwaxwa yi-NES abadli ngokulala ngokuthe tye, kodwa bavuke izihlandlo ezininzi kwaye kokunye ukuvuswa batye ukutya. Bakwangabantu abafumana kunzima ukulala kwaye ngokuqhelekileyo bavuka ngokulula.
- Nabani na onesifo sokutya ebusuku uyazi kakuhle imikhwa yabo.
- Izixa zokutya zihlala zonyuswa ukuba umntu one-NES ufumana amaxesha oxinzelelo kunye noxinzelelo.
Izizathu ezinokwenzeka zokubonakala kwesi sifo
Akukho sizathu esinokuthi sifumaneke lula, kodwa uphando oluninzi lubonisa ukuba isizathu sesi sifo kubukho benguqu kwipatheni ye-neuroendocrine.
Ngamanye amazwi, abantu abanengxaki yokutya ebusuku banotshintsho kwi-cortisol, melatonin, leptin okanye kwi-Adrenal Pituitary Pituitary, njl. Konke oku kuyakhathalela imisebenzi yolawulo ngaphakathi kumzimba ukusuka kwimijikelo yokulala ukuya ekuxeleleni ingqondo ukuba sizele kunye neminye imisebenzi ebalulekileyo yengqondo kunye nemetabolism.
Kunokubakho ukubakho kolunye uhlobo lwemfuza, kunye neemeko zentlalo nezokusingqongileyo. Ngokufanayo, iinkqubo zokuxhalaba, uxinzelelo, ukudandatheka kunye nabanye ziya kubangela ukuba ukutya okuninzi kufakwe ukuze kufumaneke uxolo olunikezwa yingqondo xa sinelisekile kwaye sanelisekile.
Unyango kunye nezisombululo ezinokwenzeka
Sele sisithi ukuba ngoku siyifundile le nto siyazi ukuba sinokubandezeleka kwi-night dining syndrome, eyona nto ingcono kukuba siye kugqirha kwaye sizibeke ezandleni zengcali. Nangona kunjalo, ukuba sisenamathandabuzo, okanye sifuna ukuyicombulula ngokwethu (asiyicebisi nge-100%), sinokwenza ezinye zeengcamango esizishiya ngezantsi:
zama ukutshintsha imikhwa
Njengoko sithetha, i-syndrome yokutya ebusuku yingxaki yokutya efuna uncedo lwengqondo, kodwa ukuba sifuna ukuzama ukutshintsha imikhwa yethu, sinokuqala ukutya ngakumbi emini, sinikeze umzimba wethu iikhalori ezaneleyo.
Yitya izidlo ezi-5 ngosuku Ekuqaleni kuya kusibiza imali eninzi, kodwa leyo yinjongo, ngoko sinokuqalisa ngokutya kabini, ngokomzekelo, isidlo sasemini kunye neshwamshwam, ngaphandle kwesidlo sangokuhlwa esi siko ukuba sinakho. Sisenokungakwazi ukutya okuninzi xa ilixesha, ngoko ke kungcono ukuba sibe nezahlulo ezincinci kwaye siqale ngeeresiphi ezisivuyisayo, nokuba azikho sempilweni kakhulu nge-100%.
Kancinci, tshintsha kwaye ungeze imifuno, imifuno, imbewu, iziqhamo kunye nokwandisa izahlulo. Into ekufuneka siyiphephe kukutya iziqhamo kuphela kwisidlo sangokuhlwa, okanye ukutya iifries zesiFrentshi kuphela okanye iqanda elinye elibilisiwe ngesidlo sasemini. Kufuneka songeze iintlobo ezininzi zokutya ukuze kubekho iivithamini, iiproteni, iiminerali, ifayibha, njl.
Hydrate kakuhle
Eli candelo liyimfuneko kwaye sinokukhetha amanzi, iijusi zeziqhamo zendalo okanye i-infusions. Apha kufuneka siphephe iziselo ezineswekile, iziselo zamandla, iziselo ezithambileyo kunye notywala, kuba emva kwexesha lokukhathazwa sisifo sokutya ebusuku, impilo yethu iya kuba buthathaka.
Enye into ebalulekileyo malunga nokusela ulwelo lwayo Ukuhlalisa isiphumo, ngoko kuya kusinceda ukuba sigweme ezo zidlo ezidliwayo phakathi kokutya kwaye siya kukwazi ukunyamezela ngakumbi nangcono phakathi kokutya kunye nokutya, ukwenzela ukuba kancinci kancinci siza kuziqhelanisa nesigqi esitsha. Ziingcali ngokwazo ezicebisa ukusela ulwelo rhoqo ukuthintela ixhala malunga nokutya, umbono kukulawula.
Nakuba kunjalo, ukuba sifumanisa ukuba asikwazi ukulawula iimvakalelo zethu, sicela uncedo ngokukhawuleza ngaphambi kokuba impilo yethu ibe mandundu ngakumbi.
Zilolonge
Ukuziqhelanisa ubuncinane nemizuzu engama-30 yomsebenzi womzimba ngosuku kunceda ukulawula inkcitho yamandla kunye nokuvelisa imvakalelo yokutya. Ngenyaniso elula ye thatha amanyathelo ali-10.000 acetyiswa yi-WHO, sinokuvusa umkhwa wokuvuselela umzimba wethu kunye nokulawula amaxesha okutya.
Ukongezelela, xa sizilolonga, sizonwabisa, siphuma endlwini, sinxulumana nokusingqongileyo kwaye sinciphisa uxinzelelo lwethu, ukuba nje umsebenzi esiwenzayo uyasivuyisa kwaye siwuthanda. Le yokugqibela ibalulekile, njengoko besitshilo ngokutya. Kufuneka uqale ngento esiyithanda kakhulu, umzekelo, ukuphuma kunye nesilwanyana sethu, ukumamela umculo wethu owuthandayo, ukuhamba nomhlobo okanye ilungu lentsapho, kunokusikhuthaza.
Lungiselela amashwamshwam asempilweni
Asicingi ukuba ukwenza konke oku kuya kusithintela ekuvukeni kusasa ekuseni, ekuqaleni inkqubo iya kuba yinto efanayo kwaye xa siqala ukulungelelanisa isigqi esitsha, ukuvuswa kuya kuncipha. Nangona kunjalo, ekuqaleni, ngumbono olungileyo, yeka ukuthenga iilekese, i-ultra-processed, iicarbohydrates kunye nokutya okuyingozi kakhulu empilweni kwaye wenze i-snacks enempilo xa sivuka, umzekelo, i-cheese entsha, iidiliya, i-yogurt yendalo kunye nembewu, i-apula kunye nesinamoni, i-crudites kunye ne-hummus, njl.