I-Night eating syndrome iwukuphazamiseka kwemikhuba yokudla okusakazeke kakhulu kunalokho abaningi abakukholelwayo futhi okuzungezwe izinganekwane nokwaziswa okunganembile, njengoba lapho kutholwa, kudinga usizo olungokwengqondo futhi kuqondiswe isazi sokudla okunempilo. Kule migqa sizochaza ukuthi le nkinga ihlanganisani, ezinye zezimbangela zayo, izimpawu, imibono mayelana nokuthi singadlani uma sizitika ngaphambi kokulala kanye nokwelashwa okuyinhloko.
Izikhathi eziningi senza okuthile futhi sikufake ngaphakathi kakhulu futhi sakwamukela ekuphileni kwethu kwansuku zonke kangangokuthi asikuniki ukubaluleka noma ukuyeka ukucabanga ukuthi kuyinto evamile noma uma sihlushwa uhlobo oluthile lokuphazamiseka, ngakho-ke, lapho ngokungabaza, kungcono ukubonisana nodokotela onguchwepheshe.
Iyini i-night eating syndrome (NES)?
Iyingxenye ye-Eating Disorders, nakuba eyaziwa kakhulu i-bulimia ne-anorexia, ishiya ezinye nazo eziyingozi kakhulu futhi ezibeka impilo yogulayo engozini.
Kuyafana, kodwa akufani nesifo sokuzitika. Umuntu odla ebusuku uvame ukuba ngumuntu okhuluphele ngokweqile (wanoma ibuphi ubulili), kodwa kungase futhi kube nezimo ezithile zeziguli ezinesisindo esivamile (ngaphakathi kwe-BMI ngobude nobudala bazo).
Okuphawula lesi sifo, ikakhulukazi, ukuthi labo abaphethwe yiso badla inani elikhulu lama-kilojoule esidlweni sakusihlwa, futhi ngisho nangaphambi kokulala, ngisho nokufinyelela. ukuvuka ekuseni ukuze uyodla okwengeziwe. Ngokufanayo, laba bantu bavame ukubonisa izimpawu ze-anorexia yasekuseni, okungukuthi, ngokuvamile abadli lutho lapho bevuka noma ekuseni nje jikelele.
Ngokuqondene nosuku lonke (ukudla kwasemini nokudla okulula) isiguli sivame ukudla ama-kilojoule ambalwa, njengoba sidla kancane kakhulu phakathi nalawo mahora futhi wonke amakhalori atholakala ngemva kwesidlo sakusihlwa, phakathi kwamabili nasekuseni kakhulu. Lawa masiko adala izinkinga ezinkulu zempilo futhi adinga ukwelashwa komuntu siqu, okubalulekile ukuthi kuqalwe ngokushesha ngangokunokwenzeka.
Ezinye zezimpawu zalesi sifo
I-night dining syndrome inezimpawu ezimbalwa ezicacile futhi kulula ukuzibona, kodwa okokuqala kufanele sicacise ukuthi uma sidla ngaphambi kwesikhathi, isibonelo, ngo-8, kuyinto evamile ukuthi ngo-11 silambe kancane. Uma kunjalo akufanele sikuphambanise nalokhu kuphazamiseka kwemikhuba yokudla. Lapho siphuza itiye ngaphandle kwe-theine, ucezu lwesithelo, i-ounce yeshokoledi emnyama (ubuncane be-70%), njll.
Nokho, uma isimiso sethu sasebusuku sihambisana nezinye zalezi zimpawu, kufanele sibonane nodokotela ngokushesha okukhulu:
- I-Morning Anorexia: asidli lutho ngesidlo sasekuseni.
- Isimo sengqondo esihle ekuseni, kodwa siyehla njengoba usuku luqhubeka.
- i-hyperphagia yasebusuku: ngemva kwesidlo sakusihlwa badla cishe u-25% wama-kilojoule abawadingayo futhi ngaphezu kwakho konke bavame ukuba amacarbohydrates.
- Akukhona ukuzitika, ukudla okuncane ngokuqhubekayo ubusuku bonke.
- Ukuphazamiseka kokulala: Labo abaphethwe yi-NES abavamile ukulala ngokuqondile, kodwa bavuka izikhathi eziningana futhi kokunye ukuvuka badle ukudla. Bangabantu futhi abakuthola kunzima ukulala futhi ngokuvamile bavuka kalula.
- Noma ubani onesifo sokudla ebusuku uyazi ngokugcwele imikhuba yabo.
- Amanani okudla avame ukukhuphuka uma umuntu one-NES eba nezikhathi zokucindezeleka nokukhathazeka.
Izimbangela ezingenzeka zokuvela kwalesi syndrome
Asikho isizathu esingatholakala kalula, kodwa kunophenyo oluhlukahlukene olusikisela ukuthi isizathu salesi sifo siwukuba khona kokuguqulwa kwephethini ye-neuroendocrine.
Ngamanye amazwi, abantu abahlushwa yi-night eating syndrome banoshintsho ku-cortisol, melatonin, leptin noma ku-Adrenal Pituitary Pituitary, njll. Konke lokhu kuyanakekela imisebenzi yokulawula ngaphakathi emzimbeni kusukela emijikelezweni yokulala kuya ekutsheleni ubuchopho ukuthi sigcwele kanye neminye imisebenzi ebalulekile yengqondo neyokusebenza komzimba.
Kungase futhi kube khona uhlobo oluthile lwezakhi zofuzo, kanye nezici zenhlalonhle nezemvelo. Ngokufanayo, izinqubo zokukhathazeka, ukucindezeleka, ukucindezeleka nokunye kuzobangela ukudla okwengeziwe ukuze kuzuzwe lokho kuthula ubuchopho obunikezayo lapho sisuthi futhi sanelisekile.
Ukwelashwa kanye nezixazululo ezingaba khona
Sesivele sithi uma sesikufundile lokhu siyazi ukuthi singaphathwa yi-night dining syndrome, into engcono kakhulu okufanele siyenze ukuya kudokotela futhi sizibeke ezandleni zochwepheshe. Kodwa-ke, uma sisenokungabaza, noma sifuna ukuzixazulula ngokwethu (asikuncomi ngo-100%), singenza eminye yemibono esiyishiya ngezansi:
zama ukushintsha imikhuba
Njengoba sithi, i-night eating syndrome iyinkinga yokudla edinga usizo olungokwengqondo, kodwa uma sifuna ukuzama ukushintsha imikhuba yethu, singaqala ukudla kakhulu emini, sinikeze umzimba wethu ama-calories anele.
Yidla izidlo ezi-5 ngosuku Ekuqaleni kuzosibiza kakhulu, kodwa lokho kuyinjongo, ngakho-ke singakwazi ukuqala ngokudla ukudla okubili, isibonelo, isidlo sasemini kanye nokudla okulula, ngaphandle kwesidlo sakusihlwa ukuthi leli siko uma sinalo. Singase singakwazi ukudla okuningi uma sekuyisikhathi, ngakho-ke kungcono ukuthi sidle izingxenye ezincane futhi siqale ngamarisiphu asijabulisayo, ngisho noma kungenampilo ngo-100%.
Kancane kancane, shintsha futhi wengeze okusanhlamvu, imifino, imbewu, izithelo futhi ukwandise izingxenye. Okufanele sikugweme ukudla isithelo esidlweni sakusihlwa kuphela, noma ukudla amafrikhi athosiwe kuphela noma iqanda elilodwa elibilisiwe ngokudla kwasemini. Kufanele sengeze izinhlobonhlobo zokudla ukuze kube namavithamini, amaprotheni, amaminerali, i-fiber, njll.
Hydrate kahle
Lesi sigaba sibalulekile futhi singakhetha amanzi, amajusi ezithelo zemvelo noma ama-infusions. Lapha kufanele sigweme iziphuzo ezinoshukela, iziphuzo ezinamandla, iziphuzo ezibandayo notshwala, ngoba ngemva kwesikhathi esiphethwe yisifo sokudla ebusuku, impilo yethu izoba ntekenteke.
Okunye okubalulekile ngokuphuza uketshezi yilo ukusuthisa, ngakho-ke kuyosisiza ukuba sigweme lezo zidlo ezidliwayo phakathi kokudla futhi sizokwazi ukukhuthazela ngokwengeziwe nangcono phakathi kokudla nokudla, ukuze kancane kancane sizozivumelanisa nesigqi esisha. Ochwepheshe ngokwabo abatusa ukuphuza uketshezi njalo ukugwema lokho kukhathazeka ngokudla, umqondo uwukulawula.
Noma kunjalo, uma sithola ukuthi asikwazi ukulawula imizwelo, sicela usizo ngokushesha ngaphambi kokuba impilo yethu yonakale nakakhulu.
Ukuzivocavoca umzimba
Ukuzijwayeza okungenani imizuzu engu-30 yokuvivinya umzimba ngosuku kusiza ukulawula ukusetshenziswa kwamandla futhi kukhiqize umuzwa wesifiso sokudla. Ngeqiniso elilula le thatha izinyathelo eziyi-10.000 ezinconywe yi-WHO, singavusa umkhuba wokwenza imizimba yethu isebenze futhi silawule izikhathi zokudla.
Ngaphezu kwalokho, lapho sizivocavoca, sizijabulisa, siphuma endlini, sihlobene nemvelo futhi sinciphisa ukucindezeleka kwethu, inqobo nje uma umsebenzi esiwenzayo uyasijabulisa futhi siwuthanda. Lesi sakamuva sibalulekile, njengoba sishilo ngokudla. Kufanele uqale ngento esiyithanda kakhulu, isibonelo, ukuphuma nesilwane esifuywayo, ukulalela umculo esiwuthandayo, ukuhamba nomngane noma ilungu lomndeni, nakho kungasikhuthaza.
Lungiselela ukudla okulula okunempilo
Asicabangi ukuthi ukwenza konke lokhu kuzosivimbela ukuba sivuke ekuseni kakhulu, ekuqaleni isimiso sizofana futhi lapho siqala ukujwayela isigqi esisha, ukuvuka kuzokwehla. Noma kunjalo, ekuqaleni, kuwumbono omuhle, yeka ukuthenga amaswidi, ama-ultra-processed, ama-carbohydrates kanye nokudla okuyingozi kakhulu empilweni futhi udale ukudla okulula okunempilo lapho sivuka, isibonelo, ushizi omusha, amagilebhisi, iyogathi yemvelo enembewu, i-apula nesinamoni, ama-crudites ane-hummus, njll.