Kulimbana ndi Kupanikizika Kuchokera ku Chakudya Chachikulu Chakudya

Ngati mukudwala matenda oopsa, mungakhale mukudandaula ndikudandaula ndikudzifunsa ngati mukukumana ndichibadwa. Simuli nokha.

Zakudya Zowonongeka Zimapanikizika

Chimene mumamva ndi chachilendo komanso chofala. Anthu omwe ali ndi matenda oopsa kwambiri, makamaka makolo a ana omwe ali ndi zakudya zowonjezera chakudya, nthawi zambiri amakhala ndi nkhawa, ngakhale poyerekeza ndi anthu omwe ali ndi matenda enaake a shuga.

Izi zimapangitsa kuti mukhale ndi nzeru zambiri: pamene matenda ena amatha kusamalidwa ndi mankhwala kapena opaleshoni, njira yokhayo yothetsera chifuwa cha zakudya pa nthawi ino ndikuteteza zozizira komanso kuthana ndi zoopsa zikachitika. Ndipo mosiyana ndi zakudya zothandizira kuchepetsa kulemera kwa mafuta m'thupi kapena cholesterol, ndi zakudya zowonongeka, palibe chipinda choyipa kapena cholakwika.

Palinso vuto lachisokonezo lomwe likukhudzana ndi kusamalira zakudya zowonjezera. Kudya kapena kupita kumapwando ndi ntchito zamasewera kungakhale kovuta, malingana ndi matenda enaake. Kugula zakudya zapadera zowonjezera zakudya kungakhale zodula, ndipo kumadera ena, zakudya zamtundu uwu zingakhale zovuta kuzipeza. Ndipo makolo omwe ali ndi ana omwe ali ndi vuto linalake amakhala ndi zovuta zowonjezereka popanga mapulani ndi masukulu ndi masana, kuphunzitsa osowa chithandizo pazodzidzimutsa komanso kuwerenga malemba , ndi kusamalira ana awo tsiku ndi tsiku komanso kusamalira ana awo kuti asatengeke.

Kulimbana ndi kupanikizika n'kofunikira kuti mukhale ndi thanzi labwino. Ngakhale pakhala pali kafukufuku wambiri pa kugwirizana pakati pa zakudya zopweteka ndi nkhawa, kupsinjika maganizo kungayambitse kupweteka kwa mphumu . Ndipo mphumu ikhoza kuwonetsa zoopsa zomwe zimayambitsa matendawa, monga nkhono ndi nthendayi .

Kusamalira nkhawa n'kofunika kwambiri kwa makolo omwe ali ndi ana omwe amatsutsidwa komanso omwe alibe matenda a mphumu, komanso chifukwa chakuti kupanikizika kosalekeza kungakhale ndi zotsatirapo zoipa pa thanzi la munthu aliyense.

Mmene Mungalimbanire ndi Kupanikizika

Ndiye mungatani kuti muthane ndi mavuto omwe amakumana nawo tsiku ndi tsiku kuti mukhale ndi zakudya zokwanira komanso kuti musamapanikizike? Nazi njira zingapo zosatsimikiziridwa:

1. Yambani pulogalamu yogulitsa nkhawa. Izi siziyenera kukhala zodula kapena zovuta. Njira zina zothandizira zowonjezera (zothandiza) zimaphatikizapo kupuma kwakukulu, kuyenda nthawi zonse, ndi kusinkhasinkha. Pulogalamu yanu yosamalira kupanikizika ingaphatikizepo kukambirana za nkhawa yanu ndi wothandizira kapena mlangizi, kapena kupita kukafupikitsa kwa wodwalayo. Elizabeth Scott, yemwe ndi Wodziwa Kupanikizika Kwambiri, amapereka zinthu zambiri zowonjezera kuti akuthandizeni kukonzekera pulogalamu yomwe idzakugwiritseni ntchito, kuphatikizapo momwe Mungakhalire Pulogalamu Yopereka Chithandizo cha Kupanikizika. Yesani iwo ngati poyamba.
2. Dinani muzinthu zomwe muli nazo. Chinthu chabwino kwambiri kwa anthu omwe angakhale okhudzidwa ndi chakudya chawo chonse kapena omwe angakhumudwitse chifukwa chosasowa zakudya ndi zakudya zawo zopanda malire ndikugwira ntchito ndi munthu wodyetsa zakudya kapena wodya zakudya. Angathe kupereka zakudya zomwe simunaziganizire kuwonjezera zakudya zanu, kukuthandizani kuti mupite ndi zakudya zogwirira ntchito za banja lanu, kapena onani zakudya zanu kuti mupeze zakudya zabwino. Wokonda zowonjezereka akhoza kukuthandizani munthu wodyetsa zakudya kapena wodyetsa zakudya ndi luso lapadera la zakudya zoperekera zakudya kapena fufuzani ndi American Dietetic Association. Funsani munthu wotsutsa zokhudzana ndi zinthu zina zomwe odwala apeza kuti zathandiza.

1. Ganizirani kulowa mu gulu lothandizira, kaya m'deralo kapena pafupifupi. Kafukufuku wa 2007 mu Cyberpsychology ndi Maonekedwe anasonyeza kuti, pamene chakudya cha intaneti chilimbikitso cha anthu odwala matendawa chimakhala ndi zovuta zawo, mamembala amayamikira kwambiri chithandizo cha chikhalidwe. Njira ziwiri zopezera magulu othandizira am'deralo ndi kufufuza ndi zipatala zapafupi kuti mudziwe zambiri kapena kupempha munthu wotsutsa.
2. Potsirizira pake, phunzirani zonse zomwe mungathe pazomwe mukudya zakudya ndi momwe mungathetsere. Kafukufuku wina wa chaka cha 2006 adasonyeza kuti zakudya zowononga zakudya zomwe zimakhala ndi thanzi labwino kwambiri ndizo zomwe zidadziona ngati anthu odwala omwe ali ndi vuto; Mosiyana ndi zimenezi, anthu omwe ankadziona kuti akudwala komanso amasonyeza kuti akulephera kuthana ndi vutoli, amalephera kupeza zifukwa zochepa. Ngakhale kuti simungathe kulamulira momwe thupi lanu limayankhira pa chakudya, kudziwa zomwe mungachite pangozi , kuzindikira momwe zizindikiro zanu zimayendera pazilembo za chakudya, ndi kuphunzitsa osamalira ana anu kuti azindikire kuti pali zovuta zomwe mungachite kukhala ndi malingaliro oletsa kuwonetsetsa ndi thanzi labwino labwino.

_Zotsatira:

_{Coulson, Neil S., ndi Rebecca C. Knibb. "Kulimbana ndi Chakudya Chakudya: Kuwonjezera Ntchito ya Online Support Group." Cyberpsychology ndi khalidwe . Feb. 2007. 10 (1): 145-48.}

_{Knibb, Rebecca, ndi SL Horton. "Kodi Maganizo ndi Kulimbana ndi Matenda Kumatha Kulimbana ndi Matenda a Paganizo Pakati pa Odwala Matendawa?" British Journal of Health Psychology Dec. 30 2006. (EPub).}

_{Teufel, Martin, et al . "Mtolo wa Maganizo wa Chakudya Chakudya." World Journal of Gastroenterology. Jul 7, 2007. 13 (25): 3456-65. 3 Dec. 2007.}