{"id":6925,"date":"2017-06-19T19:26:53","date_gmt":"2017-06-19T19:26:53","guid":{"rendered":"http:\/\/doctorexpres.ro\/?p=6925"},"modified":"2017-06-19T19:26:53","modified_gmt":"2017-06-19T19:26:53","slug":"cum-sa-te-opresti-din-mincatul-emotional","status":"publish","type":"post","link":"https:\/\/doctorexpres.ro\/index.php\/2017\/06\/19\/cum-sa-te-opresti-din-mincatul-emotional\/","title":{"rendered":"Cum s\u0103 te opre\u015fti din m\u00eencatul emo\u0163ional?"},"content":{"rendered":"

Cele mai puternice pofte apar atunci c\u00eend te afli \u00een cel mai slab punct emo\u021bional. Mul\u021bi oameni transform\u0103 hrana \u00eentr-o cale de a dep\u0103\u0219i emo\u021biile negative, cum ar fi furia, stresul sau triste\u021bea.<\/p>\n

Din p\u0103cate, acest stil poate duce la o alimenta\u021bie nes\u0103n\u0103toas\u0103, mintea \u0219i corpul nu vor primi substan\u021bele nutritive de care are nevoie pentru a supravie\u021bui. Vestea bun\u0103 este c\u0103 nu este imposibil s\u0103 redob\u00eende\u015fti controlul asupra obiceiurilor alimentare.<\/p>\n

\u00cen general, foamea emo\u021bional\u0103 se declan\u015feaz\u0103 brusc, \u00een timp ce foamea<\/a> fizic\u0103 are loc treptat.<\/p>\n

Dac\u0103 nu e\u015fti sigur c\u0103 m\u0103n\u00eenci<\/a> pe fond emo\u021bional, r\u0103spunde la c\u00eeteva \u00eentreb\u0103ri:<\/p>\n

\u2022 M\u0103n\u00eenc atunci c\u00eend s\u00eent sup\u0103rat?<\/p>\n

\u2022 M\u0103n\u00eenc pe ascuns?<\/p>\n

\u2022 M\u0103n\u00eenc f\u0103r\u0103 s\u0103 m\u0103 controlez?<\/p>\n

\u2022 Continui s\u0103 m\u0103n\u00eenc \u00een ciuda faptului c\u0103 m\u0103 simt plin?<\/p>\n

\u2022 M\u0103 simt vinovat dup\u0103 ce m\u0103n\u00eenc<\/a>?<\/p>\n

Dac\u0103 ai r\u0103spuns DA la oricare dintre aceste \u00eentreb\u0103ri, ar trebui s\u0103 discu\u021bi cu un profesionist. Poate fi un pas dificil, dar \u00een cele din urm\u0103 vei reu\u015fi s\u0103 \u00ee\u0163i gestionezi emo\u021biile<\/a> f\u0103r\u0103 a recurge la alimente.<\/p>\n

Scara foamei<\/strong><\/p>\n

Scara foamei este un instrument foarte eficient pentru a \u00eenvinge m\u00eencatul<\/a> ira\u0163ional \u0219i te poate l\u0103muri \u00een leg\u0103tur\u0103 cu stilul de foame.<\/p>\n

\u00cenainte de a m\u00eenca, decide c\u00eet de fl\u0103m\u00eend te sim\u021bi:<\/p>\n

    \n
  1. Mai mult dec\u00eet \u00eenfometat – \u00ce\u0163i este at\u00eet de foame \u00eenc\u00eet sim\u0163i c\u0103 e\u015fti sl\u0103bit<\/a>.<\/li>\n
  2. Foarte inconfortabil – Te sim\u021bi iritat \u0219i \u00een imposibilitatea de a te concentra.<\/li>\n
  3. Foarte \u00eenfometat – Stomacul<\/a> chior\u0103ie.<\/li>\n
  4. Pu\u021bin inconfortabil – \u00cencepi s\u0103 sim\u021bi semne de foame.<\/li>\n
  5. Confortabil – E\u015fti mai mult sau mai pu\u021bin s\u0103tul, dar ai putea m\u00eenca ceva mai mult.<\/li>\n
  6. Foarte confortabil – Te sim\u0163i s\u0103tul.<\/li>\n
  7. Full – E\u015fti \u00eentr-o stare u\u015for inconfortabil\u0103.<\/li>\n
  8. Inconfortabil de plin – Te sim\u021bi umflat.<\/li>\n
  9. Foarte inconfortabil de plin – Te str\u00eeng hainele<\/a>, dureri u\u015foare de stomac.<\/li>\n
  10. Arhiplin – Abia po\u0163i s\u0103 te mi\u015fti, sim\u021bi c\u0103 nu vrei s\u0103 mai vezi niciodat\u0103 m\u00eencare.<\/li>\n<\/ol>\n

    Sfaturi<\/strong><\/p>\n

    \u2022 Pentru a evita supraalimentarea, \u00eencearc\u0103 s\u0103 m\u0103n\u00eenci c\u00eend te sim\u021bi \u00een situa\u0163iile 2, 3 sau 4.<\/p>\n

    \u2022 C\u00eend \u00eencepi s\u0103 te sim\u021bi \u201econfortabil\u201d sau \u201eperfect confortabil\u201d, opre\u015fte-te \u0219i a\u0219teapt\u0103 p\u00een\u0103 la urm\u0103toarea mas\u0103 sau gustare programat\u0103.<\/p>\n

    \u2022 Dac\u0103 \u00eencerci s\u0103 sl\u0103be\u015fti<\/a>, opre\u015fte-te la \u201econfortabil\u201d, astfel vei m\u00eenca mai pu\u021bin dec\u00eet consum\u0103 corpul.<\/p>\n

    \u2022 Nu \u00ee\u0163i \u00eeng\u0103dui s\u0103 ajungi la 1 sau 2, deoarece e posibil s\u0103 m\u0103n\u00eenci prea mult.<\/p>\n

    Cum s\u0103 evi\u021bi supraalimentarea<\/strong><\/p>\n

    1. Afl\u0103 ce te face s\u0103 m\u0103n\u00eenci.<\/strong> \u00cencearc\u0103 s\u0103 scrii<\/a> ce m\u0103n\u00eenci, c\u00eet de mult, c\u00eend \u0219i cum te sim\u021bi \u00een acel moment. Acesta poate fi un exerci\u021biu foarte util pentru a \u00een\u021belege ce te declan\u0219eaz\u0103 emo\u021bional <\/a>\u0219i te va ajuta s\u0103 dezvol\u021bi un plan de evitare\/tratare a acestor declan\u015fatoare de emo\u0163ii \u00een viitor.<\/p>\n

    2. Alege o diet\u0103 echilibrat\u0103.<\/strong> Aminte\u015fte-\u0163i c\u0103, dac\u0103 nu m\u0103n\u00eenci suficient pentru a-\u0163i satisface cerin\u021bele de energie, este posibil s\u0103 fii mai predispus la consum emo\u021bional.<\/p>\n

    3. M\u0103n\u00eenc\u0103 regulat \u0219i nu s\u0103ri peste mese.<\/strong> Acest lucru te va ajuta s\u0103 evi\u021bi alimentele<\/a> nes\u0103n\u0103toase din cauza foamei adverse.<\/p>\n

    4. M\u0103n\u00eenc\u0103 alimente bogate \u00een nutrien\u021bi.<\/strong> Modelele nes\u0103n\u0103toase de hr\u0103nire nu ofer\u0103 organismului niciun c\u00ee\u015ftig nutri\u021bional. Alege fructe, legume \u0219i surse de proteine<\/a> slabe.<\/p>\n

    5. Nu p\u0103stra alimente nes\u0103n\u0103toase \u00een cas\u0103.<\/strong> \u00cencearc\u0103 s\u0103 nu faci cump\u0103r\u0103turi<\/a> atunci c\u00eend te sim\u021bi depresiv sau \u00eenfometat.<\/p>\n

    6. M\u0103n\u00eenc\u0103 \u00eencet<\/strong>. Bucur\u0103-te de fiecare mu\u0219c\u0103tur\u0103.<\/p>\n

    7. Afl\u0103 c\u00eet de foame \u00ee\u0163i este<\/strong> (folosind scara foamei) \u0219i c\u00eend este timpul s\u0103 nu mai m\u0103n\u00eenci.<\/p>\n

    8. Concentreaz\u0103-te pe altceva.<\/strong> Cite\u015fte o carte<\/a> sau o revist\u0103 bun\u0103, ascult\u0103 muzic\u0103, mergi la plimbare, f\u0103 o baie, f\u0103 pilates sau exerci\u021bii de respira\u021bie profund\u0103, cheam\u0103 un prieten, treb\u0103luie\u015fte<\/a> prin gospod\u0103rie sau spal\u0103 ma\u0219ina. \u00cencearc\u0103 s\u0103 faci o list\u0103 de activit\u0103\u0163i care \u00ee\u0163i plac \u015fi s\u0103 te raportezi la ele atunci c\u00eend vrei s\u0103 te concentrezi pe altceva dec\u00eet m\u00eencare.<\/p>\n

    M\u00eencatul emo\u021bional este ceva pe care majoritatea oamenilor l-au experimentat la un moment dat \u00een via\u021b\u0103. Problema apare atunci c\u00eend acest comportament scap\u0103 de sub control, \u00een loc s\u0103 fie moderat.<\/p>\n

    Sursa: healthyfoodmix.com<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

    Cele mai puternice pofte apar atunci c\u00eend te afli \u00een cel mai slab punct emo\u021bional. Mul\u021bi oameni transform\u0103 hrana \u00eentr-o<\/p>\n","protected":false},"author":4,"featured_media":6926,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":""},"categories":[96,95,81,806,1318,1226],"tags":[684,9991,9986,9987,9990,9988,263,9989,9992],"class_list":["post-6925","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-boli","category-nutritie","category-obiceiuri-alimentare","category-psihologie","category-siluete","category-utile","tag-depresie","tag-emotii","tag-ingrasat","tag-mancat-emotional","tag-mancat-irational","tag-mancat-pe-fond-de-stres","tag-slabit","tag-supraalimentare","tag-terapie-mancat-emotional"],"yoast_head":"\nCum s\u0103 te opre\u015fti din m\u00eencatul emo\u0163ional? - Doctor Expres<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/doctorexpres.ro\/index.php\/2017\/06\/19\/cum-sa-te-opresti-din-mincatul-emotional\/\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cum s\u0103 te opre\u015fti din m\u00eencatul emo\u0163ional? - Doctor Expres\" \/>\n<meta property=\"og:description\" content=\"Cele mai puternice pofte apar atunci c\u00eend te afli \u00een cel mai slab punct emo\u021bional. 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