{"id":1564,"date":"2024-01-03T13:33:48","date_gmt":"2024-01-03T10:33:48","guid":{"rendered":"https:\/\/www.welovecycling.com\/ee\/?p=1564"},"modified":"2024-01-03T13:33:48","modified_gmt":"2024-01-03T10:33:48","slug":"viis-sammu-liigsoomise-valtimiseks","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/ee\/2024\/01\/03\/viis-sammu-liigsoomise-valtimiseks\/","title":{"rendered":"Viis sammu liigs\u00f6\u00f6mise v\u00e4ltimiseks"},"content":{"rendered":"<h4>P\u00fchad on m\u00f6\u00f6das ja saabunud on\u00a0 aeg, mil ohtrate pidus\u00f6\u00f6mingute j\u00e4rel tuleb m\u00f5nel meist pidada m\u00f5ttetut piiravat dieeti. Kui Sul on probleeme kontrollimatu \u00fcles\u00f6\u00f6misega, v\u00f5iks siinne artikkel olla lahenduse alguseks. See annab Sulle ette viis esimest sammu, et taastada tervislikumad suhted s\u00f6\u00f6giga.<!--more--><\/h4>\n<h2>\u00c4ra varja oma s\u00f6\u00f6misharjumusi<\/h2>\n<p>Halbade harjumuste varjamine on h\u00e4sti tavaline. Liigs\u00f6\u00f6misega on sama lugu. Raske on jagada teistega midagi, mille p\u00e4rast Sul on piinlik, see tundub nii \u00f5rn teema. Probleem seisneb aga selles, et \u00fcles\u00f6\u00f6misest tingitud piinlikkustunne muudkui tugevneb ja halva harjumusega v\u00f5itlemine muutub \u00fcha raskemaks. Oma muret ei pea ju jagama k\u00f5igiga, kui see nii hirmus tundub. M\u00f5tle kellelegi usaldusv\u00e4\u00e4rsele, olgu see s\u00f5ber, treener v\u00f5i arst, ning r\u00e4\u00e4gi talle, mis Sind vaevab. Kellelegi r\u00e4\u00e4kimine on oluline esimene samm liigs\u00f6\u00f6misest vabanemisel.<\/p>\n<h2>V\u00f5ta kasutusele mehaaniline s\u00f6\u00f6mine<\/h2>\n<p>On kasulik teada, et liigs\u00f6\u00f6mise tung on loomulik. Inimesed on loodud p\u00e4rast toidupuudust \u00fcle vajaduse s\u00f6\u00f6ma, et v\u00e4ltida n\u00e4ljasurma. Siin aga tekibki probleem. Liigs\u00f6\u00f6jad kipuvad pidama karmi dieeti, kuni nad seda enam v\u00e4lja ei kannata, ja kukuvad uuesti p\u00f6\u00f6raselt \u00f5gima. See tekitab taas s\u00fc\u00fcmepiinu ja sunnib dieeti veelgi karmistama, mis aga v\u00e4ltimatult toob kaasa j\u00e4rgmise liigs\u00f6\u00f6miskuuri.<\/p>\n<p>Kui niisugune n\u00f5iaring tundub tuttav, v\u00f5ib Sulle kasuks tulla mehaaniline s\u00f6\u00f6mine. See s\u00fcsteem on m\u00f5eldud inimestele, kes on kaotanud oma normaalse s\u00f6\u00f6giisu ja t\u00e4isk\u00f5hutunde, et aidata neli n\u00e4ljatunnet v\u00e4ltida ja \u00f5igele rajale tagasi p\u00e4\u00e4seda. Mehaaniline s\u00f6\u00f6mine n\u00f5uab s\u00f6\u00f6mist regulaarsete ajavahemike j\u00e4rel s\u00f5ltumata s\u00f6\u00f6giisust. Sul peab p\u00e4eva jooksul olema kolm p\u00f5hitoidukorda ja kolm oodet nende vahel, nii et \u00e4rkveloleku ajal s\u00f6\u00f6d Sa iga kolme tunni j\u00e4rel. Siin on \u00fcks n\u00e4ide v\u00f5imalikust mehaanilise s\u00f6\u00f6misega p\u00e4evast:<\/p>\n<ul>\n<li>7:00 hommikus\u00f6\u00f6k (mitte hiljem kui tund p\u00e4rast \u00e4rkamist)<\/li>\n<li>10:00 hommikuoode<\/li>\n<li>13:00 l\u00f5una<\/li>\n<li>16:00 \u00f5htuoode<\/li>\n<li>19:00 \u00f5htus\u00f6\u00f6k<\/li>\n<li>22:00 hilis\u00f5htune oode<\/li>\n<\/ul>\n<h2>Pidus\u00f6\u00f6k aegluubis<\/h2>\n<figure id=\"attachment_1566\" aria-describedby=\"caption-attachment-1566\" style=\"width: 791px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2024\/01\/binge2.webp\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-1566 size-full\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2024\/01\/binge2.webp\" alt=\"\" width=\"791\" height=\"527\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2024\/01\/binge2.webp 791w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2024\/01\/binge2-300x200.webp 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2024\/01\/binge2-768x512.webp 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2024\/01\/binge2-400x266.webp 400w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2024\/01\/binge2-272x182.webp 272w\" sizes=\"auto, (max-width: 791px) 100vw, 791px\" \/><\/a><figcaption id=\"caption-attachment-1566\" class=\"wp-caption-text\">On kasulik teada, et \u00fcles\u00f6\u00f6mise tung on loomulik. \u00a9 Profimedia<\/figcaption><\/figure>\n<p>Isegi parima toitumisplaani ja tugevaima tahte korral tekib varem v\u00f5i hiljem paratamatult tung \u00f5gida. See on t\u00e4iesti normaalne. Kuid isegi kui Sa ei suuda sellele vastu panna, on oluline valmis olla ja teada, kuidas sellega toime tulla v\u00f5imalikult v\u00e4heste kahjudega. \u00dcks v\u00e4ga h\u00e4id tulemusi andev strateegia on liigs\u00f6\u00f6mise teadvustamine ja selle aeglustamine. Kui Sa s\u00f6\u00f6d aeglaselt ning teadvustad endale toidu maitset ja sellest saadavaid kogemusi, on m\u00e4rksa keerukam kasutada toitu tuimestina v\u00f5i oma emotsioonide maandajana. Siin on m\u00f5ned nipid s\u00f6\u00f6mingu aeglustamiseks:<\/p>\n<ul>\n<li>Alustuseks pane endale toiduportsjon taldrikule.<\/li>\n<li>Istu laua \u00e4\u00e4rde ja hinga paar korda s\u00fcgavalt sisse, enne kui s\u00f6\u00f6mist alustad.<\/li>\n<li>V\u00f5ta \u00fcks suut\u00e4is ja pane s\u00f6\u00f6giriistad k\u00e4est \u00e4ra.<\/li>\n<li>N\u00e4ri, keskendu s\u00f6\u00f6dava toidu tekstuurile ja maitsele.<\/li>\n<li>Hinga taas paar korda s\u00fcgavalt sisse ja oota m\u00f5ni hetk, enne kui uuesti noa-kahvli haarad.<\/li>\n<\/ul>\n<h2>Proovi muul viisil emotsioonidega hakkama saada<\/h2>\n<p>Me k\u00f5ik teame, et n\u00e4lg ei ole liigs\u00f6\u00f6mise algp\u00f5hjus. Tavaliselt on selleks hoopis tugevad emotsionaalsed seisundid, mis panevad meid otsima v\u00e4ljap\u00e4\u00e4su \u2013 midagi leevendavat v\u00f5i p\u00f5nevat. Ja see \u201emidagi\u201c ongi s\u00f6\u00f6k. Nende emotsioonidega hakkamasaamine on liigs\u00f6\u00f6misega toimetulekuks esmat\u00e4htis. Praktikas t\u00e4hendab see emotsioonida mahalaadimist erinevatel viisidel. M\u00f5ne meelest aitab jalgrattas\u00f5it, teiste meelest v\u00f5ib p\u00e4\u00e4steteeks olla p\u00e4evikupidamine, majapidamise koristamine, nutmine, s\u00f5prade k\u00fcllakutsumine v\u00f5i olukorrast s\u00f5ltuvalt kasv\u00f5i k\u00f5ik korraga.<\/p>\n<p>Et leida endale t\u00f5husat leevendust, tuleks aru saada, millised emotsioonid \u00f5gimist p\u00f5hjustavad. J\u00e4rgmisel korral, kui Sul tekib vastupandamatu soov piiramatult toitu kugistada, vaata enda sisse. Kui Sul kujuneb v\u00e4lja arusaam, millisele p\u00f5hiemotsioonile Sa reageerid, oskad seda t\u00f5en\u00e4oliselt ka paremini maandada. Siin on m\u00f5ned n\u00e4ited, millised vajadused end emotsioonide taha peidavad.<\/p>\n<ul>\n<li>kurbus \u2013 nutmine<\/li>\n<li>\u00fcksindus \u2013 suhtlemise otsimine<\/li>\n<li>igavus \u2013 p\u00f5nevuse otsimine<\/li>\n<li>h\u00e4bi \u2013 enese haletsemine<\/li>\n<li>pahameel \u2013 andestamine<\/li>\n<li>t\u00fchjus \u2013 loomingulise v\u00e4ljundi otsimine<\/li>\n<li>viga \u2013 piiride kompamine<\/li>\n<li>\u00e4ng \u2013 hinge t\u00f5mbamine<\/li>\n<li>stress \u2013 tee \u00fcks samm korraga<\/li>\n<\/ul>\n<h2>Leia p\u00fcsiv tugi<\/h2>\n<p>Kui oled proovinud paljusid asju, aga oma \u00e4kiliste liigs\u00f6\u00f6mishoogudega ikka h\u00e4das, v\u00f5ib v\u00e4ga v\u00e4\u00e4rtuslikuks osutuda pidev tugi. See tugi v\u00f5ib olla v\u00e4ga erinevas vormis. N\u00e4iteks s\u00f5ber, kes on sama asja l\u00e4bi teinud, professionaalne abi terapeudilt v\u00f5i liitumine m\u00f5ne krooniliste liigs\u00f6\u00f6jate eneseabir\u00fchmaga.<\/p>\n<p>Oma muredest r\u00e4\u00e4kimine toetavas keskkonnas v\u00f5ib Sulle anda uut j\u00f5udu, kui olukord l\u00e4heb keeruliseks ning aidata Sul probleemiga toime tulla. Kui Sa aga pole valmis oma h\u00e4dasid teistega jagama, v\u00f5id proovida \u00e4rksuse v\u00f5i stressimaandamise rakendusi. Need aitavad Sul tekitada harjumust p\u00f6\u00f6rata t\u00e4helepanu oma emotsioonidele ning pakuvad struktuure, mis panevad Sind regulaarselt endaga tegelema.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>P\u00fchad on m\u00f6\u00f6das ja saabunud on\u00a0 aeg, mil ohtrate pidus\u00f6\u00f6mingute j\u00e4rel tuleb m\u00f5nel meist pidada m\u00f5ttetut piiravat dieeti. Kui Sul [&hellip;]<\/p>\n","protected":false},"author":174,"featured_media":1565,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[43],"tags":[169,168],"global-categories":[22],"class_list":["post-1564","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tervis-trenn","tag-liigsoomine","tag-soomine","global-categories-cycling"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.3 (Yoast SEO v25.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Viis sammu liigs\u00f6\u00f6mise v\u00e4ltimiseks - \u0160koda We Love Cycling - Estonia<\/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:\/\/www.welovecycling.com\/ee\/2024\/01\/03\/viis-sammu-liigsoomise-valtimiseks\/\" \/>\n<meta property=\"og:locale\" content=\"et_EE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Viis sammu liigs\u00f6\u00f6mise v\u00e4ltimiseks\" \/>\n<meta property=\"og:description\" content=\"P\u00fchad on m\u00f6\u00f6das ja saabunud on\u00a0 aeg, mil ohtrate pidus\u00f6\u00f6mingute j\u00e4rel tuleb m\u00f5nel meist pidada m\u00f5ttetut piiravat dieeti. 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