Indlela isinqamuleli sakho esingase sigcine ngayo umgwaqo omude kunayo yonke emigomweni yakho yezempilo nempilo
Kunezinto eziningi ekuphileni engikulindele ukuba zenzeke ngokushesha. Ngilindele ukuthi amakhasi ewebhu alayishwe ngemizuzwana, umyeni wami angenele konke engikuceleyo kanye namatties ami ukungilalela. Ngiyazi ... akuyona into engokoqobo.
Iningi lethu lisondela ukusebenzisana ngendlela efanayo, ngokulindela okungenangqondo ukuthi singakanani okufanele sikwenze nokuthi sizophuma kuphi . Uma siqaphela ukuthi izinto azihambanga ngendlela esingathanda ngayo, sivame ukuyeka noma sizame isinqamuleli.
Mhlawumbe ukudla kokudla , iphilisi noma igajethi ekugcineni ekutholeni lapho ufuna ukuya khona. Ngezo zonke izinqumo ezikhona lapho, kulula ukukholelwa ukuthi kukhona okuthile lapha okuzokwenza lokhu kulahlekelwa isisindo lula, akunjalo? Ngeshwa, isinqamuleli sokwehla kwesisindo singaphetha ukukuthatha isikhathi eside.
Isinqamuleli Sokunciphisa Isisindo
Iyiphi indlela esheshayo yokunciphisa umzimba? Buza lo mbuzo futhi cishe uzothola izimpendulo ezihlukahlukene, kuye ngokuthi ubani ocela. Uchwepheshe wezempilo, njengami, angasho ukuthi akukho indlela ephephile yokulahlekelwa isisindo ngokushesha ngaphandle kokuthi unakekelwa udokotela.
Buza umngani wakho noma osebenzisana naye futhi angase athi kufanele usuke ukudla okumbalwa bese uqala ukusebenzisa umsila wakho. Omunye umuntu angase asho ukuthi uzondlala yindlala noma ahambe ngokudla okunomsoco, mhlawumbe uthathe amaphilisi okudla. Kungakhathaliseki ukuthi yiyiphi impendulo, iningi lingase libe ngaphansi kwesigaba sezinqamuleli noma, ekuchazeni kwami, indlela yokulahlekelwa isisindo okungesona isikhathi eside.
Ezinye izinqamuleli ezijwayelekile zingabandakanya:
- Amaphilisi okudla, amafutha okushisa amafutha, ama-laxatives
- Ukudla kwamafayili noma ukudla okunama-calories aphansi kakhulu
- Ukudla ukudla noma ukungadli nhlobo
- Amagajethi wezimfanelo zokuzivocavoca noma izinhlelo ezinikeza imiphumela emangalisayo ngomsebenzi omncane kakhulu (isb., Ukusebenza komzuzu-6 noma imishini ye-ab, njll)
Iningi lethu cishe lazama okungenani into eyodwa kulolu hlu ohlwini lomzamo wokulahlekelwa yiwo mafutha anenkani.
Kodwa kwenzekani uma ulandela isinqamuleli? Ulahlekelwa isisindo, uyeke ukudla noma uqale ukudla futhi uphele ukuzuza isisindo esiningi. Ngakho-ke, ngenkathi izinqamuleli zingabi zimbi njalo noma ziyingozi, uma uqhubeka uzama ngazo kaningi ungase ugcine ubi kakhulu kunokuba uqale - amakhilogremu amaningana anzima futhi amasonto ambalwa noma izinyanga ezimbalwa ukuthi awukwazi ukubuyela emuva.
Imigwaqo emibili yokwehlisa ukulahlekelwa
Esihlangenweni sami, kukhona imigwaqo emibili yokulahlekelwa isisindo: Kukhona umgwaqo onqamulelayo okubandakanya izinto ezifana namaphilisi, ukudla, amakhemikhali angenamkhawulo, njll futhi kukhona umgwaqo omude, okuvame ukuhilela izinguquko zokuphila ezifana nokuzivocavoca okuningi nokudla okunempilo . Ngiyaqiniseka ukuthi abantu abaningi sebevele bazi indlela engcono kakhulu yokuyithatha. Siyazi ukuthi ukusebenza komgwaqo omude ... bheka nje i-National Weight Control Registry, eye yafunda ukulahlekelwa isisindo eside isikhathi eside kubantu abangaphezu kuka-5,000. Bonke laba bantu bathola izimfihlo zokulahlekelwa isisindo esiphumelelayo futhi akukho neyodwa yalezo zinto ezihlanganisa iphilisi noma ukudla okukhethekile.
Naphezu kokuthi siyazi ukuthi lezi zinqamuleli cishe ngeke zisebenze, sisacindezelwa ukuba sizame ... mhlawumbe ngenxa yokuthi okunye akunikezi imiphumela eminingi kakhulu emangalisayo. Cabanga ngakho. Ukwenza izinguquko zokuphila kuyinkimbinkimbi, inqubo encane.
Akukho ukulahlekelwa okukhulu kwesisindo, akukho izinguquko ezinkulu ezenza sizizwe sengathi senza okuthile ... nje izinguquko ezincane, nosuku nosuku lapho kuthathwa ndawonye esikhathini esithile zihlanganisa impilo engcono.
Ngakho, iyiphi indlela oyikhethayo uma kuziwa ekutholeni impilo nokulahlekelwa isisindo? Ukubheka lezi zindlela ezihlukene kungakusiza ufunde okuncane ngokwakho futhi kukunake ngendlela efanele.
Isinqamuleli = Drama and Excitement
Izinqamuleli ziyathandeka, akunjalo? Banikeza izinguquko ezinkulu, ezishisayo, okuyiqiniso, eziholela emiphumeleni emikhulu. Sithanda ukubona imiphumela esheshayo, akunjalo?
Kuyinto ejabulisayo (okungenani okokuqala) ukuguqula ngokuphelele impilo yakho ngosuku ... kukukwenza uzizwe sengathi wenza into ethile kuyilapho ushintsha nje into eyodwa noma ezimbili (njengokunguquko yokuphila) azizwa sengathi uthanda okuningi kufeziwe. Ukulahleka kwesisindo kuvame ukuvusa amadlingozi futhi okuthakazelisayo futhi kusukela ekudleni okuningi kuphelile ukusika ama-calories akho kakhulu kunalokho obekudla. Enye into mayelana nezinqamuleli ezifana nokudla noma ukudla okudlulayo ukuthi ngokuvamile ulamba isikhathi esiningi. Kwabaningi bethu, ukulala ngokulambile cishe kubonakala sengathi kungumgomo futhi ngokwakho emva kweminyaka yokukholelwa ukuthi ukudla kungalungile.
Ukukhathazeka?
Ngakho-ke, yini okufanele ubheke phambili ngale ndlela? Cishe, ukulahlekelwa isisindo esisheshayo kanye nomuzwa wesikhashana wokufeza. Yazi ukuthi yini enye okumele uyilindele? Ukubuyisela emuva.
Nansi into engenza uzizwe kangcono: Ukudla akusebenzi . UDkt. Len Kravitz, isazi sokuzivocavoca odumile, wahlola izifundo eziyisishiyagalolunye zocwaningo olususelwa ekutheni uthole ukuthi kwenzekani emzimbeni wethu lapho sidla. Nakhu akutholile:
- Kwabesifazane abadlayo, i-BMR yanciphisa kuze kufike ku-20%, ngisho nangokwama-calorie aphansi kakhulu
- Kube nenzuzo yesisindo ejwayelekile ye-0-5 kg (0-11 lbs)
- Abesifazane kulezi zinsuku babhekana nomphumela wokuhlaselwa ngemuva kokuphuma ukudla, ukuthola okuningi kwesisindo emuva
Indlela yokuphila = Ukumodarela.
Ukulinganisela. Ngisho negama lizwakala lihlekisa, akunjalo? Ngokuqinisekile ayinayo injabulo encane yesinqamuleli ... azikho izinguquko ezinkulu zokwenza futhi akukho miphumela emikhulu ongayilindela. Into ephilayo ngokuphila okunempilo yukuthi kungcono ngokulingana. Awuzivumeli zonke izidakamizwa noma ulahlekelwa yizo zonke izifiso, uvele uhlele kangcono futhi uzame ukwenza izinqumo ezinempilo isikhathi esiningi. Lokho akuzwakala kubi kakhulu ... ngakho kungani singenzi lokho?
Ukukhathazeka?
Amagama amathathu: Ukulahleka kwesisindo kancane. Into ephathelene nokuguquka kwendlela yokuphila yukuthi kungcono ngokuzizwa kangcono kunokuba ubheke kangcono. Uma wenza izinguquko ezincane, kungathatha amasonto, izinyanga noma ngisho neminyaka ukubona izinguquko ezinkulu futhi lokho akujabulisi, akunjalo? Ugh. Vele ubheke ukuthi isikali asihambisani isikhathi semasonto uma uqala uhlelo lokuzivocavoca ngokulinganisela futhi wenze izinguquko ezincane ekudleni kwakho.
Ngalokhu kungase kube nomuzwa wokuthi akukho okwenzekayo, yize kukhona izinguquko ezenzekayo. Udala imikhuba enempilo, ukhiqiza amandla amaningi, ulale kangcono futhi uzizwa uneliseka kuzo zonke lezi zinguquko ezinhle. Kubantu abathile, lezo zinguquko azikho ngisho nase-radar ngoba ukulahlekelwa isisindo kuye kwathatha isiteji esikhulu, nakuba kunezinkulungwane zezinzuzo zezempilo zokuzivocavoca .
Izinqamuleli = Izimpendulo ezingapheli
Ngiyaqiniseka ukuthi into eyodwa esiyithandayo ngokulandela ukudla noma ezinye izinqamuleli ukuthi akunakho ukuqagela. Omunye umuntu omuhle uye wazi ukuthi yini okudingeka siyidle nsuku zonke noma ukuthi yini okufanele siyenze. Akukuhle yini ukuthi akudingeki sizibonele thina ngokwethu?
Ukukhathazeka?
Inkinga, yiqiniso ukuthi lezi zinhlelo zenzelwe abantu abaningi futhi ngeke zihlangane njalo nezidingo zakho. Kuthiwani uma uhlelo lokuzilolonga olulandelayo luhilela imishini ongenawo noma ukusebenza okunamandla noma okulula kakhulu? Kuthiwani uma ulandela ukudla okulayishwe ukudla ozondayo? Noma kudinga ukupheka okuningi nokuthenga izitolo kunokuthi unesikhathi? Cishe zonke izinhlobo zokudla zizoba nesici esisodwa (futhi cishe ngaphezulu) esingeke sisebenze nendlela ohlala ngayo, sidle futhi sithenge.
Indlela Yokuphila Yokuphila = Ayikho Izimpendulo Ezilula
Umuntu owenza izinguquko zokuphila ngeke athole izimpendulo eziphelele. Kunalokho, kufanele athole izimpendulo ngokwakhe ngokuzama izinto ezahlukene. Uyothola kanjani enye into ayithandayo nokuthi yini ehambisana nemigomo yakhe kanye nesimiso? Okubaluleke nakakhulu ukukwazi ukubona ukuthi yini okwenzayo ayisebenzi futhi kudingeka uzame enye into.
Ukukhathazeka?
Kunzima ukuzinikeza imvume yokuthatha isikhathi ukufunda okuthile, ikakhulukazi uma ufuna imiphumela okwamanje. Kungathatha isikhathi ukuthola ukuthi yini oyithandayo, ukuthi uyini okuhle nokuthi uzosebenza kanjani nesimiso sakho. Abaningi bethu banesineke kakhulu ukufeza imigomo yethu, asifuni ukuchitha isikhathi esingazithatha ukuze sizame izinto ezahlukene ... kuthiwani uma kungasebenzi? Uma wenza izinguquko zokuphila, uhlala uwedwa ngokwakho. Ngokuqinisekile ungafunda izincwadi namamagazini, thola izeluleko kubangani noma ochwepheshe ngalokho okufanele ukwenze. Kodwa, ekugcineni, nguwe okufanele abheke ukuthi ungashintsha kanjani ukudla kwakho nokuthi ungathutha kanjani umzimba wakho.
Kumele uzethembe wena futhi into yalokho abaningi bethu abazizwa bekhululekile uma kuziwa empilweni nasemzimbeni.
Isinqamuleli = Isizathu sokushiya
Esinye isizathu abanye bethu bathanda izinqamuleli ukuthi basinika isizathu sokuba siqhubeke siphila ngendlela esifuna ngayo. Izinqamuleli eziningi azikwazi ukulandela kuze kube phakade, uma ekugcineni uyeka noma uyeka, cishe kufana nemvume yokubuyela kulokho kuphila okungenampilo. Ngempela, kusobala ukuthi awukwazi ukwethenjwa ukulandela lokhu kudliwa okukhulu ... kufanele kube khona okungahambi kahle nawe, ngakho kungani ukhathazeka?
Ukukhathazeka?
Akusiwe, kuyisinqamuleli. Uma ungeke ukwazi ukulandela okuthile ngoba kunzima kakhulu, kunzima kakhulu, kunzima noma kunento ethile, kungcono ukuthatha lokho okusebenzayo nokulahla konke okunye. Lokhu kusho ukuthi awukwazi ukubuyela endleleni owake waphila ngaphambili, kodwa ukuthi kufanele uqhubeke usebenza futhi ushintsha. Kungase kubonakale kulula ukulandela imikhuba endala efanayo esasilokhu sinayo kunokuba sidlale ukuqapha, ukuzibophezela, namandla okudingeka enze izinguquko.
Ukuphila Kwenguquko = Akukho Ukuphela Ekuboneni
Ukudla ngokuvamile kuphelile. Izinguquko zokuphila zihlala phakade. Awukwenzi nje ukukhetha okuphilile kuze kube yilapho uswela isisindo ... uqhubeka ubenza impilo yakho yonke, okusho ukukhetha izinguquko ongacabanga ukuthi unamathela esikhathini eside. Yingakho izinguquko zendlela yokuphila zincane - ukukhipha i-coke lapha kanye nomnikelo okhona lapho, ukuthola ukuhamba okwengeziwe noma ukuvala i-TV ubusuku obulodwa ngesonto.
Ukwenza izinguquko ezincane uzizwa ungathandeki ukudela lokho esikujabulelayo ngoba asikunikeli lutho, senza nje enye indawo, ukukhetha okunempilo.
Ukukhathazeka?
Kusobala ukuthi, ukwazi ukuthi kufanele uqhubeke ukhetha izinto ezinempilo nsuku zonke, kuze kube phakade ungabonakala njenge-bummer yangempela. Kodwa, kufana nokuxubha amazinyo ... kufanele uqhubeke wenza njalo usuku ukuze lusebenze. Futhi into enhle mayelana nokuguquka kwendlela yokuphila yilapho ungakwazi ukuhlela izi-indulgences zakho ukuze ukwazi ukuzijabulisa ngaphandle kokuzwa unecala elikhulu.
Isinqamuleli = Ukuhlala Ezweni Lomcabango
Ngokudla noma ezinye izinqamuleli, akudingeki ukuba ucabange ukuthi ubheka kanjani noma uzizwa kanjani manje ngoba uhlala usebenza kulokhu, ukuzethemba kangcono. Ngokushesha nje uma ungena kuleyo jeans noma uthola lezo zithandani zihamba, khona-ke uzogcina ujabule. Ngenxa yalokho, ungakwazi ukungazinaki ukuthi uqinisile kanjani manje futhi, angazi ngawe, kepha ukuphika kuyindlela enhle yokugwema ukungokoqobo engingakuthandi.
Ukukhathazeka?
Kungase kujabulise ukucabanga ngaleli langa elihle, kodwa ukuhlala ngolunye usuku oluzayo olungase lungaze lungafaka umonakalo wangempela ukuthi ujabule kangakanani manje. Kungakhathaliseki ukuthi ungumuntu onjani, ungakabi khona manje futhi ngeke ushintshe ... okungenani hhayi noma nini maduzane.
Ukuphila ngeke kube mnandi uma ungathola indlela yokwamukela ukuthi ukhona manje, amaphutha nakho konke? Yilokho okusebenzayo uma ulandela izinguquko zendlela yokuphila.
Indlela Yokuphila = Ukuba Khona
Enye into mayelana nokushintsha kwendlela yokuphila yile: Kudinga inani elithile lokwamukelwa lapho ukhona khona manje, kungakhathaliseki ukuthi ukuphi. Kusho ukubhekana nawe, ubheke ngqo lapho ukhona khona manje, okuhle nokubi, nokuthola indlela yokuhlala nawe ngokwakho uma wenza ngcono. Uma ukhuluphele ngokweqile, lokho kusho ukuthi ungadinga ukuthenga ezinye izingubo eziphazamisayo kuwe manje, noma ngabe uhlela ukulahlekelwa isisindo esikhathini esizayo. Kusho ukugxila kulo lonke, hhayi nje izingxenye ongazithandi. Ungalindeli ukuthola isambatho esisha noma usike izinwele zakho noma ubuze othile ngosuku ... ngokwenza lezo zinto manje, wenza lokho esikubiza ngokuphila futhi kuhle ukuphila, noma ngabe awukho ubukhulu 'obuphelele'.
Ukukhathazeka?
Ngokusobala, ukubhekana nathi esibukweni nsuku zonke kungaba nzima, ikakhulukazi uma sibona kuphela amaphutha. Ukuba khona kusho ukusamukela iqiniso ngaphandle kokugxila esikhathini esizayo, kungcono kuwe. Ukukholelwa ukuthi ulungile ngokwanele manje, njengoba kunjalo, kunzima futhi kuthatha umsebenzi othile ukuze unqobe leyo miqondo engalungile.
Ngokuvamile kubonakala kulula ukulandela umjikelezo omdala ofanayo wokucabanga ngoba, uma sidedela lokho kuthanda, sizobe sishiyeleni?
Ingabe ngempela iyinqamuleli?
Ukulahlekelwa isisindo njengokunye kwezinye izindawo zokuphila, izinqamuleli zivame ukuphela ukufaka ibanga elide phakathi kwakho nomgomo wakho. Cabanga ngomgibeli oye, ophelile, ebuka phezulu entabeni futhi ecabanga, kungani ngichitha sonke isikhathi sami kulezi zinkinobho lapho ngikwazi ukuhamba ngqo ngize ngokushesha? Manje, cabanga ngalowo ohamba ngezinyawo, uhambe kancane entabeni ukuze uqaphele ukuthi umzila awukho indawo ongayithola futhi inqwaba engenakufinyeleleka yindlela ekhethwe ngayo.
Uzochitha isikhathi esingakanani ukubuyela emuva futhi uqale yonke indawo? Noma mhlawumbe ulahlekile, akakwazi ukuthola umzila manje futhi kuzodingeka ahlale futhi alinde othile ukuthi amthole. Noma, mhlawumbe angeke akwenze ngisho phezulu manje ngoba kukhanya.
Ngakho, uchitha isikhathi esingakanani ekudleni okungasebenzi? Noma izinhlelo zokuzivocavoca ezinzima kangaka , ushisa ngemva kwezinyanga ezimbalwa? Yini engakubiza ukuba uhlehlise futhi uthathe isikhathi sakho nale nqubo? Ngabe ungathola kude kangakanani uma wenza ukudla okuncani kushintsho nosuku ngalunye, wanezela ukuzivocavoca okuncane ngokulinganisela empilweni yakho? Ingabe ukulahlekelwa isisindo sakho kungancipha? Akungabazeki ngakho. Noma ubani olahlekelwe isisindo ngempumelelo (ngaphandle kokuhlinzwa) futhi agcinwe ukuthi ukulahleka kwesisindo cishe kuzokutshela ukuthi kuthathe iminyaka ukufika lapho bekhona manje. Uzimisele ukuzinikela - umzimba wakho, impilo yakho kanye nekhwalithi yakho yokuphila - leso sikhathi?
Izinsiza
I-Klem ML, i-Wing RR, i-McGuire MT, i-Seagle HM, i-Hill JO. Ucwaningo oluchazayo lwabantu abaphumelele ekugcinweni kwesikhathi eside kokulahlekelwa isisindo esikhulu. I-Am J Clin Nutr. 1997 Aug; 66 (2): 239-46
UKravitz, uLen noKinucan, uPaige. Izingxabano eMetabolism. IYunivesithi yaseNew Mexico. Ibuyiselwe ngo-Mashi 22, 2006.