Finyelela imigomo yesikhathi esifushane yokulahlekelwa isisindo sokuhlala kahle isikhathi eside
Usuqale uhlelo olusha lokudla? Mhlawumbe unzima nesimiso sokulahlekelwa kwesisindo esibonakala sengathi sihudula. Kungakhathaliseki ukuthi ubeke imigomo yesikhathi esifushane sokulahlekelwa isisindo noma uzibophezele ekuziphatheni isikhathi eside, kunezindlela zokwenza ukudla kwakho kusebenze kangcono. Futhi izindaba ezinhle ukuthi kuthatha imizuzu engu-20 yesikhathi sakho.
Ukwenza ukulahlekelwa kwesisindo kwenzeke
Ukucwaninga ekulahlekeni kwesisindo kuye kwaveza ukuthi ukubeka imigomo kungenye yezinyathelo ezibaluleke kakhulu ohlelweni lokulahlekelwa kwesisindo.
Kungani? Ngoba ukubeka imigomo yokudla okude isikhathi eside kunikeza ibalazwe lomgwaqo impilo yesikhathi eside nokuphila kahle.
Isibonelo, umgomo wakho wesikhathi eside ungase ulahlekelwe amapounds angu-50. Ukulahlekelwa leso sinani sesisindo kungase kuthuthukise impilo yakho futhi ushintshe ikhwalithi yokuphila kwakho. Kuyinto ejabulisayo! Kodwa uma ulahlekelwa isisindo ngezinga elifanele, kungathatha izinyanga ezingu-6 ukuya ngonyaka ukuze ufinyelele umgomo wakho. Kunzima ukuhlala ushukumisekile isikhathi eside.
Kodwa uma ubeka imigomo yesikhathi esincane sokulahlekelwa isisindo endleleni, uzoba nezizathu zokugubha phakathi nohambo. Lezi zinto ezincane ezifeziwe zisiza ukukugcina ukhuthazeke futhi kukukhumbuze ukuthi uyakwazi ukufinyelela emgqeni.
Ngakho usetha kanjani kokubili izinjongo zokulahlekelwa kwesisindo eside futhi ezincane? U-Dieters ozithatha isikhathi sokusetha umgomo we-SMART cishe amathuba okuncipha. Uma ungaqiniseki ukuthi ungabeka kanjani umgomo wokulahlekelwa isisindo noma usethe uhlelo lwakho lokudla, sebenzisa lolu hlu ngokusekelwe ocwaningweni lwakamuva ukuze usethe uhlelo olusebenzayo.
Izinyathelo Zokwenza Ukudla Kwakho Kusebenze Kakhulu
- Yenza ngokwezifiso imigomo yakho yokulahlekelwa isisindo. Izinhloso ozibekelayo kufanele zihlangabezane nezidingo zakho ezithile, indlela yokuphila, nezimo. Ungadluliselwa izikhangiso ezikhukhumelayo ezinhlelweni zokudla ezidumile ezingenakwenzeka ukusebenza . Kubantu abaningi, lezo zinhlelo aziphilile noma ziyiqiniso.
Ukulahlekelwa okungenani ama-1-2 amakhilogremu ngesonto ngokudla nokuzivocavoca kubhekwa njengengqondo. Kodwa ungakhetha ukusetha umgomo owenziwe ngokwakho. Abacwaningi eYunivesithi yaseWashington bathola ukuthi ngezinye izikhathi i-dieters ayithandi amazinga aqinile asetshenziswa izinhlelo eziningi zokulahlekelwa isisindo. Ngakho khetha uhlelo bese wenza izinguquko ngokusekelwe endleleni yakho yokuphila kanye nezintandokazi zakho. Ngaphambi kokuba utshale isikhathi noma imali uzibuze imibuzo eyinhloko mayelana nokuthi yini othemba ukuyifinyelela. Ngokuhamba kwesikhathi, ukwenza lokhu kutshalwa kwezimali okungeziwe kuzokusiza ukuba uhlale endleleni futhi uhlangabezane nezinselelo ezivamile zokulahlekelwa isisindo njengoba ziphakama.
- Thola usizo lochwepheshe. Izinhloso ezibekwe ngosizo lochwepheshe zingase ziphumelele. Ucwaningo eNyuvesi yaseCalifornia lithole ukuthi lapho iziguli zinikezwa ngosizo ukuhlela nokuqapha imigomo ehhovisi likadokotela babephumelele kakhulu ekufezeni lezo zinhloso. Futhi izifundo ezifanayo zibonise ukuthi ezinye izinhlobo zezokwelapha zingasiza futhi.
Lapho ukhetha uchwepheshe ozosebenza naye, zama ukuthola umuntu ongabandakanyeka esikhathini sokulahlekelwa kwesisindo. Ngale ndlela bangasiza ekuqapha inqubekelaphambili yakho futhi banikeze impendulo. Ngenxa yalesi sizathu, udokotela angeke abe ngumthombo omuhle kakhulu wokubambisana. Cabangela abanye abahlinzeki abangekho emitholampilo. Lokhu kungafaka umqeqeshi womuntu siqu, umqeqeshi obhalisiwe noma umqeqeshi wezinsizi. Uma ungenayo isazi sochwepheshe, cabanga ukuxhuma nabanye ku-intanethi.
- Yenza imigomo yokulahlekelwa isisindo elinganiswayo. Iseluleko sabo emisebenzini emisha, uMkhandlu waseMelika Wokuzivocavoca uncoma ukubeka imigomo elinganiswayo. Lokhu kusho ukuthi uma uhlela uhlelo lwakho lokudla, unquma ukuthi uzokala kanjani intuthuko yakho futhi ufake lokhu njengengxenye yesitatimende somgomo wakho.
Ukuzicabangela ngesilinganiso cishe indlela elula yokulinganisa ukulahlekelwa kwesisindo uma nje uzilinganisela kahle . Kodwa khumbula ukuthi kunezinye izindlela zokuhlola isisindo sakho. Kokubili izimpawu ze-BMI nezitho zomzimba zinikeza izindlela ezahlukene zokuhlola ukubunjwa komzimba wakho. I-BMI kulula ukulinganisa futhi inikeze isibonakaliso esihle ukuthi isisindo sakho sithinta kanjani impilo yakho.
- Bhala futhi uthumele imigomo yesikhathi esifushane nesikhathi eside. Esikhathini sokutadisha okushicilelwe mayelana nokuhlelwa kwemigomo, abacwaningi baseBrithani elikhulu baqinisekisile ukuthi imigomo ephumelelayo idinga ukuzimisela. Ngakolunye uhlangothi, uMkhandlu waseMelika Wokuzivocavoca ukhumbuza izivivinyo ezisha ukuthi imigomo yokulahlekelwa kwesisindo ephumelelayo kufanele ifinyeleleke. Ngakho useka kanjani umgomo obonakala uwenzayo futhi unselele ngesikhathi esifanayo?
Impendulo kubhala phansi kokubili imigomo yesikhathi eside eyinkimbinkimbi kakhulu kanye nemigomo yesikhathi esifushane elula. Imigomo yesikhathi esifushane isebenza njengama-stepping-stones emgomweni omkhulu. Esifundweni saseBrithani esikhulu, abacwaningi bagcizelela ukusebenzisa "izinyathelo ezingeziwe eziholela ekuphumeleleni okuqhubekayo" njengabalulekile. Ngokuchaza lezi zinhloso eziningi zokulahlekelwa kwesisindo, uzozibeka empumelelweni. Uma ngabe imigomo ibhaliwe, yibeke endaweni lapho ubona khona nsuku zonke ukukhonza njengesikhumbuzo sokuzibophezela kwakho.
- Dala izikhathi zokuchitha izinjongo zakho zokulahlekelwa isisindo. Izinhloso ziphumelela kakhulu uma kuqhathaniswa isikhathi esinqunyiwe. Lezi zikhathi zokugcina kufanele zihlanganiswe kuzo zombili imigomo yesikhathi esifushane nesikhathi eside futhi zingasebenza njengesikhumbuzo sokukala intuthuko yakho ekufezeni umgomo wakho.
Kubantu abaningi, isakhiwo sezinsuku eziyisikhombisa sisebenza kahle ngezinjongo zesikhashana. Lokhu kunikeza ukuqala okusha ngesonto ngalinye ngeSonto noma ngoMsombuluko. Kodwa khumbula ukwenza ngezifiso imigomo yakho bese usebenzisa isikhathi sokusebenza esikusebenzelayo.
Ukuhlelwa kwezinhloso kungase kubonakale kuwumsebenzi ongathà sina kodwa kungaba yisici esiyinhloko empumelelweni yokudla kwakho. Njengoba uhamba ngenqubo yokulahlekelwa isisindo, imigomo eyenzelwe kahle izokusiza ukuba uhlale endleleni. Futhi uma usulahlekelwe isisindo, amakhono omuhle wokubeka imigomo afika kahle ngesikhathi senqubo yokulawula isisindo . Ngaleso sikhathi, uzothola ukuthi ukuqhubeka nokusetha imigomo kuzogcina ukuzethemba kwakho kuphezulu.
Imithombo:
Thomas Bodenheimer, uMargaret A. Handley. "Ukuhlela kwezinhloso zokuguquka kokuziphatha ekunakekelweni okuyinhloko: Umbiko wokuhlola nesimo." Imfundo Yokubekezela Nokululekwa Ngo-Agasti 2009, amakhasi 174-180.
Andrew K. MacLeod, Emma Coates noJacquie Hetherton. "Ukwandisa inhlalakahle ngokufundisa amakhono okuhlela imigomo kanye namakhono okuhlela: imiphumela yokungenela okufushane." Journal of Happiness Studies. Umqulu 9, Inombolo 2, 185-196.
E Diane Playford, Richard Siegert, uWilliam Levack, uJennifer Freeman. "Izindawo zokuvumelanisa nokuphikisana mayelana nokuhlelwa kwemigomo ekuvuseleleni: umbiko wenkomfa." Ukuvuselelwa Kwemitholampilo April 2009 vol. 23 cha. 4 334-344.
UDarren A. DeWalt, uTerry C. Davis, Andrea S. Wallace, uHilary K. Seligman, uBetsy Bryant-Shilliday, uConnie L. Arnold, uJanet Freburger, uDean Schillinger. "Inhloso yokubeka isifo sikashukela ngokuzilawula: Ukuthatha izinyathelo ezinganeni ukuze uphumelele." Imfundo Yabekezelayo Nokululekwa Umqulu 77, Issue 2, Novemba 2009, amakhasi 218-223.