Uma wake wazama ukunciphisa isisindo, uyazi ukuthi kulula kangakanani ukwenza iphutha lokudliwayo ngezikhathi ezithile. Ukusuka ekudleni amakholori amaningi kakhulu ukuze ungasebenzisi umzimba okwanele, amaphutha alula angenza kube kuphazamise futhi kunzima ukunamathela ohlelweni lwakho lokulahlekelwa isisindo. Yiqiniso, uma ukulahlekelwa isisindo kwaba lula, abaseMelika ngeke bachithe amadola ayizigidi eziyizinkulungwane ezingu-20 ngonyaka ngonyaka ngemikhiqizo nokulahlekelwa kwesisindo.
Ukuphuza amaphutha kungaholela ekulahlekelweni kwesisusa, futhi kwezinye izimo ezingabangela abantu ukuba bayeke. Ngakho yini ongayenza ukuze ugweme ezinye zezingcingo ezivamile zokuzidla futhi uhlale endleleni efanele? Ngokufunda indlela yokwamukela amaphutha okudambisa ukudla, ungabheka izindlela ezinempilo zokufinyelela imigomo yakho yokulahlekelwa isisindo futhi uthathe imikhuba enempilo ngesikhathi esifanayo.
Hlela kabusha isimo
Ngakho wanikela futhi wadla ikhukhi (noma ezintathu). Noma mhlawumbe weqa ukudlala kwakho izinsuku ezimbalwa ezilandelanayo. Nakuba kungase kubonakale sengathi ulahlekile kabi futhi waphonsela ukudla kwakho konke ku-tailspin, kubalulekile ukuba ubukeke ngendlela engokoqobo hhayi ukuziphatha kwakho kuphela kepha izimpendulo zakho ezingokomzwelo. Ukuzikhulumela okungalungile kuyinto iresiphi yenhlekelele yokudla. Uma uqala ukuzihlambalaza, ngeke kuthathe isikhathi eside ngaphambi kokuthi uqale ukukholelwa ukuthi awunakho okudingekayo ukunamathela emigomweni yakho yokulahlekelwa isisindo.
Enye indlela yokuvimbela lokhu kungenzeki ukuvuselela isimo ngendlela evumela ukuthi ubone okuhle kulokho okwenzekile.
Kungenzeka ungene ekukhulekeleni, isibonelo, kodwa mhlawumbe uzuze ukuqonda okuncane okungakusiza ukuthi unamathele ekudleni kwakho esikhathini esizayo. Manje uyazi ukuthi cishe uzolamba ngesikhathi esithile sosuku ukuze ukwazi ukuhlela ukudlala okunempilo ngakwesokunene.
Ucwaningo luye lwathola ukuthi ukuhlehliswa okuhle kungenye yezindlela zokubhekana nokuphumelela kakhulu lapho uhlangabezana nezinselelo ezincane nokuhluleka.
Ukuhlehlisa okuhle, noma ukuzama ukubona okuhle esimweni, kutholakala ukusiza abantu ukuqeda izinsuku zabo ngenothi elihle kakhulu. Abantu abasebenzisa ukuhlehlisa okuhle bashiye imizwa emikhulu yokwaneliseka ekupheleni kosuku ngalunye.
Esikhundleni sokuphazamisa amaphutha amancane, gxila ekwenzeni uzwela oluncane. Ngokuyiqiniso, ukubuyiswa kwezidakamizwa okulinganisiwe akuyikudambisa ukudla kwakho futhi uziphathe ngokukodwa kungakusiza ukunamathela ohlelweni lwakho lokudla esikhathini eside.
Ngokuyinhloko, gcina isimo sengqondo esihle ngemizamo yakho kanye nekhono lakho lokuphumelela. Uma unezethemba ngokwakho kanye nesisusa sokuqhubeka, uzobe ukhululekile kakhulu ukufeza imigomo yakho.
Qonda ukulimaza kwakho
Ingxenye yokufunda ukwamukela amaphutha okudliwa yilokuqaphela ukuthi wonke umuntu unobungozi bawo. Esikhundleni sokuphika ubuthakathaka bakho kanye namaphutha akho, ukuvuma izindawo ozinzima kuzo kungaba yisisombululo esinamandla kakhulu. Ngokubheka izindawo zakho ezibuthakathaka, kungakhathaliseki ukuthi ukuthambekela ekunciphiseni ukusebenza kwakho noma ukuzibandakanya esimisweni se-snack ntambama, uzokwazi kangcono ukuletha uhlelo oluphumelelayo lokubhekana nalezi zinkinga.
Ngenkathi ungase wenze iphutha lokudliwayo ngezikhathi ezithile, ukuhlela ngempumelelo kungasiza ukunciphisa umonakalo ekulahlekeni kwesisindo sakho, ukuqina komzimba noma imigomo yezempilo.
Uma wazi ukuthi ukulangazelela i-carbs kuyindawo yakho engozini, isibonelo, ungahlela izindlela zokufaka isilinganiso esilinganiselwe sokudla okuphezulu-carbohydrate ekudleni kwakho, kodwa ulinganise lezi zindlebe ngokukhetha okunempilo okufaka imifino eningi enefiber amaprotheni. Kunokuba nje ukuphika noma ukungazinaki amaphutha akho, ukwamukela ubuthakathaka bakho bokudla ukudla kwenza kube lula ukuhlela indlela yakho yokukhetha kokudla nokuzivocavoca.
Gxila ekushintsheni umkhuba owodwa ngesikhathi
Ukuphathwa kwesisindo okuphumelelayo kuqondene nokuthatha imikhuba enempilo, kodwa ukushintsha amaphethini wokuziphatha omdala ngezintsha akulula ngaso sonke isikhathi.
Ukwenza izinguquko eziningi ngesikhathi esisodwa kuyiphutha lokudliwayo elijwayelekile kakhulu elingenza kube nzima kakhulu ukunamathela ezinhlelweni zakho zokulahlekelwa isisindo.
Eziningi zezinto ozenza nsuku zonke ziyindaba nje yomkhuba, kuhlanganise nezenzo ezithinta impilo yakho, isisindo sakho nokuqina. Ucwaningo lubonisa ukuthi cishe amaphesenti angu-40 emisebenzi yakho yansuku zonke ihilela imikhuba , eminingi yayo eyenziwa ngenxa yokufunda okuhlangene. Uma wenza okuthile okhiqiza umphumela omuhle, cishe uzophinda wenze leso senzo esikhathini esizayo.
Kodwa lezi zenzo zithatha isikhathi sokwenza, ngakho imikhuba emisha yokudliwa idinga isikhathi sokubamba. Lokhu kungakhungathekisa uma uzama ukunciphisa isisindo, yingakho abantu ngezinye izikhathi beyeka phansi ngaphambi kwemikhuba emisha, nempilo enempilo enesikhathi sokwenza.
Esikhundleni sokuzama ukwenza ushintsho obusuku bonke, gxila ekushintsheni umkhuba owodwa omncane ngesikhathi. Ungase, isibonelo, uzame ukubhekana nenselele eyodwa ngesonto ngalinye. Isonto lokuqala lingase lihilele ukufaka esikhundleni soda ejwayelekile njalo ngamanzi alula noma alula. Ngeviki elilandelayo ungase uzame ukuhamba ngezinyawo ezincane ntambama ntambama kunokuba ubukele ithelevishini uma ufika ekhaya usuka emsebenzini. Esinye isonto ungase ubeke umgomo wokupheka ekhaya kunokuba udle ukukhipha.
Nakuba lokhu kungase kubonakale sengathi kunguquko ezincane, ngisho nokushintsha okuncane kwindlela yakho yansuku zonke kungaba nomphumela we-snowball empilweni yakho. Ngokuhamba kwesikhathi, lezi ziphathekayo zizohlala zijwayele futhi zisiza ukwenza ukulahlekelwa kwesisindo sakho kube lula kakhulu.
Hlanganisa ukuzimela
Umjikelezo ojwayelekile kuya kwi-dieters evamile-wenza iphutha elilodwa lokunciphisa ukudla bese uzithola uphonsa ithawula ngosuku, ukudla ngokweqile ngenkathi ngesikhathi esisodwa uzishaya. Okubi nakakhulu, ungase uhlanganyele ekuziphatheni okulimazayo njengokudla ukudla okudliwayo okukusiza ukuqhubekisela phambili ekufezeni imigomo yakho yokudliwayo.
Ukuba nekhukhi eyodwa kungase kungabi iphutha lokudliwa, kodwa ukucasuka bese udla lonke ipuleti lama-cookies kungabangela izinkinga, ikakhulukazi uma kungukuziphatha okuqhubekayo njalo.
Ucwaningo oluthile lwathola ukuthi ukuzitholela ngokwakho kwakungeyona kuphela yezindlela ezinhle kakhulu zokuthuthukisa imizwa yokuzibheka; kungase kuholele ekunciphiseni ukuziphatha okuzimele. Esihlokweni sezilingo eziyisihlanu ezihlukene, abantu abazenza ukuzamukela ngokweqile babengenamathuba okuba bahlanganyele ekuziphatheni okulimazayo futhi kungenzeka ukuthi bagxile ekuthuthukiseni izindawo ezidinga umsebenzi.
Uma kuziwa ekudleni, ukufunda ukuthi uzamukele kanjani, amaphutha nakho konke, kungakusiza ukuba unqobe ukuthambekela kokubhubhisa imizamo yakho. Esikhundleni sokuzihlambalaza futhi ubuyele emikhubeni emibi, ungakwazi esikhundleni salokho ukwamukela amaphutha akho futhi usebenze ekunqobeni izinkinga ezinjalo uma zivela esikhathini esizayo.
Izwi elivela
Ukulahlekelwa isisindo kungaba nzima, kodwa ukuzishaya ngenxa yezinsalela kungenza inqubo ibe yinkinga enkulu. Ukufunda indlela yokwamukela amaphutha okudambisa kungathatha isikhathi, kodwa ukuzenza ngokwamukelekile futhi ukucinga izindlela ezintsha zokwakha imikhuba enempilo kungase kube yisihluthulelo sokulahleka kwesisindo eside.
> Imithombo:
> Kim, S, & Gal, D. Kusukela ekusetshenzisweni kwemali ekusetshenzisweni okusetshenziselwa ukuguquguquka: Indima yokwamukela ngokwakho ekuxazululeni ukuzikhohlisa. Umagazini woCwaningo lwaBathengi. 2014; 41 (2); 526-542. i-doi: 10.1086 / 676681
> Neal, DT, Wood, W, Wu, M, & Kurlander, D. Ukudonsa okwedlule: Nini imikhuba eqhubekayo naphezu kokuphikisana nezisusa? Ubuntu kanye ne-Social Psychology Bulletin. 2011; 37 (11): 1428. i-doi: 10.1177 / 0146167211419863
> Stoeber, J & Janssen, DP. Ukulinganisa nokubhekana nokuhluleka kwansuku zonke: Ukuhlehliswa okuhle kusiza ukufezekisa ukwaneliseka ekupheleni kosuku. Ukukhathazeka, ukucindezeleka, nokuphikisana. 2011; 24 (5): 477-497. i-doi: 10.1080 / 10615806.2011.562977