Izindlela Zansuku zonke Zokwenza Impilo Iphile eNorm
Sonke siyazi ukuthi, 'yenza njengoba ngisho, hhayi njengoba ngenza.' Kodwa leso seluleko asivamile ukusebenza, ngezizathu eziningana. Uma ungakwazi ukulandela iseluleko sakho, kungani kufanele omunye umuntu? Futhi uma abantu behlonipha wena, bazofuna ukwenza njengoba wenza. Okokugcina, lokho okushiwo yiyona mbono nje kuphela uze ubonise ukuthi ihumusha ukwenza.
Ochwepheshe abaningi bezokwelapha zokuphila ngendlela yokuQala Kwezempilo Eqinisweni akugcini nje ukunikeza iseluleko esihle, bayasisebenzisa empilweni yabo.
Lapha sizwa kusukela ochwepheshe ababhekana nezinselelo ezifanayo zomhlaba wangempela ezungeze indlela yokwenza impilo ibe yinto evamile emakhaya njengathi sonke. Ngikhuthaza ukuba wenze njengoba bethi ngoba iseluleko sabo sidlulile uvivinyo olubucayi: Yilokho abakwenzayo nalabo abathandayo kakhulu emhlabeni.
Yiba Isibonelo Esihle
UMichael Dansinger, MD
Umqondisi osungula, Uhlelo lokuguqulwa kwesifo sikashukela I-Tufts Medical Center; Umqondisi wezempilo, iBoston Heart Lifestyle Program
Ngingumdokotela wezokwelapha futhi ungumzali wezingane ezintathu ezineminyaka engu-15, 13, no-11. Mina nomkami sithole ukubaluleka okukhulu ekufaniseni imikhuba yokuphila enempilo futhi sitshela izingane zethu ukuthi injongo yale mikhuba iwukuhlala kahle.
Izingane zethu zisibona ngamunye ekwenzeni ukudla okunomsoco, abe ama-saladi enempilo noma izitsha eziphekiwe, esizifundisayo ukuzilungiselela. Bafunda ukushaya ibhalansi elungile phakathi kokudla okuhle-futhi-futhi "ukuphatha," futhi usibukele kancane kancane sibe yincinjana encane mayelana nalesi sigaba njengoba sikhula.
Sizivocavoca nsuku zonke futhi sikhuthaza ingane ngayinye ukuthi ihlanganyele emidlalweni yezemidlalo njengokudonsela phansi, basketball, kanye nomkhondo. Bafunda ukuhlelwa kwezemidlalo okuhle nokuthi bangagxila kanjani ekuziphatheni kancane kancane nabalingani beqembu elikhuthazayo. Njengomndeni, sihlanganyela emisebenzini yokuzithandela esiza abanye ukuba baphile impilo enempilo, kuhlanganise nokusebenza emakhishini okupheka nokufundisa izifundo zokubhukuda izingane.
Izingane zethu zingabona kalula ukuthi sithatha ukuzibophezela kwethu ekuphileni okunempilo ngokungathí sina nokuthi kuhlanganisiwe ekuphileni kwethu kwansuku zonke. Ngokubili, le mikhuba yomndeni ibaqeqesha indlela yokuphila impilo yabo engcono kakhulu.
Setha isiteji
UJoel Fuhrman, MD
Umcwaningi womndeni oqinisekisiwe weBhodi, umcwaningi wokudla okunomsoco, umbhali ongu-6 weNew York Times ongcono kakhulu, umbhali we "Izifo Ezifakazela Ingane Yakho"
Akubona bonke abazali abaqaphela ukubaluleka kokondla izingane kahle; labo abhekana nempi ephakeme ngoba ukuvumela izingane zidle ukudla okungenamsoco sekuye kwaba yinto evamile. Kodwa-ke, uma kusungulwa ukuziphatha okungahambi kahle, kunzima kakhulu ukwehlisa.
Ngikhuthaza ukuba udale indawo yokuhlala ekhaya egcwele amathonya aphilile. Yidla isidlo sakusihlwa ndawonye njengomndeni. Gcina izinhlobo ezihlukahlukene zokudla okunempilo ezisezingeni eliphezulu, ngakho-ke izingane zingakhetha futhi zijabulele izintandokazi zazo: usike imifino eluhlaza nge-hummus noma enye ibhontshisi eyenziwe ngokwenziwa kanye ne-nut dips. Akukaze kube sekuseni kakhulu ukukhuluma ngokuthi imifino yenza kanjani ubuchopho bethu, hhayi nje imizimba yethu, nokuthi ukudla okucutshungulwa kunciphisa ubuchopho bethu, kusenza singacacile, futhi siholele ekungenakulungeni. Ngisho nezingane ezincane zingakwazi ukuqonda ukuthi zonke izingxenye zomzimba wakho zingasizwa noma zizwiswe ubuhlungu yilokho okuya emlonyeni.
Yenza konke ongakwenza ukuze ugweme ukwenza ukudla kube umthombo wokuxabana. Qinisekisa ukuthi izingane zakho ziyazi ukuthi isifiso sakho sokudla kahle sivela othandweni lwakho ngabo futhi sifisa ukuba babe nokuphila okujabulisayo, okunempilo. Kuzohlale kukhona izikhathi lapho izingane zakho zizofuna ukudla ukudla abangane babo abadlayo. Ngiphakamisa ukuthi ngibanikeze inkululeko kulezi zimo, nginikeze iziphakamiso zokunciphisa ingozi, kodwa hhayi ukuyilawula noma ukuyiqeda.
Imikhuba yokudla yansuku zonke oyibeka ekhaya ibeka isisekelo sokuthandwa kwezingane zakho kanye nempilo yesikhathi esizayo.
Yenza Igumbi Lamaphutha
Tom Rifai, MD, FACP
Uhlelo lwezempilo lukaHenry Ford loMqondisi wezokwelapha wesiFunda, Impilo yamaMetabolic; U-Wayne State University Clinical Assistant Professor of Medicine
Uma ushiya ingane yakho ngefa lokubili kahle ngokomzimba nangokomzwelo kudinga ukuzinikezela futhi, ngezinye izikhathi, ukusebenza kanzima, ezinye zezinto ezibaluleke kakhulu zokwenza kanjalo azizinzima.
Ngokuvamile ukungazinaki kungukuhawukela wena kanye nabanye ohambweni lomndeni wakho ukuya endleleni yokuphila enempilo. Esikhundleni sokuzibethela "amahlumela," masibavule amathuba okuba "SLIP" (ume, bheka, uphenye futhi uhlele). Zama ukugwema uzizwa unecala ngezinselele futhi, esikhundleni salokho, uphumele kulo mcimbi.
Isibonelo, uma uhlala eholidini nomunye umndeni owahlela phambili futhi uhamba waya endaweni yokudlela ngenkathi umndeni wakho ugijima bese uthatha itekisi, tshela ukuthi umqondo wabo wawungcono kangakanani kunokukhala ngokuthi awuyona ingxenye yawo. Mhlawumbe sikisela ukubuyela emuva ehhotela njengemindeni ndawonye, "ikakhulukazi ngoba sonke sabelana nge-dessert kancane." Lokhu kuzobonisa ingane yakho ukubaluleka kwakho ngokwakho ngokuba nobuhlobo obuhle nomsebenzi womzimba nokudla.
Ukuletha wonke umuntu ngokuthi "konke" kunokwenzeka kubalulekile. Siyakwamukela umndeni ukubuza imibuzo bese uphendula ngaphandle kokwahlulela. Futhi khumbula, indlela yokuphila imayelana nokufunda njalo. Kungase kudingeke ubheke izimpendulo zemibuzo. Uma wenza kanjalo, sicela usebenzise umthombo onokwethenjelwa njengoMphathi WezeMpilo Weqiniso noma Isikhungo Sosayensi Ku-Intshisekelo Yomphakathi.
Yeqa ukuLecting
UDina Rose, PhD
Isazi sezenhlalo, uthisha womzali, isazi sokudla
Indlela engcono kakhulu yokugqugquzela isiko lempilo yezingane zakho ngokungafani neze: Ungakhulumi nezingane zakho mayelana nempilo (noma okungenani hhayi ngaphambi kokuletha imikhuba enempilo). Ukwenza kanjalo, kuvela, cishe njalo ukubuyela emuva.
Isibonelo, kukhona ucwaningo oluningi olubonisa ukuthi abazali abaningi baphoqa ukudla okunempilo ngoba kunempilo, izingane ezincane zifuna ukuzidla. Esicwaningweni esisodwa, eshicilelwe ku-Health Education Research, izingane zazingekho amathuba okuthi zithande isiphuzo lapho zibizwa ngokuthi ziphilile kunokuba zivele zibhalwe zisha. Cabanga ngakho ngale ndlela: Ungakwazi ukujabulela ukudla ngoba uthanda okuhle; lokhu kubizwa ngokuthi yinzuzo yokuhlangenwe nakho. Noma, ungajabulela ukudla ngoba kuzokwenza uphile; lokhu kubizwa ngokuthi yinzuzo eyinhloko. Lapho abantu begxila ezintweni ezithinta izinzuzo ezithile, kungakhathaliseki ukuthi ukudla ukudla okuhle, ukusebenza, noma yini, bayakujabulela kakhulu.
Umqondo wokuthi ukwenza okulungile kungcono kunokumane ukwazi okulungile akuyona into eqondile njengoba kungase kubonakale. Ngempela, sifundisa izingane umkhuba wokugeza ngaphambi kokuba sibafundise ukubaluleka kokuhlanzeka. Sibafundisa umkhuba wokugibela esihlalweni semoto ngaphambi kokuba sibafundise ngokuphepha kwezimoto. Izibonelo ziyaqhubeka. Ngakho-ke, wehla ngqo phezu kwengxoxo yezempilo futhi uthole ilungelo lokukhuthaza izenzo ezihumusha ukwazi kahle ukuziphatha. Ungasiza izingane zakho zibeke izindlela eziphilile ngaphambi kokuba zikwazi ukuthi imikhuba yazo iyabalungela.