Ngesikhathi se-Halftime Show ye-Super Bowl LI, kuthatha yonke iminithi emibili ukuthi abantu bathathe i-Twitter kube namahloni emzimbeni uMnuz Lady Gaga ngenxa yokuthi wayebizwa ngokuthi "imiqulu yesisu." Benza inhlanhla yabo, okwakube sekuhlangene nokuhlehliswa kwabalandeli, futhi ngemva kwenkathi elandelayo, ingxoxo yashintsha kusukela, "Yeka ukusebenza okumangalisayo, kwezemidlalo!" "U-Lady Gaga wadumala isisu sakhe!"
Ngakolunye uhlangothi, kwakuqabula ukubona abantu abaningi kangaka behlambalaza abahlaziyi futhi behalalisa umzimba kaGaga (ngokufanelekile), kodwa ngakolunye uhlangothi, kwakumfutheka ukubona ukuthi ukubonakala kwabantu ngokomzimba kusabonwa "kubaluleke kakhulu" futhi kufanelekile yengxoxo kunamakhono abo namakhono. Futhi ekugcineni, kwakunzima ukufakaza ukuhlukaniswa okucacile phakathi kwemibono yabantu ngokuphelela ngokomzimba, nokuthi yini empeleni kubonakala sengathi ilungele ngokomzimba.
Iqiniso liwukuthi ukuqina ngokomzimba akusho ukubuka njenge-supermodel, futhi njengoba isazi sokusebenza kwengqondo uDkt. Yvonne Thomas sigcizelela, "umzimba we-supermodel" uvame ukutholakala ngezenzo ezingenabungozi, kuhlanganise nokubheja, ukuhlanza, ukuvinjelwa ngokweqile kwama-calories, besebenzisa ama-laxatives, noma ukusebenzisa ngokweqile. Ngamanye amazwi, ukuphishekela "umzimba ophelele" kuvame ukuhluke ngokuphelele kunokufuna umzimba onempilo .
Noma kunjalo, umzimba onempilo yilokho okubaluleke kakhulu, futhi lokho okubukeka kanjani , kuhluke wonke umuntu.
I-Culture of Body Shaming
Yiqiniso, u-Lady Gaga akayena udumo wokuqala ozohlazeka umzimba, futhi (ngeshwa) ngeke abe ngowokugcina. Ngokwemvelo, izidumbu ezihlambalaza umzimba ziyimidlalo. UDkt. Sanam Hafeez, isazi sezokwelapha sezempilo saseNew York City esinelayisensi ekhishwa yilayisensi kanye nesilungu sekhono e-Columbia University Teacher's College esebenzisa i-Lady Gaga ukuchaza leli phuzu, "Izidalwa zibhekwa izinga eliphakeme kakhulu.
Abantu bakhononda lapho ohlonishwayo behlinzwa ngokuhlinzekwa nge-plastiki, bese bekhononda lapho omdabu bebukeka bemvelo. Uma u-Lady Gaga ephuma esiteji ebukeka esincanyana, abantu bebezomgxeka ngokuba mncane kakhulu, ngisho nokucabangela ukukhathazeka kokudla. Kuyinto isimo-no-win. Kungakhathaliseki ukuphelela noma ukugxekwa kanzima. "
Futhi ngokuqinisekile, abadumile akuzona kuphela abazobhekana nakho okungalungile futhi, ngokungagwegwesi, isenzo esingalungile sokuzihlambalaza umzimba. Abantu bakwenza kubomdabu. Benza lokhu komunye nomunye. Futhi ngaphezu kwakho konke, bayakwenza ngokwabo. Kwenziwa ngokuqinile emphakathini wenkambiso yamasiko, uDkt. Kelly Morrow-Baez, umeluleki wezobuchwepheshe onelayisensi ephethe i-Ph.D. ekucwaningweni kwengqondo kubonakala kunzima ukulungisa, "Indlela umuntu abheka ngayo iyinxenye enkulu yokuqala kokuqala. Ikakhulukazi ezweni lethu ledijithali elisheshayo, ukuthambekela kwethu ukwenza izinqumo ezinamandla ngezikhathi nje kuye kwaqina."
UJennifer Lentzke, umlobi wezokudla obhalisiwe kanye noMqondisi Wezinsizakalo Zempilo e-Rosewood Centers for Eating Disorders uthi, "Siqeqeshwe" ngemikhankaso yokukhangisa okuhlosiwe kwi-intanethi, ithelevishini kanye nokunyathelisa imithombo yezindaba ukuthola nokuhlukanisa izinhlobo zomzimba, ubujamo, ubukhulu, nokunye njengokuthi 'kuhle' ngokumelene 'nokungamukeleki.' Ngokuhlasela kwezingxenyekazi zokuxhumana zenhlalo ezithuthukisa izithombe eziphathekayo nokuphatha izici zomzimba, sisebenzelana nomphakathi obeka kakhulu ukugcizelela ekubhenyweni kwezinga lokubukeka nokuphezulu. "
Kodwa ngenxa yokuthi ukugwema izigwebo mayelana nokuma komzimba nosayizi sekuye kwaba njalo-ngokwengeziwe umkhuba wendabuko, lokho akusho ukuthi kufanele samukele isimiso esijwayelekile, ikakhulu uma singaba nemiphumela emibi ephazamisa ukuqonda kweqiniso ukuthi yini enempilo ngempela . "Siyibona ngokugcwele ekutheni izidlo zezigidi zezinsizwa nezinsizwa zizama ukuzama ukubona ukuthi zingobani nokuthi zithinta kanjani emphakathini ozivuselelayo futhi uzifundise ukuthi zihlolisise kanjani ukuzibheka kwazo ngokusekelwe eziphatheni ezibonakalayo ukuheha, "kusho uLentzke, wanezela ukuthi," Kuyisifo esiwumshayabhuqe, futhi kushukumisela abantu ukuba bathathe izinyathelo ezinkulu ukuze bazame futhi baphile ngokuvumelana nezindinganiso ezingenangqondo. "
Ngakho-ke uma kukhona okuhle okungavela ekuhlazeni umzimba, ikakhulukazi esiteji esikhulu se-Super Bowl, mhlawumbe silapha lapha: Kukunika ithuba lokuzifundisa emkhakheni phakathi kokuthi "ukuphelela ngokomzimba," kanye nencazelo yangempela yokuba ufanelekile futhi enempilo.
Incazelo Yokwenyama Yempilo Nenhlanhla
Ngokweqile, incazelo "yezempilo" yisimo sokukhululeka kokugula noma ukulimala. Yiqiniso, le ncazelo ingandiswa ukuze ibandakanye ukungabi khona kwezifo ezifana ne-cholesterol ephakeme, ukucindezelwa kwegazi, noma ushukela wegazi, ngakho-ke incazelo ye-case-by-case impela phakathi kwakho nodokotela wakho. Uma uthola izithupha phezulu kusuka ku-doc yakho, khona-ke thokoza! Ungacabanga ukuthi unempilo, kungakhathaliseki ukuma komzimba wakho noma usayizi.
Ukufaneleka kuyinkimbinkimbi encane kakhulu. Kukhona "izingxenye" ezimbili zokuzivocavoca: imfanelo ehambisana nempilo kanye nokufaneleka komsebenzi. Ngenkathi wonke umuntu kufanele adubule ukuze athole izici ezihlobene nempilo yokuzivocavoca, ukuqina okuhlobene nekhono kuvamise kufakwe emigomweni ethize noma izidingo zokuphila. Isibonelo, imigomo nendlela yokuphila yomdlali wezemidlalo kuyobe ihluke kwi-jockey yedeski ofuna ukuchitha izimpelasonto zakhe ukuhamba nomndeni wakhe. Akukho okulungile noma okungalungile, okuhle noma kubi, kuhlukile. Futhi imiphumela yemvelo yendlela ngayinye yokuqeqesha nayo ingase ibonakale ihlukile.
Iqhinga, yebo, liwukuqonda ukuthi kulungile ukubukeka okuhlukile. Wonke umuntu ubheka ngendlela ehlukile ngokusekelwe ku-genetics elula, ngakho-ke umdlalo wokuqhathanisa oqhubekayo, okwenza abantu basabele emizimbeni yabanye ngezitatimende ezivela kuzo, "Bukani leyo ndoda-eyinhloko!" "Ngifisa sengathi ngabe nginomzimba wakhe!" akudingekile futhi akufanelekile.
Abantu abaningi bayazi ukuthi yini empilweni yokuphila. Kunabantu abaningi 'abanamahloni abanobucayi' labo ababukeka bebuthakathaka, kodwa banomzimba ongenampilo-futhi abantu abaningi abakhulile ngempela empilweni ngempela, "kusho isazi sezokwelapha uDkt. Gretchen Kubacky," Ukuqhathanisa ngokujwayelekile akusiyo impilo. Ukufaneleka kufanele kulinganiswe ngokuvumelana nesilinganiso somsebenzi siqu, ukukhula, nomzamo. "
Ngakho uma ufuna ukuphuma isitimela sokuqhathanisa futhi uqale ukuthuthukisa incazelo yakho yalokho okusho ukuthi uphile kahle futhi ucabange, cabanga ngalokhu okulandelayo.
Izingxenye ezihlobene nezeMpilo zoMpilo
Lezi zingxenye ezinhlanu zokuqina ziyizinto wonke umuntu okufanele adonsele ukuze athole futhi athuthuke. Basiza ukuvikela ekuthuthukiseni ukugula okungapheli kanye nezifo, kuhlanganise nesifo senhliziyo, isifo sikashukela, ukuphefumula kwesifo sikashukela, nokunye okunjalo, ngenkathi kusekela indlela yokuphila esebenzayo.
- Ukukhuthazela Kwemvelo: Lokhu kuyinhliziyo yakho namaphaphu ukuhambisa oksijeni namandla kumisipha yakho yokusebenza ngesikhathi somsebenzi. Ungathuthukisa ukukhuthazela kwenhliziyo nangemisebenzi efana nokuhamba, ukubhukuda, ukuhamba ngebhayisikili nokuqeqeshwa kwesikhashana.
- Ukukhuthazela Kwemisipha: Ukukhuthazela kwemisipha kubhekisela emandleni akho okusebenza kwemisipha yokuqhuba umsebenzi othile ngokuphindaphindiwe ngaphandle kokukhathala. Ngokwesibonelo, ukuthi imilenze yakho ingakwazi kanjani ukuhamba ngebhayisikili phezulu kwentaba. Ukukhuthazela kwemisipha okukhuthazayo kuvame ukuhambisana namakhono noma imisebenzi ethile. Isibonelo, lapho uhamba ngebhayisikili ngaphezulu, imilenze yakho iyoba namandla kakhulu, lapho ukhula kakhulu, umzimba wakho ophezulu uzoqina, ukwazi ukwenza umsebenzi ophindaphindiwe njalo.
- Amandla Emisipha: Amandla emisipha aqondene nanoma yikuphi amandla omzimba anikeziwe wokusebenzisa amandla amakhulu ezinkontileka ngesikhathi esisodwa. Ngokuphathelene nokuqeqeshwa kwamandla, ngokuvamile kubhekwa ngokuthi "eyodwa rep max" yomsebenzi owenziwe.
- Ukuvumelana nezimo: Ukuguquguquka kuyinkululeko engavinjelwe yamalungu akho ukuze uhambisane nokuhamba okugcwele. Ngakho-ke, ukuguquguquka kungokwezifiso ezithile. Kungenzeka ukuthi umuntu abe nokuguquguquka okuhle kakhulu emahlombe, kodwa ukulinganisa okulinganiselwe ezinqulwini. Umgomo, yiqiniso, ukuthi ube nokuguquguquka okwanele ukuhamba ngokukhululekile ngaphandle kobuhlungu kuwo wonke amalunga akho.
- Ukubunjwa komzimba: Ukubunjwa komzimba ukuhlobana kwamanoni kuya emanzini angenalutho (amathambo, okuqukethwe kwamanzi, imisipha, njalonjalo) emzimbeni wakho. Kubalulekile ukuqaphela ukuthi ukwakheka komzimba akufani nesisindo noma i- BMI . Kungenzeka ukuthi kube nokubunjwa komzimba okunempilo, kodwa kubhekwe njengokwedlulele ngokweqile. Ngokufanayo, kungenzeka ukuthi ube ne-BMI "evamile" kodwa ube nokubunjwa komzimba okungekho emzimbeni.
Umgomo oyinhloko lapha ukukhulisa ukukhululeka okungenamafutha ngokwakhiwa kwemisipha, nokunciphisa ngokweqile amafutha emzimbeni ngokusebenzisa inhlanganisela yokudla okunempilo nokuzivocavoca njalo. Kodwa ukunciphisa amafutha omzimba akusho ukususa ngokuphelele-umzimba womzimba empeleni uyisisindo esivikelayo nesidingekayo uma ugcinwe emazingeni aphilile.
Izakhi ezihlobene nokusebenza kobuciko
Ukuzivocavoca okuhlobene nomakhono kuhluke kunempilo ehlobene nokuphila ngendlela yokuthi ukhetha ukuthuthukisa la makghono ngamaphesenti angu-100 kuwe, futhi uzohluka kumuntu oyedwa kuya kwesinye kuye ngezinhloso zomuntu siqu. Isibonelo, i-sprinter izofuna ukuthuthukisa amandla nejubane. Umdlali we-baseball uzodinga ukuthuthukisa isikhathi sokuphendula. Umvivinyazi uzosebenza kanzima ngokulinganisela, ukusebenzisana, ubuciko namandla. Futhi isilinganiso somuntu singase sifune ukusebenza kuwo wonke umuntu ukuba sibe "umgijimi womuntu osebenza kahle".
- Amandla: Ukubonakaliswa kokuhlanganiswa kwejubane namandla - ikhono lezingxenye zakho zomzimba ukuhamba masinyane ngamandla amakhulu.
- Ukusheshisa: Ukushesha kangakanani ukwazi ukuhambisa umzimba wakho, wonke noma ingxenye.
- Ubukhulu : Ikhono lokushintsha isiqondiso ngokushesha ngenkathi ugcina ukulawula umzimba wakho.
- Ukulinganisela: Ukwazi kanjani ukulawula umzimba wakho futhi ugcine ukuzinza ngenkathi umile noma uhamba.
- Ukubambisana: Ikhono lakho lokusebenzisa nokulawula umzimba wakho nezinzwa ngenkathi uhamba; isandla-iso noma unyawo-ukusebenzisana kwamehlo kuwela kulesi sigaba.
- Isikhathi sokuphendula : Kanjani masinyane ukwazi ukuphendula kwisimo sangaphandle.
Izinga umuntu asebenza kuzo ezingxenyeni eziphathelene nobuchwepheshe bokuzibandakanya ngokuhambisana nezici eziphathelene nempilo yokuzivocavoca zingaba nomthelela ekubukeka kwakhe ngokomzimba, kepha uma umgomo wokugcina unempilo , lezi zibonakaliso zomzimba akufanele zisetshenziswe njengendlela yokuqhathanisa noma i-idealism.
Ukusebenzisa indlela ye-RISE Yokuqeqesha Impilo Nokufaneleka
Kuyinto eyodwa ukuqonda izakhi ezibangela ukuqina, kodwa enye into ukwazi ukuthi ungaqalisa kanjani uhlelo lokuqeqesha olungakusiza ufinyelele imigomo yakho. UDkt. Paul Arciero, ilungu le-faculty wesayensi yezobuchwepheshe kanye nomcwaningi wase Skidmore College, wakha isichazamazwi esithi "RISE" esekelwe ocwaningweni lwakhe ukuze asize ukuchaza ukuthi uhlelo lokuqeqeshwa ngekhwalithi kufanele lufake kanjani. Uma uhlola wonke amabhokisi, futhi uhlanganisa ukuqeqeshwa kwakho ngecebo eliphakeme, elilinganisela kahle lokudla, uzothola imiphumela emihle.
- Ukuphikiswa: Ukuqeqeshwa kokuphikiswa , okungaba ngendlela yokuphakamisa okunzima, amakamu okubopha, ukuqeqeshwa kwesifunda, noma ukuqeqeshwa kwesisindo somzimba.
- Izikhathi zokuqeqeshwa : Ukuqeqeshwa okuphambene , okushiya ukuqhuma okuphansi nokuvivinya umzimba okuphezulu futhi kukhuthaze ukukhuthazela kwenhliziyo, futhi kuye ngokuthi indlela, amandla, ijubane, namandla.
- Ukwehlisa: Kugcinwa uhla lokuhamba nokuguquguquka, futhi kungenziwa ngokusebenzisa isimiso sokwedlula ngokwendabuko , noma uhlobo lokuzivocavoca njenge- yoga , i-Pilates, noma ibha .
- Ukukhuthazela: Ukuvivinya umzimba, okuzinzile, okuvame ukufana nemisebenzi yendabuko ye- cardio , njengokuhamba, ukubhukuda, ukuhamba ngebhayisikili noma ukudubula.
Ukufaneleka Kufika Ngezimo Ezihlukahlukene Nezikhulu
Ekupheleni kosuku, akekho abantu ababili (ngisho namawele afanayo), abukeka ngokufanayo. Inani eliphelele lezakhi zofuzo, ukukhetha komuntu siqu, okuhlangenwe nakho, nemigomo, konke kuthinta ukubonakala komzimba. Futhi uma kunikezwa ukuthi incazelo "yokulingana" ihluka ngokubanzi ngokusekelwe endleleni yokuphila nokuhlela, akekho onelungelo lokukwahlulela noma ukuziqhathanisa nomzimba womunye umuntu.
Njengoba i-psychotherapist nomlobi u-Iman Khan, ngakho-ke, uthi, "Ukuphila akusho ukuthi ube nepakethe ayisithupha, ukukhiqizwa kwezakhi zofuzo nesimo somzimba kunomthelela omkhulu kulokho. umzimba ofanelekile, noma umzimba wakho we-yoga umfundisi ophilile, onempilo.
Ukunqoba Amasiko Okudakwa Kwemzimba
Inselelo Yiqiniso ukuthi uma isahlulelo sangokomzimba sigxile emasikweni aseMelika, uzikhipha kanjani emjikelezweni? Iqiniso, akulula. Kufanele ukwazi ukubona imicabango yakho engalungile noma yokwahlulela-ngokwakho noma kwabanye-bese uqondisa kabusha noma uhlele kabusha ukungabi nalutho into into eyakhayo.
UDkt. AJ Marsden, uprofesa osizayo wezinsizakalo zomuntu kanye nokusebenza kwengqondo eBeacon College eLeesburg, eFlorida, uthi, "Indlela kuphela yokushintsha lesi sici sesiko lethu ukukhuluma ngokumelene nokuhlazeka komzimba - ikakhulukazi lapho umuntu ecacile khona kuphilile futhi kulungile.Kubalulekile futhi ukuthi ungafaki isisindo esiningi esahlulelweni sabanye abantu. Abantu abakwazi ukukwenza uzizwe noma yini. "
Lokhu kuyinto ebalulekile ukuqaphela. Uma wena, uqobo, uzizwa unamahloni emzimbeni, ungakhetha ukuqondisa imizwa yakho emibi futhi ngokuyisisekelo "wenqabe" leyo mizwa yehlazo. I-Marsden iyaqhubeka, "Uma usuqaphela lokho, kuzokusiza ukuthi ukwazi ukuphinda uphinde ubhekisise noma yikuphi uhlobo lokungabi nalutho ngokukhanya okukhulu. Uma uzibheka ucabanga imicabango engafanele noma ukhulume kabi ngamazwi omunye umuntu, ayeke. isahlulelo esinzima. "
Kubalulekile ukuthatha izinyathelo zokuvimbela umjikelezo ekuqhubekeni. UDkt. Helen Odessky, isazi sezengqondo nomlobi we- Stop Anxiety kusuka ekusikeni , uthi izingane ziyi-sponges eziqala ukuthuthukisa isithombe somzimba zisencane kakhulu. "Ingane evezwe ngokuhlambalaza okunamahloni ingase ibe nomthelela wokudabuka kokugula, ukucindezeleka nokukhathazeka. Uma samukela ukuhlazeka komzimba futhi singabizi njengokungalungile uma kwenzeka, sivumela ukuthi kube yinto evamile. "
Esikhundleni sokugxila ekubukeni kuqala, u-Odessky ukusikisela ukuthi ugxile ekusebenzeni nasekhono. "Singafundisa izingane zethu ukubaluleka kwemizimba yethu kanye namandla abo okumangalisayo okuletha ukusebenza kwezemidlalo, ukudansa, ukugxuma, nokucula, nokugxila empikweni yezempilo, engaboni."
Futhi ungasebenzisa le ndlela efanayo ukushintsha ukuthambekela kwakho ukugxila ekubukeni kuqala. Uma uzithola "ufisa" umzimba womunye umuntu, yeka. Khumbuza ngamakhono akho namakhono akho ayingqayizivele, nomsebenzi owenzayo emigomweni yakho yokufaneleka. Gxila kulokho umzimba wakho ongakwenza. Konke kuhle-kuhle-ukufuna ukuba ngumuntu wakho ongcono, ophilile, kodwa njengoba isho, ukufanisa kuyisela lenjabulo. Ukufisa umzimba ongeyona eyakho kungukuphazamiseka okuyize okuvela kulokho oyikho nokuthi yini wena, ngokwezifiso, ongakwazi.