Izibalo zisitshela ukuba abaninzi abantu abayeke ukutshaya bafumana ubunzima ekuqaleni. Ngokomyinge, ukuba kufumaneka phakathi kwama-5 ukuya kwimizi-10. Kwaye uninzi lwabantu, lusexeshana kwaye lubuyele ngaphakathi kunyaka wokuqala wokuyeka ukutshaya.
Kwabanye bethu, nangona kunjalo, isisindo esifumene sihlala sibeke kunye / okanye sikhula. Izizathu zezi zinto zingabandakanya izinto ezifana nokunciphisa umonakalo ngenxa yokuyeka ukutshaya okanye ukuyeka umyeni, kodwa ngokuqhelekileyo kudla ngokutya ukutya kweekhalori ngexesha lemihla kunokuba wenze njengomntu otshaya.
Ukuba awuzange uyeke ukutshaya, thabatha ixesha elifutshane kwisitokisi lakho ngekhitleji ephilileyo kwaye ucinge ngezinto oza kwenzayo ukuze uhlale umkhondo xa uyeka ukutshaya. Ukulungiswa okuncinci kunokuhamba ixesha elide ekuncedeni ukuba ugweme imfuno yokutshala imali kwi-wardrobe enkulu ukuze uvumelane nomntu wakho omtsha, ongaboniyo.
Beka Iinjongo ezifezekileyo
Mhlawumbi indlela elula yokugcina ikhanda lakho phezu kwamanzi ngokuphelisa kunye nokulawula ukunyamezela kukugwema ukuzikhulula ngokwezinto ezininzi ezilindelweyo. Ukuyeka ukubhema, ngelixa kunzima kakhulu, ngumsebenzi onzima kuthi uninzi lwethu kusasa. Ukuqala ukutya okutsha ngexesha elifanayo ukuba uyeke ukutshaya kuninzi ukuguqula.
Abantu abaninzi bancedwa ngokuyeka ugwayi kwaye banqumle ukujamelana neminye imingeni ebomini ngexesha elifanayo. Xa oko kwenzeka, kunokuba nzima ukwenza konke kwaye ekugqibeleni, yonke into iyabuhlungu. Sibhekana nokutshaya ukutshaya kwaye ngokuphindaphindiweyo siphindela kwimichilo yokutya.
Gxila ekugcineni ubunzima bakho obukhoyo ngelixa ulawula ukuhoxiswa kwe-nicotine kunye neenyanga ezingaphaya kwayo. Emva kokuba ukhululekile ngesimo sakho sokungabikho komsi, ungakuchukumisa ukuba uchithe isisindo esingaphezulu.
Kutheni Ukutya Kuba yiNdawo yokuSuba
Kwabatsha abatshitshisiweyo, ukutya ngokuqhelekileyo kuthatha ukubaluleka okubalulekileyo kunokukhawuleza kuba yinto engafanelekanga xa singacapheli.
Ngoba?
Ngokwengxenye, kuhlobene nokufuna ukutshintshwa kwesenzo sokutshaya. Ababhemayo banomdla onamandla kumlomo kunye nokutya ngumsebenzi wesandla ngomlomo. Kananjalo, ukutya kukulula kakhulu ngaphandle kwebhegi ye- cigarette ebeka ingqungquthela yokutya kwiilwimi zethu. Akuqhelekanga ukuba abantu ababhemayo bayiqaphele ukuba ukutya okunye kuluhluke ngokugqithisileyo kunokuba bayenze xa bevutha.
Kwaye kukho into yokuba ukutya okududuzayo kubininzi kuthi. Le ngqiqo yenduduzo ifika ngokugqithisa kwe- dopamine kwingqondo , eyenzekayo yindlela efanayo yokutshaya "ukuzonwabisa" . Abaphengululi bakholelwa ukuba i-dopamine iyona nto ibalulekileyo ekugqiliseni, kuba yinto ye-nicotine, ukutya, utywala okanye ezinye izinto eziluthayo. Akumangalisi ke ukuba sifuna ukutya xa sifuna umsi.
Nangona singenakuyeka ukutya njengoko siyekile ukutshaya, sinokwenza izigqibo eziya kusinceda sigweme ukufumana ubunzima kunye nokuphucula indlela esiziva ngayo ngokwenyama.
Ukutya okucebileyo kwizondlo kusinceda sibe sempilo yethu kunye nemvakalelo engqondweni, leyo eyenza kube lula ukugcina umgudu wemihla ngemihla efunekayo kwiinyanga zokuqala zokuyeka ukutshaya.
Sebenzisa izicwangciso ezingezantsi ukukunceda uqale ucinge ngobuchule malunga nokusetyenziswa kokutya njengesixhobo sempilo enhle kunokuba utshintshe ukutshaya.
Iingcebiso ezili-10 zokunciphisa ukuThola ukuThunywa okuHlangeneyo
- Namela iingxenye.
Ukunciphisa ubunzima bokukhonza: Sebenzisa isitya seesidlo sasemini kunokuba isitya sokutya, kwaye umise emva kwetafile enye.
- Funda amalebula.
Cwangcisa ukutya okuphantsi kwamafutha kunye neeprotheyini kunye nefiber. Kwaye uthetha ngobukhulu bomlinganiselo, qi
- Gcina isilingo ngaphandle kwendlu.
Ukuba akukho, awukwazi ukuyidla. Sithengisa ifriji kunye neekhabhinethi ngokukhetha ukutya okunempilo ukwenzela ukuba xa unqwenela ukutywala, ukutya okulungileyo kufumaneka lula.
- Gxotha inyolo yakho enonophelo kwindawo yokutyela.
Musa ukuvumela indawo engama-half-gallon yekhefu ye-ayisikrifri kwifriji yakho. Esikhundleni salo, hamba ukuya kwi-ice cream parlor xa unesimo sengqondo sundae. Ukwenza oku khuselo ukuba ungabuyela kwenye indawo, okanye ngakumbi, esinye isitya emva koko.
- Phuza amanzi amaninzi.
Ukuba unomdla wokutywala, uphuze iglasi yamanzi kuqala. Kuya kunceda ukukuzalisa. Uya kudla okuncinci kwaye uphinde ubetha izifiso zokutshaya.
- Cinga 80/20.
Ukuba i-80% yezidlo kunye nokutya okudliwayo uyidla ngosuku olulandelayo lunempilweni kwaye inxalenye efanelekileyo, unokuzivumela ukuba uthathe amanani ambalwa kunye nezinye i-20% ngaphandle kokuphosa ukutya kwakho ngaphandle kokukhangela.
- Yidla rhoqo.
Zama ukutya 5 okanye 6 ukutya okuncinane kwimihla yakho. Umnqweno wokunyusela unyanzelekile ekugqibeleni ukupheka, ngoko ukutya okungaqhelekanga kungasifumana ngokupheleleyo iimfuno zakho. Kwaye iindaba ezilungileyo kukuba, ukutya okuncinci nganye iiyure ezimbalwa kunokunika amandla ekunciphiseni imetabolism. Jonga nje iikhalori zakho kwaye ugcine umyinge womhla ngaphakathi kwebala elifanelekileyo lomzimba wakho.
- Thatha uhambo.
Ukuzivocavoca kuya kukunceda uphephe ukuzuza umzimba. Njengesiqingatha esingangeeyure ukuhamba ngemini kunokwaneleyo ukunceda uhlale uzinzile, ngokude nje udla kakuhle. Kwaye ukuphucula umzimba kuphucula umoya, inzuzo enhle yomvuzo.
- Zi pha zamise.
I-borrowdom yinto enkulu yokutshaya nokutya. Yenza utshintsho ngokukhawuleza kwizinto ozenzayo kwaye unokuphazamisa kude nokukhunjulwa kwengqondo.
- Fumana inkxaso.
Iforamu yethu yokuyeka ukutshaya yindawo exhasa abantu abasebenza ukuyeka ukutshaya. Yeka kwaye uphewule ibhodi yomyalezo kweli qela elisebenzayo njengeendwendwe, okanye ubhalise (mahhala) uze ujoyine ingxoxo.
Musani Ukuthanda I-cigarette
Ukuyeka ukutshaya kokuqala kukungonakali, kungenakukhuseleka kuninzi lwethu. Yongeza inzuzo yesisindo kwi-equation kwaye sivuthiwe kwimeko efanelekileyo yokucinga .
Musa ukulingwa ukuba ubuyele ekubhemeni njengendlela yokulawula ubunzima bakho. Ukuba wenza, uya kufunda isifundo esinzima. Uya kuba ngumtshayi ofuna ukuyeka kwaye alahlekelwe isisindo kuba iipounds aziyi kutyhafaza ngenxa yokutshaya kwakhona.
Gcina izithende zakho kwaye ugxininise ekulahlekeni kwakho umlutha kwi-nicotine yokuqala kunye nesisindo sesibini. Emva kokuba ukhululekile kwisikhumba sakho esingenasiphelo, uya kulungeleka ukuba usebenzise ixesha lakho namandla ukuze ulahlekelwe ngumzimba ngokuphumelelayo.
Kwaye ukuthetha ngempumelelo, akukho nto iyenzileyo yokuzithemba komntu kunye nokukwazi ukujongana nemingeni ngokuphumelelayo kunokuphumelela ekupheleni kokutshaya.
Ukubhema kubulala, kuThafa kwaye kulula
Yenza oko okumele ukwenze ukuze uqalise lo mlutha ebomini bakho ngoku . Ukuba oko kuthetha ukuba ufumana amakhilogremu ambalwa kwinkqubo, oko makube njalo. Isisindo sinokuhlala silahleka kamva, kodwa impilo yakho eyigugu kwaye ingenakuxhaswa ayikwazi.
Umthombo:
ILayibrari yeSizwe ka-US yamayeza. Ukunciphisa Umthamo Emva kokuyeka ukutshaya: Yintoni ongayenza. Ukuphononongwa ngoSeptemba 22, 2014.