Ukuseka iiNtsebenzo eziMpilo kunokuthatha ixesha elide kunokuba Ucinga
Ubulumko obuqhelekileyo lusitshela ukuba kuthatha malunga neveki ezine ukwakha umkhwa. Kodwa ngaba kunjalo ngokwenene? Ukuba uzama ukutya okuninzi okunomsoco okanye uhlala impilo yokuguga ngokuqhelekileyo, kuya kuthatha ixesha elingakanani umkhuba omtsha wokuphila?
Akungabazeki ukuba ukuseka imimiselo eqhelekileyo (okanye ukuphula izinto ezimbi) kunokuphucula ubude bakho.
Emva kokuziphatha okunempilo - njengokuyeka ukutshaya , ukusela kuphela ekumodareyithweni, okanye ukufumana umzimba rhoqo - usetyenwe kwishedyuli yakho rhoqo, unokukwazi ukuzenza ngokuqhubekayo.
Nangona kunjalo, kukhwankqisayo uphando oluncinane malunga nexesha elingakanani elifunekayo ukuseka umkhwa omtsha. Inyuvesi yaseYunivesithi yaseLondon uPhillippa Lally ihlolisise inkqubo yokwenza umkhuba kwimpilo yemihla ngemihla. Ukufunda kwakhe kwanyatheliswa ngo-2010 kwi- European Journal ye-Social Psychology .
I-Habit ichazwe njani?
Ukwenza into okokuqala kuthatha ukulungiselela kunye nenjongo. Ngokungqinelana, ingqalelo engakumbi, ingcinga, okanye umgudu kufuneka uhlawulwe. ULally uchaza umkhwa njengendlela yokuziphatha ephindaphindiweyo ngokuphindaphindiweyo ukwenzela ukuba emva kwexesha, kucinga ingqalelo encinane ukuba kwenzeke ukuba kwenzeke. Kunoko, ukubhekiselele kwimeko yendalo okanye imeko iqala ukuqala ukuziphatha njengendlela yokuphendula ngokuzenzekelayo: lixesha lokulala, ngoko uhlamba amazinyo akho (ngokunjalo amazinyo-ukuxubha amazinyo abe ngumkhwa).
Eli phepha lithetha ezi zilandelayo iziganeko zokuziphatha okuzenzekelayo okanye umkhwa:
- kusebenza kakuhle
- awuqondi kakuhle ukuba uyayenza
- kungenangqiqo
- akulawulwa ngaphantsi
Ingaba ithatha ixesha elingakanani?
Ngokutsho kovavanyo lukaLally, uphando oludlulileyo lubonisa ukuba ukuziphatha kuye kwaba yinto eyenzayo xa "isenziwa rhoqo (ubuncinane kabini ngenyanga) kwaye ngokubanzi (ubuncinane amaxesha angama-10)".
Ucwaningo lukaLally lufumene ukuba lunokuthatha ixesha elide kunelo.
Inani elipheleleyo labantu abadala abadala abangama-82 bafundiswa kwixesha leeveki ezili-12. Babuzwa ukuba bakhethe umsebenzi ophilileyo, ukusela, okanye ukutya okungazange kube yingxenye yenkqubo yabo yemihla ngemihla, kwaye bayenze ngexesha elifanayo okanye indawo nganye ngosuku. Bekufuneka bachonge isiqendu okanye isimo esingaqhuba ukuziphatha, ngokude nje ukuba loo nto ibonakala yenzeke kanye kuphela. Isifundo ngasinye sasibhalwa kwiwebsite ukuba ingazange yenze umkhwa. Akukho mvuzo waluphi na uhlobo olwenziwe njengenkuthazo yokuphinda ukuziphatha.
Izifundo zanyula izenzo ezifana nokuqhuba imizuzu eyi-15 ngaphambi kokudla isidlo, ukutya isiqhamo seziqhamo ngesidlo sasemini, okanye ukucamngca.
Ubude bexesha elide lithatha ukuba umkhwa wokuzenzekelayo ube yiintsuku ezingama-66. Uluhlu, nangona kunjalo, luneentsuku ezingama-18 ukuya kwezingama-254 ukuba umkhwa ubekwe. Enyanisweni, malunga nesiqingatha sezifundo azizange zenze isenzo esikhethiweyo sanele ngokwaneleyo ukudala umkhwa.
Okuthakazelisayo, ukuphindaphinda ukuphindaphinda kwesenzo akusoloko kunika imikhuba enamandla. ULally wafumanisa ukuba ukuphinda ngokuphindaphindiweyo ukuziphatha ekuqaleni kwenkqubo kwakusebenza kakuhle ekudaleni isenzo ngokuzenzekelayo, kunokuphindaphinda emva koko.
Ukongezelela, emva kwexesha elithile, inkqubo yokwenza umkhwa weenqwelwana ukwenzela ukuba ukuphindaphinda okuphindaphindiweyo kungagcizeleli umkhwa. Ubudlelwane phakathi kokuphindaphinda nokuqina komkhwa-ke akukona okusemthethweni kulolu cwaningo.
Yintoni oku kuthetha ngayo kuwe
Ngokungafani nexesha elinesine leveki edlalwa njengomyinge wokumisela umkhwa, uphando lukaLally lubonisa ukuba iintsuku ezininzi neentsuku zokunyamekela ziyimfuneko. Awudingi ukudimazeka ngolu hlobo lokufumana; qaphela nje ukuba ukuguquka kokuziphatha kuyinselele, kwaye khangela iindlela zokuxhasa indlela yokuphila yakho - uyenze ngokuqhubekayo kwaye rhoqo - ukubanceda ubenze unaphakade.
Imithombo:
Ukutshintsha Iimiba Yakho: Amanyathelo Okuphucula Impilo. ISebe lezeMpilo laseMelika kunye neNkonzo yoLuntu / iZiko leSizwe lezeMpilo loLwazi. https://www.niddk.nih.gov/ealth-information/weight-management
Isikhokelo soTshintsho lokuziphatha. I-National Heart, I-Lung, ne-Blood Institute Information Information Sheet. https://www.nhlbi.nih.gov/health/educational/lose_wt/behavior.htm
UPllippa Lally, uCornelia HM Van Jaarsveld, uHenry WW Potts kunye noJane Wardle. "Ziyenziwa njani iiHabits: UkuQulunqiswa koHlelo lweHlabathi kwiLizwe Lwenene." I-European Journal ye-Social Psychology 40; 998-1009 (2010).