Njira 6 Zochepera

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Gawo 1: Onani chithunzi chachikulu

Sinthani kuwona vuto lanu lolemera munjira zanu ndipo m'malo mwake muwone ngati gawo la dongosolo lalikulu lomwe limaphatikizira zosowa zam'banja lanu, moyo wapagulu, nthawi yogwira ntchito ndi zina zilizonse zomwe zimakhudza machitidwe anu azolimbitsa thupi komanso momwe mumadyera, kuphatikiza mtundu uliwonse wazakudya ndi zokonda za anzanu.

Mukazindikira kuti ndi zinthu zingati zakunja zomwe zimakhudza dongosolo lanu lazakudya zabwino komanso kuchita masewera olimbitsa thupi, mudzazindikira kuti kuonda chifukwa chokhala ndi mphamvu zokha ndizosatheka. Farrokh Alemi, Ph.D., yemwe ndi pulofesa wothandizira zaumoyo ku George Mason University School of Nursing ku McLean, Va "atero:" Kugwiritsa ntchito mphamvu pakudziwongolera kuli ngati kugwiritsa ntchito nkhanza. " ."

Gawo 2: Fotokozani vuto

Musanapeze mayankho, muyenera kuzindikira vuto lenileni, atero a Linda Norman, M.S.N., RN, woyang'anira nawo ku Sukulu ya Nursing ku Vanderbilt University ku Nashville, Tenn., Komanso m'modzi mwa omwe adachita nawo kafukufuku wa Alemi.

Nenani kuti ma jeans omwe mumakonda ndi othina kwambiri. M'malo modziwuza wekha kuti uyenera kuonda, Norman akuwonetsa kuti uzifunse mafunso angapo, monga "Nchiyani chomwe chikugwirizana ndi kunenepa komwe kwandipangitsa kuti ma jeans anga akhale olimba?" (mwina vuto lalikulu ndikutopetsa kuntchito kapena kuwawa kwaubwenzi woyipa) ndi "Nchiyani chikuchititsa kuti ndikulemera?" (mwinamwake simupeza nthawi yochita masewera olimbitsa thupi, kapena mumadya chifukwa cha kupsinjika maganizo ndipo muyenera kuphunzira njira zina zochepetsera nkhawa kuti muthe kutsatira ndondomeko ya zakudya zabwino). “Pamene mukufunsa mafunso ambiri,” Norman akutero, “m’pamenenso mudzayandikira kwambiri gwero la vutolo.

"Zimathandizanso 'kukonza' vutoli moyenera," Alemi akuwonjezera. "Mwachitsanzo, mutha kuyang'ana kulemera ngati mwayi wokhala wathanzi." Pomaliza, ndikofunikira kufotokozera vutoli m'njira yomwe imakupatsani mwayi wowunika momwe mukuyendera ndikuyesa zotsatira zake ndi momwe mukugwirira bwino ndi zomwe zimayambitsa kunenepa.

3: Ganizirani njira zothetsera mavuto

Kufotokozera momveka bwino vuto lomwe likukulepheretsani kuti muchepetse thanzi lanu kungakutsogolereni ku yankho. Ngati mwafotokoza vutoli mosasamala - "Ndiyenera kudya pang'ono" - mwadzinyenga nokha pakudya ngati yankho. Koma ngati muli achindunji - "Ndiyenera kusintha ntchito kapena kuchepetsa nkhawa kuti nditeteze thanzi langa" - mwina mungaganizire mayankho angapo abwino pamavuto anu, monga kuwona mlangizi pantchito kapena kuyambitsa pulogalamu yatsopano yochita masewera olimbitsa thupi.

Lembani yankho lililonse lomwe likubwera m'mutu mwanu, kenako konzani mndandanda molingana ndi zofunikira, kuyambira ndi omwe akuthandizira kwambiri kuthetsa vutolo kapena zomwe zingakhudze kwambiri zotulukapo.

4: Yang'anirani momwe mukuyendera

Pangani chinthu choyamba pamndandanda wanu kuyesera kwanu koyamba. "Nenani vuto ndilakuti mumangokhala, ndipo yankho lanu loyamba ndikucheza ndi mnzanu mukaweruka kuntchito," akutero Duncan Neuhauser, Ph.D., pulofesa wa zaumoyo pa Case Western Reserve University School of Medicine ku Cleveland. ndi mnzake wofufuza wa Alemi. "Mutha kuyesa kugwiritsa ntchito ola lanu la masana kuti mupange 'madeti azolimbitsa thupi.' "

Pakatha milungu ingapo, onjezani kuchuluka kwa nthawi zomwe mumachita masewera olimbitsa thupi. Ngati yankho lanu loyamba silinagwire ntchito, yesani kalasi yolimbitsa thupi madzulo kapena mupeze paki pomwe anthu amayenda kapena kuthamanga pambuyo pa ntchito. Kupambana kapena kutaya, sungani zolemba. Neuhauser akunena kuti: "Yesani kupita patsogolo kwanu tsiku ndi tsiku, ndipo ikani zotsatira zake mu tchati kapena mawonekedwe a graph. Zothandizira zowoneka ndizothandiza."

Zomwe mumasonkhanitsa zimakupangitsaninso kuzindikira kusiyanasiyana kwanu kwanthawi zonse. Mutha kukhala otanganidwa masiku ena a kusamba kwanu, mwachitsanzo, kapena mutha kukhala ndi mapaundi awiri mukakhala kumapeto kwa sabata ndi anzanu ena. "Kusonkhanitsa deta sikungoyang'ana kulemera kwanu," akutero Norman. "Ndizotsatira ndondomeko yomwe imakhudza kulemera kwanu."

5: Dziwani zolepheretsa

"Padzakhala zovuta, zotengera zakunja, nthawi zomwe muyenera kudya ma cookie a Agogo," akutero a Neuhauser. Mudzakhala ndi masiku omwe simudzatha kuchita masewera olimbitsa thupi komanso masiku omwe mungayesedwe ndi chakudya cha tchuthi, ndipo chifukwa mukutsata momwe mukuyendera, mudzatha kudziwa kuti ndi zinthu ziti zomwe zimayambitsa kunenepa.

"Umboni wodabwitsa wochokera m'malo ambiri, kuphatikizapo kafukufuku wogwiritsa ntchito mankhwala osokoneza bongo, ukuwonetsa kuti zinthu zimayambitsanso," akutero Alemi. "Muyenera kudziwa zomwe zimakupangitsani kuti mubwerere ku zizolowezi zakale." Mukazindikira kuti kugwira ntchito mochedwa kumakupangitsani kukhala otopa kuti musachite masewera olimbitsa thupi, mwachitsanzo, mutha kuyesa njira zosiya ntchito nthawi. Ngati muphulitsa zakudya zopatsa thanzi chifukwa mumadya ndi anzanu omwe nthawi zambiri amalamula zochulukirapo, yesetsani kuchititsa chakudya kunyumba kwanu ndipo onetsetsani kuti mwaitanitsa zakudya zopatsa thanzi.

Gawo 6: Pangani gulu lothandizira

Anthu ena amawonda mothandizidwa ndi bwenzi lazakudya, koma kuti mukhale ndi mwayi wopambana, muyenera kuthandizidwa ndi anthu omwe zisankho zawo zingakhudze zoyesayesa zanu.

"Mukasintha machitidwe anu, zochita zanu zimakhudza anthu ambiri," akutero Alemi. "Ngati mukufuna kuchepetsa thupi posintha zakudya mukamagula, kaphikidwe ndi njira yabwino yopezera chakudya chamagulu onse, ndiye kuti aliyense panyumba adzakhudzidwa. Ndibwino kuti muzichita nawo kuyambira pachiyambi."

Yambani ndi kuwaphunzitsa abwenzi ndi achibale awa za kuwonda mwachisawawa (kuphatikizapo kusintha kwa moyo kofunika) ndi zolinga zanu makamaka zokhudzana ndi kuchepa kwa thupi labwino, kenaka muwaphatikize pazoyesera zanu za tsiku ndi tsiku. "Gulu lonse likuyenera kuvomereza kudalira zomwe zidapezekazo," akutero Alemi. Zotsatira zakusintha kwanu zikubwera, kuphatikiza zizolowezi zatsopano, zathanzi, gawanani ndi gulu.

Kupatula apo, mukamaliza kuthana ndi vuto lanu, anthu awa ndi omwe adzakuthandizani kukondwerera kupambana kwanu. Akhozanso kukuthokozani chifukwa chowathandiza.

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