Kudzipereka Kwathunthu (Pazinthu Zosavuta 3 Zokha)

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Malonda omwe ankatsutsa "Kubetcha simungadye chimodzi chokha" anali ndi nambala yanu: Chip choyamba cha mbatata chija chimatsogolera ku chikwama chopanda kanthu. Zimangotengera kununkhira kwa makeke kuphika kuti mutsimikize kudya maswiti ochepa kuti mukhale otopetsa ngati biscotti yoyamwa. Ndipo kutsimikiza mtima kwanu kuyenda m'mawa atatu pa sabata kunali koyamba nthawi yomwe kudagwa mvula ndipo chidwi chofuna kugona pabedi kwa theka lina la ola chinali champhamvu kwambiri kuti musathe. Mukudziwa zoyenera kuchita kuti muchepetse thupi ndikukhala wathanzi; ukungowoneka kuti ulibe mphamvu zochitira izo. Komabe, kafukufuku akuwonetsa kuti mutha kuphunzitsa ndi kulimbikitsa mphamvu zanu monga momwe mungachitire ndi minofu yanu. Koma kodi muyenera kuyesayesa? M'magawo ena, kulimbikira kwakhala pafupifupi mawu onyansa. Mwachitsanzo, TV imachepetsa Phil McGraw, Ph.D. (aka Dr. Phil) wanena motsimikiza kuti kufunitsitsa ndi nthano chabe ndipo sikungakuthandizeni kusintha chilichonse.

Malinga ndi katswiri wochepetsa thupi Howard J. Rankin, Ph.D., katswiri wazachipatala ku Hilton Head Institute ku Hilton Head, SC, komanso wolemba The TOPS Way to Loss Loss (Hay House, 2004), mukhoza kuphunzira kukana mayesero. Koma kutero kumafunikira kukumana nawo mwachindunji.

Poyamba, izi zingawoneke ngati zopanda pake. "Anthu ambiri amaganiza kuti njira yokhayo yothanirana ndi [mayesero] ndikupewa, koma izi zimangowonjezera kufooka kwawo," akutero Rankin. "Kudziletsa ndi kudziletsa ndizo zinthu zofunika kwambiri zomwe timafunikira kuti tikhale ndi moyo wabwino."

Kusowa nyonga (kapena “mphamvu yodziletsa,” monga momwe ofufuza amatchulira) kumaloŵetsedwa m’mavuto angapo aumwini ndi a anthu, akuvomereza motero Megan Oaten, wopita ku udokotala mu psychology pa yunivesite ya Macquarie ku Sydney, Australia, amene akuchita ntchito yocheka-cheka. maphunziro apambali pa kudziletsa. “Mukaganizira za kumwa mopambanitsa kwa zakudya zopanda thanzi, kusachita zolimbitsa thupi, kutchova njuga ndi mankhwala osokoneza bongo, ndiye kuti kudziletsa kungakhale imodzi mwa mankhwala ofunika kwambiri m’nthaŵi yathu,” akutero. "Ndi zabwino kwambiri, ndipo zimapezeka kwa aliyense."

Khalani bwino

Ah, mukutero, koma mukudziwa kale kuti mulibe mphamvu zambiri. Malinga ndi Oaten, pali kusiyana pakati pathu pakudziletsa, ndipo mwina mwabadwa opanda mwayi mderali. Koma kafukufuku wa Oaten wasonyeza kuti masewerowa amawongolera malo osewerera. "Ngakhale timapeza kusiyana koyamba pakudziletsa kwa anthu, akangoyamba kugwiritsa ntchito maubwino ake amagwiranso ntchito kwa onse," akutero. Ngati mukuganiza kuti kudziletsa kumagwira ntchito ngati minofu, akuwonjezera kuti, "timakhala ndi zotsatira zazifupi komanso zazitali tikamagwiritsa ntchito."

Pakanthawi kochepa, kulimbika kwanu kumatha "kupweteka" monga momwe minofu yanu imachitira nthawi yoyamba mukawagwiritsa ntchito yolimbitsa thupi. Izi ndi zoona makamaka ngati mukuchita mopambanitsa. Tangoganizani kupita ku masewera olimbitsa thupi kwa nthawi yoyamba ndikuyesera kuchita kalasi ya sitepe, kalasi ya Spinning, kalasi ya Pilates ndi masewera olimbitsa thupi tsiku lomwelo! Iwe ukhoza kukhala wowawa kwambiri ndi wotopa kwambiri kuti iwe sudzabwereranso. Ndizo zomwe mukuchita pakufuna kwanu mukamapanga zisankho za Chaka Chatsopano kuti muzidya mafuta ochepa komanso michere yambiri, kuchita masewera olimbitsa thupi pafupipafupi, kudula mowa, kugona mokwanira, kukhala ndi nthawi yokumana ndi kulemba zolemba zanu tsiku lililonse. "Ndi zolinga zabwino, mutha kuwonjezera mphamvu zanu zodziletsa, ndipo sizingakwaniritse zofuna zonsezi," akutero Oaten. "Zikatero titha kuneneratu zolephera."

Komabe, ngati mungayambe mwanzeru, kugwira ntchito imodzi panthawi, ndikudutsa zovuta zoyambirirazo, kukonza magwiridwe anu ntchito ndikumamatira nazo zivute zitani, monga momwe minofu imalimbira, momwemonso mphamvu yanu. "Ndizo zotsatira za nthawi yayitali," akutero Oaten.

The willpower Workout

Rankin, yemwe adachita maphunziro aumwini pa kudziletsa ku Yunivesite ya London mzaka za 1970, adapanga zoyeserera zoyeserera zomwe mumachita motsatizana kuti mukhale ndi mphamvu. "Njira imeneyi sikutanthauza kuti muchite chilichonse chomwe simunachite kale," akutero. Mwachitsanzo, nthawi zina mumakana mchere; simumazichita pafupipafupi kuti mupange kusiyana, kapena pozindikira kuti nthawi iliyonse mukamachita izi mumalimbikitsa kulimbika kwanu. Zochita zotsatirazi zitha kukuthandizani mwadongosolo komanso moyenera kuthana ndi mayesero okhudzana ndi zakudya.

Gawo 1:Dziwonetseni nokha mukukana mayesero.

Njira imodzi yotsimikizika yomwe othamanga, ochita zisudzo komanso oyimba amaonera. "Kuwonetsera ndikuchita," akutero Rankin. Izi ndichifukwa choti mumagwiritsa ntchito njira zofananira zamkati kulingalira zochitika monga momwe mumachitira mukamazichita. Wosewera basketball, mwachitsanzo, atha "kuyeseza" kuponya mwaulere osakhala pabwalo. Momwemonso, pogwiritsa ntchito zowonera mutha kuyeserera kukana mayesero osakhala ndi chakudya kulikonse pafupi nanu, chifukwa chake palibe chiopsezo chilichonse. "Ngati simungadziyerekeze kuti mukuchita china chake," akutero Rankin, "mwayi woti muzichita ndichakutali kwambiri."

Zochita zowonera Pezani malo abata, tsekani maso anu ndikupumira mpweya m'mimba kuti mupumule. Tsopano yerekezerani kuti mukukana chakudya chomwe chimakunyengererani. Nenani kuti kugwa kwanu ndikusewera ayisikilimu mukamaonera TV. Ingoganizirani kuti ndi 9:15 pm, mwatengeka kwambiri Amayi Akunyumba Osimidwa, ndipo mumasokonezedwa ndi katoni ya Rocky Road mufiriji. Dziwoneni nokha mukupita mufiriji, ndikuwutulutsa, ndikubwezeretsanso popanda kukhala nawo. Tangoganizirani zochitika zonse mwatsatanetsatane: Zikakhala zomveka bwino, zimakhala zopambana. Nthawi zonse malizitsani ndi zotsatira zabwino. Yesetsani kufikira mutakwanitsa kuchita izi, kenako pitani pa Gawo 2.

Gawo 2: Khalani ndi zokumana nazo pafupi.

Chinsinsi apa ndikukhala pafupi ndi zakudya zomwe zimakuyesani osayankha mwachizolowezi. Mwa kuyankhula kwina, kumana ndi mayesero koma osagonja kwa iwo. "Mayesero alipo," akutero Rankin, "ndipo zimapatsa mphamvu kudziwa kuti mutha kuthana nazo m'malo momangomva ngati mukuyenda pazingwe zolimba nthawi zonse."

Rankin akuwonetsa izi ndi wodwala wakale, mayi wonenepa kwambiri yemwe amakhala ku New York City. Amapita kukaphika buledi komwe amakonda kangapo patsiku, ndipo nthawi iliyonse amadya croissant kapena ziwiri ndi muffin. "Chifukwa chake tidawona, kenako tidapita kumalo ophika buledi, ndikuyang'ana pazenera ndikuchoka," akutero Rankin. Mayiyo adachita izi yekha kangapo. Kenako, amapita limodzi kuphika buledi, ndi zonunkhiritsa zake zonse. "Tinayang'ana zinthuzo, kenako tinachoka," akutero. Potsirizira pake, mkaziyo anayesera kuchita zimenezo iyemwini, pang’onopang’ono akugwira ntchito mpaka kufika pokhoza kukhala mu bakery kwa mphindi 15-20 ndi kungomwa khofi. "Anandilembera ine patapita chaka chimodzi kapena kuposerapo ndikuti wataya mapaundi 100," akutero Rankin. "Iyi inali njira yofunika kwambiri yomwe idamupangitsa kuti azimva kuti ali ndi mphamvu."

Zochita pafupi Yesani momwemonso ndi chakudya chilichonse chomwe mwakhala mukukumana nacho. Pemphani thandizo kwa mnzanu wokuthandizani, monga momwe zilili m’chitsanzo pamwambapa. Ngati mutha kukhala nokha pafupi ndi "chakudya chambiri" osagwidwa, pitilizani Gawo 3.

Gawo 3: Yesani kukoma.

Ntchitoyi imaphatikizapo kudya chakudya chochepa chomwe mumakonda, kenako kusiya. Bwanji mukugonjera chiyeso chotere? Anthu ambiri amati nthawi zina amatha kuchita china chake osawalamulira, a Rankin akufotokoza. "Muyenera kudziwa ngati mungathe kuchita izi kapena mukuzinyenga nokha." Pakhoza kukhala zakudya zina zomwe muyenera kuzipewa kwathunthu. Ngati, kwenikweni, simungadye "chimodzi chokha," ndiye gwiritsani ntchito njira ziwiri zoyambirira kuti mudziphunzitse kuti musadye choyambacho. Kumbali inayi, ndizolimbikitsa kwambiri kudziwa kuti mutha kuyima pambuyo pa masupuni angapo a mousse wa chokoleti.

Zakudya zoyeserera Yesetsani kuluma keke pa phwando la kubadwa kapena chimodzi mwa makeke omwe mumagwira nawo ntchito. Gwiritsani ntchito mwayi uliwonse umene ungabwere. "Zili kwa munthu m'modzi tsiku lililonse kuthana ndi zomwe akuwona kuti angathe kuthana nazo," akutero Rankin. "Osataya mtima chifukwa zomwe ukanachita dzulo sizinali zotheka lero. Chofunikira ndikuti uchite bwino nthawi zokwanira kuti ulimbitse mphamvu zako posintha."

Kukumana ndi zotsatira zabwino ndi chakudya kumatha kukupatsani chidaliro choyesa njirayi ndi zizolowezi zina, monga kusiya kusuta kapena kuyamba kuchita masewera olimbitsa thupi. Monga Rankin anenera, "Nthawi zonse mukalimbana ndi mayesero, mukukhala odziletsa."

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