Mmene Mungalekerere Kutengeka ndi Maganizo

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Solange Castro Belcher adadzilonjeza yekha kuti sangaganize za batala la ku France. Anali kuyesera kuti achepetse mapaundi angapo, ndipo zomwe zimamupangitsa kuti awononge zakudya zake zinali ulendo wopita ku Golden Arches. Choseketsa, komabe: Belcher, wazaka 29, adayesa kuti asaganize zazowotchera, nthawi zambiri amawonekera m'malingaliro ake. "Nthawi zonse ndimangoyiyikira m'maganizo mwanga, koma imangobwereranso," akutero mkonzi wa tsamba, yemwe amakhala ku Marina Del Rey, Calif. " Asanadziwe, anali kuyika oda yake pazenera loyendetsa.

Ambiri aife takhala tikukumana ndi zokumana nazo ngati za Belcher. Kaya ndi batala la ku France, mnyamata yemwe mukuyesera kuti mum'gwire kapena kukumana ndi mavuto kuntchito, zitha kuwoneka kuti zoyesayesa zanu zothana ndi malingaliro osafunikira ndizoyipa kuposa zopanda pake.

"Maphunziro athu opondereza malingaliro apeza kuti mukamayesetsa kuti musaganize za chinthu china, mumakhala otanganidwa kwambiri ndi lingaliroli," akutero a Daniel Wegner, Ph.D., pulofesa wama psychology ku Harvard University komanso wolemba Zimbalangondo zoyera ndi malingaliro ena osafunikira (Viking Penguin, 1989). Wegner amatcha izi "zotsatira zowonjezereka," ndipo akuti zimachitika chifukwa cha momwe malingaliro athu amagwirira ntchito.

Mukapanikizika, mumangoganizira

Mukadziuza nokha, "Musaganize za chokoleti," mutha kukhala ndi cholinga chilichonse chosaganizira zazinthu zopanda pake. Koma kwinakwake kumbuyo kwa mutu wanu, nthawi zonse mumayang'ana kuti muwone momwe mukuchitira - "Kodi ndikuganiza za chokoleti?" -- ndikuti kuyang'anitsitsa m'maganizo nthawi zonse kumathandiza kuti lingaliro likhalepo. Pamene Wegner adalangiza anthu omwe amaphunzira nawo kuti asaganize za chimbalangondo choyera, mwachitsanzo, adagwira ntchito molimbika kuti athetse chithunzichi mwakuti posachedwa chimbalangondo choyera ndicho chonse chomwe angaganizire.

Nayi nkhani yoyipa kwambiri: Mutha kukhala osakwanitsa kuchotsa lingaliro pomwe mukufunikira - ndiye kuti, mukakhumudwa kapena kupsinjika. Kuyesera kuti tisaganize za chinthu ndi ntchito yovuta kwa ubongo wathu, ndipo mphamvu zathu zamaganizidwe zikachepa, zimakhala zovuta kwambiri kusunga ganizo loletsedwa.

“Ngati mwatopa kwenikweni, kapena mwadodometsedwa, kapena mukupanikizika ndi nthawi, mumakhala pachiwopsezo chokhala ndi malingaliro osafunikira,” akutero Ralph Erber, Ph.D. DePaul University ku Chicago. Kupezekanso kwa malingalirowa, kumakupangitsani kuti muzimva kuda nkhawa kwambiri kapena kukhumudwa.

Kukana sikugwira ntchito

Kuponderezedwa maganizo kungakhudze mkhalidwe wanu wamaganizo m’njira zinanso. Pofuna kupewa mutu womwe ungachitike, mutha kukhala otanganidwa kapena otanganidwa. Izi ndizowona makamaka ngati mukuyesa kusaganiza za chinthu china chofunikira, monga kutha kwaposachedwa. "Zinthu zambiri zingakhale zokhudzana ndi ubale wotayika kotero kuti sitiganizira mozama za chirichonse," akutero James W. Pennebaker, Ph.D., pulofesa wa zamaganizo pa yunivesite ya Texas komanso katswiri wa kufotokoza maganizo.

Kuti tifulumire ndi kuthetsa kutayikako, titha kumvetsetsa mozama kapena kudziimba mlandu chifukwa chomwe zidachitikira. Ngati sitilola kulingalira za chibwenzicho ndi kutha kwake, sitingathe kuthetsa mavuto omwe akukhudzidwa.

Kuponderezedwa kwamalingaliro, pambuyo pake, kumatha kukhala ngati kukana - ngati simukuganiza za chochitika cholakwika, mwina sichinachitikepo. Vuto ndi njirayi ndikuti simungapusitse ubongo wanu: Zidzangobweretsa malingaliro za mwambowu mpaka mutayang'anizana nawo.

Kuyesera kuti muchepetse mavuto anu kungawononge thanzi lanu. Kupondereza kumakhala kovuta m'thupi komanso m'maganizo, ndipo "pakapita nthawi imawononga chitetezo chamthupi, zomwe zimakhudza chitetezo cha mthupi, machitidwe a mtima ndi mitsempha, komanso magwiridwe antchito am'magazi am'magazi," alemba a Pennebaker mu Kutsegula: Mphamvu Yachilitso Yofotokozera Maganizo (Guilford, 1997).

Malingaliro asanu ndi limodzi olimbikitsa

Masitepe awa amapereka njira yotuluka mumsampha wopondereza:

Chotsani zoyambitsa m'malingaliro. Choyambitsa ndichinthu chilichonse chomwe chingakubweretsereni malingaliro osafunikira, monga mphatso yomwe wakale adakupatsani. Zikafika kuzinthu izi, osawoneka ndi osowa.

Yesani zinthu zatsopano. Ngakhale mutasintha malo omwe mumapeza khofi yanu yam'mawa kapena masewera olimbitsa thupi omwe mumapitako mukamaliza ntchito, simungakumane ndi zizindikiro zodziwika bwino. Kuyamba kuchita zinthu zina zosangalatsa, kupeza mnzako kapena kupita ulendo kungathandizenso.

Dzichotseni nokha - njira yoyenera. Nthawi zambiri timayesetsa kudzipatutsa tokha ndi zinthu zotulidwa kuchokera m'malo omwe tikukhala (kuyang'ana pawindo, kuyang'ana mng'alu wa padenga). Potero, zinthu zomwe timawona nthawi zonse "zimaipitsidwa" ndi lingaliro lomwe tikufuna kupewa. Njira yabwino ndikusankha chosokoneza: Sankhani chithunzi chimodzi choti mukumbukire pamene malingaliro osayenera alowa: masomphenya a gombe lodzala ndi dzuwa, mwachitsanzo.

Khalani otanganidwa ndi ntchito. "Tapeza kuti ngati mupatsa anthu ntchito yovuta m'njira yosangalatsa, imasamalira malingaliro awo ambiri," akutero a De Paul Ralph Erber. Amapereka maphunziro ake masamu kapena masewera amawu, koma lingalirolo limagwira ntchito iliyonse yomwe imakukhudzani - kukwera miyala, kuwerenga, kuphika chakudya chamtengo wapatali. Masewera ndi masewera olimbitsa thupi ndi abwino makamaka, chifukwa amawonjezera phindu lakuthupi la kupuma ku mphotho yamaganizo ya kuyamwa.

Fotokozani nokha. Ngati mukuwoneka kuti simukuganiza zakumenyanako komwe mudakangana ndi chibwenzi chanu kapena zonena za amayi anu, ndi nthawi yoti mufotokozere izi. Zitha kuwoneka ngati zopanda pake kungokhala pamutu womwe mukufuna kuthawa, koma kusiyana kofunikira ndikuti mukusankha nthawi ndi malo oti mukalankhule nawo, m'malo mozemba. Pokambirana ndi mnzanu kapena polemba ndi zolemba zanu, fufuzani chochitika chowawa ndi tanthauzo lake m'moyo wanu.

Dziwani ngati mwatopa kapena mwapanikizika ndikuti muyenera kupumula. Mukakhala omasuka komanso opuma bwino, mudzakhala ndi njira zabwino zothanirana ndi mavuto m'malo mongoyesetsa kuti muziwataya.

Ngati mukuvutitsidwa kwambiri ndi malingaliro obwerezabwereza omwe simungathe kuwachotsa, mungafunike kupeza chithandizo kuchokera kwa mlangizi waluso.

Ponena za Belcher, adazindikira kuti akapanda kukankhira kutali malingaliro a zokazinga za ku France, amabwera kawirikawiri. Lingaliro likamugwera iye tsopano, amatembenukira kumalingaliro ake omwe amawakonda - sewero lomwe akugwirako ntchito - kapena amatuluka pakhomo kuti athamange mwachangu. "Kutengeka mtima" kwake kwatha, ndipo tsopano amatha kuyendetsa galimoto atadutsa kumene chakudya chofulumira - osaganiziranso.

Kuchepetsa malingaliro & kuchepa thupi: zomwe muyenera kuchita ndi zomwe simuyenera kuchita

Ngakhale kuti ndondomeko zambiri za zakudya ndi mabuku zimasonyeza kuletsa maganizo a chakudya, "chilichonse chomwe timadziwa chokhudza kupondereza maganizo chimasonyeza kuti sichingagwire ntchito, ndipo ndithudi, pali mwayi wochuluka woti izi ziipire," anatero katswiri wa zamaganizo Peter Herman, Ph. D., waku University of Toronto ku Canada. Herman ndi mlembi wa "Mental Control of Eating: Excitatory and Inhibitory Food Thoughts," mutu m'buku la 1993 lonena za kuwongolera maganizo lolembedwa ndi Harvard's Daniel Wegner, Ph.D.

Zomwe simukuyenera kuchita

Musakankhire kutali malingaliro a chakudya pamene mukuyesera kuchepetsa thupi. Malinga ndi a Herman, "kafukufuku wathu akuwonetsa kuti kuyesa kupondereza malingaliro azakudya kumapangitsa kuti ma dieters azimva njala ndikuganiza za chakudya chochulukirapo. Zimawapangitsanso kuti azilakalaka chakudya chomwe amakonda, kudya chakudyacho mwachangu momwe angathere, ndikudya zambiri kuposa momwe angadyere kukhala ndi zina."

Osadya chakudya. Ma Dieter omwe ali ndi njala amayesetsa kupondereza malingaliro azakudya - kupangitsa malingaliro amenewo kukhala ovuta kwambiri.

Zanu ndi zanu

Idyani zakudya zochepa zomwe mumakonda. Ngati simumva njala, ndipo ngati simukuyenera kukankhira kutali zakudya zosaloledwa, mumakhala ochepa.

Dziwani kuti kukankhira pambali malingaliro a chakudya kumakhala kovuta kwambiri. Chifukwa kuponderezedwa kwamaganizidwe kumangopambana pakanthawi kochepa, ndipo chifukwa mapaundi angapo omaliza atha kukhala ovuta kwambiri kutaya, kupondereza malingaliro azakudya kumakhala kovuta mukamadya nthawi yayitali. Herman amakhulupirira kuti ndibwino kusadya konse, koma kudya zakudya zopatsa thanzi komanso kuchita masewera olimbitsa thupi pafupipafupi. Zomwe mumachita nthawi zonse ndizofunika.

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