Momwe Momwe Umadzigwiritsira Ntchito Ungakuthandizireni Kutaya Kunenepa

Ngati mukufuna kukwaniritsa cholinga chanu chochepera kulemera-kapena cholinga chilichonse pamoyo-chinsinsi sikusankha ndondomeko yoyenera kapena kugula choyenera. Chinsinsi ndi chida chomwe chimadziteteza . Kumveka kovuta? Si. Mukamaphunzira tanthauzo la kudzidalira, zidzatsimikizirika kuti ndizofunika kwambiri kuti muthe kuchepetsa kulemera. Kafukufuku wochuluka asonyeza kuti pamene dieters amakhulupirira kuti angathe kulemera, amatha kufika pa cholinga chawo.

Kodi Kugwiritsa Ntchito Bwino N'kotani?

Akatswiri a makhalidwe abwino ali ndi dzina lapadera la momwe mumakhulupirira kuti mumatha kukwaniritsa zolinga zanu. Iwo amachitcha izo kudzipindulitsa . Mwachitsanzo, ngati mukufuna kukhazikitsa mapaundi khumi ndipo mutsimikiza kuti mungathe kuchita, ndiye kuti kudzipweteka kwanu ndikutsika. Koma ngati mupanga cholinga chopita ku masewera olimbitsa thupi tsiku ndi tsiku ndipo ndinu wotsimikiza kuti simukumamatira, ndiye kuti kudzipangitsa nokha kuti mutenge masewera olimbitsa thupi ndi otsika.

Ochita kafukufuku apeza kugwirizana kwakukulu pakati pa kudzipindulitsa ndi kupambana. Ngati mumakhulupirira kuti mungakwanitse kukwaniritsa zolinga zanu, mumatha kuzifikitsa. Akatswiri odyetsa zakudya asanthula kudzipindulitsa ndi kutaya thupi. Kafukufuku ambiri amatsimikizira kuti zikhulupiliro zanu zoipa kapena zabwino zokhudza zakudya zanu zikhoza kuneneratu kuti mukupambana.

Zingamveke ngati kudzipindulitsa ndikofanana ndi kudzidalira. Mfundo ziwirizi ndizogwirizana koma sizinthu zofanana. Kudzidalira kumatanthauza cholinga chenicheni monga kudumphira masana kapena kumadzulo.

Kudzidalira kumatanthauza mmene mumadzionera nokha. Koma kuphunzira kupititsa patsogolo kudzidalira kungakuthandizeni kukwaniritsa zolinga zanu komanso kulimbitsa mtima kwanu.

Njira 4 Zowonjezera Kuchita Zabwino

Kotero kodi mumatani kuti mukhale odzipereka, mukwaniritse zolinga zanu ndi kumanga chidaliro? Pali zinthu zinayi zomwe mungachite kuti musinthe momwe mumadzionera nokha.

1. Ikani ndi kufikira zolinga zazing'ono . Pamene mukudziwa zochitika, chidaliro chanu - ndi chikhulupiriro chanu mwa inu nokha - chidzakula. Koma mukufuna kuyika malonda, zolinga zazing'ono kuti mutsimikizire kuti mukupambana. Ndiye, mukamaliza ntchito iliyonse, imakhala ngati mwala wopita kuchithunzi chachikulu.
   Mwachitsanzo, cholinga chanu chachikulu chikhoza kukhala kutaya mapaundi 50. Koma mungathe kuswa izo mu zolinga zingapo zing'onozing'ono. Mungasankhe kudumpha mchere kuti mudye zakudya ndi kuchepa. Tsiku lililonse pamene mumadutsa mchere, mumakhala ndi chidaliro kuti mutha kukwaniritsa cholinga chanu. Ndipo kuti kudzipindulitsa kwanu kumakuthandizani kuti muyambe kupeza njira yowonjezera kulemera kwanu.
2. Yambani ndi mauthenga abwino . Ngati anthu omwe akuzungulirani akukwanitsa kukwanilitsa cholinga chomwe mukufuna kuchikwaniritsa, mumakhala mukukhulupirira kuti mungathe kuchita chimodzimodzi. Pezani anzanu omwe ali ndi zizoloŵezi zomwe mumazikonda.
   Ngati mukuyesera kuchepetsa thupi, tambani chakudya chokwanira chamadzulo ndikupumula ndi anthu omwe amadya chakudya chamoyo . Mmalo mokhala ola limodzi ndi okondedwa anu, pezani anzanu angapo omwe akufuna kugunda nawo masewero olimbitsa thupi ndi kuchita masewera olimbitsa thupi.
   Mukhozanso kuzungulira nokha ndi mauthenga abwino pamagetsi. Lowani mauthenga omwe amapereka mauthenga abwino, lembani zolemba zanu za Facebook ndi zolemba kuchokera ku makosi otayika ndi kupambana ndi dieters, ndikutsata chakudya cha Twitter.

1. Pezani chithandizo. Pemphani thandizo kwa anthu omwe akufunika kwambiri kwa inu. Awuzeni za cholinga chomwe mukuyesera kuti muwadziwitse kuti chilimbikitso chawo ndi mauthenga abwino amachititsa kusiyana. Ndiye, khalani chizoloŵezi chovomereza kuvomereza pamene muwapeza.
   Ngati abwenzi anu ndi banja lanu sali othandizira , iyi ndi malo ena omwe chitukuko chatsopano chingathandize. Kafukufuku waposachedwapa apeza kuti mauthenga abwino omwe amatumizidwa pakompyuta angathandize anthu kulemera.
2. Phunzirani kumasuka. Ngati muli ndi malingaliro okhudzidwa kwambiri pa zochitika, kudzipindulitsa kwanu podziwa momwe mungathetsere vutoli kungakhale kochepa. Tengani nthawi kuti mudziwe zochitika zomwe zimakupangitsani kuti muchite mwamphamvu. Kenaka, phunzirani njira zachisangalalo zomwe zingakuthandizeni kuti muziyendetsa bwino.

Kuwonjezera kudzipangitsa kukhala ndi chidaliro ndi njira yomwe imatenga nthawi. Koma mukhoza kutenga masitepe tsiku lililonse kuti izi zichitike. Pamene mukudziŵa bwino maganizo anu ndi zikhulupiliro zanu, ndondomekoyi idzakhala yosavuta ndipo zidzakhala zosavuta kuti mukwaniritse zolinga zanu ndikukhala olimba, ndikukhulupirirani kwambiri.

_Zotsatira:

_{Lora E. Burke, Ph.D., MPH, Mindi A. Styn, Ph.D., Susan M. Sereika, Ph.D., Molly B. Conroy, MD, MPH, Lei Ye, BMed, Karen Glanz, Ph D., MPH, Mary Ann Sevick, ScDd, Linda J. Ewing, PhD. "Kugwiritsira ntchito kachipangizo kathandizira kuti zipititse patsogolo kudziyesa kuchepetsa kuperewera kwa thupi. Magazini ya American Preventative Medicine July 2012.}

_{Dr. Bernardine M. Pinto, Matthew M. Clark, Dean G. Cruess, Lynda Szymanski, Vincent Pera. "Kusintha kwa Kuchita Zochita ndi Kusankha Kusankha Zochita Pakati pa Akazi Omwe Ali Pulogalamu ya Kulemera Kwambiri." Kunenepa kwambiri. September 2012.}

_{Noreen M. Clark, PhD., Julia A. Dodge, MS "Kufufuza Kuchita Zabwino monga Kukonzekera kwa Matenda Opatsirana." Maphunziro a zaumoyo ndi khalidwe. February 1999.}

_{Victor J. Strecher, Ph.D., MPH., Brenda McEvoy DeVellis, PhD., Marshall H. Becker, Ph.D., MPH, Irwin M. Rosenstock, Ph.D. "Udindo Wodzigwira Bwino Pakukwaniritsa Umoyo Wosintha Kusintha." Maphunziro a Zaumoyo ndi Makhalidwe March 1986.}

_{Karen E. Dennis, Andrew P. Goldberg. "Kulemera kwa thupi kumadziteteza komanso kusinthika kumakhudza zotsatira za kulemera kwa amayi oposa." Zovuta Zowonongeka January - February 1996.}

_{Kelly H. Webber, Ph.D., MPH, RD, Deborah F. Tate, PhD, Dianne S. Ward, Ed, J. Michael Bowling, Ph.D. "Kulimbikitsana ndi Ubale Wake Kugwirizana ndi Kuwunika Kwambiri ndi Kutaya Kwambiri Kwambiri pa Mapeto a Masabata a Pa Intaneti a 16-week." Journal of Nutrition Education ndi Chikhalidwe May - June 2010.}

_{Lora E. Burke, Ph.D., MPH, Mindi A. Styn, Ph.D., Susan M. Sereika, Ph.D., Molly B. Conroy, MD, MPH, Lei Ye, BMed, Karen Glanz, Ph D., MPH, Mary Ann Sevick, ScDd, Linda J. Ewing, PhDe. "Kugwiritsira ntchito kachipangizo kathandizira kuti zipititse patsogolo kudziyesa kuchepetsa kuperewera kwa thupi. Magazini ya American Preventative Medicine July 2012.}

_{Kelly H. Webber, Deborah F. Tate, J. Michael Bowling. "Kuyerekezera kwapadera ndi mapulogalamu awiri omwe amachititsa kuti pulogalamu ya kulemera kwa thupi ikhale yovuta kwambiri." Kafukufuku ndi Mankhwala Opatsirana September 2008.}

_{Shin H, Shin J, Liu PY, Dutton GR, Abood DA, Ilich JZ. "Kudzidalira kumathandiza kuchepetsa kulemera kwa amayi olemera kwambiri kuposa ena omwe amatha kupitirira miyezi 6." Kafukufuku wamagulu November 2011.}