Ngenkathi abantu abaningi beyazi ukuthi ukubhema kubi impilo yakho nokudla kakhulu ukudla okungenamsoco akuyona into enhle ye-waistline, kunezinye imikhuba emibi eminingi engafanele engakwazi ukuchitha impilo yakho.
Eminye yale mikhuba ingaba nzima ukuyiqaphela, ikakhulukazi uma iyingxenye yesimiso sakho esivamile. Ngeke ubone noma yimiphi imiphumela eyingozi lapho nje. Kodwa ngokuhamba kwesikhathi bayothatha isisindo esibucayi ebuhlotsheni bakho, empilweni yomzimba, nasenhlalakahle yengqondo. Bona ukuthi wenza noma yikuphi kwalokhu ngesisekelo esifanayo.
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Ukuvuselela izenzakalo ezicindezelayoUkucabanga ngesenzakalo esicindezelayo esivela esidlule-kungakhathaliseki ukuthi sasiyiminyaka emihlanu edlule noma imizuzu emihlanu eyedlule-akusizi kahle inhlalakahle yakho yengqondo.
Ucwaningo olwenziwa ngo-2017 olushicilelwe kwi- Behavior Research and Therapy lwathola ukuthi ukukhanya (ukugxila ngokucindezela komuntu ngokucindezela komuntu ngokuphambene nokuthola izixazululo) kubangela izimpawu ezinzima zokucindezeleka. Lapho abantu bebecabanga kakhulu ngesenzakalo esicindezelayo, kungenzeka ukuthi bazobe becindezelekile kakhulu. Abacwaningi bathola ukuthi ukuncipha kokuncipha kunceda ekunciphiseni ukucindezeleka.
Qaphela ukuthi uchitha isikhathi esingakanani ukucabanga ngezenzakalo ezicindezelayo empilweni yakho. Esikhundleni sokuvuselela izinto ongeke ukwazi ukuguqula, zibophezele ukubeka amandla akho zibe yizimbangela ezibaluleke kakhulu-njengokuhlela ikusasa noma ukujabulela umzuzu.
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Ukutshela Abangani BakhoNgokufanayo, ungase ucabange ukuthi ukubiza umngane ukukhononda ngosuku lwakho olubi kusiza ukukhulula imizwelo emibi. Kodwa kunokuba ukhulule imizwa emibi, izifundo zibonisa ukuthi ukuvota kunomathuba wokukhulisa imizwa yakho emibi.
Ucwaningo olwenziwe ngo-2011 olwanyatheliswa kuyi- Journal of Clinical Child kanye ne-Adolescent Psychology lithole ukuxhumana phakathi kokuhlehliswa (ukuziphatha lapho ubuhlobo bontanga bugxila ezingxoxweni ezingathandekayo) kanye nokucindezeleka. Izingane ezivame ukuvuselela izinkinga zabo ontanga zazivame ukutholakala zinezinkinga.
Yiqiniso, ukuvota akuyona into embi ezinganeni. Ucwaningo lwango-2008 olushicilelwe eHormones and Behavior lwathola ukuthi ukukhuluma ngezinkinga nabangani kwandise amazinga e-hormone ekucindezelekeni kwabesifazane.
Ngakho-ke ngenkathi ungase ucabange ukuthi ukukhuluma ngezinkinga zakho nabangani kunciphisa ukucindezeleka, ukuvuselela ubunzima bakho kungase kwandise imizwelo yakho emibi futhi kugcine unamathele emoyeni omubi.
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Ukusebenzisa ukuzithobaKungakhathaliseki ukuthi uzibiza ngokuthi uyisiphukuphuku njalo uma wenza iphutha noma ubonisa zonke iziphutha ozibonayo uma udlula isibuko, ukuzishaya indiva ngokweqile kungaba umkhuba wokuphila konke.
Ukuzibamba nokuzibeka phansi kungalungile impilo yakho yengqondo. Ucwaningo lwango-2014 olushicilelwe eMuntwini naseMibhalweni Yomuntu ngabanye lathola ukuthi ukuzishaya indiva ngokweqile kwandisa izimpawu zokucindezeleka.
Ukuzihawukela, ngakolunye uhlangothi, kuye kwaxhunyaniswa nokuphila okukhulu kwengqondo nokuqina.
Ukushintsha indlela ocabanga ukuthi kungakusiza ukuba uzizwe ungcono. Kungumkhuba onzima wokuphuka, kodwa ngomzamo ohlangene, ungafunda ukuthuthukisa inkhulumomphendvulwano enhle.
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Ngokungapheli Ukuphenya Ngezindaba ZomphakathiKungakhathaliseki ukuthi uhamba nge-Facebook noma ujabulela ukudlala ku-Pinterest, ukuchitha isikhathi emithonjeni yezenhlalo kungase kube kubi empilweni yakho yengqondo.
Ngokumangalisayo, izifundo zithole ukuthi imithombo yezokuxhumana iholela ekuzizweni kokuzihlukanisa. Isikhathi esiningi abantu abasichitha kumasayithi omphakathi wezokuxhumana, lapho bebodwa bezibona bebodwa. Futhi ukuzihlukanisa nomphakathi kungalungile impilo yakho yengqondo nengokwenyama.
Kungakhathaliseki ukuthi isithombe seholide noma isithombe semoto entsha, ukubheka okuthunyelwe kwabanye abantu bezokuxhumana kungase kubangele nokuthi uphethe impilo yakho akuhambisani nempilo yomngane wakho. Futhi ucwaningo lubonisa ukucasuka abangane bakho emphakathini wezenhlalo kungandisa ingozi yokucindezeleka.
Ngaphezu kwalokho, ucwaningo lubonisa ukuthi abantu abaningi bacabanga ukuthi abezindaba bezenhlalo bazobasiza bazizwe beba ngcono-ngakho baqhubeka bebuyela eminye. Kodwa, eqinisweni, abacwaningi bathole isikhathi esichithwa emphakathini wezokuxhumana banciphisa imizwa yabantu.
Esikhundleni sokuchitha amahora amahora edlulisa phakathi kwezokuxhumana, kungcono ukutshala imali yakho nesikhathi sakho ekusebenzisaneni komuntu siqu. Sidla isidlo sasemini nomngani, shayela othile efonini, noma uhlele isidlo semindeni yakho enwetshiwe. Ukusebenzisana kwangempela kwezenhlalo kungathuthukisa kakhulu inhlalakahle yakho.
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Ukuhlala Ngesikhathi EsizayoUngase ucabange ukuxosha isikhathi sokulala ngamaminithi angu-30 kuzokusiza ukuthi ufeze imisebenzi embalwa ngaphambi kokulala. Futhi mhlawumbe ucabanga ukuthi uzothola ukuphumula okuningi ngoba uzolala esikhathini esilandelayo kusasa.
Kodwa izifundo zibonisa ukuthi uma ubuthongo kungase kubaluleke kakhulu njengokuthi ulala kangakanani. Ukuhlala isikhathi sekwephuzile nokulala kamuva ekuseni kungakwandisa amathuba okuba wenze izinqumo zempilo empofu usuku lonke.
Ucwaningo olwenziwa ngo-2016 olwanyatheliswa eMelika Academy of Sleep Medicine lwathola ukuthi isikhathi sokulala isikhathi eside sasihlotshaniswa nokusetshenziswa okusheshayo kokudla nokudla okunciphisa imifino, ikakhulukazi kubantu. Ngaphezu kwalokho, abantu abalala ngemva kwesikhathi futhi balala kamuva babengenakuthola amathuba okuthola umsebenzi womzimba.
Ukulala ngehora elifanele futhi uvuka ekuseni kungase kube nzima ukujwayele ukuqala uma u-owl ebusuku. Kodwa ngokuhamba kwesikhathi, uzozivumelanisa nesimiso sakho esisha futhi kungakusiza wenze izinqumo ezinempilo kuwe wonke usuku.
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Ukusebenzisa imaliNgenkathi ukuthengwa okungaqondakali esitolo noma esitolo sekusasa ebusuku kungenza uzizwe kangcono okwesikhashana, ukushaya ibhajethi yakho kungase kube nemiphumela emibi esikhathini eside. Futhi imiphumela ingase ikhule ngaphezu kwe-akhawunti yakho yasebhange.
Ucwaningo lwango-2013 olunyatheliswa ku- Clinical Psychology Review lwathola ukuhlobana phakathi kokugula kwengqondo nezinkinga zezezimali. Abacwaningi baphetha ukuthi amathuba okuba nezinkinga zempilo yengqondo iphindwe kathathu phakathi kwabantu abanesikweletu.
Kwakukhona ngisho nesixhumanisi esiphakeme phakathi kokuzibulala nokukweleta. Abantu abaqeda ukuzibulala banamathuba ayisishiyagalombili okuba sesikweletu.
Yiqiniso, isifundo se-correlational asiqinisekisi ukuthi i-causation. Ingabe isikweletu sithinta ukugula kwengqondo? Noma ingabe ukugula kwengqondo kubangele esikweletini? Akekho owazi ngokuqinisekile. Kodwa yiqiniso ukuthi leso sikweletu singabangela amazinga aphezulu okucindezeleka. Futhi ukucindezeleka okukhulu kungaba kubi empilweni yakho.
Ngakho lawula imali yakho ngokudala isabelomali. Ukuthola imali yakho ngokuhlelekile-nokusebenzisa ngaphakathi kwemikhawulo yakho-kungaba nethonya elihle ekugcululeni kwakho konke.
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Ukubukela i-TVNakuba abantu abaningi bayazi ukuthi ukuba amazambane ombhede akubi emzimbeni wakho, ucwaningo lubonisa ukubukela i-TV eningi nakho kuyingozi ebuchosheni bakho.
Ucwaningo olwenziwa ngo-2016 olwanyatheliswa ku- JAMA Psychiatry lwathola ukuthi ukubukwa kwethelevishini eliphezulu nokusebenza okuphansi komzimba lapho umuntu esekhulile kwahlanganiswa nokusebenza okubi kakhulu kwe-midlife executive kanye nesivinini sokucubungula phakathi ne-midlife.
Abacwaningi bathole ukuthi abantu ababekwe amahora angaphezu kwama-3 we-TV ngosuku ngeminyaka engu-25 benza kahle ekuvivinyweni kokucubungula kuqhathaniswa nabantu ababuka i-TV encane.
Ukushintshanisa isikhathi se-TV yomsebenzi ongokomzimba kungaba yikhiye empilweni yobuchopho. Ngakho kunokuba uqhubekele embhedeni ngemva kosuku olukhuni ehhovisi, hamba ukuhamba noma uthinte i-gym. Kuyoba kuhle ngomzimba wakho kanye nobuchopho bakho.
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Ukudla ukudlalaKungakhathaliseki ukuthi uchithe umnyango ungadli ukudla kwasekuseni noma udla isidlo sasemini ngethemba lokuthi uzokwehlisa uhlangothi lwakho, ukudla ukudla kungase kube yingozi ngaphezu kwalokho ongacabanga.
Ucwaningo lwango-2007 olushicilelwe eMetabolism lwathola ukuthi ukweqa ukudla akusho amakhilogremu ambalwa. Iningi labantu lidla okuningi ekudleni okulandelayo ukuze lidle ukudla.
Ukungabi nokudla kudalwe izinguquko ezinobungozi ezingasengozini. Ngemuva kokudlula ukudla, abantu babhekana namazinga e-glucose ephakeme okuzila ukudla kanye nezimo zokuphendula nge-insulin ezibambezelekile ezingagcina ziholela esifo sikashukela.
Yenza isikhathi sokudla futhi unamathele ekudleni okunempilo. Ukudla ngezikhathi ezithile kungakusiza uhlale unamandla futhi ugxile kulo lonke usuku, kuyilapho futhi kukusiza ukuba ugcine isisindo somzimba enempilo.
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Ukudla Uma Ungenalo UsiziKunezizathu eziningi ongase uzifinyelele ukuze uthole isiphuzo noma uzikhonze ingxenye yesibili uma ungekho ngempela ulambile. Ukudla ngokomzwelo, ukudla ebusuku, noma ukuyiqeda emibuthanweni yomphakathi kungenxa yezizathu ezimbalwa ongadla okungaphezu kwalokho okudingayo.
Ukusebenzisa amakholori engeziwe kungabangela ukuba ube ngokweqile. Futhi ukunyuka ngokweqile kwandisa ingozi yezinkinga ezihlukahlukene zezempilo njengalezi:
- Thayipha isifo sikashukela sesi-2
- Umfutho wegazi ophezulu
- Isifo senhliziyo nemivimbo
- I-osteoarthritis
- I-apnea yokulala
- Izinhlobo ezithile zegciwane
- Isifo sezinso
Ukuze ugcine isisindo esinempilo, kubalulekile ukusebenzisa ukudla ukutshisa umzimba wakho, kunokuba uyisebenzise njengendlela yokuzijabulisa noma ukunciphisa ukucindezeleka. Qaphela izikhathi lapho ukudla kungagxila ekulaleni kwezinto eziphilayo.
Zama ukuhamba, uhlanganyele emsebenzini wokuzilibazisa, noma ucabange njengendlela yokubhekana nemizwa engakhululekile noma njengendlela yokuzolalisa umzimba wakho. Ukunciphisa ukudla kwakho kwe-caloric kungakusiza uphile impilo ende, enempilo.
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Ukuhlala kakhulu kakhuluUma usebenza emahhovisi ehhovisi, kunethuba elihle lokuchitha isikhathi esiningi uhlezi. Futhi ukuhlala isikhathi eside kungaba kubi empilweni yakho.
Izindlela zokuziphatha ezizimele ziye zahlotshaniswa nengozi eyengeziwe yokwelapha ngokomzimba njengokwedlula ngokweqile, uhlobo lwe-2 lwesifo sikashukela , nesifo senhliziyo .
Ukuchitha isikhathi esiningi esikhwameni sehhovisi kungase kube kubi empilweni yakho yengqondo. Izifundo zibonisa abantu abahlala kakhulu kakhulu engozini enkulu yokucindezeleka.
Ukuthola okungenani ihora elilodwa lomsebenzi onamandla usuku ngalunye kungasiza ekunciphiseni imiphumela yokuhlala okuningi. Zama ukuhamba ujikeleze imizuzwana embalwa yonke isigamu sehora ukuze ugcine umzimba wakho nengqondo yakho ibe ngcono.
> Imithombo
> Byrd-Craven J, Geary DC, Rose AJ, Ponzi D. Co-ruminating kwandisa ama-hormone wokucindezeleka kwabesifazane. Amahomoni nokuziphatha . 2008; 53 (3): 489-492.
> Connolly SL, i-Alloy LB. Ukuvuthwa kuhlangene nokucindezeleka kokuphila ukubikezela izimpawu ezicindezelayo: Ucwaningo lokuhlola okwesikhashana lwendalo. Ukuziphatha Nokucwaninga Kwendlela Yokuziphatha . 2017; 97: 86-95.
> Frost RL, DJ Rickwood. Ukubuyekezwa okuhlelekile kwemiphumela yengqondo yengqondo ehlobene nokusetshenziswa kwe-Facebook. Amakhompiyutha ekuziphatheni komuntu . 2017; 76: 576-600.
> Lazarevich I, Camacho MEI, MDC yaseVelázquez-Alva, uZepeda MZ. Ubudlelwane phakathi kokukhuluphala, ukucindezeleka nokudla ngokomzwelo kubantu abadala. Ukudla . 2016; 107: 639-644.
> Richardson T, u-Elliott P, uRoberts R. Ubuhlobo phakathi kwezikweletu ezingaqinisekisiwe nempilo yengqondo nengokwenyama: Ukubuyekezwa okuhlelekile nokuhlaziywa kwemeta. Ukubukezwa kwe-Psychology Clinic . 2013; 33 (8): 1148-1162.