Uma ukhuluphele ngokweqile noma ukhuluphele ngokweqile , kungenzeka ukuthi uzame izindlela ezahlukene zokulahlekelwa isisindo, kuhlanganise nokudla okuhlukahlukene, noma ngisho nemithi noma izinqubo zokwelapha. Konke lokhu kungasiza ngezindlela zabo nangaphansi kwezimo ezifanele.
Kodwa ungase uthande ukucabangela ukungeza ifilosofi ethile yaseJapane kwi-armamentarium yakho engase ibe khona, futhi lokho kungumkhuba weKaizen.
Yini i-Kaizen?
I-Kaizen iye ichazwe ngendlela ehlukahlukene njengeqhinga lokuthuthukiswa okuqhubekayo, ifilosofi yebhizinisi kanye nokusondela kwesenzo, futhi nje nje ngokuthi igama elithi "ushintsho olungcono."
Yiziphi izincazelo eziningi kanye nezindlela ezazobhekana neKaizen ezifana nayo nomqondo wokusebenzisa izinguquko ezincane ngokuqhubekayo ukuze ufinyelele umgomo jikelele omkhulu. Ungacabanga ngalokhu njengezindlela zefilosofi ezenzakalweni ezindala zokuthatha "isinyathelo esisodwa ngesikhathi."
Ngokusho kweKaizen Institute, "iKaizen ngumkhuba wokwenza ngcono okuqhubekayo," ngokusekelwe ezimisweni ezithile, njengokuthi "izinqubo ezinhle ziletha imiphumela emihle," "hamba uzibonele ukuze uqonde isimo samanje," futhi "uthathe isinyathelo sokufaka futhi izimpande eziqondile eziyinkinga yezinkinga. "
Mhlawumbe okubaluleke kakhulu, ukuqonda iKaizen kusho ukuqonda ukuthi "imiphumela emikhulu ivela ekutheni izinguquko eziningi ezincane ziqoqwe ngokuhamba kwesikhathi," njengoba i-Kaizen Institute iphawula.
I-Kaizen isetshenziselwa ukulahlekelwa kwesisindo
Bobabili abantu kanye namabhizinisi kuzo zonke izinkampani baye bathola izindlela zokusebenzisa iKaizen, kusukela ekukhiqizeni kuya ekunakekelweni kwezempilo kuze kube nesiko lendawo yokusebenzela.
Ungasebenzisa izimiso zeKaizen emizamweni yakho yokulahlekelwa isisindo, futhi. Okokuqala, kufanele ukhethe umgomo wokulahlekelwa isisindo, bese ungathatha izinyathelo ezincane kuwo.
Kunezindlela eziningi kakhulu zokukhetha umgomo wokulahlekelwa isisindo. Mhlawumbe ufuna ukuyibeka e-body mass index (BMI). Noma mhlawumbe ufuna ukuqala ngenhloso yokulahlekelwa amaphesenti angu-5 noma angu-10 wesisindo sakho esiningi-iphesenti ukuthi izifundo zibonise ukuthi zinenzuzo empilweni yakho yonke.
Izinyathelo Ezincane Ziholela Ekuthuthukiseni Okukhulu
Kuyakhuthaza ukwazi ukuthi akudingeki ulahlekelwe isisindo sakho esiningi ngokweqile ukuya kwisisindo sakho esihle noma i-BMI ukuze ubone izinzuzo zempilo ezizwakalayo. Njengoba kuphawuliwe ngenhla, ucwaningo luye lwabonisa ukuthi ngisho nesisindo esincane sokwehla kwesisindo singabangela ukuthuthukiswa okukhulu kwezempilo.
Lokhu ngokwakho kuhambisana nesimiso seKaizen esithi "imiphumela emikhulu ivela ekushintsheni okuncane okuningi okwenziwe ngokuhamba kwesikhathi."
Esifundweni sokuzivikela sokuzivikela sikashukela saseFinland, abacwaningi bathola ukuthi abaqashile kakhulu noma abaqothule kakhulu abathintekayo abaye bakwazi ukunciphisa umzimba wabo okungenani amaphesenti angu-5 kanye nokunciphisa ukudla okunamafutha okugcwele, ukwandiswa kokudla kwefayibha, nokwanda kokuzivocavoca kuya okungenani imizuzu engama-30 ngosuku -kunokunciphisa amaphesenti angu-58 engozini yabo yokuthuthukisa isifo sikashukela sohlobo lwe-2 ngaphezu kweminyaka engu-3.2 yokulandela. Lokho kuyingozi kakhulu ekunciphiseni ingozi kanye nomthelela wezempilo kusuka ekushintsheni okumbalwa okuncane.
Ngokufanayo, olunye ucwaningo oluphawulekayo, i-Nurses 'Health Study, lwabonisa izinzuzo eziningi zenguquko encane njengento elula njengokuthatha ukuhamba ngomzuzu wama-30 nsuku zonke. Kulolu cwaningo, labo abahamba ngokusheshisa noma bafinyelele ukuvivinya umzimba okungenani imizuzu engama-30 nsuku zonke babeneengozi encane yokufa kabuhlungu komzimba phakathi neminyaka engu-26 yokulandela.
Kwesinye ucwaningo, ososayensi bathole ukuthi ukulahlekelwa ngamaphesenti amahlanu kuphela kuya kumaphesenti ayishumi esisisindo somzimba kungabangela ukuncishiswa kwamaphesenti angu-20 ku-triglycerides (uhlobo lwamafutha egazini elilinganiselwe iphaneli ye-serum cholesterol; lapho i-triglycerides nayo ikhona phezulu, lokhu kungaholela ezimweni eziyingozi njenge- pancreatitis nesifo senhliziyo). Kodwa esinye isibonelo sezinguquko ezincane ezifaka ngendlela enkulu.
Ngisho nezinguquko ezincane zamakhilogremu ambalwa zingabangela ukucindezeleka kwegazi okuphansi. Abaningi abalahlekelwa isisindo esiningi ngokweqile bayakwazi ukunciphisa noma ukuyeka imishanguzo yengcindezi yegazi ngoba ukucindezeleka kwegazi kuwela ebangeni elijwayelekile nje ngokulahlekelwa isisindo.
Ukufeza Izinjongo Zakho Isinyathelo Esithile Ngesikhathi
Ngakho usebenzise kanjani lokhu?
Asho ukuthi ubeka umgomo wokulahlekelwa amapounds angu-10. (Mhlawumbe ufuna ukulahlekelwa okungaphezulu, kodwa, ngokuhambisana neKaizen, ubeka umgomo omncane wokuqala nokufinyeleleka, bese ungakha phezu kwalokho.) Khona-ke udinga ukuphula leyo njongo ibe yizinhloso ezincane-ake sithi bazohlose ukulahlekelwa amakhilogremu amabili ngesonto amaviki ayisihlanu. Manje, lokho kukhishwa ngokuphelele.
Kodwa ungayeki lapho; ukulahlekelwa amakhilogremu angu-2 ngesonto ngeke kwenzeke ngokwenza umlingo wedwa. Yiziphi izinyathelo ezincane zansuku zonke ozozithatha ukuze ulahlekelwe yizi-2 amapounds?
Okokuqala, ungase ufune ukungena kumkhuba wokuzilinganisa usuku nosuku (ngoba ungabe ungayazi kanjani ukuthi ngabe uyafinyelela yini umgomo wakho wamakhilogremu amabili ngeviki?). Ucwaningo oluthile luye lwabona ukuthi abantu abazinciphisa nsuku zonke banamathuba amaningi okunciphisa isisindo (nokuningi kwawo) kunelabo abazithengisa kancane kunanamuhla.
Khona-ke uzofuna ukwenza izinguquko ezincane, nsuku zonke ekuphileni kwakho kwansuku zonke. Bheka kahle imisebenzi oyenzayo kanye nokudla odlayo nsuku zonke: lokhu kufaka ngokuhamba kwesikhathi.
Uhlezi amahora angaba ngu-4 ngosuku ngosuku? Uma kunjalo, uhola impilo yokuphila, futhi kuzodingeka wenze izinguquko ukuze uqiniseke ukuthi uhamba phambili usuku lonke. Ezinye zezindlela zokushaya impilo yokuhlala phansi zifaka ukuhamba ngezinsuku zonke, ukuthatha izitebhisi lapho kunokwenzeka, ukupaka kude kude nokuya kwakho, ukuthola indawo yokuma, ukwenza imisebenzi yakho yasendlini, nokuthatha izithuthi zomphakathi, ukuhamba noma ukuhamba ngebhayisikili ukuze ufike emsebenzini esikhundleni sokusebenzisa imoto yakho .
Ungasebenzisa ngisho nezimiso zaseKaizen ukuze uphule lezi zinhloso ezincane. Ake sithi ufuna ukuhlala phansi. Yenza umgomo omncane wokuthatha izitebhisi kanye ngosuku. Lokhu kungukushintsha kwakho okuncane, kwansuku zonke okuzobheka ngokuhamba kwesikhathi.
Khona-ke, ingxenye ebalulekile: ukwakha phezu kwempumelelo encane. Ukusebenzisa isibonelo esingenhla, ake sithi wenze, empeleni, ube nesonto eliphumelelayo lapho ukwazi ukuhlangabezana nomgomo wakho wokuthatha izitebhisi nsuku zonke. Manje ungangezela kulokho ngokwenza omunye umgomo wokupaka kude nendawo oya kuyo (ukuqinisekisa ukuthi kuphephile ukwenza kanjalo), ngakho-ke kufanele uhambe kancane kancane. Uyengeza lokho ukuzibophezela ekukhuphukeni kwezinyathelo zakho zansuku zonke.
Futhi mhlawumbe ungeza ukuhamba ngomzuzu wamaminithi angu-15 nsuku zonke, ngomgomo wokugcina ufike emaminithini angu-30 nsuku zonke. Uqhubeka ungeza ezinkwaneni ezincane uze ufinyelele imigomo yakho. Futhi-ke imigomo yakho encane ibelethe amakhulu.
Masisebenzise lo mqondo ekushintsheni kokudla: qala ngokugcina idayari kukho konke okudlayo noma okuphuzayo ngosuku olulodwa. Bese uhlaziye okufakiwe: ubona iziphuzo eziphuza njengama-sodas, iziphuzo zamandla, noma iziphuzo zekhofi eziphezulu ohlwini? Uma kunjalo, lezo zibhebhe ezilula ukuqeda.
Qala ngalezo zinhloso ezilula, futhi uqhubeke. Isinyathelo ngesinyathelo, umgomo ngenhloso, nomgomo ngomgomo. Ngokungazelelwe, uzothola ukuthi ulahlekelwe lawo mapremu ayishumi okuqala. Futhi uzoba namathuluzi okuqhubekayo uma ufuna, usebenzisa i-Kaizen ukufeza imigomo yakho yokulahlekelwa kwesisindo ngemuva kwakho konke.
> Imithombo:
> Chiuve SE, Fung TT, Rexrode KM, Spiegelman D, et al. Ukuhambisana nokuphila okungengozini, impilo enempilo kanye nobungozi bokufa kwe-cardiac ngokuzumayo phakathi kwabesifazane. I-JAMA 2011; 306: 62-69.
> Miller M, Stone NJ, Ballantyne C, et al. I-Triglycerides nesifo senhliziyo: isitatimende sesayensi esivela ku-American Heart Association. Ukujikeleza ngo-2011. Ishicilelwe ku-intanethi ngo-Apr 18, 2011.
> Tuomilehto J, Lindstrom J, Eriksson JG, et al. Ukuvimbela uhlobo lwesifo sikashukela sohlobo lwesibili oluthathwa yizinguquko endleleni yokuphila phakathi kwezifundo ezinokukhubazeka kwe-glucose ukubekezelelana. N Eng J Med 2001; 344: 1343-1350.