Kugadzirisa Maitiro Anopa Utano Kunogona Kutora Nguva Kupfuura Zvaunofunga
Uchenjeri huripo hunotiudza kuti zvinotora masvondo mana kuti tive netsika. Asi izvi ndezvechokwadi here? Kana uri kuedza kudya zvakanyanya kuve neutano kana kurarama mararamiro anopesana nokukwegura kazhinji, zvichareba kwenguva yakareba sei kuti hutsika huno hutano huve hwakasimba?
Hapana mubvunzo kuti kuisa tsika dzakanaka nguva dzose (kana kuputsa zvakaipa) kunogona kuvandudza hupenyu hwako hurefu.
Kana uchinge uine unhu hwakanaka - kufanana nekusiya kusvuta , kunwa chete mukuenzanisa, kana kuwana nguva yekurovedza muviri - zvakadzika mumararamiro ako nguva dzose, iwe unowanzoita mazviri nguva dzose.
Pasinei naizvozvo, pane kushamisika kusinganzwisisiki kwekuti nguva yakadii inonyanya kudiwa yekugadzira tsika itsva. University College London epidemiologist Phillippa Lally akaongorora maitiro ekugadzirisa tsika muupenyu hwezuva nezuva. Kudzidza kwake kwakabudiswa muna 2010 muEuropean Journal of Social Psychology .
Nzira inotsanangurwa sei?
Kuita chimwe chinhu kwenguva yekutanga kunotora kugadzirira uye chinangwa. Nekusagadzikana, kunyanya kutarisirwa, kufunga, kana kuedza kunofanira kubhadharwa. Lally anorondedzera chiitiro sehutano hunowanzodzokidzwa kakawanda kuitira kuti munguva inopfuura, pfungwa shoma dzisina kufanira inofanirwa kuita kuti zviitike. Pane kudaro, inotaura mumamiriro ezvinhu emuunhu kana mamiriro ezvinhu anotanga kuita kuti munhu ave nemafungiro ezvokungoerekana apindura: ndiyo nguva yekurara, saka iwe unobvambura meno ako (meno-brushing zvinoita tsika).
Pepa racho rinotaura zvinotevera zviito zvezviito zvekutengesa kana tsika:
- zvinoshanda
- iwe hausi muduku unoziva kuti uri kuzviita
- hazvina kungwarira
- hazvina kudzora zvishoma
Zvinotora Nguva Yakadini?
Maererano neLally's study, tsvakurudzo yapfuura inoratidza kuti mufambiro wakave wakangwara kana wave "waita kazhinji (kanenge kaviri pamwedzi) uye zvakanyanya (kanenge ka10)".
Ongororo yeLally pachake yakawana kuti inogona kutora nguva refu kupfuura iyo.
Avhareji evanhu vakuru vakuru makumi mapfumbamwe nemana makumi mapfumbamwe nemana (82) vakadzidziswa kwemavhiki gumi nemaviri Vakabvunzwa kusarudza basa rakanaka, kunwa, kana kudya kudya kwaisati kwava chikamu cheitiro yavo yezuva nezuva, uye kuchiita panguva yakafanana kana nzvimbo imwe zuva rimwe nerimwe. Vaifanira kuziva chiratidzo kana mamiriro ezvinhu angaita kuti munhu ave nemafambiro, chero bedzi chiitiko ichocho chakaitika kamwe kamwe zuva nezuva. Nyaya imwe neimwe yaifanira kunyora pane webhusaiti kana kuti kana kwete ivo vakaita zvingaita tsika. Hapana mubairo wemhando ipi zvayo yakapiwa sechirudziro chokudzokorora maitiro.
Vatevedzeri vakasarudza zviito sekumhanya kwemaminitsi gumi tisati tadya, tichidya chimedu chezvibereko masikati, kana kufungisisa.
Nenguva yakareba yenguva yaitora kuva netsika yekuzvigadzirisa yaiva mazuva makumi matanhatu nemaviri. Huru, kunyange zvakadaro, raiva mazuva 18 kusvika ku254 kuti tsika yacho isimbiswe. Chaizvoizvo, inenge hafu yezvidzidzo hazvina kuita chisarudzo chavo chisarudzo nguva dzose yekugadzira tsika.
Zvinonakidza, kuwedzera kudzokorora kwechiito hakuiti nguva dzose kusimbisa tsika dzakasimba. Lally akawana kuti kuramba uchidzokorora chiito pakutanga kwekutanga kwaive kwakanyatsogadzirisa mukugadzira chiito chechigadziriswa, kupfuura kudzokorora zvakare.
Uyezve, mushure mekunge imwe nguva, tsika yekugadzirisa mapepa kuitira kuti kudzokorora zvakare kusapfuurira kusimbisa tsika. Ihwo hukama huri pakati pekudzokorora uye simba remuitiro naizvozvo hausi mutsva munyaya ino.
Izvi Zvinorevei Kwauri
Kusiyana nemaawa mana evhiki nguva inowanzotaurwa sechikumbaridzo chekusimbisa tsika, tsvakurudzo yaLally inoratidza kuti mamwe mazuva mazhinji nemavhiki ekushingaira angave akadikanwa. Iwe haufaniri kuodzwa mwoyo nekuwana uku; ingoziva kuti kuchinja kwehutano kwakaoma, uye kutsvaga nzira dzokutsigira mararamiro ako tweaks - uchizviita nguva dzose uye kazhinji - kubatsira kubatsira kuti varambe vakagadzikana.
Sources:
Kuchinja Maitiro Ako: Matanho Ekubatsira Utano. Dhipatimendi reUnited Health Health and Human Service / National Institutes of Health Health Information Sheet. https://www.niddk.nih.gov/health-information/weight-management
Mutungamiri weKuchinja Kwounhu. US National Heart, Lung, uye Blood Institute Public Information Sheet. https://www.nhlbi.nih.gov/health/educational/lose_wt/behavior.htm
Phllippa Lally, Cornelia HM Van Jaarsveld, Henry WW Potts naJane Wardle. "Maitiro Anogadzirwa Sei: Kuenzanisa Maitiro Ehupenyu Munyika Yechokwadi." European Journal of Social Psychology 40; 998-1009 (2010).