Amandla aqinisekileyo (Kumanyathelo ama-3 alula)

Umxholo

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Intengiso ebikade icela umngeni ku "Ukubheja awungekhe utye nje ibenye" ​​ibinenombolo yakho: Leyokuqala chip yamazambane ikhokelela kwingxowa ekufutshane engenanto. Kuthatha kuphela ivumba lekuki ukubhaka ukuzimisela kwakho ukutya iilekese ezimbalwa ukuze ube soggy njengebiscotti edibeneyo. Kwaye isigqibo sakho sokuhamba ngeentsasa ezintathu ngeveki yayiyigonari okokuqala xa kunetha kwaye umnqweno wokungqengqa ebhedini esinye isiqingatha seyure wawunamandla kakhulu ukuxhathisa. Uyayazi into onokuyenza ukuze unciphise umzimba kwaye ube sempilweni; ubonakala ngathi uswele amandla okwenza loo nto. Nangona kunjalo, uphando lubonisa ukuba unokuqeqesha kwaye uqinise amandla akho njengoko unokwenza imisipha yakho. Kodwa ngaba ufanele uzame? Kwezinye izangqa, amandla okuba ligama elingcolileyo. Umzekelo, iTV iyamcutha uPhil McGraw, Ph.D. (aka Dr. Phil) uxele ngokuthe gca ukuba amandla kuyintsomi kwaye ayizukukunceda utshintshe nantoni na.

Ngokutsho kwengcali yokunciphisa umzimba u-Howard J. Rankin, Ph.D., ugqirha wengqondo wezonyango kwi-Hilton Head Institute e-Hilton Head, SC, kunye nombhali we- TOPS Way to Weight Loss (Hay House, 2004), nangona kunjalo, unokufunda ukuxhathisa izilingo. Kodwa ukwenza oko kufuna ukudibana ngqo.

Ekuqaleni, oko kunokubonakala ngathi kuphikisana. "Uninzi lwabantu lucinga ukuba ekuphela kwendlela yokujongana [nesihendo] kukusiphepha, kodwa loo nto yomeleza ukungabi namandla kwabo," utshilo uRankin. "Ukuzithiba kunye nokuziqeqesha zezona zinto zibalulekileyo ekufuneka siziphile ukuze siphile ubomi obunempumelelo."

Ukunqongophala kwamandla (okanye "amandla okuzilawula," njengoko abaphandi bekubiza njalo) kuyanyanzeliswa kwinani leengxaki zomntu nezentlalo, uyavuma uMegan Oaten, ugqirha wobugqirha kwezengqondo kwiYunivesithi yaseMacquarie eSydney, e-Australia, owenza izifundo ezingapheliyo zokuzeyisa. "Ukuba ucinga malunga nokusetyenziswa kakhulu kokutya okungenampilo, ukunqongophala kokuzilolonga, ukungcakaza kunye neziyobisi, ukuzeyisa kunokuba lelinye lawona mayeza abalulekileyo kweli xesha lethu, utshilo. "Inomdla kakhulu, kwaye iyafumaneka kuye wonke umntu."

Ukuzinononga kwenza ugqibelele

Hayi, utsho, kodwa sele uyazi awunawo amandla amaninzi. Ngokuka-Oaten, kukho iyantlukwano kumntu ngamnye kuthi, kwaye usenokuba wazalwa unamandla amancinci kule ndawo. Kodwa uphononongo luka-Oaten lubonise ukuba ukuzilolonga kumanqanaba ebala lokudlala. "Ngelixa sifumana umahluko wokuqala kubuchule babantu bokuzibamba, nje ukuba baqale ukuzisebenzisa izibonelelo zisebenza ngokulinganayo kubo bonke," utshilo. Ukuba ucinga ukuzithiba njengokusebenza njengesihlunu, uyongeza, "sinempembelelo yexesha elifutshane kunye nexesha elide ekusebenziseni."

Ngexesha elifutshane, amandla akho "anokulimaza" kakhulu njengezihlunu zakho xa uqala ukuzenza ukuba uzilolonge. Oku kuyinyani ngakumbi ukuba uyayibaxa. Khawufane ucinge ngokuya ejimini okokuqala kwaye uzama ukwenza iklasi yokunyathela, iklasi yokujikeleza, iklasi yeePilates kunye nokuzilolonga uqeqesho lomzimba ngosuku olunye! Usenokuba buhlungu kwaye udinwe kangangokuba ungaphinde ubuye. Nantso into oyenzayo kumandla akho okuzimisela xa usenza izigqibo zoNyaka oMtsha ukuba utye amanqatha amancinci kunye nefayibha eninzi, wenze umthambo rhoqo, usike utywala, ulale ngakumbi, ube ngexesha lokuqeshwa kwaye ubhale kwijenali yakho yonke imihla. "Ngeyona njongo intle, ungalayisha ngaphezulu kwamandla akho okuzilawula, kwaye ayinakho ukumelana nazo zonke ezi mfuno," utshilo u-Oaten. "Kwimeko enjalo sinokuqikelela ukusilela."

Nangona kunjalo, ukuba uqala ngengqiqo, uthatha umsebenzi omnye ngexesha, utyhala ubunzima bokuqala, uphucula ukusebenza kwakho kwaye unamathele kuyo nokuba kwenzeka ntoni, njengoko isihlunu someleza, kuya kuba njalo namandla akho. “Leyo yimpembelelo yexesha elide,” utshilo u-Oaten.

Umsebenzi wokuzimisela

U-Rankin, owenza izifundo zeseminal malunga nokuzilawula kwiYunivesithi yaseLondon ngo-1970, uye waqhelanisa nokuzilolonga okwenzileyo ngokulandelelana ukwenza amandla akho. Uthi: “Obu buchule abufuni ukuba wenze nantoni na ongekayenzi. Umzekelo, ngamanye amaxesha uyamelana nedessert; awuyenzi nje rhoqo ngokwaneleyo ukwenza umahluko, okanye ngokwazi ukuba ixesha ngalinye uyenza ukomeleza amandla akho. Le mithambo ilandelayo inokukunceda ukuba ucwangcise kwaye ujongane nezilingo ezinxulumene nokutya.

Inyathelo 1:Yiba nomfanekiso-ngqondweni wakho uxhathisa isilingo.

Enye indlela eqinisekisiweyo esetyenziswa ziimbaleki, abadlali beemvumi kunye neemvumi kukubona. “Ukubona kukuziqhelanisa,” utshilo uRankin. Kungenxa yokuba usebenzisa iindlela ezifanayo ze-neural ukucinga umsebenzi njengoko usenza xa uzibandakanya kuwo. Umdlali webhasikidi, umzekelo, "unokuziqhelanisa" nokwenza ukuphosa simahla ngaphandle kokubakho enkundleni. Ngokufanayo, ngokujonga umfanekiso unokuziqhelanisa nokuxhathisa isilingo ngaphandle kokufumana ukutya kufutshane nawe, ngoko akukho ngozi yokunikezela kuso. "Ukuba awukwazi ukucinga ukuba wenza into," u-Rankin uthi, "ithuba lokuba uyenze ngokwenene lide kakhulu."

Umsebenzi wokubonisa Fumana indawo ezolileyo, vala amehlo akho kwaye uthathe umoya onzulu wesisu ukuze uphumle. Ngoku yiba nomfanekiso wakho ukuxhathisa ngempumelelo ukutya okuhlala kukuhenda. Yithi ukuwa kwakho kukhathaza i-ice cream ngelixa ubukele umabonwakude. Khawufane ucinge ukuba ngo-9: 15 emva kwemini, utyhafile Abafazi Basekhaya Abaphelelwe lithemba, Kwaye uyaphazamiseka yibhokisi yeRocky Road kwisikhenkcezisi. Zibone usiya kwisikhenkcezisi, usikhuphe, emva koko usibuyisele ngaphandle kokufumana nantoni na. Khawufane ucinge imeko yonke ngokweenkcukacha: Okukhona kucace gca, kokukhona kuya kuba nempumelelo engakumbi. Soloko uqukumbela ngesiphumo esihle. Ziqhelise de ube nako ukwenza oku, emva koko uye kwiNyathelo 2.

Inyathelo 2: Yiba neentlanganiso ezisondeleyo.

Into ephambili apha kukuba ube malunga nokutya okukulingayo ngaphandle kokuphendula ngendlela yakho yesiqhelo. Ngamanye amagama, jongana nesilingo kodwa unganikezeli kuso. Isilingo sikhona, utshilo u-Rankin, "kwaye kuyasomeleza ukwazi ukuba ungamelana nayo kunokuba uzive uhlala uhamba ngentambo."

U-Rankin uyibonisa le ngcamango ngesigulana esasikade sityebe kakhulu owayehlala kwisiXeko saseNew York. Wayengena kwindawo yakhe yokubhaka ayithandayo izihlandlo ezimbalwa ngemini, kwaye ngalo lonke ixesha wayesitya i-croissant okanye ezimbini kunye ne-muffin. “Siye senza umbono, emva koko saya kwindawo yokubhaka, sajonga efestileni sahamba,” utshilo uRankin. Eli bhinqa laqhelisela oku izihlandlo ezimbalwa. Emva koko, baya kunye kwivenkile yokubhaka, kunye nevumba layo elilingayo. “Sajonga izinto, saza sahamba,” utshilo. Okokugqibela, lo mfazi waziqhelanisa naye ngokwakhe, ngokuthe ngcembe esebenza ukuya kuthi ga kwinqanaba lokuba ahlale kwindawo yokubhaka kangangemizuzu eyi-15-20 aze afumane ikofu. “Undibhalele emva konyaka okanye emva koko wathi ulahlekelwe ziiponti ezili-100,” utshilo uRankin. "Le yayiyeyona nto ibalulekileyo eyamenza waziva ukuba unolawulo oluthile."

Ukuzilolonga ngokusondeleyo Zama inkqubo efanayo nangako nakuphi na ukutya okuqhele ukuba kukuwa kwakho. Cela uncedo lomhlobo onika inkxaso, njengomzekelo ongentla. Xa unokuba wedwa ngempumelelo ujikeleze "ukutya okuzinkcinkca" ngaphandle kokuwa ixhoba, yiya kwiNyathelo lesi-3.

Inyathelo lesi-3: Thatha uvavanyo lokungcamla.

Lo msebenzi ubandakanya ukutya ukutya okuthandayo okuncinci, emva koko uyeke. Kutheni uzifaka kolu hlobo lwesilingo? Uninzi lwabantu lubanga ukuba ngamanye amaxesha bangazonwabisa ngento ngaphandle kokuphuma kulawulo, u-Rankin uyacacisa. "Kuya kufuneka uyazi ukuba ungayenza nyani loo nto okanye uyazikhohlisa." Kusenokubakho ukutya okufuneka ukuphephe ngokupheleleyo. Ukuba, eneneni, awukwazi "ukutya enye," ke sebenzisa amanyathelo amabini okuqala ukuze uziqeqeshe ukuba ungadli loo nto yokuqala. Kwelinye icala, kuyakhuthaza kakhulu ukufumanisa ukuba ungayeka emva kwesipuni setyhoko mousse.

Ukungcamla-ukuvavanya umthambo Zama ukulunywa ikeyiki kwitheko lokuzalwa okanye enye yeicookies osebenza nazo. Sebenzisa nawaphi na amathuba avelayo. "Kuxhomekeke kuye nawuphina umntu nangaluphi na usuku ukwenza into abaziva ukuba bangayilawula," utshilo u-Rankin. "Musa ukunikezela ngenxa yokuba into ongayenza izolo yayingenakwenzeka namhlanje. Inqaku elibalulekileyo kukwenza ngempumelelo amaxesha aneleyo ukuqinisa amandla akho ngokuyiguqula."

Ukufumana iziphumo ezilungileyo ngokutya kunokukunika ukuzithemba kokuzama ezinye iindlela zokuziphatha, njengokuyeka ukutshaya okanye ukuqala ukuzilolonga. Njengoko u-Rankin esitsho, "Nanini na xa usilwa ngempumelelo nesihendo, uhlakulela ukuzeyisa."

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