6 Matanho eSlim Down

Zvemukati

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Nhanho 1: Tarisa pamufananidzo muhombe

Shift kubva pakuona yako huremu dambudziko mune zvako pachako uye pachinzvimbo wozviona sechikamu chehurongwa hukuru hunosanganisira zvinodiwa nemhuri yako, hupenyu hwemagariro, nguva dzekushanda uye chero chimwe chinokanganisa kurovedza muviri uye tsika dzekudya, kusanganisira chero dzinza-chikafu chikafu uye vezera zvinomanikidza.

Paunenge iwe waona kuti mangani zvinhu zvekunze zvinokanganisa chirongwa chako chekudya zvine hutano uye kurovedza muviri, iwe unozoona kuti kurasikirwa nehuremu nesimba rega hazvigoneke. "Kushandisa simba rekuzvivandudza kwakafanana nekushandisa chisimba," anodaro Farrokh Alemi, Ph.D., purofesa wevashandi vezvehutano paGeorge Mason University School of Nursing kuMcLean, Va. "Kushandisa maitiro masisitimu kushandisa njere . "

Nhanho 2: Tsanangura dambudziko

Usati wauya nemhinduro, iwe unofanirwa kuziva iro dambudziko chairo, anodaro Linda Norman, M.S.N., RN, mubatsiri wedanho paChikoro cheNursing kuVanderbilt University muNashville, Tenn., Uye mumwe weaAlemi vaaitsvaga navo.

Iti majini ako aunofarira akanyanya kusimba. Panzvimbo pokuzviudza kuti unoda kuderedza uremu, Norman anokurudzira kuti uzvibvunze mibvunzo yakatevedzana, yakadai sekuti "Chii chinobatanidzwa nekuwedzera uremu izvo zvakaita kuti jeans yangu ive yakasimba?" (zvichida dambudziko guru nderokufinhikana kubasa kana kurwadziwa kwehukama hwakashata) uye "Chii chiri kuita kuti uremu hwangu huwedzere?" (zvichida iwe hausi kuita nguva yekurovedza muviri, kana iwe unodya uchipindura kushushikana uye unoda kudzidza mamwe maitiro ekudzvinyirira-kutarisira kuti ugone kubudirira kutevera chirongwa chekudya chine hutano). "Mibvunzo yakawanda yaunobvunza," akadaro Norman, "unosvika padyo padambudziko redambudziko."

"Zvinobatsirawo" kuumba "dambudziko iri zvakanaka," Alemi anowedzera. "Semuenzaniso, unogona kutarisa kurema semukana wekukwana." Chekupedzisira, zvakakosha kuti utsanangure dambudziko nenzira iyo inoita kuti utarise kufambira mberi kwako uye kuyera mhedzisiro nekunyatsoita kwaunoita nezvinokonzeresa zvinowedzera kurema.

Nhanho 3: Brainstorm mhinduro

Kunyatsojekesa dambudziko riri kukutadzisa kuwana hutano huremu zvinokutungamira kumhinduro. Kana iwe wakataura dambudziko iri zvisina tsarukano - "ndinofanira kudya zvishoma" - wakazvisarudzira pachako mukudya semhinduro. Asi kana iwe wakananga - "Ndinoda kuchinja mabasa kana kuderedza kushushikana kwangu kuchengetedza hutano hwangu" - iwe unogona kufunga nezvemhinduro dzakawanda dzakanaka kudambudziko rako, zvakadai sekuona mupi wezano webasa kana kutanga chirongwa chitsva chekurovedza muviri.

Nyora pasi mhinduro dzese dzinouya mundangariro, wobva waronga rondedzero zvinoenderana nezvakakosha, uchitanga neizvo zvinopa zvakanyanya kuchinetso kana zvichakanganisa zvakanyanya pamhedzisiro.

Nhanho 4: Wongorora kufambira mberi kwako

Ita chinhu chekutanga pane yako runyorwa kuedza kwako kwekutanga. "Iti dambudziko nderekuti unogara, uye mhinduro yako yekutanga ndeyekushandira pamwe neshamwari yapedza basa," anodaro Duncan Neuhauser, Ph.D., purofesa wezvehutano paCase Western Reserve University Chikoro cheMishonga kuCleveland uye mumwe weva Alemi vaaitsvaga navo. "Unogona kuedza kushandisa nguva yako yemasikati kuti uite 'mazuva' ekurovedza muviri. "

Mushure memavhiki mashoma, wedzera nhamba yenguva dzawakarovedza muviri. Kana mhinduro yako yekutanga isina kushanda, edza kirasi yemaekisesaizi yemanheru kana kutsvaga paki inofamba vanhu kana kumhanya mushure mebasa. Kunda kana kurasikirwa, chengeta zvinyorwa. "Edza kufambira mberi kwako zuva rega rega," Neuhauser anodaro, "woisa mhedzisiro muchati kana fomu yegirafu. Zviratidzo zvinoonekwa zvinobatsira."

Iyo data yaunounganidza ichaitawo kuti uzive yako yakajairika misiyano. Iwe unogona kunge uchinyanya kushanda pane mamwe mazuva ekuenda kumwedzi kwako, semuenzaniso, kana iwe unogona kugara uchiwana 2 mapaundi paunopedza kupera kwevhiki uine dzimwe shamwari. "Kuunganidzwa kwedatha hakusi kwekungochengeta huremu hwako," Norman anodaro. "Ndezvekutevera nzira inobata uremu hwako."

Danho 5: Ziva zvipingaidzo

"Kuchave nematambudziko, zvinofungwa nevekunze, nguva dzaunofanira kudya makuki aMbuya," anodaro Neuhauser. Uchave nemazuva pausingakwanise kurovedza muviri uye nemazuva auchayedzwa nekudya kwezororo, uye nekuti urikuteedzera kufambira mberi kwako, uchakwanisa kuona kuti zviitiko zvipi zvinokonzeresa kurema.

"Uchapupu hwakakura kubva munzvimbo dzakawanda, kusanganisira kutsvagisa zvinodhaka, hunoratidza kuti mamiriro ezvinhu anotanga kudzoka," anodaro Alemi. "Iwe unofanirwa kuona kuti ndeapi mamiriro anoita kuti udzokere kumaitiro ekare." Kana uchinge waziva kuti kushanda kunonoka kunoita kuti iwe wakaneta kuti usashandise muviri, somuenzaniso, unogona kuedza mazano ekusiya basa nenguva. Kana iwe ukapururudza yako yakaenzana zvine hutano kudya nekuti iwe unodya kunze neshamwari dzinogara dzichihodha zvakawandisa, edza kuitisa takeout kumba kwako uye uve nechokwadi chekuti unohodha chikafu chine hutano.

Nhanho 6: Gadzira timu yekutsigira

Vamwe vanhu vanorasikirwa nehuremu nerubatsiro rweshamwari shamwari, asi kuti uwane mukana wakanaka wekubudirira, iwe unoda rutsigiro rwevanhu vane sarudzo dzinokanganisa zvaunoedza kuita.

"Paunoita shanduko-sisitimu, zviito zvako zvinokanganisa vanhu vazhinji," anodaro Alemi. "Kana ukaronga kudzikisa huremu nekuchinja chikafu-kutenga, mabikirwo uye nzira yekudya zvine hutano, ipapo munhu wese ari pamba anozokanganiswa. Iwe uri nani kuzviita kubva pakutanga."

Tanga nekudzidzisa shamwari idzi uye nhengo dzemhuri pamusoro pekuderedza uremu zvachose (kusanganisira kuchinja kwemararamiro kunodiwa) uye zvinangwa zvako kunyanya maererano nekurasikirwa kwehuremu hune hutano, zvino zvibatanidze mukuedza kwako kwezuva nezuva. "Boka rese rinofanirwa kubvumirana kuvimba nedhata," anodaro Alemi. Sezvo mhedzisiro yekuchinja kwako inopinda, kusanganisira mitsva, tsika dzine hutano, igovera ivo neboka.

Mushure mezvose, iwe paunopedzisira wagadzirisa chinetso chako chekurema, vanhu ava ndivo vanozokubatsira kupemberera kubudirira kwako. Ivo vangatokutendai nekuvabatsira, zvakare.

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