Ungarega Sei Kutarisa

Zvemukati

• Ongororo ye

Solange Castro Belcher akazvivimbisa kuti aisazofunga nezve mafrench mafry. Akanga achiedza kurasikirwa nemapaundi mashoma, uye iko kunyunyuta kwechokwadi kudzikisira kudya kwake kwaive rwendo kuenda kuGolden Arches. Chinhu chinosekesa, hazvo: Iyo inowedzera Belcher, makumi maviri nemapfumbamwe, kuyedza kusafunga nezve mafrizi, kazhinji pavanoonekwa mumafungiro ake. Mupepeti wepaIndaneti anogara kuMarina Del Rey, Calif anoti: “Ndaigara ndichizvibvisa mupfungwa dzangu, asi zvairamba zvichingobuda pachena.” Asati aziva, akange achiisa odha yake pahwindo rekutyaira.

Vazhinji vedu takava nechiitiko chakafanana nechaBelcher. Zvingave zviri zveFrench fries, mukomana wauri kuyedza kupfuudza kana mamiriro akaipa kubasa, zvinogona kuita sekuti kuedza kwako kubvisa pfungwa dzisingadiwe kwakaipa kupfuura kusabatsira.

"Zvidzidzo zvedu pamusoro pekudzvinyirirwa kwepfungwa zvakaona kuti paunoedza zvakanyanya kusafunga nezvechimwe chinhu, ndipo paunonyanya kubatikana nepfungwa iyoyo," anodaro Daniel Wegner, Ph.D., purofesa wepfungwa paHarvard University uye munyori webhuku. White Bears uye Mamwe Mafungiro Asingadiwi (Viking Penguin, 1989). Wegner anodana izvi "rebound effect," uye anoti zvinoitika nekuda kweimwe nzira iyo pfungwa dzedu dzinoshanda.

Paunenge uchinetsekana, unozeya

Paunozviudza iwe, "Usafunga nezvechokoreti," unogona kunge uine chinangwa chekusafunga nezvezvinhu zvinofadza. Asi kumwe kunhu kumashure kwemusoro wako, iwe unogara uchitarisa kuti uone kuti uri kuita sei - "Ndiri kufunga nezve chokoreti?" - uye kugara uchiongorora pfungwa kunobatsira kuchengetedza pfungwa iripo. Apo Wegner akarayira vaaidzidza navo kuti vasafunga nezvebere jena, somuenzaniso, vakashanda zvakaoma zvikuru pakudzinga mufananidzo wacho zvokuti nokukurumidza bere jena rakanga rava chinhu bedzi chavaigona kufunga nezvacho.

Uye heano mashoko akanyanya kushata: Unogona kusakwanisa kudzinga pfungwa paunenge uchinyanya kuda - ndiko kuti, paunenge uchinzwa kushushikana kana kushushikana mupfungwa. Kushingaira kuedza kusafunga chimwe chinhu ibasa rakaoma rehuropi hwedu, uye kana simba redu repfungwa rakaderera, zvakanyanya kuoma kuchengeta pfungwa yakarambidzwa pasi pekuputira.

"Kana iwe wakaneta chaizvo, kana kutsauswa, kana pasi peimwe nguva yekumanikidza, uri panjodzi yekuva nepfungwa dzisingadiwe dzinopinda," anodaro Ralph Erber, Ph.D., chiremera pakudzvinyirira kufunga uye purofesa wepfungwa pa DePaul University muChicago. Kuonekwa patsva kwemifungo iyi, zvakare, kunoita kuti iwe unzwe kutonyanya kunetseka kana kushushikana.

Kuramba hakushandi

Kufunga kudzvinyirira kunogona kukanganisa mamiriro ako epfungwa nedzimwe nzira futi. Mukuedza kudzivirira iyo taboo musoro, unogona kunge wakabatikana kana kubatikana. Izvi zvinonyanya kuitika kana iwe uchiedza kusafunga nezve chimwe chinhu chakakosha, sekurambana kwazvino. "Zvinhu zvakawanda zvinogona kunge zvine hukama nehukama hwakarasika zvekuti hatifunge zvakadzama nezve chero chinhu zvachose," anodaro James W. Pennebaker, Ph.D., purofesa wezvepfungwa paUniversity yeTexas uye nyanzvi yekutaura kwemanzwiro.

Kuti tikurumidze uye tigadzirise kurasikirwa, isu tinokwanisa kubata pamusoro pepamusoro kana kuzvipa mhosva tsananguro yekuti sei zvakaitika. Kana isu tikasazvibvumira isu pachedu kufunga nezvehukama uye magumo acho, hatizokwanise kugadzirisa uye kugadzirisa kuburikidza nenyaya dzavanosanganisira.

Kudzvinyirirwa kwepfungwa, shure kwezvose, kunogona kuva rudzi rwekuramba - kana iwe usingafungi nezve chiitiko chakaipa, zvichida hazvina kumboitika. Dambudziko neiri zano nderekuti iwe haugone kunyengera uropi hwako: Icharamba ichiunza pfungwa dzechiitiko kudzamara watarisana navo vakatarisana.

Kuedza kuchengeta nyaya dzepfungwa dziri kure kunogona kutokuvadza hutano hwako. Kudzvinyirira kwakaomarara pamuviri pamwe nepfungwa, uye "nekufamba kwenguva kunokanganisa kudzivirirwa kwemuviri, kuchikanganisa mashandiro ezvirwere mumuviri, mashandiro emoyo uye masisitimu, uye mashandiro emakemikari ehuropi nehurongwa hwekutyaira," anonyora kudaro Pennebaker muKuvhura: Simba Rokuporesa reKuratidza Manzwiro (Guilford, 1997).

Pfungwa nhanhatu dzekufungidzira

Aya matanho anopa nzira yekubuda mukati mekufunga-kudzvinyirira musungo:

Bvisa zvinokonzeresa kufunga kubva pakuona. Chikumbiro chinhu chipi nechipi chingaunza mupfungwa pfungwa dzisingadiwi, dzakadai sechipo chawakapiwa newawakambopa. Kana zvasvika kune izvi zvinhu, kunze kwekuona kuri kunze kwepfungwa.

Edza zvinhu zvitsva. Kunyangwe ukangochinja nzvimbo yaunowana kofi yako yemangwanani kana jimu yaunoenda mushure mebasa, haugone kusangana nemaitiro akajairika. Kuita chimwe chinhu chokuzvivaraidza nacho chitsva, kuita shamwari itsva kana kuenda kurwendo kunogonawo kubatsira.

Zvivhiringidze iwe - nzira chaiyo. Isu tinowanzoedza kuzvitsausa nezvinhu zvakabviswa kubva kwatinogara (tichitarisa kunze nepahwindo, tichitarisa pakatsemuka mudenga). Asi mukuita kudaro, izvo zvinhu zvatinoona nguva dzese zvinove "zvakasvibiswa" nepfungwa yatiri kuyedza kudzivirira. Zano riri nani ndere kusarudza chinokanganisa: Sarudza mufananidzo mumwechete wekudaidza kana pfungwa dzisingagamuchirwe dzapinda: chiratidzo chegungwa rakanyoroveswa nezuva, semuenzaniso.

Batikana nebasa. "Takaona kuti kana iwe ukapa vanhu basa rakaoma nenzira inonakidza, rinotarisira pfungwa dzavo zhinji," anodaro De Paul Ralph Erber. Anopa zvidzidzo zvake masvomhu matambudziko kana mitambo yemazwi, asi zano racho rinoshanda kune chero chiitiko chinokubata zvechokwadi - kukwira matombo, kuverenga, kubika chikafu chinonaka. Mitambo uye kurovedza muviri zvakanyanyisa kunaka, nekuti zvinowedzera bhenefiti yemuviri yekuzorora kune iyo mibairo yepfungwa yekutora.

Taura iwe pachako. Kana uchiita seusingaregi kufunga nezvekurwa kwawakaita nemukomana wako kana kuti mashoko akataurwa naamai vako, inguva yokutaura pfungwa idzodzo. Zvinogona kutaridzika kunge zvisina musoro kugara pachinhu chauri kuedza kutiza, asi mutsauko wakakosha ndewokuti urikusarudza nguva uye kupi yekuzvigadzirisa, pachinzvimbo chekuti zvinyurire kwauri. Mukutaurirana neshamwari kana muchirongwa chekunyora nejenali rako, tarisa chiitiko chinorwadza uye zvazvinoreva muhupenyu hwako.

Ziva paunenge wakaneta kana kushushikana uye kuti unofanirwa kuzorora. Kana iwe wakasununguka uye wakazorora zvakanaka, unenge uine nzira dziri nani dzekugadzirisa matambudziko pane kuyedza kuzvisundira padivi.

Kana iwe uchinetswa zvakanyanya nemifungo yakadzokororwa yausingakwanise kubvisa, ungangoda kutsvaga rubatsiro kubva kuna chipangamazano nyanzvi.

Kana ari Belcher, akafunga kuti kana akasasundira kure pfungwa dzechiFrench fries, dzinouya zvishoma kazhinji. Kana iyo pfungwa ikaitika kwaari izvozvi, anotendeutsa pfungwa dzake kune chaanofarira distracter - iyo screenplay yaari kushanda nayo - kana kutungamira kunze kwemukova kuti umhanye kumhanya. "Kushushikana" kwake kwapera, uye ikozvino anogona kutyaira kupfuura chaiko chikafu chekudya - pasina kufunga kwechipiri.

Kufunga kudzvinyirira & kuonda: zvako zvaunofanira uye zvisingaiti

Kunyangwe akawanda marongero ezvekudya uye mabhuku achikurudzira kudzvinyirira pfungwa dzechikafu, "zvese zvatinoziva nezvekudzvinyirira kufunga zvinoratidza kuti hazvishande, uye zvirokwazvo, pane mukana wakanaka wekuti zvichaita kuti zvinhu zviwedzere," anodaro wezvepfungwa Peter Herman, Ph. D., weYunivhesiti yeToronto muCanada. Herman ndiye munyori we "Mental Control of Eating: Excitatory and Inhibitory Food Thoughts," chitsauko chiri mubhuku ra1993 nezve kudzora kwepfungwa rakapepetwa naHarvard's Daniel Wegner, Ph.D.

Zvausingafaniri kuita

Usasundire kure pfungwa dzechikafu kana iwe uchiedza kudzikisa huremu. Maererano naHerman, "ongororo dzedu dzinoratidza kuti kuedza kudzvinyirira pfungwa dzezvokudya kunoita kuti vanhu vanodya zvokudya vanzwe nzara uye vafunge nezvezvokudya zvakanyanya. Kunoitawo kuti vashuve zvokudya zvavanofarira zvikuru, vadye zvokudya izvozvo nokukurumidza pavanokwanisa, uye vodya zvakawanda kupfuura zvavanoda. kuva neimwe nzira. "

Usapotsa kudya. Dieter vane nzara vanonyanya kuyedza kudzvinyirira pfungwa dzechikafu - zvichiita kuti pfungwa idzi dziwedzere kupindirana.

Zvako zvaunoita

Idya zvine mwero zvikamu zvezvikafu zvaunofarira. Paunenge usiri nenzara, uye kana iwe usinga sundire kure pfungwa dzezvikafu zvakarambidzwa, iwe haugone kufunga.

Ziva kuti kusundira padivi pfungwa dzechikafu kunozonyanya kuoma. Nekuti kufunga kwekudzvinyirira kunongobudirira munguva pfupi, uye nekuti mashoma ekupedzisira mapaundi anogona kunge ari akanyanya kunetsa kurasikirwa, kudzvinyirira pfungwa dzechikafu kunova kwakaomarara nekureba kwaunodya. Herman anotenda kuti zvakanaka kusadya zvachose, asi kunyanya kudya zvine mwero zvekudya zvine hutano uye kuita maekisesaizi nguva dzose. Ndizvo zvaunogara uchiita ndizvo zvine basa.

Ongororo ye