Momwe mungapangire chizolowezi chochita masewera olimbitsa thupi ndikuchisunga pakapita nthawi?

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Kuchita masewera olimbitsa thupi kumapindulitsa. Kumalimbitsa thanzi lathu ndi kuteteza thanzi lathu kulingalira bwino. Si chinsinsi kwa aliyense. Komabe, kukhala ndi chizolowezi chochita masewera olimbitsa thupi nthawi zonse ndi nkhani ina. Tili ndi malonjezano ambiri a tsiku ndi tsiku kotero kuti kupanga malo ochita masewera olimbitsa thupi kumawoneka ngati ntchito yosatheka.

Nthawi zambiri timayamba kuthamanga, kupita kumalo ochitira masewera olimbitsa thupi kapena kuchita yoga, koma chilimbikitso ndi mphamvu zimatha pamene masiku kapena masabata akupita, kotero timasiya ngakhale tisanayambe kuona kusintha kwabwino. Chinsinsi chophatikiza masewera olimbitsa thupi m'miyoyo yathu ndikupanga chizolowezi.

Malangizo 5 othandizidwa ndi sayansi kuti mupange chizolowezi chochita masewera olimbitsa thupi

1. Dzikonzekereni m'maganizo kuti mupirire, kwa miyezi iwiri yoyambirira

Chizoloŵezi ndi chizoloŵezi chokhazikika. Koma tisanachiphatikize m'miyoyo yathu ndikuchipanga kukhala chinthu chomwe timachita zokha, tiyenera kuchitapo kanthu. Kafukufuku wopangidwa ku University College wa London ndi 96 anthu anatsatira kwa masabata 12 anasonyeza kuti, pafupifupi, zimatengera 66 kubwerezabwereza kwa khalidwe latsopano wathanzi, kaya kudya apulo kapena kupita kuthamanga, kukhala chizolowezi.

Chifukwa chake, kupanga chizolowezi sikungochitika mwadzidzidzi. Muyenera kukhala okonzeka kupirira miyezi iwiri yoyambirira. Muyenera kuwonetsetsa kuti mwakonzekera bwino masikuwo, tsegulani malo pandandanda yanu, komanso kuyembekezera zotchinga zomwe zingachitike. Mukatero simudzakopeka chizoloŵezicho chisanayambe.

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2. Kupambana kumadalira zolinga, choncho ziyenera kukhala zenizeni komanso zenizeni

Chizolowezi chilichonse chimayamba ndi cholinga. Ndipotu zolinga zimene timakhala nazo zingatilimbikitse kapena kutisokoneza. Cholinga chofuna kutchuka kwambiri chingatifooketse chifukwa timaona kuti sitingachikwanitse. M'malo mwake, kusanthula kwa meta komwe kunachitika ku Yunivesite ya California kunavumbula kuti pankhani yochita masewera olimbitsa thupi, ndi bwino kukhala ndi zolinga zenizeni, zomwe zingatheke.

Kupanga chizolowezi ndikofunikira kukumbukira kuti kuchita chinthu nthawi zonse ndibwino kuposa kuchita chilichonse. Komabe, cholinga sikungodzisiya nokha ku "zabwino kuposa china chilichonse", koma kuti mupewe kuwonjezera kupanikizika kwambiri poyambira. Kukhazikitsa zolinga zomwe mungakwaniritsidwe kudzapewa kukhumudwa komwe kumabwera chifukwa cholephera kuzikwaniritsa, ndipo m'malo mwake kumakupatsani chikhutiro chanthawi yomweyo chomwe chingakuthandizeni kukhala olimbikitsidwa. Chifukwa chake, khazikitsani njira zogwirira ntchito ndikuyamba ndi masitepe ang'onoang'ono omwe amakulolani kupita patsogolo pang'onopang'ono kupita ku zolinga zazikulu.

3. Ndi bwino kudzipatsa mphoto chifukwa cha khama kusiyana ndi kudzilanga chifukwa cha zolepheretsa

Pomanga chizoloŵezi chochita masewera olimbitsa thupi, zolepheretsa zimakhala zachibadwa. Padzakhala masiku omwe chilimbikitso kapena mphamvu sizikhala ndi ife. Koma tiyenera kukumbukira kuti mphoto zimagwira ntchito bwino kuposa chilango. Kafukufuku wopangidwa ku Harvard School Business Anachitanso chinthu china, n’kuvumbula kuti pankhani yodzipindulitsa tokha, tisamadzivutitse.

Ofufuzawa apeza kuti mphotho zosinthika zimagwiritsidwa ntchito bwino kulimbikitsa masewera olimbitsa thupi; ndiko kuti, kudzipindulitsa tokha kaamba ka khama m’malo mwa zotulukapo zake. Cholinga choyamba ndikubwereza, osati zotsatira zabwino. Kudzichitira nokha mokoma mtima ndi kudzilimbikitsa nokha ndi mphotho zing'onozing'ono kudzakuthandizani kukhalabe olimbikitsidwa, kumanga chizoloŵezicho, ndi kumamatira. Mutakhazikitsa chizoloŵezicho, mukhoza kuyamba kudzipindulitsa pazochitika zazikulu zomwe mwakwaniritsa.

4. Konzani magawo omwe mwaphonya kuti mukhalebe odziletsa

Nthawi zina kuyenda kwa moyo kumasokoneza zochita zathu zolimbitsa thupi, ngakhale zitakhazikitsidwa kale. Kugwira ntchito mopambanitsa, kupita kutchuthi, kapena kudwala kukhoza kusokoneza mapulani athu, ndipo tikangochoka m’chizoloŵezicho, tikhoza kumva ngati palibenso chomveka. Kafukufuku yemwe adachitika ku Yunivesite ya Toronto adapeza kuti anthu omwe amadya zakudya zopatsa thanzi akukhulupirira kuti adya kwambiri, ngakhale sanadye, amatha kuiwala zoletsa zazakudya ndipo amatha kudya mpaka 50% kuposa omwe sadya.

Kuti mupewe kuyesayesa konse komwe mumayika m'milungu ingapo yoyambirira kuti isawonongeke, chofunikira ndikuchita khama laling'ono lophiphiritsa lomwe limakulolani kuti "mugwire" magawo otayika. Mwachitsanzo, ngati mudaphonya gawo lanu la masewera olimbitsa thupi chifukwa mudagwira ntchito mochedwa, mutha kuchita masewera olimbitsa thupi mphindi 10 mukafika kunyumba. Izi zidzakuthandizani kupewa kumverera ngati mwabwera mozungulira, kuyambiranso kudzilamulira, ndikukhalabe ndi chizolowezicho.

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5. Gawani zolinga ndi anzanu kuti muwonjezere kudzipereka

Kumverera kukakamizidwa ndi anthu sikuli koipa nthawi zonse. Ngati tikufuna kupanga chizolowezi, kugawana ndi bwenzi lathu, anzathu kapena anthu apamtima kungakhale kothandiza kwambiri kuti tikhalebe olimba pa cholinga chathu. Ofufuza a Dominican University yaku California adapeza kuti anthu akalemba zolinga zawo ndikugawana ndi anzawo kapena abale, amakhala ndi mwayi wokwaniritsa zolinga zawo ndi 33%.

Iwo omwe adakhazikitsa zolinga koma adazisunga okha anali ndi mwayi wa 50% woti akwaniritse. Chiyembekezo cha kupambana chinawonjezeka ndi 75% pakati pa omwe adalankhula za zolinga zawo ndikugawana zolinga zazing'ono zomwe anali kukwaniritsa. Kuyankhulana ndi zolinga zanu sikumangokhalira kusagwirizana, koma anthuwo amakhala okonzeka kukuthandizani, motero kukuthandizani kuti mukhale ndi chizoloŵezi ndikuchisunga pakapita nthawi.

Pomaliza, chinsinsi china chopanga chizolowezi chochita masewera olimbitsa thupi ndikusankha masewera omwe mumakonda, kusangalala nawo komanso kusangalatsani. Osatengeka ndi mafashoni. Simungathe kuchita masewera olimbitsa thupi ngati mutasankha zomwe sizikugwirizana ndi umunthu wanu.

Malire:

Beshears, J. et. ndi. (2021) Kupanga Zizolowezi Zolimbitsa Thupi Pogwiritsa Ntchito Zolimbikitsa: The Tradeoff pakati pa Kusinthasintha ndi Kukhazikika. Sinthani Sayansi; 67(7): 3985-4642 .


Matthews, G. (2015) Kuphunzira kumathandizira njira zokwaniritsira zolinga. Mu: Dominican University yaku California.

Lally, P. et. Al. (2010) Momwe zizolowezi zimapangidwira: Kupanga chizolowezi chotengera zinthu zenizeni. European Journal of Social Psychology; 40(6): 998-1009 .

Polivy, J. et. Al. (2010) Kupeza kagawo kakang'ono ka chitumbuwa. Zotsatira za kudya ndi kutengeka mtima kwa odya osadziletsa komanso osadziletsa. Kuyamikira; 55 (3): 426-430.

Shilts, MK et. Al. (2004) Kukhazikitsa zolinga monga njira yosinthira machitidwe azakudya komanso zolimbitsa thupi: kuwunikanso zolemba. Am J Health Promot; 19(2):81-93.

Pakhomo Momwe mungapangire chizolowezi chochita masewera olimbitsa thupi ndikuchisunga pakapita nthawi? idasindikizidwa koyamba mu Pakona ya Psychology.

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