Ngati muli olemera kapena olemera kwambiri , mwina mwayesapo njira zosiyanasiyana zochepetsera, kuphatikizapo zakudya zosiyanasiyana, kapena mankhwala kapena njira zamankhwala. Zonsezi zingakhale zothandiza m'njira zawo komanso pansi pa zovuta.
Koma mungafune kulingalira kuwonjezera nzeru inayake ya ku Japan ku mphamvu yanu yamanja, ndipo ndizochita ka Kaizen.
Kodi Kaizen Ndi Chiyani?
Kaizen akhala akufotokozedwa mosiyanasiyana ngati njira yowonjezera kusintha, filosofi yazamalonda ndi njira yochitapo kanthu, komanso ngati mawu omwe amatanthauza "kusintha kwabwino."
Zimene Kaizen akufotokozera komanso zomwe zimagwirizana kwambiri ndizofunika kugwiritsa ntchito kusintha kochepa pafupipafupi kukwaniritsa cholinga chachikulu. Mutha kuganiza izi ngati njira yafilosofi ya "kutengapo gawo limodzi panthawi."
Malingana ndi Kaizen Institute, "Kaizen ndizochita kupititsa patsogolo," pogwiritsa ntchito mfundo zina, monga "njira zabwino zimabweretsa zotsatira zabwino," "pita ukadziwone nokha kuti umvetse zomwe zikuchitika," ndi " zovuta zoyambitsa mavuto. "
Mwina chofunika kwambiri, kumvetsetsa Kaizen kumatanthauza kuzindikira kuti "zotsatira zazikulu zimachokera ku kusintha kwakukulu kochulukirapo panthaŵi," monga momwe Kaizen Institute inanenera.
Kaizen Applied to Weight Loss
Anthu awiri ndi amalonda m'madera onse adapeza njira zogwiritsira ntchito Kaizen, kuchokera ku zokolola kupita kuchipatala kupita ku chikhalidwe cha malo ogwira ntchito.
Mungagwiritse ntchito mfundo za Kaizen kuntchito yanu yolemetsa, nayenso. Choyamba, muyenera kusankha cholinga cholepheretsa kulemera, ndiyeno mukhoza kutenga njira zing'onozing'ono.
Pali njira zambiri zomwe mungasankhire cholinga cholepheretsa kulemera. Mwinamwake mukufuna kuikhazikika pa chiwerengero cha misala ya thupi (BMI). Kapena mwinamwake mukufuna kuyamba ndi cholinga chosiya 5 kapena 10 peresenti ya kulemera kwanu kwakukulu-peresenti yomwe maphunziro omwe asonyeza kuti ndi opindulitsa pa thanzi lanu lonse.
Njira Zing'ono Zimatsogolere Zopititsa patsogolo Kwambiri
Zimalimbikitsa kudziwa kuti simukuyenera kutaya zolemera zanu zonse kulemera kwanu kapena BMI kuti muwone ubwino uliwonse wa thanzi labwino. Monga tafotokozera pamwambapa, kafukufuku wasonyeza kuti ngakhale kuchepa kwazing'ono kungawononge kusintha kwakukulu kwa thanzi.
Izi zowonjezera zikugwirizana ndi mfundo ya Kaizen yakuti "zotsatira zazikulu zimachokera ku kusintha kwakung'ono kochulukirapo panthaŵi."
Pafukufuku wotchuka wa Kuphunzira Kupewa kwa matenda a shuga ku Finland, ochita kafukufuku anapeza kuti olemera kapena olemera kwambiri omwe amaphunzira nawo omwe amatha kuchepetsa kulemera kwao ndi magawo asanu-peresenti-pamodzi ndi kuchepetsa kudya kwa mafuta, kuchuluka kwa mavitamini, osachepera 30 mphindi patsiku- anali ndi kuchepetsa kwa 58 peresenti pa chiopsezo chawo chokhala ndi mtundu wa shuga wa mtundu wa 2 kuposa zaka makumi awiri zapitazo. Izi ndizochepetsera kuchepetsa chiopsezo komanso zotsatira za thanzi kuchokera ku kusintha kochepa chabe.
Mofananamo, phunziro lina lodziwika bwino, a Nurses 'Health Study, linapindula kwambiri phindu la kusintha kochepa kosavuta monga kuyenda mwendo wamphindi 30 tsiku lililonse. Phunziroli, anthu omwe anayenda mofulumira kapena atapindulapo zolimbitsa thupi kwa mphindi 30 tsiku ndi tsiku anali ndi chiopsezo chachikulu cha imfa ya modzidzimutsa m'zaka makumi asanu ndi ziwiri (26) zotsatila.
Mufukufuku wina, asayansi apeza kuti kutaya kwa 5 peresenti mpaka 10 peresenti ya kulemera kwa thupi kungawononge kuchepa kwa magawo 20 pa triglycerides (mawonekedwe a mafuta m'magazi omwe amawerengedwa pa gulu la serum cholesterol; pamwamba, izi zingabweretse mikhalidwe yoopsa monga kuperewera kwa matenda ndi matenda a mtima). Chitsanzo china cha kusintha kwakukulu kumawonjezera njira yaikulu.
Ngakhale kusintha kochepa kwa mapaundi pang'ono kungapangitse kuti magazi azichepetsa kwambiri. Ambiri amene amalephera kulemera kwambiri amatha kuchepetsa kapena kusiya kumwa mankhwala a magazi chifukwa kuthamanga kwa magazi kumakhala kochepa kwambiri kusiyana ndi kutaya thupi.
Kukwaniritsa Zolinga Zanu Khwerero Limodzi Panthawi
Ndiye mumagwiritsa ntchito bwanji izi?
Tiye tinene kuti mumayesetsa kutaya mapaundi 10. (Mwinamwake mukufuna kutaya zambiri, koma, mogwirizana ndi Kaizen, mumayika cholinga chochepa komanso chotheka chotheka, ndiyeno mukhoza kumangapo.) Mukuyenera kuti muthetse cholinga chimenecho kukhala ndi zolinga zing'onozing'ono-tiyeni tikuti adzafuna kutaya mapaundi awiri pamlungu kwa milungu isanu. Tsopano, izo ndi zomveka kwambiri.
Koma musayime pamenepo; Kutaya mapaundi awiri pa sabata sikungadzitengere mwadzidzidzi. Kodi ndizomwe mungachite kuti mutaya mapaundi awiri?
Choyamba, mungayambe kukhala ndi chizolowezi chodziyeza nokha tsiku lililonse (pakuti mungadziwe bwanji ngati mukufikira cholinga chanu cha mapaundi awiri pa sabata?). Kafukufuku wochuluka apeza kuti anthu omwe amadzipweteka tsiku ndi tsiku amakhala ochepetsetsa (komanso ochulukirapo) kusiyana ndi omwe amadzichepera okha kuposa tsiku lililonse.
Ndiye mudzafuna kusintha pang'ono, kusintha tsiku ndi tsiku pa moyo wanu wa tsiku ndi tsiku. Yang'anani bwino zomwe mumachita komanso zakudya zomwe mumadya tsiku ndi tsiku: izi zimaphatikizapo nthawi.
Kodi mumakhala maola oposa 4 patsiku? Ngati ndi choncho, mukutsogolera moyo wanu, ndipo muyenera kusintha kuti muzitha kuyendayenda kwambiri tsiku lonse. Zina mwa njira zomwe mungagwiritsire ntchito moyo wanu ndizolowera kuyenda tsiku ndi tsiku, kutenga masitepe ngati kuli kotheka, kuyimitsa patali kutali ndi kumene mukupita, kupeza malo ogonera, kuchita ntchito zanu zapakhomo, ndi kuyenda pakhomo, kuyenda, kapena njinga zamoto kuti mukafike kuntchito m'malo mogwiritsa ntchito galimoto yanu .
Mungagwiritse ntchito malamulo a Kaizen kuti muthetsenso zolinga zazing'onozi. Tiyerekeze kuti mukufuna kukhala osachepera. Pezani cholinga chochepa chotsatira masitepe kamodzi pa tsiku. Ndiko kusintha kwanu kochepa, tsiku ndi tsiku komwe kumakhala kofunika pamapeto pake.
Kenaka, gawo lofunikira: kumanga pa zochepa zapindula. Pogwiritsa ntchito chitsanzo chapamwamba, tiyerekeze kuti mukuchitadi, mutenga sabata yabwino yomwe mungakwanitse kukwaniritsa masitepe tsiku lililonse. Tsopano mukhoza kuwonjezerapo izi pochita cholinga china chosungira patali kutali ndi kumene mukupita (kuonetsetsa kuti ndibwino kuti muchite), kotero muyenera kuyenda pang'ono. Mukuonjezera kudzipereka kwanu pa kukwera masitepe.
Ndiyeno mwinamwake mumaphatikizapo kuyenda kwa mphindi 15 tsiku ndi tsiku, ndi cholinga chofika pamphindi 30 tsiku lililonse. Mukupitiriza kuwonjezera muzing'onozing'ono mpaka mutakwaniritsa zolinga zanu. Ndiyeno zolinga zanu zing'onozing'ono zimabereka zikuluzikulu.
Tiyeni tigwiritse ntchito lingaliro ili kuti tisinthe kusintha kwa zakudya: kuyamba ndi kulemba diary ya chirichonse chimene mumadya kapena kumwa tsiku limodzi. Kenaka fufuzani zolembedwera: kodi mumawona zakumwa zakumwa monga zakumwa, zakumwa zakumwa, kapena zakumwa zakumwa zakumwa zapamwamba pamndandanda? Ngati ndi choncho, zimenezo ndi zosavuta kuthetsa.
Yambani ndi zovuta zosavutazo, ndipo pitirirani. Gawo ndi sitepe, cholinga ndi cholinga, ndi cholinga ndi cholinga. Mwadzidzidzi, mudzapeza kuti mwatayika mapaundi 10 oyambirira. Ndipo mudzakhala ndi zipangizo zoti mupitirire ngati mukufuna, pogwiritsa ntchito Kaizen kuti mukwaniritse zolinga zanu zonse zolemetsa.
> Zotsatira:
> Chiuve SE, Fung TT, Rexrode KM, Spiegelman D, et al. Kugonjera moyo wathanzi, wathanzi komanso chiopsezo cha imfa yadzidzidzi pakati pa akazi. JAMA 2011; 306: 62-69.
> Miller M, Stone NJ, Ballantyne C, et al. Triglycerides ndi matenda a mtima: sayansi ya American Heart Association. Circulation 2011. Lofalitsidwa pa Intaneti Apr 18, 2011.
> Tuomilehto J, Lindstrom J, Eriksson JG, et al. Kupewa mtundu wa shuga 2 ndi kusintha kwa moyo pakati pa anthu omwe ali ndi vuto lolekerera. N Eng J Med 2001; 344: 1343-1350.