Ƙarfin Ƙarfin Ƙarfi (A cikin Sauƙaƙe Matakai guda 3)

Wadatacce

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Tallan da ya saba kalubalantar "Bet ba za ku iya cin abinci ɗaya ba" yana da lambar ku: Wannan guntun dankalin turawa na farko babu makawa yana kaiwa ga jakar da ba ta da komai. Yana ɗaukar ƙanshin kukis ɗin yin burodi ne kawai don ƙudurin ku na cin ƙarancin abubuwan zaki don zama mai daɗi kamar biscotti mai dunƙule. Kuma kudurinku na yin tafiya da safe uku a mako ya yi nisa a karon farko da aka yi ruwan sama kuma sha’awar kwantawa a gado na tsawon rabin sa’a ya yi karfin da ba za a iya jurewa ba. Kun san abin da za ku yi don rage nauyi da samun lafiya; kawai kamar ba ku da ƙarfin yin hakan. Koyaya, bincike ya nuna cewa zaku iya horarwa da ƙarfafa ikon ku kamar yadda kuke so tsokoki. Amma ya kamata ku gwada? A wasu da'irori, son rai ya zama kusan kalmar datti. Misali, TV ta raguwa Phil McGraw, Ph.D. (aka Dr. Phil) ya bayyana a sarari cewa son rai labari ne kuma ba zai taimaka muku canza komai ba.

A cewar masanin hasara mai nauyi Howard J. Rankin, Ph.D., masanin ilimin halayyar kwakwalwa a cibiyar Hilton Head a Hilton Head, SC, kuma marubucin The TOPS Way to Weight Loss (Hay House, 2004), duk da haka, za ka iya koyan tsayayya da jaraba. Amma yin hakan yana buƙatar saduwa da shi gaba-gaba.

Da farko, wannan yana iya zama kamar ba zai yiwu ba. "Yawancin mutane suna tunanin cewa hanya daya tilo ta magance [jaraba] ita ce ta guje wa hakan, amma hakan yana kara karfafa rashin karfinsu ne kawai," in ji Rankin. "Kamun kai da tarbiyyar kai sune muhimman abubuwan da muke bukata don yin rayuwa mai inganci."

Rashin son rai (ko “ƙarfin kamun kai,” kamar yadda masu bincike suka kira shi) yana da hannu a cikin wasu matsaloli na sirri da na al’umma, in ji Megan Oaten, ɗan takarar digiri na uku a fannin ilimin halin ɗan adam a Jami’ar Macquarie a Sydney, Australia, wanda ke gudanar da yanke- karatu mai zurfi akan kamun kai. "Idan kuna tunani game da yawan cin abinci mara kyau, rashin motsa jiki, caca da kwayoyi, to kamun kai na iya zama ɗaya daga cikin mahimman magunguna na zamaninmu," in ji ta. "Yana da kyau sosai, kuma yana samuwa ga kowa."

Aiki yana sa cikakke

Ah, kuna faɗi, amma kun riga kun san cewa ba ku da ƙarfi sosai. A cewar Oaten, akwai bambance-bambancen mutum a cikin ikonmu na kamun kai, kuma tabbas an haife ku da ƙarancin ƙarfi a wannan yankin. Amma binciken Oaten ya nuna cewa yin aiki yana matakin filin wasa. "Yayin da muke samun bambance-bambancen farko a cikin ikon kamun kai na mutane, da zarar sun fara amfani da shi, amfanin ya shafi kowa daidai da kowa," in ji ta. Idan ka kwatanta kamun kai a matsayin aiki kamar tsoka, ta kara da cewa, "muna da tasiri na gajere da na dogon lokaci daga yin amfani da shi."

A cikin ɗan gajeren lokaci, ƙarfin ku na iya "cutarwa" kamar yadda tsokar ku ke yi lokacin da kuka gabatar da su zuwa kyakkyawan motsa jiki. Wannan gaskiya ne idan kun yi yawa. Ka yi tunanin zuwa dakin motsa jiki a karon farko da ƙoƙarin yin mataki na mataki, Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙarfafawa ) da Ƙarfafa na Ƙarfafawa da Ƙarfafawa da Ƙarfafawa suka yi a rana ɗaya! Kila ka ji ciwo da gajiya ta yadda ba za ka taɓa komawa ba. Wannan shine abin da kuke yi don ƙarfin ikon ku lokacin da kuka yanke shawarar Sabuwar Shekara don cin ƙarancin kitse da ƙarin fiber, motsa jiki akai -akai, yanke barasa, samun ƙarin bacci, kasancewa akan lokaci don alƙawura da rubutawa a cikin mujallar ku kowace rana. "Tare da mafi kyawun niyya, za ku iya wuce gona da iri na ƙarfin kamun kai, kuma ba zai yiwu ba ta iya jure duk waɗannan buƙatun," in ji Oaten. "A wannan yanayin zamu iya hasashen gazawar."

Koyaya, idan kun fara da hankali, ɗaukar ayyuka guda ɗaya lokaci guda, turawa cikin rashin jin daɗi na farko, inganta aikinku da mannewa da shi komai komai, kamar yadda tsoka ke ƙarfafawa, haka nan nufin ku zai kasance. "Wannan shine sakamako na dogon lokaci," in ji Oaten.

The willpower motsa jiki

Rankin, wanda ya yi karatun seminal kan kamun kai a Jami'ar Landan a shekarun 1970, ya tsara atisayen da aka gwada da gwaje-gwajen da kuke yi akai-akai don ƙarfafa ikon ku. "Wannan dabarar ba ta buƙatar ku yi wani abu da ba ku riga kuka yi ba," in ji shi. Misali, kuna ƙin kayan zaki lokaci-lokaci; kawai ba ku yin hakan sau da yawa don kawo canji, ko tare da sanin cewa duk lokacin da kuke yin hakan kuna ƙarfafa ƙarfin ku. Darussan da ke biyowa za su iya taimaka muku cikin tsari da hankali don magance jaraba da ke da alaƙa da abinci.

Mataki 1:Ka yi tunanin kanka ka tsayayya da gwaji.

Wata hanyar tabbatarwa da 'yan wasa,' yan wasan kwaikwayo da mawaƙa ke amfani da ita shine gani. "Hanyoyin gani aiki ne," in ji Rankin. Wannan saboda kuna amfani da hanyoyin jijiyoyi iri ɗaya don tunanin wani aiki kamar yadda kuke yi lokacin da kuke aiwatar da shi a zahiri. Misali, ɗan wasan ƙwallon kwando, na iya "yin" yin wasan jifa kyauta ba tare da kasancewa a kotun ba. Hakanan, ta hanyar gani da ido zaku iya yin tsayayya da jaraba ba tare da samun abinci a ko'ina kusa da ku ba, don haka babu haɗarin yin hakan. "Idan ba za ku iya tunanin kanku kuna yin wani abu ba," in ji Rankin, "damar yin hakan a zahiri tana da nisa sosai."

Ayyukan motsa jiki Nemo wuri mai natsuwa, rufe idanunku kuma ɗauki numfashi mai zurfi cikin ciki don shakatawa. Yanzu ka yi tunanin kanka da nasarar yin tsayayya da abincin da ke jan hankalinka akai-akai. Ka ce faɗuwar ku tana kan ice cream yayin kallon talabijin. Ka yi tunanin karfe 9:15 na dare, kun shagaltu Matan gida masu kaushi, kuma ka zama abin shagala da katon Rocky Road a cikin injin daskarewa. Duba da kanka zuwa firiza, fitar da shi, sannan mayar da shi ba tare da komai ba. Ka yi tunanin yanayin yanayin dalla -dalla: Da zarar ya bayyana sosai, zai fi samun nasara. Koyaushe kammala tare da sakamako mai kyau. Yi aiki har sai kun sami damar yin wannan, sannan ku matsa zuwa Mataki na 2.

Mataki 2: Yi saduwa ta kusa.

Makullin anan shine kasancewa kusa da abincin da ke jarabce ku ba tare da amsa yadda kuka saba ba. A takaice dai, ku fuskanci gwaji amma kar ku yarda. "Jarabawa yana can," in ji Rankin, "kuma yana ba da ƙarfi don sanin za ku iya magance shi maimakon jin cewa koyaushe kuna tafiya da igiya."

Rankin ya kwatanta wannan ra'ayi tare da tsohuwar majinyata, mace mai kiba da ke zaune a birnin New York. Takan shiga gidan burodin da ta fi so sau biyu a rana, kuma a duk lokacin da za ta ci croissant ko biyu da muffin. Rankin ya ce "Don haka mun yi hasashen, sannan muka tafi gidan burodi, muka leka taga sannan muka tafi," in ji Rankin. Sai matar ta aikata wannan da kanta sau da yawa. Bayan haka, suka shiga gidan burodi tare da dukan ƙamshinsa. "Mun kalli kayan, sannan muka tafi," in ji shi. A ƙarshe, matar ta yi wannan aikin da kanta, sannu a hankali tana aiki har ta iya zama a cikin gidan burodin na mintina 15-20 kuma kawai ta sha kofi. "Ta rubuta mini shekara guda ko fiye kuma ta ce ta yi asarar fam 100," in ji Rankin. "Wannan ita ce babbar dabarar da ta sa ta ji tana da wani iko."

Motsa jiki kusa Gwada irin wannan hanyar tare da kowane abincin da aka saba shine faduwar ku. Nemi taimakon abokin tallafi, kamar yadda yake cikin misalin da ke sama. Lokacin da za ku iya samun nasarar zama kaɗai a kusa da "abincin binge" ba tare da faɗuwa ganima ba, ci gaba zuwa Mataki na 3.

Mataki na 3: Yi gwajin ɗanɗano.

Wannan motsa jiki ya ƙunshi cin ɗan ƙaramin adadin abincin da kuka fi so, sannan tsayawa. Me ya sa kuka miƙa kanku ga irin wannan jaraba? Mutane da yawa suna iƙirarin cewa za su iya yin wani abu lokaci-lokaci ba tare da samun iko ba, Rankin ya bayyana. "Kuna buƙatar sanin idan da gaske za ku iya yin hakan ko kuma idan kuna yaudarar kanku." Akwai wasu abinci da ya kamata ku guji gaba ɗaya. Idan, a gaskiya, ba za ku iya "ci ɗaya kawai ba," to, yi amfani da matakai biyu na farko don horar da kanku don kada ku ci wannan na farko. A gefe guda, yana da ban sha'awa sosai don gano cewa za ku iya tsayawa bayan cokali biyu na cakulan mousse.

Gwajin gwajin ɗanɗano Gwada samun cizon burodi a wurin bikin ranar haihuwa ko ɗaya daga cikin kukis ɗin abokin aikin ku. Yi amfani da duk wata dama da ta taso. Rankin ya ce "Kowa ya rage ga kowane mutum a kowace rana don magance abin da suke jin za su iya sarrafawa," in ji Rankin. "Kada ku karaya domin abin da za ku iya yi jiya bai yiwu ba a yau. Muhimmin batu shi ne nasarar yin shi sau da yawa don ƙarfafa ikon ku ta hanyar sassauya shi."

Samun sakamako mai kyau tare da abinci na iya ba ku kwarin gwiwa don gwada fasaha tare da wasu halaye, kamar barin shan taba ko fara motsa jiki. Kamar yadda Rankin ya ce, "Duk lokacin da kuka yi nasarar tsayayya da jaraba, kuna haɓaka kamun kai."

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