Aliyense amene adayesapo zakudya zatsopano amadziwa kuti n'zosavuta kupanga ndondomeko yodyera bwino. Chifukwa cha kukhalapo kwa ndondomeko yotereyi, zimakhala zosavuta kuti munthu achepetse thupi, apeze mphamvu ndi kuthetsa vuto lake pakapita nthawi. Zili choncho chifukwa tikupereka nthaŵi ndi chisamaliro ku zizoloŵezi zatsopano, zabwino zomwe timafunikira ndipo zikatero zidzangochitika zokha. Zotsatira za kafukufuku wa zizolowezi zasindikizidwa mu European Journal of Social Psychology. Zinapezeka kuti pafupifupi zimatengera munthu masiku 66 kukhala ndi khalidwe latsopano. Inde, aliyense ndi wosiyana - anthu ena omwe ali ndi mwayi amatha kupanga chizolowezi m'masiku 18 okha, wina m'masiku 254. Mulimonsemo, izi zimatenga nthawi.
Jean Kristeller, Ph.D., pulofesa wa zamaganizo pa yunivesite ya Indiana State anati: “Ambiri a ife timasiya zizolowezi zatsopano chifukwa chofuna kudzisangalatsa nthawi yomweyo. "Koma kukhala ndi thanzi labwino kungatenge nthawi yochuluka, mphamvu ndi khama monga kukhazikitsa khalidwe loipa."
Koma ntchito nokha sayenera kukhala akhakula. Njira yoganizira komanso yosamala idzakuthandizani kusangalala ndi njira yopangira chizoloŵezi chodyera chopatsa thanzi, choganizira, kaya cholinga chanu ndikulowa m'malo mwa chakudya chamafuta oyengedwa ndi ndiwo zamasamba kuti muchepetse thupi, kapena kuchotsa nyama m'zakudya motsatira malingaliro anu. Kusamala kumathandizira kuchepetsa khama lomwe mumakumana nalo posintha. Zimatithandiza kutigwirizanitsa ndi njira zamphamvu zosinthira njira zakale za neural zomwe zakhazikika mu ubongo ndikugwira ntchito kuti apange ndi kulimbikitsa zatsopano.
Timakupatsirani dongosolo la milungu 10 lokuthandizani kubweretsa malingaliro, kusankha zakudya mwanzeru, komanso kusangalala muzakudya zanu.
Sabata 1: Pangani maziko
Sayansi ikuwonetsa kuti gawo loyamba lopanga chizolowezi chatsopano ndikudzifunsa funso lofunikira: Ndikufuna kukwaniritsa chiyani? Zindikirani cholinga, chifukwa chake mukuchitira izi, zomwe mukufuna kupeza. Mukamvetsetsa chifukwa chake, mudzapeza yankho la funso lakuti "motani".
Sabata 2: Unikani zakudya zanu
Lembani zomwe mumadya komanso momwe mumamvera mutadya zakudya zina. Izi zidzakuuzani kuti ndi zakudya ziti zomwe zimagwira ntchito bwino komanso zomwe sizigwira ntchito, ndi zakudya ziti zomwe zimagaya mwachangu ndikudyetsa thupi lanu, komanso zomwe zimakuchepetsani. Tsatirani malingaliro anu.
Mlungu 3: Lekani kudziimba mlandu chifukwa cha zoipa
Ukadya chinthu choipa, umadzidzudzula, poganiza kuti wachita zoipa. Ngati mumakonda kudzipindulitsa ndi maswiti mutachita ntchito, koma mukumvabe ngati mukuchita zoyipa, sabata ino, yambani kusintha maswiti ogulidwa m'sitolo ndi njira zina zathanzi. Pali maphikidwe ambiri okoma, okoma, koma athanzi pamasamba athu!
Sabata 4: Sinthani Zopinga
Padzakhala nthawi zonse zomwe zikuwopseza kukuchotsani muzakudya zanu zathanzi. Koma chofunika ndi mmene mumachitira ndi zopinga zimenezi. Ngati mutha kukonzekera pasadakhale, ndiye kuti mutha kuziwongolera. Mukapuma pang'ono pazakudya zanu, onetsetsani kuti mwabweranso.
Sabata 5: Sangalalani ndi chakudya
Yambani kusangalala ndi chakudya chilichonse. Ngakhale mutakhala ndi saladi ndi kabichi chakudya chamasana, kongoletsani ndi masamba ndikusangalala ndi chakudya chanu. Lolani njira yosangalatsa ikhalepo pamlingo uliwonse wa chidziwitso chanu ndi chidziwitso chanu.
Sabata 6: Chongani zomwe mwasintha
Ganizirani m'mbuyo m'masabata 5 apitawa ndikuwona zomwe mwakwanitsa. Ndi kusintha kotani komwe kwachitika mthupi lanu? Munayamba bwanji kumva za chakudya?
Sabata 7: Kulimbitsa Kudya Mwanzeru
Kwa masiku asanu ndi awiri otsatira, yang'anani kwambiri zomwe munachita sabata yoyamba. Kumbukirani chifukwa chomwe mukutsatira ndondomekoyi komanso zomwe mukufuna kukwaniritsa.
Sabata 8: Tsatirani malingaliro anu
Yakwana nthawi yoti muyang'ane malingaliro anu ndi zikhulupiriro zanu. Kodi ndi zakudya ziti zomwe zimakupangitsani kuti musamadzimvere chisoni? Ndipo ndi ati abwino?
Sabata 9: Dzikonzekereni kuti mupitirize kuchita bwino
Tsatirani zizolowezi zanu, ndipo ngati mukuwona ngati mukuterera, bwererani ku dongosolo kuti mupitirize maphunziro anu. Mlungu uno mungazindikire kuti kudya moganizira si zakudya, koma chizolowezi.
Sabata 10: Yambani kulota
Tsopano popeza mwapeza zofunikira ndikumvetsetsa kuti kudya moganizira ndi chiyani, mutha kupitilira. Yambani kulota, lingalirani zolinga zanu ndikupita kwa iwo. Yambani kusunga diary ya zokhumba zanu ndi zolinga zanu, kupanga ndondomeko yoti mukwaniritse, monga momwe munapangira ndondomeko ya masabata 10 yodyera.