Ungayakha Kanjani Umkhuba: Ukuthuthukisa Imikhuba Enamathelayo

Yimiphi I-Movie Okufanele Uyibone?
 

Siyilokho esikwenza kaninginingi. Ukugqama-ke akusona isenzo, kepha umkhuba. - UWill Durant



Amandla kanye nekhono SHINTSHA ukuphila kwakho ibangelwa ukuzimisela kwakho ukudala imikhuba emisha.

Ikhwalithi, imikhuba emihle iyisisekelo esiqinile sempumelelo yakho nenjabulo.



Kungani?

Ngoba imikhuba iyingxenye egxilile yempilo yakho yansuku zonke.

Ziyizinto umane nje yenza.

Uma izinto ozenza nsuku zonke zizinhle futhi zikuholela ezinhlosweni ezizwakalayo, ziba yisisekelo sempilo ejabulisayo.

Ngakolunye uhlangothi, imikhuba emibi oyidlayo nsuku zonke izonciphisa leyo njabulo nenqubekela phambili uze uthathe isinqumo sokubhekana nayo futhi ungayenzi.

Ukuqeda imikhuba emibi nokukhuthaza imikhuba emihle kufanele kube yinto ebaluleke kakhulu kunoma ngubani ofuna ukwakha impilo ejabulisayo.

Kepha uwakha kanjani umkhuba?

Yilokho esizohlola ngakho kulesi sihloko.

Yini Umkhuba Futhi Awuyona

Kukhona ukucabanga okungaqondakali okuvamile kokuthi umkhuba uyisenzo esiphindaphindwayo onamathela kuso.

Akunjalo.

Isenzo esiphindaphindwayo wena kumele do kungaba umthwalo omkhulu kunomkhuba.

Umkhuba isenzo esizenzakalelayo esenzeka ekuphenduleni imibandela ethile enikeza uhlobo oluthile lwenzuzo.

Igama elithi psychology lisebenzisa ukuchaza lokhu kuziphatha “ukuzenzakalela.”

Incazelo engokwengqondo yomkhuba ifaka izinto ezintathu: inkomba, isenzo, nomvuzo.

I-cue iyi-trigger eqala isenzo. Izinhlobo ezivame kakhulu zezinkomba kungaba yisikhathi sosuku, indawo, isenzo, umuntu, imizwa, noma inhlanganisela yalezi zinto.

Ukuhlangenwe nakho kwalolo khono kubangela ukuthi ubuchopho bungene kumodi yokucubungula okuzenzakalelayo lapho kuvele kulandele inkambo yesenzo esinqunyelwe ngaphambili ehlotshaniswa naleso sikhombo.

Isenzo yinoma iyiphi inqubo elandela umkhondo. Lezi yizindlela zokuziphatha ongafuna ukuzishintsha uma zinegethivu noma uziqinise uma zilungile.

Umvuzo yisizathu sokuthi ubuchopho buthathe isinqumo sokwenza umkhuba kwasekuqaleni.

Umvuzo kungaba yinto ebonakalayo, njengokukhokhelwa ngokwenza umsebenzi noma ucezu lukaswidi lapho uqeda umsebenzi.

Kungaba futhi yinto engaphatheki kakhudlwana, njengomuzwa wokwaneliseka noma wokufeza injongo.

Umvuzo uzoqala ukukhishwa kwe-dopamine kanye / noma i-serotonin ebuchosheni. Lawa ma-neurotransmitters 'azizwa kahle' amnandi - ayathandeka - futhi asenza sifune ukuphinda isenzo.

Ukuqiniswa okuhle kungasetshenziswa futhi njengomvuzo wokukhuthaza imikhuba enempilo.

Isibonelo 1

Ngemuva kosuku olude, uScott ungena embhedeni (u-cue) afunde inganekwane ethile (isenzo) ukuze aphumule, anciphise ukucindezeleka, futhi azilahlekele emhlabeni wokucabanga (umvuzo).

UScott akudingeki nokuthi acabange ngale nqubo. Ukuqaphela kwakhe kuhleli embhedeni futhi ufinyelela ngokuzenzakalela incwadi etafuleni lakhe eliseceleni.

Akadingi noma yisiphi isikhuthazo sokwenza. Eqinisweni, ubheke phambili kule ngxenye yosuku lwakhe.

Isibonelo 2

U-Amber uvuka embhedeni njalo ekuseni ngo-6 ekuseni. (cue) ukuze akwazi ukwenza ingxenye yesenzo sakhe sokuzivocavoca (isenzo) ngoba kumenza azizwe kahle ngaye futhi acace ngokwengqondo (umvuzo.)

Inkomba yomkhuba ka-Amber uvuka ekuseni. Akayibheki inqubo yakhe yokuzivocavoca njengento okumele aziphoqe ukuba ayenze, kodwa kunalokho, yilokho akwenzayo njalo ekuseni.

Ungayikhetha Kanjani Imikhuba Elungile Ongayakha

Imikhuba emihle kakhulu ongayikhetha futhi uyithuthukise yilezo ezihambisana nenqubo ethile ethile.

I- kuqala ukuthi bazokuyisa eduze kwezinhloso ezichazwe ngaphambilini, zesikhathi eside.

Imikhuba imayelana nokushintsha isimilo sesikhathi eside, ngakho-ke kungenzeka kungafaneleki noma kube nenjongo ekuzameni ukuhlangabezana nezinhloso zakho zesikhashana, yize zingasiza ngokuqinisekile.

Mhlawumbe inhloso yakho ukuba ngumuntu onempilo. Yimiphi imikhuba engakusa kuleyo nhloso? Ukuhlelwa kokudla kwamasonto onke, ukudla okunempilo, nokuvivinya umzimba konke kuyimikhuba eqinile ezokusiza ukuthi ufinyelele kulowo mgomo.

I- okwesibili ngukuthi zinengqondo kuwe njengomuntu.

Kuzoba lula kakhulu ukuphumelela ekwakheni imikhuba emihle uma ubhukuda njengamanje kunokuba umelane nakho.

Isibonelo, ake sithi u-Amber ufuna ukuqala inqubo yakhe yokuzivocavoca umzimba, kodwa akayena umuntu wasekuseni.

Kungaba ngcono ngo-Amber ukuhlela uhlelo lwakhe lokuzivocavoca ntambama noma kusihlwa uma kulapho esebenza kakhulu futhi enamandla.

Angayeka ukuthuthukisa umkhuba wakhe uma ezama ukunamathela ekuzinikeleni kwakhe kokuzivocavoca umzimba ngenkathi elele futhi ecasukile ukuvuka ekuseni .

Inqubo yasekuseni kungenzeka ingasebenzi futhi akulona iphutha lika-Amber ukuthi umzamo ungaphumeleli.

Ukuzama ukwakha imikhuba engakulingane njengomuntu noma oyithola ingathandeki neze ngokuvamile ngeke kulunge.

Inqubo Yokwakha Umkhuba Omusha

Ake sibheke inqubo elula, yesinyathelo nesinyathelo ezokusiza ukuthi wakhe umkhuba omusha.

1. Thola umgomo wakho.

Uyini umgomo jikelele walo mkhuba?

Igoli eliqinile kufanele libe yinto ongayichaza ngokusobala, ulandele inqubekelaphambili yakho, futhi wazi ukuthi usukufeze nini.

Kuyasiza ukubheka izinhloso ezincane ezizosiza ukuhola intuthuko yakho endleleni yokuhlangabezana nomgomo wakho omkhulu.

Njengesibonelo, cabanga ngenhloso ephelele yokuthuthukisa nokuphila impilo enempilo. Inhloso enkulu yendlela yokuphila enempilo yakhiwa imigomo nemikhuba eminingana.

ungatshela kanjani umngane ukuthi unemizwa ngabo

Isisekelo esihle sokulala siyindawo yokuqala. Izikhathi ezilungisiwe zokulala nokuvuka embhedeni ekuseni zisiza ukudala ukubikezela, okukhuthaza ukulala okujulile, okusiza ekutholeni nasekukhiqizeni amakhemikhali wokulinganisa imizwa ubuchopho bakho obugcwalisa kuwo imijikelezo yokulala okujulile .

Ukudla kubalulekile empilweni enhle. Ukudla kuwuphethiloli womzimba nengqondo. Imikhuba ongayithuthukisa kungaba ukupheka okunempilo, ukudla okuphekwe ekhaya, ukudla ukudla okungenamsoco okucutshunguliwe nemifino eningi, ukuhlela ukudla ngaphambi kwesikhathi, kanye nesitolo segrosa sesonto.

Ukuzivocavoca kuzoba ngomunye umkhuba obalulekile wokufinyelela enhlosweni yempilo enempilo. Umsebenzi nokuvivinya umzimba kunikeza izinzuzo eziningi empilweni yomuntu engokwengqondo nengokomzimba okungafanele inganakwa.

2. Khetha umkhuba owodwa ozowuthuthukisa.

Ukwephula umgomo omkhulu ungene ezinhlosweni eziningi ezincane kwenza ukuthi kufinyeleleke kalula.

Endabeni yokufinyelela umgomo omkhulu, njengokuphila impilo enempilo, kuyasiza ukugxila ekwakheni umkhuba owodwa ngasikhathi sinye.

Ake sigxile ekwakhiweni kokudla okunempilo njengomkhuba.

Yiziphi izingxenye ezakha ukudla okunempilo? Sidinga ukuhlela ukudla okunempilo futhi siqede ukudla okungenamsoco, iziphuzo, namakhalori amaningi.

3. Khetha umkhondo wesenzo salo mkhuba.

Uhlobo luni lokukhomba olufanele umkhuba wokuhlela ukudla?

Kunezinketho ezimbalwa ongabheka kuzo. Ingabe uthenga ezitolo zakho ngendlela ehleliwe, njengosuku olulodwa ngesonto?

Uma uthenga ezitolo ngeSonto ekuseni, ungasho ukuthi uzokwenza ukuhlela ukudla kwakho ngo-8 P.M. izolo ebusuku ukuze uhlu lwakho lokuthenga lukulungele ukuya ngakusasa ekuseni.

Kuthiwani uma ungenalo usuku olubekiwe lokuthenga ezitolo?

Kungumqondo omuhle ukuba nosuku olubekiwe lokuya ezitolo zokudla lapho uhlela ukudla.

Uzothola kalula ukuthi yini ngempela oyidingayo phakathi nesonto lakho futhi uzonciphisa ithuba lokusebenzisa umfutho noma ukumisa ukukhishwa.

Kwenza futhi ukudla okuyinqwaba kube lula ukwenza.

Ungahle uthande (i-athikili iyaqhubeka ngezansi):

4. Chaza isenzo ngaphakathi komkhuba.

Kulokhu, empeleni kuhlala phansi futhi kugxile ekwakheni uhlelo lokudla lwesonto.

Ilula futhi iqonde phambili.

Umuntu angenza le nqubo ibe lula ngokuthola noma ukwazi izindlela zokupheka abafuna ukuzitholela zona ukusiza ukudala uhlelo lwabo lokudla.

Kungasiza futhi ukusebenzisa incwajana ethile ukuze ukwazi ukubheka emuva kuyo ukuze ubone ukuthi unamathele kangakanani ezinhlelweni zakho, wenze amanothi wezinto ezisebenze kahle, noma uqaphele lapho uhlelo lungahlangabezananga nezidingo zakho isonto.

5. Klomelisa isenzo lapho usuqedile.

Imivuzo emihle kakhulu izokwanela ngokwanele ukushiya uhlobo oluthile lomthelela ngokwengqondo nangokomzwelo kuwe ngokushesha, noma ngabe kuyabonakala noma kungaphatheki.

Imikhuba ehlukile ingaba nazo zonke izinhlobo zemivuzo, kusuka kokungacaci kuze kube sobala ngokusobala.

Kepha lapho wenza umkhuba omusha, umvuzo ophathekayo, osheshayo uyindlela ephumelela kunazo zonke yokusiza ukumisa leyo nqubo engqondweni yakho.

Endabeni yokuhlelela ukudla impilo enempilo, lesi kungaba yisikhathi sokuzivuza ngokudla okudliwayo.

Ukwelashwa, okunempilo noma cha, kungaba ngumvuzo ofanele, osheshayo wokuthuthukisa nokunamathela kuhlelo lwakho lokudla isonto lonke.

Ungase futhi ubheke isiqephu sohlelo oluthandayo noma okuthile okwenza uzizwe ukhanya futhi unethemba lokusiza ukuqinisa umuzwa wokufeza kanye nenqubekela phambili.

Izinkomba Zokuhlanganisa Nezenzo

Ukuhlangana kwesibonakaliso kanye nesenzo yibhuloho elenza ukwakheka komkhuba kwenzeke.

Ukuphinda umkhondo esenzweni nasekuzuzeni kuzongena kulowo mkhuba engqondweni yakho.

Kuba kuncane ngokucabanga ngalokho okudingeka ukwenze nokuningi ngalokhu ukuba yinto oyenzayo.

NgoMgqibelo ebusuku ubusuku bokuhlelela ukudla, ngeSonto ekuseni kwenzelwa ukuthenga izitolo ngeviki.

Akuyona into oyesabayo noma ongafuni ukuyenza kumane kuyingxenye ejwayelekile yeshejuli, umkhuba onawo manje okukusondeza kufinyelela kumgomo wakho.

Ukuqonda ukuthi lobumbano lukhona kungakusiza kuphela ukuthi wakhe imikhuba emisha, kepha kungakusiza ekuboneni nasekuqedeni imikhuba engenampilo enomthelela omubi empilweni nasenhlalakahleni yakho.

Ukuhlonza lezi zinkomba nezimbangela kwehla ekuhlukaniseni ngempela ukuthi kungani wenza izinto ozenzayo empilweni yakho.

Kungani uthatha izinqumo ozenzayo?

Kungani uthatha izinyathelo ozenzayo?

Kungani uzizwa ngezindlela ezithile ngezinto ozenzayo?

Ukubuza ukuthi kungani kusiza ukufinyelela empandeni yemikhuba emihle nemibi kanye nokuhlinzeka ngemephu yendlela eya empumelelweni.

Kungani ufuna ukuhlela uhlelo lokusiza ukuthuthukisa indlela yokuphila enempilo? Mhlawumbe ngoba ukusebenzisa umfutho nokudla kuyindlela ejwayelekile abantu abapakisha ngayo amakhalori angeziwe.

Ukuphelelwa ukudla maphakathi neviki? Hhayi-ke ungahle u-ode i-pizza noma ume endaweni yokudlela yokudla okusheshayo usendleleni eya ekhaya!

Ngokuhlela ukudla, ubeka imephu kuma-calories akho ngendlela engabikezelwa futhi wazi kahle ukuthi uzodlani kuzinsuku zini nokuthi ungakanani, okuzokusiza ukulawula isisindo sakho futhi ube nempilo.

Ukubona Izinkomba Zakho Ezijwayelekile

Ukuhlonza izinkomba ezifaka imikhuba kuyingxenye ebalulekile yokulwa nemikhuba emibi noma ukwakha emihle.

Inkinga ukuthi sihlonyiswa ngolwazi oluningi, imisebenzi eminingi usuku nosuku okungaba nzima ukusho ukuthi yiziphi izici ezidlala indima emikhubeni yakho.

Njengesibonelo, ake sithi uya emsebenzini kusasele imizuzu engu-15 nsuku zonke uyophuza inkomishi futhi uzihlanganise nabantu osebenza nabo ngaphambi kokushintshwa kwakho.

Leso senzo esiphindaphindwayo siphenduka umkhuba ngoba unolwazi, okwaziyo ukuthi udinga ukuya emsebenzini, ukwenza okuyinkomishi yekhofi nokuzihlanganisa nabantu osebenza nabo, bese kuba ngumvuzo wanoma iyiphi injabulo nokwaneliseka okutholayo lokho kuhlangana.

okufanele ukwenze lapho i-ex yakho ifuna ukuthi ubuye

Kepha kuthiwani uma ufuna ukukushintsha?

Mhlawumbe ufuna ukusika ikhofi ngaphandle kwe-equation noma osebenza naye othanda ukuzihlanganisa nezinguquko eziguqukayo.

Ungazithola usavela ehhovisi imizuzu eyi-15 kusenesikhathi futhi uhleli lapho uze ubone ukuthi wenzani nokuthi kungani ukwenza.

Ukuhlonza lezi zinkomba akusizi kuphela ekushintsheni imikhuba emibi, kepha kukhuthaza okuhle kakhulu.

Esikhundleni salokho ungakhetha ukusebenzisa leyo mizuzu engu-15 ngokunye. Mhlawumbe ungawasha kusenesikhathi futhi uhambe ngaphambi kosuku lwakho lomsebenzi noma uthathe imizuzu embalwa ukuzindla ngaphambi kokuqala usuku lwakho lomsebenzi.

Indlela enhle yokuhlukanisa izinkomba ukuphendula imibuzo: ubani, yini, nini, kuphi, futhi ngani?

Ngemuva kwalokho ungathatha lolo lwazi bese uliqhathanisa nalokho okwakha umkhuba.

Imikhuba Enomvuzo Nokuqiniswa Okuhle

Umongo ozungeze imivuzo ungaphanjaniswa.

Ekubekeni imigomo, abantu abaningi babheka umvuzo njengomgomo, into okufanele basebenzele kuyo.

Lokho akusebenzi lapho uzama ukukhuthaza umkhuba omusha, wesikhathi eside ongasiza ekuthuthukiseni impilo yakho.

Kwenzekani lapho ukhathala ngumvuzo?

Kwenzekani lapho uyeka ukubuka umvuzo njengento efanelekile ongasebenzela kuyo?

Inhloso yakho yesikhathi eside akufanele kube umvuzo wakho. Umvuzo kufanele ube ukwengezwa okungazelelwe empilweni yakho.

Ukuthola umvuzo ofanele ngomkhuba wakho othize kungathatha kancane ukulungisa nokuhlola. Kudinga ukwenza umqondo kuwe.

Umvuzo omuhle ngokuvamile uzohlobene ngandlela thile nesenzo.

Ukusondelana kwabo, kuzokwenza ukuthi baxhumane ngokuphumelelayo engqondweni yakho njengento efanele ukwenziwa.

Ungayinaki imivuzo yesikhashana, esheshayo.

Kunzima ukwakha imikhuba yesikhathi eside ngoba inzuzo yalowo mkhuba izoba kude ngokuzayo.

Sebenzisa imivuzo esheshayo njengendlela yokuzigcina ukhuthazekile. Zizogcizelela imizwa emihle ngezinhloso nemikhuba yakho ngenkathi uhamba indlela ende.

Umvuzo kungenzeka ungasusi isisindo esingokomzwelo nengqondo somsebenzi ongathandeki.

Ukuzivocavoca umzimba kuyisibonelo esihle. Kunomuzwa ovamile ekunakekelweni kwezempilo nasemibuthanweni yokuzivocavoca ukuthola ukuvivinya umzimba othanda ukukwenza, noma ngabe kuyini.

Uma uzonda ukukwenza, uzoba nesikhathi esinzima sokuzikhuthaza ukuba uvuke wenze umsebenzi owuzondayo futhi uhlupheke ngawo.

Ngakolunye uhlangothi, ukuzivocavoca umzimba kungaba mnandi futhi kujabulise uma ukhetha imisebenzi engokoqobo oyithandayo.

Lokho akusho ukuthi bayohlala beba mnandi noma bebahle. Uzoba nezinsuku ezimbi, kodwa lezo zinsuku ezimbi zilula kakhulu uma wenza okuthile ongakujabulela.

Kuthatha Isikhathi Eside Kangakanani Ukwenza Umkhuba?

Isikhala sokuzisiza sigcwele izimangalo eziphindaphindwayo futhi ngezinye izikhathi eziphikisanayo ngokuthi kuthatha isikhathi esingakanani ukwakha umkhuba.

Izimangalo ezivame kakhulu ozothola izinsuku ezingama-21 nezingama-66.

Kodwa ingabe lokho kulungile?

Iqiniso ukuthi kuya ngomuntu ngamunye ukuthi kuzothatha isikhathi esingakanani ukwakha umkhuba. Futhi kuzoya ngohlobo lomkhuba ofisa ukuwenza.

Isifundo esisodwa esibalulekile ithole ukuthi kuthatha noma yikuphi ukusuka ezinsukwini eziyi-18 kuye kwezingama-254 ukwakha umkhuba.

Ngakho ungakwenzi udangele uma umkhuba wakho omusha ungacwasi ngokushesha. Hlala esifundweni futhi uqonde ukuthi kungakuthatha isikhathi eside ukufaka umkhuba wakho omusha enkambisweni ezenzakalelayo.

Cishe ngeke wakhe umkhuba wakho omusha ezinsukwini ezingama-21.

Indlela Ende Yentuthuko

Indlela ende yenqubekela phambili igcwele ukusonta nokujika.

Wonke umuntu ufuna ukuphila impilo ejabulisayo neyanelisayo, kepha ukufika kulelo phuzu kungaba uhambo olunzima.

Ingxenye enkulu yalolo hambo ukukhuthaza ubudlelwano obunempilo nabanye abantu, kuthuthukisa izimfanelo ezimbi esiziphetheyo, nokukhuthaza imikhuba emihle ezosiholela ezinhlosweni zethu.

Luhambo lapho sidinga khona Iba nesineke nathi ngokwethu njengoba silwela ukuthola ukuthi singobani ngemuva kwesandla impilo esibhekane naso.

Yiba nomusa kuwe ohambweni. Uzokwenza amaphutha, uzoshelelela, uzoba nezinsuku ezimbi. Zonke lezi zinto ziyingxenye yalolo hambo.

Futhi uma ufuna ukulwa nemikhuba emibi, bheka indatshana yethu ku ukugqashula imikhuba emibi !