Ngaba ungumntu othanda kakhulu ukuzilolonga? Masithethe "ngoMthambo oQhutywayo"!

Sonke siyazi ukuba umthambo uluncedo kangakanani emzimbeni. Umthambo ubalulekile ukuze uhlale usempilweni, umhle, kwaye uphilile engqondweni . Kodwa, ngamanye amaxesha, kuthekani ukuba le nto ilungileyo iba yinto eninzi kakhulu? Emva koko inokuba yingxaki. Ngokufanayo, xa umthambo ungalawuleki, siwubiza ngokuba yi-`( Compulsive Exercise )` okanye abanye abantu bawubiza ngokuba yi-`(Exercise Addiction)`.

Yintoni kanye kanye "uMthambo oQhutywayo"?

Ngamafutshane, `(Umthambo Onyanzelekileyo)` ngumnqweno okanye umnqweno ongalawulekiyo wokuba umntu enze umthambo. Ukuchaneka, kufana nomlutha . Kubantu abanjalo, kunzima kakhulu ukungawulolongi. Khawuthelekelele, unokwenzakala okuncinci, aze ugqirha akuxelele ukuba ungalolongi iintsuku ezimbalwa. Okanye, yimini enetha kakhulu, kwaye awukwazi nokuphuma. Kodwa, kumntu `(Umthambo Onyanzelekileyo)`, akukho nanye kwezi zinto ibalulekileyo. Bakwindawo apho bafuna ukwenza umthambo nangayiphi na indlela . Nokuba ngosuku abafanele ukuphuma ngalo nabahlobo, bayalingeka ukuba balubeke ecaleni baze balolonge. Oko kukuthi, babeka phambili umthambo ngaphezu kwayo yonke enye into ebomini babo.

Kutheni abanye abantu abaselula benomdla kangaka wokwenza umthambo?

Ukuzilolonga kubaluleke kakhulu kwindlela yokuphila esempilweni. Kodwa ngamanye amaxesha, ingakumbi ngexesha lobutsha, kunokubakho izizathu ezininzi zokuba lo mthambo ube mkhulu kakhulu.

• Phucula indlela osebenza ngayo kwezemidlalo: Abanye abadlali bakhuthazwa ukuba balolonge ngakumbi kuba bafuna ukuphucula indlela abasebenza ngayo. Ngamanye amaxesha, uxinzelelo oluvela kwiinjongo zabo, kubaqeqeshi, kumaqela eqela, okanye kubazali lunokubanyanzela ukuba balolonge ngaphezu kokuba benako. Khawuthelekelele umntwana elungiselela ukhuphiswano lwesikolo lokugijima nokudlala, ecinga, "Kufuneka ndiphumelele ngandlela ithile, kufuneka ndisebenze nzima ngenxa yoko," baze ke bazibhokoxe kakhulu.

• Ubudlelwane Neengxaki Zokutya: Ukuzilolonga ngokugqithisileyo kudla ngokubonakala kunye neengxaki zokutya . Ukuba umntu uxakeke kakhulu kukulawula ukutya kwakhe, angazilolonga ngokugqithisileyo ukuze anciphise umzimba . Umzekelo, umntu one- bulimia usenokutya kakhulu aze azilolonge ngokugqithisileyo ukuze azame ukulawula ubunzima bakhe.

• Ukulindela "uhlobo lomzimba olufanelekileyo" olungenakufikeleleka:Abanye abantu bacinga ukuba ukuba bayaqhubeka bezilolonga, banokufikelela "kuhlobo lomzimba olufanelekileyo" abalucingayo, kodwa mhlawumbi olungenakufikeleleka. Ngoko ke balandela eli phupha baze bazilolonga ngaphezu kokuba befuna.

Zithini iimpawu `zokuzilolonga ngokunyanzelekileyo`? Jonga ukuba unazo na ezi...

Ngoku makhe sijonge ukuba zeziphi iimpawu umntu anokubonisa ukuba uxhomekeke "kuMthambo oQhutywayo." Jonga ukuba ezi zizinto oqhelene nazo na:

• Nokuba udiniwe, uyagula, okanye wenzakele , awuyeki ukuzilolonga: Ukuba uyazi ukuba 'Namhlanje kunzima kakhulu emzimbeni wam, andifuni ukuzilolonga konke konke', kodwa usacinga ukuba, 'Hayi, kufuneka ndizilolonga namhlanje,' yinto ekufuneka uyicinge.
• Ukuba awuzilolongi usuku lonke, uziva uxhalabile kwaye unetyala: Khawucinge ukuba ubungenakukwazi ukuya ejimini namhlanje ngesizathu esithile. Ukuba uziva kakubi ngaloo nto imini yonke, ucinga ukuba , 'Owu, andizilolongi namhlanje,' kwaye uzive ngathi wenze impazamo, oko kukwaluphawu.
• Soloko ucinga ngobunzima bakho kunye nenkqubo yakho yokuzilolonga: Ukuba uchitha imini yonke ucinga ngezinto ezinje 'Ndingakanani ubunzima bam? Ndifanele ndizilolonga ixesha elingakanani namhlanje? Ndifanele ndenze ntoni?', loo nto nayo yingxaki.
• Ukwehla kobunzima ngequbuliso: Unganciphisa ubunzima ngequbuliso ngokungatyi kakuhle nangokuzilolonga ngokugqithisileyo.
• Ukuba ucinga ngosuku apho utya kakhulu, okanye usuku apho ungayenzi umthambo, uze uzilolonge ngakumbi ngosuku olulandelayo: 'Izolo nditye kakhulu, namhlanje kufuneka ndizilolonge iyure eyongezelelweyo ukuze ndihlawule,' oko kuyasebenza nakule nto.
• Ukuba awukwazi ukuzilolonga, utya kancinci: Ukuba awutyi ukutya ucinga ukuba, 'Andikwazi ukuzilolonga namhlanje, ngoko andizukutya namhlanje'.
• Ukuchitha ixesha nabahlobo, ukubeka ecaleni ezinye izinto ozithandayo , kwaneembopheleleko zokufumana ixesha lokuzilolonga: Ukuba uthetha ngokuya kwi-cinema nomhlobo, kodwa uyakuphepha, uthi, 'Hayi bo, ndineseshoni yokuzilolonga namhlanje,' okanye ukuba awuwenzi umsebenzi wasekhaya kwaye ubeke phambili ukuzilolonga.
• Kubonakala ngathi balinganisa ixabiso labo ngobungakanani bomthambo abawenzayo: Ukuba baziva ngathi, 'Ndizilolonge iiyure ezimbini namhlanje, ngoko ke ndilungile kakhulu, ndingumntu oxabisekileyo.'
• Abaneliseki zizakhono zabo zomzimba: nokuba bazilolonga kangakanani na okanye bayakha kangakanani na imizimba yabo, basaziva ngathi, 'Akwanelanga, kufuneka ndenze okungakumbi, kufuneka ndiphucuke.'

Zeziphi iingxaki ezinokuvela xa uzilolonga kakhulu ngolu hlobo?

Ukuzilolonga yinto elungileyo, kodwa ukuba kuninzi kakhulu kunokubangela iingxaki ezininzi emzimbeni nasengqondweni. Masibone ukuba zeziphi ezo zinto.

• Ukulimala: Xa uzilolonga rhoqo ngaphandle kokunika umzimba wakho ikhefu, unokufumana ukwenzakala okugqithisileyo . Kwakhona, xa amathambo ecinezelwe kakhulu, izinto ezifana nokuqhekeka koxinzelelo zinokwenzeka. Khawuthelekelele, umntu obaleka yonke imihla uyaqhubeka nokubaleka ngaphandle kokunika ingqalelo kwintlungu encinci emlenzeni wakhe. Emva kwexesha elithile, intlungu iyanda, kwaye kuvela ukuba kukuqhekeka koxinzelelo!

• Iingxaki ezikhethekileyo ezinokubakho kumantombazana (`Female Athlete Triad`): Ingakumbi ukuba amantombazana enza umthambo ngokugqithisileyo aze anciphise ubunzima, ukuya kwawo exesheni ngenyanga kunokuba yinto engaqhelekanga okanye kuyeke ngokupheleleyo . Kunye noku, imeko ebizwa ngokuba yi -`osteoporosis`` nayo inokwenzeka. Xa ezi mpawu zintathu (ukwehla kobunzima, iingxaki zokuya exesheni, kunye nobuthathaka bamathambo) zisenzeka kunye, oogqirha bayibiza le meko ngokuthi `Female Athlete Triad`` . Le yimeko ekufuneka ithathwe nzulu kakhulu.

• Iindlela zokuziphatha ezingafanelekanga zokunciphisa umzimba: Abanye abantu, bezama ukunciphisa umzimba, bayayeka ukutya, baze banciphise kakhulu ukutya abakutyayo. Basenokusebenzisa iindlela zokuziphatha ezingafanelekanga ezifana nokuhlanza emva kokutya, ukusebenzisa iipilisi zokunciphisa umzimba, kunye nokusela amayeza okuhambisa umzimba .

• Ukuzihlukanisa nabantu: Ngenxa yokuba umthambo ubaluleke kakhulu, yonke enye into ayibalulekanga. Ungaphoswa kukubona abahlobo, ukuchitha ixesha nosapho, umsebenzi wesikolo, kwanomsebenzi wesikolo. Kancinci kancinci, usenokuba wedwa kwaye ube wedwa .

• Iingxaki zempilo yengqondo: Ukuzilolonga ngokugqithisileyo kunxulunyaniswa nomngcipheko okhulayo weengxaki zempilo yengqondo ezifana nokuxhalaba kunye nokudakumba . Izinto ezinje ngoxinzelelo oluqhubekayo lokwenza izinto, ukuzithemba okuphantsi, kunye nokungabi namdla kwezinye izinto ebomini zinokuba negalelo kwezi ngxaki zempilo yengqondo.

Ugqirha uyifumanisa njani le meko "yokuQhekelela umzimba ngokunyanzelekileyo"?

Enyanisweni, kunzima kancinci ukufumanisa ngokuchanekileyo umntu ono-"Compulsive Exercise". Kuba akukho nkcazelo imiselweyo yokuba "kungakanani umthambo ogqithisileyo?" Kwabanye abantu, ukwenza umthambo iyure ngosuku kunokuba yinto eqhelekileyo, ngelixa kwabanye, kunokuba yinto eqhelekileyo.

Nangona kunjalo, ugqirha uhlala ejonga ukuba ukwenza olu qheliselo kubangele na umonakalo kwimpilo yakho yomzimba (umz., ukwenzakala, i-'Female Athlete Triad'), kunye nokuba luchaphazele na ubomi bakho bemihla ngemihla kunye nobudlelwane bakho.(umz., ukuzikhupha kubahlobo, ukungayi emsebenzini wesikolo). Ukuba umntu wenzakele aze aqhubeke nokuzilolonga nangona exelelwe ngugqirha ukuba angayenzi imithambo, okanye ukuba uneengxaki nosapho lwakhe kunye nabahlobo bakhe kuba engenakuyeka ukuzilolonga, ugqirha usenokucinga ukuba oku kusenokuba yimeko "yokuzilolonga ngokunyanzelekileyo" okanye "yokungakwazi ukuzilolonga".

Ngoko ke, zeziphi iindlela zonyango zoku? Uphuma njani kule meko?

Ukuze woyise olu hlobo lokuzilolonga okunyanzelekileyo, kubalulekile ukufuna uncedo lweengcali . Ngokwesiqhelo, ingcali yezonyango iya kukunceda utshintshe indlela oziphethe ngayo engeyiyo, ugcine umgangatho ofanelekileyo wokuzilolonga, kwaye ufumane iindlela ezintsha zokuhlangabezana nale meko.

Inkqubo yonyango ikwabandakanya:

• Ukunyanga iingozi ezikhoyo: Okokuqala, kufuneka uphilise naziphi na iingozi ezibangelwe kukuzilolonga.
• Phumla okanye unciphise umthambo owenzayo: Kubalulekile ukunika umzimba wakho ukuphumla okufunekayo. Kusenokufuneka uyeke ngokupheleleyo umthambo okwethutyana, okanye unciphise kakhulu umthambo.
• Ukufumana ezinye izicwangciso zokuzilolonga: Mhlawumbi ungafumana ezinye izicwangciso zokuzilolonga ezikulungeleyo, ezilula emzimbeni wakho, kwaye zinokwenziwa ngendlela enempilo.
• Ingcebiso ngeZondlo kunye noLwazi malunga nokuZilolonga ngokugqithisileyo: Kubalulekile ukufundisa abantu ngendlela yokutya ngokufanelekileyo, indlela yokufumana izondlo abazidingayo, kunye neengozi zokuzilolonga ngokugqithisileyo.
• Ukunyanga ezinye iimeko zempilo yengqondo: Rhoqo, umthambo onyanzelekileyo unxulunyaniswa nezinye iimeko zempilo yengqondo, ezinje ngeengxaki zokutya , ukudakumba , okanye isifo sokunganyanzelekanga (OCD) . Ukuba kunjalo, ezo meko nazo zinokufuna unyango.

Ukuba ndicinga ukuba ndinale meko, ndimele ndenze ntoni?

Ukuba uzibuza ukuba, "Ngaba ndizilolonga kakhulu?" into yokuqala omawuyenze kukuthetha nogqirha wakho ngale nto. Kubaluleke kakhulu. Ugqirha wakho angakunika icebiso elifanelekileyo.

Ukongeza, ungenza ezi zinto ukuze uzinyamekele:

• Nceda ekulungiseleleni nasekutyeni ukutya okunesondlo: Ukutya ukutya okunesondlo nokulinganiselayo kubalulekile emzimbeni nasengqondweni. Ukulungiselela ukutya kunye namalungu osapho kunye nokutya kunye kunokunceda koku.
• Yonwabela ukuzilolonga nabahlobo okanye usapho: Yenza ukuzilolonga kube mnandi kwaye kube mnandi ngokukwenza nomnye umntu. Mhlawumbi udlale i-badminton, ukhwele ibhayisekile, okanye udanse.
• Phumla ubuncinane usuku olunye phakathi kweentsuku ezimbini zokuzilolonga okunzima:Ukuphumla kubalulekile ukuze umzimba uphile. Ngoko ke, ukuba uzilolonga nzima iintsuku ezimbini, nika umzimba wakho ubuncinane usuku olunye lokuphumla.
• Nciphisa uxinzelelo kwaye ufumane iindlela ezintsha zokujongana neengxaki: Musa ukucinga ukuba umthambo yeyona ndlela yokunciphisa uxinzelelo. Zininzi ezinye iindlela, ezinje ngokufunda incwadi, ukumamela ingoma, ukuzoba, ukuthetha nomhlobo, kunye nokucamngca.
• Thetha nomzali okanye umntu omdala omthembayo ukuze akuncede: Ukuba uziva ngathi unengxaki yokujongana nale meko wedwa, ngokuqinisekileyo thetha nomntu omthembayo ngayo. Inkxaso yakhe iya kuba ngumthombo omkhulu wamandla.

Ngoko ke, yintoni eyona nto ibalulekileyo ekufuneka siyikhumbule koku? (Umyalezo Wokubuyela Ekhaya)

Ukuzilolonga kubalulekile ukuze ube sempilweni. Kodwa, njengayo nayiphi na into, kufuneka siqonde ukuba ukuzilolonga kakhulu kunokubangela iingxaki.

• Qaphela iimpawu "zoMthambo oQhubekekileyo". Soloko uzinika ixesha lokucinga ukuba imikhwa yakho yokuzilolonga idlula na imida efanelekileyo.
• Ukuba uvakalelwa ngolu hlobo, ungabi neentloni okanye ungoyiki ukucela uncedo. Ungafumana uncedo nakubani na, nokuba ngugqirha, ingcali yezonyango, umzali, okanye umntu omdala othembekileyo.
• Khumbula, awuwedwa. Kukho nabanye abantu abadlula kwiimeko ezifanayo, kwaye kukho abantu abanokukunceda udlule koku.
• Zama ukuphila ubomi obulinganiselayo. Kunye nokuzilolonga, vula ithuba ebomini bakho lemfundo, izinto ozithandayo, usapho kunye nabahlobo.

Ukuzilolonga kufanele kube yinto ezisa uvuyo nempilo ebomini bakho, kungekhona into ekulawulayo. Ngoko ke, hlala ukhumbula oku.

umthambo onyanzelekileyo, umlutha womthambo, umlutha womthambo, umthambo ogqithisileyo, iingxaki zokutya, i-female athletic triad, impilo yengqondo