Uma uqala usuku lwakho, wenza izinto ezithile ngaphandle kokucabanga ngazo, akunjalo? Isibonelo, ukuxubha amazinyo akho ngokushesha nje lapho uvuka ekuseni, ukwenza inkomishi yetiye, noma ukubopha ibhande lakho lesihlalo uma ungena emotweni. Senza lezi zinto ngaphandle kokucabanga ngazo, kodwa ngoba seziyimikhuba yethu. Uma sikhuluma iqiniso, lezi yizinto esizibiza ngokuthi "imikhuba". Uma ungumuntu ophila nesifo sikashukela, noma ngokwezokwelapha , i-Diabetes Mellitus , khona-ke ukuthuthukisa imikhuba emihle efana nale kungenza umehluko omkhulu futhi kwenze impilo yakho ibe lula kakhulu. Ake sixoxe ngalokhu kalula nangendlela enesizotha.
Uyini ngempela lo 'mkhuba'?
Kalula nje, umkhuba yisenzo esisenza ngokungazi, cishe ngokuzenzakalelayo, lapho sithola inkomba. Sicabanga ukuthi zonke izenzo zethu zenziwe ngamabomu futhi zenziwe ngenhloso. Kodwa iqiniso lihlukile. Ucwaningo luthole ukuthi u-43% kuphela walokho esikwenzayo ngosuku kwenziwa ngenxa yomkhuba, lapho izingqondo zethu zikwenye indawo.
Cabanga ukuthi lokhu kunamandla kangakanani! Uma uhlakulela umkhuba omuhle wezempilo, ngeke kudingeke usebenze kanzima ukuze uqhubeke nakho. Ngisho noma ulahlekelwa isithakazelo usuku olulodwa noma ezimbili, kuzokwenzeka ngokwemvelo.
Lena enye yamasu amahle kakhulu esingawasebenzisa ukuphatha isimo sesikhathi eside njengesifo sikashukela. Uma wenza imikhuba emihle yokudla futhi uzivocavoca umzimba njengengxenye yempilo yakho, ukuphatha isifo sikashukela kuzoba umsebenzi wansuku zonke kunokuba kube umthwalo.
Ucwaningo luphinde lubonise ukuthi umkhuba onempilo uba umkhuba onamandla uma ukwenza njalo cishe izinyanga ezimbili. Into ebalulekile ukuthi umkhuba awuphuki ngoba nje uphuthelwe usuku. Ngakho ungakhathazeki. Isibonelo, ake sithi ukwenza umkhuba ukudla isithelo njalo ekuseni ngemva kokudla kwasekuseni. Ngemva kwesikhathi esithile, uzokhumbula ngokuzenzakalelayo ukudla isithelo ngemva kokudla kwasekuseni.
Ungaqala kanjani umkhuba omusha omuhle?
Kulungile, manje cishe ucabanga ukuthi, "Ngingaqala kanjani umkhuba omuhle kanje?" Akunzima njengoba ucabanga. Nazi ezinye izinyathelo ezilula zokukusiza.
1. Yenza uhlelo olucacile
Okokuqala, cabanga ngokuthi kungani wenza lolu shintsho . Impilo yakho izothuthuka kanjani uma usuwenze lo mkhuba? Mhlawumbe kufana nokuthi, "Ngifuna ukujabula nezingane zami iminyaka embalwa," "Ngifuna ukunciphisa imithi yami," noma "Ngifuna ukuba matasa kakhulu." Kungakhathaliseki ukuthi yisiphi isizathu sakho, sibhale phansi ephepheni elincane bese ulinamathisela endaweni lapho ungalibona khona nsuku zonke. Isibonelo, eduze kwesibuko noma esiqandisini. Lokhu kuzokunika amandla uma uzizwa udangele.
2. Zibekele umgomo 'OHLAKANIPHILE'
Okulandelayo, khumbula umgomo omkhulu ofuna ukuwufinyelela, bese ukhetha umkhuba omncane nolula ozokusiza ukuwufinyelela. Yilapho indlela ye-SMART izokusiza kakhulu khona. Lokhu kusho ukuthi umgomo wakho kufanele ube nalezi zici ezinhlanu.
| Incwadi ehlakaniphile | Incazelo | Isibonelo esihlobene nesifo sikashukela |
|---|---|---|
| Okuqondile | Umgomo kufanele ucace kakhulu . | Esikhundleni sokuthi "Ngiyazivocavoca," yithi, "Ngihamba imizuzu eyi-15 ngehora ngemva kokudla kwakusihlwa nsuku zonke." |
| Kungalinganiswa | Kufanele kube nokwenzeka ukukala izinga okufezwe ngalo umgomo. | "Ngiphuza amabhodlela amanzi ayi-8 ngosuku." (Ngingabala) |
| Okufinyelelekayo (okufinyelelekayo) | Umgomo kufanele ube ngokoqobo. Ungalindeli izinto ezinkulu ngesikhathi esisodwa. | Kungcono kumuntu ongakaze ahambe ukuqala ngokuthi, "Ngizogijima ihora elilodwa ngosuku," kunokuthi athi, "Ngizohamba imizuzu eyi-10 ngosuku." |
| Okuhlobene | Lo mkhuba kufanele uhambisane nomgomo wakho omkhulu (ukulawula isifo sikashukela). | Umuntu ophuza itiye elinezipuni ezimbili zikashukela ethi, "Ngizonciphisa ushukela ube yipuni eyodwa" umgomo ofanele. |
| Isikhathi esinqunyiwe (sinesikhathi esinqunyiwe) | Nikeza isikhathi esithile sokuqeda umgomo. | "Ngizofaka imifino ekudleni kwami kwasekuseni nsuku zonke ngenyanga ezayo." |
3. Landelela intuthuko yakho
Ukugcina irekhodi lokuthi wenza kanjani ngomkhuba wakho omusha kungaba yindlela enhle yokugcina ithrekhi yentuthuko yakho. Landelela intuthuko yakho encwadini yamanothi, ikhalenda, noma uhlelo lokusebenza lwefoni. Isibonelo, beka uphawu lokuhlola eduze kwansuku zonke ohamba ngazo. Ngemva kwesonto noma amabili, uzoziqhenya ngawe uma ubona lawo mathrekhi. Futhi, tshela umngane omethembayo noma ilungu lomndeni ngakho. Kuzoba yisikhumbuzo esihle lapho bebuza, "Ingabe ngiye kohamba namuhla?"
Eminye imikhuba elula nemihle esiza ngesifo sikashukela
- Ukuhlola ushukela egazini lakho ekuseni: Yenza umkhuba ukuhlola izinga likashukela egazini lakho njalo ekuseni uma uvuka, ngaphambi kokwenza noma yini enye.
- Ukuhamba ngemva kokudla: Hamba kancane imizuzu eyi-10-15 ngemva kokudla okuyinhloko, ikakhulukazi isidlo sasemini noma sakusihlwa.
- Phuza amanzi: Hlala uphethe ibhodlela lamanzi. Phuza amanzi noma nini lapho uzizwa sengathi ufuna ukuphuza iziphuzo ezinoshukela.
- Ukudla okulula okunempilo: Uma uya emsebenzini noma usohambweni, esikhundleni sokudla ukudla okunamafutha ngaphandle, thatha okuthile ekhaya, njengezithelo, uphizi, noma iyogathi.
- Ukuhlolwa Kwezinyawo: Abantu abanesifo sikashukela banamathuba amaningi okuthola izilonda ezinyaweni. Ngakho-ke kuwumkhuba omuhle ukuhlola izinyawo zakho njalo ebusuku ngaphambi kokulala ukuze kutholakale ukuthi zisikiwe yini, ziklwebhe, noma zinamaqhubu.
Ungazami ukukwenza konke ngesikhathi esisodwa. Qala ngomkhuba owodwa. Uma usuyingxenye yempilo yakho, qhubekela kolandelayo. Into ebaluleke kakhulu ukukhuluma nodokotela wakho ngaphambi kokwenza noma yiziphi izinguquko ezinkulu ekudleni kwakho noma emzileni wakho wokuzivocavoca. Uzokutshela ngqo ukuthi yini engcono kakhulu kuwe.
Umlayezo Wokuya Nawe Ekhaya
- Imikhuba yizenzo esizenzayo singazi. Ukuthuthukisa imikhuba emihle kwenza kube lula ukulawula isifo sikashukela.
- Ungazikhetheli izinto ezinkulu ngesikhathi esisodwa, qala ngomkhuba omncane nolula.
- Yenza umgomo wakho ube SMART (oqondile, olinganisekayo, ofinyelelekayo, ofanele, futhi onqunyelwe isikhathi).
- Bhala phansi intuthuko yakho encwadini noma ekhalendeni. Kuzoba umthombo omkhulu wamandla kuwe.
- Ungazikhathazi ngokuthi uphuthelwe usuku olulodwa. Qala kabusha ngosuku olulandelayo.
- Njalo thintana nodokotela wakho ngaphambi kokwenza noma yiziphi izinguquko ezinkulu endleleni yakho yokuphila.
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