Kunesiginci ngaphansi kombhede, sisecaseni yaso, sesinezinyanga ezine. Umuntu osiphethe akaqambi manga uma ethi ufuna ukudlala kakhulu. Wasithenga ngenhloso, wakuthanda ukuzwakala kwaso, futhi usangabona inguqulo yakhe edlala kahle eminyakeni emibili. Isifiso singesangempela nohlelo lulungile. Isiginci simane sikude ngezinyathelo eziyishumi nanye nozipho olulodwa, futhi izinyathelo eziyishumi nanye zikude kakhulu kunalokho okuzwakala ngakho ngehora lesishiyagalolunye kusihlwa.
Lesi yisixazululo esishibhe kunazo zonke kukho konke ukuzithiba, futhi cishe sisonke ngesomzimba. Ukuzithiba kakhulu kuwudaba lwendawo. Susa into bese ukuziphatha kuhamba nayo. Umuntu ozijwayeza nsuku zonke ngokuvamile unesheluvu engcono kunokuba abe nesimilo esingcono. Akukho okungezansi okukucela ukuba ukufune kakhulu, ngoba usukufuna kakade.
Kufanele kube nezinyathelo ezingaki phakathi kwami nomkhuba?
Ezintathu noma ngaphansi, zibalwe ngeqiniso kusukela lapho uhlala khona ngempela kuya esenzweni sokuqala sangempela. Ngale kwezintathu, umkhuba udinga isinqumo esisha njalo, futhi izinqumo yizona ezibizayo.
Zibale kahle, khona manje, ngomlomo. Ukusukuma kunye. Ukuhamba uye egumbini lokulala kubili. Ukuguqa phansi, ukuhosha icase, ukuvula uzipho, ukukhipha isiginci, ukuthola ipikhi, ukusilungisa: lowo mkhuba uhlala ngemuva kwezinyathelo eziyisishiyagalombili. Kuqhathanise nesiginci esisesimeni eceleni kwesihlalo osuvele uhlala kuso, silungisiwe, ipikhi ilele engalweni yesihlalo. Umuntu ofanayo, isifiso esifanayo, ubusuku obufanayo, kodwa amathuba ahluke ngokuphelele.
Bhala phansi inombolo yomkhuba ngamunye owunakekelayo. Inombolo iyisitatimende sokuthi inkinga iyini. Noma yini ekwezine noma ngaphezulu akuyona inkinga yogqozi elilinde isimo sengqondo esingcono. Kuyinkinga yokuhlela elinde imizuzu eyishumi yokuhlelela kabusha, futhi imizuzu eyishumi yintengo ongayikhokha namuhla ebusuku.
Yenza ukubala okufanayo ngakolunye uhlangothi, ngaleyo nto okwamanje ewinayo. Ifoni isezinyathelweni eziwuziro, ngoba isesandleni sakho. Umabonakude usezinyathelweni ezimbili. Into ohlala uhlela ukuyenza isezinyathelweni eziyisishiyagalombili. Akekho okhetha phakathi kwalezo ngokufaneleka ekupheleni kosuku olude. Bakhetha eseduze, bese bezichazela isinqumo kamuva ngolimi lwesimilo.
Kungani ukususa into kushintsha lokho engikwenzayo?
Ngoba ezinsukwini ezijwayelekile, ukutholakala kushaya inhloso. Ukubuyekezwa kwe-Cochrane kwango-2019 kwezivivinyo ezingu-24 kwathola ukuthi ukubeka ukudla kude kwanciphisa ukuthi abantu badla kangakanani, futhi ababhali bakho balinganisa ubuqiniso balobo bufakazi njengobuphansi.
Kufunde njengokubonisa indlela lokho okusebenza ngayo hhayi njengesethembiso ngesiginci sakho. Zonke lezo zivivinyo zenziwa esitolo, endaweni yokudlela noma elabhorethri kunasegumbini lokuphumula, futhi zonke bezimayelana nokudla, ngoba ababuyekezi abatholanga izivivinyo ezisebenzisekayo kokunye. Isikhali esivivinywayo kusengesona osidonsayo. Ukubuyekezwa okuhlobene, ngalokho ababhali bakho abakubiza ngezindawo ezincane, kwenza icala lokuthi indawo into ehlala kuyo isebenza ekuziphatheni ikakhulukazi ngezinqubo ezizenzakalelayo, ingamceli umuntu ukuba acabange ngakho.
Lezo yizindaba ezinhle, ngoba amandla afanayo asebenza kunoma yiluphi uhlangothi owakhomba kulo. Inguqulo yakho ngehora lesikhombisa ekuseni ngeke iyiphikise icase evaliwe ngaphansi kombhede. Leyo nguqulo yakho izosithatha nokusithatha isiginci esesivele sisebangeni lesandla sayo.
Yini okufanele ngiyisuse kuqala?
Susa into ofuna ukuyisebenzisa, bese ususa isithiyo esimi phambi kwayo. Ngalowo mhlelo, ngoba okokuqala kuthatha umzuzu futhi kuthenga ingxenye enkulu yomphumela.
Izicathulo ngasemnyango, hhayi ekhabetheni. Ibhodlela lamanzi eligcwaliswe izolo ebusuku limile ekhawuntareni. I-kettlebell ekhoneni legumbi odlula kulo, hhayi egaraji. Incwadi emqamelweni. Isiginci esimeni. Ibhuku elivulekile ipeni lilele phezu kwalo. Indawo yokugcina yilapho imikhuba iya khona ukuze ikhohlakale, futhi icase, idrowa noma isheluvu ephezulu yindawo yokugcina noma ngabe ibukeka ihlelekile kangakanani.
Bese ususa imisebenzi emincane kusengaphambili. Lungisa isiginci namuhla ebusuku. Shaja iwashi. Pakisha isikhwama bese usibeka lapho izinyawo zakho ziyokwehlela khona. Akukho kulokhu okumangalisayo, futhi yikho kanye okwenza kusebenze, ngoba akukho kukho okudinga ukuba ube ngumuntu ohlukile kusasa ekuseni.
Ngingayenza kanjani into engifuna encane kuyo ibe nzima ukuyifinyelela?
Beka isinyathelo esisodwa sokubambezela phambi kwayo, nento yangempela phakathi kwakho nayo uma ukwazi. Isinyathelo esisodwa sivame ukwanela, ngoba izibalo ezifanayo ezikuvimbela ekusitheni isiginci ziyakuvimbela ekuthatheni ifoni.
Shaja ifoni kwelinye igumbi ubusuku bonke. Phuma ku-akhawunti. Susa uhlelo esikrinini sasekhaya ukuze ukuluvula kubize usesho. Beka ukudla okulula esheluvini ephezulu bese ubeka izithelo ezingeni lamehlo. Akukho kulokhu okungamandla engqondo futhi akukho kukho okuyisijeziso. Kususa izindleko kusukela emzuzwini wesilingo, lapho ubuthakathaka khona, kuya kubusuku obuzolile, lapho ungenjalo.
Okutholakele okukodwa kufanele kwaziwe lapha. Ocwaningweni lwango-2023, abafundi abangu-42 bathola amamaki aphansi ekuhlolweni okuyisisekelo kokunaka lapho ifoni yabo evaliwe ilele edeskini eceleni kwabo kunalapho ibingekho nhlobo. Ukubeka ifoni kwenye indawo akusiso isenzo sokulunga. Kuyisinyathelo sokubambezela esikubuyisela ingxenye yokunaka kwakho ngehora ozama ukulivikela.
Kuthiwani uma indawo yami incane noma ngiyihlanganyela nabanye?
Sebenzisa isitsha esikhundleni segumbi, bese uthatha isikwele esisodwa esincane esikhundleni sekhona. Isikhwama esipakishiwe ngasemnyango, ibhokisi lezicathulo esheluvini, ithreyi etafuleni: umkhuba udinga indawo, futhi indawo ingaba incane kakhulu.
Ekhaya elihlanganyelwayo, sho ilungiselelo ngomlomo ukuze lisinde kwabanye abantu. Isiginci simiswa lapha. Umata uhlala ngaphansi kwalesi sihlalo. Le hhuku ngeyesikhwama sasejimini. Indawo yiyona ngxenye ebuyela emuva buthule ngenyanga, futhi ibuyela ngokushesha lapho kungekho omunye owayazi ukuthi bekuyisinqumo kwasekuqaleni.
Uma uhamba, umthetho uba yinto ophatha nayo. Into ifakwa esikhwameni kuqala, hhayi ekugcineni: ibhande lokumelana, incwadi encane, ibhuku, inguqulo encane yaleyo nto. Umkhuba osinda uhambo yilowo owawunendawo ngaphakathi esikhwameni ngaphambi kokuba uhambo luqale.
Indawo ibambelela ezinsukwini ugqozi olungabambeleli ngazo
Usuvele ukufuna lokhu. Umuntu ophethe umgomo wangempela izinyanga akadingi enye inkulumo ngokukufuna, futhi lesi sihloko ngeke asinike yona. Abakudingayo ukuthi into enhle ibe yinto elula kunazo zonke egumbini, ukuze inguqulo yakhe evamile yangoLwesibili, ekhathele, esemahoreni ayisishiyagalombili osukwini olunzima, ayenze noma kunjalo cishe angaqapheli nokunquma.
Yenza ukuhlela kabusha kanye, namuhla ebusuku, cishe ngemizuzu eyishumi. Bese uvumela igumbi likuthwale unyaka wonke olandelayo bese ubeka umzamo wakho lapho ufanele khona, okusekuzijwayezeni hhayi engxabanweni yokuthi uzijwayeze yini. Yiyo leyo indlela umuntu asebenza ngayo ngamandla futhi ahlale isikhathi eside, futhi kuqala ngokukhipha into eyodwa ecaseni eyodwa.
Imithombo
- Cochrane Database of Systematic Reviews (via PubMed Central), Altering the availability or proximity of food, alcohol, and tobacco products to change their selection and consumption
- BMC Public Health (via PubMed Central), Altering micro-environments to change population health behaviour: towards an evidence base for choice architecture interventions
- Scientific Reports (via PubMed Central), The mere presence of a smartphone reduces basal attentional performance