Ukuba ukhuluphele okanye ukhuluphele , usenokuba uzame iindlela ezahlukeneyo zokulahlekelwa ubunzima, kuquka iintlobo ezahlukeneyo zokutya, okanye kunye neyeza okanye iinkqubo zonyango. Zonke ezi zinto zinokuba luncedo kwiindlela zabo nakwiimeko ezifanelekileyo.
Kodwa unokuba ufuna ukucinga ngokungongeza ifilosofi ethile yaseJapan kwi-armamentarium yakho enokuthi, kwaye yinto yokwenza iKaizen.
Yintoni uKaizen?
I-Kaizen iye yachazwa ngokucacileyo njengeqhinga lokuphucula okuqhubekayo, ifilosofi yezoshishino kunye nendlela yokwenza isenzo, kwaye nje nje ngegama elithetha "utshintsho olungcono."
Ziziphi iinkcazo ezininzi kunye neendlela ezazisetyenziswa kwiKazen zifana nomgaqo wokusebenzisa utshintsho oluncinci kwixesha eliqhubekayo ukufikelela kwinjongo enkulu. Unokucinga ngale nto njengendlela yefilosofi kwi-adage yakudala "ukuthatha inyathelo elinye ngelo xesha."
Ngokutsho kweKaizen Institute, "iKaizen yinto yokuphucula okuqhubekayo," esekelwe kwimigaqo ethile, efana "neenkqubo ezilungileyo zivelisa iziphumo ezilungileyo," "hamba uzibonele ukuqonda imeko yangoku," kwaye "uthathe inyathelo lokuqulatha kunye iziphumo ezichanekileyo zeengxaki. "
Mhlawumbi kubaluleke kakhulu, ukuqonda iKaizen kuthetha ukuqonda ukuba "iziphumo ezinkulu zivela kwiinguqu ezincinci ezithe zagqithiswa ngokuhamba kwexesha," njengoko i-Kaizen Institute ibhala.
I-Kaizen isetyenziselwa ukuLawula ukulahlekelwa
Bobabini abantu kunye namashishini kuwo onke amacandelo afumane iindlela zokwenza iKaizen, ukusuka kwimveliso ukuya kunonophelo lwezempilo ukuze kuphuculwe inkcubeko yomsebenzi.
Unokusebenzisa imigaqo yeKaizen kwimigudu yakho yokulahlekelwa isisindo, kwakhona. Okokuqala, kufuneka ukhethe umgomo wokulahlekelwa ngumzimba, kwaye ngoko ungathatha amanyathelo amancinane kuwo.
Kukho iindlela ezininzi zokukhetha iinjongo zokulahlekelwa kwesisindo. Mhlawumbi ufuna ukuyibeka kwisalathisi somzimba (BMI). Okanye mhlawumbi ufuna ukuqala ngenjongo yokulahlekelwa i-5 okanye i-10 ekhulwini kwindleko engaphezulu-ipesenti ezenzelwe ukuba luncedo kakhulu kwimpilo yakho yonke.
Amanyathelo amancinci akhokelela ekuphuculeni okukhulu
Kuyakhuthaza ukwazi ukuba akufanele ulahlekelwe ubunzima bakho obukhulu kunomlinganiselo osisigxina okanye i-BMI ukuze ubone nayiphi na inzuzo enempilo. Njengoko kuphawuliwe ngasentla, uphando luye lwabonisa ukuba nokuba nexabiso elincinci lokulahleka kwexabiso lingabangela ukuphucula impilo enkulu.
Oku ngokwalo kuhambelana nomgaqo weKaizen othi "iziphumo ezinkulu zivela kwiinguqu ezincinane ezithe zagqithiswa ngokuhamba kwexesha."
KuPhando oluSithintekayo lweNkukhuselo lweSifo seSifo saseFinnish, abaphandi bafumene ukuba abathathi-nxaxheba okanye abagqithisileyo abafundayo ababenokukwazi ukunciphisa umzimba wabo ubuncinane ngama-5 ekhulwini-kunye nokunciphisa ukunyusa kwamafutha amaninzi, ukunyuka kwamafayibhonti, kunye nokunyuka kokuzivocavoca ukuya ubuncinci imizuzu engama-30 ngosuku- kunokunciphisa ama-58 ekhulwini kwengozi yokuphuhlisa isifo sikashukela sohlobo lwe-2 ngaphezu kweminyaka engama-3.2 yokulandelelana. Oku kunzima kakhulu ukunciphisa ingozi kunye nempembelelo yempilo kwiintshintsho ezimbalwa nje.
Ngokufanayo, olunye uphando oluphawulekayo, i-Nurses's Health Study, lwabonisa iintlobo ezininzi zenguqu encinci njengento elula njengokuthatha uhambo olungama-30 ngomzuzu ngemini. Kweso sifundo, abo bahamba ngokukhawuleza okanye bafumana ukuvavanya okunyanzelekayo okungenani imizuzu engama-30 imihla ngemihla babenomngcipheko ophantsi wokufa kwegazi ngokukhawuleza kwiminyaka eyi-26 yokulandelelana.
Kwamanye uphando, izazinzulu ziye zafumanisa ukuba ukulahlekelwa ngamaphesenti ama-5 ukuya kwi-10 kweepesenti ze-body weight can result in a reduction of 20 percent in triglycerides (uhlobo lweoli egazini legazi elilinganiselwe kwiplanethi ye-serum cholesterol rhoqo; phezulu, oku kungakhokelela kwiimeko eziyingozi njenge- pancreatitis kunye nesifo senhliziyo). Kanti omnye umzekelo weenguqu ezincinci ukongeza ngendlela enkulu.
Nokuba utshintsho oluncinci lweepounds ezimbalwa lunokubangela ukunyuka kwengcinezelo yegazi. Abaninzi abalahlekelwa ngokwaneleyo ubunzima obunzima banako ukunciphisa okanye ukuyeka unyango lwegazi ngenxa yokuba uxinzelelo lwegazi luwela kwibala eliqhelekileyo nje ngokulahlekelwa ubunzima.
Ukufeza Iinjongo Zakho Isinye Isinyathelo Ngexesha
Ngoko uyayisebenzisa njani le nto?
Masithi uthetha injongo yokulahlekelwa iipounds ezili-10. (Mhlawumbi ufuna ukulahlekelwa ngaphezulu, kodwa, ngokuhambisana neKaizen, ubeka iinjongo ezincinci kunye nofikeleleke ngakumbi, kwaye ngoko unako ukwakha kuloo nto.) Ngoko kufuneka udilize loo njongo ukuya kwiinjongo ezincinci-masithi kuwe baya kujolisa ukulahlekelwa iipounds ezimbini ngeveki kwiiveki ezi-5. Ngoku, oko kuyenzeka ngokupheleleyo.
Kodwa musa ukuma apho; Ukulahlekelwa iipilisi ezingama-2 ngeveki angeke kwenzeke ngokwamandla ngokwalo. Ziziphi iindlela ezincinane ezithatha imihla ngemihla ukuba ulahlekelwe ziipilili ezi-2?
Okokuqala, ungathanda ukufumana umkhwa wokuzilinganisela imihla ngemihla (ngokuba ungayifumana njani enye okanye ungafikeleli umnqweno wee-2 iipounds ngeveki?). Iziphumo eziliqela ziye zafumanisa ukuba abantu abazilinganisa imihla ngemihla banokukwazi ukunciphisa ubunzima (nangaphezulu) kunabo abazilinganisela ngaphantsi kwimihla ngemihla.
Emva koko uza kufuna ukwenza utshintsho oluthile, lweentsuku zonke kwiindlela zakho zokuphila kwansuku zonke. Jonga kakuhle imisebenzi oyenzayo kunye nokutya odlayo imihla ngemihla: ezi zongeza ngaphezulu kwexesha.
Ngaba uhleli ngaphezu kweeyure ezingama-4 ngosuku? Ukuba kunjalo, uhola impilo yokuphila, kwaye uya kufuneka wenze utshintsho ukuqinisekisa ukuba uhamba ngokubanzi kulo lonke usuku. Ezinye iindlela zokubetha indlela yokuphila ngokuzibandakanya zibandakanya ukuthatha uhambo lwemihla ngemihla, ukuthatha izitebhisi xa kunokwenzeka, ukupaka ukude ukusuka kwindawo oya kuyo, ukufumana ideskiti yokuma, ukwenza imisebenzi yakho yasendlini, kunye nokuhamba, ukuhamba okanye ukuhamba ngebhayisekile ukuya emsebenzini endaweni yokusebenzisa imoto yakho .
Unokusebenzisa imigaqo yeKaizen ukudiliza ezi njongo zeenjongo ezincinane. Masithi ufuna ukuhlala uncinci. Yenza injongo encinci yokuthatha izitebhisi kanye ngosuku. Yinto yakho encinci, utshintsho kwansuku zonke oluya kuba luncedo ngexesha elide.
Emva koko, inxalenye ebalulekileyo: ukwakha kwimpumelelo encinci. Ukusebenzisa umzekelo ongasentla, masithi uthe wenza, enyanisweni, ube neveki ephumelelayo apho unako ukuhlangabezana nenjongo yakho yokuthatha izitebhisi imihla ngemihla. Ngoku ungongeza kwilo ngokwenza omnye umgomo wokupaka ukude ukusuka kwindawo oya kuyo (ukuqinisekisa ukuba ukhuselekile ukwenza njalo), ngoko kufuneka uhambe kancane. Uyongeza ukuba ukuzibophezela kwi-climbing-climbing yakho yansuku zonke.
Kwaye mhlawumbi ungeze uhambo lwemizuzu eyi-15 imihla ngemihla, ngenjongo yokugqibela ukuya kwimini engama-30 imihla ngemihla. Uyaqhubeka wongeza kwiincinci ezincinane uze ufezekise iinjongo zakho. Kwaye iinjongo zakho ezincinci zizala ezinkulu.
Makhe sisebenzise le ngcamango kwiinguqu zokutya: qalisa ngokugcina idayari yezinto zonke ozidlayo okanye uphuze ngosuku olulodwa. Emva koko hlalutya ama-entries: ngaba ubona iziyobisi ezinxilisayo ezifana ne-sodas, iziphuzo zamandla, okanye iziphuzo zekhofi eziphezulu ekuluhlu? Ukuba kunjalo, ezo zinto zijoliswe lula ukuphelisa.
Qala ngalezo zijoliso ezilula, kwaye uqhubeke. Inyathelo ngesinyathelo, injongo ngenjongo, kunye nenjongo yinjongo. Ngokukhawuleza, uya kufumana ukuba ulahlekelwe yilezi zigidi. Kwaye uza kuba nezixhobo zokuqhubeka xa ufuna, usebenzisa i-Kaizen ukufezekisa iinjongo zakho zokulahlekelwa kwesisindo emva kokuphela.
> Imithombo:
> Chiuve SE, Fung TT, Rexrode KM, Spiegelman D, et al. Ukumelana nomngcipheko ophantsi, ukuphila ngendlela enempilweni kunye nomngcipheko wokufa kwegazi ngokukhawuleza phakathi kwabasetyhini. JAMA 2011; 306: 62-69.
> Miller M, Stone NJ, i-Ballantyne C, et al. I-Triglycerides kunye nesifo se-cardiovascular: isitatimenti sesayensi esivela kwi-American Heart Association. Ukujikeleza ngo-2011. Ishicilelwe kwi-intanethi ngoMatshi 18, 2011.
> Tuomilehto J, Lindstrom J, Eriksson JG, et al. Ukuthintela uhlobo lwesifo sikashukela sesifo sikashukela ngokuguqulwa kwindlela yokuphila phakathi kwezifundo ezinokukhubazeka kwe-glucose. N Eng J Med 2001; 344: 1343-1350.