Haeba o le bobebe kapa o feteletse ho feta , e ka 'na eaba u' nile ua leka mekhoa e sa tšoaneng ea ho theola 'mele, ho akarelletsa le lijo tse fapa-fapaneng, esita le meriana kapa mekhoa ea bongaka. Tsena tsohle li ka thusa ka litsela tsa bona le tlas'a maemo a nepahetseng.
Empa u ka 'na ua batla ho nahana ka ho eketsa lefilosofi e itseng ea Japane ho bokhoni ba hau ba armamentarium,' me ke mokhoa oa Kaizen.
Kaizen ke Eng?
Kaizen e 'nile ea hlalosoa ka mokhoa o fapaneng e le leano la ntlafatso e tsitsitseng, filosofi ea khoebo le mokhoa oa ho nka khato, le feela e le lentsoe le bolelang "phetoho e ntlafetseng."
Seo likamano le likamano tse ngata tsa Kaizen li tšoanang ka tsona ke mohopolo oa ho sebelisa liphetoho tse nyenyane ka mokhoa o tsoelang pele ho finyella pakane e kholo e akaretsang. U ka nahana ka sena e le mokhoa oa filosofi ho litloaelo tsa khale tsa ho "nka mehato e le 'ngoe ka nako."
Ho ea ka Mokhatlo oa Kaizen, "Kaizen ke mokhoa oa ho ntlafatsa ntlafatso," ho thehiloe melao-motheong e meng, e kang "mekhoa e metle e tlisa liphello tse ntle," "e-ea u iponele ho utloisisa boemo ba hona joale," le "nka khato ho kenya le e leng metso e nepahetseng e bakang mathata. "
Mohlomong ntho ea bohlokoa ka ho fetisisa, ho utloisisa Kaizen ho bolela ho utloisisa hore "liphello tse kholo li tsoa liphetohong tse ngata tse nyenyane tse bokellaneng ka nako e telele," joalokaha Kaizen Institute e hlokomela.
Kaizen Applied to Weight Loss
Batho ka bobeli le likhoebo ho pholletsa le likarolo tsohle ba fumane litsela tsa ho sebelisa Kaizen, ho tloha tlhahiso ho tlhokomelo ea bophelo ho ntlafatsa setso sa mosebetsing.
U ka sebelisa melao-motheo ea Kaizen ho boiteko ba hao ba ho boima, hape. Ntlha ea pele, u tlameha ho khetha pakane ea ho lahleheloa ke boima, 'me u ka nka mehato e nyane ho eona.
Ho na le litsela tse ngata tsa ho khetha pakane ea tahlehelo ea boima. Mohlomong u batla ho e theha mothating oa boima ba 'mele (BMI). Kapa mohlomong u batla ho qala ka sepheo sa ho lahleheloa ke karolo ea 5 kapa ea 10 lekholong ea boima bo feteletseng-palo eo liphuputso li bontšitseng hore li molemo ho bophelo bohle ba hau.
Methati e Monyenyane e Lebisa ho Ntlafatso e Khōlō
Hoa khothatsa ho tseba hore ha ho hlokahale hore u lahleheloe ke boima ba hao bo feteletseng ho ea boima ba hao bo botle kapa BMI e le hore u bone melemo ea bophelo bo botle. Joalokaha ho boletsoe ka holimo, lipatlisiso li bontšitse hore esita le tekanyo e fokolang ea boima ba 'mele e ka fella ka ntlafatso ea bophelo bo botle.
Sena ka boeona se lumellana le molao-motheo oa Kaizen hore "liphello tse kholo li tsoa liphetohong tse ngata tse nyenyane tse bokellaneng ka nako."
Phuputsong e tummeng ea Thuto ea Thibelo ea Ts'oaetso ea Sefinnishe, bafuputsi ba fumane hore barupeluoa ba boima kapa ba fetang boima ba 'mele ba khoneng ho fokotsa boima ba' mele ka karolo ea 5 lekholong-hammoho le ho fokotseha ha lijo tse nang le mafura a mangata, ho eketseha ha lijo tsa fiber, bonyane metsotso e 30 ka letsatsi-ba na le ts'oaetso ea 58 lekholong ea kotsi ea ho ba le lefu la tsoekere la Mofuta oa 2 ho feta lilemo tse 3.2 tse latelang. Eo ke mokhoa o moholo oa ho fokotsa kotsi le phello ea bophelo ho tsoa liphetoho tse nyenyane feela.
Ka ho tšoanang, phuputso e 'ngoe e ikhethang, Baoki ba Bophelo bo Botle, e bontšitse melemo e mengata ea phetoho e nyenyane e bonolo joaloka ho nka maeto a mabeli a mararo letsatsi le leng le le leng. Phuputsong eo, ba neng ba tsamaea ka potlako kapa ba finyelitsoeng boikoetliso bo itekanetseng bonyane metsotso e 30 letsatsi le leng le le leng ba ne ba e-na le kotsing e kholo ea lefu la tšohanyetso la pelo nakong ea lilemo tse 26 tse latellanang.
Phuputsong e 'ngoe, bo-rasaense ba hlokometse hore ho lahleheloa ke karolo ea 5 ho ea ho karolo ea 10 lekholong ea boima ba' mele ho ka fella ka ho fokotseha ha karolo ea 20 lekholong ea triglycerides (mofuta oa mafura a mali maling a lekantsoeng le lenane la serum cholesterol; e phahameng, sena se ka fella ka maemo a kotsi joaloka ho pholletsa le lefu le pelo). Leha ho le joalo mohlala o mong oa liphetoho tse nyane o phaella ka tsela e kholo.
Esita le liphetoho tse fokolang tsa lik'hilograma tse seng kae feela li ka baka khatello e tlaase ea mali. Ba bangata ba lahleheloang ke boima ba 'mele bo feteletseng ba khona ho fokotsa kapa ho khaotsa meriana ea khatello ea mali hobane khatello ea mali ea bona e oela boemong bo tloaelehileng ho tloha ho theola boima ba' mele.
Ho Finyella Lipakane Tsa Hao Mohato o le Mong ka Nako
Joale u sebelisa see joang?
A re re u behile pakane ea ho lahleheloa ke lik'hilograma tse 10. (Mohlomong u batla ho lahleheloa ke lintho tse ngata, empa, ho latela Kaizen, u beha pakane e nyane le e ka finyelloang haholoanyane, ebe joale u ka haha holim'a eona.) U tlameha ho fokotsa pakane eo ho fihlela le lipakane tse nyenyane-a re re u e tla ikemisetsa ho lahleheloa ke lik'hilograma tse peli ka beke libeke tse 5. Hona joale, hoo ho ka etsoa ka ho feletseng.
Empa u se ke ua ema moo; ho lahleheloa ke lik'hilograma tse 2 ka beke ho ke ke ha etsahala ka matla ka bobona. U tla nka mehato e mekae ea letsatsi le letsatsi ho lahleheloa ke lik'hilograma tse 2?
Ntlha ea pele, u ka 'na ua batla mokhoa oa ho ipeha boima letsatsi le leng le le leng (ka tsela e' ngoe hape u tla tseba hore na u fihlile pakane ea hau ea liponto tse 2 ka beke kapa che?). Liphuputso tse 'maloa li fumane hore batho ba itekanetseng letsatsi le leng le le leng ba na le monyetla oa ho theola boima ba' mele (le ho feta) ho feta ba ikutloang ba le tlase ho feta letsatsi le leng le le leng.
Joale u tla batla ho etsa liphetoho tse nyenyane, tsa letsatsi le letsatsi bophelong ba hao ba letsatsi le letsatsi. Sheba hantle mesebetsi eo ue etsang le lijo tseo u li jang letsatsi le leng le le leng: tsena li phaella ka nako.
Na u lutse ka lihora tse fetang 4 ka letsatsi kakaretso? Haeba ho joalo, o tsamaisa mokhoa oa ho iphelisa, 'me u tla hloka ho etsa liphetoho ho netefatsa hore u fallela ho feta letsatsi lohle. Litsela tse ling tsa ho otla mokhoa oa ho phela ka nako e telele li akarelletsa ho nka maeto a letsatsi le leng le le leng, ho nka litepisi neng kapa neng ha ho khoneha, ho paka libakeng tse hōle le moo u eang teng, ho ba le deske e emeng, ho etsa mesebetsi ea lapeng, ho tsamaea ka maoto, ho tsamaea ka libaesekele ho ea mosebetsing ho e-na le ho sebelisa koloi ea hau .
U ka ba ua sebelisa melao-motheo ea Kaizen ho senya le lipakane tsena tse nyane. A re re u batla ho lula u se u le mong. Etsa sepheo se senyenyane sa ho nka litepisi hang ka letsatsi. Ke phetoho ea hau e nyenyane, ea letsatsi le letsatsi e tla ameha qetellong.
Joale, karolo ea bohlokoa: ho haha holim'a katleho e nyenyane. U sebelisa mohlala o ka holimo, ha re re u etsa joalo, u na le beke e atlehileng eo u ka finyellang pakane ea hau ea ho nka litepisi letsatsi le leng le le leng. Hona joale o ka ekelletsa ho seo ka ho etsa sepheo se seng sa ho paka ka thōko ho tloha moo u eang (ho etsa bonnete ba hore ho bolokehile ho etsa joalo), kahoo u lokela ho tsamaea hanyenyane. U eketsa boitlamo boo ho ea ho hloa litepisi tsa hau tsa letsatsi le letsatsi.
Hape mohlomong u eketsa ho tsamaea metsotso e 15 letsatsi le leng le le leng, ka sepheo sa ho qetella u fihla metsotso e 30 letsatsi le leng le le leng. U ntse u ekelletsa ka li-increments tse nyenyane ho fihlela u finyella lipakane tsa hau. Joale lipakane tsa hau tse nyenyane li hlahisa tse khōloanyane.
A re sebeliseng khopolo ena ho liphetoho tsa lijo: qala ka ho boloka bukana ea ntho e 'ngoe le e' ngoe eo u e jang kapa ea e noang ka letsatsi le le leng. Ebe u hlahloba litlhaloso tse latelang: na u bona lino tse tahang tse kang li-sodas, lino tse tahang, kapa lino tse tahang tsa kofi lethathamong? Haeba ho joalo, tseo ke lipeo tse bonolo ho li felisa.
Qala ka lipheo tseo tse bonolo, 'me u tsoele pele. Mothati le mohato, sepheo ka sepheo, le pakane ka sepheo. Hang-hang, u tla fumana hore u lahlehetsoe ke liponto tse 10 tsa pele. 'Me u tla ba le lisebelisoa tsa ho tsoelapele haeba u batla ho sebelisa Kaizen ho finyella litebello tsa hau tsa tahlehelo ea boima ka morao.
> Mehloli:
> Chiuve SE, Fung TT, Rexrode KM, Spiegelman D, et al. Ho khomarela maemo a kotsi a bophelo bo botle, bophelo bo botle le kotsing ea lefu la tšohanyetso la pelo har'a basali. JAMA 2011; 306: 62-69.
> Miller M, Stone NJ, Ballantyne C, et al. Triglycerides le lefu la pelo: polelo ea saense e tsoang ho American Heart Association. Tsamaiso ea 2011. E hatisitsoe Inthaneteng Ka la 18, 2011.
> Tuomilehto J, Lindstrom J, Eriksson JG, le al. Ho thibela mofuta oa lefu la tsoekere oa mofuta oa 2 ka liphetoho tsa mokhoa oa ho phela har'a lihlooho tse nang le khatello ea kelello e sa tsitsang. N Eng J Med 2001; 344: 1343-1350.