Treisija Eptona (Tracy Epton), Man\u010destras Universit\u0101te, Apvienot\u0101 Karaliste<\/p>\n
M\u0113r\u0137u nosprau\u0161ana ir popul\u0101ra metode<\/em><\/p>\n Past\u0101v daudzas un da\u017e\u0101das metodes, ko var izmantot, lai main\u012btu uzved\u012bbu (\u0161obr\u012bd uzskait\u012btas 93 metodes). M\u0113r\u0137u nosprau\u0161ana ir viena no \u0161\u0101d\u0101m metod\u0113m, ko paz\u012bst un vismaz reizumis ir izmantoju\u0161i gandr\u012bz visi. M\u0113r\u0137u nosprau\u0161anu izmanto k\u0101 labdar\u012bbas organiz\u0101cijas (piem\u0113ram, Apvienotaj\u0101 Karalist\u0113 organiz\u0101cija “Alcohol Concern” aicina cilv\u0113kus ap\u0146emties janv\u0101r\u012b nelietot alkoholu), t\u0101 komercorganiz\u0101cijas, kas pied\u0101v\u0101 svara samazin\u0101\u0161anas programmas, un pat fitnesa lietotnes. K\u0101d\u0101 nesen veikt\u0101 p\u0113t\u012bjumu p\u0101rskat\u0101 ir apl\u016bkoti 384 m\u0113r\u0137u nosprau\u0161anas pa\u0146\u0113mieni da\u017e\u0101d\u0101s jom\u0101s, lai noskaidrotu, vai m\u0113r\u0137u nosprau\u0161ana ir efekt\u012bva metode, k\u0101di m\u0113r\u0137i ir visefekt\u012bv\u0101kie, un vai \u0161\u012b metode ir piem\u0113rota visiem.<\/p>\n <\/p>\n Vai ar m\u0113r\u0137u nosprau\u0161anu iesp\u0113jams main\u012bt uzved\u012bbu?<\/em><\/p>\n <\/p>\n M\u0113r\u0137u nosprau\u0161ana ir efekt\u012bva metode, k\u0101 pan\u0101kt da\u017e\u0101du veidu uzved\u012bbas p\u0101rmai\u0146as (tostarp attiec\u012bb\u0101, piem\u0113ram, uz otrreiz\u0113j\u0101s p\u0101rstr\u0101des pa\u0146\u0113mieniem, sporta sasniegumiem, izgl\u012bt\u012bbas m\u0113r\u0137iem un vesel\u012bbu) \u2013 ar\u012b tad, ja to izmanto k\u0101 vien\u012bgo metodi un nek\u0101das citas uzved\u012bbas p\u0101rmai\u0146u metodes netiek izmantotas.<\/p>\n <\/p>\n P\u0101rsteidzo\u0161i ir tas, ka m\u0113r\u0137u nosprau\u0161anas metode nek\u013c\u016bst efekt\u012bv\u0101ka, kombin\u0113jot to ar cit\u0101m uzved\u012bbas p\u0101rmai\u0146u metod\u0113m. Piem\u0113ram, m\u0113r\u0137u nosprau\u0161anai pievienota atgriezenisk\u0101 saite (t.i., past\u0101st\u012b\u0161ana citiem par pa\u0161reiz\u0113jo st\u0101vokli un\/vai pan\u0101kumiem attiec\u012bb\u0101 uz m\u0113r\u0137a sasnieg\u0161anu) nepadara to efekt\u012bv\u0101ku. Pats svar\u012bg\u0101kais: liekot cilv\u0113kiem skaidri ap\u0146emties sasniegt m\u0113r\u0137i vai pat tikai jaut\u0101jot, k\u0101 vi\u0146i ir ap\u0146\u0113mu\u0161ies sasniegt m\u0113r\u0137i, m\u0113s paties\u012bb\u0101 samazin\u0101m m\u0113r\u0137u nosprau\u0161anas efektivit\u0101ti.<\/p>\n <\/p>\n M\u0113r\u0137u nosprau\u0161ana k\u0101 papildu metode uzlabo vienas uzved\u012bbas p\u0101rmai\u0146u metodes efektivit\u0101ti. Intervences, kas ietver k\u0101da darb\u012bbas rezult\u0101tu uzraudz\u012bbu, nedodot atgriezenisko saiti (piem., re\u0123istr\u0113\u0161ana, cik daudz aug\u013cu un d\u0101rze\u0146u tiek ap\u0113sts \u0113dienreiz\u0113), ir efekt\u012bv\u0101kas, ja t\u0101m pievieno m\u0113r\u0137u nosprau\u0161anu.<\/p>\n <\/p>\n Past\u0101v daudz da\u017e\u0101du faktoru, ko var \u0146emt v\u0113r\u0101, nosprau\u017eot un nov\u0113rt\u0113jot m\u0113r\u0137us; da\u017ei no tiem ir pla\u0161i paz\u012bstami (piem., SMART krit\u0113riji m\u0113r\u0137u nosprau\u0161an\u0101), bet da\u017ei citi varb\u016bt netiek sevi\u0161\u0137i bie\u017ei izmantoti.<\/p>\n \u00a0<\/em><\/p>\n Kas var uzlabot m\u0113r\u0137u nosprau\u0161anas efektivit\u0101ti attiec\u012bb\u0101 uz uzved\u012bbas p\u0101rmai\u0146\u0101m? <\/em><\/p>\n <\/p>\n Past\u0101v m\u012bts, ka viegli sasniedzama m\u0113r\u0137a nosprau\u0161ana ir efekt\u012bv\u0101ka t\u0101diem nol\u016bkiem k\u0101 svara zaud\u0113\u0161ana. Ta\u010du uzved\u012bbas p\u0101rmai\u0146as norit veiksm\u012bg\u0101k, ja ir tiku\u0161i noteikti gr\u016bti sasniedzami m\u0113r\u0137i. Tiek sagaid\u012bts, ka gr\u016bti sasniedzamus \u00a0m\u0113r\u0137us sp\u0113j sasniegt tikai neliels cilv\u0113ku, bet uzved\u012bbu p\u0101rmai\u0146u gad\u012bjumos gr\u016bti m\u0113r\u0137i ir efekt\u012bv\u0101ki par vid\u0113ji gr\u016btiem (t.i., t\u0101diem, kurus sagaida sasniedzam 15-50 % cilv\u0113ku) vai viegliem m\u0113r\u0137iem (t.i., t\u0101diem, kurus sagaida sasniedzam vair\u0101k nek\u0101 pusi cilv\u0113ku).<\/p>\n <\/p>\n Past\u0101st\u012b\u0161ana par nospraustajiem m\u0113r\u0137iem ir labs veids, k\u0101 paaugstin\u0101t uzved\u012bbas p\u0101rmai\u0146u efektivit\u0101ti. Ir liel\u0101ka iesp\u0113ja, ka m\u0113r\u0137is tiks sasniegts vai notiks virz\u012b\u0161an\u0101s uz to, ja par m\u0113r\u0137i atkl\u0101ti izst\u0101sta citiem (piem., ja, nosprau\u017eot m\u0113r\u0137i, cilv\u0113ks atrodas tie\u0161\u0101 kontakt\u0101 ar k\u0101du citu, vai ar\u012b, ja cilv\u0113ks atkl\u0101j citiem savus nospraustos m\u0113r\u0137us, piem\u0113ram, kol\u0113\u0123iem past\u0101sta par ap\u0146em\u0161anos atmest sm\u0113\u0137\u0113\u0161anu). Ar\u012b sporta psiholo\u0123ij\u0101 tiek ieteikts uzrakst\u012bt sportista m\u0113r\u0137us un publiskot tos.<\/p>\n <\/p>\n Darbo\u0161an\u0101s grup\u0101 ce\u013c\u0101 uz m\u0113r\u0137i ar\u012b paaugstina uzved\u012bbas p\u0101rmai\u0146u efektivit\u0101ti. Viena liel\u0101ka m\u0113r\u0137a izvirz\u012b\u0161ana visai \u0123imenei, kol\u0113\u0123u grupai, sporta komandai vai draugu grupai ir efekt\u012bv\u0101ka metode nek\u0101 individu\u0101lu m\u0113r\u0137u izvirz\u012b\u0161ana katram atsevi\u0161\u0137am grupas dal\u012bbniekam.<\/p>\n <\/p>\n Ir da\u017ei faktori, kas neko nemaina, nosprau\u017eot m\u0113r\u0137i<\/em><\/p>\n <\/p>\n M\u0113r\u0137i, kas v\u0113rsti uz uzved\u012bbas mai\u0146u (piem., svara samazin\u0101\u0161anas programm\u0101s bie\u017ei tiek ieteikts nospraust uzved\u012bbas m\u0113r\u0137us, piem\u0113ram, \u0113st tikai 1200 kalorijas dien\u0101), ir tikpat efekt\u012bvi k\u0101 m\u0113r\u0137i, kas v\u0113rsti uz rezult\u0101tiem (piem\u0113ram, m\u0113r\u0137is zaud\u0113t noteiktu svaru katru ned\u0113\u013cu).<\/p>\n <\/p>\n M\u0113r\u0137i, kuri nosprausti ar nodomu uzlabot kaut ko sal\u012bdzin\u0101jum\u0101 ar pa\u0161reiz\u0113jo st\u0101vokli (piem., dien\u0101 noiet par 5 000 so\u013ciem vair\u0101k), ir tikpat efekt\u012bvi k\u0101 tie, kuru pamat\u0101 ir \u0101r\u0113js standarts (piem., dien\u0101 noiet 10 000 so\u013cu).<\/p>\n <\/p>\n Vienl\u012bdz efekt\u012bvi ir pa\u0161a nosprausti m\u0113r\u0137i, citu nosprausti m\u0113r\u0137i un kop\u012bgi nosprausti m\u0113r\u0137i. Var nospraust vair\u0101kus m\u0113r\u0137us uzreiz, bet var ar\u012b atk\u0101rtoti nospraust vienu un to pa\u0161u m\u0113r\u0137i vair\u0101kas reizes p\u0113c k\u0101rtas \u2013 efektivit\u0101ti tas neietekm\u0113.<\/p>\n \u00a0<\/em><\/p>\n Praktiski ieteikumi<\/em><\/p>\n \u00a0<\/em><\/p>\n \u0100rstiem, atbalstot pacientus m\u0113r\u0137u nosprau\u0161an\u0101 vai nosprau\u017eot m\u0113r\u0137us pacientiem, j\u0101\u0146em v\u0113r\u0101 \u0161\u0101di apsv\u0113rumi.<\/p>\n <\/p>\n V\u0113lams aicin\u0101t, lai pacienti:<\/p>\n <\/p>\n Nav v\u0113lams:<\/p>\n Vaic\u0101t, cik liela ir ap\u0146em\u0161an\u0101s sasniegt m\u0113r\u0137i<\/strong>: ja cilv\u0113ks neb\u016bs stingri ap\u0146\u0113mies, \u0161\u0101ds jaut\u0101jums var v\u0113rst uz to uzman\u012bbu un t\u0101d\u0113j\u0101di negat\u012bvi ietekm\u0113t m\u0113r\u0137a sasnieg\u0161anu.<\/p>\n <\/p>\n Tulkoju\u0161as And\u017eela Ber\u0137e un Krist\u012bne M\u0101rtinsone <\/em><\/p>\n","protected":false},"excerpt":{"rendered":" By Tracy Epton, University of Manchester, United Kingdom Goal setting is a popular technique There are many different techniques that can be used to change behaviour (93 according to a recent list!). 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