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Njira Yosavuta Yoyamba ...Nthawi ya tchuthi - pamodzi ndi maphwando a mabanja awo, chakudya, nyengo yozizira, komanso kusowa kwa nthawi yogonana - zingakhale zovuta makamaka kwa anthu omwe ali ndi chithokomiro.
Monga odwala chithokomiro, ambiri a ife tikuyesera kuti tipewe kulemera, tisunge kumene tili, kapena tipewe kulemera. Timayesetsanso kuthetsa nkhawa, kuchita masewera olimbitsa thupi, komanso kugona mokwanira.
Nazi zinthu 11 zomwe tonse tingachite kuti tithandizire kukhala ndi nthawi ya tchuthi.
Njira Yowoneka Yosavuta Yoyamba ...
Poyamba, sindikukupemphani kuti mudye pang'ono. Ingodzipezerani nokha bukhu kapena zolemba zomwe zikugwirizana mu thumba kapena thumba lanu, kukopera pulogalamu, kapena kuti mupeze pa intaneti. Ndipo tsiku lirilonse, kuyambira tsopano, lembani kuluma, kugwa, ndi dontho lililonse la zonse zomwe mumadya. Kukoma kwa gravy, galasi la "masewera osangalatsa" lamakono, cookie mumagwira pamene mukudutsa deskesi yolandirira, chidutswa cha pie, ndodo ya maswiti, mphutsi yamphongo latte kumsika ... zonsezi !
Kusunga diary ya zakudya kungathe kuwirikiza kawiri kulemera kwake kwa munthu - kapena kuthandizira kupepetsa phindu - molingana ndi kafukufuku wa maso wofalitsidwa m'magazini ya American Journal of Preventive Medicine . Wolemba mabuku wina dzina lake Jack Hollis, Ph.D., analemba kuti: "Zomwe anthu ambiri ankadya pazinthu zowonjezera chakudya, zimakhala zolemera kwambiri. Kuchita zosavuta kuzilemba zomwe mumadya kumalimbikitsa anthu kuti azidya zakudya zochepa. "
Simusowa kupanga pulojekiti yaikulu kuchokera kusunga diary chakudya. Mungathe kuzilemba mu bukhu lazinthu, muzilemba pafoni kapena mafoni (pali mapulogalamu ochuluka omwe amakuthandizani kuti muzindikire ma calories ndi zakudya zomwe mumadya), dzipatseni nokha mailesi, tumizani mauthenga, kapena musunge pa tsamba zomwe ziri ndi zida zothandizira kuti ulowetse ndi kufufuza chakudya, chakudya, zakudya, masewera olimbitsa thupi, ndi zina zambiri.
Mukufuna thandizo loyamba buku la chakudya? Kutaya thupi kutitsogolera Jennifer Scott ali ndi chidutswa chachikulu, Kupanga Food Journal mu Six Steps, zomwe zingakupangitse inu kuyamba lero.
Chitsime:
Hollis, Jack F., et al. Kuchepetsa Kulemera kwa Pakati pa Kukanika Kwambiri Kwambiri Pakati pa Mayeso Okhuta Zofooka. Am J wa Prev Med. Vol 35 (2), August 2008. Mndandanda wa intaneti
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Zisanu Zosanu Ndi Zomwe Zimachotsa Malipiro ...Tonse timadziwa malamulo a "asanu pa tsiku" onena za zipatso ndi ndiwo zamasamba. Koma ndi angati a ife omwe tikukwaniritsa zimenezo tsiku ndi tsiku? Osatikwanira, ndikuganiza. Zakudya za holide zimakonda kukhala wowuma komanso shuga wodzaza, ndipo mukakumana ndi zokopa zazikulu komanso zokopa, nthawi zina zomwe mukufuna kudya ndi saladi yosangalatsa kapena chipatso.
Koma kuyambira lero, tiyeni tiwombere kuti titsimikizire kuti tikupeza mavitamini asanu ndi awiri kapena makumi asanu ndi limodzi a zipatso ndi ndiwo zamasamba tsiku ndi tsiku - ndikugogomezera zapamwamba -shuga, shuga wotsika - wotchedwa low-glycemic - masamba ngati inu akhoza. (Mabhanani asanu, mwachitsanzo, samadula, anthu !!)
Zamasamba ndi zipatso zili ndi zakudya zambiri kuposa zakudya zina zambiri ndipo zimakhala zowonjezera. (Kumbukirani kuti chitumbuwa cha apulo, kapena mazira amtundu ndi ma marshmallows sayenera kukhala ngati chipatso kapena masamba !!) Cholinga cha zipatso zam'mwamba ndi zamasamba - zomwe zingakuthandizeni kumva bwino, za chakudya. Fiber ndi yayikulu kwa odwala chithokomiro, omwe angafunikire kupuma kwambiri mu zakudya.
Choncho, dzilonjezeni nokha kuti musanayambe kuchita "hoodies" tsiku lirilonse, mudzayamba kudya zisanu ndi zisanu.
Lembani mndandanda wa masamba apamwamba kwambiri ndi zipatso tsopano, kuti muwone.
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Musamachite Izi Mobwerezabwereza Tsiku ...Ena a ife timaganiza kuti nyengo ya tchuthi ndi chifukwa chodzipangira tokha kuchokera ku Thanksgiving kupyolera mu Chaka chatsopano ... ndipo ena amaonjezeranso ku Super Bowl Sunday, kapena tsiku la Valentine!
Ichi ndi njira yowonjezera kulemera kolemera, chifukwa kumbukirani ... kwa wina yemwe ali ndi chizolowezi chokhazikika, makilogalamu ena 500 patsiku amatanthauza mapaundi owonjezera olemera palimodzi MILUNGU YONSE! Ndipo odwala chithokomiro amatha kupeza mosavuta mosavuta, chifukwa cha kuchepa kwa kagayidwe kameneka, insulini kukana, leptin kukana , ndi kusiyana kofanana kwa mahomoni.
Ma calories 500 amawoneka ngati ochuluka, koma ndithudi ndi okongola kwambiri. Lero ndi latte imodzi yaikulu yokhala ndi kirimu yakukwapulidwa, mawa chidutswa cha chitumbuwa, tsiku lotsatira chimakhala chachikulu kwambiri muffin kapena cookie, ndipo ndi inu apo.
Simungathe kuchita zambiri, tsiku lililonse, kapena mutanyamula mapaundi a maholide.
Pa nthawi yomweyi, ngati simukuchita nthawi zina mumakonda, mumamva kuti mulibe mwayi, ndipo izi zimapangitsa kuti mukhale ndi nkhawa (zomwe zingathandize kuti mukhale ndi njala ndi kulemera), ndipo zingakulimbikitseni kuti mudye. Kotero ... ngati mukuyenera kutero, muzisungira kumalo amodzi patsiku, makamaka. (Izo sizikutanthauza kuti mukuyenera kuti muzichita tsiku lililonse koma musapite pa tsiku limodzi!)
Ndipo kumbukirani, kuti ngakhale mutakhala kuti simukufuna kulemera, muyenera kudula kumalo ena kuti muchepetse zakudya zowonjezera, kapena kupanikizitsani ntchito yanu kuti muwotche kwambiri.
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Chinthu Chofunika Kwambiri Chothandizira Kupewa Kulemera Kupeza ...Ngati mwakhala mukugwira ntchito ndipo mukuchita zambiri, chitani zochepa, kapena muzigawa magawo anu awiri. Kuchita masewera olimbitsa thupi panyumba - mwanjira imeneyi simungayambe kuyendetsa galimoto, kuyimika, kapena kuyembekezera kalasi kapena zipangizo. Ndi bwino kuchepetsa kuchita masewera olimbitsa thupi, kapena kupatulira zochitika zanu, kusiyana ndi kusayeseza.
Ndipo ngati simukuchita masewera olimbitsa thupi, ndi nthawi yabwino yani yoyamba kuposa tsopano, yothetsa mavuto a tchuthi, ndikuthandizani kupeĊµa kulemera kwa holide?
Ndondomeko yanu pa kalendala yanu, ndikuikonzekeretsa.
Chophweka kwa oyamba kumene ... Pezani pedometer, kapena kupeza FitBit kapena chipangizo china chomwe chimagwirizanitsa ndi smartphone yanu, ndipo yesani nambala ya masitepe omwe mumatenga masana. Ngati mudayenda masitepe 2,000, mwakuta makilomita. Yesani zinthu zosavuta monga kuyenda ku ofesi ya antchito anu m'malo molemberana nawo e-mail, kapena kutenga masitepe. Tengani maulendo owonjezereka kuzungulira misika pamene kugula tchuthi kapena kupatsa mphatso. Pakhomo, yendani kuzungulira nyumba panthawi ya malonda a tv ndikuyendayenda pamalo ali pa foni.
Yesetsani masewera a chisanu, monga kusewera, kutchipa kwa snowboard kapena kusambira. Ngakhale mutakhala nyengo yozizira, malo ogulitsira kwanu angakhale ndi ayezi. Bwanji osayendetsa masewera ena pakati pa holide yogula?
Mfungulo ndi: kugwirizana ndi ntchito ngakhale kulikonse kumene mungathe.
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Pangani Ndondomeko ...Chimodzi mwa mafungulo opambana ndi kukonzekera patsogolo. Yambani kuganiza panopa za momwe muti muyendetsere maholide.
Musalole kuti mukhale ndi njala. Idyani nthawi zonse, ndipo pamene mwatuluka, mukugula kapena kuyenda, onetsetsani kunyamula zakudya zopanda thanzi kuti mukhale nawo. Ndiye simungayesedwe kuti mugwire chinthu china ku bwalo la chakudya, malo odyera mofulumira chakudya chodyera, kapena malo ena onse.
Ikani zolinga zanu pa firiji, kapena mu smartphone yanu kapena iPhone.
Musanapite ku lesitilanti, fufuzani menyu pa intaneti, ndipo konzekerani zomwe mudzadya, kotero simukuyesedwa panthawi yoti mupite.
Ndimasewera masewera olimbitsa thupi, komanso zosangalatsa zomwe mumazikonda, ntchito zosautsa maganizo monga yoga, kusinkhasinkha, kuyenda, kupanga, ndi luso.
Kupanikizika maganizo kumayendetsa Elizabeth Scott ali ndi malingaliro apadera okhudza mmene anthu amatanganidwa kuti athetse nkhawa.
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Ndi Nthawi Yotayika!Choyamba, onetsetsani kuti mudya chakudya chanu chachilendo tsikulo. Izi zidzakupangitsani kuti musakhale ndi njala nthawi ya phwando, ndipo mwakonzeka kuti mupite mumtunda ndikudyera chilichonse.
Nthawi zonse muzidya bwino musanapite ku phwando. Khalani ndi kuwala, monga saladi ndi kuvala kowala, kapena mbale ya msuzi wa masamba musanapite.
Mukakhala pa phwando, sankhani zinthu ziwiri kapena zitatu zomwe mumazikonda, kuziyika pa chophimba, ndikuchokapo. Pewani kugwiritsa ntchito mbale, ngati n'kotheka. Ngati mumagwiritsa ntchito mbale, sankhani mbale yaing'ono mmalo mwa mbale yaikulu pa buffet.
Gwiritsani ntchito njira zabwino kwambiri, ndipo mudzaze mbale yanu ndi ndiwo zamasamba (osasinthasintha ngakhale), zipatso, nkhuku yambiri, shrimp. Pewani chakudya chokaphika ndi chokazinga, mafuta odzola, tchizi ndi mavitamini nthawi iliyonse yomwe mungathe.
Musaganize kuti chifukwa chakuti pali zochepa zokongola, kuti ndizochepa. Zambiri mwazing'onozi zimadzazidwa ndi mafuta ndi ma calories. Mwachitsanzo, wonton yokazinga yokha kapena zochepa zazing'ono zopangira zilonda zamakono zingathe kukhala ndi makilogalamu ambiri monga hamburger yaing'ono ndi chakudya cha French.
Musayendetse patebulo, kapena ku khitchini. Izi zidzakulepheretsani kuti musamadye mopanda nzeru, ndikuchotseni ku malo oyambirira.
Sangalalani ndi kucheza. Ndicho chifukwa chake muli pa phwando, ndipo zimachotsa maganizo anu pa brownies!
Ndipo musaiwale kutengera kapena kulemba zomwe mudadya patsikulo!
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Uh-oh - Ntchito Yogwira Ntchito!Pali bokosi lalikulu pa dekesi la alendo, ndipo antchito akuchoka pakhomo, pipi, mikate ndi zochitika zina ku khitchini.
Kenaka muli ndi ofesi kapena chakudya chamasana, ndipo kawirikawiri nthawi zambiri mumakhala ophika uchi, ma rolls, saladi-salad, salaki ... ndi ma cookies.
Konzekerani kuwonongeka kwa tsiku ndi tsiku kwa mayesero. Onetsetsani kuti mudye chakudya choyenera, chamagulu nthawi zonse, ndipo khalani ndi zokometsera zokhala ndi thanzi labwino mu desiki lanu kotero kuti musayesedwe kuti mudye mopitirira muyeso.
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Kodi mungafune chakumwa?Maholide ndi nthawi yomwe vinyo, mizimu, mphala ndi zakumwa zapadera zikuyenda. Koma muyenera kukumbukira kuti zakumwa zili ndi zopatsa mphamvu, ndipo ziri zopanda mphamvu zopanda kanthu. Pamwamba pa izo, pamene mukumwa mowa, zingakulimbikitseni kudya zambiri.
Ambiri mwauchidakwa amakhala ndi makilogalamu 150-200 pa galasi. Khalani ndi zakumwa 2-3 zokha ndipo mwangomaliza kudya chakudya chokwanira.
Ngati mumamwa zakumwa izi, sankhani mwanzeru. Mwachitsanzo, mmalo mokhala ndi galasi yambiri ya vinyo, yesetsani kupanga spritzer mwa kusakaniza theka la kapu ya vinyo ndi madzi ozizira.
Mukhozanso kumwa zakumwa zoledzera zina ndi botolo la koloko kapena zakumwa zofewa.
Ndipo vuto silili chabe chakumwa chauchidakwa. Kodi ndi bwino kusiyana ndi ulendo wopita ku Starbucks kapena malo ogulitsa khofi tsiku lozizira? Koma ngati mukufuna kukonzekera, samalani. Zina za Pumpking Spice Lattes ku Starbucks zingakhale ndi calories zopitirira 400!
M'malo mwake, sangalalani ndi nyengoyi, ndikudya kapu ya khofi ndi kupaka mkaka wochuluka kapena wotsika kwambiri - pansi pa calories 50. Ngati mumayenera kumwa zakumwa zakumwa zapadera, pitani ndi nonfat version, kuti mumeta ndevu zina.
Ndipo musaiwale mbalanog ... holide yachikhalidwe imatenga mapepala okwana 342 maola asanu ndi atatu omwe amagwira ntchito. Ngati ndinu fanni wa eggnog monga ine ndirili, yesetsani chokoma ichi chokoma cha Mafuta Ochepa, Oggnog Okhazikika M'malo mwake.
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Nthawi Yovuta ....Kwa odwala chithokomiro, kupanikizika kumakhala koopsa kwambiri chifukwa cha kulemera kwa thupi. Kupanikizika kumapangitsa kuti ma cortisol ayambe, omwe amachititsa shuga wa magazi ndi kusinthasintha kwa insulini. Izi zingapangitse thupi lanu kukhala lothandiza pa yosungirako mafuta, ndikupangitsani kuti mukumva njala.
Kupsinjika maganizo kungayambitsenso kusankha zakudya zoipa ndikusiya kuchita masewera olimbitsa thupi.
Choncho ... yesetsani kusunga nkhawa ... Musadzipereke nokha. Ngakhale kuti nthawi zonse zikuwoneka kukhala zochuluka kwambiri kuchita - maphwando amalonda, masonkhano a mabanja, kusonkhana ndi anthu, ntchito za kusukulu - kuika patsogolo zinthu zofunika kwambiri kwa inu, ndikuti ayi kwa ena.
Mukufuna malingaliro ochuluka? Pitani ku webusaiti ya Elizabeth Scott Webusaiti Yowunikira Mavuto Kuti Muthandize Malangizo Othandiza Kugonjetsa.
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Musati Skimp pa Kugona Ndiko kuyesa nthawi yopuma yotsegulira kupereka tulo, koma ndizofunika kwambiri. Kugona kumathandiza kulimbikitsa chitetezo cha mthupi lanu, kukupatsani mphamvu - kuti musadye kapena kudya zakudya zowonjezera kuti mukhale ndi mphamvu zowonjezera mphamvu - ndipo zimakuthandizani kuchepetsa mphamvu.
Kulephera kugona kungathandize kwambiri kuti phindu likhale lolemera kapena kulemetsa.
Choncho onetsetsani kuti mumatenga maola asanu ndi awiri kapena asanu ndi atatu usiku wonse pa maholide. Waistline wanu adzakuthokozani chifukwa cha izo!
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Ndipo Chinsinsi Chofunika Kwambiri Ndi ...Chimodzi mwa zifukwa zazikulu kwambiri za kupambana ndi kungokhalira ndi izo.
Kotero ngati mulowerera, ndikudya maswiti ambiri a Halowini, chitumbuwa cha mandimu kapena pudding ya Khirisimasi kapena agogo ake apadera kuposa momwe muyenera, bwererani kumbuyo mwamsanga.
Kudya chakudya chimodzi kapena chochitika chimodzi sikudzakhala chifukwa cha kulemera kwamuyaya. Koma kudya chakudya chambiri patsiku, ndi maphwando angapo, ndi zakudya zina zapadera, ndi kumaliza tini ya ma cookies okhala kumtunda pamwamba pa zonsezo kuwonjezera, ndipo IZI idzakhala chifukwa cha kulemera kwamuyaya.
Choncho musagwiritse ntchito kumwa mowa mwauchidakwa. Musalole kupatula nthawi imodzi kukhala chifukwa chodyera tsiku lonse, kapena tsiku lotsatira, kapena sabata lathunthu, kapena kudumpha masewera olimbitsa thupi.
Khalani ndi Moyo Wosangalala, Wosabata Wathanzi! - Mary