Njira 9 Zokonzekera Maholide Ngati Muli Wolemera Kwambiri

Kuchokera ku Chithokozo kufikira ku Chaka Chatsopano, maholide amaoneka kuti amabweretsa mavuto omwe angapangitse mabomba a calorie komanso zosankha zosadya. Mukudziwa chizoloŵezi: kukhala ndi kudya, kukhala ndi kudya. Kukhalanso. Kudya kwambiri. Bwerezani.

Izi zingakhale zovuta kwambiri komanso zovuta kuthana nazo ngati muli ndi kunenepa kwambiri; mwina mungapeze kuti mumaopa maholide chifukwa cha izo. Nazi malingaliro othandizira kuswa.

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Sungani Shuga mu Nyumbayi

Musamabweretse kunyumba, ndipo, ngati mukugwirizanitsa, lolani alendo adziwe nthawi isanakwane kuti mukanakonda iwo sanabweretse zotsekemera.

Kugwiritsa ntchito shuga wowonjezera kwapezeka kuti ndi chimodzi mwa zifukwa zomwe zimayambitsa mliri wa kunenepa kwambiri .

Malingana ndi American Heart Association, magulu akuluakulu a shuga wambiri pa zakudya zathu ndi zakumwa zofewa, maswiti, mikate, cookies, pie, zakumwa za zipatso, zakumwa za mkaka ndi zakudya zamkaka (monga ayisikilimu ndi yogurt yotsekemera), ndi tirigu. Chakumwa chokoma kwambiri ndi zakumwa za zipatso zimakhala ndi shuga wochuluka kwambiri, makamaka, kuti amatchedwa "shuga wamadzi" ndi akatswiri ena.

Poyang'ana mndandanda umenewo, mwinamwake mudzawona kuti maulendo angati odyera ndi maulendo amalowa mu gawo ili. Izi sizikutanthauza kuti simungasangalale ndi buffet ya tchuthi ; Kumbukirani pamene mukupanga zosankha zanu zomwe mumakhala bwino bwino ndi zokoma kusiyana ndi zokoma.

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Idyani Kumayambiriro Patsikuli

Ndibwino kudya zakudya zopatsa thanzi, kapena chakudya champhongo chochepa, musanapite ku phwando la phwando, chakudya chamadzulo kapena buffet. Mwanjira imeneyi simungayesedwe kuti mugwiritse ntchito zakudya zopanda kanthu, ndipo mudzadya pang'ono ngati mukutero, chifukwa chakuti simudzakhala ndi njala yambiri mukamadza.

Koma zoposa izo, onetsetsani kuti simungathe kusinthitsa zambiri za calorie yanu kumayambiriro. Kafukufuku akusonyeza kuti, pankhani yopewetsa kulemera, ndizofunika kuti mukhale ndi nthawi yanji yomwe mumadya kwambiri makilogalamu anu.

Kafukufuku apeza kuti kudya kumayambiriro kwa tsiku kumakhudzana ndi kutaya thupi, ndipo kumachita mofulumira, kuposa kudya makilogalamu ambiri madzulo kapena usiku.

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Gwiritsani Ntchito Nthawi Zonse Zochita Zolimbitsa Thupi

Sikuti kungokhala ndi chizoloŵezi chokhazikika kumathandiza kuchepetsa nkhawa ndikupanga nthawi yosadziwika bwino, koma kukhala ndi zolimbitsa thupi nthawi zonse kumathandiza kuchepetsa kulemera.

Yesetsani kulowera kuntchito kwanu nthawi zonse ngakhale poyenda kapena pa tchuthi, ndipo onetsetsani kuti muyimirire ndikuyenda mofulumira makamaka chakudya chambiri. Kupitiriza kuyenda ndilofunika. Ndipo kafukufuku wasonyeza kuti kuyenda kwa mphindi 15 zokha mutatha kudya kungathe kusintha kwambiri shuga ya magazi.

Choncho gwiritsani mnzanu kapena wachibale ndikuyenda patatha chakudya chamadzulo. Osachepera, thandizani ndi mbale ndi kuyeretsa m'malo molowera pabedi kuti muwonere TV!

Zambiri

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Ganizirani pa Zipatso Zonse ndi Zanyama

Phunziro pambuyo pa phunziro lawonetsa kuti mumadya zipatso ndi ndiwo zamasamba zambiri, mumachepetsa chiopsezo cha matenda ambiri osaphatikizapo, kuphatikizapo khansara , kunenepa kwambiri , shuga, ndi matenda a mtima - kuphatikizapo matenda a mtima ndi sitiroko.

Zipatso ndi ndiwo zamasamba zimapanga zakudya zochepa. Lipoti la World Health Organization (WHO) linanena kuti pali umboni wokhutiritsa wakuti kudya zipatso ndi ndiwo zamasamba zimachepetsa chiopsezo cha kunenepa kwambiri. Poyerekeza ndi zakudya zamtundu wa kalori monga zakudya zopangidwa ndi shuga ndi mafuta, zipatso ndi ndiwo zamasamba sizikhala zochepa kuti zitha kunenepa kwambiri kapena kunenepa kwambiri.

Ndipo chifukwa chakuti ali ndi zakudya zambiri zam'thupi komanso zakudya zina, zimakhala ndi chiwopsezo chachikulu cha shuga ndi insulini . Pazifukwa zomwezi, amachititsanso anthu kukhala okhutira ndi zochepetsera zochepa, motero amathandiza kuchepetsa kulemera .

Kotero, pamene mukuyesera kupanga zakudya zathanzi nyengoyi, simungapite molakwika ndi ndiwo zamasamba ndi zipatso. Onetsetsani kuti iwo sali mu chitumbuwa kapena passerole-yomwe, ndithudi, idzagonjetsa cholinga.

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Yendani Galu Wanu

Izi sizikutanthauza kuti nthawi yeniyeni ndi yogwirizana ndi inu, koma kafufuzidwe amasonyeza kuti chiweto chanu chitha kukuthandizani kuti muchepetse thupi ndikukulepheretsani kupeza zambiri.

Kafukufuku ambiri asonyeza kuti anthu amene amasamalira ziweto amatha kugwira ntchito mwakhama, ndipo, zinyama zonse (akavalo ndi ena osaphatikizapo pano), agalu akuwoneka kuti amalimbikitsa kuchita masewera olimbitsa thupi.

Kuyenda galu wanu nthawi zambiri kumatanthawuza kuti mutenga nthawi yaitali kuposa momwe mungakhalire mutakhala nokha. Kafukufuku wina wa ku Canada adapeza kuti oyang'anira agalu anayenda pafupifupi 300 minutes pa sabata, poyerekeza ndi 168 mphindi pa sabata kwa omwe alibe galu, ndipo osamalira galu adazindikira udindo wawo wosamalira agalu awo monga chofunikira chachikulu choyendetsa galimotoyi.

Kafukufuku wapeza kuti oyendetsa galu amayenda mofulumira kuposa omwe akuyenda okha popanda galu. Kuyenda mofulumira, kumaperekanso phindu lalikulu la thanzi kusiyana ndi kuyenda pang'onopang'ono kapena kungoyendayenda. Chifukwa cha kuyesayesa kwakukulu kofunika, kuyenda mofulumira kudzatentha makilogalamu ambiri kusiyana ndi kuyenda pang'onopang'ono kwa nthawi yomweyo.

Kuyenda galu wanu kungakhalenso gwero la chisangalalo ndi njira yabwino yopezera kupumulidwa kwa mphepo kuchokera ku chimphepo champhamvu cha maholide.

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Muzidziyesa Tsiku Lililonse

Choyamba choyamba m'mawa, m'mawa uliwonse. Mungaganize kuti izi zikhoza kukhala zopanda phindu, chifukwa zingakuchititseni kudandaula ngati mutapeza kuti chakudya cholemetsa usiku womwewo, makamaka phukusi pa mapaundi. Koma mosiyana ndi zimenezo, kudziyeza nokha tsiku ndi tsiku kungakuthandizeni kuti mukhale wolemera kwambiri.

Kudziyesa tsiku ndi tsiku kumakuthandizani kupeza mapaundi olemera a kulemera musanafike mapaundi 10 kapena 20. Zonse ndi za kuzindikira ndi mphamvu-ndipo kudziwa nambala yanu ndi sitepe yoyamba.

Monga tafotokozera pamwambapa, kafukufuku wambiri amapeza kuti iwo amene amadzipweteka tsiku ndi tsiku amalephera kwambiri kuposa omwe amadzichepetsera mobwerezabwereza kuposa tsiku lililonse.

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Yambani Mwambo Watsopano

Mabanja ambiri ali ndi mwambo wa tchuthi. Onani ngati simungapange wanu wathanzi. Mwachitsanzo, ndikudziwa za mabanja ambiri omwe ali ndi Tsiku la Chaka Chatsopano, kapena Akuyamika.

Ngati banja lanu silinayambe kuchita izi, ganizirani njira yosangalatsa yomwe mungagwiritsire ntchito zochitika zomwe anthu onse angapindule nazo. Izi ndi zofunika kwambiri kwa ana, komanso, makamaka ngati kunenepa kwaunyamata kukupitirizabe kukhala vuto lalikulu la thanzi labwino . Ana amaphunzira mwa chitsanzo, ndipo mukhoza kuthandizira kuti anu ndi chitsanzo chomwe chimayika patsogolo ndikulimbikitsa thanzi labwino.

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Sungani bwino

Ngati simunayambe kuchita masewero olimbitsa thupi nthawi zonse (onani nambala 3 pamwambapa), mutha kukhala okhudzidwa nthawi ya maholide. Ndi zophweka ngati kuvala nsapato zanu ndikuyenda. Chabwino, onani ngati mungathe kupeza amodzi kapena achibale anu kapena abwenzi kuti apite nanu, motero mukugwira ntchito nthawi zina pamaso pamaso pamene mukuwotcha makilogalamu ndikuyenda.

Kafukufuku wochulukirapo wakhala wathandizira maulendo ambiri azaumoyo pakuyenda tsiku ndi tsiku. Ndipotu, kuyenda mwamsanga nthawi zambiri kumatchulidwa ngati njira yabwino yopewera kulemera. Kuyenda ndi njira yophweka komanso yophweka yomwe ingakuthandizeni kuchepa thupi, kukuthandizani kuti mukhalebe, ndikukulepheretsani kupeza zambiri.

Mwachitsanzo, ofufuza omwe adafufuza deta kuchokera ku England Health Surveys chaka cha 1999 mpaka 2012 adanena kuti kuyenda kosavuta, kovuta, kamphindi 30 masiku asanu pa sabata kunali bwino kusunga mapaundi kuposa nthawi yomwe inachitikira pa masewera olimbitsa thupi.

Kuyenda tsiku ndi tsiku kudzakuthandizani kuti mukhale ndi moyo wambiri, muthandizidwe ndi matenda a nyamakazi ndikusungani zowonjezereka komanso zamagetsi. Kuchita khama ndi kuyenda mwamsanga kumawathandiza kukhala ndi thupi labwino, kupuma kwa mafupa, mapapu, ndi ubongo kugwira ntchito - zonse zomwe zimawamasulira moyo wabwino koposa nthawi zonse komanso kuwonjezeka kwa nthawi yaitali. Ndi mphatso yanji yabwino kuti mudzipatse nyengo ya tchuthi?

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Khalani Okoma kwa Inueni

Pokhala wokoma mtima ndi wowolowa manja kwa ena nyengo ya tchuthi, onetsetsani kuti mukuchitiranso chimodzimodzi kwa inu nokha. Musadzimenye nokha ngati "muwombera" zakudya zanu tsiku lina kapena mukakwera paphwando paphwando, kapena ngakhale mutadya zakudya zapakati pa nthawi yovuta kwambiri. Chofunika ndi kuyang'ana zam'mbuyo, kumbukirani kuti zonse sizikutayika, ndikungotenga kumene mwasiya, kudya nthawi yotsatira komanso nthawi zambiri pambuyo pake. Ndicho chizoloŵezi chonse chomwe chimakhala chofunikira pamapeto pake.

> Zotsatira:

> Brown SG, Rhodes RE. Ubale pakati pa umwini wa galu ndi nthawi yopuma yopita kumadzulo akuluakulu a ku Western Canada. Am J Prev Med 2006; 30: 131-36.

> Johnson R et al. Zakudya za shuga komanso moyo wa mtima: shuga kuchokera ku American Heart Association. Circulation 2009.

> Lordan G, Pakrashi D. Chitani zochitika zonse "kuyeza" mofanana? Zosiyana ndi zochitika za thupi zimakhala zosiyana ndi zowonongeka za kulemera. Kuopsa Kwambiri 2015 May 20.

> Steinberg DM, Bennett GG, Askew S, Tate DF. Kuyeza tsiku ndi tsiku: kuyesa tsiku ndi tsiku kumachepetsa kulemera kwa thupi ndi kukhazikitsidwa kwa makhalidwe oletsa kulemera. J Acad Nutrition Zakudya 2015; 11: 511-8.

> Bungwe la Padziko Lonse la Umoyo. Tsamba lachidziwitso: kulimbikitsa zipatso ndi ndiwo zamasamba padziko lonse lapansi.