Imikhwa emihlanu elungileyo ekwenza buhlungu

Umxholo

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Xa kuziwa kwimpilo yethu, ezinye zeengcinga zethu ezixabisekileyo malunga nokutya, ukusebenza ngaphandle, amanqatha omzimba kunye nobudlelwane akulunganga. Ngapha koko, ezinye zeenkolelo zethu "ezisempilweni" zinganobungozi. Nazi iimpazamo ezintlanu eziqhele ukwenziwa.

1. "Kunqabile ukuba ndiphose usuku kwindawo yokuzivocavoca."

Wonke umntu ufuna ikhefu kwindlela yakhe yokuzilolonga- kwaneembaleki zeOlimpiki- ngenxa yezizathu ezibini. Okokuqala, umzimba wakho udinga imiceli mngeni emitsha ukuze ugcine okanye ukuphucula ukomelela. Okwesibini, ukuqeqeshwa ngokugqithiseleyo kunokukhokelela kwiintlungu zemisipha kunye neenyembezi, ukulimala ngokubambisana, ukungabikho kwamandla, ukukhathala okungapheliyo, ukunciphisa umzimba, kunye nokudandatheka, utsho uJack Raglin, Ph.D., uprofesa odibeneyo we-kinesiology kwiYunivesithi yase-Indiana, eBloomington, ofunda ngengqondo. kunye neziphumo zomzimba wokuzithwalisa umthwalo omninzi. “Ukuba awukhe uphoswe nosuku kwindawo yokuzivocavoca, oko kuthetha ukuba akukho nto ibaluleke ngakumbi ebomini bakho,” utshilo.

Endaweni yoko: Ukuba uzilungiselela umsitho ofana ne-10k, ungazityhala kakhulu kunesiqhelo. Ngamanye amaxesha, zinike ikhefu kwindawo yokwenza umthambo. Hamba ngaphandle. Ishedyuli yeentsuku zokuphumla kwaye wonwabele ixesha lokuzonwabisa kunye nabahlobo. Ukuba bhetyebhetye kubalulekile.

Inyani yile yokuba ukuhamba ixesha elide kangangeveki ngaphandle kokophula ukubila akuyi kuchaphazela impilo yakho - kodwa ukuhamba ixesha elide ngaphandle kwekhefu ekusebenzeni kwakho ngokuqinisekileyo kuya kuba njalo. "Ityala lokunciphisa ukubuya," utshilo uRaglin. "Ukwenza ngakumbi nangaphezulu-ngaphandle kokwakha ukuphumla kunye nokubuyisela kwindlela yakho yesiqhelo-ukwenza kancinci kwaye kuncinci."

2. "Andizityi iilekese."

Ukusika iilekese kulungile, kodwa ukuzama ukuphelisa zonke iilekese kunokubuyisa umva.Kungenxa yokuba ungqubana nenkqubo esisiseko yomzimba wakho. "Ookhokho bethu babedinga izinyo eliswiti ukuze bazi ukuba zeziphi iziqhamo kunye nemifuno esele ikulungele ukutyiwa," utshilo uJanet Walberg Rankin, Ph.D., unjingalwazi wezokondla nokusebenzisa inzululwazi eVirginia Polytechnic Institute eBlacksburg. "Ke, njengabantu, sinzima ukuba sifune iswekile." Ukuba uzama ukuphelisa zonke iilekese ekutyeni kwakho, ekugqibeleni umfazi wakho wangaphakathi womqolomba uya kuthatha indawo kwaye uyakubetha iicookies, nzima.

Endaweni yoko: U-Elizabeth Somer, MA, RD, umbhali we-Origin Diet (uHenry Holt, i-2001), uthi unokufaka nayiphi na impatho ekudleni kwakho, kodwa ukubheja kwakho kukutya iilekese ezinempilo: isitya samaqunube anesosi yetshokolethi, okanye inxalenye encinci yento ebolile ngokwenene, njengeqhekeza elincinci lesonka samasi okanye i-truffle enye yegourmet. Ngaloo ndlela, uya kwanelisa umnqweno wakho kwaye kungabi lula ukuzinkcinkca.

3. "Ndifumene amanqatha omzimba wam ukuya kuma kwiipesenti ezili-18."

Abasetyhini abaninzi bathabathela indawo ulawulo lokutya kunye nokuzilolonga kulawulo lwenye into ebomini babo, njengemisebenzi yabo okanye ubudlelwane babo, utshilo u-Ann Kearney-Cooke, Ph.D., umlawuli weCincinnati Psychotherapy Institute. Kwaye ngumkhwa onokuthi ube ngumlutha othembekileyo. "Nanini na xa ugqithisa ngento ethile, nokuba ngumsebenzi okanye usebenza, oko kufanele kube sisilumkiso kuwe," utshilo. "Ungasebenzisa lo msebenzi ukwenza utshintsho kwenye indawo yobomi bakho-kwaye elo qhinga alinakusebenza."

UKearney-Cooke uthi abanye abantu basetyhini bajonge kwinto abanokuyilawula, njengokutya okanye indlela abasebenza ngayo. Ke, ngaloloyiso ngalunye oluphunyeziweyo phezu kwemizimba yabo, bayakhuthazwa ukuba benze nangakumbi.

Ukulahla amanqatha omzimba wakho kunokuba yingozi: Amafutha akhusela iiseli zemithambo-luvo kunye namalungu angaphakathi kwaye ayimfuneko ekwenziweni kweehomoni ezinjenge-estrogen. Xa amanqatha omzimba edipha asezantsi kakhulu, uya kwimo yendlala, evala ngokufanelekileyo yonke imisebenzi engeyiyo yokuphila, njengokukhutshwa kwe-ovulation kunye nokwakha ithambo elitsha.

Kwiimeko ezininzi, utshilo uJack Raglin weYunivesithi yaseIndiana, lo monakalo unokuba sisigxina: "I-Estrogen iyabandakanyeka ekudalweni kwethambo, eligqityiweyo [ubukhulu becala] phambi kokuba uphume kwiminyaka engama-20," ucacisa. "Ukuba uyaphazamisana naloo nto, unokuba sengxakini enkulu [yokuxinana kwamathambo] ubomi bakho bonke."

Endaweni yoko: Isitshixo sokugcina nayiphi na injongo kumkhondo kukubona njengenxalenye yomfanekiso omkhulu, utshilo uKearney-Cooke. Khumbula ukuba ukuzilolonga nokutya usempilweni zizinto nje ezimbini zobomi obunempilo; zimele zilungelelane nentsapho, umsebenzi nezinto zokomoya, ekubeni zonke ziyinxalenye ebalulekileyo yempilo entle. Zibuze, ‘Bekuya kwenzeka ntoni ukuba bendingalufikelelanga olu sukelo? Akufunekanga ivakale ngathi sisiphelo sehlabathi. "

Endaweni yokuzabalazela inani elincitshisiweyo lokujonga amanqatha emzimbeni (okanye kwisikali), beka ugxininiso ekwakheni umsipha. "Uninzi lwabasetyhini abasebenzayo ngokwasemzimbeni bawela phakathi kwe-20 kunye ne-27 yeepesenti zamafutha omzimba," kusho uCarol L. Otis, M.D., ugqirha wezemidlalo-yeza eLos Angeles kunye nombhali we-Athletic Woman's Survival Guide (Human Kinetics, 2000). "Wonke umntu uhlukile, nangona kunjalo. Ukuba udla kakuhle kwaye usebenzise rhoqo, umzimba wakho uya kufumana inqanaba lendalo - kwaye akukho nzuzo ukuya ngaphantsi kunoko."

4. "Ndinqumle umva kwiicarbs."

Iikhabhohayidrethi zibalulekile ekutyeni kwethu -- nangona abaxhasi beprotein ephezulu bayigcinayo. Iikhabhoni ngowona mthombo wefuthe lomzimba-- kwizihlunu kunye nengqondo. Ukuphelisa iikhabhohayethi ekudleni kwakho kunokukhokelela ekuphulukaneni nenkumbulo yexeshana elifutshane, ukudinwa, ukunqongophala kwamandla, kunye nokusilela kweevithamini kunye nezamaminerali, utshilo uGlenn Gaesser, Ph.D., unjingalwazi wezomzimba kwiYunivesithi yaseVirginia kunye nombhali weThe Spark (USimon & Schuster, 2000).

"Ingxaki esisiseko yokutya okuneprotheyini ephezulu kukuba zininzi izondlo ezilungileyo kakhulu, ezisempilweni ezipakishwe kwiicarbohydrates," utshilo uGaesser. Ulahlekile nakwifayibha eyona nto ihlukanisa "ezilungileyo" (ezintsonkothileyo, ezinefibre ephezulu) iikhabhohayidrethi kwizinto "ezimbi" (ezilula, ezicokisekileyo).

Endaweni yoko: Izazinzulu ngezondlo ziyavuma ukuba eyona nto iphambili kuko nakuphi na ukutya okusempilweni ziicarbohydrates. Kwaye ezo carbohydrate kufuneka zivela kwiindidi zokutya okupheleleyo (funda: okungacaciswanga) ukutya. “Khangela ukutya okungalungiswanga kangangoko kunokwenzeka,” utsho njalo ingcali ngezondlo uElizabeth Somer.

Imifuno kunye neenkozo ezipheleleyo zihamba phambili, zilandelwa ziziqhamo, izonka ezinefayibha ephezulu kunye nengqolowa kunye neepasta. Olona khetho lubi: iikeyiki kunye neelekese, isonka esimhlophe kunye nabaqhekezi, kuloo myalelo.

“Ukuba unokwenza yonke le nkonzo ibe yinkozo epheleleyo, uya kuba ngcono,” utshilo. "Uphando luye lwabonisa ngokuphindaphindiweyo ukuba i-grains epheleleyo iyanciphisa umngcipheko wesifo kwaye ikuncede ugcine ubunzima obusempilweni. Banomthetho ococekileyo wezempilo. Zizinto ezicokisekileyo omele ukhathazeke ngazo."

5. "Ndiyigxininise, kungakhathaliseki, kubudlelwane bam."

Akukho mpilweni ukunamathela kuyo nantoni na ekwenza ungonwabi- kwaye oko kubandakanya ubudlelwane, bobabini kunye neshishini, utshilo uBeverly Whipple, Ph.D., RN, unjingalwazi wezifundo zengqondo eRutgers University College of Nursing eNewark, NJ

Uxinzelelo oluza kungquzulwano oluqhubekayo, ingqumbo okanye ukungoneliseki kukushiya uzive ungenamandla-kwaye kunokuthatha iminyaka ebomini bakho. Uphando lubonisa ukuba ukuba ukwimeko ecinezelayo ixesha elide kuneenyanga ezimbalwa, uzibekela iingxaki zomzimba ezinjengentloko ebuhlungu, ukulahleka kweenwele, ukuphazamiseka kolusu kunye nokuphazamiseka kokutya ngexesha elifutshane, kunye nokwanda komngcipheko wesifo sentliziyo. ixesha elide. Umrhumo ngokwasengqondweni unokususela kwi-grouchiness kunye nokuphuthelwa ukuya kwiiblues kunye noxinzelelo olugcweleyo.

Endaweni yoko: Ukushiya ubudlelwane okanye nayiphi na indibaniselwano yexesha elide akulula. Kodwa ukuba awonwabanga, inyathelo lakho lokuqala kukuzibuza ukuba yintoni, kanye, elahlekileyo kwimeko, utshilo uWhipple. Mhlawumbi umtshato wakho uziva ulambile ngokwesini nangokweemvakalelo; mhlawumbi uziva unengxaki ngenxa yokuba umphathi wakho eyekile ukunyuselwa.

Thatha uluhlu lweemvakalelo zakho, emva koko uqalise ukuthetha. Wena neqabane lakho ninokufuna ukucebisa, kunye okanye umntu ngamnye. Mhlawumbi ungawatshintsha amasebe (kunye nabaphathi) emsebenzini okanye uphinde uthethe kwakhona ngoxanduva lwakho. Kuya kufuneka ukuba umisele ixesha elingakanani unyamezele le meko kwaye nokuba ungakanani na empilweni ukuba uzimisele ukuncama ukuhlala kwakho.

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