Izizathu ezi-6 ezingalindelekanga zokufumana ubunzima bobusika

Umxholo

• Utya iziqhamo ezimbalwa kunye nemifuno
• IiBlues zasebusika
• Thermostat yakho
• Ukuphelelwa ngamanzi emzimbeni
• Intuthuzelo yeZiselo
• Uzilolonga kancinci
• Uphengululo lwe

Iiholide zidlulile, kwaye usahleli (u-sorta) unamathela kwizisombululo zakho ezisempilweni-ke yintoni eneejean ezixineneyo? Ngaphandle kwezi zizathu ezi-4 ezi-Sneaky Kutheni Ufumana Ubunzima, amaqondo obushushu asebusika angadlala indima enkulu malunga nokuba kutheni ungaphulukani nezo pounds ezongezelelweyo. Emva kwayo yonke loo nto, abantu bachitha ixesha elincinci ekusebenzeni ngaphandle kwaye ixesha elininzi bahlala beshushu ngaphakathi. Ukubetha nakuphi na ukukhula kwemozulu ebandayo ngokuphepha le migibe.

Utya iziqhamo ezimbalwa kunye nemifuno

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Siyazi ukuba awuyi kwivenkile kwaye ucinge yay-ama-apile kwakhona! Ngeemarike ezininzi zamafama zivaliwe kude kube sentwasahlobo, ukutya okubhakiweyo kunye nokutya okutyiwa okunetyiwa kunzima ngakumbi kuneziqhamo ezisandula ukukhiwa. "Kodwa ukunqongophala kokutya iziqhamo kunye nemifuno kubonakala njengokunyuka kwindlala okoko umzimba wakho unqwenela iivithamini kunye neeminerali," utshilo uScott Issacs, M.D, ugqirha wezonyango kunye nombhali. Betha Ukutyeba Ngoku!.

Ukubetha i-bulge: Umzimba wakho ufunxa izondlo kakuhle ngokutya, ke ukutya umnyama weziqhamo kunye nemifuno kuqinisekisa ukuba ufumana zonke izinto ezilungileyo, utshilo u-Issacs. Yiya kwizinto ezitsha ngoku-isquash zasebusika, iziqhamo zesitrasi, uhlaza olunamagqabi-ekubeni imveliso yangexesha ipakisha eyona ncasa. Unqwenela amaqunube okanye umbona oswiti? Zichole kwicandelo lesikhenkcisi; Imveliso ekhenkcezisiweyo iyakhiwa kwaye ipakishwe ngexesha lonyaka kwaye iqulethe izondlo ezininzi njengentsha. (Zama ezi mifuno zili-10 zasebusika, iZiqhamo, kunye nokunye onokuzithenga kwiMarike yamaFama.)

IiBlues zasebusika

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Iintsuku ezimfutshane kunye nexesha elibandayo linokwenza ngaphezulu kunokukwenza uzive ngathi ubanjiswe kumqolomba omnyama womkhenkce. Ukukhanya kwelanga okuncitshisiweyo kubangela ukwehla kwe-serotonin, kwaye kunokubangela ukuphazamiseka kwonyaka. Ngapha koko, abasetyhini abaneminyaka engama-20 ukuya kuma-40 baphindwe kabini kunamadoda ukuba afunyaniswe, kwaye abantu abane-SAD banqwenela ngakumbi ii-carbohydrate kunye neelekese- njengokuphakamisa imeko okwexeshana, ngokokufunda I-Psychology epheleleyo.

Ukubetha i-bulge: Nyathela elangeni ngaphakathi kweyure yokuvuka. Ukubonakaliswa ekukhanyeni kwasekuseni-nangona kukho amafu-kuyasebenza ekunciphiseni iimpawu ze-SAD, ngokutsho kweKliniki yaseMayo. Yenza idosi ephindwe kabini kwimood yakho ngokubopha kunye nokuthatha ijog engaphandle ngaphambi komsebenzi, kuba umthambo unciphisa iimpawu zokudakumba. Fikelela ekutyeni okuqulethe i-DHA-uhlobo lwe-omega-3 efumaneka kwi-salmon kunye ne-trout-enokunciphisa uxinzelelo, ngokophando Ijenali yeZiphazamiso ezichaphazelekayo.

Thermostat yakho

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Ngaba uyaligcina ikhaya lakho likwimeko entle? Yitshintshe-umzimba wakho utshisa iikhalori ezininzi ngokusebenzisa amandla ukufudumala. I-Issacs ithi: "Iimozulu ezibandayo zivula amafutha amdaka-uhlobo oluphakamisa imetabolism." Ke ukuba uza kusuka ekhayeni lakho elimnandi uye emotweni yakho eshushu uye kwiofisi yakho eshushu, awutshisi ngokugqibeleleyo.

Betha iqhuma: Ukuguqula i-thermostat yakho phantsi kweedigri ezimbalwa ngaphantsi kwe-temp yakho eqhelekileyo inokuguqulela kwi-100-calorie eyongezelelweyo yokutshisa ngosuku, u-Issacs uthi. Yamkela ukungcangcazela okwemizuzu embalwa yonke imihla ukwenza kusebenze ukutshisa kwekhalori. Zama ukuhamba nenja yakho endaweni yokuba uyishiye ngasemva okanye uxhathise umnqweno wokufudumeza imoto yakho kwangethuba.

Ukuphelelwa ngamanzi emzimbeni

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Unebhotile yamanzi encanyathiselwe esandleni sakho ehlotyeni, kodwa ufuna nje ngoku ukulwa nomoya obandayo owomileyo. U-Emily Dubyoski, R.D., ingcali yokutya eJohns Hopkins Weight Management Centre, uthi: "Nokuba unamanzi nje kancinci unokulinganisa iimvakalelo zendlala, zikwenze ukuba ufikelele ekufumaneni ukutya xa engamanzi adingwa ngumzimba wakho."

Ukubetha i-bulge: Isindululo esiqhelekileyo zii-ounces ezingama-91 zolwelo ngosuku kubasetyhini, kunye nangaphezulu xa usenza umthambo, utshilo uDubyoski. Ukuba umnqweno uhlasela, yiba nee-ounces zamanzi ezi-8 ulinde imizuzu eyi-10 uthathe isigqibo sokuba usalambile, utshilo. Fikelela ekutyeni okuqulathe isuphu yamanzi enomhluzi wamanzi, iziqhamo ezinamanzi kunye nemifuno enjengeeapile kunye neseleri, kunye neti eshushu. Babala kwisilinganiselo samanzi sakho semihla ngemihla. (Ezi 8 zokupheka zaManzi eziFakelweyo ukuphucula i-H2O yakho ziya kukunceda ufumane amanqaku okonyusa isondlo.)

Intuthuzelo yeZiselo

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Uyazi ukutya okuthuthuzelayo okufana ne-mac kunye netshizi azihambelani ncam esinqeni, kodwa iziselo ezifudumalayo zinokunyusa isikali, utshilo uHope Warshaw, RD, umbhali we Yitya ngaphandle, Yitya kakuhle. Imva kwemini yonke i-mocha itsibela ikhalori yakho yemihla ngemihla phantse ngama-300-anokuguqula iponti eyongezelelweyo qho kwiiveki ezimbalwa (kwaye ucinga ukuba udlulisa izinto zokubhaka ezilingayo kwivenkile yekofu!).

Betha iqhuma: Namathela kwiziselo ezishushu ezingafumanekiyo okanye ezinekhalori esezantsi ezinje ngekofu kunye neti yemifuno, kwaye ubukele iiswiti ezongeziweyo, ngakumbi ukuba usela ngaphezulu kwekomityi enye ngosuku: 1 icephe lobusi longeza iikhalori ezingama-64 kwisiselo sakho; isiraphu enencasa yongeza iikhalori ezingama-60. Endaweni yokufudumeza i-caffeine, cinga ngokutshintsha i-snack yakho yasemva kwemini ngekomityi yenkukhu okanye isuphu esekelwe kwitumato-zombini zineekhalori ezingaphantsi kwe-75 indebe nganye! (Singacebisa ezi 6 zishushu, Iziselo ezinempilo ukukufudumeza kobu Busika nabo.)

Uzilolonga kancinci

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Nokuba kunqabile ukuba uphulukane nokuzilolonga, ukuhlala ngaphakathi endlini kuthetha ukuba amanqanaba emisebenzi aya ezantsi (uguqulo: ngaphezulu Ihlazo iimarathoni kunye nokuhamba ngeempelaveki ezimbalwa). Kwaye, ngexesha elibandayo kunye nexesha lomkhuhlane liguquguquka ngokupheleleyo, ukuziva phantsi kwemozulu kunokulahla inkqubo yakho yesiqhelo yokuzilolonga.

Ukubetha i-bulge: Ngoku lixesha lokubopha umkhondo wakho womsebenzi-ujolise ukufumana ubuncinci bezinyathelo ezili-10000 ngosuku. Yanga ngaphandle kwezemidlalo-sledding, skiing, okanye umlo webhola ekhephu kunye nabantwana-okanye uzixelele ukuba ungawusasaza umboniso owuthandayo ngelixa uhamba kwi-treadmill. Kwaye yazi ukuba kulungile ukwenza umthambo ukuba unentloko ebandayo (kuphephe ukusebenza ukuba iimpawu zisesifubeni sakho), utshilo u-Issacs. Ngapha koko, uphononongo lubonisa ukuba umndilili wokuhamba ngebhayisikile, ukubaleka, i-yoga-kunokunceda amajoni akho omzimba alwe nosuleleko lwebhaktiriya kunye nentsholongwane. (Entsha ekhephini? Zama i-Exercises efanelekileyo yokulungiselela umzimba wakho kwimidlalo yasebusika ngaphambi kokuba ufike emathambekeni.)

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