IiHacks ezi-7 zokuDiya okutsha ongazange uve ngaphambili (Oko kusebenza ngokwenene!)

Umxholo

• Cima usetyenziso lokubala iikhalori
• Yenza umlinganiso wokusebenza kwakho kwe-HIIT
• Yiba nesondo ekuseni ngeempelaveki
• Yehlisa umculo xa usitya
• Mamela umdlalo xa usiya
• Jonga ikhabhathi yakho yamayeza
• Hlela kwakhona iwotshi yakho yokutya
• Uphengululo lwe

Indlela yokutya ngendlela eyahlukileyo iyatshintsha kakhulu, kwaye ithathela ingqalelo ukuba yenza ukuba ukulahla iiponti kulawuleke ngakumbi kwaye kuhlala ixesha elide kuneendlela zangaphambili zokubila nendlala, ziindaba ezimnandi ezo. "Indlela esiye saxelelwa ukuba sinciphise umzimba isenze ukuba singaphumeleli," utshilo uDavid Ludwig, MD, Ph.D., unjingalwazi wezondlo eHarvard kunye nombhali we Usoloko Ulambile? "Ukuba khange ikusebenzele, yazi ukuba ayinguwe wedwa osokolayo." Ngapha koko, okukhona abaphandi befunda ngokuncipha kobunzima, kokukhona bebona ukuba iinyaniso ezithile ezicingelwayo azihlali zibambelele kubomi bokwenyani. (Njengakukutya okuyingozi kuxoka ukuba uyakholelwa.)

Ke ihambisa ntoni? Uyakonwabela ukuva ukuba utshintsho olulula lomkhwa zezona zinemiphumela enzulu, yexesha elide. Ezi zizicwangciso ezihlakaniphile, ezintsha ezihlawula ngokwenene.

Cima usetyenziso lokubala iikhalori

Umzimba wakho uphendula kwiikhalori ngokwahlukeneyo ngokuxhomekeke kukutya abavela kuzo. Endaweni yokubala ngokungakhathali kunye nokusika iikhalori, jolisa ekutyeni ukutya okufanelekileyo, utshilo uGqirha Ludwig. Ukusebenzisa i-carbs esetyenzisiweyo kwenza i-insulin yakho inyuke, nto leyo ebangela ukuba iiseli zakho zamafutha zigcine iikhalori ezingaphezulu. Iprotheyini, kwelinye icala, ibangela ihomoni ekhupha iikhalori kwindawo yokugcina, "utsho. Okubi nakakhulu, i-carb enzima yokutya inciphisa imetabolism yakho. Xa uGqr. wafumanisa ukuba abo bacheba i-carbs batshisa ama-325 eekhalori ezongezelelweyo ngosuku xa kuthelekiswa nabo bacheba amanqatha-ngaphandle kokwenza umthambo owongezelelekileyo. Fumana iprotein eninzi kwaye utshintshe i-carbs esetyenzisiweyo ngokutya okunamafutha amaninzi anempilo kunye ne-carbs yendalo efana neziqhamo, imifuno, kunye neembotyi kunye iiponti ziya kulahla ngokulula, akukho fancy math ezifunekayo.

Yenza umlinganiso wokusebenza kwakho kwe-HIIT

Ukuba uyaprinta, ujikeleza, kwaye uya kwiiklasi ze-HIIT ezinje ngokuba uphambene kodwa ungalahli bunzima, unokuba ugqithisile. "Ukuziqhelanisa ngokugqithiseleyo kukhokelela ekuveliseni ngokugqithiseleyo i-cortisol, i-hormone yoxinzelelo eyenza ukuba unqwenele iswekile kunye nokugcina amafutha," kusho uStephanie Middleberg, uR.D.N., umseki we-Middleberg Nutrition kwisiXeko saseNew York. Ungaze uyeke ijimu; nciphisa nje iiseshini zakho zoxinzelelo oluphezulu ukuya kwiintsuku ezintathu ngeveki max (ubuninzi bokufumana zonke izibonelelo zempilo) kwaye usebenze ngokumodareyitha (phakamisa iintsimbi, ukubaleka, thatha iklasi ye-yoga) iintsuku ezimbini ngeveki, ucebisa.

Yiba nesondo ekuseni ngeempelaveki

Amanqanaba aphezulu e-oxytocin ("ihomoni yothando" ekhutshwa xa usondelene nomnye umntu) inokukunceda ukuba utye kancinci, ngokutsho kophando olupapashwe kwiphephancwadi. Ukutyeba ngokugqithisileyo. Kuba sisebenzisa ukuya kutsho kuma-400 eecalories ngaphezulu ngeMigqibelo nangeCawe kuneentsuku zeveki, ukuxakeka phakathi kwamaphepha kunganceda ukulungisa umonakalo wokutya. "Ngaphezu koko, isondo sinokukwenza uzive wonwabile ngomzimba wakho, okukunceda ukuba wenze ukutya okungcono kwaye ukhethe nokuzilolonga," utshilo uHaylie Pomroy, umbhali Ukukhawuleza kweMetabolism yokutya Rx. (Ukwabelana ngesondo kusasa kunokukunceda unciphise uxinzelelo.)

Yehlisa umculo xa usitya

Abantu batya ii-pretzels ezingakumbi xa babephulaphule izandi ezazirhafisa ingxolo ye-snack, uphando olwenziwe kwiYunivesithi yaseBrigham Young kunye neYunivesithi yaseColorado State. Yitshintshe ibe yingqondo: Xa usazi ngakumbi into oyityayo (njengaxa usiva ukuba uhlafuna), kunokwenzeka ukuba uyeke ukutya kwakamsinya, utsho umbhali wokufunda uRyan Elder, Ph.D. Ukuba awutyi kutya okuneswekile, okanye ungathanda ukuncokola nabahlobo bakho bokutya kunokuba umamele konke ukuluma, qaphela ezinye iinkcukacha malunga nesidlo sakho, ucebisa uDawn Jackson Blatner, RDN, a Ubume ilungu lebhodi yabacebisi kunye nombhali we Ukutya okuFlexitarian. "Jonga ukutya kwifolokhwe yakho ngaphambi kokuba ukubeke emlonyeni wakho, xabisa indlela okuvumba ngayo, kwaye ungcamle iincasa," utsho.

Mamela umdlalo xa usiya

Iiyure ochitha u-schlepping ukuya nokubuya emsebenzini zihlala zizezona zinto zixinzelelekileyo kusuku lwakho, ezingalunganga esinqeni sakho. UAmy Gorin, R.D.N., ongumnini weAmy Gorin Nutrition kwisiXeko saseJersey, eNew Jersey uthi: “Uxinezeleko lubangela ukuba amadlala eadrenal akhuphe i<em>cortisol, nto leyo enokukwenza unqwenele iswekile kuze kukwenze utyebe. Ngapha koko, uphando luye lwadibanisa uhambo olude kunye nee-BMIs eziphezulu. Awungekhe ukwazi ukufumana amanqaku omsebenzi kufutshane nasekhaya, kodwa unokulwenza lula uxinzelelo lwakho ngokuhlekisa. Nditsho nokuhleka okulindelweyo kubonisiwe kwi-cortisol esezantsi, utshilo uGorin. Kwaye ukuba awuxinezelekanga xa ufika emsebenzini, kuya kuba lula ukuthi akukho zi-donuts zeofisi.

Jonga ikhabhathi yakho yamayeza

"Iipesenti ezilishumi zokutyeba kakhulu zibangelwa ngamayeza," utsho uLouis J. Aronne, MD, umbhali Guqula ukutya kwakho kwe-Biology kunye nomlawuli weComprehensive Weight Control Centre e-Weill Cornell Medicine kunye naseNewYork-Presbyterian Hospital. Kodwa oonobangela abasoloko becacile, njengolawulo lokuzalwa kunye noxinzelelo. Ngapha koko, ii-antihistamines yingxaki eqhelekileyo, utshilo uGqirha Aronne. "Abantu bathatha la machiza ukunciphisa ukwaliwa kwaye balale ngcono, kodwa sifumanise ukuba angonyusa ukutya kwaye abangele ukutyeba," utshilo. Kungenxa yokuba ii-histamines, ezikhutshwa ziiseli zakho ekuphenduleni i-allergen, zii-neurotransmitters ezinceda ukulawula iindlela kwingqondo yakho ezinxulumene nokutya kunye nemetabolism; ukuphuma kwe-antihistamines kuyayicima le mpembelelo. Jonga i-allergist ukuba uthatha la machiza rhoqo, uGqirha Aronne ucebisa. Kwaye ukuba usebenzisa i-antihistamines ukukunceda ukuba ulale ebusuku, cela ugqirha wakho malunga nezisombululo zokulala zendalo ezifana ne-melatonin.

Hlela kwakhona iwotshi yakho yokutya

Ukuqinisekisa ukuba uqala usuku lwakho ngesidlo sakusasa kulungile ngenxa yezizathu ezimbalwa. Ukutya kwasekuseni okunempilo kunceda ukuseta ithoni ekukhetheni ukutya okuqinisekileyo ngalo lonke usuku, kwaye uphando lubonisa ukuba abantu abadla isidlo sakusasa bathambekele ekuhambeni ngakumbi kwaye batye kancinci. Ngaphezu koko, unamandla amakhulu kusasa, ngoko unokukhetha ukutya okunempilo ngoko, oko kuyenza ibe lixesha elifanelekileyo lokutya iikhalori zakho zemihla ngemihla (ngokungafaniyo xa ubuya emsebenzini ulambile kwaye ucinezelekile), uBlatner uthi. . Kodwa ufumanisa ukuba abathengi bakhe bahlala betsiba isidlo sakusasa, besithi abalambanga nje kusasa. Into kukuba, kufuneka uvuke unomnqweno wokutya. “Ukuba uziva uhluthi xa uqala ukuvuka, oko kuthetha ukuba utye kakhulu kwisidlo sangokuhlwa kubusuku obungaphambili okanye utye kufutshane kakhulu nexesha lokulala,” uyachaza uBlatner. Isisombululo: Tsiba isidlo sangokuhlwa nje ngobusuku obunye okanye utye kwangoko ngokuhlwa, kwaye ngentsasa elandelayo awuyi kukwazi ukumelana nesidlo sakusasa esisempilweni. Oku kuya kusetha kwakhona iwotshi yakho yokutya, eya kwenza zonke izidlo zakho zibe sempilweni.

Uphengululo lwe