UJillian Michaels 'Thatha ukuzuza ubunzima beholide kusishiya nemibuzo ethile

Umxholo

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Ngombulelo weentsuku ezisithoba kude, wonke umntu uphupha ngokufaka izinto, isosi yecranberry, kunye nepayi yethanga malunga ngoku. Oko kuthetha ukuba abanye abantu basenokuba bayasokola ingcinga yokuba ukonwabela ixesha lonyaka kunokuthetha ntoni kubunzima babo.

Ngokungathandabuzekiyo, umqeqeshi weenkwenkwezi uJillian Michaels udla ngokufumana ubunzima obuninzi be-Qs ngeli xesha lonyaka. Ngoko ke, wagqiba ekubeni athumele ividiyo kwi-Instagram kwaye anike iingcebiso zakhe ezilungileyo kuye nabani na ochaphazelekayo malunga nokunyuka kwesisindo ngexesha leeholide.

Ingcebiso yakhe yokuqala kukusebenzisa ukuzilolongela iikhalori ezongezelelweyo oza kuzitya ngexesha leeholide. "Ufumana njani ubunzima?" Utsho kwividiyo. "Ufumana ubunzima ngokutya ukutya okuninzi. Ufumana ubunzima ngokutya iikhalori ezininzi kunokuba utshisa. Ngoko izinto zokuqala kuqala, sinokunciphisa inani lokutya esikuthathayo ngokuhambisa ngaphezulu." Ke ukuba ulindele isidlo esinzima seholide, uMichaels ucebisa ukunyusa ubude okanye ubunzima bomsebenzi wakho ngaloo mini ukunceda ukulungelelanisa ukutya okongeziweyo. (Idibeneyo: Le Vidiyo eyi-8 yokuQeqesha yokuSebenza evela kuJillian Michaels iya kukukhupha)

Kodwa ukuba ufunda oku kwaye ucinga ukuba ixesha leeholide kufuneka libe malunga ukonwabela ukutya okumnandi okumnandi kunye hayi ukukhathazeka malunga nokuba kuya kubuchaphazela njani ubunzima bakho, awuwedwa. Okungakumbi koku kungezantsi.

I-ICYDK, i-Michaels ibichaza umxholo weekhalori ngaphakathi, iikhalori ngaphandle. Uluvo olusisiseko luyinto enomdla: Ukuba inani leekhalori ozithathayo lilingana nenani leekhalori ozitshisayo, uya kugcina ubunzima obulinganayo. Thatha iikhalori ezininzi kunokuba utshisa, kwaye uya kutyeba; ngokufanayo, ukuthatha iikhalori ezimbalwa kunokukhokelela ekubeni unciphise umzimba. Nangona kunjalo, kunzima ngakumbi kunokulinganisa iikhalori ozityayo kunye neekhalori ozitshisa ngexesha lokuzilolonga. Isilinganiselo sakho sokutya se-basal-zingaphi iikhalori ozitshisayo ekuphumleni-izinto kwi "calories out" kwicala le-equation. Ukuqhubela phambili ukwenza ingxaki ngakumbi, ukufumana iikhalori ezimbalwa kunokubangela ubunzima inzuzo. "Xa ungawuxhasi umzimba wakho ngeekhalori ezaneleyo okanye ifutha, imetabolism yakho iyehla, kwaye utshisa iikhalori ezimbalwa," uLibby Parker, RD, ngaphambili wasixelela. "Le yimpendulo eguquguqukayo kumzimba okholelwa ukuba usendlala kwaye ufuna ukugcina amandla (aka ubambe kwezo khalori)." Ngaloo ngcamango engqondweni, le ngcamango, ngokulula kwayo, sisixhobo esisetyenziswa ngokuqhelekileyo sokulawula ubunzima.

Ukongeza kwingcebiso yakhe yokomelela komzimba, uMichaels ubonelele ngenye ingcebiso: Uthanda ukulandela umthetho we-80/20 hayi ngeholide kuphela, kodwa yonke usuku. Ifilosofi imalunga nokujolisa ekwenzeni iipesenti ezingama-80 zokutya kwakho ngokutya okusempilweni (kuhlala kugcwele, ukutya okungalungiswanga), kunye nezinye iipesenti ezingama-20 kunye nokunye ukutya okunotyebileyo. "Ingcamango apha asiyikugqithisa," kuchaza uMichaels kwividiyo yakhe. "Sineziphuzo ezimbalwa; hayi i-10. Sisebenza oku kutya kwisibonelelo sekhalori yethu yemihla ngemihla. Kwaye ukuba siyazi ukuba sizakutya kakhulu ngenye imini, [sizama] ukutya kancinci kancinci kulandelayo." I-Michaels iphakamisa ukunamathela kumgaqo we-80/20 imihla ngemihla endaweni yokutshintsha phakathi kweentsuku ezingqongqo kunye "neentsuku zokukopela" ukuze kufezekiswe ulungelelwaniso oluzinzileyo. (Inxulumene: Iintsomi ezi-5 kunye neNyaniso malunga neHolide yokuThola ubunzima)

Zombini iingcebiso zikaMichaels zishiya igumbi lokonwaba ngeeholide. Kodwa ezinye iingcali zesondlo zithi ukugxila kubunzima ngexesha leeholide e konke yenza okubi kunokulungileyo. UChristy Harrison, R.D., C.D.N., umbhali we Ukulwa ukutya. "Loo mbono wokuzilolonga ujika ukunyakaza ube sisohlwayo kunokuba ube novuyo, kwaye ujika ukutya okumnandi okutyayo ngexesha leeholide kube 'ziyolo ezinetyala' ezifuna ukucanyagushelwa ngokusebenza ngokomzimba." Ngamanye amaxesha, olu hlobo lokucinga lunokukhokelela kukuphazamiseka ngokupheleleyo kokutya, wongeza. "Nangona ndifuna ukugxininisa ukuba konke ukutya okungalunganga kuyingozi kwimpilo yabantu nokuba ayihlangabezani neendlela zokuqonda isifo sokutya."

Kwaye emehlweni kaHarrison, indlela ye-80/20 ayifanelekanga, kuba ibiza ukuhlelwa kokutya kwiindidi "ezilungileyo" kunye "ezimbi". Ngokombono wakhe, ulungelelwaniso lokwenyani "lufezekiswa ngokulahla imithetho kunye nezithintelo kunye netyala malunga nokutya, ukuhambisa umzimba wakho ngovuyo kunokuba ukohlwaywa okanye ukulahlwa kwekhalori, nokufunda ukuthobela iminqweno yakho kunye neempawu zomzimba wakho ukukunceda ukukhokela ukutya kwakho kunye nekhalori. ukhetho lwentshukumo, ukuvuma ukuba ukutya kunye nokusebenza ngokomzimba akusoze kube 'ngokugqibeleleyo' ngokulinganayo ngexesha elifutshane njengeeyure okanye iintsuku. " (Idibeneyo: Le Blogger ifuna ukuba uyeke ukuziva ungalunganga malunga nokuzonwabisa ngexesha leeholide)

Nokuba yeyiphi indlela ovumelana nayo, ukulungisa ubunzima bakho akufuneki kuthathe onke amandla akho kwimibhiyozo yeholide. Phakathi kweempikiswano zezopolitiko kunye nemibuzo yothando enomdla, kuninzi ngokwaneleyo ukujongana nayo.

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