Indlela iMelika ikwenza ngayo ukuba utyebe

Umxholo

• Uphengululo lwe

Abemi base-US bayakhula, kwaye kunjalo nomntu waseMelika. Kwaye sukujonga isiqabu kukuqhekeka nangaliphi na ixesha kungekudala. ubuncinci iipesenti ezingama-30 ngaphezulu kobunzima bazo). Ingxaki yethu yesisindo sikazwelonke ifikelela ngokukhawuleza kumgangatho wePillsbury Doughboy.

"Ngokwenene ngubhubhane," ugcina ingcali yokutyeba uJames O. Hill, Ph.D., umlawuli weZiko leZondlo zoLuntu kwiYunivesithi yaseColorado Health Science Centre eDenver. "Ukuba ukutyeba kakhulu sisifo esosulelayo, ngesele sihlanganise ilizwe. Ngesele sibhengeze imeko yonxunguphalo."

Singalibeka ityala lokudumba kwemicimbi kwinkcubeko yethu enengqondo, utshilo uHill. Siye sahlala phantsi kangangokuba abaninzi bethu bashiya iisofa zethu kuphela ukuze bafumane olunye uncedo lwento emnandi-ngokuqhelekileyo ngamafutha angaphezulu kunye neswekile imboni yokutya ikhuthaza ngokukrakra. Abaphandi batyhola ukungalingani kweekhalori ngenxa yokunyuka kobunzima.

Ukuqala ngeminyaka yee-1980s, ngokutsho kwijenali yeSayensi, i-accouterments ye-moderization--kubandakanya iikhompyuter, ulawulo olukude, ubunini beemoto ezininzi, ii-escalators ezingaphezulu kunye neeshuttles--zidityaniswe nentabalala yokutya okunexabiso eliphantsi ukuvelisa abantu abahamba kancinci kwaye batye. Kaninzi. "Ngaphandle kwabantu abambalwa abanethamsanqa abangazukutyeba nokuba benza ntoni, awungekhe uphile ubomi namhlanje kuluntu lwethu kwaye ugcine ubunzima obuqhelekileyo," utshilo uHill. "Indawo esingqongileyo iza kukufumanela."

Kudinga ukuzimisela ukujonga phantsi inkcubeko efuna ukuba uthule, uhlale phantsi utye. Ukugcina isisombululo sakho, kuyanceda ukwazi ukuba ishishini lokutya liqhuba njani kunye neenzuzo kwiminqweno yakho kunye nendlela uluntu ngokubanzi olungakhuthazi ngayo indlela yokuphila esebenzayo. Nazi iindlela ezikwenza ukuba utyebe-kunye nendlela yokulwa umva. Ulwazi, emva koko, ngamandla. --M.E.S.

Kutheni siyekile ukuhamba

Unyaka yi-1880-cinga "iNdlu encinci kwi-Prairie" - kwaye ufuna i-ayisikrimu. Ngamaxesha athile ebusika ophelileyo, uthathe ihashe lakho kunye nenqwelo yakho wayokuzibeka echibini lendawo kwaye wachitha usuku uvuna iibhloko zomkhenkce. Wabarhuqela endlwini yomkhenkce waza wayigcina phantsi kwesarha. Ngoku ususa uthuli lomkhenkce, uchebe iitshiphusi kwaye wongeze kwi-ice-cream churn enetyuwa kunye nomxube wekhrimu owenze emva kokusenga uBessie wakho omthandayo. Uqala ukujika i-crank kwi-churn. Iingalo zakho ziqala ukuvutha. Uyakhathaza kwaye wenze ezinye ngaphezulu. Okokugqibela, unayo ice cream yakho. Gqithisela phambili namhlanje. Ngaba unqwenela ukulungiswa kwakho kweHaagen-Dazs? "Ngena nje emotweni yakho uqhubele evenkileni uthenge isiqingatha segaloni," utshilo uBarbara J. Moore, Ph.D., umongameli weShapeUp America! Emva koko uzibhuqa phantsi esofeni, kwi-remote control ephathwayo, kwaye utye isiqingatha sebhafu.

Inkulu kwaye inkulu

Ulibale ngesiZukulwana X. Sisendleleni yokuba sisiZukulwana XL. Inkqubela phambili kwitekhnoloji iyenzile inzame malunga nayo yonke into. Siqhubela eofisini, sihlale phambi kwekhompyuter iiyure, silandele ukutya kwaye siqhubele kwivenkile ekwikona ukuze sithenge iphephandaba. Kunqabile ukuba siphakamise umnwe, kungaphantsi kweeponti ezingama-50 zomkhenkce. "Kukho neendawo ezilawulwa kude!" Intaba iyadanduluka.

Kwaye ukuba asonqeni kangangokuba si-odole konke ukutya kunye neenkonzo zethu kwi-Intanethi, uninzi lwethu lungenza yonke imisebenzi yethu kwivenkile enye. “Kwaye, ke, abantu bajikeleza kangangemizuzu eli-10 ukuze bafumane indawo yokupaka kufutshane nomnyango,” uyamangaliswa uJames Anderson, MD, ingcali yokutyeba kwiDyunivesithi yaseKentucky eLexington.

Abo bakho malunga nokuyeka ukufunda ngenxa yokuba ungena izihlandlo ezihlanu ngeveki kwizinyuko azikho kwi-hook. Amaziko ase-US okuLawula nokuLawula izifo (CDC) athi kuphela iipesenti ezili-10 zabantu abadala abafumana umsebenzi owaneleyo wokuzilolonga, oko kuthetha ukuba nokuba iyure kwindawo yokuzivocavoca ayinako ukwanela ukuphelisa iipawundi ezongezelelweyo.

Kungenxa yokuba ulawulo lwethu olukude, iimpuku zekhompyuter kunye neemoto- nkqu namandla ombane kunye neefestile zamandla kwiimoto zethu - zisigcina kwiikhalori ezininzi. Khawucinge ngoku: Ukuba uqhuba ukuya emsebenzini endaweni yokuthatha uloliwe kwaye uphelise uhambo lwemizuzu eli-10 ukuya kwisikhululo indlela nganye, utshisa malunga ne-90 yeekhalori ezimbalwa ngosuku, ezinokongeza malunga neekhilogram ezi-6 zamafutha omzimba kwiminyaka eyi-10. ixesha. Sebenzisa ifowuni ephathwayo, nto leyo ethetha ukuba akufuneki ubaleke ukuze uphendule iminxeba, kwaye ungabamba ezinye iiponti ezimbini ukuya kwezintathu ngonyaka, ubala uPatricia Eisenman, Ph.D., usihlalo wesebe lokuzilolonga nesayensi yezemidlalo KwiYunivesithi yaseUtah kwiSixeko saseSalt Lake.

USteven N. Blair, i-PED, umhleli wezenzululwazi ophezulu weNgxelo ka-1996 yoGqirha waseMelika kwi-Physical Activity, uqikelela ukuba sisebenzisa malunga nama-800 eekhalori ezimbalwa ngosuku-cinga izilayi ezibini zekhekhe le-cheesecake yase-New York-kunokuba abazali bethu benzayo. Ke nokuba ubaleka imayile ezintandathu ngosuku, loo nto imalunga nama-600-700 eekhalori ozincamileyo. I-100-200 yeekhalori ezongezelelweyo ngosuku ongakhange uzitshise zingaguqulela kwi-10-20 yeponti eyongezelelweyo ngonyaka.

Amandla angenakushukunyiswa

Ekuzikhuseleni kwethu, kuphantse kube ngathi inkcubeko ifuna ukuba sityebe. Uxinzelelo lokungasebenzi kufuneka luqale kwangoko. Ngaphantsi kwesinye kwisithathu sabantwana abahlala kumgama oziikhilomitha ukusuka esikolweni ukuya apho ngeenyawo, ngelixa ikhefu kunye nemfundo yezomzimba ezikumgangatho ophezulu ziye zaba ziintsalela zeentsuku ezimnandi zakudala. Xa iiklasi ze-PE zibonelelwa, zihlala zikhokelwa ngootitshala abangaqeqeshwanga kwaye kunqabile ukuba zibandakanye umsebenzi onamandla. Okubi nangakumbi, ezinye azijongi kulonwabo lokuhamba okanye kufundisa abantwana izakhono zomzimba ezisisiseko.

Abaninzi kuthi, abantwana nabantu abadala, nabo bachitha ixesha elingakumbi bebukele umabonwakude neevidiyo okanye bedlala imidlalo ye-elektroniki neyekhompyutha. Olunye uhlolisiso lwafumanisa ukuba amathuba okuba okwishumi elivisayo atyebe ngokugqithiseleyo anyuke ngesi-2 ekhulwini kwiyure nganye eyongezelelekileyo ayichitha ebukele umabonwakude. Kunanini na ngaphambili, sizihlalele nje, sizijongile nokuzonwabisa kwenkcubeko yethu.

Kwaye iindawo zokuhlala ezisezidolophini zihlala zenziwe ngaphandle kweendlela okanye iindlela zokuwela, utshilo uWilliam Dietz, MD, Ph.D., umlawuli weCandelo leCDC leZondlo kunye neMisebenzi yoMzimba. Ukwenza umsebenzi othile, abahlali banyanzeleka ukuba baqhube endaweni yokuhamba iibhloko ezimbalwa. "Izibonelelo zedolophu zixhasa ukwenziwa komzimba - kukho iipavumente, izibane zokumisa kunye neendawo zokuhamba," utshilo uDietz. "Kodwa iindawo ezintsha zasedolophini zineevenkile ezinkulu, ke abantu baqhuba yonke indawo, nangona ikota yazo zonke iihambo ingaphantsi kwemayile."

Sikunye kule nto

Ngelixa amaqondo okutyeba ethe xhaxhe kwihlabathi liphela-ukusuka kwiipesenti ezisi-8 ukuya kwiipesenti ezili-13 e-Australia naseBrazil, umzekelo - kuphela eMelika abanyuka benyuka. Mhlawumbi abantu bakwamanye amazwe bahlala be-slimmer kuba amaxabiso abo egesi aphezulu okanye lisiko lokuya kwindawo yokubhaka yonke imihla ngesonka esitsha. Okanye mhlawumbi iiveki ezimfutshane zokusebenza kunye nexesha elininzi leeholide livumela amathuba amaninzi. Nokuba siyintoni na isizathu, iingcali ziqikelela ukuba ziya kudibana nokutyeba kwethu kwangoko nje xa zilufumana olu tshintsho lwanamhlanje.

Emva koko baya kufunda, njengoko siye safunda, ukuba ukugcina ubunzima obunempilo abukho nje malunga nokuchitha ixesha elininzi kwindawo yokuzivocavoca; Imalunga nokusebenza ngakumbi kubomi bakho bemihla ngemihla. Jonga indlela yakho yesiqhelo. Ngaba uyawatyeshela amathuba okonwabela intshukumo? Ngaba uyekile imikhwa eyenza ukuba usebenzise izihlunu zakho? Ukuba kunjalo, zibuyisele kwakhona. Zizo kuphela iindlela zokulungisa ukungalingani kwekhalori eyenza ukuba utyebe. -C.R.

Kutheni sisitya kakhulu

Ii-jumbo-izing zabantu baseMelika azinakubekwa tyala ngokupheleleyo kwiinjongo ezimbi ze-Dairy Queen franchisers okanye i-potato-chip manufacturers. "Kwiminyaka emininzi besicela icandelo lokutya ukuba libonelele ngokungcamla okuhle, ngexabiso eliphantsi, ukutya okufumanekayo," yatsho ingcali yokutya kakhulu uJames O. Hill. "Akukho mntu wabona kwangaphambili ukuba umphumo uya kukhuthaza ukutya ngokugqithiseleyo - nokuba njengoko ukutya kwethu kuya kuba 'kukutyeba kakhulu,' abantu abambalwa baya kukwazi ukukhetha ukutya okunempilo."

Ilunge kakhulu. Kodwa nokuba sele sikulungele, sikulungele kwaye sikwazi ukutya kakuhle, kunzima ukuxhathisa ukuthengisa ukutya okuyile. Ezinye zezona ngqondo zesizwe sethu zinentsha zisebenza nzima zicinga iindlela zokusithengisela ukutya okusenza sityebe.

Ukutya ngaphandle: Ubomi kwihlabathi leWhopper

Okukhona sixhasa iivenkile zokutyela, kokukhona kunokwenzeka ukuba sipakishe iipawundi, batsho abaphandi beYunivesithi yaseTufts. "Esona sizathu siphambili sokuba abantu bekhula kukuba iinkonzo zokurhweba ziye zanda," utshilo uMelanie Polk, R.D., umlawuli wemfundo yezondlo eAmerican Institute for Cancer Research (AICR). I-avareji yesandwich ka-Reuben kwindawo yokutya enexabiso eliphakathi inobunzima obuyi-14 kwaye inee-calories ezingama-916, kwaye isaladi yabapheki "abasempilweni" (iikomityi ezi-5 ezinesinxibo se-1/2 sendebe) ineekhalori ezingama-930, litsho iZiko lezeNzululwazi kuMdla woLuntu. Ngesiqingatha sabo bonke abantu abadala abadla kwivenkile yokutyela nangaluphi na usuku, ayimangalisi into yokuba sityebe.

Okothusayo, uninzi lwabantu baseMelika khange baqaphele ukuba batya kakhulu xa besitya ngaphandle. Kuphando lwe-AICR, iipesenti ezingama-62 zabaphenduli bacinga ukuba iindawo zokutyela zilingana okanye zincinci kuneminyaka elishumi eyadlulayo. Okubi nangakumbi, bambalwa kuthi abaziyo ukuba yintoni ubukhulu besahlulo esiqhelekileyo. Nokuba phakathi kwabo bazi, iipesenti ezingama-86 kunqabile okanye bangaze bakulinganise ukutya kwabo. Kwakhona kukho ama-25 ekhulwini kuthi avumayo ukuba isixa esisityayo sixhomekeke ekubeni siphakelwe kangakanani. Ukufumana isiphatho kwizahlulo zakho, zama oku:

Chitha ixesha ulinganisa ii-servings ezisemgangathweni ekhaya ukuze ubenokwazi "isoball" ubukhulu besabelo.

* Yiba nomfanekiso-ngqondweni wento ofuna ukuyitya ngaphambi kokuba u-odole.

* Cela ibhegi ye-doggie xa u-odola, emva koko ubeke isiqingatha sokutya kwakho engxoweni ngaphambi kokuba ulume.

Ukutya okukutya okulula

Sigcina yonke imihla kubacimi, imivalo yamandla, ukutya okutyiwa kwinyama, ii-mini-cookies, iichips zebagel. Kungenxa yokuba umgca phakathi kokutya kunye nesnack awucacanga, utsho uBernard Pacyniak, umhleli weSnack Food and Wholesale Bakery. Uthi, "Iipesenti ezingama-30 zeekhalori zethu ngoku zivela kumashwamshwam," kwaye zininzi ezinye onokukhetha kuzo-iipesenti ezingama-20 ukuya kuma-30 zephetshana elinetyiwa lodwa kule minyaka ilishumi idlulileyo. "

Oku kuthetha inkathazo kuba ngelixa iintlobo ngeentlobo zeziqhamo kunye nemifuno zingumhlobo wethu, lutshaba lwethu xa kuziwa ekutyeni okutyiwayo. Ijenali yaseMelika yoNyango lweKlinikhi ibike ukuba abantu abatya iilekese ezahlukeneyo, ipitsa, ipasta kunye neetapile bathanda ukutyeba, ngelixa abo batya imifuno emininzi bekwazi ukwehla. Le yimeko enye xa ukukhawulela ukhetho kungcono. "Ukuba uthenga iibhokisi ezintathu zohlobo olunye lwecookie, uya kuzitya kancinci kunokuba uthenge ibhokisi enye nganye kwezi zintathu iintlobo zekuki," utshilo uBrian Wansink, Ph.D., unjingalwazi wentengiso kunye nesayensi yesondlo kwiYunivesithi yaseIllinois.

Kananjalo awunakuxhomekeka kumnqweno wakho wokutya ukulawula ukuba zingaphi iikhalori zesnack oza kuzitya. I-Wansink ifumanise ukuba abantu batya iipesenti ezingama-70 ngaphezulu kwe-M & M xa behanjiswa kwisitya esikhulu, kwaye ukutya kwisitya esikhulu esikhulu sepopcorn kukhuthaza abahamba bhanyabhanya ukuba batye iipesenti ezingama-44 ngaphezulu kunokuba bebenokutya ubukhulu obukhulu. Ezinye izicwangciso zokulwa nemigibe yokutya:

* Nciphisa ukhetho lwakho lokutya kwaye uthenge ezona phakheji zincinci. Khetha iziqhamo kunye nemifuno emitsha okanye eyomileyo.

Kuphephe ukutya ngaphandle kwengxowa okanye ibhokisi; endaweni yoko, beka isixa esilinganiselweyo kwisitya okanye kwisitya.

* Iodolo "encinci" yeesayizi zeziselo ezithambileyo, iipopcorn kunye nokunye; azikho zincinci ngokwenene.

Ukutya okukhawulezayo: UPenny osisilumko, iponti yobudenge

Ukugcina ubuya, iivenkile ezithengisa ukutya okukhawulezayo zinika ukhuphiswano, amabhaso kunye nentengiso yasimahla. Bakwathembisa ngesivumelwano, ngento urhwebo olubiza ngokuba "ngamaxabiso entelekelelo." Ngokwahluka kwamaxabiso ezinto, ezinje ngeeburger, iifriji neziselo, iinkampani ezithengisa ukutya okukhawulezayo zikuhenda ukuba uthenge isidlo esikhulu "esikhulu" okanye "sexabiso", nokuba yonke into oyifunayo ibiyinto enye. Oko kujongeka ngathi kuthethathethwano kunokuyinyusa ikhalori yakho nge-40-50 yeepesenti.

Ngokutya okukhawulezayo okuninzi okuyinxalenye yobomi bemihla ngemihla, kunzima ukumelana nokuza. "Ukuzikhusela kwimeko apho ukutya kugqithisileyo, kufuneka ukhethe ngokuzithandela ukwahluka kwinkcubeko," utshilo u-Sonja Connor, M.S., R.D., ugqirha wezokutya ophando kwiYunivesithi yaseOregon yezeNzululwazi zezeMpilo ePortland. Yiza ekutyeni okukhawulezayo ucinge ngezi ngcebiso zokuzikhusela:

* Cinga nge-la carte: Musa ukucinga ukuba isidlo sexabiso sigcina imali.

Thatha iziqhamo okanye iminqathe ukuze ubeke endaweni yefry okanye ukugungqa obungakufuni.

* Xa kunokwenzeka, cwangcisa isidlo sokuhlala kwindawo yokutyela enikezela ukhetho olusempilweni kunokuba ulambe kwaye ukhawuleze ukhethe ukutya okukhawulezayo.

Ukulawula ukutya kwakho

Kungakhathaliseki ukuba imveliso yokutya ipakisha ngobuchule kangakanani iimveliso zayo, ukugcina ubunzima obunempilo kukuwe. Nazi ezinye zeendlela eziphakanyiswe ziingcali.

Zazi ngokwakho: Abantu abanomndilili wokuzibamba batya kakhulu xa benokutya okuninzi ezandleni zabo, utshilo ingcali kwezentengiso yokutya uWansink. Abantu abanamazinga aphezulu okuzeyisa batya kancinci xa benokutya okuninzi esandleni; "ukuvula amasango ezikhukula" akwenzeki ngazo. Khangela ukuba uluhlobo luni na, emva koko ubeke ilayisi yakho ngokufanelekileyo.

* Hlala uphaphile: Nanini na xa "sisithuba" sitya ngakumbi. "Sikwachukumisekile ngakumbi ziimpawu zepheripheral ngoko," utshilo uWansink. Eminye imikhondo ibekwa apho ngumzi mveliso wokutya (umbala obomvu uvuselela umdla wokutya, umzekelo; iorenji ichaza ukufikeleleka). Ezinye zenzekile ngengozi, njengokujonga le ndoda ihleli ecaleni kwakho kwikhawuntara yevenkile yekofu ukuba iyayonwabela ipie yayo yeapile. Qwalasela. Lindela ezi zinto zingaphandle ukuba uzitye, kwaye ujonge ukuhlala unxibelelana nendlala yangaphakathi kunye neempawu zokuhlutha.

* Fumana into yokwenene: Ngaphandle kokuthengisa ukutya njengento ethengwayo, ababhengezi bakwathengisa umfanekiso oqingqiweyo, bethembisa ukuba baya kuzisa ulonwabo, uchulumanco, nokuziva ungomnye wabo. Kodwa nokuba bayipakisha njani, bathengisa iikhalori. Kwaye abantu baseMelika bayayiwela, bethenga ukutya ogama linguWhopper kunye noGrand Slam ngelixa bethoba inani leekhalori abazityayo mihla le ngama-25 epesenti. Musa ukusebenzisa ukucinga. Le hamburger ibizwa ngokuba yiMonster Burger ngesizathu. --M.E.S.

Iindlela ezili-12 zokuhamba ngaphezulu yonke imihla

1. Yiya kwisithuba esinye ubuncinane ngeveki, ucebisa njalo uBarbara Moore, Ph.D., umongameli weShapeUp America! Ukuba awukwazi ukuhamba umgama wonke, misa iibhloko ezimbalwa kude.

Cwangcisa ialam kwaye uphakame kanye ngeyure xa uhambahamba imizuzu emihlanu. Yolula okanye wenze ii-biceps curls (sebenzisa iibhotile zamanzi ukuba awunayo enye into). Ekupheleni kosuku lomsebenzi lweeyure ezisibhozo, uya kuba ufumene imizuzu engama-40 eyongezelelweyo yomsebenzi.

3. Yiya eofisini yakho ukuze uthethe endaweni yokuthumela i-imeyile. Ingcali yeYunivesithi yaseStanford uWilliam Haskell, MD, ubala ukuba ukusebenzisa i-imeyile imizuzu emihlanu ngeyure yosuku lomsebenzi kuya kongeza iponti ngonyaka (okanye iiponti ezili-10 phakathi kweminyaka engama-20 nengama-30).

4. Nika ukusebenzisa igajethi enye ezenzekelayo, njengesixhobo sokuvula umbane. Okanye zama "ukuphulukana" nolawulo olukude.

5. Thatha izinyuko okungenani kanye ngosuku.

6. Nanini na apho kufanelekileyo, yibane "iintlanganiso zokuhamba," ukhathalela ishishini nabantu osebenza nabo ngelixa ujikeleza ibhloko.

7. Ukuba u-Velcro-ed ebhedini ngexesha le- "Dawson's Creek" okanye "iWing Wing," sukuma ngexesha lentengiso wenze imilenze yokunyusa, ukugoba, ukolula - okanye ujikeleze nje indlu.

8. Musa ukuqhuba. Phuma emotweni ungene ngaphakathi uyokufumana ukutya.

9. Yenza umthambo ophathwayo wefowuni: Endaweni yokutsibela phantsi nge-cordless, hamba ujikeleze igumbi, wolule okanye wenze i-torso twists.

10. Thatha ipasi lokuziswa kwayo nantoni na.

11. Yenza imisebenzi emithathu yokwenyama ngosuku. Shayela, uthuli, uhlambe iifestile.

12. Hambisa njengoko ulindile. Yenyuka usenyuka ngezithuthi ezizihambelayo; iphakamisa ithole ngelixa likwilifti, emgceni okanye ulinde ukukhanya kutshintshe. --C.R.

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