Imigaqo ephambili yokulahleka kobunzima bemozulu ebandayo

Umxholo

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Ukutyeba kobunzima ebusika kuhlala kuvakala kungenakuphepheka- ziziphumo zokwenza ngokugqithisileyo ngexesha leholide ekhulayo. Iintsuku ezibandayo, ezimfutshane zenza kube nzima ukuphuma ngaphandle kwaye kube lula ukuhlala zinamathele kwiTV. Kusenokubonakala kulula ukuthetha bah humbug kwaye saliwe sonke isimemo sepati, endaweni yoko uhlale ubotshelelwe kwitreadmill.

Iindaba ezimnandi: Iipawundi ezili-10 umndilili waseMelika ekuthiwa uzuze phakathi koMbulelo kunye noMhla woNyaka oMtsha yintsomi kuphela. Uhlolisiso lwama-National Institutes of Health ngowama-2000 lwavavanya le ngcamango ngokulinganisa ubunzima bamatsha-ntliziyo ali-195 ngaphambi, ebudeni nasemva kwexesha leeholide zeeveki ezintandathu. Into abayifumeneyo kukuba ubunzima bomndilili obuphakathi babumalunga neponti enye kuphela. Iponti enye!

Kwaye nokuba yiponti enye okanye ezimbalwa othe wapakisha kulo nyaka, usenokuncipha ubunzima ngexesha leenyanga ezibandayo zasebusika. Iziphumo zophononongo zigqibe kwelokuba kukho izinto ezimbini ezilawulekayo eziphembelele abo bafumana iikhilogram ezintlanu nangaphezulu kunye nabangazange bafumane. Abantu ababehamba kwaye bagcina amanqanaba abo okulamba ekuhlolweni baphumelele ukuhlala benyanisekile kwiinjongo zabo zokunciphisa ubunzima. Ngaba ukulungele ukukrazula intsomi yokuzuza ubunzima ebusika? Nantsi indlela.

1. Mfutshane kwiseshoni yakho. Akufanele weqebeze ukuzilolonga kwiqela okanye usuku lwekhephu kodwa unokwenza iseshoni emfutshane yokubila. Ulibale indawo yokuzivocavoca kwaye uzame ukusebenza ngokukhawuleza onokukwenza ngokulula ekhaya kwimizuzu engaphantsi kwe-20.

2. Sebenzisa imozulu ebandayo kunye neentsuku ezimfutshane ukuzama izinto ezintsha zangaphakathi. Ubugcisa bokulwa, iindonga zamatye angaphakathi, kunye neyoga eshushu ziindlela ezimnandi zokuhamba nokuhlala ushushu. Zama kwakhona i-POUND, i-PiYo, i-Barre, kunye nezinye iindlela ezikhululayo zokomelela esizithandayo!

3. Nxiba umkhondo womsebenzi wakho yonke imihla. Mhlawumbi ubungahambelani nokunxiba mva nje, kodwa ixesha lasebusika lelona xesha lifanelekileyo lokulisebenzisa. Ukuba awukwazi ukuzilolonga, gxila ekufumaneni amanyathelo ali-10,00 ngosuku.

4. Okuhamba phambili, ukutya okuncinci kwiholide yokuzonwabisa. I-Caroling okanye i-ice-skating kunye nabahlobo zezona ndlela zilungileyo zokutshintshiselana ngeekuki kunye namaqela e-cocktail. Usenokubhiyozela emva koko ngekomityi yetshokholethi eshushu eyenziwe ekhaya.

5. Pakisha ipleyiti yakho ngeprotein. Ikugcina uzive ugcwele ixesha elide kwaye unceda ukuzinzisa amanqanaba eswekile yegazi. Nokuba ukutya okulula kufuneka okungenani kube ne-10 gram yeprotheni.

6. Soloko unayo iglasi yamanzi okanye iti eshushu esandleni sakho. Uphando lubonisa ukuba iipesenti ezingama-75 zabantu baseMelika banokuphelelwa ngamanzi emzimbeni kwaye sihlala siphazama ukuphelelwa ngamanzi emzimbeni ngenxa yendlala. Ukusetyenziswa kwamanzi okunyanzelekileyo kunokuthintela ukutyiwa ngenxa yezizathu ezingalunganga kunye nokunyusa amandla.

7. Yiba smart carb. Iikhabhoni azikho utshaba. Ungatya isonka kunye nepasta, kodwa umgangatho, ubuninzi, kunye nexesha zingundoqo. IiCarbs ezihluthayo, njengemifuno, okanye ezo zineprotein kunye nefayibha, ezinje ngeembotyi kunye nobisi, kufuneka ibe yeyona nto uyityayo. Unokuba nesonka, ipasta, kunye nerayisi (istatshi) emva ukuzilolonga, xa umzimba wakho unokuzisebenzisa kakuhle.

8. Musa ukutsiba izidlo. Into ebi kakhulu onokuyenza kukuya kwisidlo seholide okanye ipati yendlala. Xa ufika ulambile yonke into ibonakala ilungile, nangona iinjongo zakho ezilungileyo "zonwabela ngokumodareyitha." Yitya ngokuqhelekileyo imini yonke ukuze ube namandla okonwabela isilayi esinye sepayi yepecan kamakhulu.

NguPamela Hernandez, umqeqeshi oqinisekisiweyo kunye nomqeqeshi wezempilo kwiDietInReview.com

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