"Reverse Resolutions" kuya kufuneka wenze lo nyaka mtsha

Umxholo

• “Andizukuqala ukuya ejimini rhoqo ukuqala ngoJanuwari.
• "Andizukuyitsiba idessert, kwaye andizukuzincama."
• "Ngapha koko, andizukuya nokutya. Kwaye ndiqinisekile ukuba andizukubala iikhalori."
• "Andizukuzama ukuba" ndifumane iitoni. "
• "Andiyi kuba likhoboka lokulinganisa."
• Uphengululo lwe

Izisombululo zokuncipha kobunzima kunye nokomelela zithandwa ngenxa yokuba azisebenzi-ngoko abantu kufuneka basombulule ukuba bazenze kwakhona minyaka le. Lixesha lokuba uyeke umjikelo wokungaphumeleli kwaye uzame into entsha kulo nyaka: Ukuba ufuna nyani ukuphumelela, thatha into ocinga ukuba kufuneka uyenzile, kwaye wenze ngokuchaseneyo ngqo. Ezi "zigqibo zibuyela umva" zenza nje ukuguqula izithembiso zoNyaka oMtsha zesithembiso se-topsy-turvy, kunye nezizathu zobuchwephesha nezesayensi zokukhetha indlela engahambanga kangako. Funda ngezithembiso ezintlanu ezimangalisayo ezivakala ngathi azizibophelelekanga kodwa ziya kukunceda ukuba unciphe kwaye ulungele ixesha elide. (Jonga: Indlela yokuNamathela kwiSisombululo sakho soNyaka oMtsha xa ukusilela kubonakala kusondele)

“Andizukuqala ukuya ejimini rhoqo ukuqala ngoJanuwari.

Wonke umntu (kakuhle, phantse wonke umntu) ogqibe kwelokuba aqalise ukubetha ijim uyawa enqwelweni kwisithuba seenyanga-ngokophando olunye, ukuya kuthi ga kwi-60 pesenti yobulungu obutsha abusetyenziswa, kwaye ukuzimasa kubuyela kubalandeli bezokomelela rhoqo ngoFebruwari. .

Inkcazo enye enokubakho yokulahla: ukwenzakala. Imizimba emininzi ehamba ejimini ayikulungelanga iintshukumo eziza kuyenza apho, utshilo uAaron Brooks, ingcali ye-biomechanics kunye nomnini weZithuba eziGqibeleleyo eAuburndale, MA. Ngaphambi kokuba uqale inkqubo yokomelela komzimba, kubalulekile ukuba uchonge ubuthathaka bemisipha kunye nokungalingani kunye nokuzilungisa ngaphambi kokucela umngeni emzimbeni wakho ngoqeqesho olunzulu.

Ukungalingani komzimba okuqhelekileyo kunokuba nzima ukukubona-enye inyonga iphakame kunenye, idolo liphendukile, okanye i-pelvis ethambekele ngokungalunganga-kwaye inokubangela ukulimala okanye ukucothisa inkqubela phambili kwindawo yokuzivocavoca. Isikhokelo esifana IQumrhu leMbaleki kwiBhalansi inokukunceda ukuba ufumane ubuthathaka ngokwakho, kwaye wenze imithambo yokulungisa ekhaya, ngelixa umqeqeshi oQinisekisiweyo oSebenzayo wovavanyo anokwenza uvavanyo kwaye anike intshukumo efanayo (kwaye ujonge inkqubela phambili yakho) ukukunceda ungene kumkhondo wokubuza kwindawo yokuzivocavoca ukuba ngaba bakho abaqeqeshi unesatifikethi, okanye sebenzisa esi sixhobo sokukhangela ukuze ufumane esiseduze nawe.

Kwimicimbi nje yeeveki ezimbalwa, uya kuba ukulungele ukujongana nezinto eziza kukomeleza kwaye uzinze kulo nyaka, ngomngcipheko omncinci wokonzakala kunye neepatheni ezingcono zeziphumo ezandisiweyo. Owu, kwaye indawo yokuzivocavoca ayizukuxinana ngelo xesha, nayo. (Ungaphinda ubethe ijim ngoDisemba-kuya kuba nzima kakhulu kwaye uya kufumana isiqalo sokuqala kwiinjongo zakho. Kwaye kukho izinto ezingakumbi zokuqalisa isisombululo sakho soNyaka oMtsha kwangoko.)

"Andizukuyitsiba idessert, kwaye andizukuzincama."

Yingqiqo ukuba ukweqa izimuncumuncu kukwenza uyifune ngakumbi, kodwa inzululwazi iyayingqina: Kuphononongo luka-2010 olupapashwe kwijenali. Ukutyeba ngokugqithisileyo, ii-dieters ezazithintelwe ekutyeni idizethi encinci zazinokwenzeka ukuba zishiywe "zifuna" kunabo babenencanca yeelekese. "UDieters wayeneminqweno eyomeleleyo ngaphandle kwedessert," utshilo uDawn Jackson Blatner, RD, ongumcebisi ngezondlo eChicago. Ukutsiba "kuya kubuyela umva." (Ubungqina: Esi Dietitian Saqala Ukutya iDessert Yonke imihla kunye neePonti ezili-10 ezilahlekileyo)

Ke musa ukulahla iilekese ukuba ufuna impumelelo: zahlule zibe ziibhakethi ezimbini kwaye woyise iminqweno yakho. "Ibhakethi lelinye ikeyiki yetshokholethi ebunjiweyo, iikeyiki ezibomvu ze velvet. Ezi ziilekese zentlalo kuphela, utshilo. "Xa uphuma nomhlobo okanye ngomhla, yitya ezo zinto. Zonwabele, hlala kunye, kwaye wonwabe." Kodwa ngobusuku obuqhelekileyo, namathela kwiidessert zemihla ngemihla-oko uBlatner akubiza ngokuthi "iziqhamo ezinqabileyo," ezifana nebhanana ecocekileyo efriziwe "ethambileyo" okanye iapile eshushu eqoshiwe kunye ne-applie pie spice. Nganye kwezi yanelisa izinyo elimnandi, uBlatner uthi, kwaye ibandakanya ibhonasi yesondlo-iivithamini, iiminerali, kunye nefayibha ezinokukugcina ugcwele.

Ukuba i-dessert ayibobuthathaka bakho, sebenzisa eli cebiso kukutya okuthandayo. Undoqo kukufumana izinto onokuzenza ngokufanelekileyo ngokwemida yakho, kwaye uya kufumana impumelelo. "Ukuba awukwazi ukuhlala ngaphandle kokutya kwamaTshayina, kodwa ungasika isahlulo sakho kwisiqingatha kwaye ungeze kwizondlo ezininzi, yenza oko," utshilo uValerie Berkowitz, RD, umlawuli wezondlo kwiziko lezeMpilo elungeleleneyo.

"Ngapha koko, andizukuya nokutya. Kwaye ndiqinisekile ukuba andizukubala iikhalori."

Umbuzo awukho ukuba ukhe wazama ukutya, kodwa zingaphi-ayisiyiyo into yokuba awuyifumani efanelekileyo, utsho uBlatner. Kungenxa yokuba akukho ulungileyo. “Ukuba bebesebenza, abantu bebengayi kujonga olandelayo,” utshilo. "Uninzi lwabantu sele bezazi izinto ezikwiincwadi zokutya. Ukutya kulwazi. Kodwa ufuna inguqu." (Idibeneyo: Kutheni kufuneka unikezele ngokutya okunesithintelo kube kanye)

Endaweni yokugxila ekuzinciphiseni ngokwakho, okanye ekubaleni amanqaku, okanye iikhalori, funda ukubala ngokwakho, utsho. "Impumelelo eqhubekayo, ufuna ukwakha ukuzithemba kuwe, hayi kwincwadi okanye usetyenziso [lokubala ikhalori], utshilo uBlatner. "Akudingeki ukuba wazi iikhalori. Kuya kufuneka wazi ukuba into oyityayo ngoku ayisebenzi kuwe. Ukuba utya kancinci kunento oyityayo, kwaye uphucule umgangatho wokutya kancinci. kancinci ... ngokwenza oko, uya kunciphisa iikhalori. Izinzile ngakumbi."

"Sula isitya sakho esicocekileyo ukuqala uNyaka oMtsha ngomfanekiso wakho omtsha, kwaye uzame ukutya ngokwendalo," utshilo uBerkowitz. "Yitya into oyaziyo ukuba ufanele ukuba uyayitya, hayi ukutya okugcwele iswekile okanye izongezo okanye izinto ezisigcinayo." Endaweni yokubala iikhalori, jolisa ekwenzeni izinto ezisempilweni njengokutya imifuno kunye nokugcina iinxalenye zijongiwe. "Kwiinyanga ezintandathu ukusuka ngoku, [ungaziva ngathi] ungumntu owahlukileyo," utshilo uBlatner.

"Andizukuzama ukuba" ndifumane iitoni. "

Enyanisweni, i-muscle "ithoni" ithetha nje ukuphuhliswa kwemisipha yakho, kungekhona indlela enqabileyo okanye ibonakala ngayo. Kodwa ingxaki ayikho kwisigama-sikukungabinabulumko oqhelekileyo ukuba bangaphi abantu abasondela ekufumaneni umzimba ocekethekileyo abawunqwenelayo.

"Yonke into oyivayo kwindawo yokuzivocavoca malunga nokuba iphezulu njani i-reps yokujonga i-reps, i-reps ephantsi yobuninzi," kusho u-Nick Tumminello, umqeqeshi wamandla kunye nemeko eFlorida kunye nomlawuli weYunivesithi yasePerformance. Kodwa ayisiwo umfanekiso opheleleyo.

Ngokophando, indlela eya kwimisipha ye-hypertrophy-ikwiiseti ezili-12 ukuya kwezi-20 ezi-8 ukuya kwezili-15 (okanye nangaphezulu) eziphinda-phinda ngeveki. Esi sicwangciso sonyusa ixesha elipheleleyo imisipha yakho iphantsi koxinzelelo, kunye ne-muscular "pump" eza xa izihlunu zakho zifakwe ngegazi emva kokuseta ixesha elide-zombini kufuneka zibandakanyeke ekufumaneni i-hypertrophic eqhubekayo, utshilo uTumminello. Xa usenza ngokufutshane, iiseti ezinobunzima (ze-6 reps, umzekelo), isiphumo ikakhulu sisifo se-neuromuscular-umsipha wakho usaya kuba mkhulu kancinci, kodwa uya komelela.

Kodwa oko akuthethi ukuba kuya kufuneka uphephe iiseti ezinde ukuba ufuna ukunqanda isambuku. Kwiziphumo 'ezithotyiweyo' unokuzibona, ezinje ngempundu ephakanyisiweyo kunye neengalo ezibhityileyo, kufuneka uphuhlise ezo zihlunu nge-reps ephezulu. Imisipha ofuna ukuyomeleza ngenxa yokomelela komzimba, ukutshiswa kweekhalori, izicwili ezinamafutha, kunye nelahleko yamafutha, kodwa awufuni kuzibonakalisa, ezinje ngomqolo kunye nee-quads, iimpendulo ezimfutshane yindlela yokuhamba. (Nantsi kanye isizathu sokuba ukuphakamisa iintsimbi ezinzima akuyi kukwenza ukuba ube buninzi.)

"Andiyi kuba likhoboka lokulinganisa."

Asitsho ukutsiba isikali konke kunye-enyanisweni, izifundo zibonisa ukuba kufuneka uzilinganise yonke imihla ngeziphumo ezilungileyo. Oososayensi baseMinnesota bafumanise ukuba ii-dieters ezinyathela isikali mihla le zilahle ubunzima obuphinda-phindwe kabini kunabo bazilinganise kancinci, okanye bavavanya isikali ngokupheleleyo.

Kodwa amanani angalahlekisa: Ngosuku lokuqala lokuya esikhathini, ngokomzekelo, uya kugcina amanzi amaninzi, nto leyo enokukhokelela ekulinganiseni ubunzima, ngokutsho kwesifundo saseCanada sonyaka. Ngokubanzi, njengokuba olunye uphononongo lubeka, ubunzima bakho buphantsi "kokuguquguquka okujikelezayo okujikelezayo" -kuthetha ukuba amanani ngamanye amaxesha ayaxoka.

Isifundo: Fumana iindlela ezongezelelweyo zokulinganisa. Thenga iteyiphu yokulinganisa kwaye uyisebenzise ukugcina umkhondo wesinqe sakho, isifuba, ithanga, ithole, ingalo, kunye nemilinganiselo yesihlahla. Xa omnye esihla, bhiyoza, kwaye xa abanye benyuka, bafumana osingise kwicala elifanelekileyo. Okanye ukhethe isiqwenga sengubo okwangoku. Xa iqala ukuziva ikhululekile, uqhubeka. Xa iqhekeza eliqinileyo liqala ukulingana ngcono, ubhekisa kwicala elifanelekileyo, kakhulu-nokuba sithini isikali. (Fumana ukhuthazo kolu loyiso lungalinganiyo kubafazi bokwenyani.)

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