Ukuhlaziywa kweentsuku ezi-3 zokuphelisa ukukhathala kunye nokuqunjelwa emva kwesidlo sasemini

Umxholo

• Ukwenza le ndlela isebenze, sinomsebenzi wokulungiselela ukwenza
• Usuku 1: Phambi komthendeleko
• Yintoni yokutya nokusela namhlanje
• Sela amanzi amaninzi
• Namathela kwinto eyaziwayo ngumzimba wakho
• Gcina ukutya okutya rhoqo
• Zama i-pumpkin smoothie kwisidlo sakusasa
• Kufuneka wenze ntoni namhlanje
• Khetha ukuzilolonga ngamandla
• Isiqhelo saphambi komthendeleko weyoga
• Fumana iqabane
• Usuku 2: Usuku lomthendeleko
• Yintoni yokutya nokusela namhlanje
• Sela i-2-3 yeelitha zamanzi
• Yitya isidlo sakusasa esityebileyo esineproteni
• Yitya iprotheyini kunye nemifuno engekho isitatshi kwisidlo sasemini
• Gcwalisa isitya sakho somthendeleko ngemifuno
• Kufuneka wenze ntoni namhlanje
• Yenza i-LISS (amandla asezantsi azinzileyo) e-cardio) kusasa
• Zimisele ukulungiselela ukufikelela ngokulula kwimizuzu ye-15 ye-HIIT
• Yega ukuhlakulela umbulelo
• Thatha uhambo emva kwesidlo esikhulu
• Usuku 3: Emva komthendeleko
• Yintoni yokutya nokusela namhlanje
• Hydrate, hydrate, hydrate
• Sela iti yemifuno
• Khetha ukutya kwakho ngobulumko
• Kufuneka wenze ntoni namhlanje
• Yenza uqeqesho lwemizuzu engama-20
• Qalisa kwakhona inkqubo yakho yokuzivocavoca rhoqo
• IYoga yokwetyisa
• Qhubeka

Ukwenza le ndlela isebenze, sinomsebenzi wokulungiselela ukwenza

Iiholide lixesha lokuba ubulele, ube nabahlobo kunye nosapho, kwaye ufumane ixesha elifunekayo lokuya emsebenzini. Yonke le mibhiyozo ihlala iza neziphuzo, ukuphatha okumnandi, kunye nokutya okunezinto ezininzi kunye nabantu obathandayo.

Ukuba ujonge umthendeleko omkhulu, kodwa uzifumanise usoyika ukubambeka emva kweholide, iintlungu zesisu, kunye nokudodobala kwamandla, sikugubungele.

Ukusuka kwinto yokutya kunye nokuba yeyiphi na ukusebenza okuyakusebenza kakuhle, esi sikhokelo sibanzi sithatha uqikelelo kwindlela yokuziva ulunge ngakumbi kusuku olungaphambi, nasemva komthendeleko weholide.

Usuku 1: Phambi komthendeleko

Namhlanje konke malunga nokuhambisa amanzi, ukugcina ukutya okuqhelekileyo, kunye nokukhetha ukutya okwenza umzimba wakho uzive ulungile. Ikwalusuku oluhle ukubandakanya ukuzilolonga okuphakathi kokulandelwa luthotho lwe-yoga poses.

Yintoni yokutya nokusela namhlanje

Sela amanzi amaninzi

Qiniseka ukuba usele amanzi amaninzi kwaye thintela utywala obuninzi. Kuba ubungakanani bamanzi owafunayo ngosuku buxhomekeke kwizinto ezahlukeneyo, iingcali ezininzi ziya kukuxelela ukuba usele nje amanzi xa unxaniwe kwaye uphephe iziselo ezinecaffeine, iswekile, kunye nezinto zokuthambisa ezenziwe ngumntu.

Namathela kwinto eyaziwayo ngumzimba wakho

Ukuzivocavoca umzimba kunye nesondlo, uRachel Straub, i-MS, i-CSCS, uthi ukukhetha ukutya okunempilo owaziyo ukuba umzimba wakho unokukwazi ukuwusingatha kwaye ukwetyise ngokulula.

Ngelixa oku kwahlukile kuye wonke umntu, uStraub uthi okunye ukutya okulula ngokulula kwinkqubo yakho kubandakanya:

• Iiprotheni-based smoothies
• amaqanda
• iisaladi ngenkukhu eyosiweyo
• iisendwitshi
• iziqhamo kunye nemifuno

Gcina ukutya okutya rhoqo

Ukuzilambisa ngaphambi komsitho omkhulu ayisiyo mpendulo.

UKatie Dunlop uthi: “Abantu abaninzi benza impazamo yokusika ngokukhawuleza iikhalori ngaphambi kokubhiyozela. Oku kungakhokelela kukutya kakhulu kuba ugcina ulambile kwaye ufuna ukutya ngaphezulu.

Zama i-pumpkin smoothie kwisidlo sakusasa

UDunlop ucebisa ukuba usele i-smoothie enethanga kwisidlo sakusasa, kuba ilayishwe ngezakhamzimba kunye nee-antioxidants ukukugcina usempilweni ngelixesha loxinzelelo. Kukwindawo ephezulu kwifayibha ukugcina ukwetyisa kwakho kwinqanaba kwaye uzigcina uzive ugcwele ixesha elide.

Kufuneka wenze ntoni namhlanje

Khetha ukuzilolonga ngamandla

Kubalulekile ukulinganisa uqeqesho lwamandla kunye noqeqesho lwe-cardio kwiintsuku ezikhokelela kumnyhadala. UDunlop uthi njengoko iishedyuli zethu zipakishwa kwaye amanqanaba oxinzelelo ethu enyuka, uya kufuna ukunamathela kwisiqhelo sakho.

Ukuze usebenze kakuhle, cinga ukwenza uqeqesho lomzimba olupheleleyo ngokuhamba ngamandla kunye nokuqhuma kwe-cardio phakathi kweeseti, ekwabizwa ngokuba luqeqesho lwexesha eliphakathi (HIIT).

Ezona vidiyo zilungileyo zemizuzu engama-20 zokuzilolonga.

Isiqhelo saphambi komthendeleko weyoga

Umhlohli weYoga uClaire Grieve uthi uhlala esenza umlilo ovuthayo, onamandla ukuze umzimba wakhe uhambise usuku phambi komthendeleko omkhulu.

Sicebisa ezi zinto zibangela ukuqunjelwa okanye ezi zokwetyisa. Okanye zama le vidiyo yokuziqhelanisa ne-yoga efundiswa yiYoga kunye noAdriene.

Fumana iqabane

Iiholide zikunika ithuba elihle lokuqokelela iqela lakho kunye nokuzilolonga kunye. Oku kunceda ukunqanda isilingo sokubeka ukusebenza kwakho kwisitovu esingasemva ukuze uchithe ixesha nabantu obathandayo.

Usuku 2: Usuku lomthendeleko

Ngaphambi kokuba singene kwisicwangciso sakho somdlalo wosuku lomthendeleko, kubalulekile ukuba siqonde ukuba kutheni siziva sonqena kwaye sidumbile emva komthendeleko omkhulu.

Inani elikhulu le-sodium linokukwenza uzive ukhululekile, kwaye ukugaya ngaphezu kwesayizi yakho yokutya kunokuthatha amandla amaninzi-okukhokelela ekukhathaleni.

Kusenokwenzeka ukuba ube namava eswekile ephezulu… emva koko kuphazamiseke amandla, ukuba ufikelela kwiidessert zeholide.

Iindaba ezimnandi zezokuba, unokugcina ulungelelwaniso emzimbeni wakho kwaye ukonwabele ukutya okuthandayo kweholide.

Yintoni yokutya nokusela namhlanje

Sela i-2-3 yeelitha zamanzi

Ayizukugcwalisa ngamanzi kuphela, kodwa ukuphelelwa ngamanzi emzimbeni kunokudideka njengendlala, ngokukaGelina Berg, RD.

Phantsi iglasi okanye ezimbini ngexesha leyure ekhokelela kwisidlo- kwaye ujonge i-2-3 yeelitha zizonke namhlanje.

"Uya kuba netyuwa eninzi kunesiqhelo, ngakumbi ukuba ayinguwe ophekayo, ke khaba la manzi ukuya kulwa nokuqhekeka kweholide," uyachaza.

Yitya isidlo sakusasa esityebileyo esineproteni

UMaya Feller, i-MS, i-RD, i-CDN, icebisa ukuba uqale usuku lwakho ngesidlo esityebileyo seprotein ukuze uzive ugcwele ixesha elide.

Ucebisa amaqanda aqhekeziweyo kunye ne-tomato kunye ne-mushroom kunye necala leziqhamo, okanye i-tofu scramble ngamakhowe, igalikhi, kunye ne-anyanisi ngecala lemifuno.

Yitya iprotheyini kunye nemifuno engekho isitatshi kwisidlo sasemini

UFeller ucebisa isaladi eluhlaza enamaqhekeza, iavokhado, iimbewu, kunye nemifuno enemibala (itumato, intsimbi, ipepile, irad, njl.

Isidlo sasemini esineproteyini ephezulu kunye nesezantsi-carb siya kukunceda ukuba ungangeni kwisidlo esikhulu uziva ulambile ngakumbi.

Gcwalisa isitya sakho somthendeleko ngemifuno

Ewe usenakho ukulayisha kuzo zonke izitya zakho zomhla wesidlo, kodwa uBerg uthi ujolise ekulayisheni phezulu kwimifuno.

"Gcwalisa isiqingatha seplate yakho ngemifuno kwaye uqale ukuyitya kuqala (xa ukutya kwakho kuphezulu) kuba baya kunambitha eyona nto inomtsalane xa ulambile," uyongeza. I-Asparagus, iminqathe, iimbotyi eziluhlaza, kunye neebhatata zizinto zonke ezilungileyo.

Kufuneka wenze ntoni namhlanje

Yenza i-LISS (amandla asezantsi azinzileyo) e-cardio) kusasa

Hamba uhambo olude, ukunyuka, okanye ukugijima. Yindlela entle yokucoceka entlokweni yakho phambi kovuselelo losuku. Kwaye ungayenza umsitho wosapho kunye nokuzilolonga neqabane okanye iqela.

Zimisele ukulungiselela ukufikelela ngokulula kwimizuzu ye-15 ye-HIIT

Namhlanje konke malunga nokulula. Kungenxa yoko le nto uGenova ecebisa ukuzilolonga emzimbeni okanye ebaleka ejikeleza ibhloko.

“Ungaze uzive unyanzelekile ukuba uchithe ixesha elininzi usenza umthambo ube ngumthwalo. Endaweni yoko, sebenzisa ubuchule be-HIIT ukubandakanya ukuphumla okuncinci, intshukumo yomzimba opheleleyo, kunye nokubetha kwentliziyo ephezulu ekusebenzeni ngobukrelekrele, hayi ixesha elide, utshilo.

Yega ukuhlakulela umbulelo

Iiholide zimalunga nokubulela, ke kutheni ungaqali usuku lwakho ngokuhamba kweyoga ukuhlakulela umbulelo?

Zama ukuvula iintliziyo ngomhla womthendeleko omkhulu, njengenja ejonge ezantsi, inkamela, kunye nento yasendle.

Ukubulela ngobumnene yoga ngeYoga kunye noAdriene

Thatha uhambo emva kwesidlo esikhulu

Gcina amandla akho ngexesha losapho kwaye uncedise ukwetyiswa ngokuhamba kancinci emva kokutya.

Usuku 3: Emva komthendeleko

Xa uvuka namhlanje, kukho ithuba elihle lokuba umzimba wakho uzive udangele kwaye udumbile. Yiyo loo nto kugxilwe kusuku lwasemva kwesidlo ku-hydrate, ukutya ukutya okupheleleyo, kunye nokuhambisa umzimba wakho.

Yintoni yokutya nokusela namhlanje

Hydrate, hydrate, hydrate

Umzimba wakho udinga ulwelo, kodwa eyona nto iphambili kukuhambisa amanzi nge-caffeine, akukho shukela yongeziweyo, kwaye akukho zisiselo zinencasa.

Sela iti yemifuno

Sipha iti yemifuno enezinto zokuthomalalisa i-ginger, i-turmeric, i-chamomile kunye ne-mint.

Khetha ukutya kwakho ngobulumko

Gcwalisa iiplate zakho ngemifuno engeyiyo yesitatshi, ngakumbi imifuno ene-antioxidant etyebileyo. Kwaye, musa ukutsiba izidlo!

Kufuneka wenze ntoni namhlanje

Yenza uqeqesho lwemizuzu engama-20

"Yonke into oyifunayo yimizuzu engama-20, kwaye uzakutshisa iikhalori kwaye ubile njengamashishini omntu," utsho uDunlop. Kwaye, ukuzilolonga ngokukhawuleza kulula ukungena xa ufutshane ngexesha (molo, ngolwesihlanu omnyama!).

Zama ukuzilolonga usebenzisa enye yeapps esizithandayo zokuzilolonga.

Qalisa kwakhona inkqubo yakho yokuzivocavoca rhoqo

Ukuba uziva unyanzelekile, uStraub uthi kulungile ukuba uphinde uqalise ukuzilolonga rhoqo. Kodwa ukuba uziva utyhafile, jolisa ekuhambeni okulula.

IYoga yokwetyisa

Ngomhla emva komthendeleko omkhulu, Usizi luthi uyakufuna ukwenza ezinye iindlela zokukhuthaza inkqubo yakho yokwetyisa. Ukuhlala esihlalweni esijijekileyo, isitulo esigoso, kunye nenkamela ngalo lonke uncedo ekunciphiseni nayiphi na ingxaki yokugaya ukutya emva kokutya.

Qhubeka

Kungathatha iintsuku ezininzi ukuba umzimba wakho uphinde ubuye kwimithendeleko yeholide. Yiba nobubele kuwe nasemzimbeni wakho ngeli xesha.

Ukunciphisa ukuqunjelwa kunye nokuziva ulunge kakhulu emzimbeni kukudibanisa ukutya kunye nokuzilolonga.

Fumana ukupheka ngezi ndlela zokupheka ngesisu esidumbileyo.

Gcina umsebenzi we-cardio kunye nowe-yoga owuqale ngaphezulu kweentsuku ezintathu ezidlulileyo ngale ndlela yesiqhelo. Nciphisa umkhuba wakho wokomelela komzimba qho.Thatha uhambo-nokuba uyokuthenga iholide- okanye ufumane ezinye iindlela zokongeza kuhambo olonwabisayo.

USara Lindberg, i-BS, i-MEd, ngumbhali wezempilo kunye nokuzimela. Uphethe isidanga se-bachelor ekusebenziseni isayensi kunye nesidanga sokuqala ekucebiseni. Uchithe ubomi bakhe efundisa abantu ngokubaluleka kwempilo, impilo, ingqondo, kunye nempilo yengqondo. Ujolise kunxibelelwano lomzimba-kwengqondo, egxile kwindlela impilo kunye nokuziva kwethu ngokwasemoyeni okunempembelelo ngayo ukomelela komzimba kunye nempilo yethu.