5 Imikhuba Emihle Okukuzwisa Ubuhlungu

-Delile

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Uma kukhulunywa ngempilo yethu, eminye yemicabango esiyithanda kakhulu ngokudla, ukuzivocavoca umzimba, amafutha emzimbeni nobudlelwano ayilungile. Eqinisweni, ezinye zezinkolelo zethu "ezinempilo" zingaba yingozi kakhulu. Nawa amaphutha amahlanu enziwa kakhulu.

1. "Angivamile ukuphuthelwa usuku ejimini."

Wonke umuntu udinga ikhefu esimisweni sakhe sokuzivocavoca - ngisho nabasubathi bama-Olimpiki - ngezizathu ezimbili. Okokuqala, umzimba wakho udinga izinselele ezintsha ukuze ugcine noma uthuthukise ukuqina. Okwesibili, ukuqeqeshwa ngokweqile kungaholela ebuhlungu bemisipha nezinyembezi, ukulimala kwamalungu, ukuntuleka kwamandla, ukukhathala okungapheli, ukuncipha kwezivikeli mzimba, ngisho nokucindezeleka, kusho uJack Raglin, Ph.D., uprofesa ohlangene we-kinesiology e-Indiana University, e-Bloomington, ofunda ngengqondo. nemithelela yomzimba yokugcwala ngokweqile kokuvivinya umzimba. “Uma ungaphuthelwa usuku ejimini lokho kusho ukuthi ayikho into ebalulekile empilweni yakho,” usho kanje.

Kunalokho: Uma ulungiselela umcimbi ofana ne-10k, ungahle uzicindezele kanzima kunokujwayelekile. Ngezinye izikhathi, zinike ikhefu ejimini. Hamba ngaphandle. Hlela izinsuku zokuphumula futhi ujabulele isikhathi esithile nabangane. Ukuvumelana nezimo kuyisihluthulelo.

Iqiniso ukuthi ukuhamba isikhathi esingangesonto ngaphandle kokujuluka ngeke kuthinte ukuqina kwakho kakhulu - kepha ukuhamba isikhathi eside ngaphandle kwekhefu ekusebenzeni kwakho nakanjani kuzoba njalo. "Icala lokuncipha kwembuyiselo," kusho uRaglin. "Ukwenza okuningi nokuningi - ngaphandle kokwakha ukuphumula nokululama esimisweni sakho - akukunciphisi yini okuhle."

2. "Angidli amaswidi."

Ukusika uswidi kulungile, kepha ukuzama ukuqeda wonke amaswidi kungabuya.Lokho kungenxa yokuthi ushayisana nezinhlelo eziyisisekelo zomzimba wakho. "Okhokho bethu babedinga izinyo elimnandi ukuze bazi ukuthi yiziphi izithelo nemifino eselungele ukudliwa," kusho uJanet Walberg Rankin, Ph.D., onguprofesa wezokudla kanye nesayensi yokuzivocavoca eVirginia Polytechnic Institute eBlacksburg. "Ngakho-ke, njengabantu, sinenkinga enzima yokufuna ushukela." Uma uzama ukukhipha wonke amaswidi ekudleni kwakho, ekugcineni owesifazane wakho wangaphakathi womhume uzothatha izintambo futhi uzoshaya amakhukhi, kanzima.

Kunalokho: U-Elizabeth Somer, MA, RD, umbhali we-The Origin Diet (uHenry Holt, 2001), uthi ungafaka noma yikuphi ukwelashwa ekudleni kwakho, kodwa ukubheja kwakho okuhle kakhulu wukudla amaswidi anempilo: isitsha sama-strawberry esine-chocolate sauce, noma ingxenye encane yento ebolile ngempela, njengocezu oluncane lwekhekhe likashizi noma i-truffle eyodwa ye-gourmet. Ngaleyo ndlela, uzokwanelisa isifiso sakho futhi ube mancane amathuba okuba uzitike.

3. "Ngithole amafutha omzimba wami afika kumaphesenti angu-18."

Abesifazane abaningi bathatha indawo yokulawula ukudla nokuzivocavoca ukulawula ezinye izici zempilo yabo, njengemisebenzi yabo noma ubudlelwane babo, kusho u-Ann Kearney-Cooke, Ph.D., umqondisi weCincinnati Psychotherapy Institute. Futhi kungumkhuba ongaba umlutha oqondile. "Noma nini uma udlulela ngokuthile, noma ngabe wumsebenzi noma usebenza, lokho kufanele kube yisixwayiso kuwe," usho kanje. "Kungenzeka ukuthi usebenzisa lowo msebenzi ukudala ushintsho kwenye ingxenye yempilo yakho - futhi lelo su alisebenzi."

U-Kearney-Cooke uthi abanye besifazane ngokuzenzakalelayo bagxila kulokho abakwazi ukukulawula, njengokuthi badlani noma basebenza kanjani. Ngemuva kwalokho, ngokunqoba ngakunye kufinyelelwe phezu kwemizimba yabo, bayakhuthazwa ukuthi benze okungaphezulu kwalokho.

Ukunciphisa amafutha omzimba wakho kungaba yingozi: Amafutha avikela amangqamuzana ezinzwa nezitho zangaphakathi futhi ayadingeka ekwakhekeni kwamahomoni afana ne-estrogen. Lapho amafutha omzimba ewela phansi kakhulu, uya kumodi yendlala, evala ngempumelelo yonke imisebenzi engasekeli impilo, njengokuvuthwa kwegazi nokwakha ithambo elisha.

Ezimweni eziningi, kusho uJack Raglin wase-Indiana University, lo monakalo ungaba ngunomphela: "I-Estrogen iyabandakanyeka ekwakhiweni kwethambo, okugcwaliswa [ikakhulukazi] ngaphambi kokuba uphume eminyakeni engama-20," uyachaza. "Uma uphazamisa lokho, ungaba senkingeni enkulu yamathambo impilo yakho yonke."

Kunalokho: Ukhiye wokugcina noma yimuphi umgomo ulandelwa ukuwubona njengengxenye yesithombe esikhulu, kusho uKearney-Cooke. Khumbula ukuthi ukuzilolonga nokudla okunempilo kuyizici ezimbili nje zempilo enempilo; kumele zilinganiswe nomndeni, umsebenzi kanye nengokomoya, ngoba konke kuyizinto ezibalulekile empilweni enhle. "Zibuze, 'Kungenzekani uma ngingawenzi lo mgomo?' Akufanele kube sengathi ukuphela komhlaba. "

Esikhundleni sokulwela ukuthola inombolo encane kakhulu kumonitha wamafutha omzimba (noma esikalini), beka ukugcizelela kwakho ekwakheni imisipha. "Abesifazane abaningi abakhuthele ngokomzimba bawela phakathi kwamaphesenti angama-20 nama-27 amafutha omzimba," kusho uCarol L. Otis, M.D., udokotela wezemidlalo eLos Angeles futhi ongumbhali weThe Athletic Woman's Survival Guide (Human Kinetics, 2000). "Nokho, wonke umuntu uhlukile. Uma udla kahle futhi uvivinya umzimba njalo, umzimba wakho uzothola izinga lawo lemvelo -- futhi akukho nzuzo yokwehla kunalokho."

4. "Nginciphise kakhulu ukudla okunama-carbs."

Amakhabhohayidrethi abalulekile ekudleni kwethu - yize kugcinwa abagqugquzeli abanamaprotheni aphezulu. AmaCarbs angumthombo oyinhloko womzimba kaphethiloli - wezicubu nobuchopho. Ukuqeda ama-carbs ekudleni kwakho kungaholela ekulahlekelweni inkumbulo yesikhashana, ukukhathala, ukuntuleka kwamandla, nokuntuleka kwamavithamini namaminerali, kusho uGlenn Gaesser, Ph.D., uprofesa wokuzivocavoca umzimba eNyuvesi yaseVirginia kanye nomlobi we-The Spark. (USimon & Schuster, 2000).

"Inkinga eyimbangela yokudla okunamaprotheni amaningi ukuthi kunezinto eziningi ezinhle kakhulu, nezakhamzimba ezinempilo ezifakwe kuma-carbohydrate," kusho uGaesser. Uphuthelwa futhi yifayibha okuyiyona ehlukanisa amacarbohydrates "amahle" (ayinkimbinkimbi, anefiber ephezulu) "kubi" (alula, acwengisisiwe).

Kunalokho: Ososayensi bokudla okunomsoco bayavuma ukuthi okuyisisekelo sanoma ikuphi ukudla okunempilo ngama-carbohydrate. Futhi lawo ma-carbohydrate kufanele avele ezinhlobonhlobo zokudla okugcwele (funda: okungacolisiwe). “Bheka ukudla okungalungisiwe ngangokunokwenzeka,” kusho isazi sezokudla u-Elizabeth Somer.

Imifino kanye nezinhlamvu eziphelele zingcono kakhulu, kulandelwa izithelo, izinkwa ezine-fiber ephezulu kanye ne-couscous kakolweni kanye ne-pastas. Izinketho ezimbi kunazo zonke: amakhekhe namaswidi, isinkwa esimhlophe nama-crackers, ngaleyo ndlela.

"Uma ungenza zonke lezo zinhlayiya ukhetho lokudla okusanhlamvu okuphelele, uzoba ngcono," esho. "Ucwaningo lukhombise kaninginingi ukuthi okusanhlamvu okuphelele kunciphisa ubungozi besifo futhi kukusize ugcine isisindo esinempilo. Banesibalo sezempilo esihlanzekile ngokuphelele. Yizinto ezicwengekile okufanele ukhathazeke ngazo."

5. "Ngiyikhiphile, noma ngabe kunjalo, ebudlelwaneni bami."

Akulungile ukunamathela kunoma yini ekwenza ungajabuli -- futhi lokho kuhlanganisa ubudlelwano, kokubili komuntu siqu nebhizinisi, kusho u-Beverly Whipple, Ph.D., R.N., uprofesa wesayensi yengqondo e-Rutgers University College of Nursing eNewark, N.J.

Ingcindezi evela ezingxabanweni eziqhubekayo, ukucasuka noma ukunganeliseki kukushiya uzizwa ungenamandla -- futhi kungathatha iminyaka empilweni yakho. Ucwaningo lukhombisa ukuthi uma usesimweni esicindezelayo isikhathi eside kunezinyanga ezimbalwa, uzibekela izinkinga zempilo ezinjengekhanda, ukulahleka kwezinwele, ukuphazamiseka kwesikhumba kanye nomaye wokugaya ukudla esikhathini esifushane, kanye nengozi eyengeziwe yesifo senhliziyo ngaphezulu isikhathi eside. Inani elingokwengqondo lingasukela ku-grouchiness kanye nokuqwasha kuye ekubeni luhlaza kanye nokudangala okugcwele.

Kunalokho: Ukushiya ubudlelwano nanoma yimuphi umfelandawonye wesikhathi eside akulula. Kodwa uma ungajabulile, isinyathelo sakho sokuqala ukuzibuza ukuthi yini ngempela engekho esimweni, kusho uWhipple. Mhlawumbe umshado wakho uzizwa ulambile ngokobulili nangokomzwelo; mhlawumbe uzizwa ucindezelwe ngoba umphathi wakho ukuchithile ukukhushulwa kwakho.

Hlola imizwa yakho, bese uqala ukukhuluma. Wena nomlingani wakho ningase nifune ukululekwa, ndawonye noma ngabanye. Mhlawumbe ungashintsha iminyango (nabaphathi) emsebenzini noma uphinde uxoxe ngemithwalo yemfanelo yakho. Kufanele unqume ukuthi ubenesikhathi esingakanani ubekezelela isimo nokuthi ungakanani impilo yakho ozimisele ukuyidela ukuze uhlale.

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