6 Izimbangela Ezingalindelekile Zokuzuza Kwesisindo Ebusika

-Delile

• Udla Izithelo Nemifino Emibalwa
• I-Winter Blues
• I-Thermostat yakho
• Ukuphela kwamanzi emzimbeni
• Iziphuzo Zokududuza
• Uzivocavoca Kancane
• Buyekeza kwe-

Amaholide aphelile, futhi usa (i-sortta) unamathele ezinqumweni zakho ezinempilo-ngakho-ke athini amajini aqinile? Ngaphandle kwalezi Zizathu Ezi-4 Ezikhohlisayo Zokuthi Uthole Isisindo, amazinga okushisa abusika asebusika angadlala indima enkulu ekutheni kungani ungalahli lawo makhilogremu athe xaxa. Ngemuva kwakho konke, abantu bachitha isikhathi esincane besebenza ngaphandle nesikhathi esiningi behlala befudumele endlini. Shaya noma yikuphi ukukhula kwamakhaza ngokugwema lezi zingibe.

Udla Izithelo Nemifino Emibalwa

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Siyazi ukuthi awuyi esitolo uyocabanga yay-ama-apula futhi! Njengoba izimakethe eziningi zabalimi zivaliwe kuze kufike intwasahlobo, ukudla okubhakiwe nokudla okulula okunosawoti kuyalinga kakhulu kunezithelo ezisanda kukhiwa. "Kodwa ukuntula i-micronutrient ngokudla izithelo nemifino kubonakala njengokwanda kwendlala njengoba umzimba wakho ulangazelela amavithamini namaminerali," kusho uScott Issacs, M.D., i-endocrinologist kanye nomlobi wezincwadi. Beat Overeating Now!.

Shaya i-bulge: Umzimba wakho umunca imisoco kahle ngokudla, ngakho ukudla uthingo lwezithelo nemifino kuqinisekisa ukuthi uthola zonke izinto ezinhle, kusho u-Issacs. Hambela isikwashi esisha sasebusika manje, izithelo ezisawolintshi, imifino enamaqabunga-ngoba umkhiqizo wonyaka wesizini upakisha ukunambitheka okukhulu. Ukunxanela amajikijolo noma ummbila omnandi? Wacoshe engxenyeni yesiqandisi; Imikhiqizo eqandisiwe iyakhiwa futhi ipakishwe ngesikhathi sonyaka futhi iqukethe imisoco eminingi njengokusha. (Zama le Imifino Ebusika eyi-10, Izithelo, Nokuningi Ukuthenga Emakethe Yabalimi.)

I-Winter Blues

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Izinsuku ezimfushane nezinga lokushisa elibandayo lingenza okungaphezu kokukwenza uzizwe sengathi uvaleleke emhumeni weqhwa omnyama. Ukukhanya kwelanga okuncishisiwe kubangela ukwehla kwe-serotonin, futhi kungaholela ekuphazamisekeni kwesizini. Eqinisweni, abesifazane abaneminyaka engama-20 kuya kwengama-40 banamathuba aphindwe kabili kunamadoda okutholakala ngawo, kanti abantu abane-SAD banxanela kakhulu ama-carbohydrate namaswidi-njengokuphakanyiswa kwemizwa yesikhashana, ngokusho kocwaningo I-Psychology ephelele.

Shaya i-bulge: Ngena ekukhanyeni kwelanga kungakapheli ihora uvukile. Ukuchayeka ekukhanyeni kwasekuseni-ngisho noma kuguqubele-kusebenza ngempumelelo ekwehliseni izimpawu ze-SAD, ngokusho kweMayo Clinic. Yenza umthamo ophindwe kabili kumzwelo wakho ngokugoqa futhi uthathe i-jog yangaphandle ngaphambi komsebenzi, ngoba ukuvivinya umzimba kunciphisa izimpawu zokudangala. Futhi finyelela kokudla okuqukethe i-DHA-uhlobo lwe-omega-3 etholakala ku-salmon naku-trout-okunganciphisa ukudangala, ngokusho kocwaningo Ijenali Yezinkinga Ezithintekayo.

I-Thermostat yakho

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Ingabe ugcina ikhaya lakho liku-74 degrees? Yenze phansi-umzimba wakho ushisa ama-calories amaningi ngokusebenzisa amandla ukufudumeza umzimba. "Isikhathi esibandayo senza kusebenze amafutha ansundu-hlobo olukhulisa umzimba," kusho u-Issacs. Ngakho-ke uma usuka endlini yakho ethokomele uye emotweni yakho efudumele uye ehhovisi lakho elifudumele, awushisi ngamandla akho aphelele.

Shaya i-bulge: Ukwehlisa i-thermostat yakho ngamadigri ambalwa ngaphansi kwezinga lokushisa elivamile elingahumushela ekushiseni okwengeziwe kwama-calorie angu-100 ngosuku, kusho u-Issacs. Yamukela ukuqhaqhazela imizuzu embalwa nsuku zonke ukuze wenze kusebenze ukushiswa kwekhalori. Zama ukuhamba nenja yakho esikhundleni sokuyivumela ukuthi ingene egcekeni noma umelane nesifiso sokufudumeza imoto yakho kusengaphambili.

Ukuphela kwamanzi emzimbeni

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Cishe unebhodlela lamanzi elinamathiselwe esandleni sakho ehlobo, kepha udinga okuningi manje ukulwa nomoya obandayo owomile. "Ukuthi noma uphelelwe amanzi kancane nje kungalingisa imizwa yendlala, ikwenze ufinyelele ekudleni uma empeleni kungamanzi umzimba wakho owadingayo," kusho u-Emily Dubyoski, R.D., isazi sokudla eJohns Hopkins Weight Management Center.

Shaya i-bulge: Isincomo esijwayelekile ngama-ounces angu-91 oketshezi ngosuku kwabesifazane, futhi nangaphezulu uma uzivocavoca umzimba, kusho uDubyoski. Uma isifiso sihlasela, yiba nama-ounces angu-8 agcwele amanzi bese ulinda imizuzu engu-10 ukuze unqume ukuthi usalambile yini, usho kanje. Futhi finyelela ukudla okuqukethe isobho elinamanzi amaningi, izithelo ezinothile namanzi nemifino njengama-apula nesilimo esidliwayo esinamagatsha anamanzi, netiye elishisayo. Zibala ku-quota yoketshezi lwakho lwansuku zonke. (Lezi zokupheka zamanzi ezifakiwe eziyi-8 zokuthuthukisa i-H2O yakho zizokusiza nokuthi uthole ukukhuphula umsoco.)

Iziphuzo Zokududuza

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Uyazi ukudla kokunethezeka okufana ne-mac noshizi akuzona ezika-waistline ngqo, kepha iziphuzo ezifudumalayo nazo zingathinta isikali, kusho uHope Warshaw, RD, umbhali we Yidla Out, Yidla Kahle. Intambama yansuku zonke igxuma ukudla kwakho kwekhalori lansuku zonke cishe ngama-300-lokho kungahumushela kupondo owengeziwe njalo emavikini ambalwa (futhi lokho kucabanga ukuthi udlulisa izinto zokubhaka ezilingayo esitolo sekhofi!).

Shaya i-bulge: Namathela kuziphuzo ezishisayo ezinama- khalori aphansi noma aphansi njengekhofi netiye yamakhambi, futhi ubuke ama- sweeteners angeziwe, ikakhulukazi uma uphuza inkomishi engaphezu kweyodwa ngosuku: isipuni esingu-1 soju sengeza ama-calories angu-64 esiphuzweni sakho; ama-syrups ane-flavour engeza ama-calories angu-60. Esikhundleni sokuzifudumeza nge-caffeine, cabanga ukushintsha ukudla kwakho kwantambama ukuze uthole inkomishi yenkukhu noma isobho elisekelwe kutamatisi-kokubili kunama-calories angaphansi kuka-75 indebe ngayinye! (Singancoma lezi Ziphuzo Eziyisi-6 Ezishisayo, Ezinempilo Ukukufudumeza Nalobu Bubusika.)

Uzivocavoca Kancane

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Ngisho noma ungavamile ukuphuthelwa ukujima, ukulala endlini ulele endlini kusho ukuthi amazinga omsebenzi ehla (ukuhumusha: more Ihlazo ama-marathons nokunyuka okuncane ngempelasonto). Futhi, uma inkathi ebandayo neyomkhuhlane inyakaza ngokugcwele, ukuzwa ngaphansi kwesimo sezulu kungalahla umkhuba wakho ovamile wokujima.

Shaya i-bulge: Manje yisikhathi sokubopha isilandeleli somsebenzi wakho ukuze uthole ubuncane bezinyathelo eziyi-10000 ngosuku. Yamukela ngaphandle i-sledding yezemidlalo, ukushushuluza eqhweni, noma ukulwa ne-snowball nezingane-noma uzitshele ukuthi ungasakaza kuphela uhlelo lwakho oluthandayo ngenkathi uhamba ku-treadmill. Futhi wazi ukuthi kulungile ukuzivocavoca umzimba uma unamakhaza amancane ekhanda (gwema ukusebenza uma izimpawu zisesifubeni sakho), kusho u-Issacs. Eqinisweni, ucwaningo lukhombisa ukuthi ukuzivocavoca umzimba ngokulingene, ukugijima, i-yoga-kungasiza amasosha akho omzimba alwe nezifo ezibangelwa amagciwane kanye namagciwane. (Umusha ekushushuluzeni? Zama Ukuvivinya umzimba Okulungile Ukuze Ulungiselele Umzimba Wakho Ukuze Ulungele Imidlalo Yasebusika ngaphambi kokuthi ushaye imithambeka.)

Buyekeza kwe-