Imithetho Ebalulekile Yokunciphisa Isisindo Sesimo Sezulu Esibandayo

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Ukuzuza kwesisindo sasebusika kuvame ukuzwakala kungenakugwenywa-imiphumela yokuyidla ngokweqile phakathi nenkathi yamaholide ehlala ikhula. Izinsuku ezibandayo nezimfushane zenza kube nzima ukuphuma ngaphandle futhi kube lula ukuhlala unamathele ku-TV. Kungase kubonakale kulula ukukusho bah humbu futhi wenqabe sonke isimemo sephathi, esikhundleni sokuhlala uboshelwe kutreadmill.

Izindaba ezinhle: Amakhilogremu angu-10 umuntu waseMelika ovamile okusolakala ukuthi azuze phakathi kwe-Thanksgiving kanye ne-New Years Day iyinganekwane kuphela. Ucwaningo lweNational Institutes of Health ngonyaka ka-2000 lwahlola le mbono ngokulinganisa izisindo zamavolontiya ayi-195 ngaphambi, ngesikhathi nangemva kwesikhathi samaholide amaviki ayisithupha. Abakutholile ukuthi isilinganiso sokuzuza kwesisindo sasicishe sibe yikhilogremu elilodwa kuphela. Iphawundi elilodwa!

Futhi kungakhathaliseki ukuthi ikhilogremu eyodwa noma ezimbalwa ozipakishe kulo nyaka, usengakwazi ukwehlisa isisindo phakathi nezinyanga zasebusika ezibandayo. Imiphumela yocwaningo iphethe ngokuthi kunezinto ezimbili ezilawulwayo ezinomthelela kulabo abathole amakhilogremu amahlanu noma ngaphezulu nalabo abangatholanga. Abantu ababelokhu behamba futhi kugcinwe amazinga abo okulamba ephumelele ukuhlala ethembekile ezinhlosweni zabo zokwehlisa isisindo. Ukulungele ukuqeda inganekwane yokuthola isisindo sasebusika? Nakhu ukuthi kanjani.

1. Fushanisa iseshini yakho. Akufanele weqe ukuzivocavoca iphathi noma usuku lweqhwa kepha ungenza iseshini emfushane yokujuluka. Khohlwa ijimu bese uzama ukujima okusheshayo ongakwenza kalula ekhaya ngaphansi kwemizuzu engama-20.

2. Sebenzisa isimo sezulu esibandayo nezinsuku ezimfushane ukuze uzame imisebenzi emisha yasendlini. Ubuciko bokulwa, izindonga zamatshe zasendlini, ne-yoga eshisayo kuyizindlela ezimnandi zokuhamba nokuhlala ufudumele. Futhi zama i-POUND, i-PiYo, i-Barre, nezinye izitayela zokukhululeka ezintsha esizithandayo!

3. Gqoka umsebenzi wakho wokulandela nsuku zonke. Mhlawumbe ubukade ungahambisani nokuyigqoka kamuva nje, kodwa isikhathi sasebusika yisikhathi esikahle sokuyisebenzisa. Uma ungakwazi ukujima, gxila ekutholeni izinyathelo ezingu-10,00 ngosuku.

4. Ukuhamba ngokwengeziwe, ukudla okuncane ukuzijabulisa kwamaholide. I-Caroling noma i-ice-skating nabangani iyindlela enhle yokushintshana ngamakhukhi namaphathi e-cocktail. Usengagubha kamuva ngenkomishi yoshokholethi oshisayo owenziwe ekhaya.

5. Pakisha ipuleti lakho ngamaprotheni. Kugcina uzizwa ugcwele isikhathi eside futhi kusiza ukuzinzisa amazinga kashukela egazini. Ngisho ukudla okulula kufanele okungenani kube no-10 amagremu wamaprotheni.

6. Njalo yiba nengilazi yamanzi noma itiye elishisayo esandleni sakho. Ucwaningo lubonisa ukuthi cishe amaphesenti angama-75 abantu baseMelika bangase baphelelwe amanzi emzimbeni futhi sivame ukwenza iphutha lokushoda kwamanzi ngenxa yendlala. Ukusetshenziswa kwamanzi ngenkuthalo kunganqanda ukudla okulula ngezizathu ezingalungile futhi kukhulise amandla.

7. Yiba ne-carb smart. Ama-carbohydrate awasona isitha. Ungadla isinkwa ne-pasta, kepha ikhwalithi, ubungako, nesikhathi kubalulekile. Ama-carbohydrate asuthisayo, njengemifino, noma lawo anamaprotheni nefayibha, njengobhontshisi nobisi, kufanele kube inqwaba yokudla kwakho. Ungaba nesinkwa, i-pasta, nelayisi (ama-carbohydrate anesitashi) ngemuva ukuzivocavoca, lapho umzimba wakho ungakusebenzisa kangcono khona.

8. Ungakweqi ukudla. Into embi kakhulu ongayenza ukuya esidlweni samaholide noma ulambile. Uma ufika ulambile yonke into ibonakala ilungile, naphezu kwenhloso yakho enhle "yokujabulela ngokusesilinganisweni." Yidla ngokujwayelekile usuku lonke ukuze ube namandla okujabulela kuphela ucezu olulodwa lukaphayi kagogo.

Ngu-Pamela Hernandez, umqeqeshi womuntu siqu oqinisekisiwe kanye nomqeqeshi wezempilo we-DietsInReview.com

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