"Izinqumo ezibuyela emuva" Kufanele Wenze Lo Nyaka Omusha

-Delile

• "Ngeke ngiqale ukuya ejimini njalo kusukela ngoJanuwari."
• "Ngeke ngeqe i-dessert, futhi ngeke ngizincishe."
• "Eqinisweni, ngeke ngize ngidle. Futhi ngiqinisekile ukuthi ngeke ngibale ama-calories."
• "Ngeke ngizozama 'ukukhishwa ithoni.'"
• "Ngeke ngibe isigqila sesikali."
• Buyekeza kwe-

Izinqumo zokwehlisa isisindo somzimba ziyathandwa ngoba azisebenzi-ngakho abantu kufanele baxazulule ukuzenza futhi minyaka yonke. Isikhathi sokumisa umjikelezo wokungaphumeleli bese uzama okuthile okusha kulo nyaka: Uma ufuna ngempela ukuphumelela, thatha lokho ocabanga ukuthi kufanele ukwenze, futhi wenze okuphambene ngqo. Lezi "zinqumo eziguqukayo" zenza lokho nje ukuguqula izethembiso zendabuko zonyaka omusha zonyaka we-topsy-turvy, nezizathu ezingochwepheshe nezesayensi zokukhetha umgwaqo ongahambanga kangako. Qhubeka ufunde ukuze uthole izithembiso ezinhlanu ezimangazayo ezizwakala sengathi azizinikele kodwa zizokusiza ukuthi unciphise umzimba futhi uzenzele isikhathi eside. (Bheka: Unganamathela Kanjani Esinqumweni Sakho Sonyaka Omusha Lapho Ukwehluleka Kubonakala Kuseduze)

"Ngeke ngiqale ukuya ejimini njalo kusukela ngoJanuwari."

Wonke umuntu (kahle, cishe wonke umuntu) onquma ukuqala ukushaya ijimu wehla enqoleni ezinyangeni ezimbalwa-ngokusho kocwaningo oluthile, kuze kufike kumaphesenti angama-60 obulungu obusha obungasetshenziswanga, futhi ukubakhona kubuyela kubantu abashiseka ngokweqile ngomzimba ngoFebhuwari .

Incazelo eyodwa engaba khona yokwehliswa: ukulimala. Imizimba eminingi engena ejimini ayikakalungeli umnyakazo ezowenza lapho, kusho u-Aaron Brooks, uchwepheshe we-biomechanics nomnikazi we-Perfect Postures e-Auburndale, MA. Ngaphambi kokuba uqale uhlelo lokuqina, kubalulekile ukukhomba ubuthakathaka bemisipha nokungalingani bese ulungisa ngaphambi kokuphonsela inselelo umzimba wakho ngokuqeqeshwa okunamandla.

Ukungalingani okuningi komzimba okuvamile kungase kube nzima ukubona-inyonga eyodwa iphakeme kunenye, idolo elingene, noma i-pelvis etsheke kabi-futhi kungaholela ekulimaleni noma kubambezele inqubekelaphambili yakho ejimini. Umhlahlandlela ofana Umzimba Wezemidlalo Ngokulinganisela ingakusiza ekutholeni ubuthakathaka ngokwakho, futhi wenze izivivinyo zokulungisa ekhaya, kuyilapho umqeqeshi womuntu oqinisekisiwe oSebenza ngokuHlola angenza izivivinyo futhi anikeze izinyathelo ezifanayo (futhi aqaphe intuthuko yakho) ukukusiza ungene ku-track-ask ejimini yakho uma kukhona abaqeqeshi ube nesitifiketi, noma sebenzisa leli thuluzi lokusesha ukuze uthole eliseduze nawe.

Kungakapheli amasonto ambalwa, uzobe usulungele ukubhekana nezinto ezizokwenza uqine futhi uncike kulo nyaka, engcupheni yokulimala namaphethini angcono wemiphumela eyengeziwe. O, futhi ijimu izobe ingaminyene kakhulu ngaleso sikhathi, futhi. (Ungashaya futhi ijimu ngoDisemba-kuzoba matasa kakhulu futhi uzothola isiqalo kuzinjongo zakho. Futhi kunezinzuzo ezengeziwe zokuqalisa isinqumo sakho sonyaka omusha kusenesikhathi.)

"Ngeke ngeqe i-dessert, futhi ngeke ngizincishe."

Kungumqondo ojwayelekile ukuthi ukweqa i-dessert kumane kukwenza ukufune kakhulu, kepha isayensi iyakufakazela: Ocwaningweni lwango-2010 olushicilelwe kumagazini Ukukhuluphala ngokweqile, ama-dieters ayenqatshelwe ukudla i-dessert encane ayesengozini enkulu yokushiywa "efuna" kunalabo ababelume amaswidi. "U-Dieters wayenezifiso ezinamandla ngaphandle kophudingi," kusho uDawn Jackson Blatner, RD, umeluleki wezokudla eChicago. Ukweqa "kuzobuyela emuva." (Ubufakazi: Le Dietitian Started Eess Dessert Nsuku Zonke kanye Namakhilogremu Alahlekile ayi-10)

Ngakho-ke ungawashiyi amaswidi uma ufuna impumelelo: wahlukanise abe amabhakede amabili futhi unqobe izifiso zakho. "Ibhakede lokuqala yikhekhe likashokoledi elincibilikisiwe, amakhekhe abomvu e-velvet. Lawo amaswidi omphakathi kuphela," usho kanje. "Uma uzikhiphile nomngani noma nithandana, zidle lezo. Zijabulele, zihlanganyele futhi ujabule." Kodwa ngobusuku obujwayelekile, namathela kuma-dessert ansuku zonke-lokho u-Blatner akubiza ngokuthi "izithelo zikanokusho," ezifana nobhanana oqandisiwe "othambile" noma i-apula eliqoshiwe elifudumele elinezinongo zikaphayi. Ngayinye yalezi yenelisa izinyo elimnandi, kusho uBlatner, futhi ihlanganisa ibhonasi enomsoco-amavithamini, amaminerali, kanye nefayibha engakugcina ugcwele.

Uma i-dessert kungebona ubuthakathaka bakho, sebenzisa lesi seluleko ekudleni okuthandayo. Isihluthulelo ukuthola izinto ongazenza ngokufanelekile ngaphakathi kwemikhawulo yakho, futhi uzothola impumelelo. "Uma ungeke ukwazi ukuhlala ngaphandle kokudla kwamaShayina, kodwa ungakwazi ukusika ingxenye yakho ngesigamu bese ufaka izakhi zomzimba ezengeziwe, yenza lokho," kusho uValerie Berkowitz, RD, umqondisi wezokudla eCentre for Balanced Health.

"Eqinisweni, ngeke ngize ngidle. Futhi ngiqinisekile ukuthi ngeke ngibale ama-calories."

Umbuzo awukona ukuthi ngabe uke wazama indlela yokudla, kodwa bangaki-akukona ukuthi awukayitholi ekufanele, kusho uBlatner. Kungenxa yokuthi akekho okulungile. “Ukube bebesebenza, abantu bebengeke bafune okulandelayo,” usho kanje. "Abantu abaningi sebeyazazi izinto ezisezincwadini zokudla. Ukudla kuwulwazi. Kodwa ufuna uguquko." (Okuhlobene: Kungani Kufanele Uyeke Ukudla Okuvimbela Unomphela)

Esikhundleni sokugxila ekuzinciphiseni ngokwakho, noma ekubaleni amaphuzu, noma ama-calories, funda ukuthembela kuwe, usho njalo. "Ukuze uqhubeke uphumelele, ufuna ukuzakhela ukuzethemba, hhayi encwadini noma kuhlelo lokusebenza [lokubala amakhalori]," kusho uBlatner. "Awudingi ukwazi ama-calories. Udinga ukwazi ukuthi lokhu okudlayo manje akusebenzeli wena. Uma udla okuncane kancane kunalokho okudlayo, futhi uthuthukise ikhwalithi yokudla kancane kancane ngokwenza lokho, uzokwehlisa ama-calories. Kusimama kakhulu. "

"Sula ipuleti lakho ukuze uqalise unyaka omusha ngesithombe sakho esisha, bese uzama ukudla ngokwemvelo," kusho uBerkowitz. "Yidla lokho okwaziyo ukuthi kufanele udle, hhayi ukudla okugcwele ushukela noma izithasiselo noma izivimbelakuvunda." Esikhundleni sokubala amakhalori, gxila ekwenzeni izinto ezinempilo njengokudla imifino eningi nokugcina izingxenye zibhekiwe. "Ezinyangeni eziyisithupha kusukela manje, [ungazizwa] ungumuntu ohlukile," kusho uBlatner.

"Ngeke ngizozama 'ukukhishwa ithoni.'"

Eqinisweni, "ithoni" yemisipha isho nje ukukhula kwemisipha yakho, hhayi ukuthi ibonakala ithambile noma ilula kangakanani. Kodwa inkinga ayikho nge-teminoloji-ihambisana nokuhlakanipha okujwayelekile okungahlakaniphile kokuthi bangaki abantu abasondela ekutholeni umzimba omncane abawufisayo.

"Konke okuzwa ejimini mayelana nokuthi kuphakama kanjani ukubukeka kunciphile, ama-reps aphansi ngobuningi," kusho uNick Tumminello, umqeqeshi wokuqina namandla eFlorida kanye nomqondisi we-Performance University. Kodwa akusona isithombe esiphelele leso.

Ngokusho kocwaningo, indlela eya emisipha ye-hypertrophy-emikhudlwana-inamasethi angu-12 kuya kwangu-20 we-8 kuya ku-15 (noma ngaphezulu) reps ngesonto. Leli qhinga lenyusa isikhathi esiphelele lapho imisipha yakho ingaphansi kwengcindezi, kanye "nepompo" lemisipha eliza lapho imisipha yakho igcwele igazi ngemuva kokusetha okude-kokubili okudinga ukubandakanyeka ekuzuzeni okuqhubekayo kwe-hypertrophic, kusho uTumminello. Uma wenza amasethi amafushane, asindayo (ama-reps angu-6, isibonelo), umphumela ngokuyinhloko uba yi-neuromuscular-umsipha wakho usazoba mkhulu kancane, kodwa uzoqina kakhulu.

Kodwa lokho akusho ukuthi kufanele ugweme amasethi amade uma ufuna ukugwema inqwaba. Ngemiphumela ye-'tones 'ongayibona, njengezandla eziphakanyisiwe nezingalo ezincikile, udinga ukuthuthukisa leyo misipha ngama-reps aphezulu. Ngemisipha ofuna ukuqinisa ngenxa yokuqina, ukushiswa kwekhalori, izicubu ezithambile, nokuncipha kwamafutha, kodwa awufuni ukufakazela, njengomhlane wakho nama-quads, ama-reps amafushane ayindlela okufanele uhambe ngayo. (Nakhu ukuthi kungani ukuphakamisa izinsimbi ezisindayo kungakwenzi ube nobuningi.)

"Ngeke ngibe isigqila sesikali."

Asisho ukweqa isikali konke ndawonye - empeleni, ucwaningo lukhombisa ukuthi kufanele uzilinganise nsuku zonke ukuthola imiphumela emihle. Ososayensi baseMinnesota bathola ukuthi ama-dieters angena esikalini nsuku zonke alahlekelwa isisindo esiphindwe kabili kunalabo ababezikala kancane kancane, noma abagwema isikali ngokuphelele.

Kepha izinombolo zingadukisa: Ngosuku lokuqala lokuya esikhathini, ngokwesibonelo, uzobe ugcina amanzi amaningi, angaholela esilinganisweni esinzima, ngokusho kocwaningo lwaseCanada lonyaka wonke. Ngokuvamile, njengoba esinye isifundo sikubeka, isisindo sakho singaphansi "kokushintshashintsha okujwayelekile kwemijikelezo" -kusho ukuthi izinombolo kwesinye isikhathi ZIKHONA amanga.

Isifundo: Thola ezinye izindlela zokukala. Thenga itheyiphu yokulinganisa yomthungi futhi uyisebenzise ukulandelela ukhalo lwakho, isifuba, ithanga, inkonyane, ingalo, kanye nezilinganiso zesihlakala. Lapho umuntu ehla, gubha, futhi lapho abanye bekhuphuka, thola lowo oqonde ngqo. Noma khetha ucezu lwezingubo okwamanje oluthambile. Uma iqala ukukhululeka, uyathuthuka. Uma ucezu oluqinile luqala ukulingana kangcono, uqonda endleleni efanele, futhi-kungakhathaliseki ukuthi isikali sithini. (Thola ugqozi ngalokhu kunqoba okungalingani kwabesifazane bangempela.)

Buyekeza kwe-