Ukuvuselelwa Kwezinsuku ezi-3 Zokuqeda Ukukhathala Nokuqunjelwa Ngemuva Kwesidlo Se-Blowout

-Delile

• Ukwenza lo mkhuba usebenze, sinomsebenzi othile wokulungiselela okufanele siwenze
• Usuku 1: Phambi komkhosi
• Okufanele kudliwe futhi kuphuzwe namuhla
• Phuza uketshezi oluningi
• Namathela kulokho umzimba wakho okwaziyo
• Gcina ukudla okudla njalo
• Zama i-smoothie yamathanga ngesidlo sasekuseni
• Okufanele ukwenze namuhla
• Khetha ukuzivoxavoxa okulingene
• Ngaphambi komkhosi we-yoga
• Thola umaqondana
• Usuku 2: Usuku lomkhosi
• Okufanele kudliwe futhi kuphuzwe namuhla
• Phuza ama-2-3 amalitha amanzi
• Yidla ibhulakufesi elicebile ngamaprotheni
• Yidla imifino yamaprotheni kanye nesitashi ngesidlo sasemini
• Gcwalisa ipuleti lakho lomkhosi ngemifino
• Okufanele ukwenze namuhla
• Yenza i-LISS (i-low-intency steady state cardio) ekuseni
• Zibekele ukufundeka kalula kwemizuzu engu-15 kwe-HIIT
• I-Yoga yokuhlakulela ukubonga
• Thatha uhambo lokuhamba ngemuva kwesidlo esikhulu
• Usuku 3: Ukuthunyelwa emva kwedili
• Okufanele kudliwe futhi kuphuzwe namuhla
• Hydrate, hydrate, hydrate
• Phuza ama-herbal teas
• Khetha ukudla kwakho ngokuhlakanipha
• Okufanele ukwenze namuhla
• Yenza ukuqeqeshwa kwemizuzu engu-20
• Qalisa kabusha uhlelo lwakho lokuzivocavoca njalo
• I-Yoga yokugaya
• Qhubeka nomsebenzi omuhle

Ukwenza lo mkhuba usebenze, sinomsebenzi othile wokulungiselela okufanele siwenze

Amaholide yisikhathi sokubonga, ukuba nabangani nomndeni, nokuthola isikhathi esidingeka kakhulu kude nomsebenzi. Wonke lo mgubho uvame ukuza neziphuzo, ukuphatha okumnandi, kanye nokudla okukhulu kakhulu nabantu obathandayo.

Uma ulangazelela idili elikhulu, kodwa uzithole usaba uvalo lwangemva kweholide, izinhlungu zesisu, nokuwohloka kwamandla, sikubambile.

Kusuka kokudla nokuthi yikuphi ukuvivinya umzimba okuzosebenza kahle kakhulu, lo mhlahlandlela ophelele ukhipha ukuqagela kokuthi ungazizwa kanjani umuhle ngosuku lwangaphambi, nangemva kwedili leholide.

Usuku 1: Phambi komkhosi

Namuhla konke kumayelana nokuhambisa amanzi, ukugcina indlela odla ngayo njalo, nokukhetha ukudla okwenza umzimba wakho uzizwe kahle. Futhi lusuku oluhle lokufaka ukuzivoxavoxa okulingene okulandelwa uchungechunge lwezimo ze-yoga.

Okufanele kudliwe futhi kuphuzwe namuhla

Phuza uketshezi oluningi

Qiniseka ukuthi uphuza amanzi amaningi futhi ugweme utshwala obuningi. Njengoba inani lamanzi oludingayo ngosuku lincike ezicini ezahlukahlukene, ochwepheshe abaningi bazokutshela ukuthi umane uphuze amanzi uma womile futhi ugweme iziphuzo ezine-caffeine, ushukela, neziswidi zokufakelwa.

Namathela kulokho umzimba wakho okwaziyo

Isazi sokuvivinya umzimba nesazi sokudla, uRachel Straub, MS, CSCS, uthi ukukhetha ukudla okunempilo owaziyo ukuthi umzimba wakho ungakuphatha futhi ukugaye kalula.

Yize lokhu kwehlukile kuwo wonke umuntu, uStraub uthi okunye ukudla okulula kakhulu kusistimu yakho kufaka:

• ama-smoothies asekelwe kumaprotheni
• amaqanda
• amasaladi ngenkukhu eyosiwe
• amasangweji
• izithelo nemifino

Gcina ukudla okudla njalo

Ukuzilambisa ngaphambi komcimbi omkhulu akuyona impendulo.

“Abantu abaningi benza iphutha lokusika kakhulu amakhalori ngaphambi komkhosi,” kusho umqeqeshi oqeqeshiwe, uKatie Dunlop. Lokhu kungaholela ekudleni ngokweqile ngoba ugcina ulambile futhi ufuna ukudla kakhulu.

Zama i-smoothie yamathanga ngesidlo sasekuseni

UDunlop uncoma ukuphuza i-smoothie enethanga ngesidlo sasekuseni, ngoba ilayishwe izakhamzimba nama-antioxidants ukukugcina uphilile ngalesi sikhathi esinengcindezi. Kubuye kube nefayibha ephezulu ukugcina ukugaya kwakho kusendaweni futhi kukugcine uzizwa ugcwele ngokwengeziwe.

Okufanele ukwenze namuhla

Khetha ukuzivoxavoxa okulingene

Kubalulekile ukulinganisela ukuqeqeshwa kwamandla nokuqeqeshwa kwe-cardio ezinsukwini eziholela emcimbini. UDunlop uthi njengoba amashejuli ethu egcwala futhi namazinga ethu oxinzelelo enyuka, uzofuna ukunamathela esimisweni sakho esijwayelekile.

Ukuze usebenze kahle, cabanga ngokwenza ukuzivocavoca umzimba okugcwele ngamandla okuhamba nokuqhuma kwe-cardio phakathi kwamasethi, okwaziwa nangokuthi ukuqeqeshwa kwesikhawu esiphakeme (HIIT).

Amavidiyo wokuzivocavoca amahle kakhulu wemizuzu engu-20.

Ngaphambi komkhosi we-yoga

Umqeqeshi weYoga uClaire Grieve uthi uhlala egeleza ngomlilo, futhi enamandla ukuze umzimba wakhe uhambise usuku olwandulela idili elikhulu.

Siphakamisa ukuthi lezi zibangela ukuqunjelwa noma lezi zokugaya. Noma zama le vidiyo yokwenza amandla ye-yoga efundiswa yiYoga nge-Adriene.

Thola umaqondana

Amaholide akunikeza ithuba elihle lokuqoqa abasebenzi bakho nokuzivocavoca umzimba ndawonye. Lokhu kusiza ukugwema isilingo sokubeka ukusebenza kwakho kusishisi sangemuva ukuze uchithe isikhathi nabantu obathandayo.

Usuku 2: Usuku lomkhosi

Ngaphambi kokuthi singene kuhlelo lwakho lomdlalo wosuku lomkhosi, kubalulekile ukuqonda ukuthi kungani sizizwa sivilapha futhi siqunjelwe ngemuva kwedili elikhulu.

Inani elikhulu le-sodium lingakwenza uzizwe uvuvukile, futhi ukugaya ukudla okungaphezu kwesayizi ojwayelekile wokudla kungathatha amandla amaningi - okuholela ekukhathaleni.

Kungenzeka futhi ukuthi uzwe ushukela ophakeme… bese kuphahlazeka amandla, uma ufinyelela uphudingi wamaholide.

Izindaba ezimnandi ukuthi, ungagcina umuzwa othile wokulinganisela emzimbeni wakho bese ujabulela ukudla okuthandayo kweholide.

Okufanele kudliwe futhi kuphuzwe namuhla

Phuza ama-2-3 amalitha amanzi

Akuzukugcwalisa amanzi kuphela, kepha nokuphelelwa amanzi emzimbeni kungadideka njengendlala, ngokusho kukaGelina Berg, RD.

Phansi ingilazi noma amabili phakathi namahora aholela ekudleni - bese uhlose ukuthola amalitha ama-2-3 namuhla.

"Kungenzeka ukuthi uzoba nosawoti omningi kunokujwayelekile, ikakhulukazi uma kungewona ophekayo, ngakho-ke khahlela lawo manzi ukuze ulwe nokuqhuma kwamaholide," kuchaza yena.

Yidla ibhulakufesi elicebile ngamaprotheni

IMaya Feller, i-MS, i-RD, i-CDN, incoma ukuqala kosuku lwakho ngesidlo esinamaprotheni amaningi ukuze uzizwe ugcwele isikhathi eside.

Usikisela amaqanda aqhekeziwe ngotamatisi namakhowe nohlangothi lwesithelo, noma ukuhlikihla i-tofu ngamakhowe, ugalikhi no-anyanisi ngohlangothi lwemifino.

Yidla imifino yamaprotheni kanye nesitashi ngesidlo sasemini

UFeller uncoma isaladi eluhlaza enezinkukhu, ukwatapheya, imbewu kanye nemifino enemibala (utamatisi, insimbi yensimbi, isithombo, njll.).

Isidlo sasemini esinamaprotheni amaningi kanye ne-carb ephansi kuzokusiza ukuthi ugweme ukuya esidlweni esikhulu uzizwe ulambile kakhulu.

Gcwalisa ipuleti lakho lomkhosi ngemifino

Yebo, usengakwazi ukulayisha kuzo zonke izitsha zakho ozithandayo zosuku lomkhosi, kepha uBerg uthi ukugxila ekulayisheni imifino.

"Gcwalisa uhhafu wepuleti lakho ngemifino bese uqala ukuyidla kuqala (lapho isifiso sakho siphezulu kakhulu) ngoba zizonambitha okuheha kakhulu uma ulambile," uyanezela. I-Asparagus, izaqathe, ubhontshisi obuluhlaza, namazambane konke kuyisinqumo esihle.

Okufanele ukwenze namuhla

Yenza i-LISS (i-low-intency steady state cardio) ekuseni

Thatha uhambo olude, ukuhamba ngezinyawo, noma ukugijima. Kuyindlela enhle yokusula ikhanda lakho ngaphambi kokuxokozela kosuku. Futhi, ungawenza umcimbi womndeni nokuzivocavoca nomlingani noma neqembu.

Zibekele ukufundeka kalula kwemizuzu engu-15 kwe-HIIT

Namuhla kumayelana nokulula. Yingakho uGenova ancoma ukuzivocavoca umzimba ekhaya noma ukugijima uzungeze ibhulokhi.

“Ungalokothi uzizwe unengcindezi yokuchitha isikhathi esiningi udala ukuzivocavoca umzimba kube ngumthwalo. Esikhundleni salokho, sebenzisa inqubo ye-HIIT ukufaka ukuphumula okuncane, ukunyakaza okugcwele komzimba, nokushaya kwenhliziyo okuphezulu ukuze kusebenze ngokuhlakanipha, hhayi isikhathi eside, ”usho kanje.

I-Yoga yokuhlakulela ukubonga

Amaholide imayelana nokubonga, ngakho-ke kungani ungaqali usuku lwakho ngokugeleza kwe-yoga ukuze uhlakulele ukubonga?

Zama ukuvula izinhliziyo ngosuku lomkhosi omkhulu, njengenja ebheke phansi, ikamela, nento yasendle.

Ukubonga ngobumnene i-yoga nge-Yoga nge-Adriene

Thatha uhambo lokuhamba ngemuva kwesidlo esikhulu

Gcina amandla akho ngesikhathi somndeni futhi usize ukugaya ukudla ngokuhamba kahle emva kokudla.

Usuku 3: Ukuthunyelwa emva kwedili

Uma uvuka namuhla, kunethuba elihle lokuthi umzimba wakho ungazizwa uvila kancane futhi uqunjelwe. Kungakho ukugxila kosuku lwangemva kwedili kukwi-hydrating, ukudla ukudla okuphelele, nokuhambisa umzimba wakho.

Okufanele kudliwe futhi kuphuzwe namuhla

Hydrate, hydrate, hydrate

Umzimba wakho udinga uketshezi, kepha ukhiye ukufuthisa nge-non-caffeine, akukho ushukela ongeziwe, futhi akukho ziphuzo ezenziwe ngobumnandi.

Phuza ama-herbal teas

Sipela kuma-herbal teas ngezindawo ezithobekile njenge-ginger, turmeric, chamomile, ne-mint.

Khetha ukudla kwakho ngokuhlakanipha

Gcwalisa amapuleti akho ngemifino engeyona yesitashi, ikakhulukazi imifino enamaqabunga e-antioxidant. Futhi, musa ukweqa ukudla!

Okufanele ukwenze namuhla

Yenza ukuqeqeshwa kwemizuzu engu-20

"Konke okudingayo imizuzu engama-20, futhi uzobe ushisa ama-calories futhi ujuluka njengamabhizinisi omuntu," kusho uDunlop. Futhi, ukujima okusheshayo kulula ukungena uma ufushane ngesikhathi (sawubona, Black Friday!).

Zama ukuzivocavoca umzimba usebenzisa enye yezinhlelo zokusebenza esizithandayo.

Qalisa kabusha uhlelo lwakho lokuzivocavoca njalo

Uma uzizwa ukwazi ngakho, uStraub uthi kulungile ukuqala inqubo yakho ejwayelekile yokuzivocavoca umzimba. Kepha uma uzizwa ukhathele, lungiselela ukuhamba okulula.

I-Yoga yokugaya

Ngosuku olulandelayo ngemuva kwedili elikhulu, uGrieve uthi uzofuna ukwenza ezinye izinto ukuze uvuselele uhlelo lwakho lokugaya ukudla. Ukuhlala okuhleliwe, isihlalo esisontekile, nekamela ngakho konke ukusiza ukukhulula noma yiziphi izingqinamba zokugaya ukudla zangemva kwedili.

Qhubeka nomsebenzi omuhle

Kungathatha izinsuku ezimbalwa ukuthi umzimba wakho ubuyele emuva emikhosini yeholide. Yiba nomusa kuwe nasemzimbeni wakho ngalesi sikhathi.

Ukunciphisa ukuqunjelwa nokuzwa amandla akho omzimba kuyinhlanganisela yokudla nokuvivinya umzimba.

Thola ukupheka ngalezi zokupheka ngethumbu eliqhakazile.

Qhubeka nomsebenzi we-cardio neyoga owuqale ezinsukwini ezintathu ezedlule ngale ndlela. Lula ubuyele esimisweni sakho esivamile sokuqina. Thatha uhambo lokuhambahamba - noma ngabe uyothenga iholide - noma thola ezinye izindlela zokungeza ekuhambeni okujabulisayo.

USara Lindberg, BS, MEd, ungumbhali wezempilo nokuzimela ozimele. Uneziqu ze-bachelor kwi-Exercise science kanye ne-master's in counselling. Uchithe impilo yakhe efundisa abantu ngokubaluleka kwempilo, inhlalakahle, ukucabanga, kanye nempilo yengqondo. Usebenza kakhulu ekuxhumaneni nomzimba womqondo, ngokugxila ekutheni impilo yethu engokwengqondo nengokomzwelo ikuthinta kanjani ukuqina nempilo yethu.