5 Zizolowezi Zabwino Zomwe Zimakupwetekani

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Pankhani ya thanzi lathu, malingaliro athu okonda kudya, kuchita masewera olimbitsa thupi, mafuta amthupi komanso maubale ndi olakwika. M'malo mwake, zina mwazomwe timakhulupirira "zathanzi" zingakhale zoopsa kwambiri. Nazi zisanu mwa zolakwa zomwe zimachitika kawirikawiri.

1. "Sindikuphonya kawirikawiri tsiku lochitira masewera olimbitsa thupi."

Aliyense amafunikira kupuma pantchito yake yolimbitsa thupi - ngakhale othamanga a Olimpiki - pazifukwa ziwiri. Choyamba, thupi lanu limafunikira zovuta zatsopano kuti mukhalebe olimba. Chachiwiri, kuponderezana kumatha kubweretsa minofu ndi misonzi, kuvulala pamiyendo, kusowa mphamvu, kutopa kosalekeza, kuchepa kwa chitetezo chamthupi, ngakhale kukhumudwa, atero a Jack Raglin, Ph.D., pulofesa wothandizirana ndi kinesiology ku Indiana University, Bloomington, yemwe amaphunzira zamaganizidwe komanso zovuta zakuthupi zolimbitsa thupi. "Ngati simudzaphonya tsiku ku malo ochitira masewera olimbitsa thupi, zikutanthauza kuti palibe chilichonse m'moyo wanu chomwe chili chofunikira kwambiri," akutero.

M'malo mwake: Ngati mukukonzekera zochitika ngati 10k, mutha kudzikakamiza kwambiri kuposa masiku onse. Nthawi zina, dzipatseni nthawi yopuma ku masewera olimbitsa thupi. Yendani panja. Konzani masiku opuma ndikusangalala ndi nthawi yocheza ndi anzanu. Kusinthasintha ndikofunikira.

Chowonadi ndichakuti kupitilira sabata limodzi osatuluka thukuta sikungakhudze thanzi lanu kwambiri - koma kupitilira nthawi yayitali osapumira kuntchito kwanu kumathandizadi. "Ndi vuto lochepetsa kubwerera," akutero Raglin. "Kuchita zochulukirapo - osapumula ndikupumulanso kuzolowera - kumakupangitsani kukhala ocheperako."

2. "Sindikudya maswiti."

Kudula maswiti ndibwino, koma kuyesera kuchotsa maswiti onse kumatha kubwerera.Izi ndichifukwa choti mukumenyana ndi mapulogalamu oyambira thupi lanu. "Makolo athu amafunikira dzino lokoma kuti adziwe zipatso ndi ndiwo zamasamba zomwe zatsala pang'ono kudya," atero a Janet Walberg Rankin, Ph.D., pulofesa wazakudya zopatsa thanzi komanso masewera olimbitsa thupi ku Virginia Polytechnic Institute ku Blacksburg. "Kotero, monga anthu, ndife ovuta kwambiri kufuna shuga." Ngati mungayesere kuchotsa maswiti onse pazakudya zanu, pamapeto pake mkazi wanu wamkati wamkati adzakulandirani ndipo mudzamenya ma cookie, mwamphamvu.

M'malo mwake: Elizabeth Somer, MA, RD, mlembi wa The Origin Diet (Henry Holt, 2001), akunena kuti mutha kuphatikizira zakudya zilizonse muzakudya zanu, koma kubetcherana kwanu ndikudya maswiti athanzi: mbale ya sitiroberi yokhala ndi msuzi wa chokoleti, kapena gawo laling'ono la chinthu chodetsedwa kwenikweni, monga kagawo kakang'ono ka cheesecake kapena truffle imodzi yabwino kwambiri. Mwanjira imeneyi, mudzakhutitsa chilakolako chanu ndipo simungathe kudya kwambiri.

3. "Ndapeza mafuta pathupi langa mpaka 18 peresenti."

Azimayi ambiri amaloŵa m’malo mwa kulamulira zakudya ndi zolimbitsa thupi pofuna kulamulira mbali zina za moyo wawo, monga ntchito zawo kapena maunansi awo, anatero Ann Kearney-Cooke, Ph.D., mkulu wa Cincinnati Psychotherapy Institute. Ndipo ndichizolowezi chomwe chimatha kukhala chovuta kwambiri. "Nthawi zonse mukakokomeza china chake, kaya ndi kugwira ntchito kapena kukonza, icho chikuyenera kukhala chenjezo kwa inu," akutero. "Mutha kugwiritsa ntchito ntchitoyi kuti mupange kusintha kwina kwa moyo wanu - ndipo njira imeneyi sigwira ntchito."

Kearney-Cooke akuti azimayi ena mwachilengedwe amangoganizira zomwe angathe kuwongolera, monga zomwe amadya kapena momwe amagwirira ntchito. Ndiye, chigonjetso chilichonse chitakwaniritsidwa pamatupi awo, amalimbikitsidwa kuchita zochulukirapo.

Kulowerera mafuta m'thupi lanu kungakhale kowopsa: Mafuta amateteza maselo amitsempha ndi ziwalo zamkati ndipo ndizofunikira kuti apange mahomoni ngati estrogen. Mafuta a thupi akatsika kwambiri, mumayamba njala, yomwe imatseka ntchito zonse zosagwirizana ndi moyo, monga ovulation ndikupanga fupa latsopano.

Jack Raglin waku Indiana University akuti nthawi zambiri, kuwonongeka kumatha kukhala kwamuyaya: "Estrogen amatenga nawo gawo pakupanga mafupa, omwe [makamaka] amalizidwa musanathe zaka 20," akufotokoza. "Ngati mungasokoneze izi, mutha kukhala pamavuto akulu [ofinya mafupa] moyo wanu wonse."

M'malo mwake: Chinsinsi chokhazikitsira cholinga chilichonse ndikuchiwona ngati gawo lalikulu, Kearney-Cooke akuti. Kumbukirani kuti kugwira ntchito ndi kudya moyenera ndi zinthu ziwiri zokha za moyo wathanzi; ayenera kukhala olinganizidwa ndi banja, ntchito komanso uzimu, chifukwa zonse ndizofunikira pakukhala ndi thanzi labwino. "Dzifunseni kuti, 'Kodi chingachitike ndikadakhala kuti sindinachite izi?' Sayenera kumva ngati kutha kwa dziko lapansi. "

M'malo moyesetsa kukhala ndi nambala yocheperako kwambiri pamafuta amafuta amthupi (kapena pamlingo), ikani kutsindika kwanu pakumanga minofu. "Amayi ambiri olimbitsa thupi amagwa pakati pa 20 ndi 27 peresenti yamafuta amthupi," atero a Carol L. Otis, M.D., sing'anga wazamasewera ku Los Angeles komanso wolemba buku la The Athletic Woman's Survival Guide (Human Kinetics, 2000). "Aliyense ndi wosiyana, komabe. Ngati mukudya bwino komanso kuchita masewera olimbitsa thupi pafupipafupi, thupi lanu lipeza gawo lachilengedwe - ndipo palibe phindu kutsika kuposa pamenepo."

4. "Ndadulanso carbs."

Zakudya zam'madzi ndizofunikira pazakudya zathu - ngakhale zili ndi zoteteza ku protein zambiri. Ma Carbs ndiye gwero lalikulu lamafuta m'thupi - ku minofu ndi ubongo. Kuchotsa ma carbs pazakudya zanu kumatha kubweretsa kukumbukira kwakanthawi kochepa, kutopa, kusowa mphamvu, komanso kuchepa kwa vitamini ndi mchere, atero a Glenn Gaesser, Ph.D., pulofesa wa masewera olimbitsa thupi ku University of Virginia komanso wolemba The Spark (Simoni & Schuster, 2000).

"Vuto lalikulu lokhala ndi zakudya zamapuloteni kwambiri ndiloti pali zakudya zabwino kwambiri, zopatsa thanzi zomwe zimadzazidwa ndi chakudya," akutero Gaesser. Mukusowanso fiber yomwe ndiyomwe imasiyanitsa chakudya "chabwino" (chovuta, chalitali kwambiri) ndi "zoipa" (zosavuta, zoyengedwa).

M'malo mwake: Zakudya asayansi amavomereza kuti chakudya chofunikira kwambiri ndi chakudya. Ndipo chakudyacho chiyenera kubwera kuchokera ku zakudya zosiyanasiyana (zowerengeka: zosaphimbidwa). "Funani zakudya zomwe sizinasinthidwe momwe zingathere," akutero katswiri wazakudya Elizabeth Somer.

Zamasamba ndi mbewu zonse ndizabwino kwambiri, ndikutsatiridwa ndi zipatso, mikate yolimba kwambiri komanso msuzi wa tirigu wathunthu ndi pasitala. Zosankha zoyipa kwambiri: makeke ndi maswiti, buledi woyera ndi omenyera, motere.

"Ngati mutha kupanga iliyonse yamankhwalawa kukhala chisankho chambewu, mudzakhala bwino," akutero. "Kafukufukuyu wasonyeza mobwerezabwereza kuti njere zonse zimachepetsa chiopsezo cha matenda ndikuthandizani kuti mukhale ndi thanzi labwino. Ali ndi thanzi labwino. Ndi zinthu zoyengedwa zomwe muyenera kuda nkhawa nazo."

5. "Ndazikanira, mosasamala kanthu, mu ubale wanga."

Ndibwino kutsatira chilichonse chomwe chimakusowetsani mtendere - zomwe zimaphatikizapo maubwenzi, onse komanso mabizinesi, atero a Beverly Whipple, Ph.D., RN, pulofesa wa psychobiology ku Rutgers University College of Nursing ku Newark, NJ

Kupsinjika komwe kumabwera chifukwa chakukangana kosalekeza, kukwiya kapena kusakhutira kumakupangitsani kukhala wopanda mphamvu - ndipo zitha kukutengerani zaka zambiri pamoyo wanu. Kafukufuku akuwonetsa kuti ngati muli pamavuto kwa nthawi yayitali kuposa miyezi ingapo, mukudziyambitsa nokha mavuto am'mutu, kupweteka kwa tsitsi, kusowa khungu komanso mavuto am'mimba munthawi yochepa, komanso chiopsezo chowonjezeka cha matenda amtima nthawi yayitali. Kuchuluka kwamaganizidwe kumatha kuyambira pakudandaula komanso kusowa tulo mpaka kukhumudwa komanso kukhumudwa kwathunthu.

M'malo mwake: Kusiya chibwenzi kapena mgwirizano uliwonse wokhalitsa sikophweka. Koma ngati simuli okondwa, gawo lanu loyamba ndikudzifunsa zomwe, kwenikweni, zikusowa pazochitikazo, Whipple akuti. Mwinamwake banja lanu limakusowetsani njala yakugonana komanso yamaganizidwe; mwina mukumva kuti mwapanikizika chifukwa abwana anu adakana kukwezedwa kwanu.

Onaninso momwe mumamvera, kenako yambani kulankhula. Inu ndi wokondedwa wanu mungafune kupeza uphungu, limodzi kapena payekhapayekha. Mwina mutha kusintha madipatimenti (ndi mabwana) kuntchito kapena kukambirananso udindo wanu. Muyenera kudziwa kutalika kwa nthawi yomwe mwakhala mukupirira vutoli komanso kuchuluka kwa thanzi lanu lomwe mukufuna kudzipereka kuti mukhalebe.

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