Zifukwa 6 Zosayembekezereka Zowonjezera Kunenepa Kwa Zima

Zamkati

• Mukudya Zipatso Zochepa ndi Zamasamba
• Zima Blues
• Thermostat yanu
• Kutaya madzi m'thupi
• Chitonthozo Chakumwa
• Mukuchita Zochepa
• Onaninso za

Tchuthi zatha, ndipo mukadali (osasintha) kumamatira kumalingaliro anu athanzi-kodi ma jeans olimba ndi chiyani? Kupatula pa Zifukwa Zinayi Zosocheretsa Zomwe Mukulemera, nyengo yozizira yotentha imatha kutenga gawo lalikulu loti bwanji simukutaya mapaundi owonjezerawa. Kupatula apo, anthu amathera nthawi yocheperako akugwira ntchito panja komanso nthawi yambiri kukhala ofunda m'nyumba. Menyani kukula kwanyengo iliyonse popewa izi.

Mukudya Zipatso Zochepa ndi Zamasamba

Zithunzi za Corbis

Tikudziwa kuti simukupita kukagula golosale mukaganiza Pamenepo-maapulo kachiwiri! Popeza misika yambiri ya alimi imatsekedwa mpaka nthawi yamasika, zakudya zophikidwa ndi zokhwasula-khwasula zamchere zimakhala zokopa kuposa zipatso zatsopano. "Koma kuperewera kwa michere m'thupi chifukwa chongokhalira kudya zipatso ndi nyama zam'thupi kumawonekera ngati kuchuluka kwa njala popeza thupi lanu limalakalaka mavitamini ndi michere," atero a Scott Issacs, M.D., katswiri wazamaphunziro komanso wolemba Gonjetsani Kudya Kwambiri Tsopano!.

Menya bulge: Thupi lanu limayamwa michere kudzera mchakudya, chifukwa chake kudya utawaleza wazipatso ndi nyama yanyama kumatsimikizira kuti mukupeza zinthu zonse zabwino, akutero a Issacs. Pitani kukapeza sikwashi watsopano watsopano, zipatso za malalanje, masamba obiriwira - popeza nyengo yokolola imatulutsa zokoma kwambiri. Mukukonda zipatso kapena chimanga chokoma? Kuwanyamula mu gawo la mufiriji; Zozizira zimasankhidwa ndikukhazikitsidwa munthawi yayitali kwambiri ndipo zimakhala ndi michere yambiri yatsopano. (Yesani Masamba 10 a Zima, Zipatso, ndi Zina Kuti Mugule pa Farmers Market.)

Zima Blues

Zithunzi za Corbis

Masiku ochepa komanso nyengo yozizira imatha kuchita zambiri kuposa kungokupangitsani kumva kuti mwakodwa m'phanga lakuda. Kuchepetsa kuwala kwa dzuwa kumayambitsa kutsika kwa serotonin, ndipo kumatha kubweretsa Matenda a Nthawi Yovuta. M'malo mwake, azimayi azaka zapakati pa 20 mpaka 40 ali ndi mwayi wowirikiza kawiri kuposa amuna omwe angawapeze, ndipo anthu omwe ali ndi SAD amalakalaka kwambiri ma carbohydrate ndi maswiti - mwina ngati kukweza kwakanthawi kwakanthawi, malinga ndi kafukufuku wina. Psychology Yathunthu.

Menya bulge: Lowani padzuwa mkati mwa ola limodzi mutadzuka. Kuwonekera kwa kuwala kwa m'mawa-ngakhale ku mitambo-kumathandizira kuchepetsa zizindikiro za SAD, malinga ndi Mayo Clinic. Chitani ziwiriziwiri pakumverera kwanu mwakumangirira ndi kuthamangira panja musanapite kuntchito, chifukwa masewera olimbitsa thupi amachepetsa zipsinjo. Ndipo fikirani zakudya zomwe zili ndi DHA-mtundu wa omega-3 wopezeka mu salimoni ndi trout-zomwe zingachepetse kupsinjika maganizo, malinga ndi kafukufuku mu Journal of Affective Disorders.

Thermostat yanu

Zithunzi za Corbis

Kodi mumasunga nyumba yanu pamadigiri 74? Tembenuzani pansi - thupi lanu limatentha ma calories ambiri pogwiritsa ntchito mphamvu kutenthetsa. "Kutentha kozizira kumayambitsa mafuta abulauni-mtundu womwe umapangitsa kagayidwe kake," akutero a Issacs. Chifukwa chake ngati mukuchoka kunyumba yanu yabwino kupita kugalimoto yanu yotentha kupita kuofesi yanu yotentha, simukuwotcha mokwanira.

Kumenya nkhondo: Kutembenuza thermostat yanu pansi pang'ono pang'ono kuposa momwe mungakhalire nthawi zonse kumatha kutanthauzira kuwonjezerapo ma calorie 100 patsiku, a Issacs akutero. Landirani kunjenjemera kwa mphindi zochepa tsiku lililonse kuti muyambe kuyatsa kalori. Yesani kuyenda ndi galu wanu m'malo momulola kumbuyo kapena kukana kuyesayesa kuwotcha galimoto yanu pasadakhale.

Kutaya madzi m'thupi

Zithunzi za Corbis

Mumakhala ndi botolo lamadzi lomatira m'manja mwanu m'chilimwe, koma mumafunikanso momwemo kuti muthane ndi mpweya wozizira. Emily Dubyoski, R.D., katswiri wa kadyedwe kake ku Johns Hopkins Weight Management Center anati: “Kungotaya madzi m’thupi ngakhale pang’ono chabe kungafanane ndi njala, n’kumakuchititsani kupeza chakudya pamene kwenikweni ndi madzi amene thupi lanu limafunikira.

Kumenya nkhondo: Malingaliro ambiri ndi ma ounces 91 amadzimadzi patsiku kwa amayi, kuphatikiza zambiri ngati mukuchita masewera olimbitsa thupi, akutero Dubyoski. Ngati chilakolako chikafika, khalani ndi madzi okwanira 8 ndikudikirira mphindi 10 kuti musankhe ngati mudakali ndi njala, akutero. Ndipo fikirani zakudya zomwe zili ndi madzi ochulukirapo - supu, zipatso ndi ndiwo zamasamba zokhala ndi madzi monga maapulo ndi udzu winawake, ndi tiyi wotentha. Amawerengera gawo lanu lamadzi tsiku lililonse. (Maphikidwe 8 ​​Ophatikizidwa Amadzi Kuti Mukweze H2O Yanu adzakuthandizaninso kuti muwonjezere zakudya.)

Chitonthozo Chakumwa

Zithunzi za Corbis

Mukudziwa kuti zakudya zotonthoza monga mac ndi tchizi sizowoneka bwino m'chiuno, koma zakumwa zotentha zimathanso kukulitsa, akutero Hope Warshaw, RD, wolemba mabuku. Idyani, Idyani Bwino. Madzulo masana mocha amalumpha kudya kwanu kwa tsiku ndi tsiku pafupifupi 300-zomwe zimatha kutanthauzira mapaundi owonjezera milungu ingapo (ndipo ndikuganiza kuti mumadutsa zinthu zophika buledi pamalo ogulitsira khofi!).

Menya bulge: Khalani ndi zakumwa zotentha zomwe sizili kapena zopatsa mphamvu monga khofi ndi tiyi wa zitsamba, ndipo penyani zowonjezera zotsekemera, makamaka ngati mumamwa kapu imodzi patsiku: supuni imodzi ya uchi imawonjezera ma calories 64 ku zakumwa zanu; mavitamini owonjezera amawonjezera makilogalamu 60. M'malo motenthedwa ndi caffeine, ganizirani kusinthanitsa chakudya chanu chamadzulo ndi kapu ya nkhuku kapena supu ya phwetekere - zonse zili ndi zopatsa mphamvu zosakwana 75 pa chikho! (Tikupangira Zakumwa 6 Zotentha, Zathanzi Kuti Zikutenthetseni Nthawi Yachisanu.)

Mukuchita Zochepa

Zithunzi za Corbis

Ngakhale simumaphonya zolimbitsa thupi, kubisala m'nyumba kumatanthauza kuchuluka kwa magwiridwe antchito (kumasulira: zambiri Zamanyazi marathons ndi maulendo ochepa kumapeto kwa sabata). Kuphatikiza apo, nyengo yozizira ndi chimfine ikafika pachimake, kumverera pansi pa nyengo kumatha kusokoneza chizolowezi chanu cholimbitsa thupi.

Kumenya nkhondo: Ino ndi nthawi yoti mumangire tracker yanu kuti mupeze masitepe osachepera 10000 patsiku. Landirani panja pamasewera otsetsereka, kutsetsereka, kapena kuchita ndewu ndi ana a chipale chofewa-kapena dziuzeni kuti mutha kuwonetsa chiwonetsero chomwe mumakonda mukuyenda pa treadmill. Ndipo dziwani kuti ndi bwino kuchita masewera olimbitsa thupi ngati mukuzizira pang'ono kumutu (peŵani kuchitapo kanthu ngati zizindikiro zili pachifuwa), Issacs akuti. M'malo mwake, kafukufuku akuwonetsa kuti kuchita masewera olimbitsa thupi panjinga zolimbitsa thupi, kuthamanga, yoga-kumatha kuthandiza chitetezo cha mthupi lanu kulimbana ndi matenda a bakiteriya ndi ma virus. (Mwatsopano ku skiing? Yesani Zochita Zoyenera Kuti Mukonzekere Thupi Lanu ku Masewera a Zima musanagunde otsetsereka.)

Onaninso za