Momwe Muyenera Kuganizira Zokhudza 'Kubera Masiku'

Zamkati

• 1. Siyani kuganiza za "chinyengo."
• 2. Musachite mantha.
• 3. Ikani zopatsa mphamvu mu nkhani.
• Dzichiritseni.
• 5. Pewani kuponya thaulo tsikulo.
• 6. Gwiritsitsani mbale zomwezo.
• 7. Konzaninso chifukwa chake muyenera kudya moyenera.
• 8. Tsatirani splurges ndi zakudya zathanzi.
• 9. Menyani masewera olimbitsa thupi.
• 10. Sinthani sikelo.
• Onaninso za

Palibe kukhutira ngati kulumidwa pitsa wamafuta pang'ono pomwe mwakhala mukumamatira ku zakudya zanu zopatsa thanzi mwezi watha - mpaka kulumako pang'ono kumabweretsa magawo pang'ono ndikudya kamodzi "koyipa" kumabweretsa tsiku lonse la "zoyipa" kudya (kapena, monga ambiri afikira kulitcha, tsiku lachinyengo). Mwadzidzidzi, mwakhala ndi sabata yonse yazakudya zachinyengo…ndipo mwina mukutupa kuti muwonetsere. Hei, zimachitika. Koma kudzipereka nokha masiku atatu achinyengo pa sabata ndikwanira kuti matumbo anu akhale ndi thanzi labwino ngati chakudya chokhazikika cha zakudya zopanda thanzi, malinga ndi kafukufuku munyuzipepala Nutrition ya Molecular ndi Kafukufuku wa Chakudya. Pakadali pano, kafukufuku wina waku University of Georgia adapeza kuti 61 peresenti ya anthu amalemera akakhala patchuthi - kulikonse kuyambira mapaundi 1 mpaka 7.

Tsopano, tiyeni titenge china chake molunjika: Kuphatikiza pa ma lbs ochepa sizovuta kwenikweni. Koma kuwona kuti chiwerengerocho chikukwera m'mwamba ndikungosamva bwino (kudzudzula zowotcha zamafuta zam'mphepete mwa nyanja pomwe OOO) zitha kukusokonezani, zomwe zitha kuyika chidwi chanu komanso thanzi lanu pachiwopsezo. "Ndikosavuta kunenepa kuposa kutaya - ndipo ndizochulukirapo zosangalatsa kuti mupindule kuposa kutaya, "akutero a Alexandra Caspero, R.D.

Ngakhale ndi kulimbika kwazitsulo, aliyense adzagunda china chake posachedwa. Ndiye ndi kubera kangati sabata imodzi komwe kuli bwino? Ndipo mungatani kuti chakudya chimodzi chabodza chisasanduke masiku abodza sabata limodzi pamwezi? Mutha kuchita izi pochepetsa ndikutsatira maupangiri khumi.

1. Siyani kuganiza za "chinyengo."

Choyamba, mungafune kuganiziranso kuti ndi tsiku lachinyengo kapena chakudya chabodza. "Lingaliro la 'tsiku lachinyengo' kwenikweni limavulaza kwambiri kuposa zabwino. Ngati mupatula nthawi (tsiku, sabata) monga nthawi 'yobera,' ndiye kuti mumadya kuti mudye chifukwa. mukumva ngati iyi ndi nthawi yanu kuti muchite izi, "atero a Caspero. (Ingotengani kuchokera kwa Zoe Saldana, yemwe samakhulupirira 'masiku abodza' kapena zakudya, pankhani imeneyi.)

M'malo mwake, lingalirani za kudzikongoletsa mwadala, akutero Tori Holthaus, R.D.N., woyambitsa Inde! Zakudya ku Ohio. Pezani zomwe zili zofunika kwa inu - ngati brunch ndi chakudya chanu, ndiye sangalalani nacho. Ngati mumakonda pizza, tengani kagawo ndikusangalala. "Pali mphamvu zambiri pakudya chakudya chanu popanda kulakwa. Chodabwitsa n'chakuti, pamene timadziimba mlandu kwambiri chifukwa chodya zakudya zowonongeka, timadya kwambiri, "adawonjezera Caspero. (Gawo lalikulu la izi ndikuchotsa zolemba "zabwino" ndi "zoyipa" pazakudya.)

2. Musachite mantha.

Pizza yatsopanoyi imayika chipikacho ingawoneke ngati vuto, koma kuyigunda kangapo sikuyambitsa chenjezo. Ndipo ngakhale, inde, kuchuluka kwa ma calories (komanso kuchuluka kwa mchere ndi mafuta) omwe amadya panthawi yodyera odyera atha kukhala ochulukirapo kuposa ochokera ku chakudya chamadzulo cha DIY, sikadali zikwizikwi, atero Caspero. "Kuchita zinthu mosasinthasintha - ngati mukudya zochulukirapo kuposa momwe mumakhalira kale, mudzawona phindu lochulukirapo. Koma sizikhala patadutsa usiku umodzi kapena awiri." Ndipo tiyeni tiwone bwino: Ngati mukukhalabe ndi moyo wathanzi - kukhalabe achangu, kutsatira chakudya chamagulu, kugona mokwanira, mndandanda umapitilira - ndiye kuti mutenge kagawo kapena kawiri kamodzi kapena kawiri pa sabata muyenera kukhala NBD.

Yesetsani kumamatira ku zakudya zanu zathanzi 90 peresenti ya nthawiyo. Ngati mumadya katatu ndi chotupitsa tsiku lililonse (kuphatikiza kulimbitsa thupi masiku anayi pa sabata mukamachita masewera olimbitsa thupi, zomwe sizingakhale zoona kwa aliyense), ndiye kuti mumadya 32 pa sabata. Zakudya makumi awiri mphambu zisanu ndi zinayi mwa zakumwa makumi atatu mphambu zisanu ndi zinayi ndi zakumwa zozizilitsa kukhosi ziyenera kutsatira dongosolo lanu la zakudya zabwino, ndikusiya atatu kuti achite chilichonse chomwe mungafune. Zikumveka zophweka, koma mukangoyamba kutsatira ndondomeko yanu ya zakudya, mudzadabwa kuti n'zosavuta bwanji kudumpha chakudya kapena kudya chakudya chofulumira, chodzaza ndi shuga mukakhala ndi nthawi yochepa ndipo, chotsatira. mukudziwa, mukulitcha tsiku lachinyengo. (Onaninso lamulo la 80/20 lokhazikika pazakudya.)

3. Ikani zopatsa mphamvu mu nkhani.

"Kwa ine, kupeza mapaundi patchuthi ndikofunika kuti ndizisangalala komanso zokumana nazo, ngakhale zitanthauza kuti ndiyenera kuwonjezera zolimbitsa thupi pang'ono ndikabwerera," akutero Caspero. Kudya mopitirira muyeso ndipo mudzakhala mukusowa zokoma zakomweko - kaya mumzinda watsopano kapena komwe mumakhala - chifukwa chake musadzipweteketse.

Dzichiritseni.

Kapena, m'mawu anzeru a Donna ndi Tom ochokera Parks ndi Rec, "dzichitireni nokha!" Kudya zakudya zomwe zimakupangitsani kuti muzimva bwino kwambiri pazakudya zanu zambiri ndikuzithira m'modzi ndi njira yabwino yothetsera zolakalaka zanu osamva ngati mwaphonya. Caspero akufotokoza kuti: "Chakudya cham'mawa chamasana ndi chamasana kenako chakudya chamadzulo komanso zakumwa sizikhala zowopsa ngati chakudya cham'mawa, chamasana, chamadzulo, komanso chakumwa."

Anthu ambiri samva bwino atapanikizika pakudya supuni ya tiyi ya Ben & Jerry Lachisanu usiku. Koma ngati mukukonzekera zamtsogolo ndikudzipindulitsa nokha sabata lathunthu chifukwa chotsatira zakudya zanu ndi mbale yolimbitsa thupi ndi mbale (osati pint) ya ayisikilimu wokoma, wokomera, womwe umakhala wosiyana. Konzekerani zakudya zanu kuti musangalale nazo ndipo musamadye motsatizana pa tsiku lotchedwa chinyengo. (BTW, mungafunenso kuyesa mitundu ina yabwino kwambiri ya ayisikilimu nthawi ina mukamasangalatsidwa sabata limodzi.)

5. Pewani kuponya thaulo tsikulo.

"Mukadzikonzekeretsa tsiku lachinyengo, pamakhala malingaliro opanda pake," akutero Caspero. ("Ngati ndayitanitsa kale nachos, ndi kusiyana kotani komwe fudge sundae ipanga?!") Mwachiwonekere, kuyitana tsiku lonse kutsuka kuwononga kwambiri kuposa zomwe zingabweretsedwe ndi wina osati-choncho. -kudya bwino. "Dziloleni kudya zomwe mukufunadi panthawiyo ndiyeno pitilizani kudya zakudya zopatsa thanzi," akutero.

Chodabwitsa n'chakuti, kudziwa kuti mukhoza "kubera" nthawi ina iliyonse kumachepetsa chilakolako chilichonse chomwe chakudya chimakhala nacho, choncho kutaya zopingazi kudzakuthandizani kuti musakhale ndi malire. Ndipo kumbukirani kuti kulakalaka kumatha kupita mbali zonse ziwiri: "Nthawi zambiri ndimawona kuti kusankha chakudya chopatsa thanzi kamodzi kumapangitsa kuti zisakhale zosavuta kusankha chakudya chopatsa thanzi, monga momwe zilili ndikudya," akuwonjezera Holthaus. (Zokhudzana: Chifukwa Chake Muyenera Kusiya Zakudya Zoletsa Kamodzi)

6. Gwiritsitsani mbale zomwezo.

Sizongowonjezera kunenepa kapena kukwera kwamalingaliro kwakuchita zinthu zosayenera. Zakudya zosapatsa thanzi zimatha kusokonekera m'matumbo, zomwe zingakhudze momwe mumadyera chakudya komanso momwe thupi lanu limalemera (osatchulapo, momwe limayamwitsira zakudya, komanso). Kafukufuku akuwonetsa kusasinthasintha kwa zakudya zanu kumathandizira kuthandizira tizilombo toyambitsa matenda m'mimba, chifukwa chake kudya chakudya chamasana kumathandiziratu kuchepetsa mavuto omwe amayambitsa tsamba lanu la GI, atero a Holthaus.

Ndipo mmalo mongoletsa mwadala ndikudya china chowongoka kamodzi kapena kawiri pa sabata, ndibwino kuti muphatikize moyenera nthawi zonse, kotero simumva kufunitsitsa zokoma zomwe mumalakalaka. Mwachitsanzo, "m'malo mongodya tchire lalikulu ngati chakudya chabodza, ndibwino kuti muphatikize supuni ya tchipisi tating'onoting'ono tambiri kapena cocoa ngati gawo lanu la chakudya cham'matumbo ndikuthandizira kuthana ndi zilakolako," akuwonjezera . (Dikirani, m'malo mongodya tsiku lachinyengo kodi mukuyenera kuti muzitsatira zakudya zopatsa thanzi?)

7. Konzaninso chifukwa chake muyenera kudya moyenera.

"M'malo mongomva ngati mukuyenera kudzilanga ndikudya athanzi mukatha kudya mwachinyengo, ndimakonda kubwezera zomwe zimandisangalatsa," akutero Caspero. "Ndilibe mphamvu zomwezo nditatha kudya mulu waukulu wa zikondamoyo monga momwe ndimachitira pambuyo pa smoothie wobiriwira kapena yogurt ndi mbale ya zipatso-kotero kuti kudzimva ndekha kumandilimbikitsa." Mutatha kusangalala ndi chakudya chabodza chamasana, ganiziraninso za zakudya zomwe zimakupangitsani kuti muzimva bwino ndikukhala nazo. "Kubwerera ku zakudya zomwe zimakupangitsani kumva bwino kudzakuthandizani kuti muchepetse vuto lililonse lazakudya kapena zotsalira zachinyengo," akuwonjezera. (Onani: Kodi Kudya Mopambanitsa Kuli Koipa Bwanji Kwenikweni?)

8. Tsatirani splurges ndi zakudya zathanzi.

"Tsoka ilo, mutatha kudya mwachinyengo palibe chomwe mungachite kuti musinthe. Koma mutha kupanga gawo labwino, labwino mtsogolo poganizira zakudya zomwe mukudziwa kuti ndizabwino," akutero Holthaus. Sankhani zakudya zomwe zingathandize thupi lanu kukonzanso. Broccoli, mwachitsanzo, ali ndi glucoraphanin yochuluka yomwe imathandiza kuti thupi lanu lizichotsa poizoni m'thupi kwa maola 72, akufotokoza. Zakudya zamadzi ndi potaziyamu (monga masamba obiriwira, ma avocado, ndi nthochi) zitha kuthandiza kuchepetsa kuchuluka kwa sodium m'thupi ndikuchepetsa kuphulika, pomwe zakudya zopatsa mphamvu (mwachitsanzo.yogurt, kefir, ndi kimchi) zitha kuthana ndi vuto lililonse m'matumbo. "Pansipa: Osadandaula ndikungobwereranso," akutero. (Yesani izi: Zomwe Muyenera Kudya Tsiku Lotsatira Mukadzipereka)

9. Menyani masewera olimbitsa thupi.

Chilakolako choipa chimenecho n'chovuta kuthetsa. Kubwereranso ku zakudya zabwino kumatha kuthandizanso, koma momwemonso mtima wanu ungakwere. "Kuchita masewera olimbitsa thupi ndi chida champhamvu kwambiri kuposa kungowotcha calorie. Mwamaganizo, sikuti mumangomva bwino, koma mumayamba kulakalaka chakudya chopatsa thanzi pamene mukugwira ntchito, "akutero Caspero - ndipo momwemonso ndi pamene inu ' kubwerera. Kafukufuku wa University of Georgia yemwe tatchulawa adapezanso kuti chimodzi mwazifukwa zomwe mapaundi amapitilirabe anthu atapita kutchuthi chinali chakuti anthu ambiri amagwira ntchito zochepa akabwerera kwawo. Pitirizani kukhala ndi chizolowezi chochita masewera olimbitsa thupi pomwe OOO kuti musatayike mtima mukabwerera kumoyo weniweni. "Chilichonse chofunikira ndikapitiliza kuchita masewera olimbitsa thupi patchuthi - kukwera mapiri, kukwera njoka, kupalasa, kungoyenda - kumapangitsa kukhala kosangalatsa," akuwonjezera. (Ndipo ngakhale simuyenera kuda nkhawa kwambiri za zomwe zimatchedwa masiku achinyengo panthawi yopuma, izi zolimbitsa thupi zokuthandizani kugombe zitha kukuthandizani kuti mumve bwino ndikamamwa zakumwa ndi zakumwa.) motsutsana ndikuwona ngati chilango - zidzapangitsanso kukhala kosavuta kusamuka mukangobwerera kunyumba.

10. Sinthani sikelo.

Nthawi inanso kwa anthu omwe ali kumbuyo: Osati (!!) musamadzimenyetse nokha kuti mudye "moyipa" kwa sabata limodzi kapena kupeza mapaundi pang'ono pambuyo patchuthi chochepa. Zachidziwikire, simukufuna kudya zakudya zamasiku ano zomwe zimangokhala ndi zonona, shuga, ndi zakudya zina zopanda thanzi zomwe zingasiya thupi lanu lili m'mavuto. Koma moyo umachitika (ndipo, tiyeni tikhale owona mtima, kupumula patchuthi nthawi zambiri kumatanthauza kukhala ndi margarita owonjezera kapena atatu) ndipo simukusowa sikelo yokukumbutsani za zikhululukiro zanu zaposachedwa. M'malo mwake, lingalirani kutchera khutu kuzisonyezo zina zamomwe mukuchitira, monga momwe ma jeans amakwanira kapena momwe mumagwirira ntchito. (Mwachitsanzo, kupambana kwenikweni kwa akaziwa sikungapangitse kukula kukupangitsani kulingaliranso bwino za kuchepa kwa thupi.)

Onaninso za