Jillian Michaels 'Kutenga Kulemera Patchuthi Kumatisiya Ndi Mafunso Ena

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Ndi Thanksgiving patadutsa masiku asanu ndi anayi, aliyense akulota zodzaza, msuzi wa kiranberi, ndi chitumbuwa cha maungu pompano. Izi zikutanthauza kuti anthu ena angakhalenso akulimbana ndi lingaliro la zomwe kusangalala ndi nyengo kungatanthauze kulemera kwawo.

Mosadabwitsa, mphunzitsi wa nyenyezi Jillian Michaels amakonda kutaya thupi kwambiri Qs nthawi ino ya chaka. Chifukwa chake, adaganiza zotumiza kanema ku Instagram ndikupereka malangizo ake abwino kwa aliyense wokhudzidwa ndi kunenepa nthawi ya tchuthi.

Mfundo yake yoyamba ndikugwiritsa ntchito masewera olimbitsa thupi kuti muchepetse zopatsa mphamvu zomwe mungadye patchuthi. "Kodi kunenepa?" Akutero muvidiyoyi. "Mumalemera chifukwa chodya chakudya chochuluka. Mumalemera mwa kudya ma calories kuposa momwe mukuwotcha. Choncho choyamba choyamba, tikhoza kuchepetsa kuchuluka kwa chakudya chomwe tikutenga mwa kusuntha zambiri." Chifukwa chake ngati mukuyembekezera chakudya chambiri chatchuthi, Michaels akuwonetsa kuti muwonjezere kutalika kwa masewera olimbitsa thupi tsiku lomwelo kuti muchepetse kudya kowonjezera. (Zokhudzana: Kanemayu Wamphindi 8 Wolimbitsa Thupi Wochokera kwa Jillian Michaels Adzakutopetsani)

Koma ngati mukuwerenga izi ndikuganiza kuti nyengo ya tchuthi iyenera kukhala pafupi kusangalala chakudya chokoma cha chikondwerero ndi ayi kudandaula momwe zingakhudzire kulemera kwanu, simuli nokha. Zambiri pazomwe zili pansipa.

ICYDK, Michaels anali kufotokoza lingaliro la ma calories mkati, ma calories kunja. Lingaliro lofunikira ndi lowoneka bwino: Ngati kuchuluka kwa zopatsa mphamvu zomwe mukudya zikufanana ndi kuchuluka kwa ma calories omwe mukuwotcha, mudzakhalabe ndi kulemera komweko. Tengani ma calories ambiri kuposa momwe mukuwotchera, ndipo mudzalemera; momwemonso, kumwa ma calories ochepa kungapangitse kuti muchepetse kunenepa. Komabe, ndizovuta kwambiri kuposa kungolinganiza ma calories omwe mumadya ndi ma calories omwe mumawotcha panthawi yolimbitsa thupi. Mlingo wanu wamagetsi oyambira - kuchuluka kwa ma calories omwe mumawotcha mukapumula - zimatengera "ma calorie kunja" mbali ya equation. Kuti mupititse patsogolo zovuta zina, kupeza ma calories ochepa kwambiri kumatha kubweretsa kunenepa phindu. "Mukakhala kuti simukuthandizira thupi lanu ndi mafuta okwanira kapena mafuta, kagayidwe kanu kagayidwe kake kamatsika, ndipo mumawotcha mafuta ochepa," a Libby Parker, R.D., adatiuza kale. "Awa ndi mayankho osinthika mthupi kukhulupirira kuti ili ndi njala ndikufuna kusunga mphamvu (aka gwiritsitsani ma calories aja)." Pogwiritsa ntchito malingalirowo, lingaliro ili, mophweka, ndi chida chogwiritsa ntchito poyang'anira kulemera.

Kuphatikiza pa upangiri wake wathanzi, Michaels adapereka lingaliro lina: Akufuna kutsatira lamuloli 80/20 osati nthawi yamaholide, koma aliyense tsiku. Filosofiyi ndi yofuna kupanga 80 peresenti yazakudya zanu ndi zakudya zopatsa thanzi (nthawi zambiri zathunthu, zosakonzedwa), ndipo ena 20 peresenti ndi zakudya zina, zopanda michere yambiri. "Lingaliro apa ndikuti sitichita mopambanitsa," akufotokoza Michaels muvidiyo yake. "Tili ndi zakumwa zingapo; osati 10. Timagwiritsa ntchito zakudya izi tsiku lililonse. Michaels akuwonetsa kumamatira ku lamulo la 80/20 tsiku lililonse m'malo mosinthana masiku okhwima ndi "masiku abodza" kuti mukwaniritse malire mosasinthasintha. (Zokhudzana: 5 Zopeka ndi Zowona Zokhudza Kulemera Kwamaholide)

Malingaliro onse awiri a Michaels amasiya malo okondwerera tchuthi. Koma akatswiri ena azakudya amati kuyang'ana kwambiri kulemera nthawi ya tchuthi ku zonse amachita zoipa kuposa zabwino. "Kuwona masewera olimbitsa thupi ngati njira yoletsa kudya chakudya ndichizindikiro cha kudya kosakhazikika," atero a Christy Harrison, R.D., C.D.N., wolemba Anti-Zakudya. "Lingaliro ili lochita masewera olimbitsa thupi limasandutsa mayendedwe kukhala chilango m'malo mokhala chisangalalo, ndipo limasandutsa zakudya zosangalatsa zomwe mumadya nthawi ya tchuthi kukhala 'zokondweretsa zolakwa' zomwe zimafunika kutetezedwa kudzera pakuchita masewera olimbitsa thupi." Nthawi zina, kuganiza kotereku kungayambitse matenda amisala, akuwonjezera. "Ngakhale ndikufuna kunena kuti kudya kosasokonezeka konse kumavulaza thanzi la anthu ngakhale zitakhala kuti sizikugwirizana ndi matenda omwe ali ndi vuto la kudya."

Ndipo m'maso mwa Harrison, njira ya 80/20 si yabwino, chifukwa imafunikira kusanja zakudya m'magulu "zabwino" ndi "zoyipa". M’lingaliro lake, kulinganiza kwenikweni “kumatheka mwa kusiya malamulo ndi ziletso ndi liwongo pa chakudya, kusuntha thupi lanu kaamba ka chisangalalo m’malo mwa chilango kapena kukana kudya zakudya zopatsa thanzi, ndi kuphunzira kumvera zilakolako zanu ndi zilakolako za thupi lanu kuti zikuthandizeni kutsogolera chakudya chanu ndi chakudya. mayendedwe, kuvomereza kuti kudya ndi kuchita masewera olimbitsa thupi sikungakhale 'koyenera' kwakanthawi kochepa ngati maola kapena masiku. " (Zogwirizana: Blogger Uyu Akufuna Kuti Musiye Kudziimba Mtima Pa Nthawi Ya Tchuthi)

Ngakhale mutavomereza njira iti, kukonza kulemera kwanu sikuyenera kugwiritsa ntchito mphamvu zanu zonse kukondwerera tchuthi. Pakati pa mikangano yandale komanso mafunso okonda zokhudzana ndi moyo, pali zambiri zokwanira kuthana nazo.

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