Malangizo Ochepetsa Thupi

Zamkati

• Malangizo azakudya zatchuthizi amakupatsani mwayi wodya zomwe mukufuna - ndikuchepetsa.
• Osamwa chakudya musanadye? Amenewo anali malamulo akale. Onani malangizo atsopano odyera tchuthi.
• Tchuthi chochepetsa thupi nsonga # 1. Iwonongerani Mgonero Wanu
• Pezani maupangiri enanso ochepetsa thupi omwe amakulolani kuti musangalale ndi tchuthi chanu - ndikuchepetsa.
• Nawa maupangiri ena azakudya zatchuthi zokuthandizani kuti musakometse kwambiri mukamaphika phwando lanu la Khrisimasi.
• Thupi lothandizira kuchepa kwa tchuthi # 2. Tafuna Mukamadula
• Onani maupangiri ena awiri ochepetsa thupi kuti akuthandizeni kuchepetsa thupi panyengo ya tchuthi.
• Shape.com imapereka malangizo ochulukirapo a zakudya za tchuthi omwe amakulolani kusangalala ndi nyengo popanda kulongedza mapaundi.
• Thupi lothandizira kuchepa thupi pa holide # 3. Khalani Odyera Osasamala
• Patchuthi kuwonda nsonga # 4. Tengani Dainty Bites
• Mukufuna maupangiri ena owonjezera ochepetsa tchuthi? Ndi awa!
• Pitirizani kuwerenga kuti mupeze malangizo owonjezera okhudzana ndi chakudya cha tchuthi kuphatikiza njira zomwe mungasinthire nthawi yanu yochitira masewera olimbitsa thupi munthawi yamaswiti ndi zabwino.
• Ndondomeko yochepetsera thupi holide # 5. Ganizani Musanadye
• Ndondomeko yochepetsera thupi pa holide # 6. Pitirizani Kuyenda
• Palibe nthawi yopita kumalo ochitira masewera olimbitsa thupi?
• Pezani zowonjezera zowonjezera zokuthandizani kuti muchepetse kunenepa nthawi yakutchuthi.
• Nchiyani chimakupangitsani kudya kwambiri? Kodi mungatani kuti izi zisachitike? Onani malangizo awa a tchuthi kuti mupeze mayankho anu.
• Ndondomeko yolemetsa patsiku la holide # 7. Yambitsani Kutulutsa khungu
• Tchuthi chochepetsera kuchepa kwa tchuthi # 8. Ganizirani Kwambiri
• Pitilizani kuwerenga kwaupangiri wina wamathandizidwe ochepetsa kunenepa omwe amagwiradi ntchito.
• Kugona mwanjira yochepetsa thupi? Werengani malangizo omaliza a chakudya chathu tchuthi kuti mudziwe zambiri.
• Holide kuwonda nsonga # 9. Gwirani Ena ZZZ's
• Pezani maupangiri ena owonjezera pochepetsa tchuthi ku Shape.com.
• Onaninso za

Malangizo azakudya zatchuthizi amakupatsani mwayi wodya zomwe mukufuna - ndikuchepetsa.

Maholide akuyenera kukhala nthawi yabwino kwambiri pachaka, koma kwa azimayi ambiri ozindikira, samangosangalala. Izi ndichifukwa choti amakhala milungu isanu pakati pa Thanksgiving ndi Chaka Chatsopano akuyenda pagombe lodyera, amadya zakudya zokondwerera koma zonenepa, monga makeke a shuga, pecan pie, ndi mbatata yosenda.

Sharon Richter, R.D., katswiri wa kadyedwe ku New York City anati: “Koma kudzimana wekha kudzakusiyani mumakhala okhumudwa. "Pamapeto pake mudzalola, ndipo kulawa kamodzi komweko kudzatsogolera kukuthandizani kwachiwiri kapena kwachitatu."

Ndipotu, kafukufuku waposachedwapa m’magazini yotchedwa Appetite anapeza kuti akazi amene amatsatira zakudya zokhwima amakhala pachiopsezo chachikulu cha mayesero—ndi kunenepa—kuposa amene amadya nthaŵi zina. Chifukwa chake chaka chino, tikupangira malingaliro atsopano omwe angapindulitse m'chiuno mwanu komanso mwanzeru: Idyani zakudya zomwe mumakonda.

Chinyengo, kumene, ndikulowerera pang'ono. Tsatirani malamulo osavutawa kuti muchepetse mphamvu zanu ndikuchepetsa chilakolako chanu ndipo mudzatha kupumula ndikusangalala ndi ma soirées amakono-ndikukhala ndi zizolowezi zomwe mungagwiritse ntchito chaka chonse. Kuphatikiza pa kuletsa kulemera kwa nyengo yozizira, mutha kungoyambira pakusintha kwanu kwa 2010 slim-down.

Pitilizani kuwerenga kuti mupeze maupangiri ena azakudya zomwe zimathandizadi.

[mutu = Malangizo azakudya patchuthi: kudumpha nkhomaliro ndi imodzi mwazinthu zofunika kuzipewa.]

Osamwa chakudya musanadye? Amenewo anali malamulo akale. Onani malangizo atsopano odyera tchuthi.

Tchuthi chochepetsa thupi nsonga # 1. Iwonongerani Mgonero Wanu

Kudumpha nkhomaliro ndi zokhwasula-khwasula zanu zamadzulo kuti musunge zopatsa mphamvu paphwando la usiku kungawoneke ngati kusuntha kwanzeru, koma nthawi zonse kumabwerera m'mbuyo.

Debbie Bermudez, RD, yemwe ndi katswiri wazakudya ku Ochsner Medical Center ku New Orleans anati: Kuti mudzaze-ndikusiyanso malo odyera-Bermudez akulangiza kudya chakudya chamasana chodzaza ndi zomanga thupi ndi CHIKWANGWANI, monga theka la sangweji ya Turkey ndi chikho cha msuzi wopangidwa ndi msuzi kapena saladi wobiriwira wokhala ndi nyemba kapena tofu.

Kenako, pafupifupi ola limodzi kuti chochitikacho chichitike, chepetsani njala yanu ndi 100- mpaka 150-kalori zokhwasula-khwasula, monga zingwe tchizi ndi crackers ochepa, theka la mphamvu bala (monga Larabar kapena Kind Fruit ndi Nut), kapena ngakhale. imodzi mwama cookie ang'onoang'ono a oatmeal-rasiin kuchokera ku tebulo la ofesi.

Njira ina: Sinthani Granny Smith m'thumba lanu kuti mufufuze ndikupita kumeneko. Pakafukufuku watsopano kuchokera ku Penn State, azimayi omwe adadya apulo chakudya chamadzulo chisanadye 15% yochepera-pafupifupi 187 ma calories ochepa-kuposa omwe adamwa madzi. "Chifukwa maapulo okhala ndi ulusi wambiri amadutsa pang'onopang'ono m'chigayo chanu, mumakhala okhutitsidwa nthawi yayitali," akutero wolemba kafukufuku wotsogolera Julie Obbagy, Ph.D., R.D.

Pezani maupangiri enanso ochepetsa thupi omwe amakulolani kuti musangalale ndi tchuthi chanu - ndikuchepetsa.

[mutu = Malangizo ochepetsera kutchuthi: momwe kutafuna mukamadula kumakuthandizani kuti muchepetse thupi.]

Nawa maupangiri ena azakudya zatchuthi zokuthandizani kuti musakometse kwambiri mukamaphika phwando lanu la Khrisimasi.

Thupi lothandizira kuchepa kwa tchuthi # 2. Tafuna Mukamadula

Kuthandiza kukonzekera chakudya chamadzulo cha Khrisimasi kapena kukwapula mchere kuti ukhale chakumwa kungakhale njira yolemera. "Kulumidwa pang'ono ndi zomwe mumadya mukamaphika kumatha kuwonjezera ma calorie ambiri," akutero Amy Jamieson-Petonic, R.D., director of Wellness coaching ku Cleveland Clinic komanso mneneri wa American Dietetic Association. Mwachitsanzo, chidutswa cha tchizi cha cheddar chimapatsa zopatsa mphamvu 100, pomwe tchipisi tating'onoting'ono tating'onoting'ono timalowa pama calories ena 70.

Pofuna kupewa kunjenjemera, pangani chingamu kuti mulowe mkamwa mukakhala kukhitchini kuti musunge ma calories pazabwino zomwe mungasangalale nazo. Ofufuza ku Louisiana State University adazindikira kuti anthu omwe amatafuna chingamu masana onse samangokhalira kudya mosaganiza kuposa omwe sanatero.

Mukamanyamula paketi, fikani pamtondo kapena peppermint m'malo mokoma kapena zipatso. "Fungo la timbewu tonunkhira titha kuyambitsa gawo laubongo lomwe limayamba kukwanira, kukuthandizani kuti muchepetse pang'ono," akufotokoza a Bryan Raudenbush, Ph.D., pulofesa wothandizirana ndi zamaganizidwe ku Wheeling Jesuit University. Kafukufuku waposachedwa, adapeza kuti anthu omwe amapaka mafuta a peppermint asanadye amadya zopatsa mphamvu pafupifupi 250 patsiku. Kutuluka chingamu? Tengani nzimbe pamtengo kapena kuyatsa kandulo wonunkhira.

Onani maupangiri ena awiri ochepetsa thupi kuti akuthandizeni kuchepetsa thupi panyengo ya tchuthi.

[mutu = Malangizo azakudya patchuthi: khalani osankha komanso odekha kuti muchepetse thupi lanu patchuthi.]

Shape.com imapereka malangizo ochulukirapo a zakudya za tchuthi omwe amakulolani kusangalala ndi nyengo popanda kulongedza mapaundi.

Thupi lothandizira kuchepa thupi pa holide # 3. Khalani Odyera Osasamala

Pokonzekera pasadakhale, ngakhale buffet yotayika kwambiri imatha kukhala chakudya. Gawo loyamba: kuwunika zomwe mungasankhe. Malinga ndi kafukufuku waposachedwa kuchokera ku Yunivesite ya Pennsylvania, anthu amakonda kunyalanyaza kuchuluka kwa zomwe amadya akapatsidwa zakudya zosiyanasiyana. Musanafike patebulo, yesani kufalikira konseko kuti mudziwe zomwe muyenera kusankha. Kenako bwererani ndipo m'malo molawa chilichonse, dzithandizeni pazinthu zitatu kapena zinayi zomwe zimakugwirani.

"Njira yabwino kwambiri ndikusankhira zakudya zapadera zomwe mumakonda komanso zomwe mungapeze panthawi ya tchuthi, monga nyama yonyezimira ya amayi anu kapena macaroni ndi azakhali a Susie ndi tchizi, ndikusangalala ndi kuluma kulikonse," akutero a Bermudez. Ndipo chifukwa zimatenga mphindi 20 kuti mukhale ndi chidzalo chokwanira, sinthani kukumbukira ndi mlongo wanu kapena pewani madzi pang'ono musanabwerere patebulo kukathandizanso kapena mchere wachiwiri.

Patchuthi kuwonda nsonga # 4. Tengani Dainty Bites

Mukudziwa bwino kuposa kungopeza fosholo pachakudya chanu, koma ngakhale pakamwa panu paliponse pakhoza kukhala vuto lanu pazakudya. Malinga ndi kafukufuku watsopano mu American Journal of Clinical Nutrition, anthu omwe adaluma ngati kukula kwa supuni adya 25 peresenti pakudya kuposa omwe adatenga kukula kwa supuni ya tiyi. "Pakamwa pang'ono-pa mtundu uliwonse wa chakudya kumachepetsa kuchepa kwa chakudya ndikuwonjezera nthawi yomwe mumathera kulawa chakudyacho," akutero a Richter, "kotero mumakhala okhutira ndi zochepa."

Pewani kutenga foloko yodzaza kapena spoonful; chakudya chanu ayenera kuphimba zosakwana theka chiwiya. (Kunyumba, idyani chakudya chanu ndi mphanda wa saladi kapena supuni ya tiyi.)

Nawa maupangiri owopsa azakudya patchuthi: Komanso, fikirani mbale yaying'ono kwambiri yomwe mungapeze: Kafukufuku akuwonetsa kuti anthu amapukuta pafupifupi chilichonse chomwe aperekedwa, kotero mumadya pafupifupi 20 peresenti ngati mutagwiritsa ntchito mbale ya saladi m'malo modyera chakudya chamadzulo kapena kapu m'malo modya. mbale. Ndipotu, kafukufuku waposachedwapa wochokera ku yunivesite ya Cornell anapeza kuti anthu omwe anali ndi mbale yaikulu ya ayisikilimu ndi supuni yaikulu adatenga pafupifupi 53 peresenti-kapena pafupifupi 74 ma calories-kuposa omwe anapatsidwa mbale yaing'ono ndi supuni.

Mukufuna maupangiri ena owonjezera ochepetsa tchuthi? Ndi awa!

[mutu = Malangizo azakudya patchuthi: sinthani machitidwe anu azolimbitsa thupi munyengo yamatwiti.]

Pitirizani kuwerenga kuti mupeze malangizo owonjezera okhudzana ndi chakudya cha tchuthi kuphatikiza njira zomwe mungasinthire nthawi yanu yochitira masewera olimbitsa thupi munthawi yamaswiti ndi zabwino.

Ndondomeko yochepetsera thupi holide # 5. Ganizani Musanadye

Chifukwa chakuti mnzanuyo anabweretsa makungwa ake otchuka a chokoleti peppermint sizitanthauza kuti muyenera kumadya mpaka mutadwala. "Amayi ambiri amaganiza kuti akuyenera kukwana mbale zawo zonse zomwe amakonda chifukwa maholidewa amabwera kamodzi pachaka," akutero a Richter.

Musanafike kuti mulandire chithandizo, siyani kudzifunsa nokha momwe muli ndi njala-komanso ngati mukufunadi. "Komanso, dzikumbutseni kuti padzakhala mipata ina yambiri yochitira nyengo yonse," akutero. Ngati mwadzaza kale koma simukutha kupirira izi, lingalirani za kukoma pang'ono kapena kuwasungira tsiku lina. (Mutha kuwonjezera nyengoyo pomangirira mankhwalawo mufiriji kwa miyezi ingapo.)

Ndondomeko yochepetsera thupi pa holide # 6. Pitirizani Kuyenda

Chiŵerengero cha anthu ochita nawo masewera olimbitsa thupi chatsika mu November ndi December, inatero International Health, Racquet, and Sportsclub Association. Koma kutulutsa thukuta ndikofunikira makamaka pamwezi uno. Bermudez anati: “Sikuti kuchita masewera olimbitsa thupi kumangotenthetsa ma calories okha, kumathandizanso kuti munthu azisangalala komanso kumachepetsa nkhawa. Ndipo ndichinthu chabwino kwambiri, popeza kafukufuku waposachedwa kuchokera ku American Psychological Association adawulula kuti 41% ya azimayi amati amatembenukira kuchakudya kuti atonthoze mitsempha yawo pakatchuthi. Yesani kugunda makina opondera m'malo mwake: Kafukufuku wochokera ku Yunivesite ya Loughborough ku Britain adapeza kuti anthu omwe adathamanga kwa ola limodzi adakumana ndi njala yayikulu kuposa omwe adakweza zolemera kwa mphindi 90. Ofufuza akuti masewera olimbitsa thupi amathandizira kupanga peptide YY, puloteni yomwe imalepheretsa chilakolako cha kudya.

Palibe nthawi yopita kumalo ochitira masewera olimbitsa thupi?

Lowani zolimbitsa thupi pang'ono poyenda mozungulira malo oyandikira musanafike kuntchito, kutulutsa DVD yovina, kapena kuchita zolimbitsa thupi za mphindi 15 za "Beat Winter Weight Gain," tsamba 114.

Komabe, ngakhale mutakwanitsa kuchita masewera olimbitsa thupi, musagwiritse ntchito ngati chiphaso chaulere kuti mukweze pa snickerdoodles. "Kuchita masewera olimbitsa thupi kamodzi sikungathetse nthawi yomweyo ma calories owonjezera omwe mumadya," akutero Richter. Ngati mukudziwa kuti mudzayesedwa, akulimbikitsani kuti muchepetse mphindi 10 kapena 15 pazomwe mumachita.

Pezani zowonjezera zowonjezera zokuthandizani kuti muchepetse kunenepa nthawi yakutchuthi.

[header = Malangizo ochepetsa thupi pa tchuthi: fufuzani momwe kupopera khungu kumathandizirani kuti muchepetse mapaundi.]

Nchiyani chimakupangitsani kudya kwambiri? Kodi mungatani kuti izi zisachitike? Onani malangizo awa a tchuthi kuti mupeze mayankho anu.

Ndondomeko yolemetsa patsiku la holide # 7. Yambitsani Kutulutsa khungu

Ndi ma calories 123 okha pa galasi la 5-ounce, vinyo ndi wopatsa kalori poyerekeza ndi zakumwa zina zoledzeretsa, monga gin ndi tonic (ma calories 164), cider-cider cider (275 calories), ndi eggnog (321 calories). "Kuphatikiza apo, simutheka kuti mumamwa galasi la vinyo momwe mungamwe mowa wosakanikirana," akutero a Jamieson-Petonic. Ngati muli ndi chidwi chofuna kudya, khalani omasuka- koma imwani mowa umodzi wokha musanalowe chakumwa chochepa kwambiri, monga tiyi wa ayisiki kapena madzi othwanima okhala ndi mandimu kapena mandimu.

Osatengera zakumwa zomwe mungasankhe, musadzitsirire galasi mpaka mutakhala pansi kuti mudye. Jamieson-Petonic anati: "Mowa umamasula zomwe umalephera komanso umakulitsa chidwi chako chofuna kudya." Pogwiritsa ntchito pinotyo ndi chakudya, komabe, mutha kulipirira mafuta owonjezera omwe ali mgalasi mwanu pongodya pang'ono pazakudya zanu: Kafukufuku wochokera ku Colorado State University adapeza kuti anthu omwe adamwa vinyo ndi chakudya chamadzulo usiku uliwonse kwa sikisi masabata sanalembe chilichonse.

Tchuthi chochepetsera kuchepa kwa tchuthi # 8. Ganizirani Kwambiri

Nthawi yomaliza pomwe mudamuwona msuwani wanu adabwerera ku koleji, ndiye kuti muli ndi zambiri zoti muchite. Koma kusinthana nkhani pamphika wa atitchoku sikungakuthandizeni. Ofufuza a pachipatala cha ku France cha Hôtel-Dieu anapeza kuti akazi amene amamvetsera nkhani panthaŵi ya chakudya chamasana amadya ndi 15 peresenti kuposa amene amadya mwakachetechete.

"Mukakhala otanganidwa, simumalawa zonse, ndiye mumakonda kudya kwambiri," akutero Richter. "Tcherani khutu ku zokambiranazo kapena khalani pansi kuti muganizire za chakudya chomwe chili patsogolo panu - mudzayamikira zonsezo." Kumene mumakhalira pachakudya ndikofunika. Yesani kugwedeza mpando pafupi ndi bwenzi lokongola la mchimwene wanu: Kafukufuku watsopano wofalitsidwa m'magazini yotchedwa Appetite anapeza kuti amayi omwe amadya pamaso pa mwamuna amadya ma calories 358 ochepa kusiyana ndi pamene amadya ndi gulu la akazi. Ofufuza ku McGill University yaku Canada ati azimayi nthawi zambiri amapondereza kudya kwawo pamaso pa amuna kapena akazi anzawo. Amayesetsanso kufanana ndi zomwe anzawo amachita, choncho pewani mpando pafupi ndi mnzanuyo ndi chilakolako chachikulu komanso kagayidwe kake kamene kamakhutiritsa.

Pitilizani kuwerenga kwaupangiri wina wamathandizidwe ochepetsa kunenepa omwe amagwiradi ntchito.

[mutu = Maupangiri ochepetsa kutchuthi: kutseka diso kumatha kuthandizira dongosolo lanu lochepetsa thupi.]

Kugona mwanjira yochepetsa thupi? Werengani malangizo omaliza a chakudya chathu tchuthi kuti mudziwe zambiri.

Holide kuwonda nsonga # 9. Gwirani Ena ZZZ's

Pakati pa kukonzekera kunyumba kwanu alendo akunja kwa tawuni ndikumaliza kugula kwanu tchuthi, kugona kungakhale chinthu choyamba chomwe chimadulidwa pamndandanda wanu wosatha. Koma kungoyang'ana m'maso kungathe kuchita zambiri kuposa kupanga mabwalo apansi pa maso: Kafukufuku wofalitsidwa mu Public Library of Science magazine anapeza kuti anthu omwe amagona maola ocheperapo asanu anali ndi leptin yochepa, timadzi timene timayambitsa kukhutitsidwa kwanu. , kuposa amene anagona kwa eyiti. Kuphatikiza apo, ogona tulo analinso ndi ma ghrelin ambiri, mahomoni ena omwe amalimbikitsa kudya. “Ukatopa, umakhala ndi njala komanso kusakhutira ndi chakudya ukatha kudya, zomwe zingapangitse kuti munthu azinenepa kwambiri,” anatero Richter.

Kuti mutsimikizire kuti mumagona mokwanira, ikani alamu kwa ola limodzi musanagone monga chikumbutso kuti muyambe kutsika. Ngati simungaleke kuwunika pazinthu 1,001 zomwe mukuyenera kukwaniritsa sabata lisanafike, lembani mndandanda musanatembenuke ndikusunga patebulo lanu. Kulemba nkhawa zanu ndi ntchito zanu papepala kudzakuthandizani kuchotsa malingaliro anu-kuti mutha kuyamba kulota za momwe mudzawonekere muzovala za Chaka Chatsopano!

Pezani maupangiri ena owonjezera pochepetsa tchuthi ku Shape.com.

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