Njira 5 Zoperekera Mkaka Zasintha Moyo Wanga

Zamkati

• Ndachepa thupi ndipo sindimatupa.
• Ndinapsompsona PMS.
• Ndikuyembekezera masewera olimbitsa thupi.
• Ziphuphu zanga zatha.
• Ndine wosangalala.
• Onaninso za

Zaka zingapo zapitazo pamene ndinapita kunyumba kutchuthi, ndinafunsa amayi anga ngati Santa angandibweretsere TUMS. Adakweza nsidze. Ndinalongosola kuti posachedwapa, pambuyo pa chakudya chilichonse, ndinali kutenga TUMS. Kapena awiri. Mwina atatu - pamwamba.

Amayi anga ndi yogi komanso mtedza wathanzi. Mwachilengedwe, adandiuza kuti ndisinthe kadyedwe kanga, makamaka kuti ndiganizire zosiya mkaka. (Kupatula apo, mkaka *ukhoza* kukhala wovuta kugaya kwa anthu ena - zambiri za izo pambuyo pake.) Ndikadamva bwino nditadya zakudya zoyenera, adandiuza. (Zokhudzana: Kodi Dairy Ndi Yathanzi? Ubwino ndi Kuyipa Kwa Kudya Mkaka)

Ndikuvomereza: Zakudya zanga sizinali zabwino. Ngakhale kuti ndinkachita masewera olimbitsa thupi nthawi zonse, ndinkamwa pang’onopang’ono, komanso ndinkadya kwambiri masamba ndi nyama, ndinkachitanso zinthu mopanda malire. Nthawi zonse ndimakhala ndi tchizi. Ku malo odyera aku Mexico, sindinganene kuti ndifunsa zakuya. Ndinkaganiza kuti chizolowezi changa chochita masewera olimbitsa thupi chingasamalire zotsalira za mkaka, koma mwatsoka, izi sizinagwire ntchito (simungathe kuchita masewera olimbitsa thupi, komanso musayese).

Sikuti ndimangotupa, ndikulephera, komanso ndimachita ziphuphu (chakudya chimatha kuyambitsa ziphuphu), ndidapezanso pafupifupi mapaundi 10. Felemu yanga ya 5'4 "inali ndi mapaundi pafupifupi 165. Ndinali osamasuka. (BTW: Kunenepa sikuli * nthawi zonse * sichinthu choyipa-azimayiwa 11 alimbitsa thupi mwanjira yathanzi ndipo ali osangalala kuposa kale.)

Chifukwa chake ndidatengera upangiri wa mayi anga posiya mkaka ndikusankha Whole30, zomwe zimafuna kuti muchepetse mkaka, mowa, shuga woyengedwa kapena wokonzedwa, nyemba, ndi gluteni kwa masiku 30, kenako pang'onopang'ono onjezerani zakudyazo m'zakudya zanu. onani momwe thupi lanu limayankhira. (Zogwirizana: 20 Whole30 Maphikidwe a Chakudya Cham'mawa, Chakudya Chamadzulo, Chakudya Chamadzulo, kapena Zosakaniza)

Nthawi zambiri, zonse zimayenda bwino. Pambuyo masiku 30, ndidawonjezeranso vinyo ndi mpunga ndikumva bwino. Mpaka pomwe ndidagundika ndi mkaka wopanda mkaka pomwe ndidazindikira kusintha kwakukulu. Nditamwa, ndinasanza.

Onani, anthu ambiri amazindikira lactose — shuga amene amapezeka mumkaka ndi chilichonse chopangidwa ndi mkaka. Ndipo nditawonana ndi dokotala, ndinapeza kuti sindikulekerera. (Zokhudzana: 5 Genius Dairy Swaps Simunawaganizirepo)

Pafupifupi anthu 30 miliyoni aku America ndi kusagwirizana kwa lactose, zomwe zikutanthauza kuti amayamba kuphulika, gasi, ndi kutsekula m'mimba akamadya lactose chifukwa alibe ma enzyme omwe amafunikira kugaya lactose.

Zachidziwikire, anthu osalolera a lactose samasowa kusiya mkaka nthawi zonse. Yogurt ndi tchizi zolimba zimakhala ndi lactose yochepa kwambiri, mwachitsanzo. Anthu ena osalolera lactose amatha kumwa mkaka popanda zisonyezo, atero a Susan Barr, Ph.D., R.D., pulofesa wazakudya ku University of British Columbia.

Koma tsiku lomwelo nditagwedezeka ndi protein, ndinasiya mkaka.

Kusiya mkaka sikunakhalepo zosavuta, koma kusintha mthupi langa (ndataya mapaundi 25!), mphamvu zamagetsi, komanso moyo wonse zakhala zosangalatsa.

Zachidziwikire, izi ndi zachilungamo wanga nkhani. "Anthu sayenera kuchotsa chakudya chilichonse pokhapokha atakhala ndi zifukwa zomveka," atero a Paige Smathers, R.D.N., katswiri wazakudya pafupi ndi Salt Lake City, UT. "Ngati mukudula china chake, muyenera kudziwa kuti ndichofunikira osati chongoganizira chifukwa mwina zingakukhazikitseni pamavuto ena azaumoyo ndi zina."

Izi zati, pali njira zinayi zazikulu zoperekera mkaka zandipangitsa kukhala wathanzi.

Ndachepa thupi ndipo sindimatupa.

Smathers akuti pali kafukufuku wosonyeza kuti zopangira mkaka zilidi zothandiza ndikuchepetsa thupi (ganizirani: yogiriki yolemera yogurt yogurt, ngakhale tchizi). Komanso, calcium mu mkaka ikhoza kukhala yofunikira ngati mukuyesera kusiya mapaundi. Barr akuti: "Mukachepetsa thupi, mutha kucheperanso fupa." "Ngati mumakhala ndi calcium yokwanira panthawi yochepetsa thupi, izi zitha kuchepetsa kukhudzidwa kwa mafupa." Zoonadi: "Mumapeza calcium kuchokera ku broccoli kapena kale," akuwonjezera Barr. Ndipo magwero odabwitsa awa a calcium yabwino kwa zitsamba amathanso kudzaza.

Kuphatikiza apo, zaka zingapo zapitazo, ndinali nditatupa kwambiri ndimavala ma jeans. Patsikuli, m'mimba mwanga mumakulira kwambiri pazonse zomwe ndimadya (wake mmwamba kumverera kutupa? Nazi zomwe mungadye). Kuyambira kusiya mkaka? Mimba yanga imakhala yosalala tsiku lonse - ngakhale pambuyo pa chakudya chamasana. Pomwe ndimakonda kutenga sangweji theka ndi msuzi, tsopano ndikuonetsetsa kuti chakudya changa chamasana chili ndi nyama yowonda, nyama yang'ombe, ndi zipatso.

Ndinapsompsona PMS.

Zizindikiro zanthawi yayitali nthawi yanga isanakhale zinali zomwe zidachitika ku reg. Mabere anga amathanso kufufuma-mwina chifukwa cha estrogen mumankhwala ambiri amkaka ndi tchizi (pambuyo pake, zosankha pazakudya * zitha kukhala chimodzi mwazinthu zomwe zikupangitsa PMS yanu kukulirakulira).

Ngakhale zingawoneke ngati zamisala kuganiza kuti kusiya mkaka ndi Brie wanga wokondedwa kungapangitse kusintha kotere m'magawo anga azimayi, masiku ano sindikhala ndi PMS. M'malo mwake, ndimadabwa nthawi yanga ikafika chifukwa zonse zimakhala chimodzimodzi.

Ndikuyembekezera masewera olimbitsa thupi.

Pofika nthawi ya 6:30 pm M'zaka zapitazi, ndinkadziona kuti ndine wovuta kwambiri, ndipo nthawi zambiri ndinkapeza zifukwa zodziwira chifukwa chomwe sindinkafuna kuchita masewera olimbitsa thupi. Ngakhale nditakhala kuti ndachita nawo masewera olimbitsa thupi, sindingapereke 100% ndipo ndimadana ndi momwe ndimawonekera.

Mutasiya mkaka? Ndinathenso kumverera komwe ndinali nako kumapeto kwa tsiku. Tsopano ndimagwira ntchito masiku asanu pamlungu—ndipo ndimayembekezera mwachidwi. Ndinkakonda kwambiri masewera a nkhonya (amatha kusintha moyo), machitidwe amisasa, komanso makalasi ophunzitsira mwamphamvu, ndipo ndaphunzira mutu wa yoga.

Mphamvu zanga zakwera komanso chidaliro changa: Ndimapanga masiku ambiri, ndimakonda 5K nthawi zonse ndi anzanga, sindikufunikanso maondo anga kuti ndipumule, ndipo ndimakonda momwe ndimamvera. atakhetsa thukuta. (Zokhudzana: Njira 10 Zobwerera M'chikondi ndi Gym)

Ziphuphu zanga zatha.

Nthawi zonse ndimakhala ndi khungu lokhala ndi ziphuphu, ndipo ngakhale ndidapita ku Accutane zaka zingapo zapitazo, ndimavutikabe (BTW, awa ndiwo mankhwala omwe amalumbirira). Sindinkaganizirako zambiri, mpaka kusiya mkaka. Kenako, ndinazindikira kuti ndimapuma kamodzi pamwezi - ngati ndichoncho.

Posiya zakudya zanga za tchizi-ndi-nyama-ndi-crackers ndi maulendo opita ku sitolo ya yogati yachisanu, ndatha kuvala zodzoladzola zochepa, ndipo ndinazindikira kuti maso anga abuluu akuwala kwambiri.

Ndine wosangalala.

Chimodzi mwazinthu zabwino kwambiri zomwe zabwera chifukwa chosiya mkaka? Ndimamva bwino ndikamaika zinthu zoyenera mthupi langa — komanso ndimamva kuwawa ndikapanda kutero. Ngakhale kuti tonsefe timasweka nthawi ndi nthawi (ndife anthu, ndizololedwa!), Sindimalakalaka chakudya chopanda thanzi nthawi zambiri monga momwe ndinkachitira poyamba. Ndipo ngakhale pali zinthu zomwe ndimasowa - fudge sundaes ndi steak ndi tchizi quesadillas, ahh - ndimakonda momwe ndimamvera popanda iwo enanso. (Zogwirizana: Zakudya za 6 Zoti Zikonze Maganizo Anu)

Malipoti owonjezera a Julie Stewart.

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