Zomwe Akazi Oyenerera Ayenera Kudziwa Zokhudza Kusala Kosatha

Zamkati

• Zakudya zoziziritsa kukhosi pambuyo pa chakudya chamadzulo sizofunikira ngati ndili ndi chakudya chamtima.
• Kuyamba tsiku ndi madzi ndichanzeru.
• Kukhala ndi mafuta athanzi pa nthawi ya kadzutsa kunandipatsa chakudya chamasana.
• Ndikakhala ndi nthawi yochuluka yogaya, ndimadzimva kuti ndikulephera.
• Zingakhale zosayenera kwa ochita masewera olimbitsa thupi m'mawa.
• Onaninso za

Wawa, dzina langa ndi Mallory ndipo ndimakonda kudya pang'ono. Si chizolowezi chodziwika kuchipatala, koma ndikudziwa njira yoyamba yothetsera vuto ndikuzindikira, ndiye ndili pano. Ndimafikira chakudya mwina maola awiri aliwonse, kaya ndili ndi njala kapena ndimangofuna kudya chifukwa chotopa kapena ndikuyembekeza kuti zindipatsa mphamvu. Ndipo, chowonadi ndichakuti, sindikusowa chakudya chochuluka chotere - makamaka osati usiku pomwe ndimalemba (nthawi yamasana pomwe kuyitanidwa kwanga kukamveka kubangula kwambiri) ndikugwiritsa ntchito chakudya kuti ndithandizire kuzengereza.

Nditakumana ndi dongosolo lazakudya losala kudya (IF) lolembedwa ndi Autumn Bates, C.C.N., C.P.T., katswiri wazakudya komanso mkonzi wakale wazolimbitsa thupi wa Tone It Up, lingaliro langa loyamba linali: Boom. Izi zitha kukhala yankho ku chizolowezi changa chodyera.

Monga mapulani ambiri osala kudya, gawo lofunika kwambiri la pulogalamuyi ndikusankha zenera la maola asanu ndi atatu momwe mudzadyeramo chakudya chanu chonse. (Pano pali kuwonongeka kwa kusala kwakanthawi ndi chifukwa chake kungakhale kopindulitsa.) Chifukwa ndimadzuka 6 koloko m'mawa tsiku lililonse, ndidasankha kudya koyamba nthawi ya 10:30 am ndipo chomaliza changa cha 6 koloko masana. ndiye ndikhala nditamaliza kudya tsikulo pokwana 6:30. Ndasonkhanitsa kuchokera pakuwerenga ndemanga zakusala kudya kwakanthawi ndi zotsatira zomwe anthu ambiri amasala kudya nthawi ndi nthawi kuti athe kuchepa. Komabe, ndimayembekezera zotsatira zina zosala posachedwa: kutha kwa chikhumbo changa chofuna kugona usiku.

Chenjezo lowononga: Zidakhala ngati. Ngati mukufuna kudziwa za nthawi yanga yapakatikati ndi maphunziro atatha, werengani zotsatira zanga za kusala kudya kwapakatikati kuchokera mu dongosolo la IF la masiku 21.

Zakudya zoziziritsa kukhosi pambuyo pa chakudya chamadzulo sizofunikira ngati ndili ndi chakudya chamtima.

Uwu unali umboni wa zomwe ndimadziwa kale kuti ndizowona koma ndidasankha kunyalanyaza: Mukakhala ndi chakudya chamadzulo (Bates nthawi zambiri amalimbikitsa nyama yowonda ndi masamba owuma) simuyenera kufikira popcorn kapena maamondi kapena kaloti kale kupita kukagona. Ndipo izi ndi zoona makamaka mukamenya mapepala kumapeto koyambirira. (Onani: Kodi Nkuyipa Bwanji Kudya Usiku, Zowona?)

Nthaŵi yanga yausiku nthawi zambiri imaphatikizapo kupita kukhitchini kuti ndikadye ndisanakhale pansi kulemba kapena kuwonera TV. Ndi nthawi yosala kudya, izi zinali zosaloledwa. M’malomwake, ndinkathira madzi n’kumwa pamene ndikugwira ntchito. Sikuti ndinangozindikira momwe ndimamverera bwino popanda zopatsa mphamvu zowonjezera, koma ndinali wonyadira m'malingaliro kuti ndilowe mu H2O yochulukirapo - zomwe sindimapeza zophweka nthawi zonse. Zomwe zimanditsogolera ku…

Kuyamba tsiku ndi madzi ndichanzeru.

Ndinayesapo kale kuponya botolo la agua ndisanayambe kumwa khofi, ndipo ndakhala ndikuchita kwa tsiku limodzi kapena awiri. Koma ndibwerera ku Starbucks lingaliro la madzi lisanadutse mutu wanga. Pamene dongosolo la Bates linkafuna kukhala ndi magalasi osachepera asanu ndi atatu nditangodzuka m'mawa, nthawi zambiri ndinkamaliza botolo lonse la 32-ounce ndisanayambe kudya. (Nazi zomwe zidachitika pomwe wolemba wina adamwa madzi owirikiza kawiri kuposa masiku onse.)

Zowonjezerapo: Ndikutsatira zakudya, ndidayesetsa kuti ndidziwe ngati ine kwenikweni ndinamva njala ndisanadye. Kumwa madzi ndisanapezeko chakudya chinali chinthu chimodzi chachikulu chomwe chidandithandiza kuzindikira njala yanga. Ndi chimodzi mwazotsatira zakusala kwakanthawi komwe kumakhalabe ndi ine kuyambira kumaliza dongosololi, ndipo ndichizolowezi chomwe ndimayesetsa kukhalabe nacho. Ndipotu akatswiri amanena kuti timakonda kukhala ndi ludzu la njala. Chifukwa chake mukakhala ndi madzi okwanira komanso okonzeka kudya, ndiye kuti mukudziwa kuti ndi nthawi yoti mulume.

Kukhala ndi mafuta athanzi pa nthawi ya kadzutsa kunandipatsa chakudya chamasana.

Ine wokondedwa almond Smoothie kuchokera ku pulani ya Bates, yomwe ndidadula pang'ono: mkaka wa amondi, batala wa amondi, chakudya cha fulakesi, sinamoni, nthochi yachisanu, ndi ufa wambiri wazomera (wokhala ndi supuni ya mbewu za chia ). Nthawi zambiri ndimapanga izi usiku wapitawu, ndikuponya mufiriji kuti ndipite nawo m'mawa, kenako ndikudya ndi supuni kubwera kadzutsa. Ndinkayembekezera ndi supuni yoyamba tsiku lililonse. Chinthu chabwino kwambiri chinali chakuti ndinamvadi kukhuta kwa maola angapo otsatira. Ndikuganiza kuti iyi ndi imodzi mwazotsatira zanga zosala kudya zapakatikati: chakudya cham'mawa chokwaniritsa mawonekedwe osalala omwe ndimakhumba. (Yesani mafuta a almond butterfood smoothie nokha.)

Ndikakhala ndi nthawi yochuluka yogaya, ndimadzimva kuti ndikulephera.

Chimodzi mwazosala zakanthawi zomwe Bates amatchula mu pulogalamu yake ndikumakhala ndi thanzi labwino. Akuganiza kuti muzikhala ndi "ACV sipper" mphindi 20 musanadye chakudya choyamba - ndi supuni ya apulo cider viniga mu ma ola 8 amadzi. Sindinachite izi tsiku lililonse, koma chifukwa cha chikondi changa cha mtima wonse kwa ACV (ndi ubwino wake wonse), ndinasangalala ndi masiku omwe ndinachita. ACV imapangidwa kuti ikuthandizeni kugaya chakudya chanu choyamba bwino. (Mitu yokha, ngakhale: ACV ikhoza kuwononga mano anu.)

Sindikudziwa kuti izi ndizomwe zidandilepheretsa kuphulika masana (china chomwe ndimachita nawo pa reg), koma ndidamvadi kuti "ndasochera" pa pulani iyi. Kusala kudya kwa maola 16 usiku mwina sikunapwetekenso, komanso nthawi yochulukirapo pakudya. (Zabwino za moyo wopanda chotukuka zikuyamba kuwonjezera!).

Zingakhale zosayenera kwa ochita masewera olimbitsa thupi m'mawa.

Chimene chimandibweretsera vuto ili: kuchita masewera olimbitsa thupi m'mawa popanda chakudya. Masiku anayi kapena asanu pa sabata, ndimatenga makalasi a HIIT kapena mphamvu mozungulira 8 m'mawa kapena kuyesa kuthamanga. Popanda mafuta pang'ono kuti nditsirize, ndinadzimva kuti ndine wofooka ndipo ndinayamba kuyimba masewera olimbitsa thupi ambiri m'malo mogwedeza matako.

Chifukwa ndimakhala wokangalika, a Bates adandiuza kuti ndichite kusala kudya - kutanthauza kuti ndiyenera kutsatira dongosolo lomwelo la chakudya, koma ingokhalani pazenera la kusala kwa maola 16 masiku osatsatizana. (Mwanjira imeneyi, ndimatha kudya kadzutsa m'mawa kwambiri m'mawa ndimagwira ntchito, ndikuwonjezera zenera langa lodyera kupitilira maola asanu ndi atatuwa.) Imeneyi ikhoza kukhala njira kwa anthu omwe amakhala atapumira pakudya posachedwa koma amakhala otanganidwa. Ndinasankha kunyalanyaza malangizowo pofuna kuyesa kuyeserera, ndipo silinali lingaliro langa labwino.

Ndidalankhula ndi katswiri wina wazakudya, Torey Armul, MS, R.D., mneneri wa Academy of Nutrition and Dietetics, zakuti ngati pulani ya IF ndiyabwino kwa omwe akuchita bwino kwambiri. Yankho lake lalifupi: Ayi. "Minofu yanu imafunikira mafuta kuti igwire bwino ntchito, ndipo chakudya ndi gwero labwino kwambiri la mafuta a minyewa. Thupi lanu limatha kusunga chakudya, koma kwa maora ochepa nthawi imodzi. Ndiye chifukwa chake mumakhala ndi njala dzukani m'mawa, ndipo bwanji 'mumenyetsa khoma' nthawi yolimbitsa thupi m'mawa ngati simunadyebe, "akufotokoza Armul. (Mwachitsanzo: Izi ndi zomwe muyenera kudya mukamaliza masewera olimbitsa thupi a HIIT.) "Chimodzi mwazinthu zoyipa kwambiri zomwe mungachite ndikupitiliza kusala kudya mukamaliza kulimbitsa thupi chifukwa chakudya chofunikira ndichofunika kwambiri. Ndicho chifukwa chake kusala kudya kwakanthawi ndi kulimbitsa thupi / kuphunzitsira chochitika sichikugwirizana bwino. "

Chifukwa chake, pamenepo muli nacho: Pomwe ndimapeza zotsatira zakusala kudya kwakanthawi komwe ndidatsata (kuti muchepetse zakumwa zozizilitsa kukhosi) ndipo ndikadazichokeranso, mwina nditha kudumpha nthawi yosala nthawi iliyonse ndikamenyera womaliza mendulo.

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