Malamulo Akuluakulu Ochepetsa Thupi

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Kulemera kwachisanu nthawi zambiri kumakhala kosapeŵeka-zotsatira za kupitirira mu nthawi ya tchuthi yomwe ikukula nthawi zonse. Masiku ozizira kwambiri, ofupikitsa amakupangitsani kukhala kovuta kutuluka panja komanso kosavuta kukhala omata pa TV. Zingamveke zosavuta kunena bah ku ndi kukana kuyitanira kuphwando lililonse, m'malo mwake kumangika pa chopondapo.

Nkhani yabwino: Ma mapaundi 10 omwe aku America wamba akuti amapeza pakati pa Thanksgiving ndi New Year Day ndi nthano chabe. Kafukufuku wa bungwe la National Institutes of Health m’chaka cha 2000 anayesa chiphunzitso chimenechi mwa kuyeza miyeso ya anthu odzipereka 195 nyengo ya tchuthi ya milungu isanu ndi umodzi isanakwane, mkati, ndi pambuyo pake. Zomwe adapeza ndikuti kunenepa kwapafupifupi kunali kokwanira paundi imodzi. Paundi imodzi!

Ndipo ngakhale mutakhala ndi mapaundi amodzi kapena ochepa omwe mwanyamula chaka chino, mutha kuchepa thupi m'nyengo yozizira yachisanu. Zotsatira za kafukufukuyu zidatsimikizira kuti panali zinthu ziwiri zowongoleredwa zomwe zidakopa iwo omwe adapeza mapaundi asanu kapena kupitilira apo ndi omwe sanatero. Anthu omwe amapitilizabe kuyenda ndipo adasunga milingo yawo yanjala adakwanitsa kukwaniritsa zolinga zawo zoonda. Takonzeka kuwononga nthano yakulemera kwachisanu? Umu ndi momwe.

1. Kufupikitsa gawo lanu. Simuyenera kudumpha masewera olimbitsa thupi paphwando kapena tsiku lachisanu koma mutha kuchita gawo lalifupi la thukuta. Iwalani masewera olimbitsa thupi ndipo yesani masewera olimbitsa thupi mwachangu omwe mungathe kuchita kunyumba mosavuta pasanathe mphindi 20.

2. Gwiritsani ntchito nyengo yozizira komanso masiku ocheperako kuyesa zochitika zapakhomo. Masewera a karati, makoma a miyala yamkati, ndi yoga yotentha ndi njira zosangalatsa zosunthira ndi kutentha. Yesaninso POUND, PiYo, Barre, ndi zina zomasula zatsopano zolimbitsa thupi zomwe timakonda!

3. Valani tracker yanu tsiku lililonse. Mwinamwake simunagwirizane ndi kuvala posachedwapa, koma nthawi yachisanu ndi nthawi yabwino yogwiritsira ntchito. Ngati simungathe kuchita masewera olimbitsa thupi, yang'anani pakupeza masitepe 10,00 patsiku.

4. Kusuntha kwambiri, kudya pang'ono chifukwa cha zosangalatsa za tchuthi. Kuchita masewera olimbitsa thupi kapena kusewera pa ayezi ndi anzanu ndi njira zina zabwino zosinthira ma cookie ndi maphwando ogulitsa. Mutha kukondwerera pambuyo pake ndi kapu ya chokoleti yotentha yopangira kunyumba.

5. Longerani mbale yanu ndi mapuloteni. Zimakupangitsani kuti mukhale ndi nthawi yayitali komanso zimathandizira kukhazikika kwa magazi m'magazi. Ngakhale zokhwasula-khwasula ziyenera kukhala ndi magalamu 10 a mapuloteni.

6. Nthawi zonse khalani ndi kapu yamadzi kapena tiyi wotentha m'manja mwanu. Kafukufuku akuwonetsa kuti pafupifupi 75 peresenti ya aku America amatha kukhala opanda madzi m'thupi ndipo nthawi zambiri timalakwitsa chifukwa cha njala. Kumwa madzi mwakhama kungathe kuchepetsa kudya pazifukwa zolakwika komanso kumawonjezera mphamvu.

7. Khalani anzeru za carb. Carbs si mdani. Mutha kudya mkate ndi pasitala, koma mtundu, kuchuluka kwake, ndi nthawi yake ndizofunikira. Zakudya zokhutiritsa, monga masamba, kapena zomwe zili ndi mapuloteni ndi fiber, monga nyemba ndi mkaka, ziyenera kukhala zambiri zomwe mumadya. Mutha kukhala ndi mkate, pasitala, ndi mpunga (wowuma) pambuyo kulimbitsa thupi, pamene thupi lanu lingathe kuzigwiritsa ntchito bwino.

8. Osadumpha kudya. Choyipa chachikulu chomwe mungachite ndikupita kukadya patchuthi kapena kusangalala ndi njala. Mukafika ndi njala zonse zimawoneka bwino, ngakhale mutakhala ndi cholinga chofuna "kusangalala mozama." Idyani nthawi zonse tsiku lonse kuti mukhale ndi mwayi wongosangalala ndi chidutswa chimodzi cha pie ya agogo.

Wolemba Pamela Hernandez, wophunzitsa payekha wotsimikizika komanso wothandizira zaumoyo ku DietsInReview.com

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