Limbikitsani Zosangalatsa Chilimwechi Popanda Kudzipereka Pamavuto Anu

Zamkati

• Chitani zingapo zobwereza.
• Idyani molawirira.
• Muzidya ayisikilimu mlungu uliwonse.
• Sungani ma tabu anu.
• Sunthani msanga.
• Patsani masiku anu kumapeto kwa sabata
• Onaninso za

Ndi zakudya zonse zatsopano komanso zakunja, mungaganize kuti chilimwe ayenera kukhala ochezeka kwambiri. "Koma ngakhale kuti nthawi zambiri anthu amagwirizanitsa nyengo ya tchuthi ndi kunenepa, tsopano ndikuwona akazi akuwonjezera mapaundi owonjezera pa nyengo yofunda," akutero Keri Gans, R.D.N., wolemba bukuli. The Small Change Diet. Tchuthi ndi mwezi wa nthawi yapadera yodyera ndi kumwa, pamene chilimwe ndi miyezi itatu ya maphwando, kuphika nyama, maukwati, tchuthi, ndi Loweruka ndi Lamlungu amathera popumira m'malo mopuma. Pamwamba pa izo, pali chifukwa chakutopa. Pambuyo pa miyezi yambiri akulangizidwa ndi zakudya komanso masewera olimbitsa thupi, ambiri amafuna kumasuka mchilimwe. "Kwenikweni, Seputembala ndi Januware watsopano-mwezi womwe anthu amayesa kuchotsa kulemera komwe amavala," akutero Gans. Sizofunikira, ngakhale-mungathe kupitirizabe ku zotsatira zomwe mwagwira ntchito mwakhama ndi malangizo awa.

Chitani zingapo zobwereza.

Mukamasula zakudya zanu ndi masewera olimbitsa thupi, abs yanu ndi imodzi mwazinthu zoyambirira zoti mupite. Koma mutha kupangitsa kuti mimba yanu ikhale yolimba komanso yolimba pophatikiza zochepa zomwe zimachitika mukamachita masewera olimbitsa thupi. Wophunzitsa munthu Ryan Taylor, woyambitsa Maphunziro a Taylor ku Chicago, akupereka malingaliro ochita ma seti awiri kapena atatu a 15 mpaka 20 akuyenda ngati V-ups, Swiss mpira pikes (ndi manja pansi ndi mapazi kapena mawondo pamwamba pa mpira waku Swiss, kujambula. mapazi moyandikira pachifuwa, kukweza mchiuno), ndi okwera mapiri. (Pano pali masewera olimbitsa thupi m'mawa onse tsiku lililonse.)

Idyani molawirira.

Chifukwa cha kuwala kwa nthawi yayitali mchilimwe, ndikosavuta kudya chakudya mochedwa kuposa masiku onse. Koma ndandanda imeneyo sikukuchitirani zabwino, malinga ndi kafukufuku mu International Journal of Kunenepa Kwambiri omwe adapeza anthu onenepa kwambiri 420 papulogalamu yama sabata 20 yochepetsa thupi. Omwe amaphunzirawo adatsata zakudya zaku Mediterranean, chifukwa chake nkhomaliro inali chakudya chawo chachikulu. Amene amadya chakudya chawo chachikulu msanga (isanakwane 3 koloko masana) anataya pafupifupi mapaundi asanu kuposa amene anadya chakudya chawo chachikulu mochedwa (pambuyo pa 3 koloko masana)—ngakhale kuti magulu onse aŵiriwo anadya chiŵerengero chofanana cha ma calories ndi kuchita nawo mlingo wofanana. Ofufuzawo sakudziwa chifukwa chake izi zidachitika, koma lingaliro limodzi ndilakuti kudya pambuyo pake kumatha kukhudza kayimbidwe ka circadian komwe kumakhudza kagayidwe. Janis Jibrin, RD.N., wolemba The Pescetarian Plan, amalimbikitsa kudya nkhomaliro pakati pa masana mpaka 1 koloko masana, kukhala ndi chakudya chamasana, komanso kudya chakudya pasanafike 7 koloko masana.

Muzidya ayisikilimu mlungu uliwonse.

Ganizirani za ayisikilimu wokhazikika panjira iliyonse pachilimwe. Popeza anthu ambiri amatha miyezi yambiri ali patchuthi, malingaliro azoyeserera amakhala akuti, "Hei, ndi chilimwe, bwanji?" Kodi ndiyenera kudumpha masewera olimbitsa thupi? "Ndi chilimwe, bwanji?" Kodi ndiyenera kudya phala la ayisikilimu? "Chilimwe! Bwanji?" Splurge ndikupita ku nkhumba zowonadi, kuti mupewe kudzimana, koma sungani kamodzi pa sabata, Gans akuwonetsa. Zidzakusungani moona mtima ndikupangitsa kuti chithandizocho chiwoneke ngati chapadera kwambiri. (Umu ndi momwe mungachitire mwanzeru.)

Sungani ma tabu anu.

Ndikosavuta kuti muiwale kuchuluka kwa ma cocktails omwe mumagwera pamaphwando, maukwati, ndi maphwando ena (chifukwa mumadzaza kapu yomweyi mobwerezabwereza-kapena wina amakukanitsani) kuposa momwe zimakhalira kumalesitilanti (komwe muyenera kuyitanitsa ndi kulipira. pa chakumwa chilichonse) komanso ngakhale kunyumba. Chinyengo chimodzi ndikutenga thumba tating'onoting'ono tating'onoting'ono tomwe timakhala kuti mukhale ndi umboni wazakumwa zingapo zomwe mwadutsamo. Kumwa zomwe mumakonda koma osatsika bwino nthawi zambiri kungakuchedwetseninso, Gans akuti. Ngati mumakonda kumwa mowa wa rosé, sinthani mowa. (Nazi mowa 20 wotsika womwe timakonda.) Njira ina: Funsani theka lithe. "Ndine munthu wouma mtima wa martini, ndiye kuti nthawi zina ngati ndakhalapo ndi wina ndikufuna wina, ndimayitanitsa theka la martini m'malo mwake. Ndikudziwa ndikumwa chilichonse chomwe chili mugalasi mwanga, ndiye ngati ndikungopeza theka, ndikudya ma calories ochepa, "akutero a Gans.

Sunthani msanga.

Ofufuza ku Harvard University adawunikanso maphunziro angapo omwe akuwonetsa kuti ana azaka zopita kusukulu amatha kunenepa mwachilimwe. Chifukwa china chingakhale chakuti moyo wawo umakhala wosakhazikika nthawi yakusukulu. Ngakhale achikulire ambiri samapuma chilimwe, zinthu monga kuyenda, Lachisanu lachilimwe, ndi kuchuluka kwa zochitika paphwando kumatha kukupangitsani kusiya nthawi, kusokoneza momwe mumadyera komanso kuchita masewera olimbitsa thupi. (Khalani athanzi ndi maulendowa oyenda bwino.) Chofunikira ndikukhazikitsa kusasinthasintha. Taylor akuti njira yosavuta komanso yothandiza kwambiri yochitira izi ndikuchita masewera olimbitsa thupi m'mawa. "Makasitomala anga am'mawa kwambiri amakhala osasinthasintha, ndipo amapeza zotsatira zabwino nthawi zonse," akutero.

Patsani masiku anu kumapeto kwa sabata

Tikudziwa kuti ndi nyengo yosavuta, koma pangani mphindi 40 Lolemba mpaka Lachisanu thukuta. Kuwunika kwamaphunziro mu nyuzipepalayi Kupita Patsogolo kwa Matenda a Mtima zikuwonetsa kuti mumafunika kuchita masewera olimbitsa thupi osachepera mphindi 200 mpaka 250 pa sabata kuti muchepetse thupi. "Kafukufukuyu akuwonetsa kuti pankhani yokonza zolimbitsa thupi, kuchita masewera olimbitsa thupi kumakhala bwino," akutero wolemba ndemanga Damon Swift, Ph.D. Chifukwa chake ngati mukukonzekera kukhala kumapeto kwa sabata mutayimitsidwa pampando wam'mphepete mwa dziwe, sankhani Loweruka ndi Lamlungu ngati masiku anu opumula m'chilimwe. Mwanjira imeneyi, mudzakhala ndi masiku asanu ochita masewera olimbitsa thupi pansi pa lamba wanu pofika kumapeto kwa sabata. Mfundo yomweyi imagwiranso ntchito pazakudya zanu: "Mkati mwa sabata, yesetsani kukhala ndikuphika zakudya zanu, ndipo yesetsani kukhala athanzi nokha," akutero a Gans.

Onaninso za