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Indlela Elula Elula Yokuqalisa ...Ixesha leeholide - kunye neentsapho zokuhlala kunye kunye namaqela, uxanduva olongezelelweyo, imvula ebanda, kunye nokuntuleka kwexesha lokusebenzisa umzimba - lunokuba ngumngeni othile kubantu abaneengxaki ze-thyroid.
Njengezigulane ze-thyroid, abaninzi bethu bazama kanzima ukunciphisa umzimba, balondoloze apho sikhona, okanye bagweme ukuzuza ubunzima. Sizama kwakhona ukulawula uxinzelelo, ukulungele ukuzivocavoca, kunye nokulala ngokwaneleyo.
Nazi izinto ezili-11 esinokuzenza sonke ukuze sincede sibe nexesha elihle leholide.
1. Indlela elula yokuqalisa ...
Ukuqala, andikucela ukuba udle ngaphantsi. Zithathele iincwadi okanye iphephabhukuthi elifake ephaketheni okanye esikhwameni sakho, khuphela i-app, okanye ufumane i-intanethi. Yaye yonke imihla, ukuqala ngoku, bhala yonke i-bite, i-crumb, ne-drop of everything you eat. I-taste of gravy, ibhokisi le "candy-fun" le-candy bar, icookie oyithathayo xa udlula ideskiti yokumkela, i-pie, i-candy yerhasi, i-pumpkin spice latte kwi-mall ... yonke into!
Ukugcina idayari yokutya kunokuphindaphinda kabini ukulahlekelwa kwesisindo somntu - okanye ukuncedisa ukuthintela inzuzo - ngokwendlela yokuvulwa kwamehlo epapashwe kwi- American Journal of Medicine Preventive . Ngokomnye wabalobi beengxelo uJack Hollis, uF.D., "Iirekhodi zokutya zabantu zigcinwe, ubukhulu babo bulahlekile." Abagcina iirekhodi zokutya bemihla ngemihla baye balahleka kabini ubunzima banjengabo bangagcinanga iirekhodi. Isenzo esilula sokubhala oko udlayo sikhuthaza abantu ukuba badle iikhalori ezimbalwa. "
Awunayo ukwenza iprojekti enkulu ngaphandle kokugcina idayari yokutya. Ungayifaka kwi-notebook, gcina ithrekhi kwi-smartphone okanye kwi-iphone (kukho ezininzi iinkonzo ezikukhuselekileyo ezikunceda ukugcina umkhondo weekhalori kunye nokudla ukutya), zishiye i-imeyile yeposi, thumela imiyalezo yombhalo okanye ugcine umkhondo kwisayithi enezixhobo zokukunceda ukuba ungene kunye nokulandelela ukutya kwakho, iikhalori, izondlo, umzimba kunye nokunye.
Ngaba ufuna uncedo oluqala iphepha lokutya? Isisombululo sokulahlekelwa kwesisindo sikaJennifer Scott sinomxholo omkhulu, Ukudala iNcwadi Yokutya kwiZithandathu ZeNzathelo, ezinokukuqalisa namhlanje.
Umthombo:
Hollis, Jack F., et al. Ukulahlekelwa kwesisindo Ngethuba leSingqinisiso esisisiseko sokuLinga ukuLungiswa koLungiso. U-J we-Prev Med. I-Vol 35 (2), ngo-Agasti 2008
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Ngamahlanu nje Usuku Ugcina Amanxeba Aphela ...Sonke siyazi ukuba "imithetho emihlanu ngosuku" malunga neziqhamo nemifuno. Kodwa baninzi bethu kuthi bafezekise loo mihla? Akwanele, ndicinga ukuba. Ukutya kweeholide kufana nokuba nesitashi kunye neswekile, kwaye xa ubhekene neendwendwe ezicebileyo kunye nezilingo, ngamanye amaxesha into yokugqibela ofuna ukuyidla isaladi ebophayo okanye isiqhamo sesithelo.
Kodwa ukususela namhlanje, masikudule ukuze siqiniseke ukuba sifumana ezo ntlanu okanye ngaphezulu kweziqhamo kunye nemifuno imihla ngemihla - ngokugxininisa kwi-fiber ephezulu, ishukela esezantsi - eyaziwa njenge-low-glycemic - imifuno ukuba unakho. (Ibhanana emihlanu, umzekelo, ayinqumle, abantu !!)
Imifuno neziqhamo zineekhalori ezimbalwa kunezinye ezininzi zokutya kwaye zininzi okunomsoco. (Khumbula ke, i-apple pie, okanye i-yam e-candied kunye ne-marshmallows AYIBALULE njengesiqhamo okanye imifuno !!) Nceda iziqhamo eziphezulu zefiber kunye nemifuno - eya kukunceda uzive ugcwele, kwaye i-fibre inceda ukuphazamisa umphumo i-carbohydrates. I-Fiber nayo ifanelekile kwizigulane ze-thyroid, ezinokudinga i-roughage ngaphezulu kokutya.
Ngoko, thembisa ngokwakho ukuba ngaphambi kokuza kuqhuba nayiphi na iholide "i-goodies," uya kuqala udle yakho emihlanu ngemini.
Fumana uluhlu lweemifuno eziphezulu kakhulu kunye neziqhamo ngoku, ngokubhekiselele.
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Musa ukwenza oku ngakumbi kunanye ngosuku ...Abanye bethu bacinga ukuba ixesha leeholide liyisizathu sokuzivumela ukuba sisebenzise ukususela kwi-Thanksgiving ngoMnyaka oNtsha ... kwaye ezinye zize zongeze kwiSunday Bowl ngeCawa, okanye ngoSuku lwe-Valentine!
Le ke iresiphi yokufumana ubunzima bokuqinisekisa ubunzima, kuba ukhumbule ... kumntu onesiqhelo semetabolism, ezinye iikhalori ezingama-500 ngosuku kuthetha i-pound eyongezelelweyo yokufumana ubunzima kwiveki yonke! Kwaye izigulane ze-thyroid zihlala zikwazi ukufumana ngakumbi ngokulula, ngenxa ye- metabolism ephuculweyo, ukuxhatshazwa kwe-insulin, ukumelana ne-leptin , kunye nokungalingani kwamanye ama-hormonal.
Iikhalori ezingama-500 zibonakala zininzi, kodwa ngokwenene zilula kakhulu ukufikelela. Namhlanje yi-latte enkulu enkulu kunye nekhrimu ehlanjulweyo, ngomso isiqwenga se-pie, imini emva kokuba i-muffin enkulu okanye ikhukhi, kwaye ulapha.
Awukwazi ukuhamba ngendlela enkulu, imihla ngemihla, okanye uya kupakisha kwiipounds zeeholide.
Ngexesha elifanayo, ukuba awuyi kudla ngezinye iinkhathi kwiintandokazi zakho, uya kuziva unyanzelekile, kwaye oko kukudala uxinzelelo (oko kunokubangela ukulamba nokuzuza ubunzima), kwaye kunokukukhuthaza ukuba utywala. Ngoko ... ukuba ufuna ukuzithobela, yigcine kwindawo enye encinci ngosuku, kakhulu. (Oko akuthethi kufuneka uyenze yonke imihla.) Kodwa ungahambi ngaphezu kweyodwa ngosuku!)
Yaye khumbula, ukuba nangaloo nto, ukuba unqwenela ukuthoba umzimba, kuya kufuneka unqunyulwe kwakhona kwenye indawo ukuze unciphise iikhalori, okanye uqhube umthambo wakho ukutshisa iikhalori ezininzi.
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Enye into ebalulekileyo ekhusela ukukhupha ukunyuka komzimba ...Ukuba usuvele usebenza kwaye uzifumana uxakekile, yenza umsebenzi omfutshane, okanye ukwahlula ukuqhuba kwakho kwiiseshoni ezimbini. Ukuzivocavoca ekhaya - ngaloo ndlela awuyi kuchitha nayiphi na ixesha ukuqhuba, ukupaka, okanye ukulinda iklasi okanye izixhobo. Kungcono ukunciphisa umsebenzi, okanye ukwahlula iiseshoni zakho zokuzilolonga, kunokuba ungasebenzisi nhlobo.
Kwaye ukuba ungayisebenzisi rhoqo, yeyiphi ixesha elingcono ukuqala kunoko ngoku, ukulwa noxinzelelo lweeholide, kwaye uncede ukuphepha ukufumana isisindo somzimba?
Umsebenzi weShedyuli kwikhalenda yakho, kwaye ube yinto yokuqulunqa kuqala.
Isipho esilula kubaqalayo ... Thenga i-pedometer, okanye ufumane i-FitBit okanye enye ifowuni edibanisa kwi-smartphone yakho, kwaye ulandele inani lamanyathelo owathathayo emini. Ukuba uye wahamba ngamanyathelo angama-2 000, uhlanganise i-mile. Zama izinto ezilula ezifana nokuhamba kwiofisi yomntu osebenza naye esikhundleni sokuba uthumele i-imeyile, okanye uthathe izitebhisi. Thatha i-laps ngaphezulu kwi-mall xa kuthengwa kweeholide okanye ukwenza isipho sibuyele. Ekhaya, hamba ujikeleze indlu ngexesha leetengiso zeTV kunye nokuhamba endaweni ngenkathi usefowuni.
Zama imidlalo yasebusika, njenge-skiing, i-snowboarding okanye i-ice skating. Nangona unesimo sezulu eshushu, i-mall yakho yangasese ingaba ne-ice rink. Kutheni ungabambeleli ezinye iikhwele phakathi kweeholide yokuthenga?
Isibalulekileyo: ulungele kumsebenzi nangona naphi na unako.
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Yenza Isicwangciso ...Esinye sezihluthulelo zokuphumelela sihlela phambili. Qala ukucinga ngoku ngoku malunga nendlela oza kulawula ngayo iiholide.
Ungazivumeli ulambile. Yidla rhoqo, kwaye xa uphuma, uthenga okanye uhamba, qiniseka ukupakisha ukutya okuluncedo okunempilo ukuze ube khona. Emva koko awuyi kuhendelwa ukuba athabathe into ethile kwintendelezo yokutya yase-mall, kwiindawo zokutyela zokutya ngokukhawuleza, okanye ukuyeka konke.
Beka iinjongo zakho kwifriji yakho, okanye kwi-smartphone yakho okanye kwi-iPhone.
Ngaphambi kokuba uye kwivenkile yokutyela, khangela imenyu ekhompyutheni, kwaye cwangcisa oko uya kukutya, ngoko awuyi kuhendwa ngethuba lokungena kwi-overboard.
Kwaye ishedyuli ikhefu yokuzivocavoca, kunye nokuthandayo okuphumayo, izinto ezixinzelelekayo ezinjenge-yoga, ukucamngca, ukuhamba, ubugcisa kunye nobugcisa.
Ulawulo lwezoxinzelelo lwe-Elizabeth Scott luneengcamango ezintle malunga nendlela abantu abaxakekileyo abangakwazi ukulawula uxinzelelo.
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Ixesha lokuPhepha!Okokuqala, qiniseka ukuba udle ukutya okuqhelekileyo ngaloo mini. Oku kuya kukwenza ube lula ukulala nendlala ngexesha leqela, kwaye ulungele ukuya ngaphaya kweebhodini uze udle konke okubonakalayo.
Njalo udle ngokufanelekileyo NGAPHAMBI kokuba uphinde uye kwiphathi. Unento ethile elula, njengaladidi yokugqoka, okanye isitya semfuno ngaphambi kokuba uhambe.
Xa usesikweni, khetha ezimbini okanye ezintathu izinto ozithandayo, uzibeke kwi-napkin, uhambe. Gwema ukusebenzisa iplate, ukuba kunokwenzeka. Ukuba usebenzisa iplate, khetha i-plate encinci endaweni yeplani enkulu kumgca we-buffet.
Yenza okukhethiweyo kwindlela ongakhetha ngayo, kwaye gcwalisa i-plate yakho ngemifuno enomsoco (kungabikho i-dips nakuba), iziqhamo, inkukhu elula, imfucu. Gwema ukutya okubhakiweyo kunye okuthosiweyo, idipsi ezinamafutha, ushizi kunye needyuli nanini na unako.
Musa ukucinga ukuba ngenxa yokuba kukho izibheno ezincinci, ukuba ziphantsi kwekhalori. Uninzi lwala manzi amancinci luzaliswa ngamafutha kunye neekhalori. Ngokomzekelo, ukhonta olulodwa oluqingqiweyo okanye iincinci ezincinane zokuluma okanye i-crabcakes zinokuba neekhalori ezininzi njenge-hamburger encinane yokutya kunye namaFries aseFrance.
Musa ukuxhoma etafileni, okanye ekhitshini. Oku kuya kukuthintela nasiphi na ukutya okungaqondakaliyo, kwaye kususe kuwe kwindawo yokulinga.
Jabulela ukuhlalisana. Yingakho uhlala kwiphathi, kwaye kuthatha ingqondo yakho kwi-brownies!
Futhi ungakulibali ukulandelela okanye ukubhala phantsi into oyidlayo kwireko kamva!
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Uh-oh - Umsebenzi wexesha!Kukho isitya esikhulu sekhukhi kwideskiti yokwamkela, kunye nabasebenza nabo bashiya i-fudge eyenziwe ekhaya, i-candy, iigakes kunye nezinye izinto ekhitshini yeofisi.
Emva koko unayo i-office potluck okanye isidlo sasemini, kwaye ngokuqhelekileyo i-hams-baked hams, i-rolls, i-salads, i-cookie, kunye ne-cookies.
Yilungiselele ukutshatyalaliswa kwimihla ngemihla. Qiniseka ukuba udle ngokuqhelekileyo, ukutya okunesidlo rhoqo, kwaye ugcine ukulungelelaniswa kokutya okutya okunempilo kwidesksi yakho ukuze ungalinge ukuba ulinge ukuba ukhulule.
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Ungathanda ukufumana isiselo?Iholide lixesha apho iwayini, imimoya, i-champagne kunye neziphuzo ezizodwa zihamba. Kodwa kufuneka ukhumbule ukuba iziphuzo zineekhalori, kwaye zineekhalori ezingenanto. Ngaphezulu koko, xa uphuza utywala, kunokukukhuthaza ukuba udle ngaphezulu.
Isiselo esisiselo esinxilisayo sineekhilomitha eziyi-150-200 ngeglasi nganye. Yenza iziphuzo ezi-2-3 nje kwaye u-imbibed nje ulingana nesondlo sonke.
Ukuba udla ezi ziphuzo, khetha ngokuhlakanipha. Ngokomzekelo, endaweni yokuba ube neglasi epheleleyo yewayini, zama ukwenza i-spritzer ngokuxubusha isiqingatha seglasi yewayini kunye namanzi atshabalalayo.
Ungaphinda ufune ukuphuza iziphuzo ezinxilisayo kunye ne-soda yeeklabhu okanye iziphuzo ezithambileyo.
Yaye ingxaki ayikho nje iziyobisi ezidakwa. Yintoni engcono kunokuba uhambo oluya kwi-Starbucks yakho eyintandokazi okanye ivenkile yekhofi ngosuku olubandayo? Kodwa ukuba uceba ukwenza izinto, qaphela. Ezinye zeePumpking Spice Lattes e-Starbucks zinokuba neekhalori ezingaphezulu kwama-400!
Kunoko, ujabulele ixesha, kwaye ujonge inkomishi yekhofi kunye ne-splash ye-milk or low-fat milk-at less than 50 calories. Ukuba ufanele ufumane isiselo esikhethekileyo, ubuncinane uhambe kunye ne-nonfat version, uhlambe ezinye iikhalori.
Futhi ungalibali i-eggnog ... iholide yendabuko iphathe iipakethi zokubamba iikhalori ezingama-342 nganye nganye. Ukuba ungumfana we-eggnog ondifana nami, zama le recipe eyanandileyo yeoli-ephantsi, i-cal-calorie e-Eggnog endaweni ephantsi.
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Ixesha lokuya ...Kwiigulane ze-thyroid, uxinzelelo luyingozi kakhulu ekulahlekeni kwesisindo. Ukuxinezeleka kuphakamisa amanqanaba e-cortisol, okubangela ukuba ushukela wegazi kunye nokuguquka kwe-insulin. Oku kunokwenza umzimba wakho uphumelele ekugcinweni kweoli, kwaye kukukwenza uzive ulambile.
Ukuxinezeleka kunokukhokelela ekukhethweni kokutya okubi nokushiya umsebenzi wakho.
Ngoko ... zama ukugcina uxinzelelo ubuncinci ... Musa ukuzikhupha. Nangona kukho konke kubonakala kuninzi kakhulu ukukwenza - amaqela oshishino, iintlanganiso zeentsapho, ukuhlalisana nomakhelwane, imisebenzi yesikolo - ukubeka phambili izinto ezibaluleke kakhulu kuwe, kwaye uthi cha nakwabanye.
Ufuna iingcamango ezingaphezulu? Ukutyelela isiXhosa sokuLawula uxinzelelo kwi-website ye-Elizabeth Scott kwiingcebiso zokulawula uxinzelelo kunye neziphakamiso.
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Musa ukwenza i-Skimp kwi-Sleep Ulingayo ngelixesha leeholide elixakekileyo lokunikela ubuthongo, kodwa konke kubaluleke kakhulu. Ukulala kunceda ukuqinisa umzimba wakho wokhuseleko lomzimba, kukunika amandla - okwenza kube lula ukuba uyadla okanye usebenzise ukutya okunoshukela ukwenzela ukomelezwa kwamandla - kwaye okunenjongo kukunceda umbane wakho.
Ukungabikho kokulala kungabangela ukuba uzuze ubunzima-okanye ubunzima bokulahlekelwa ubunzima.
Ngoko qiniseka ukuba ufumana iiyure ezisixhenxe okanye ezisibhozo ngobusuku kwieholide. Ukholo lwakho luyakubonga ngenxa yalo!
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Kwaye Imfihlelo Enkulu Kunayo ...Enye yeengcebiso eziphambili zempumelelo kukuba nje unamathele kuyo.
Ngoko ke xa unika, kwaye udle indlela enye ye-candy candy, i-pumpkin pie okanye i-Christmas pudding okanye i-rugelach ekhethekileyo ka-Grandma kunokuba ufanele ukuyenza, buyela emva kwendlela.
Ukutya ngokutya omnye okanye isiganeko akuyi kuba yimbangela yokufumana ubunzima obungunaphakade. Kodwa ukutya ngokutya kwiidlo ezilididi zeeholide, kunye namaqela ambalwa, kunye nezidlo ezimbalwa ezidityanisiweyo, kwaye ugqiba loo tyi ye-cookie-home back all add, kwaye iya kuba yimbangela yokufumana ubunzima obungapheliyo.
Ngoko ungasebenzisi ukuphuza ngokweqile njengesizathu. Musa ukuvumela ukuba ixesha elilodwa libe yisizathu sokutya ngokutya komhla, okanye ngosuku olulandelayo, okanye yonke impelaveki, okanye ukuyeka ukunqumla.
YiNwabile, iHlabathi leHlabathi leHlabathi! - uMary