Iindlela ezili-9 zokulungiselela amaHholide xa unesisindo

Kusuka kubulela yonke indlela eya kwiNew New Year, iiholide zibonakala zizisa neenkampu zokukhazamisa iibhole zeekhalori kunye nokukhetha okuncinane kunokutya. Uyayazi isimiso: ukuhlala nokutya, ukuhlala nokutya. Ukuhlala ngaphezulu. Ukutya okungakumbi. Phinda kwakhona.

Oku kunokudinakala ngokukhethekileyo kwaye kunzima ukujongana nayo xa unesisindo; usenokufumana uloyiko lweeholide ngenxa yalo. Nazi ezinye iingcebiso zokuphula umjikelezo.

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Gcina i-Sugar ngaphandle kweNdlu

Musa ukuyiyisa ekhaya, kwaye, ukuba ubamba, mema iindwendwe ngaphambi kwexesha ukuba unokuba ungayifuni i-dessert ngaphezulu.

Ukusetyenziswa kweeshukela ezongeziweyo kuye kwachongwa njengenye yezona zinto ezibangela ukutshabalalisa .

Ngokutsho kwe-American Heart Association, imithombo eninzi yeeshukela ezongezelelweyo kwizidlo zethu ziziselo ezidakayo, i-candy, iigebengu, ii-cookies, ii-pie, iziselo zokusela iziqhamo, i-milk dessert kunye nemveliso yezobisi (njenge-ice cream kunye ne-yogurt ecocekileyo) kunye nezolimo. Iingxube ezininzi ezivuthayo kunye neziqhamo zeziqhamo ziquka ishukela eninzi, enyanisweni, ukuba ziye zabizwa ngokuthi "iswekile yetshizi" ezinye iingcali.

Ujonge ololuhlu, mhlawumbi uza kuqaphela iindwendwe ezininzi zeeholide kunye nokuphatha oku kuluhlu. Oku akuthethi ukuba awukwazi ukuzonwabisa nebhodi yeeholide ; Hlalani nikhumbula engqondweni xa nenza ukhetho lwakho oluya kuba ngcono ngakumbi kunokuba lunomnandi.

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Yidla Ngaphambili kuMhla

Ingcamango enhle yokutya ukutya okunesidlo, okanye nokuba nesidlo esincinci, ngaphambi kokuba uphume kwixesha leeholide, isidlo sakusihlwa okanye i-buffet. Ngaloo ndlela uzakuhendeka ukuba ungene kwiikhalori ezingenanto, kwaye uza kudla ngaphantsi kwazo ukuba wenza, ngenxa yokuba awuyi kulamba kakhulu xa ufika.

Kodwa ngaphezu koko, yabona ukuba awukwazi ukutshintsha uninzi lwekhalori lakho lithatha ngaphambili kwimini. Uphando lucebisa ukuba, xa kuziwa ekuthintela ukuzuza ubunzima, kubaluleke kakhulu ukuba yintoni ixesha lusuku odla ngayo uninzi lweekhalori zakho.

Izifundo ziye zafumanisa ukuba ukutya kwangaphambili emini kudibana nokulahlekelwa ubunzima, kwaye ukwenza ngokukhawuleza, kunokutya amaninzi eekhalori ngokuhlwa okanye ebusuku.

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Namathela kwixesha lakho eliqhelekileyo lokuzivocavoca

Akunakukugcina kuphela ukusikhusela rhoqo kunokuncedisa uxinzelelo kunye nokwenza oko kungabikho ixesha elingalindelekanga, kodwa ukugcina umziselo wakho rhoqo kuya kunceda ukufumana inzuzo yesisindo, kwakhona.

Zama ukungena emsebenzini wakho rhoqo okanye xa uhamba okanye ngeeholide, kwaye qiniseka ukuma uphinde uhambe emva kokutya okukhulu. Ukuhlala uhamba ngundoqo. Kwaye uphando lubonise ukuba ukuhamba emva kwemizuzu engama-15 emva kokutya ukutya kunokuphucula kakhulu amanqanaba eshukela egazi.

Ngoko thabatha umhlobo okanye ilungu lentsapho uze uhambe emva kwexesha leeholide. Kancinci, ncedisa ngeitya kunye nokucoca endaweni yokuhamba ngqo kwibhedlele ukuze ubukele umabonwakude!

Kaninzi

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Gxininisa kwiZithelo Zonke kunye neMifuno

Ukufunda emva kokufunda kuye kwabonisa ukuba udla izityalo kunye nemifuno epheleleyo, umngcipheko weengxaki ezininzi ezingapheliyo, kuquka nomhlaza , ukukhuluphala , isifo sikashukela kunye nesifo senhliziyo-kuquka isifo senhliziyo kunye nesifo.

Iintyatyambo nezityalo zivelisa ukutya okuphantsi kweekhalori. Ingxelo ye-World Health Organisation (i-WHO) ichaze ukuba kukho ubungqina obukholisayo bokuthi ukutya izityalo kunye nemifuno kunciphisa umngcipheko wokukhuluphala. Ukuthelekiswa nokutya okuphezulu kweekhalori ezifana nokutya okucwangcisiweyo okuphezulu kwiswekile kunye namafutha, iziqhamo kunye nemifuno akunakuncinci ukufaka isandla ekukhulupheni okanye ngokukhululeka.

Kwaye, ngenxa yokuba ziqulethe ixabiso eliphezulu lokutya kwefiber kunye nezinye izondlo, zidibene nomngcipheko omncinci wesifo sikashukela kunye nokuxhathisa i-insulin . Ngezizathu ezifanayo, zenza abantu bazive bezele ngeekhalori ezimbalwa, ngaloo ndlela bancedisa ukuthintela ukuzuza ubunzima .

Ngoko, xa uzama ukwenza ukhetho lokutya okunempilo ngeli xesha leholide, awukwazi ukungahambi kakuhle ngemifuno neziqhamo. Qinisekisa ukuba azinalo kwi-pie okanye i-casserole-eyayiza kulwa nenjongo.

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Hamba Inja Yakho

Oku akuthethi nje kuphela ixesha elifanelekileyo kunye nexesha lokudibanisa wena kunye ne-pooch yakho, kodwa uphando lubonisa ukuba isilwanyana sakho sinokukunceda ulahlekelwe isisindo kwaye sikukhusele ukuba ufumane ngaphezulu.

Uninzi lwezifundo zibonise ukuba abantu abakhathalela izilwanyana bavame ukusebenza ngamandla, kwaye, kuzo zonke izilwanyana (amahashe kunye namanye ama-equines akafakiwe apha), izinja zibonakala zikhuthaza umlinganiselo omkhulu womsebenzi.

Ukuhamba inja yakho ngokuqhelekileyo kuthetha ukuba uzakuthatha ixesha elide kunokuba ungathanda ukuba ungekho. Olunye uphando lwaseCanada lufumene ukuba abagadi bamathambo bahamba ngokulinganisa imizuzu engama-300 ngeveki, xa kuthelekiswa nemizuzu engama-168 ngeveki kwabangenayo inja, kunye nabanakekeli bezinja baphawula uxanduva lokunyamekela izinja zabo njengeyona nto ibangela ukuba ukhuthaze lo mmahluko.

Uphando lufumene ukuba abahamba ngezinja bayahamba ngokukhawuleza kunabo bahamba bodwa ngaphandle kwenja. Ukuhamba ngokukhawuleza, kwakhona, kunika izibonelelo zempilo ezinkulu kunokuba uhambe ngokukhawuleza okanye uhamba nje. Ngenxa yesimo esilulekayo sokwenyama, ukuhamba ngokukhawuleza kuya kutshisa iikhalori ezininzi kunokuhamba ngokukhawuleza ngexesha elifanayo.

Ukuhamba inja yakho inokuyindawo yokuvuyisa kunye nendlela ephilileyo yokufumana uxolo lokuxhamla kwi-holide ehamba phambili.

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Zizame Ngemihla ngemihla

Eyona nto yokuqala kuqala ekuseni, rhoqo ekuseni. Unokucinga ukuba oku kungabikho nto leyo, kuba kunokubangela ukuba uphelelwe yithemba xa ufumanisa ukuba isidlo esinzima ubusuku obusenzileyo, ngokwenene, upake ipakiti. Kodwa ngokuchasene noko, ukuzinyamezela imihla ngemihla kunokuphucula inkqubela-yokulahleka kwexesha elide, kwaye kukho uphando oluninzi lokubuyisela oku.

Ukuzijonga imihla ngemihla kunceda ukwazi ukubamba iipilisi ezimbini zokufumana ubunzima ngaphambi kokuba zibe ngama-10 okanye ama-20. Konke malunga nokuqwashisa nokuxhotyiswa-kwaye ukwazi ukuba amanani akho yinyathelo lokuqala.

Njengoko kukhankanywe ngasentla, uphando oluthile luye lwafumanisa ukuba abo bazincama imihla ngemihla balahlekelwa bunzima kakhulu kunabo bazincipha kangangoko kunamalanga.

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Qalisa iNkcubeko Entsha

Uninzi lweentsapho luhlobo lweeholide. Khangela ukuba awukwazi ukwenza lakho lunezempilo. Ngokomzekelo, ndiyazi ngeentsapho ezininzi ezinokuNyuselwa koMnyaka omtsha okanye ukuhamba ngombulelo / ukugijima ngokuthanda.

Ukuba intsapho yakho ingayenzi oku oku, cinga ngendlela ejabulisayo yokuba unokubandakanya umsebenzi owenziwe kuwo wonke umntu oya kuzuza. Oku kubaluleke kakhulu kubantwana, ngokunjalo, ukunyamezela komntwana kuyaqhubeka nokuba yingxaki enkulu yempilo yoluntu . Abantwana bafunda ngomzekelo, kwaye unokunceda ukuqinisekisa ukuba lakho ngumzekelo obeka phambili ekukhuthazeni nasekugcineni impilo enempilo.

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Gcina kulula

Ukuba awunaso isiqhelo sokuzilolonga rhoqo (jonga inombolo 3 ngasentla), usenokusebenza ngexesha leeholide. Kulula njengoko ubeka izicathulo zakho kwaye uhamba uhamba. Kulungile nokho, khangela ukuba unokufumana enye okanye ilungu lamalungu entsapho okanye abahlobo ukuba bahambe nawe, ngaloo ndlela basebenze ngexesha elijongene nobunzima bebuso xa betshisa iikhalori kwaye uhlale uhamba.

Inani elincinci lophando liye laxhasa ezininzi iinkonzo zezempilo zokuthatha uhambo lokuhamba imihla ngemihla. Enyanisweni, ukuhamba ngokukhawuleza kuthethwa njengeyona ndlela ifanelekileyo yokuzivocavoca ukukhusela ukuzuza ubunzima. Ukuhamba yindlela elula kwaye elula yokuzivocavoca onokukunceda ulahlekelwe isisindo, kukunceda uhlale ukhulile, kwaye kukukhusele ukuba ufumane ngaphezulu.

Ngokomzekelo, abaphandi abahlalutya idatha ukusuka kwiiNgxelo zeMpilo zesiNgesi ukususela ngo-1999 ukuya ku-2012 bagqiba ukuba ukuhamba okulula, okukhawulezayo, imizuzu engama-30 ukuhamba iintsuku ezintlanu ngeveki kwakungcono ukugcina ama-pounds kunexesha elifanayo elichithwe kwi-gym.

Ukuhamba kwansuku zonke kuya kuphucula ukuhamba kwakho konke, kukuncedisa i-arthritis kwaye kukugcina uguquguqukayo kunye nokuhamba jikelele. Ukuhlala ngentshukumo ngokuhamba ngokukhawuleza kuphucula ukuqina kwe-cardiovascular, ubukhulu besithambo, umsebenzi wamaphaphu, kunye nokusebenza kwengqondo - konke oku kuguqulwa kumgangatho ophezulu wobomi ngaphezu kwexesha elide kunye nokwandisa ixesha elide. Sisiphi isipho esilungileyo sokuzinika eli xesha leholide?

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Yiba nomusa kuwe

Nangona ubenomusa kwaye unika abanye ixesha leeholide, qi niseka ukuba wenze okufanayo, nawe. Musa ukuzibetha xa u "vuthela" ukutya kwakho ngolunye usuku okanye ukuba uhamba ngaphaya kwe-dessert kwiqela, okanye nokuba ujika ekudleni ngokomzimba ngelixesha elixinzelelekileyo. Yintoni ebalulekileyo ukujonga kwikamva, khumbula ukuba zonke azilahlekanga, kwaye uthabathe apho ushiye khona, udla ngokufanelekileyo ngexesha elizayo nangamaxesha amaninzi emva koko njengoko unako ukuxubusha. Yiyo yonke into ebalulekileyo ekugqibeleni.

> Imithombo:

> Brown SG, Rhodes RE. Ubudlelwane phakathi kobunini bezinja kunye nexesha lokuzilibazisa elihamba ngabantu abadala baseNtshona Koloni. Ngaba uJ Prev Med 2006; 30: 131-36.

> Johnson R et al. Ukutya kweeshukela kunye nempilo yengqondo: inzululwazi evela kwi-American Heart Association. Uhambo luka-2009.

> Lordan G, Pakrashi D. Yenza yonke imisebenzi "isisindo" ngokulinganayo? Imisebenzi eyahlukileyo yemisebenzi eyahlukileyo iyahluke njani njengento yokuqikelela. Ingcipheko yengozi 2015 Meyi 20.

> Steinberg DM, uBennett GG, Askew S, Tate DF. Ukulinganisa yonke imihla ngemihla: ukulinganisa imihla ngemihla kuphucula ukulahleka kwesisindo nokuthotyelwa kokuziphatha kokulawula umzimba. I-J Acad Nutr Diet 2015; 11: 511-8.

> Umbutho WezeMpilo Wehlabathi. Iphepha leenkcukacha: ukukhuthaza izityalo kunye nokusetyenziswa kwemifuno kwihlabathi jikelele.