Kuchepetsa Kunenepa ndi Kusintha Kwina
Tonse tili ndi chiyembekezo (komanso chiyembekezo ndi maloto) zomwe zidzachitike tikasintha zakudya zathu. Ndikofunika kumayambiriro kukumbukira kuti aliyense ali wosiyana ndi kulemekeza kulemera kwake, ndipo simungakhoze kuyembekezera kuti zochitika zanu zikhale zofanana ndi za wina. Njira yabwino yokha ndiyo kukhala wodalirika komanso wowongolera mosamala, kupeza momwe thupi lanu limayankhira kusintha komwe mukupanga.
Izi zinati, pali zinthu zomwe mungathe kuziyembekezera pa chakudya chochepa , makamaka ngati muli ndi thupi lomwe silikugwirizana ndi carbs kapena shuga bwino.
Zimene Tiyenera Kuyembekezera Matendawa
Kusintha kofunika kwambiri m'thupi lanu kumangogwirizana ndi kulemera kwa thupi. Ngati muli ndi zizindikiro za matenda amadzimadzi, ayambe kukonza mofulumira. Zizindikirozi zimaphatikizapo kupitirira-kuposa-kawirikawiri shuga m'magazi (osakhudzidwa ndi kusakanikirana ndi shuga kapena pamwamba pa 89 kudya kwa magazi magazi, malinga ndi a American Association of Clinical Endocrinologists), kuthamanga kwa magazi, chiuno chapamwamba-hip chiŵerengero, magazi ambiri a triglycerides , ndi mafuta otsika a HDL cholesterol. Ngati zina mwazizindikirozi zatha ndipo mutapeza kuti muli ndi mavitamini, muyenera kuyamba kusintha masabata angapo, ndipo nthawi zina masiku angapo. Pamene timakonda kulemera, izi ndizofunikira kwambiri, ndipo muyenera kuzilemba ndi kuzikondwerera.
Chinthu china chimene chidzachitike ngati muli pa zakudya zochepa kwambiri (pansi pa 50 kapena gm ya carbohydrate patsiku) ndikuti thupi lanu lidzayamba kugwiritsa ntchito mafuta pofuna mphamvu m'malo mwa zimagulu.
Zimene Tingayembekezere Potsatira Mavuto Otopa
Zoonadi, mlingo wa kulemera kwake umasiyanasiyana kwambiri ndi kusiyana kwa munthu payekha komanso momwe mukuperewera kwambiri-kumapangitsa kuti muyambe kulemera, mwamsanga mutayika.
Ngati muli ndi kuchuluka kwa kulemera kwake, kumapeto kwa mwezi woyamba chiwerengero chanu cha kulemera kwake chiyenera kukhazikika (kulola kusiyana kwa akazi omwe ali kusamba). Ngati mumatsatira ndondomeko yanu muyenera kupitirizabe kutaya pafupipafupi pa miyezi ingapo. Panthawi ina, padzakhala pang'onopang'ono pa mlingo wa kulemera kwake, ndipo ukhoza kukhala ndi masitolo mu kulemera kwanu. Osadandaula za masitolo a sabata kapena awiri; khalani otsimikizika kwambiri kuti simukulola kuti thupi lanu lizitha kulowa mu zakudya zanu.
Chifukwa chimodzi cha kuchepa kwa kuchepa kwa thupi ndikuti kagayidwe kamene kamayambitsa kuchepetsedwa pakapita nthawi, kotero kudya chakudya chofanana sikungathe kuchepetsa kulemera kwake. Njira yabwino yothetsera izi ndi pulogalamu yochita masewera olimbitsa thupi. Ngati simunayambe kuchita masewera olimbitsa thupi, nkofunika kuti muyambe, ngakhale kuti ndizoyambanso kubereka. Ngati mukuchita kale, yesani kuwonjezera chigawo cha mphamvu yophunzitsira. Komabe, "pang'onopang'ono" zomwe zimachitika polemetsa thupi sizongokhala zochita masewera olimbitsa thupi kapena kupuma kwa kagayidwe kake, ndizo ndalama zomwe timakonda kuzungulira, zomwe zimadziwika kuti NEAT ( osati zochita zochitika zochitira masewera thermogenesis ). Yesetsani kumvetsera mbali iyi ya ntchito yanu.
Pamene, mwachitsanzo, kuyankhula pa foni, imani m'malo mokhala, yendani m'malo moima.
Zimene muyenera kuyembekezera Psychologically
Panthawi ina, mukhoza kupeza zomwe zimatchedwa "Kutha kwa Usiku". Nthawi ya Honeymoon ndi gawo la moyo wambiri kusintha kumene moyo uli wabwino! Mukusangalala kuti mumakhala ndi nthawi yophunzira za moyo wanu watsopano, muli ndi ubwino wabwino, ndipo mosangalala mumathera nthawi yochuluka mukuganizira za izo. (Amzanga ndi abambo angayambe kutopa kukumvetserani inu, ngakhale.) Ino ndi nthawi yabwino yowonjezera njira yatsopano yodyera ndikuchita zomwe mungathe kuti mupange chikhalidwe chachiwiri chifukwa, nthawi ina, chikondi chanu ndi wanu Moyo watsopano umatha msanga.
Izi ndi zachilendo, ndipo ndibwino kukonzekera. Zitha kuchitika pakatha masabata awiri kapena chaka chimodzi, koma akatswiri a zamaganizo adzakuuzani kuti miyezi itatu kapena 4 mu kusintha kwa khalidwe ndi nthawi yeniyeni kuti izi zitheke.
Nthawi zina "Mapeto a Chimwemwe" amayamba chifukwa cha moyo umene umasintha zochita zanu. Mukukweza ntchito kuntchito, amayi anu amabwera kudzacheza, mumasunga zovulaza, ndipo mwadzidzidzi mumapezeka kuti mukugwera m'kudya kalekale. Nthawi zina, anthu amangoyamba kumene kudya. Amadutsa mkaka ndi zolakalaka zomwe amawakonda kale. Maganizo odzidzimutsa, "Kodi izi zikutanthauza kuti sindingathe kukhala ndi ayisikilimu kachiwiri?" ndi zopweteka. (Kusintha zakudya zanu sizikutanthauza kuti simungayambe kudya chakudya chomwe mumaikonda, mwa njira.)
Chinthu chofunika kwambiri chomwe mungachite pa nthawi imeneyi ndi kuvomereza kuti chikuchitika n'chiyani. Chizoloŵezi ndikumangodzipangitsa kuti muzitsatira njira zanu zakale. Ino ndi nthawi yovuta kuti tipite mosazindikira. Izi ndi zachilendo ndipo ziyenera kuyembekezera, ndipo muyenera kukhala pansi kuti muyankhule zakukhosi. Kodi mukufunadi kupitiriza ndi izi? Kodi phindu lake ndi lotani? Kodi kuli koyenera kutayika ? Kodi zolinga zanu ndi ziti? Lankhulani ndi ena omwe adzakuthandizira kumverera kwanu, ndipo mukhale owona mtima mwankhanza.
Chenjezo: Pafupifupi maphunziro onse a zakudya amasonyeza kuti mwa miyezi isanu ndi umodzi anthu sakutsatira zakudya monga momwe adachitira poyamba. "Carb Creep" ndi chinthu chofala kwambiri, kumene zimakhala zowonjezereka m'magazi anu. Ndi bwino kufufuza ma carbs tsiku lililonse, koma ngakhale simukuchita izi, nthawi zambiri muyenera kuthamanga tsiku limene mukudyerera pulogalamu ya zakudya kuti mukhale otsimikiza kuti mukukhala panjira.
Imani Kudya; Yambani Moyo Wanu wa Carb
Zina kusiyana ndi kutha kwa Usiku (ngati zichitika), muli ndi ntchito imodzi m'miyezi isanu ndi umodzi yoyamba: Sinthani chakudya chochepa chodya chanu kuti musakhale "zakudya" kuti mukhale "monga momwe mumadyera." Mukubwera bwanji ndi ntchitoyi? Kodi pali nkhanza zimene mukudya kuti zisamayende bwino? Kodi mumachita masewera olimbitsa thupi ndi friji yokhala ndi zakudya zotsika kwambiri? Kodi mukufunikira kuthana ndi anthu omwe sakuwathandiza? Kodi zakudya zanu ndi zokoma ? Dziwani zovuta zomwe mwapeza pakupanga kachakudya chamakono, kosangalatsa, komanso chopanda pake. Chenjezo: kuphika kungakhalepo mbali.
Zotsatira:
Gardner, Christopher, Alexandre Kiazand, Sofiya Alhassan, et al. "Kuyerekeza kwa Atkins, Zone, Ornish, ndi LEARN Diets for Change mu Kulemera Kwambiri ndi Zoopsa Zowonjezereka Pakati pa Akazi Ambiri Oposa Amunaopaopausal." Journal ya American Medical Association 297 (9): 969-77.
Kirshenbaum, DS et al. Kusinthana kwa kusintha kwa kulemera kwa kulemera: Chitsanzo chochokera kuchipatala. Thandizo lachikhalidwe 23 (4) 623-35 Autumn 1992.
Maclean, Heather M. Mapulogalamu a zakudya zokhudzana ndi kusamalira matenda a shuga. Social Science & Medicine, 32 (6): 689-696. 1991.
Shai, Iris, et al. "Kutaya Kwambiri Kwambiri Ndi Zakudya Zam'madzi, Mediterranean, kapena Zakudya Zochepa." The New England Journal of Medicine 359: 229-241.