Kodi Ndingatani Kuti Ndikhale Wosangalala Ndi Wathanzi Pa Nthawi ya Tchuthi?

1 - Sungani ndi Kukhala Wathanzi

Maholide amatanthauza nthawi yabwino ndi achibale ndi abwenzi, zosangalatsa, kuseka ndi chimwemwe. Mwamwayi, adatchulidwanso nthawi yachisokonezo ndi kugula magetsi, mkwiyo wa pamsewu, komanso kukakamiza kuti zonse zikhale zangwiro. Kuopa kulemera kwa chakudya chosawonongeka kumayambitsanso nkhawa.

Tiyeni tonse titenge mpweya ndikutonthoza. Kusangalala ndi mayesero okoma ndi osangalatsa omwe timadziletsa tokha pachaka tikuyembekezera. Kodi maholide angakhale opanda chidutswa cha agogo a nkhumba? Kukhala ndi moyo woyenera sikukutanthauza kuti munthu alibe mwayi koma amakhala ndi maganizo abwino pankhani ya kudya. Kudya choyenera sikutanthauza ungwiro komanso sitiyenera kulemedwa ndi chakudya chifukwa chodya brownie.

Kusangalala ndi maholide kudzakhala kopindulitsa komanso kosavuta ngati titenga njira yowonjezereka. Pamene tikusonkhana pamodzi kuseka ndi kusangalala, pali njira zotsalira, zathanzi komanso zokondweretsa ndi zosankha zathu.

2 - Sungani Zakudya Zathanzi

Kusangalala ndi zochepa pa nthawi ya tchuthi sikudzasokoneza banki lanu labwino. Pitirizani kudya zakudya zodyerako nthawi zonse pakati pa zikhululukiro. Onetsetsani kuti firiji ndi firiji zili ndi zakudya zowonjezera zakudya monga zakudya zowonda, masamba, zipatso ndi mbewu zonse. Ngati mukudya bwino pa 90/10 (kulola 10% splurge), ganizirani kugwa mpaka 80/20 kapena 70/30 kwa masiku ochepa chabe mayesero a tchuthi omwe amatchulidwa. Kumbukirani kuti moyo wathanzi sungalephereke koma umakhala ndi zizoloŵezi zabwino.

Chidwi Chakudya Chakudyetsa:

Idye chakudya choyenera kapena chotukuka musanapite ku ntchito za tchuthi. Izi zidzathetsa njala ndi chiyeso chogwira ndi kuzungulira. Sangalalani ndi chakudya chimodzi kapena ziwiri zomwe mumazikonda kwambiri pa tchuthi ndikusuntha.

3 - Chigawo Chachigawo

Maholide amapereka zakudya zabwino kwambiri ndipo zidzakhala zofunikira kumamatira kukula kwa gawo panthawi ya chakudya. Yang'anani pa kanjedza yanu monga ndondomeko ya kuchuluka kwa chakudya choyika pa mbale yanu. Pamene mulipo, sankhani mbale yaing'ono kuti muwonetsetse kuti mukuwona kuti muli ndi miyeso yabwino.

Chidwi Chakudya Chakudyetsa:

Kudya kukula kwakukulu kwa gawo kudzakuthandizani kusunga makilogalamu mkati mwanu tsiku ndi tsiku. Kumbukirani zakudya zamagetsi pogwiritsa ntchito mphamvu zomwe zimakhudza kulemera.

4 - Pangani Zakudya Zathanzi Zathanzi

Chimodzi mwa zosangalatsa za tchuthi ndi kugula okondedwa athu. Palibe choipa kuposa kukhala ndi njala panthawiyi. Ino ndi nthawi yomwe timayesedwa kuti tipeze malo osungirako chakudya chapafupipafupi ndikuyika thumba lachikwama chokwanira. Zokoma kwambiri zimatsika koma tsopano kulakwa kwa kulakwitsa kwa zakudya ndiko kuwonongera zochitika zanu zogula. Kusadya chakudya choyenera sikuyenera kukhala patsogolo kuposa kugula mphatso. Maola a maulendo ogula maulendo ogula zakudya zowonongeka ndi kuswa.

Chidwi Chakudya Chakudyetsa:

Konzani holide kugula ndi thanzi labwino. Sungani zakudya zopatsa thanzi m'thumba lanu kapena jekete kuti muwononge njala. Malingaliro akuluakulu opangira chotupitsa timaphatikizapo masiketi a sangweji omwe anadzazidwa ndi mtedza wakuda ndi cranberries zouma kapena mipiringidzo yathanzi ndi zosakaniza zochepa.

5 - Pitirizani Kugwira Ntchito

Maholide akhoza kukhala otanganidwa ndi malonda owonjezera, kuphika ndi zosangalatsa zomwe zimapanga chipinda chochepa chazitali m'makalendala athu. Kusunga thupi lanu kudzakhala kofunika panthawiyi kuthandiza kuthandizira kuwonjezeka kwa caloric ndi kuchepetsa nkhawa. Gwiritsani ntchito holideyi monga cholimbikitsani pa ntchito yanu ndi masewera olimbitsa thupi nthawi yosasuntha, kubwezeretsani mabatire ndikupuma pang'ono.

Malangizo Othandiza Kulipira:

Sungani zochitika zanu pa kalendala ndipo musatseke. Sankhani nthawi yomwe sichikutsutsana ndi zochitika za tchuthi ngakhale kuti zikutanthauza kugona kale kuti mutsirizitse masewera olimbitsa thupi.

6 - Imwani Madzi Ambiri

Maholide amabweretsa vinyo komanso mizimu ndi madzi omwe amamwa nthawi zambiri amaiwalika. Ludzu lopambanitsa ndi kutaya madzi m'thupi kungakufooketseni. Kukhala ndi ludzu pamene mukugulanso kumakhala kovuta. Maholide chakudya amapezeka mchere wochuluka omwe amafunikira madzi owonjezera. Kusunga mphamvu ya electrolyte ndiyenso n'kofunika. Taganizirani za thupi la munthu ndi madzi opitirira 60% ndipo ichi chokhacho chiyenera kufotokoza zofunikira zathu zakuthupi kuti tisunge madzi.

Chidwi Chakudya Chakudya:

Bweretsani botolo la madzi ku zochitika za holide kapena pamene mumapita kukagula. Kumbukirani kumwa madzi kangapo pa zikondwerero za tchuthi kuti muchotse poizoni ndikupitiriza kukhala ndi thupi labwino kwambiri.

7 - Kuletsa Mowa Mwauchidakwa

Mowa ndi mbali yaikulu ya zikondwerero za tchuthi. Zikhoza kusangalatsidwa ndi kusunga mowa ku madzi osachepera ndi kumwa madzi pakati pa cocktails. Kumwa mowa si nthawi yosangalatsa komanso zotsatira zovuta zimakhala zosavuta ngati mowa wachepa kapena kuchotsa moyo wanu wathanzi. Mutha kukhala ndi mphamvu zoledzeretsa mowa mobwerezabwereza ndikuyendetsa malo osambira, ndipo nthawi yotsala yanu ili pa sofa kudya osakaniza mchere.

Chiphuphu Chakumwa Chakulide:

Khalani mowa mopitirira malire (osapitirira 2 zakumwa) kapena kupewa zonsezo palimodzi. Ogwiritsira ntchito mowa mwauchidakwa amamwa madzi okwana asanu ndi atatu a boizoni kuti athetse ndi poizoni kuchokera m'thupi.

8 - kuchepetsa nkhawa

Timakhala ndi nkhawa zokwanira pamoyo wathu wa tsiku ndi tsiku kuti tiwononge nyengo yathu ya tchuthi. Kupanikizika kumapangitsa kuti phokosolo limasulidwe ndipo limagwirizanitsidwa ndi kulemera. Mfundo iyi yokha iyenera kutitumizira ku matati osinkhasinkha ochita kupuma mokwanira kapena kumalo ochita masewera olimbitsa thupi kuti atulutse bwino. Kusunga holide yopanda mavuto kungakhale cholinga chathu. Kukumbukira chifukwa cha nyengoyo kumathandizira kusunga.

Chidwi Chotha Kupulumuka:

Musalole kupanikizika pa nthawi ya tchuthi ndipo muzindikire kuti ndi nthawi yoti banja lanu, abwenzi, ndi nthawi zabwino zikhalepo. Ikani zinthu zonse zamakono, gwiritsani masewera a masewera ndi kusangalala.

9 - Dzichepetseni Ena Amataya

Timakonda kukhala ovuta kwambiri pa ife eni ndi matupi athu, thupi lathu komanso zonse zomwe zimakhudza moyo wathu. Mukutsatira ndondomeko ya thupi , mumve bwino koma tsopano maholide akubweretsa chiwonongeko ndi mdima m'malo mokondwera. Malingaliro anu a holide amathamangira kuti mukhale olemera, kudyetsa-kudya ndi tsiku lirilonse malingaliro awo amakhala aakulu kwambiri. Gawo loyamba ndikulolera kupita kumaganizo ndi zoyembekeza zomwe palibe aliyense angakwanitse. Kukwanira kulibe ndipo kumangopita patsogolo pamene tikukhala ndi moyo wathanzi.

Chidwi Chotha Kupulumuka:

Dzichepetseni nokha tchuthi ndi mphatsoyi nokha kuti mulole kuti mukhale osangalala, muzisangalala ndi zina zomwe mukuchita, ndipo kumvetsetsa sikungakuchititseni kuti musayese.

_Zotsatira:

_{Nyuzipepala ya National Academy of Sports (NASM), HOLIDAY EATING: ALWAHOLI, OTHANDIZA, NDI ATSOGOLERI! OH MY! , Emily Bailey, 11/17/15}

_{Nyuzipepala ya National Academy of Sports Medicine (NASM), ZOTHANDIZA ZOTHANDIZA ZOTHANDIZA - GAWO 1, Fabio Comana MS, MA, NASM-CPT, CES, PES, 12/24/13}

_{Nyuzipepala ya National Academy of Sports (NASM), NJIRA ZOKUKHALA ZOKHUDZA ZINTHU ZOTSATIRA ZOYERA, Brian Sutton MS, MA, PES, CES, NASM-CPT, 12/12/13}