Momwe njira yanu yachidule ingathe kukhalira mumsewu wautali kwambiri ku zolinga zanu za thanzi komanso zolimbitsa thupi
Pali zinthu zambiri m'moyo zomwe ndikuyembekeza kuchitika panthawi yomweyo. Ndikuyembekeza masamba a pa webusaiti kuti ayambe mumphindi, mwamuna wanga kuti azindikire zonse zomwe ndikupempha ndi tiketi yanga kuti andimvere. Ndikudziwa ... osati zenizeni.
Ambiri a ife timayandikira kuchita chimodzimodzi, ndi zoyembekeza zosatheka za kuchuluka kwa zomwe tiyenera kuchita ndi zomwe tidzatulukamo . Pamene tidziwa kuti zinthu siziri momwe ife tikufunira, nthawi zambiri timasiya kapena kuyesa njira yochepetsera.
Mwinamwake chakudya cha fad , mapiritsi kapena chida kuti potsiriza kukupezeni kumene mukufuna kupita. Ndi zosankha zonse kunja uko, ndi zosavuta kukhulupirira kuti pali chinachake kunja uko chomwe chingapangitse chinthu chotopa chophweka ichi, sichoncho? Mwatsoka, njira yothetsera kulemera imatha kukufikitsani kutali.
Njira Yoperekera Kuchiritsa Kuwonongeka
Kodi njira yofulumira kwambiri yochepera thupi ndi iti? Funsani funsoli ndipo mutha kupeza mayankho osiyanasiyana, malinga ndi omwe mumapempha. Katswiri wathanzi, monga ine, anganene kuti palibe njira yabwino yothetsera kulemera mwamsanga pokhapokha mutakhala pansi pa chisamaliro cha dokotala.
Funsani mnzanu kapena wogwira naye ntchito ndipo akhoza kunena kuti muyenera kudumpha zakudya zingapo ndikuyamba kuwonetsa mchira wanu. Wina anganene kuti adzipepesa njala kapena ayambe kudya zakudya zamadzimadzi, mwinamwake kutenga mapiritsi odyetsa. Kaya yankho lake ndi lotani, ambiri angakhale pansi pa mndandanda wa mafupomu kapena, mukutanthauzira kwanga, njira yolemetsa yomwe siikhalitsa nthawi yaitali.
Zina zomwe zimawombera zingakhalepo:
- Mapiritsi odyetsa, mafuta owonjezera mavitamini, laxatives
- Fad zakudya kapena zakudya zotsika kwambiri
- Kudya chakudya kapena kusadya konse
- Zida zolimbitsa thupi kapena mapulogalamu omwe amapereka zotsatira zodabwitsa pa ntchito yaying'ono (mwachitsanzo, ntchito za mphindi zisanu ndi imodzi kapena makina ab, etc.)
Ambiri aife mwinamwake tinayesa chinthu chimodzi kuchokera mndandandawu kuti tipewe mafuta oumawo.
Koma chimachitika ndi chiyani mukatsatira njira yotsatila? Mutaya thupi, pewani zakudya kapena muyambe kudya komanso mutha kulemera kwambiri. Choncho, ngakhale kuti zofupika sizikhala zoyipa kapena zoopsa nthawi zonse, ngati mumaziyesera mobwerezabwereza mukhoza kutherapo kusiyana ndi momwe munayambira - mapaundi angapo olemera komanso masabata pang'ono kapena miyezi ingapo kuti musabwererenso.
Njira ziwiri Zowononga Kutaya
Zomwe ndikukumana nazo, pali njira ziwiri zowonongeka: Pali njira yowonjezera yomwe imaphatikizapo zinthu ngati mapiritsi, zakudya, zamagetsi, ndi zina zotero. Kenako pali msewu wautali, umene umaphatikizapo kusintha kwa moyo monga kuchita masewera olimbitsa thupi komanso zakudya zabwino . Ndikukhulupirira kuti anthu ambiri amadziwa kale njira yabwino kwambiri yochitira. Tidziwa ntchito zamtunda wautali ... yang'anani pa National Registry Registry Registry, yomwe yaphunzira kulemera kwanthawi yaitali kwa anthu oposa 5,000. Anthu onsewa adapeza zinsinsi zothandizira kulemera kolemera ndipo palibe limodzi la mapiritsi kapena zakudya zinazake.
Ngakhale kuti tikudziwa kuti zofupika izi sizigwira ntchito, timakakamizidwa kuyesa ... mwinamwake chifukwa chakuti njira zina sizimapereka zotsatira zambiri zovuta. Taganizani za izo. Kupanga kusintha kwa moyo ndikovuta, pang'onopang'ono.
Palibe kusintha kwakukulu, palibe kusintha kwakukulu komwe kumatipangitsa ife kumverera ngati tikukwaniritsa chinthu china ... kusintha pang'ono, tsiku ndi tsiku kuti pamene mutengedwera panthawi yowonjezerapo kuwonjezera pa moyo wabwino.
Kotero, ndi njira iti yomwe mumasankha pakupeza thanzi labwino? Kuyang'ana njira izi zingakuthandizeni kuphunzira zambiri za inu nokha ndikuyendetseni njira yoyenera.
Shortcut = Sewero ndi Chisangalalo
Zofupikitsa ndi zosangalatsa, sichoncho? Amapereka kusintha kwakukulu, komwe kumabweretsa zotsatira zowopsya. Timakonda kuona zotsatira zowoneka, sichoncho?
Zimakhala zokondweretsa (poyamba poyamba) kusintha moyo wanu tsiku lonse ... zimakupangitsani kumva ngati mukuchita chinachake pamene mukusintha chinthu chimodzi kapena ziwiri (monga momwe zimakhalira kusintha) sizikumverera ngati zambiri pokwaniritsa. Kulemera kwake kawirikawiri kumakhala kochititsa chidwi komanso kokondweretsa komanso kuyambira pamene zakudya zambiri zimatha kudula makilogalamu anu mozama kuposa momwe mwakhala mukudyera. Chinthu china chotsatira pafupipafupi monga zakudya kapena kudya chakudya ndikuti nthawi zambiri mumamva njala nthawi zambiri. Kwa ambiri a ife, kukhala ndi njala pafupifupi kumawoneka ngati cholinga mwaokha patatha zaka zambiri ndikukhulupirira kuti kudya ndi kolakwika.
Zovuta?
Kotero, kodi muyenera kuyembekezera chiyani ndi njirayi? Mwinamwake, kutayika mwamphamvu mwamsanga ndi kumverera kwakanthawi kochita. Mukudziwa zomwe muyenera kuyembekezera? Kuzilandira.
Pano pali chinachake chomwe chingakupangitseni kuti mukhale bwino: Zakudya sizigwira ntchito . Dr. Len Kravitz, katswiri wochita masewera olimbitsa thupi, adafufuza kafukufuku asanu ndi anayi wofufuza zomwe zimachitika pazomwe timadya. Nazi zomwe adazipeza:
- Amayi omwe adadya, BMR inachepetsedwa kufika 20 peresenti, komanso yowonjezera zakudya zowonjezera kwambiri
- Panali phindu lolemera la 0-5 makilogalamu (0-11 lbs)
- Azimayi omwe ali ndi maphunzirowa adayamba kupweteka kwambiri atatha kudya zakudyazo, akupeza zolemetsa zambiri
Moyo Wosinthika = Kutengera.
Kulimbitsa. Ngakhale mawuwo amawoneka okwiya, sichoncho? Zilibe zosangalatsa kwambiri za njira yochepa ... palibe kusintha kwakukulu kotipangitse ndipo palibe zotsatira zowopsa. Chinthu chokhudzana ndi moyo wathanzi ndikuti ndizokhazikika. Simumangokhalira kuchita zinthu zonyansa kapena kusiya zonyansa zonse, mumangokonzekera bwino ndikuyesera kusankha bwino nthawi zambiri. Izi sizikumveka zoipa kwambiri ... kotero bwanji sitizichita izo?
Zovuta?
Mawu atatu: Kutsika pang'ono. Chinthu chokhudza kusintha kwa moyo ndikuti ndikumverera bwino kusiyana ndi kuyang'ana bwino. Ngati mutasintha pang'ono, zingatenge masabata, miyezi kapena zaka kuti muwone kusintha kwakukulu ndipo sizosangalatsa, kodi? Ugh. Ingoyang'anani kuti sizingasunthike patatha milungu ingapo pamene mukuyamba kuchita masewero olimbitsa thupi ndikupanga kusintha pang'ono pa zakudya zanu.
Ndi njira imeneyi zingamve ngati palibe chomwe chikuchitika, ngakhale kusintha kulikuchitika. Mukulenga zizoloŵezi zathanzi, kupanga mphamvu zambiri, kugona bwino ndikukhala ndi kukhutira ndi kusintha kumeneku. Kwa anthu ena, kusintha kumeneku sikuli pa radar chifukwa kulemera kwatenga malo apakatikati, ngakhale pali matani a ubwino wathanzi .
Mphindi = Mayankho Opanda
Ndikutsimikiza kuti chinthu chimodzi chomwe timakondwera potsata zakudya kapena zochepetsera zina ndizoti palibe chodziwikiratu. Munthu wina wabwino amadziwa zomwe timayenera kudya tsiku ndi tsiku kapena ntchito yomwe timayenera kuchita. Kodi si zabwino kuti tisadzifunire tokha?
Zovuta?
Vuto, ndithudi, ndikuti mapulogalamu awa apangidwa kwa anthu ambiri ndipo nthawi zonse sangagwirizane ndi zosowa zanu. Nanga bwanji ngati pulogalamu yomwe mukutsatira ikuphatikizapo zipangizo zomwe mulibe kapena ntchito zomwe zili zovuta kapena zosavuta? Bwanji ngati mukutsatira zakudya zomwe zanyamula zakudya zomwe mumadana nazo? Kapena mukufuna zambiri kuphika ndi kugula zakudya kuposa nthawi? Pafupifupi chakudya chirichonse chidzakhala ndi chinthu chimodzi (ndipo mwina chochuluka) chomwe sichidzagwira ntchito ndi momwe mukukhalira, kudya ndi kugula.
Moyo Wosintha = Palibe Mayankho Osavuta
Munthu wosintha moyo sangapeze mayankho omveka. Mmalo mwake, iye ayenera kupeza mayankho akeeni poyesera zinthu zosiyana. Kodi adziwone bwanji zomwe amakonda komanso zomwe zikugwirizana ndi zolinga zake ndi ndondomeko yake? Chofunika kwambiri ndi kuzindikira pomwe zomwe mukuchita sizikugwira ntchito ndipo muyenera kuyesa chinthu china.
Zovuta?
N'zovuta kudzipatsa chilolezo kuti mutenge nthawi kuti muphunzire chinachake, makamaka mukafuna zotsatira pakalipano. Zingatenge nthawi kuti muzindikire zomwe mumakonda, zomwe mumachita komanso zomwe zingagwire ntchito panthawi yanu. Ambiri aife tiri oleza mtima kuti tikwaniritse zolinga zathu, sitifuna kutaya nthawi yomwe tingayese kuyesa zinthu zosiyanasiyana ... bwanji ngati sizigwira ntchito? Pamene mukupanga moyo kusintha, nthawi zambiri mumakhala nokha. Zoonadi inu mukhoza kuwerenga mabuku ndi magazini, kupeza malangizo kwa abwenzi kapena akatswiri pa zomwe mungachite. Koma, pamapeto pake, ndiwe amene ayenera kulingalira momwe mungasinthire kudya ndi momwe mungasunthire thupi lanu.
Mukuyenera kudalira nokha ndipo ndizo zambiri zomwe ife sitimasuka kuchita pokhudzana ndi thanzi labwino.
Chodule = Chikhululukiro Chosiya
Chifukwa china chimene enafe timakhala ngati zidule ndikuti amatipatsa chifukwa chokhala ndi moyo momwe timafunira. Zofupikitsa zambiri sizingatheke kuti muzitsatira kwanthawizonse, potsiriza mutasiya kapena kusiya, pafupifupi ngati chilolezo chobwerera ku moyo wosayenera. Ndipotu, mwachiwonekere simungadalire kuti mutengere zakudya zazikuluzikulu ... payenera kukhala chinachake cholakwika ndi inu, ndiye bwanji mukuvutika?
Zovuta?
Si inu, ndiyo njira yothetsera. Ngati simungathe kutsatira chinthu chifukwa chakuti ndi chovuta kwambiri, chovuta, chovuta kapena chophweka, ndi bwino kutenga zomwe zimagwira ntchito ndikusiya zina. Izi zikutanthauza, ndithudi, kuti simungabwererenso momwe munalili kale, koma kuti mupitirize kugwira ntchito ndi kusintha. Zingamveke zophweka kuti titsatire zizolowezi zakale zomwe takhala nazo nthawi zonse m'malo molepheretsa kukhala maso, kudzipereka, ndi mphamvu zofunikira kusintha.
Moyo Wosintha = Osatha Kutha Kuwona
Nthawi zambiri chakudya chimatha. Kusintha kwa moyo ndi kosatha. Simangopanga zosankha zathanzi kufikira mutakhala wolemera ... mumakhala mukuzipanga moyo wanu wonse, zomwe zikutanthawuza kusankha zosintha zomwe mukuganiza kuti mukutsatira kwa nthawi yaitali. Ndicho chifukwa chake kusintha kwa moyo ndi kochepa - kuchotsa Coke pano ndi kupereka ndalama kumeneko, kupeza maulendo owonjezera kapena kutseka TV usiku umodzi pa sabata.
Kupanga kusintha kwakukulu kumakhala kosavuta ngati kupereka nsembe zomwe timasangalala chifukwa sitikupatsani kanthu, timangopatsa malo ena, zosankha zabwino.
Zovuta?
Mwachiwonekere, podziwa kuti muyenera kupitiriza kusankha zinthu zathanzi tsiku ndi tsiku, kwanthawizonse zingamveke ngati buluu weniweni. Koma, ndizofanana ndi kusakaniza mano anu ... muyenera kupitiriza kuchita tsiku ndi tsiku kuti lizigwira ntchito. Ndipo chinthu chabwino chokhudza kusintha kwa moyo ndi chakuti mungathe kukonza indulgences yanu kuti mukhale osangalala popanda kumva kuti muli ndi mlandu waukulu.
Chodule = Kukhala M'dziko Lokongola
Ndi zakudya kapena zidule zina, simukuyenera kuganizira momwe mukuwonekera kapena kumverera tsopano chifukwa nthawi zonse mumagwira ntchito mtsogolo muno. Mwamsanga mutangoyamba kulowa mu jeans kapena kupeza chikondi chimenecho chitatha, ndiye kuti mutha kukhala osangalala. Zotsatira zake, mungathe kunyalanyaza momwe mulili pakali pano ndipo, sindikudziwa za inu, koma kukana ndi njira yabwino yopezera zenizeni zomwe sindimakonda.
Zovuta?
Zingakhale zosangalatsa kuganizira za tsogolo lanu lokongola, koma kukhala ndi tsogolo labwino lomwe simungabwere kudzathetsa zowonongeka zomwe muli nazo pakalipano. Mosasamala kanthu za munthu yemwe iwe ungakhalepo, iwe ukadakali iwe pakali pano ndipo izo sizidzasintha ... osachepera nthawi iliyonse posachedwa.
Kodi moyo sukanakhala wosangalatsa ngati mutapeza njira yodziwira kuti ndinu ndani pakalipano, zolakwika ndi zonse? Ndicho chimene mumagwira pamene mukutsatira kusintha kwa moyo wanu.
Moyo Wosintha = Kukhala Pano
Chinthu china chokhudza kusintha kwa moyo ndi ichi: Chimafuna kuvomereza kwina kwa komwe iwe uli pakali pano, mosasamala komwe kuli. Zimatanthauza kuyang'ana nokha, kuyang'ana kumene mukukhala pakalipano, zabwino ndi zoipa, ndikupeza njira yodzikhalira nokha pamene mukukonzekera. Ngati muli olemera kwambiri, zikutanthauza kuti mungafunikire kugula zovala zomwe zikukukhudzani tsopano, ngakhale mukukonzekera kuti mutayike m'tsogolo. Zimatanthawuzira kuganizira za zonse, osati zigawo zomwe simukuzikonda. Musati dikirani kuti mupeze chovala chatsopano kapena kudula tsitsi lanu kapena kufunsa wina pa tsiku ... pakuchita zinthu izi tsopano, mukuchita chinthu chomwe timachitcha kukhala moyo ndipo ndibwino kuti tikhale ndi moyo, ngakhale simukukhala kukula 'kwangwiro'.
Zovuta?
Mwachiwonetsero, kudziyang'ana tokha pagalasi tsiku lililonse kungakhale kovuta, makamaka ngati tiwona zolakwa. Kukhalapo kumatanthawuza kuvomereza chowonadi m'malo moganizira zam'tsogolo, bwino. Kukhulupirira kuti mumakhala bwino tsopano, mofanana ndi momwe mulili, ndi kovuta ndipo zimatengera ntchito kuti mugonjetse malingaliro oipawo.
Nthawi zambiri zimawoneka zosavuta kutsatira ndondomeko yakale ya kuganiza chifukwa, ngati tilola kuti tipeze malingaliro omwewo, tidzasiya chiyani?
Kodi ndidi njira yochepetsera?
Kulemera kwa kulemera monga mbali zina za moyo, zofupika nthawi zonse zimathera kuwonjezeranso mtunda pakati pa inu ndi cholinga chanu. Ganizirani za woyendayenda amene, atatopa, ayang'ana pamwamba pa phiri ndikuganiza, chifukwa chiyani ndikungogwiritsa ntchito nthawi yonseyi panthawi yomwe ndingathe kupita mofulumira? Tsopano, ganizirani za woyendetsa wodutsako, pangopita kumtunda pokha podziwa kuti njirayo ilibe malo omwe angapezeke ndipo nsongayo ndi yopanda kupezeka mwa njira yomwe iye wasankha.
Kodi ndi nthawi yochuluka bwanji yomwe angagwiritse ntchito kubwereranso ndi kuyamba pomwepo? Kapena mwinamwake watayika, sangapeze njirayo tsopano ndipo ayenera kukhala ndi kuyembekezera kuti wina amupeze. Kapena, mwinamwake iye sangawapange iwo pamwamba tsopano chifukwa akufika mdima.
Ndiye, ndi nthawi yochuluka yotani yomwe mumayipeza pa zakudya zomwe sizigwira ntchito? Kapena mapulogalamu olimbitsa thupi omwe ndi ovuta kwambiri , mumatentha patapita miyezi ingapo? Kodi zingakugulitseni bwanji kuti muchepetse ndikutenga nthawi yanu ndi njirayi? Kodi mungapeze kutalika bwanji ngati mutapanga zakudya zing'onozing'ono tsiku ndi tsiku, mwawonjezera kuchita masewera olimbitsa thupi pa moyo wanu? Kodi kulemera kwako kungakhale pang'onopang'ono? Mosakayikira za izo. Aliyense amene wataya kulemera (popanda opaleshoni) ndi kusunga kuti kulemera kwake kungakuuzeni kuti zinatenga zaka kuti zifike kumene iwo ali tsopano. Kodi ndinu wokonzeka kudzipereka nokha - thupi lanu, umoyo wanu ndi umoyo wanu - nthawi imeneyo?
Zida
Klem ML, Wing RR, McGuire MT, Hempho HM, Hill JO. Kafukufuku wofotokoza za anthu omwe amapindula ndi kusamalira kwa nthawi yaitali kwa kuchepa kwa thupi. Am J Clin Nutr. 1997 Aug; 66 (2): 239-46
Kravitz, Len ndi Kinucan, Paige. Mikangano mu Metabolism. University of New Mexico. Inabwezeredwa pa March 22, 2006.