Ndizosintha zonse zomwe zimachitika ku koleji, sizosadabwitsa kuti anthu ambiri akulemera. Ndipo phindu lolemera silimangokhudza zaka zanu zam'mawa. Phindu la kulemera kwake limakupangitsani kuti mukhale ndi mavuto omwe angakutsatireni mukakula .
Banja lathu lokhazikika likukhudza ife tonse, koma monga wophunzira, mukhoza kuchita zinthu kuti mukhale woyenera ndikupewa kupeza munthu watsopano 15.
Konzani, Konzani, ndi Kugonjetsa
Kupita ku koleji kumatanthauza kukhala woyang'anira moyo wanu, koma kumatanthauzanso kuthana ndi mayesero omwe angakupangitseni kulemera. Njira yabwino yogwiritsira ntchito izi ndi kuganizira zamtsogolo ndi kupanga ndondomeko yolimbana ndi misampha yofala kwambiri:
1. Kumwa
Kumwa mowa mwauchidakwa kumakhala vuto lalikulu ku sukulu za koleji kuzungulira dzikoli ndipo zingayambitse ubongo, kukumbukira, komanso imfa. Kumwa kwambiri kungayambitsenso chinthu china: Kulemera kwaphamvu. Mowa alibe mafuta, koma uli ndi makilogalamu - ma calories 7 pa gramu kusiyana ndi mapuloteni ndi carbs, omwe ali ndi makilogalamu 4 pa gramu. Onjezerani zina zowonjezera zambiri monga madzi, zosakaniza kapena shuga, ndipo ma calories akhoza kuyamba kuunjika. Pafupifupi 12 ounce iliyonse ya mowa ikhoza kukhala ndi makilogalamu pafupifupi 148, ngakhale mutakhala ndi mowa umodzi wokha usiku, ndiwo makilogalamu owonjezera pa sabata omwe mukuwonjezera pa zakudya zanu.
Izi zikutanthauza kupeza ndalama zoposa paundi pa mwezi.
Kukana Khalidwe
Kumwa mowa mopitirira muyeso kumabweretsa mavuto ochuluka, nthawi zambiri kwambiri kuposa kulemera. Choncho kupewa kumwa mowa kumapereka chitetezo chanu chokhalabe chokwanira ndi chitetezo. Ngati mukumwa, kuchepetsa ndizofunikira, ngakhale kuti zingakhale zovuta ndi maphwando osatha komanso kupanikizika kwakukulu kwakumwa mopitirira muyeso.
Mungathe kukhale kosavuta mwa kukhala ndi magalasi amodzi kapena awiri a madzi omwe mumamwa mowa mwauchidakwa, zomwe zidzakupangitsani kusungunuka ndi kuteteza kupewa chakudya chamadzulo. Zimathandizanso kupewa kumwa usiku uliwonse. Pulumutsani kumapeto kwa sabatala, ndipo mukakhala pa phwando, pewani nkhonya ya trashcan yomwe nthawi zambiri imakhala ndi Everclear, kapena mowa wambiri, womwe uli ndi mowa wambiri. Kumwa mowa mopitirira muyeso kumakhala zakudya zambiri.
2. Pizza
Palibe chochepetsanso kuposa kukumba pizza wofunda, wokondwa pakati pa nthawi ya usiku. Zoonadi, pizza si chinthu choipitsitsa chomwe mungasankhe kuti adye chakudya chamadzulo. Ngati mumasankha mapepala a veggie ndikupewa kudya kwambiri, mungathe kudya pizza - tchizi zimakwaniritsa zosowa zanu za mkaka, msuzi wa tomato / veggie zimakhutiritsa zofunikira za masamba anu, ndipo kutumphuka kumapereka zakudya kuchokera ku mkate ndi gulu la chakudya cha tirigu.
Kukana Khalidwe
Pizza amakhala mdani wanu 2 koloko m'mawa mutatha kale kudya . Kugona mochedwa nthawi zambiri kumatanthauza kudyetsa zambiri, ndipo usiku wamadzulo chakudya chokwanira chimakhala chosavuta. Ndibwino kuti mupange kukonzekera madzulo kumalo osungulumwa mwa kudya pang'ono patsiku.
Mudzadya pizza wanu kwambiri podziwa kuti simukuwonjezera ma calories ku zakudya zanu.
3. Zonse Mungathe Kudya!
Sindikudziwa za inu, koma chipinda chodyera ku yunivesite yanga chinapereka matani a chakudya chokwanira komanso ndalama zopanda malire. Ndinaphunzira njira yovuta kuti kubwerera kwa masekondi kunangowonjezera mwamsanga matumba ena. Pambuyo pa tsiku lalitali la makalasi osokonezeka maganizo, thupi lanu lidzayesa kukunyengererani kuti mudye chakudya chomwe chimapangitsa kuti mukhale osokonezeka.
Kukana Khalidwe
Choyamba, pitani ku MyPlate ya USDA kuti muzitsuka pazomwe mukudya kudya. Mfundo zina zosavuta ndizodzaza ndiwo zamasamba ndi zipatso ndikusankha mkate wambiri ndi pasitala.
Kudya zakudya zomwe zimakulungidwa kapena kuziwotcha m'malo mokazinga kapena kusungunuka zidzakuthandizani kupewa mafuta owonjezera. Kudya pang'onopang'ono ndikukoma kuluma kulikonse ndipo mudzaona kuti ndi kosavuta kupewa ulendo wachiwiri pansi pa pasta. O ndipo yang'anani kuvala saladi, komwe kungakhale ndi makilogalamu 150 pa kutumikira. Pano pali chitsanzo chabwino cha Chakudya Choyenera .
4. (Yawn) Mausiku Otsatira
Kulephera kugona kungathandizenso kuwonjezeka kwa kudya ndi kulemera. Pamene muli ogona, mumatha kubwereranso ku mitundu ya zakudya zomwe zimapezeka pokhapokha ndi makina oyamwa dollar. Ndizosapeweka kuti muzitha kuwona usiku, choncho mungatani kuti muchepetse kuwonongeka?
Kukana Khalidwe
Njira yokha yozungulira iyi ndiyo kuyesa momwe mungathere kuti mupeze ubwino, kugona kwabwino. Izi zingafunike kuti awononge maphwando usiku kapena kusintha ndondomeko yanu kuti muphunzirepo kale, koma zimatanthauzanso kuti thupi lanu lidzayenda bwino. Zimakuthandizani ngati mumakhala ndi zizoloŵezi zogona nthawi zonse monga kumagona ndikukwera nthawi imodzimodzi tsiku lililonse.
5. Palibe Kuchita Zochita
Kusukulu ya sekondale, mwina mwakhala nyenyezi ya timu ya timseŵera kapena mpira wotchuka wokwera mpira. Tsopano kuti muli ku koleji, mungapeze kuti ntchito zanu za tsiku ndi tsiku zimaphatikizapo kuyang'anitsitsa sopo yopanga sopo ndi kugubuduza pogwiritsa ntchito mulu wa grunge wokhala naye kuti mupatse chikwama chopuma cha chipsera cha mbatata. Ino si nthawi yosiya kuchita. Simusowa kuti muphunzitse marathon kapena chirichonse. Kupeza njira zosuntha tsiku lililonse kungathandize kuchotsa mapaundi owonjezera.
Kukana Khalidwe
Ngakhale mutakhala otanganidwa, mungathe kupeza nthawi yochita masewera olimbitsa thupi . Kuyenda kuchokera ku sukulu kupita ku sukulu kumakwaniritsa, monganso kuyendetsa masitepe. Koma muyeneranso kuyesa kuchita zolimbitsa thupi monga kuyendayenda kumudzi kapena kugunda masewero olimbitsa thupi. Masukulu ambiri ali ndi malo ena olimbitsa thupi (omwe amakhala omasuka kwa ophunzira) ndipo ena amapereka maphunziro aumwini. Musaiwale, kuphunzitsa mphamvu kungathandize kuchepetsa thupi lanu poonjezera minofu yambiri ya thupi. Ngati simukuwoneka kuti mukukweza malo anu ochita masewero olimbitsa thupi, simukusowa zipangizo zambiri kuti mutenge bwino. Yesani kugwiritsa ntchito izi mukhoza kuchipinda mu chipinda chanu cha dorm kapena nyumba yomwe mulibe zofunikira zochepa kapena zosayenera:
Kuti mumve zambiri zowonjezera, pitani Woyamba Woyamba ndipo mupeze mfundo zogwira ntchito komanso zogwirizana ndi malingaliro ogwira ntchito .
Chinyengo chokondwera ndi munthu watsopano chaka ndi chisakanizidwe cha kukonzekera, kulingalira, ndi chisangalalo. Ndiko kuyesa kuti mupite ku mapeto akuya, ndi chiyani ndi ufulu wonse woledzera womwe uli pafupi nawe. Koma, zomwe mukufuna kuyesetsa ndizokhazikika. Sangalalani, sangalalani ndi ufulu wanu, koma musankhe mwanzeru. Zimakhala zosavuta kuchita izi pamene mumayandikana ndi anzanu ofanana. Pezani bwenzi ndi anthu omwe sangakukakamizeni kuti mukhale ndi zakumwa zina chimodzi kapena chimodzi chokha cha pie ndipo mudzapeza kupewa mayesero omwe ndi osavuta.
> Zotsatira:
> Holm-Denoma JM, et al. "Wowonjezera Wachisanu ndi Chiwiri" ("Freshman Five" Pomwepo): Zowonetsera ndi Zowonjezeka Zowonjezera. Psychol yaumoyo. 2008 Jan; 27 (1 > Suppl): S3-9.9.
> Racette, Susan B., et al. Kusintha kwa kulemera kwa thupi, kuchita masewera olimbitsa thupi, ndi zitsanzo za zakudya pa Koleji Watsopano komanso Sophomore College. Journal ya American College Health 2005; 53: 245-251.