Njira 5 Zopangira Chakudya Chanu

Pezani zolinga zochepa zowononga kulemera kwa nthawi yaitali

Kodi mwayambitsa dongosolo latsopano la zakudya? Mwinamwake mukulimbana ndi pulogalamu yolemera yomwe ikuwoneka ikukukoka. Kaya mwakhala ndi zolinga zochepa zochepa zokhudzana ndi kulemera kwa thupi kapena kudzipereka kwa nthawi yaitali, pali njira zopangira zakudya zanu bwino. Ndipo uthenga wabwino ndikuti umatenga mphindi 20 zokha.

Kupangitsa Kulemera kwa Thupi Kumakwaniritsidwa

Kafukufuku wokhudzana ndi kulemera kwake watsimikizira kuti cholinga chake ndi chimodzi mwa zinthu zofunika kwambiri pakuchitapo kanthu kolemera.

Chifukwa chiyani? Chifukwa kukhala ndi zolinga zazing'ono zamadzulo kumapereka mapu a moyo wautali komanso ukhondo.

Mwachitsanzo, cholinga chanu cha nthawi yaitali chikhoza kukhala kutaya mapaundi 50. Kutaya kuchuluka kwa kulemera kwake kungakuthandizeni kukhala ndi thanzi labwino ndikusintha khalidwe lanu. Ndizosangalatsa! Koma ngati mutayalemera pang'onopang'ono, zingatenge miyezi 6 pachaka kuti mukwaniritse cholinga chanu. Ndi kovuta kukhalabe wokonzeka kwa nthawi yaitali.

Koma ngati mutakhala ndi zolinga zochepa zowononga zolemera, mudzakhala ndi zifukwa zokondwerera paulendo. Zing'onozing'ono zomwe zachitikazi zimakuthandizani kukulimbikitsani ndikukukumbutsani kuti mutha kufika kumapeto.

Ndiye mungatani kuti mukhale ndi zolinga zonse zolepheretsa kulemera kwa nthawi yaitali komanso zochepa? Dieters amene amatenga nthawi yoika cholinga cha SMART amakhala ochepa kwambiri. Ngati simukudziwa momwe mungakwaniritsire zolinga zolemetsa kapena kukhazikitsa ndondomeko yanu ya zakudya, gwiritsani ntchito mndandanda umenewu pogwiritsa ntchito kafukufuku waposachedwapa kuti mupange pulogalamu yomwe ikugwira ntchito.

Zomwe Mungachite Kuti Zakudya Zanu Zizigwira Ntchito Yabwino

1. Khalani ndi zolinga zanu zoperewera zolemera. Zolinga zomwe mukukhazikitsa ziyenera kukwaniritsa zosowa zanu, moyo wanu, ndi zochitika zanu. Osatengedwera ndi malonda okopa kwambiri pa mapulogalamu otchuka omwe sangathe kugwira ntchito . Kwa anthu ambiri, mapulogalamuwa sali abwino kapena othandiza.
   Kutaya makilogalamu 1-2 pa sabata kupyolera mu zakudya ndi masewero olimbitsa thupi kumaonedwa kuti ndi ololera. Koma mungasankhe kukhazikitsa cholinga chinanso. Ochita kafukufuku pa yunivesite ya Washington adapeza kuti nthawi zina dieters sakonda miyezo yowonongeka yowonongeka. Choncho sankhani ndondomeko ndikupanga zosintha mogwirizana ndi moyo wanu ndi zokonda zanu. Musanayambe kugwiritsa ntchito nthawi kapena ndalama dzifunseni mafunso ofunika pa zomwe mukuyembekeza kukwaniritsa. Pambuyo pake, kupanga ndalama zoonjezerazi kukuthandizani kuti mukhalebe pamtengowo ndi kuthana ndi mavuto omwe mumakhala nawo omwe mumakhala nawo.

1. Pezani thandizo la akatswiri. Zolinga zomwe zakhala zikuthandizidwa ndi katswiri zimakhala zopambana. Kafukufuku wina ku yunivesite ya California anapeza kuti pamene odwala anapatsidwa thandizo lokhazikitsa ndi kuyang'anira zolinga mu ofesi ya dokotala iwo anali opambana kwambiri pokwaniritsa zolingazo. Ndipo kafukufuku wofananawo wasonyeza kuti mitundu ina ya madokotala ingathandizenso.
   

   Posankha katswiri woti muzigwira nawo ntchito, yesetsani kupeza munthu yemwe angakhale nawo mbali pa nthawi ya kuchepa kwa zolemera. Mwanjira imeneyi akhoza kuthandizira kufufuza zomwe mukuchita komanso kupereka ndemanga. Pa chifukwa ichi, dokotala sangakhale nthawi zonse yabwino yopanga mgwirizano. Ganizirani ena omwe sapereka chithandizo. Izi zingaphatikizepo wophunzitsira, wolemba zakudya kapena wolemba zolemera. Ngati simukupeza katswiri wamaluso, ganizirani kulumikizana ndi ena pa intaneti.

2. Pezani zolinga zolemetsa zowonongeka. Malangizo awo ku machitidwe atsopano, American Council on Exercise amalimbikitsa kukhazikitsa zolinga zoyenerera. Izi zikutanthauza kuti mukamayambitsa ndondomeko yanu ya zakudya, mumasankha momwe mungayesere kupita patsogolo kwanu ndikuphatikizani izi monga gawo la ndondomeko yanu.
   
   Kudziyesa pamtunda ndi njira yosavuta yowonetsera kulemera kwa thupi ngati mutadziyesera bwino . Koma kumbukirani kuti pali njira zina zowunika kulemera kwanu. Zonse za BMI ndi miyezo ya mafuta ya thupi zimapereka njira zosiyanasiyana zowunika thupi lanu. BMI ndi yosavuta kuyeza ndipo imapereka chisonyezo chabwino cha momwe kulemera kwanu kumakhudzira thanzi lanu.

1. Lembani ndi kulemba zolinga zochepa komanso za nthawi yaitali. Mufukufuku wofalitsidwa wokhudzana ndi zolinga, ochita kafukufuku ku Great Britain adatsimikizira kuti zolinga zabwino ziyenera kukhala zofuna. Komano, American Council on Exercise imakumbutsa zochitika zatsopano zomwe zolinga zowononga zolemera ziyenera kukhala zopezeka. Ndiye kodi mumapanga bwanji cholinga chomwe chikuwoneka kuti n'chotheka komanso chovuta pa nthawi yomweyo?
   

   Yankho lake ndi kulemba zolinga ziwiri zomwe zimakhala zovuta komanso zochepa zomwe sizikhala zosavuta. Zolinga za nthawi yaying'ono zimakhala ngati miyala yopita ku cholinga chachikulu. Ku Great Britain kukafufuza, ofufuza anagogomezera kugwiritsa ntchito "njira zowonjezera zomwe zimapangitsa kupindula patsogolo" monga zofunika. Pofotokozera zolingazi zambiri zolepheretsa kulemera kwa thupi, mudzadzipereka kuti mupambane. Zolinga zikalembedwera, ziyikeni pamalo pomwe mumaziwona tsiku ndi tsiku kuti zikhale zikumbutso za kudzipereka kwanu.

1. Pangani zolinga zanu zolemetsa zolemera. Zolinga zimapindula kwambiri pamene tsiku lomaliza likugwiritsidwa ntchito. Nthawi zoterezi ziyenera kukhazikitsidwa pa zolinga zazing'ono komanso za nthawi yayitali ndipo zingakhale zikukumbutso kuti muyese kupita patsogolo pakukwaniritsira cholinga chanu.
   

   Kwa anthu ambiri, mawonekedwe a masiku asanu ndi awiri amagwira bwino ntchito zochepa. Izi zimapereka kuyamba mwatsopano mlungu uliwonse Lamlungu kapena Lolemba. Koma kumbukirani kuti muzisankha zolinga zanu mwapadera ndikugwiritsa ntchito nthawi yomwe ikukuthandizani.

Zolinga zikhoza kuwoneka ngati ntchito yazing'ono koma ingakhale chinthu chofunikira kwambiri kuti mupange ndondomeko ya zakudya. Pamene mukuyendetsa kuperewera kwa zolemera, zolinga zokonzedwa bwino zidzakuthandizani kukhalabe pamtundu. Ndipo pamene mwataya kulemera, luso lokhala ndi zolinga zabwino limabwera bwino panthawi yoyendetsa zolemera . Panthawi imeneyi, mudzapeza kuti kupitiriza kukhazikitsa ndi kukwaniritsa zolinga kudzakuthandizani kukhala ndi chidaliro chokwanira.

_Zotsatira:

_{Thomas Bodenheimer, Margaret A. Handley. "Cholinga cha kusintha kwa khalidwe pa chisamaliro chapadera: Lipoti la kufufuza ndi udindo." Maphunziro ndi uphungu wodwala August 2009, tsamba 174-180.}

_{Andrew K. MacLeod, Emma Coates ndi Jacquie Hetherton. "Kuwonjezera ubwino kupyolera mu kuphunzitsa malingaliro a zolinga ndi kukonzekera: zotsatira za kulowera mwachidule." Journal of Happiness Studies. Vesi 9, Nambala 2, 185-196.}

_{E Diane Playford, Richard Siegert, William Levack, Jennifer Freeman. "Makhalidwe ogwirizana ndi kutsutsana za cholinga chokonzekera: ndondomeko ya msonkhano." Kukonzekera Kwachipatala April 2009 vol. 23 no. 4 334-344.}

_{Darren A. DeWalt, Terry C. Davis, Andrea S. Wallace, Hilary K. Seligman, Betsy Bryant-Shilliday, Connie L. Arnold, Janet Freburger, Dean Schillinger. "Cholinga cha matenda a shuga kudziletsa: Kutenga mwanayo kuti apambane." Maphunziro ndi Uphungu Oleza Mtima Buku 77, Nkhani 2, November 2009, tsamba 218-223.}