Zochitika Zanthawi Zonse za Moyo ndi Kulemera kwa Kulemera

Zilibe kanthu kuti muli ndi zaka zingati - ngati nthawi zonse mumadya makilogalamu ambiri kuposa momwe mumayaka, mutha kulemera. Koma pali nthawi zina pamoyo wanu pamene kuthekera kwa kulemera kosafunika sikukukwera. Tiyeni tiyambe ndi masiku a koleji:

Kuchulukitsa Kuchokera kwa Wosuntha 15

College ndi nthawi yokondweretsa achinyamata, komanso nthawi yomwe anthu amakonda kulemera.

Kafukufuku wochokera ku yunivesite ya Cornell inasonyeza kuti anthu ambiri atsopano adapeza mapaundi oposa khumi pa masabata 12 oyambirira.

Kwa anthu ambiri atsopano, kuyesayesa kuti azidya zakudya zopanda pake komanso kugawanika pazipinda zodyera kumabweretsa phindu lolemera. Chifukwa china cha munthu watsopano khumi ndi zisanu ndi zisanu ndi ziwiri zimachepetsanso zochitika zathupi ndikuphatikiza nthawi yophunzira ndi nthawi yowonongeka.

Malangizo Omwe Angapewe Watsopanoyo 15

• Yang'anirani kukula kwa gawo lanu mu hotela. Sankhani saladi, masamba obiriwira, zakudya zowonda, ndi mkate wonse wa tirigu. Lembani zozizira za ku French, ma sodas a shuga , zamchere ndi zakudya zokazinga.
• Sungani zakudya zopangira thanzi . Musagule matumba akuluakulu a mazira a mbatata, tchizi, ndi tchizi. Ngati muli ndi firiji, mutha kusunga masamba ndi kuthira.
• Sankhani zoperekera tirigu, mpunga wa mpunga, mtedza, zipatso zatsopano, ndi zipatso zouma . Ngati mukufuna calorie yapamwamba, kusowa zakudya zopanda thanzi, mugule mu matumba amodzi omwe mumatumikira kuti muthe kuyendetsa kolera yanu.

• Khalani ndi zakumwa zabwino. Zakudya za sugary zilibe phindu linalake kupatula ma calories omwe angawonjezere mwamsanga. Imwani magalasi angapo a madzi pakati pa chakudya mmalo mwake.
• Pezani masewera olimbitsa thupi. Ndikudziwa kuti nthawi yophunzira ndi yofunika, koma muyenera kukhala okhudzidwa. Simukusowa kupita ku masewera olimbitsa thupi kapena kuchita chilichonse chovuta kwambiri.

• Kuyenda kwa osachepera 30 minutes masiku asanu pa sabata ndi njira yophweka yokhala yogwira ntchito ndikuwotcha mafuta owonjezera.

Kukhala Pamodzi ndi Kupeza Kunenepa Pamodzi

Gawo lotsatira limene nthawi zambiri limabweretsa kuwonjezerapo kulemera ndi pamene mukwatira kapena mukalowa ndi mnzanuyo. Ngakhale anthu okwatirana amakhala ndi thanzi labwino kuposa anthu osakwatira, palinso chizoloŵezi cholemera.

Nchifukwa chiyani izi zimachitika? Zitha kukhala chifukwa cha kuchepetsa kuchita masewera olimbitsa thupi chifukwa ndikuyesa kukhala pakhomo ndikukwera pabedi ndi galasi la vinyo wabwino. Komanso, pamene anthu ena amapeza wokondedwa wawo, sangathenso kumva kufunika kochepetsetsa kulemera kwawo. Chifukwa china chikhoza kukhala chifukwa cha chikhumbo chosamalirana wina ndi mzake ndikudya zakudya zotonthoza pamodzi.

Zokuthandizani Kupewa Kulemera Kupeza Pambuyo pa Ukwati / Kusuntha Pamodzi

• Tulukani pabedi. Gwiritsani ntchito nthawi yochita zinthu zakuthupi zomwe mungasangalale palimodzi. Mukhonza kuganizira kuti mutenge nawo gulu limodzi la thanzi kapena kudzipereka kuti muziyenda kapena kuthamanga kwa mphindi 30 masiku asanu pa sabata.
• Sankhani zakudya zowonongeka, ndipo muziwona kukula kwa gawo lanu pa nthawi ya chakudya. Kutumikira saladi yaikulu monga chakudya nthawi zingapo pa sabata ndikupewa zakudya zokazinga ndi zamchere zowonjezera.

• Limbikanani wina ndi mzake m'mawu okoma ndi kupsompsona m'malo mwa zophika ndi zakudya zabwino.
• Tengani kalasi limodzi ndikuphika chakudya chokoma komanso chokoma kunyumba. Kugawana kuphika ndi kukonza chakudya kwa awiri kudzakuthandizani kuti muzikondana.

Kulemera kwa Kulemera ndi Kudya kwa Awiri

Kulemera kwa pathupi pa nthawi ya mimba ndi yachilendo, ndipo zingatenge zoposa chaka kuchokera pamene mwana wanu akubadwa kuti ataya zolemera zonsezi. Sikovuta nthawi zonse, ngakhale. Ngati miyambo yanu idasintha pakatha miyezi isanu ndi iwiri yoyembekezera, muyenera kuwasintha kuti mubwerere kulemera kwanu.

Malangizo Othandizira Kulemera Kwambiri Pakakhala Mimba

• Amayi amene amamwa amayamba kuchepa mofulumira kuposa amayi omwe sali.

• Kuchita masewera olimbitsa thupi n'kofunikira kuti mupeze kachilombo ka msinkhu wa mwana.
• Sankhani zakudya zopatsa thanzi monga zipatso, ndiwo zamasamba, nyama zowonda, mbewu zonse ndi nyemba kuti mupeze zakudya zomwe mukufunikira.
• Khalani kutali ndi zakudya zopanda zakudya komanso zakudya zopatsa thanzi. Kumbukirani kuti mudzakhala chitsanzo chabwino cha kudya mwana wanu.
• Musamayembekezere kwambiri mofulumira kwambiri. Supermodel akhoza kubereka ndi kubwerera mu bikini mwezi umodzi kapena awiri, koma ambiri a ife timatenga nthawi yaitali.
• Zitha kutenga chaka chimodzi kuti mutaya thupi lochepa, choncho muzisangalala komanso musataye mtima.

Kulemera kwa Zisitomala Kupeza

Nthawi ya tchuthi ndi nthawi yotsatira pamene timakonda kulemera - ndi nthawi yovala paundi kapena awiri. Izi zingaoneke ngati zambiri, koma zikuwonjezeka pazaka zambiri.

Anthu ambiri amadzipereka okha ndi zolinga zabwino zopanga zisankho za Chaka Chatsopano, koma bwanji osayambira mutu mu January ndikukhala wathanzi pa maholide?

Malangizo Oti Pewani Kulipira Kwambiri Kwambiri

• Idyani zakudya zopatsa thanzi komanso zathanzi musanapite ku maphwando a phwando kuti musadye kwambiri mukatha kufika.
• Osayendayenda patebulo la buffet komwe masewera ndi fungo la zokoma zimayesayesa kwambiri.
• Sungani pulogalamu yanu yochita masewero. Ngati mukuchita zinthu zingapo, mungakonde kuwonjezera nthawi yopuma nthawi yanu kuti muwothe mafuta owonjezera.
• Pewani kumwa mowa. Mowa uli ndi makina owonjezereka omwe simukusowa, ndipo zochuluka zingathe kuchepetsa thiamin ndi folate m'thupi lanu.
• Ngati mwatsimikiza mtima kutero, onetsetsani kuti mumamwa madzi ambiri pakati pa zakumwa zazikulu.
• Perekani chakudya chopatsa thanzi pa chakudya cha holide. Zipatso ndi zipatso zobiriwira ndi zokondweretsa, zokoma komanso zathanzi.
• Osati kutsanulira pa sauces ndi gravies zina. Sungani magawo anu a mchere pang'ono.

Kulemera Kwambiri Pakati pa Zaka Zakale

Ukalamba umayamba zaka 41, ndipo ukhoza kukhala nthawi yosangalatsa. Ana ali okalamba ndipo mwinanso ngakhale kunja kwa nyumba. Ntchito zanu ndi zolinga zanu zikugwirizanitsidwa, ndipo moyo (ndi zochitika zathupi) zingayambe kuchepetsako pang'ono.

Kuyenda pang'ono pang'onopang'ono kungakhale kokoma, koma ino si nthawi yochepetsera ntchito yanu. Musayambe kudya zakudya zambiri zopanda thanzi tsopano, mwina. Kunenepa kwambiri m'zaka zapakatikati kumayambitsa matenda aakulu monga matenda a mtima, shuga, ndi dementia mtsogolo.

Ngati ndinu olemera kwambiri kapena ochepa kwambiri, ino ndi nthawi yochepetsetsa chifukwa moyo wanu wonse umadalira.

Zomwe Mungapewere Kulemera Kupeza Pakati pa Middle Age

• Pitirizani kugwira ntchito mwakhama. Kuchita masewera olimbitsa thupi kumangotentha zokhazokha koma kumateteza minofu. Minofu yanu yaikulu, mafuta owonjezera omwe mumayaka.
• Ngati muli olemera kwambiri kapena ochepa kwambiri, ndi nthawi yoti mukhale wolemera kwambiri. Gwiritsani ntchito diary chakudya kuti muwone chakudya chanu.
• Ngati simukudziwa kuti mungadye bwanji, lankhulani ndi munthu wodya zakudya kapena wodyetsa zakudya .
• Tsopano kuti anawo apita mungathe kudzipeza mukudya m'malesitanti nthawi zambiri. Anthu omwe amadya nthawi zambiri m'malesitilanti amakhala ndi chizoloŵezi chokhala ndi vuto lolemera.
• Yang'anirani kukula kwa gawo lanu ndi kupanga zosankha zabwino. Gawani chakudya chanu kapena mutenge hafu ya iwo kunyumba kwanu.
• Pitirizani kusankha zakudya zopatsa thanzi:
  • Idyani zipatso zosanu ndi zamasamba tsiku lililonse.
  • Idyani nsomba ndi nyama zowonda.
  • Sungani mtedza wathanzi monga amondi ndi walnuts.
  • Sankhani mbewu zonse. Pewani zakudya zowonjezera mafuta, zakudya zokazinga, zakudya zopatsa shuga komanso musamadye zakudya zopanda thanzi.

Kusuta kwa nthawi ndi Kulemera Kupeza

Kusuta nthawi ndi nthawi yosintha, mthupi komanso m'maganizo ndipo akazi ambiri amavutika ndi kulemera panthawiyi. Kuchita masewera olimbitsa thupi n'kofunikira tsopano; Muyenera kukhala otetezeka kuti mukhale ndi thanzi labwino komanso kuti mafupa anu akhale olimba. Sankhani zakudya zowonjezera monga soy, broccoli, ndi kolifulawa - zingathandize kuchepetsa chiopsezo cha khansa ya m'mawere. Kulemera kwathanzi kudzathandizanso kuchepetsa ngozi ya mtima ndi matenda a shuga.

Zomwe Mungapewe Kupeza Kulemera kwa Minofu

• Monga nthawi zonse, sankhani zakudya zowonongeka ndi kuwona magawo anu.
• Mudzafuna zosakaniza zochepa mukamakalamba . Ngati simukuchepetsa kuchepetsa kalori yanu kapena kuonjezera ntchito zanu, mutha kulemera.
• Zakudya zina zimasintha ndi zakudya zowonjezera zakudya zingakupatseni mpumulo ku vuto la menopausal.
• Yonjezerani zipatso zanu ndi ndiwo zamasamba ndikuganiza za kudya zakudya zowonjezera monga soy, clover wofiira, vitamini B-6, vitamini E , ndi omega-3 fatty acids.
• Ndili ndi malangizo oti ndizolowere kudya ndi mano.
• Calcium yowonjezera vitamini D ingathandize kuti mafupa anu akhale ndi thanzi labwino. Muyenera kuyamba kumwa mankhwala a calcium musanafike kusamba.

Malangizo onsewa kuti muteteze kulemera ndi othandiza pa msinkhu uliwonse ndi gawo lirilonse la moyo wanu. Ngati mutatsatira zonsezi, mukhoza kukhala wathanzi, wokondwa komanso wathanzi.

_Zotsatira:

_{Gonzalez A, White E, Kristal A, Littman A. "Kufuna kwa Calcium ndi Kusintha kwa Zaka Zaka 10 kwa Achikulire Okalamba." Journal of Academy of Food and Dietrotics, Volume 106, Issue 7, masamba 1066-1073. http://www.andjrnl.org/article/S0002-8223(06)00872-8/chidule.}

_{Levitsky DA, Halbmaier CA, Mrdjenovic G. "Kupindula kwaumunthu watsopano: chitsanzo cha kuphunzira za mliri wa kunenepa kwambiri." Int J Obes Relat Metab Disord. 2004 Nov; 28 (11): 1435-42. http://www.nature.com/ijo/journal/v28/n11/abs/0802776a.html.}

_{McCrory MA, Fuss PJ, Hays NP, Vinken AG, Greenberg AS, Roberts SB. "Kudya kwambiri ku America: mgwirizano pakati pa odyera zakudya ndi mafuta a thupi mu abambo akuluakulu ndi amayi a zaka zapakati pa 19 mpaka 80." Obes Res. 1999 Nov; 7 (6): 564-71. http://onlinelibrary.wiley.com/doi/10.1002/j.1550-8528.1999.tb00715.x/abstract.}

_{Roberts SB, Mayer J. "Kulemera kwapatsiku: zoona kapena zabodza?" Rev. 2000 Dec; 58 (12): 378-9. http://nutritionreviews.oxfordjournals.org/content/58/12/378.long.}

_{Rosano GM, Vitale C, Tulli A. "Kuthetsa mliri wa mtima m'mabambo a amuna odwala matendawa." Kusintha kwa malo. 2006 Sep; 9 (5): 19-27. http://www.tandfonline.com/doi/abs/10.1080/13697130600917732?journalCode=icmt20.}

_{Sobal J, Rauschenbach B, Frongillo E. "Kusintha kwa chikwati ndi kusintha kwa thupi kumakhala: kufufuza kozungulira kwa US." Scientific Social & Medicine Volume 56, Issue 7, April 2003, masamba 1543-1555. http://www.sciencedirect.com/science/article/pii/S0277953602001557.}