5 Tsika Dzakanaka Dzinokurwadza

Zvemukati

• Ongororo ye

Kana zvasvika kune hutano hwedu, mamwe emafungiro edu anonyanya kukosha nezvekudya, kushanda kunze, mafuta emuviri uye hukama hazvina kunaka. Asi izvo, kumwe kutenda kwedu "kune hutano" kunogona kuva nenjodzi chaiko. Hezvino zvishanu zvezvikanganiso zvinowanzoitwa.

1. "Ini handiwanzorovha zuva kugym."

Wese munhu anoda zororo kubva pane yavo yekurovedza muviri - kunyangwe vatambi veOlympic - nekuda kwezvikonzero zviviri. Kutanga, muviri wako unoda matambudziko matsva kuitira kuchengetedza kana kuvandudza kusimba. Chechipiri, kuwedzeredza kunogona kutungamira kukuvara kwemhasuru nemisodzi, kukuvara kwemajoini, kushaya simba, kuneta kusingaregi, kudzikira kwekuzvidzivirira, kunyange kushushikana, anodaro Jack Raglin, Ph.D., purofesa wehukama weinesiology paIndiana University, Bloomington, uyo anodzidza nezvepfungwa uye migumisiro yemuviri yekurovedza muviri kuwandisa. "Kana ukasarasikirwa nezuva rekurovedza muviri, zvinoreva kuti hapana chinhu muhupenyu hwako chakanyanya kukosha," anodaro.

Pane kudaro: Kana iwe uri kugadzirira chiitiko senge 10k, iwe unogona kuzvisundira pachako zvakanyanya kupfuura zvakajairwa. Pane dzimwe nguva, zvipe iwe zororo kubva kujimu. Famba panze. Ronga mazuva ekuzorora uye unakirwe nenguva yekutandara neshamwari. Kuchinja-chinja chinhu chakakosha.

Chokwadi ndechekuti kuenda kureba sesvondo usina kudikitira hakuzokanganisa kusimba kwako zvakanyanya - asi kuenda kureba pasina kuzorora kubva pakushanda kwako zvechokwadi kuchadaro. "Inyaya yekudzora kudzoka," anodaro Raglin. "Kuita zvakanyanya - pasina kuvaka kuzorora uye kudzoreredza mumaitiro ako - zvinokuitira zvishoma uye zvishoma zvakanaka."

2. "Handidye zviwitsi."

Kucheka zviwitsi zvakanaka, asi kuyedza kubvisa zvese zvihwitsi kunogona kudzosera kumashure.Ndiko nekuti urikupokana nepurogiramu yemuviri wako. "Madzitateguru edu aida zino rinotapira kuti vazive michero nemiriwo zvainge zvagadzirira kudya," anodaro Janet Walberg Rankin, Ph.D., purofesa wezvekudya zvinovaka muviri uye anoshandisa sainzi kuVirginia Polytechnic Institute muBlacksburg. "Saka, sevanhu, isu takaomarara-wired yekuda shuga." Kana iwe ukaedza kubvisa zvese zvihwitsi kubva pane zvaunodya, pakupedzisira wako wemukati mubako mukadzi anotora uye iwe unozorova makuki, zvakaoma.

Pane kudaro: Elizabeth Somer, MA, RD, munyori weThe Origin Diet (Henry Holt, 2001), anoti unogona kukwana chero chikafu mukudya kwako, asi bheji yako yakanaka ndeyekudya zvihwitsi zvine hutano: mbiya yemastrawberries ane chokoreti sosi, kana a. chikamu chidiki chechimwe chinhu chakashata, senge slim slice ye cheesecake kana imwechete gourmet truffle. Nenzira iyo, iwe unogutsa chishuvo chako uye usave nemukana wekudhakwa.

3. "Ndakawana muviri wangu mafuta kusvika ku18 muzana."

Vakadzi vazhinji vanotsiva kutonga pamusoro pekudya uye kurovedza muviri kudzora zvimwe zvinhu zvehupenyu hwavo, semabasa avo kana hukama hwavo, anodaro Ann Kearney-Cooke, Ph.D., director weCincinnati Psychotherapy Institute. Uye itsika inogona kunyanyisa kupenga. "Pese paunonyanyisa pane chimwe chinhu, ringave riri basa kana kushanda, inofanira kunge iri yambiro kwauri," anodaro. "Unogona kunge uchishandisa chiitiko ichi kugadzira shanduko mune chimwe chikamu chehupenyu hwako - uye zano iroro harimboshanda."

Kearney-Cooke anoti vamwe vakadzi vanongotarisa zvavanogona kudzora, sezvavanodya kana mafambiro avanoita basa. Zvino, nekukunda kwega kwega kunowanikwa pamiviri yavo, vanokurudzirwa kuita zvakatowanda.

Kubvisa mafuta emuviri wako kunogona kuve nengozi: Mafuta anodzivirira masero etsinga uye nhengo dzemukati uye zvinodiwa pakuumbwa kwemahomoni seestrogen. Kana mafuta emuviri achinyura zvakanyanya, iwe unopinda munzira yenzara, iyo inonyatsovhara mabasa ese asiri ehupenyu, sekuvhura uye kuvaka pfupa idzva.

Muzviitiko zvakawanda, anodaro University yeIndiana, Jack Raglin, kukuvara kwacho kunogona kuva kwechigarire: "Estrogen inobatanidzwa mukugadzirwa kwepfupa, iro [kazhinji] rakapedzwa usati wapedza makore makumi maviri," anotsanangura. "Kana ukavhiringidza izvozvo, unogona kunge uri mumatambudziko makuru [efupa-density] kwehupenyu hwako hwose."

Pane kudaro: Kiyi yekuchengeta chero chinangwa panzira ndeyekuiona sechikamu chemufananidzo mukuru, Kearney-Cooke anodaro. Rangarira kuti kushanda kunze uye kudya zvine hutano zvinhu zviviri zvehupenyu hune hutano; vanofanirwa kuenzaniswa nemhuri, basa uye mweya, nekuti zvese zvinhu zvakakosha kuhutano hwakanaka. "Zvibvunze, 'Chii chingaitika kana ndikasaita chinangwa ichi?' "Haifanire kunzwa sekuguma kwenyika."

Panzvimbo yekuvavarira kuwana imwe nhamba minuscule pane yemuviri-mafuta monitor (kana pachiyero), isa simbiso yako pakuvaka tsandanyama. "Vakadzi vazhinji vanoshingairira vanowira pakati pe20 kusvika 27 muzana mafuta emuviri," anodaro Carol L. Otis, MD, chiremba wemitambo muLos Angeles uye munyori weThe Athletic Woman's Survival Guide (Human Kinetics, 2000). "Munhu wese akasiyana, zvakadaro. Kana iwe uchidya zvakanaka uye uchirovedza muviri nguva dzose, muviri wako uchawana hunyoro hwayo - uye hapana chakanakira kuenda pasi pane icho."

4. "Ndakacheka nzira kudzoka kuma carbs."

Carbohydrate akakosha kuchikafu chedu - kunyangwe izvo zvinodzivirirwa nevazhinji-mapuroteni. Carbs ndiwo mutumbi wekutanga wemafuta - wemhasuru uye huropi. Kubvisa macarbbs kubva pane zvaunodya kunogona kutungamira kukurasa kurasika, kurukutika, kushaya simba, uye kushomeka kwevhitamin nemamineral, anodaro Glenn Gaesser, Ph.D., purofesa wezvekurovedza muviri paYunivhesiti yeVirginia uye munyori weThe Spark (Simon & Schuster, 2000).

"Dambudziko riri pamusoro pechikafu chine mapuroteni mazhinji ndechekuti kune zvakawanda zvakanaka, zvine hutano zvine hutano zvakaiswa mumakabhohaidhiretsi," Gaesser anodaro. Iwe zvakare uri kurasikirwa nefiber inova ndiyo inoparadzanisa "yakanaka" (yakaoma, yakakwira-fiber) makabhohaidhiretsi kubva kune "yakaipa" (yakapusa, yakanatswa).

Pane kudaro: Nutrition masayendisiti anobvumirana kuti chikafu chechero chikafu chine hutano macarhydrate. Uye iwo makabhohaidhiretsi anofanirwa kubva kune akasiyana-siyana mazhinji akazara (verenga: asina kucheneswa) chikafu. “Tsvaga zvokudya zvisina kugadzirwa sezvinobvira,” anodaro nyanzvi yezvokudya Elizabeth Somer.

Miti uye zviyo zvakanakisisa, zvinoteverwa nemichero, zvingwa zvakakwirira-fiber uye gorosi-couscous uye pastas. Sarudzo dzakaipisisa: makeke uye zvihwitsi, chingwa chena uye makeke, nenzira iyoyo.

"Kana iwe uchikwanisa kuita imwe neimwe yeaya masevhisi sarudzo yezviyo zvakakwana, unenge wave nani," anodaro. "Kutsvakurudza kwakaratidza kakawanda kuti zviyo zvose zvinoderedza dambudziko rezvirwere uye zvinokubatsira kuti uchengetedze uremu hwakanaka. Vane bhiriji rakachena zvachose rehutano. Ndizvo zvinhu zvakanatswa zvaunofanira kunetseka nazvo. "

5. "Ini ndakanamatira kunze, zvisinei, muhukama hwangu."

Hazvina hutano kunamatira kune chero chinhu chiri kukuita kuti usagutsikane - uye izvo zvinosanganisira hukama, zvese pachako uye bhizinesi, anodaro Beverly Whipple, Ph.D., RN, purofesa wezvepfungwa paRutgers University College yeNursing muNewark, NJ

Kushushikana kunouya kubva mukukonana kuri kuramba kuripo, chigumbu kana kusagutsikana zvinokusiya uchinzwa kushaya simba - uye zvinogona kutora makore kubva paupenyu hwako. Kutsvagurudza kunoratidza kuti kana iwe uri mumamiriro ekumanikidza kwenguva yakareba kupfuura mwedzi mishoma, uri kuzvimisikidza pachako kumatambudziko epanyama senge kutemwa nemusoro, kurasikirwa nevhudzi, kusagadzikana kweganda uye nhamo dzekugaya munguva pfupi, uye kuwedzera njodzi yehosha yemoyo pamusoro nguva refu. Iyo yekuremerwa kwepfungwa kunogona kubva kubva mukugunun'una uye kushaya hope kusvika kublues uye izere-pane kuora mwoyo.

Pane kudaro: Kusiya hukama kana chero mubatanidzwa wenguva refu hazvisi nyore. Asi kana usiri kufara, danho rako rekutanga kuzvibvunza kuti chii, chaizvo, chiri kushaikwa kubva mumamiriro ezvinhu, Whipple anodaro. Zvichida muchato wenyu unoita kuti unzwe nzara yepabonde uye mupfungwa; pamwe unonzwa kuremerwa nekuti mukuru wako akakurambidza kukwidziridzwa.

Ongorora manzwiro ako, wobva watanga kutaura. Iwe nemumwe wako mungangoda kutsvaga mazano, muri pamwe chete kana muri moga. Zvichida iwe unogona kushandura madhipatimendi (uye nemaboss) kubasa kana kuongororazve mabasa ako. Iwe unofanirwa kuona kuti wakave nenguva yakareba sei uchitsungirira nemamiriro ezvinhu uye huwandu hwehutano hwako hwaunoda kuzvipira kuti ugare.

Ongororo ye