6 Zvisingatarisirwi Zvinokonzera Zhizha Kurema Kuwana

Zvemukati

• Uri Kudya Zvibereko Zvishoma neMuriwo
• Nguva yechando Blues
• Yako Thermostat
• Kupera mvura mumuviri
• Nyaradzo Doro
• Uri Kuita Kudzidzira Zvishoma
• Ongororo ye

Mazororo apera, uye iwe uchiri (sorta) kunamatira kune ako hutano resolution-saka chii chine neyakaomesesa jeans? Kunze kwezvikonzero zvina zveSneaky Nei Uri Kuwana Kurema, tembiricha yakaoma yechando inogona kuita basa rakakura rekuti nei usiri kurasikirwa nemapaundi ekuwedzera. Mushure mezvose, vanhu vari kushandisa shoma nguva vari kushingaira kunze uye yakawanda nguva kugara kudziya mumba. Rova chero kutonhora-mamiriro ekunze kukura nekunzvenga misungo iyi.

Uri Kudya Zvibereko Zvishoma neMuriwo

Mifananidzo ye Corbis

Tinoziva kuti hausi kuenda kuchitoro nekufunga yay-maapuro zvakare! Nemisika mizhinji yevarimi yakavharwa kusvika nguva yechirimo, zvakabikwa zvinonaka uye zvinwiwa zvine munyu zviri kuyedza kupfuura michero mitsva. "Asi kushaikwa kwemicronutrient kubva mukusvetuka pamichero nemiriwo kunozviratidza sekuwedzera kwenzara sezvo muviri wako uchishuvira mavhitamini nemamineral," anodaro Scott Issacs, M.D., endocrinologist uye munyori we Kurova Kudya Zvakawanda Zvino!.

Kurova bulge: Muviri wako unotora zvinovaka muviri zvakanyanya kuburikidza nechikafu, saka kudya muraraungu wemichero uye mavegi unovimbisa kuti uri kuwana zvese zvakanaka zvinhu, Issacs anodaro. Enda kune izvo zvinyowani izvozvi-yechando squash, macitrus michero, mashizha ane mashizha-kubvira mu-mwaka zvibereko zvinorongedza zvinonaka kwazvo. Kuda michero kana chibage chinotapira? Tora ivo muchikamu chefriji; Zvibereko zvechando zvinotorwa uye zvakapakurwa mumwaka wepamusoro uye zvine zvakawanda zvinovaka muviri senge zvitsva. (Edza izvi 10 Zvokudya Zvokudya, Zvibereko, uye Zvimwe Zvokutenga paMusika Wevarimi.)

Nguva yechando Blues

Mifananidzo ye Corbis

Mazuva mapfupi uye nguva inotonhorera inogona kuita zvinopfuura kukuita kuti unzwe senge wakabatwa mubako rerima. Chiedza chezuva chakadzikiswa chinokonzeresa kudonha mu serotonin, uye chinogona kukonzeresa mwaka weAffive Disorder. Muchokwadi, vakadzi vane makore makumi maviri kusvika makumi mana vane mukana wakapetwa kaviri sevarume kuti vaongororwe, uye vanhu vane SAD vanoshuvira mamwe makabhohaidhiretsi uye zvihwitsi-zvichida sekusimuka kwenguva pfupi, sekureva kweongororo mu. Comprehensive Psychology.

Kurova bulge: Pinda muzuva mukati meawa yekumuka. Kujekesa kumangwanani emangwanani-kunyangwe kana kuine makore-kunoshanda mukuderedza zviratidzo zveSAD, sekureva kweMayo Clinic. Ita kaviri dosi pamanzwiro ako nekuunganidza uye kutora jog yekunze usati washanda, sezvo kurovedza muviri kunoderedza kushushikana. Uye svika kune zvekudya zvine DHA-mhando ye omega-3 inowanikwa musalmon uye trout-iyo inogona kudzikisira kushushikana, sekureva Nyaya yeAffective Disorders.

Yako Thermostat

Mifananidzo ye Corbis

Iwe unochengeta imba yako pane yakashata 74 degrees? Dzorera pasi-muviri wako unopisa macalorie akawanda uchishandisa simba kudziya. "Kutonhora kunobata mafuta ebrown-rudzi runosimudza metabolism," anodaro Issacs. Saka kana uchienda kubva kumba kwako unodziya kuenda kumota yako inodziya kuenda kuhofisi yako inopisa, hausi kutsva kune kugona kwako kwakazara.

Rova huturu: Kushandura thermostat yako pasi zvidimbu zvishoma pasi peyakajairwa set temp yako inogona kududzira kune yakawedzera zana-koriori kupisa pazuva, Issacs anodaro. Gamuchira kubvunda kwemaminetsi mashoma zuva nezuva kuti uvhure calorie kupisa. Edza kufamba imbwa yako pane kumurega ari kuseri kwemba kana kuramba chido chekudziya motokari yako pachine nguva.

Kupera mvura mumuviri

Mifananidzo ye Corbis

Iwe unenge uine bhodhoro remvura rakanamirwa paruoko rwako muzhizha, asi iwe unoda zvakangodaro izvozvi kurwisa mweya unotonhora wakaoma. “Kungopererwa nemvura zvishoma kunogona kutevedzera kunzwa kwenzara, zvichiita kuti uwane zvokudya kana iri mvura inodiwa nomuviri wako,” anodaro Emily Dubyoski, RD, nyanzvi yezvokudya paJohns Hopkins Weight Management Center.

Kurova bulge: Iko kurudziro yakajairwa makumi mapfumbamwe nemakumi mana emvura pazuva pazuva revakadzi, uyezve kana iwe uri kurovedza muviri, Dubyoski anodaro. Kana kuda kuchirova, wana maahara 8 emvura uye wozomirira maminetsi gumi kuti uone kana uchiri nenzara, anodaro. Uye svikira kune zvekudya zvine mvura yakakwira-muto wakavakirwa masobho, michero ine mvura-yakawanda uye miriwo yakaita maapuro uye celery, uye inopisa tii. Ivo vanoverengera kune ako ezuva nezuva emvura quota. (Aya masere Akaputirwa Mvura Mapoka Ekusimudzira H2O yako zvakare ichakubatsira iwe kuwana huwandu hwekuwedzera kwehutano.)

Nyaradzo Doro

Mifananidzo ye Corbis

Iwe unoziva nyaradzo chikafu senge mac uye chizi hazvisi chaizvo zvechiuno-zvine hushamwari, asi zvinodziya zvinwiwa zvinogona kukwirisa chiyero futi, anodaro Hope Warshaw, RD, munyori we Idya Kunze, Idya Zvakanaka. Masikati ezuva nezuva mocha anosvetuka yako yezuva nezuva koriori inodyiwa neinosvika mazana matatu-iyo inogona kududzira kune yakawedzera pondo masvondo mashoma mashoma (uye izvo zviri kufungidzira kuti iwe unopfuura kumusoro kunoidza zvinhu zvebheka mubhawa rekofi!).

Kurova bulge: Gara nezvinwiwa zvinopisa zvisina kana yakaderera-koriori kunge kofi uye mishonga yemiti, uye tarisa zvinwiwa zvinotapira, kunyanya kana ukanwa zvinopfuura mukombe mumwe pazuva: 1 punipuni yeuchi inowedzera makumi matanhatu emakori pane chokunwa; flavored syrups wedzera makumi matanhatu macalorie. Panzvimbo yekudziya pacaffeine, funga kuchinjisa chikafu chako chemasikati nekapu yehuku kana tomato based soup-zvose zvine asingasviki makumi manomwe neshanu macalorie pamukombe! (Tinokurudzira idzi 6 Kupisa, Kunwa Kunopa Utano Kuti Kukuchidzire Iyi Nguva Yechando futi.)

Uri Kuita Kudzidzira Zvishoma

Mifananidzo ye Corbis

Kunyangwe iwe usingawanzo kupotsa maekisesaizi, hibernating mumba zvinoreva kuti nhanho dzekuita dzinodzikira (shanduro: more Scandal marathoni uye mashoma mavhiki ekufamba). Uyezve, nekutonhora uye mwaka wefuru mukuzara kwakazara, kunzwa pasi pemamiriro ekunze kunogona kukanda maitiro ako ekurovedza muviri.

Kurova bulge: Ino ndiyo nguva yekusunga pane yako chiitiko tracker-chinangwa kuti uwane hushoma hwematanho 10000 pazuva. Gamuchira kunze kwemitambo-sledding, skiing, kana kuita snowball kurwa nevana-kana kuzviudza iwe unogona kungo tarisa yako yaunofarira show uchifamba pane yekutsika. Uye ziva kuti zvakanaka kurovedza muviri kana uine hunyoro musoro kutonhora (dzivisa kushanda kunze kana zviratidzo zviri muchipfuva chako), Issacs anodaro. Muchokwadi, zvidzidzo zvinoratidza kuti zvine mwero kurovedza muviri-kuchovha, kumhanya, iyo yoga-kunogona kubatsira immune system yako kurwisa hutachiona uye hutachiona hutachiona. (Nyowani kune skiing? Edza Iyo Yakakodzera Maekisesaizi Kugadzirira Muviri Wako weZhizha Mitambo usati warova kumateru.)

Ongororo ye