Jumpstart Kudya Kwako

Zvemukati

• Ongororo ye

Mushure mekudzikira uremu, zviri kuyedza kutora zororo kubva pakudya zvine hutano. "Vakawanda vanodya vanotanga kutsvedza vachidzokera mumaitiro avo ekare vachangobva kudonha makirogiramu," anodaro Naomi Fukagawa, MD, mutauriri weAmerican Society for Nutrition. Asi pane nzira dzekuramba uri mugwara usina kuzvinyima. Sezvinoratidzwa nezvidzidzo zvitsva zvakati wandei, nekuita zvigadziriso zvidiki zvishoma kumaitiro ako enguva dzose, unogona kuenderera kune izvo zvawawana zvakaoma zvakarasikirwa zvachose.

Kuyera nguva dzose

"Kutarisira pachiyero nguva dzose kunopa kusimbisa kwakanaka kune tsika dzako dzakanaka," anodaro Meghan Butryn, Ph.D., mutevedzeri purofesa wezvepfungwa paDrexel University. "Inogona zvakare kukubatsira kubata zviwanikwa zvidiki zvisati zvawedzera."

Butryn neboka rake rekutsvagisa pavakadzidza tsika dzevanhu vakuru vakarasikirwa nemapaunzi makumi matatu kana kupfuura uye vakazvichengeta kwemakore akati wandei, vakawana kuti avo vaikwira pachikero vanogara vachipfeka 4 pounds pagore. Nekudaro, iwo dieters ane huremu-in-ins yakaderera mu frequency akawana kudzoserwa kaviri iyo huwandu.

Saka chaizvo kangani iwe unofanirwa kutarisa mukati neyako yekugezera sikero? Kamwe pazuva, kana zvichibvira. Dieters avo vakaita kudaro vaive 82 muzana mukana wekuchengetedza kurasikirwa kwavo pamusoro pemwedzi ye18 pane avo vakatarisa kufambira mberi kwavo zvishoma kazhinji, kumwe kutsvagisa kunoratidza.Butryn anonyevera kuti kana nhamba pachiyero ichikwira neanopfuura 1 kana 2 pounds (chiyero chinogona kungoita nekuda kwehuremu hwemvura kana kudya kukuru), funga kuti mureza mutsvuku kuti uwedzere kudya kwako uye maitiro ekurovedza muviri.

Pomba Kumusoro Protein

Chidzidzo kubva kuAmerican Journal of Clinical Nutrition chakawana kuti vakadzi vakawana mazinga epamusoro eprotein mukudya kwavo (kutenderera 110 gramu zuva nezuva, kana 26 muzana yemakoriyori avo) vakachengeta 14-paundi uremu kweinopfuura gore. Avo vakawana pasi pe72 gramu eprotein pazuva, kana pasi pe19 muzana yezvavanodya kubva kumapuroteni, vakangosimbisa kurasikirwa kwe7 1 / 2- pound panguva imwecheteyo.

"Zvakawanda zveprotein zvinogona kukurudzira kuburitswa kwemahormone ayo anokubatsira kuti unzwe kuguta," anodaro Peter Clifton, Ph.D., munyori anotungamira kudzidza pamwe nemubatanidzwa weThe Total Wellbeing Diet.

Panzvimbo pekuwana imwe simba kubva kune carb- kana mafuta-akatakurwa mutengo, wedzera mapuroteni kuzvikafu zvakawanda uye zvinwiwa. Fukidza bhinzi yeitsvo kana chickpeas pasadhi yako, chinja kune mapuroteni-akapfuma echiGreekstyle yogati kubva kune akasiyana siyana, uye tengesa bhegi rako remasikati re pretzels ye mini cheese-uye-turkey roll-up.

Shingairira Kweshanu...

... michero uye veggie servings. Kurongedza ndiro yako nemashizha (pamwe nemaaranjisi, matsvuku, uye blues) haingobatsiri kukudzivirira kubva kune zvirwere zvakasiyana-siyana, asiwo inochengetedza mamwe mapaundi kubva pakuverevedza shure. Chidzidzo kubva kuCenters for Disease Control and Prevention (CDC) chakawana kuti vakadzi vaidya huwandu hwepamusoro hwemichero nemiriwo (kanenge shanu pazuva, kusanganisa mbatatisi) vaive makumi matanhatu muzana mukana wekudzora huremu hwakawanda kupfuura avo akawana mashoma servings. Nyanzvi dzinoti kurodha kumusoro pane zvigadzirwa, izvo zvinowanzove zvine yakakwira fiber uye zvemvura zvemukati, zvinoreva kuti une nzvimbo shoma yeimwe, yakakwira-koriori chikafu.

Dzidza Kuda Kuita Exercise

Kana vadyi vemichero neveggie vanogara kubva kuchidzidzo cheCDC vakasanganisa tsika yavo yekugadzira nekuita maekisesaizi zvine mwero kusvika kune simba-kuita ingangoita maminetsi makumi matatu ekuita pamazuva mazhinji evhiki-vaikwanisa kuita zvakapetwa kaviri kuti vasaremerwe kupfuura avo yakashanda zvishoma. "Kugaro shanda kunogona kukubatsira kuti urambe wakaonda tsandanyama, zvinoreva kuti uchapisa simba kunyangwe pakuzorora," anodaro Scott Going, Ph.D., purofesa wesainzi wezvesainzi kuYunivhesiti yeArizona. Uyezve, kurovedza muviri kunokupa iwe bhangi remamwe macalorie ekutamba nawo, zvichikubvumidza iwe kunakirwa neapo neapo chidimbu chekeke rekuzvarwa kana bhegi diki remabhaisikopo popcorn pasina kuwana huremu.

Idya Zvishoma Zvishoma

Iine zvikamu zvemazana zvinokura zvinonzwisisika uye mamwe madhishi akarongedza anopfuura chiuru macalorie, hazvishamise kuti chikafu cheresitorendi chinogona kukanganisa yako uremu-kurasikirwa kubudirira. Iwe unogona zvirokwazvo kuderedza kukuvadzwa kwekudya nekuita sarudzo dzine hutano. "Asi kugadzirira chikafu chako pachako kunogona kuve nzira inoshanda zvakanyanya yekuona kuti uri kudya chikafu chine mafuta mashoma uye macalorie," anodaro Judy Kruger, Ph.D., chiremba wehutachiona kuCDC. Kugadzira dhiraivha-kuburikidza kunogona kubatsira zvakanyanya: Zvichienzaniswa nevanhu vaidya chikafu chinokurumidza kanokwana kaviri pasvondo, avo vaisvetuka zvakadzora zvachose mikana yavo yekuchengetedza huremu hwavo ne 62 muzana.

Nekuti hazvigoneke kutarisira kuti hauzombogara pasi muresitorendi zvakare, Kruger anokurudzira kupatsanura pinda neshamwari, kuwana hafu-saizi chikamu (kana iripo), kana kuodha appetizer sekudya kwako. Vanhu vakashandisa nzira idzi vaive 28 muzana mukana wekugara pautsva hwavo, slimmer size pane avo vasina.

Ongororo ye