Soak Up Kwese Kunakidzwa Iri Zhizha Pasina Kupira Abhusheni Ako

Zvemukati

• Ita mashoma seti reps.
• Idya kare.
• Iva nevhiki nevhiki ice cream cone.
• Chengeta tabo pane yako tab.
• Famba nekukurumidza.
• Shandisa mazuva ako evhiki kukurovedza muviri kupfupi
• Ongororo ye

Nezvese zvekudya zvitsva uye zviitiko zvekunze, ungafunga kuti zhizha rinofanira kunge rine hushamwari. "Asi nepo vanhu vachiwanzobatanidza mwaka wezororo nekuwedzera huremu, ndiri kuona vakadzi vachiisa mapaundi akawanda munguva yekudziya," anodaro Keri Gans, R.D.N., munyori we Chidiki Chinja Chikafu. Iwo mazororo ndiwo mwedzi weakakosha-chiitiko chekudya nekumwa, nepo zhizha iri mwedzi mitatu yemapati, kubheka, michato, zororo, uye kupera kwevhiki vanopedza lounging panzvimbo yekupomba. Pamusoro pezvo, pane chinhu chinopisa simba. Mushure memwedzi yekurangwa nedhayeti uye kurovedza muviri, vazhinji vanoda kuregedza muzhizha. "Chaizvoizvo, Nyamavhuvhu ndiyo nyowani Ndira-mwedzi uyo vanhu vanoedza kubvisa kurema kwavanoisa," Gans anodaro. Hazvidiwe, asi-iwe unogona kubatirira pamhedzisiro iwe yawakashanda zvakaoma kudaro nemazano aya.

Ita mashoma seti reps.

Paunosunungura kudya kwako uye maitiro ekurovedza muviri, yako abs ndechimwe chezvinhu zvekutanga kuenda. Asi iwe unogona kuchengeta dumbu rako rakasimba uye rakasimba nekubatanidza mashoma ab mafambiro mukurovedza muviri kwese. Mudzidzisi wega Ryan Taylor, muvambi weKurovedzwa naTaylor kuChicago, anoratidza kuita maviri kana matatu maseti gumi neshanu kusvika makumi maviri ekudzoka senge V-ups, Swiss bhora mapikisi (nemichindwe pasi nemakumbo kana mabvi ari pamusoro peSwitzerland bhora, dhirowa tsoka mukati kuchipfuva, kusimudza mahudyu), uye vanokwira makomo. (Heino basa remangwanani re flat abs zuva rose.)

Idya kare.

Kutenda kune masikati machena muzhizha, zviri nyore kudya chikafu mushure menguva dzose. Asi iyo purogiramu haisi kukubatsira iwe, maererano nekudzidza mune International Journal of Obesity iyo yakatevera vanhu mazana mana nemakumi maviri vakafutisa panguva yevhiki makumi maviri-yekurema-kurasikirwa chirongwa. Dzidzo idzi dzakatevera chikafu cheMediterranean, saka kudya kwemasikati ndiko kwaive kudya kwavo kukuru. Avo vaidya chikafu chavo chikuru mangwanani (pamberi pa3 pm) vakarasikirwa angangoita mamwe mashanu mapaundi pane avo vakadya zvakanyanya nguva yapera (mumashure me3 pm) - kunyangwe hazvo mapoka ese ari maviri akashandisa huwandu hwakaenzana hwemacalorie uye achishandisa zvakafanana. Vatsvakurudzi havana chokwadi kuti nei izvi zvakaitika, asi imwe dzidziso ndeyokuti kudya gare gare kunogona kukanganisa circadian rhythms inobata metabolism. Janis Jibrin, R.D.N., munyori weThe Pescetarian Plan, anokurudzira kudya kudya kwemasikati pakati pemasikati na1 p.m., kuva nechikafu chepakati pemasikati, uye kudya kudya kwemanheru pasati papfuura 7 p.m.

Iva nevhiki nevhiki ice cream cone.

Funga ice cream sechibatiso chezvese chaunoda kuita mukati mezhizha. Sezvo vanhu vazhinji vachipedza iyi mwedzi muparma-zororo maitiro, maitiro kune muyedzo anowanzo kuve, "Hei, izhizha, wadii?" Ini ndinofanira kusvetuka iyo yekurovedza muviri? "Iri zhizha, wadii?" Ini ndinofanira kudya iyi ice cream koni? "Zhizha! Ndodii?" Splurge uye enda hogi yakazara chokwadi, kudzivirira kunzwa kunyimwa, asi zvichengetedze kamwe chete pasvondo, Gans anoratidza. Zvinokuchengeta wakatendeseka uye kuita kuti kurapwa kuite sekwakanyanya kukosha. (Heino maitiro ekuita nzira yakangwara.)

Chengeta tabo pane yako tab.

Zviri nyore kurasikirwa nehungwaru hwekuti mangani mapfekero iwe pasi pemafaro, michato, uye kumwe kuungana kwevanhu (nekuti unodzokororazve mukombe mumwe chete - kana mumwe munhu achiramba achikubvisa) pane zviri mumaresitorendi (kwaunofanira kuraira uye kubhadhara yekumwa yega yega) uye kunyangwe kumba. Imwe yekunyepedzera ndeyekuisa muhomwe madiki ekumisikidza kana mapeteni emahombekombe anoshandiswa kuitira kuti uve neuchapupu hwekuti ingani zvinwiwa zvawakapururudza. Kunwa chimwe chinhu chaunoda asi kusingadzike zvakanyanya kunowanzo kunonoka iwewo, Gans anodaro. Kana iwe ukajaira kugadzira rosé, chinja kune doro. (Heano madoro makumi maviri ecal-cal atinoda.) Imwe sarudzo: Kumbira hafu yekudirwa. "Ini ndiri munhu anofa-hard martini, saka dzimwe nguva kana ndatova neimwe uye ndichida imwe, ndinorayira hafu yemartini panzvimbo. Ndinoziva kuti ndichanwa chero chiri mugirazi rangu, saka kana ndiri kuwana chete. hafu, ndiri kudya mashoma macalorie, "Gans anodaro.

Famba nekukurumidza.

Harvard University vaongorori vakaongorora dzinoverengeka zvidzidzo zvinoratidza kuti vana vechikoro-zera vana vanowedzera uremu nekukurumidza pamusoro pezhizha. Chimwe chikonzero chingave chekuti hupenyu hwavo hahuna kurongeka kana chikoro chiri kunze. Nepo vanhu vakuru vazhinji vasingabvisi zhizha, zvinhu zvakaita sekufamba, Chishanu chezhizha, uye kuwanda kwezviitiko zvekushamwaridzana zvinogona kukukanda kure, zvichikanganisa madyiro ako ane hutano uye maekisesaizi. (Gara uine hutano neaya ma celeb ekufamba hacks.) Chinokosha ndechekumisikidza kusagadzikana. Taylor anoti nzira iri nyore uye inoshanda yekuita izvi ndeyekutanga kurovedza muviri mangwanani. "Makasitoma angu emangwanani zvirokwazvo ndiwo anochinja-chinja, uye vanoramba vachiwana zvibereko zviri nani," anodaro.

Shandisa mazuva ako evhiki kukurovedza muviri kupfupi

Isu tinoziva kuti iri nyore-kurarama mwaka, asi pura maminetsi makumi mana chete Muvhuro kusvika Chishanu cheziya. Kuongororwa kwezvidzidzo mumagazini Kufambira mberi muCardiovascular Diseases inoratidza kuti iwe unoda mashoma emaminetsi mazana maviri kusvika mazana maviri emakumi mairi ekuenzanisira muviri pavhiki kuchengetedza uremu. "Kutsvagurudza uku kunoratidza kuti kana zvasvika pakuchengetedza huremu, kuita kwakawanda kwomuviri kuri nani," anodaro munyori wekuongorora Damon Swift, Ph.D. Saka kana ukaronga kupedza kupera kwevhiki kwako wakapakwa pachigaro chedeck padziva, sarudza Mugovera neSvondo semazuva ako ekuzorora muzhizha. Nenzira iyoyo, iwe unenge uine mazuva mashanu ekurovedza muviri pasi pebhandi rako nenguva yaunorova kupera kwevhiki. Pfungwa imwe chete iyoyo inoshanda pakudya kwako: "Pakati pevhiki, edza kugara mukati uye ugobika chikafu chako, uye edza kuve iwe hutano hwakanyanya iwe," Gans anodaro.

Ongororo ye