Unganciphisa kanjani isisindo eholidini

Abesifazane abaningi bayesaba ukukhuluphala ngenkathi beseholidini. Ngakolunye uhlangothi, ufuna ukukhululeka, ukhohlwe ngemikhawulo yokudla, ngakolunye uhlangothi, ithemba lokwephula umbuso nokulahlekelwa ukulawula kubangela ukwesaba kwangempela. Umsebenzi, ukondleka okufanele, ukuvivinya umzimba njalo kanye namaphethini wokulala kwakha isigqi esithile sempilo ongafuni ukusiphazamisa, ikakhulukazi uma sinika umphumela obonakalayo esibukweni. Akudingeki ubheke ijimu eseduzane noma wenze i-manic count calorie. Iholide ingasetshenziswa ngokuhlukile ukuthuthukisa umphumela.

 

Ukukhululwa kwengcindezi, ukuvuvukala, ukukhiqizwa kwe-cortisol

Amazinga aphezulu okucindezeleka akhulisa ukukhiqizwa kwe-hormone cortisol. Ngokubophezela ku-hormone aldosterone, iphazamisa ibhalansi yamanzi nosawoti, okubangela ukuvuvukala. Ngakho-ke, ikhefu esimisweni sansuku zonke liyadingeka kuwo wonke umuntu. Uchwepheshe wezokudla odumile uLyle MacDonald ezihlokweni zakhe wakhuluma ngamakhasimende akhe angakwazi nje ukuzuza isisindo, kodwa ukulahlekelwa isisindo eholidini (calorizer). Lokhu kungenxa yokuthi baphazanyiswa ezinkingeni, bathatha ikhefu ekuqeqesheni, bayeka ukugxila kakhulu ekulawuleni ukudla okunomsoco - amazinga e-cortisol ehla futhi ukuvuvukala kwahamba. Ungakwenza futhi lokhu ngokuthatha ikhefu ekudleni kwakho ngesikhathi sokuvakasha kwakho.

Ukuthatha ikhefu akusho ukuthi manje usungabheka Ukuthi ukudla okungenamsoco kungakulingana isikhathi esingakanani esiswini sakho. Ukuthatha ikhefu kudinga ukulinganisela nendlela enakekela ngayo ekudleni. Uma udla lapho ulambile, hhayi inkampani noma isithukuthezi, funda ukuzwa izimpawu zokusutha bese uqala ukukhetha ukudla okunempilo kakhulu, ukukhuluphala akusongelwa.

Ukulungiselela Ukuhamba: Ukudla nokuqina

Ubunzima bokulawulwa kokudla okunempilo kubantu abaningi buqala vele phakathi nohambo. Ukulungiselela kahle iholide kusombulula ezinye zezinkinga futhi kusize ukugwema izilingo.

Thatha umgwaqo:

 
  1. Ama-carbohydrate ayinkimbinkimbi - okulungele ukudliwa nokungonakali, njengamabha we-muesli owenziwe ekhaya, imiqulu yesinkwa, i-granola eyenziwe ngokwenza.
  2. Amafutha angamantongomane, abekwa kangcono emasakeni ahlukaniswe izingxenye kusengaphambili ukuze angadli ngaphezu kwalokho okudingekayo.
  3. Amaprotheni noma Amabha Amaprotheni - Umthombo omuhle wamaprotheni angonakali ohambweni olude.
  4. Isidlo sasemini esilinganiselwe esitsheni sepulasitiki - Uma usohambweni olude, thatha ukudla ozokudla ngokulandelayo. Isibonelo, lapho uhamba ngemva kokudla kwasekuseni, lungiselela isidlo sasemini esiyinkimbinkimbi se-carbohydrate ngokuphakelwa kwenyama nemifino engenamafutha.
  5. Izithelo nemifino - ilungele ukudla okulula ohambeni.

Bamba amaluphu e-TRX noma ibhande lenjoloba uma uhlela ukuzivocavoca umzimba. Ukuze ungathathi izikali kanye nesipuni sokulinganisa ukuphumula, ekunqumeni ivolumu yengxenye ethile, holwa ngosayizi wesandla sakho. Ukuphakelwa kwamaprotheni kuyisundu ngaphandle kweminwe, ama-carbohydrate ayidlanzana, imifino iyisibhakela esifingqiwe, futhi ukukhonzwa kwamafutha kusayizi wesithupha. Ukudla esidlweni ngasinye ingxenye elinganayo yesandla sakho samaprotheni, elingana nengxenye yesibhakela semifino kanye nedlanzana lama-carbohydrate ayinkimbinkimbi, kuzoba lula ukulawula indlala futhi ungakhathazwa amaswidi.

Izici zeholide elinempilo

Ukuze wenze iholide lakho lingabi nakhathazeka, kubalulekile ukuthi ukhethe indlu yokugibela efanele. Lapho ubhukha amakamelo, buza umphathi mayelana nalezi zinto ezilandelayo lapho uhlala khona:

 
  1. Ukudla - kuphakwa kangaki ukudla, okuvame ukulungiswa nokuthi imenyu ingalayishwa yini. Leli phuzu lokugcina libaluleke kakhulu kubantu abanesifo sikashukela noma ukungezwani kokudla.
  2. Izinto zasendlini ezisegumbini - isiqandisi, iketela likagesi kanye nemicrowave kuyadingeka uma uzopheka.
  3. Izitolo zokudla - Kufanele ukwazi ukuthenga ukudla okunempilo.
  4. Ukuphumula okusebenzayo - amathuba amaningi okuphumula asebenzayo, aba ngcono.

Uma uzozivocavoca umzimba, thola ukuthi indlu okuhlalwa kuyo inayo yini ijimu. Uma kungenjalo, ungasebenza ngesisindo somzimba wakho.

Amathiphu wokugwema ukuthola isisindo eholidini

Nawa amanye amathiphu wokukusiza ukuthi ugweme ukuzuza kwesisindo ngenkathi useholidini:

 
  1. Sebenza - hamba, ubhukude, uhlole indawo, uthathe uhambo, udlale imidlalo yangaphandle.
  2. Ukuzivocavoca umzimba - Ngesikhathi useholidini, ungaziqeqesha nge-bodyweight yakho, ugijime ekuseni, futhi ubhukude esikebheni emanzini lapho ubhukuda khona ngejubane eliphezulu imizuzwana engama-30 bese uphumule ngokwanele imizuzwana engama-60. Yenza izikhawu ezi-5-10 ngesikhathi esisodwa.
  3. Yidla ngokulinganisela nangokubhekisisa - akukho lutho olungahambi kahle ngokuhlinzekwa ngophudingi, kepha ukukhonzwa kwesithathu kosuku kuzokweqa ngokweqile. Zibekele umkhawulo wokudla ukuze ungakhungatheki yizilingo zokudla.
  4. Khumbula, izithako eziyinhloko zepuleti lakho amaprotheni nemifino. Basiza ukugcina ukwaneliseka kwesikhathi eside.
  5. Ungasidli isinkwa, ungasebenzisi ibhotela, futhi ungadli iziphuzo ezinekhalori ephezulu – lawa ama-calorie engeziwe angewulungele umzimba wakho.
  6. Gcina izithelo nemifino emisha egumbini lakho ukuze uthole ukudla okulinganiselayo uma ulambile.
  7. Phuza amanzi - amanzi anika amandla futhi asiza ukulawula ukuthanda ukudla.

Ukuphumula kuyithuba elihle lokuhlola ukuthi uzethemba kangakanani futhi uyawuqonda kanjani umzimba wakho, imiphi imikhuba emihle yokudla oyithuthukisile, nokuthi uzokwazi yini ukugcina umphumela ngokuzayo ngaphandle kohlaka oluqinile lokudla nokuzivocavoca (i-calorizator). Ngaphezu kwakho konke, zama ukususa izingqondo zakho ezinkingeni nasekulawuleni ngokweqile ukwehlisa izingcindezi zakho namazinga e-cortisol. Iholide seliphelile, uzobuyela ekhaya futhi usheshe ungene embusweni ngomfutho omusha.

shiya impendulo