Pali zinthu zina zomwe palibe munthu wopitilira zaka 40 sayenera kuchita. Gwiritsani ntchito china chake cha Forever 21, mwachitsanzo. Kapena phunzitsani munthu wotero Est 21. Koma pali zinthu zina zomwe aliyense wopitilira zaka 40 ayenera kuchita kuti awonetsetse kuti theka lachiwiri lamasewera apamwamba amoyo ndi osangalatsa monga gawo loyamba.
Zamkatimu
Malangizo 40 Ochepetsa Kuwonda Kwa Anthu Opitilira Zaka 40
Ndipotu, pa zaka 40, thupi lanu limayamba kutaya minofu, minofu yowonda yomwe imakuthandizani kutentha mafuta ndi zopatsa mphamvu. Azimayi amasiya pafupifupi mapaundi a minofu pa chaka atapita 4-0, malinga ndi Pamela Peeke, wolemba Matupi Pamiyoyo Ya Amayi. Chifukwa chake, 40 imakonda kukhala mzere wolekanitsa pakati pa omwe ali panjira yopita ku moyo wautali, wowonda, wathanzi ndi omwe akupita kumanda oyambilira (ndipo mwina okulirapo).
Kuti mukhalebe mawonekedwe apamwamba pakapita nthawi ena atayamba kutaya msinkhu wanu, gulu la Idyani Izi, Osati Izi! adapeza maupangiri 40 ofunikira pakusewera theka lanu lina kuti likhale langwiro. Ndipo kuti mulimbikitsenso kwambiri, onani Zakudya 40 Zapamwamba Zapamwamba Kwa Anthu Opitilira 40.
Chotsani zakudya za Yo-Yo.
Msuzi wa kabichi? Zoona? Ayi basi. Kuchepetsa zopatsa mphamvu komanso kutaya mafuta am'thupi mwachangu kumatha kuwononga insulin, leptin, ghrelin, ndi mahomoni ena, zomwe zimayambitsa njala komanso kuchepa kwa kagayidwe. Malinga ndi kafukufuku wa 2011, zotsatirazi zimatha kupitilira chaka chimodzi, ngakhale mutasiya kudya. New England Journal of Medicine. Kudya kwa Yo-yo kumapangitsanso kuchepa kwa dopamine, zomwe zikutanthauza kuti mumamva kuti mulibe chidwi komanso achisoni. Onetsetsani kuti mulibenso mlandu pa chilichonse mwazinthu izi 25 zomwe mumachita zomwe zimachepetsa kagayidwe kanu.
Dziphunzitseni musanadye.
Kukadyera kumaloko ndikosangalatsa ndipo mwina ndi zomwe mumachita chifukwa zimakuyenererani - mwina ndi tsiku lanu lobadwa, mukukondwerera wachibale, kapena mukukhala ndi anzanu akale. Koma zilekeni, izi sizikutanthauza kuti muyenera kukhala osawona kuti zosankha zambiri zamalesitilanti zitha kusokeretsa. Kuyambira pachakudya cham'mawa chokhala ndi shuga wochulukirapo kuposa ma Snickers bar asanu ndi awiri mpaka pasitala okhala ndi mafuta ochulukirapo kuposa mazira 50 (inde, ziro zisanu), ndikofunikira kuwerenga musanatuluke. Yambani ndi mndandanda wathu wazosankha zoyipa kwambiri pamalesitilanti 41 otchuka. Muyamba kukhala ndi lingaliro labwino la zomwe muyenera kuyang'ana!
Gonani mozama kwambiri.
Kwa zaka zambiri, mwina munakhalapo ndi nthawi yomwe inali pafupifupi baji yaulemu kukhala wokhoza kugona pang'ono. Koma pamene mankhwala ogona amakula ndipo anthu amaphunzira zambiri za thanzi la kugona, kugwirizana pakati pa Zzzs ndi LB pamlingo kumamveka bwino. Kugona ola limodzi lokha usiku uliwonse kwa masiku atatu kungawonjezere hormone ghrelin, yomwe imapangitsa kuti munthu azilakalaka kudya, komanso kuchepa kwa hormone leptin, yomwe imatiuza titakhuta, akutero Michael J., katswiri wa zamaganizo wa ku Va, Virginie. Breus, Ph.D., wolemba nawo wa Zakudya za dokotala wogona. Komano, kugona tulo tofa nato kumapangitsa kuti pakhale mphamvu yotulutsa timadzi timene timatulutsa timadzi tambirimbiri toyaka mafuta (HGH).
Osagwiritsanso ntchito mabotolo amadzi.
Mukuganiza kuti mukusamala za chilengedwe kapena zachuma, koma muyamba popewa mabotolo apulasitiki. Umboni womwe ukukula ukusonyeza kuti kukhudzana ndi poizoni monga bisphenol A (BPA), mankhwala ophera tizilombo a organophosphate ndi phthalates kungayambitse vuto la kulemera. "Tikuyamba kuona kafukufuku wambiri wa anthu akuwonetsa kugwirizana pakati pa kukhalapo kwa mankhwala ndi kunenepa kwambiri," anatero University of California, Irvine, wofufuza Bruce Blumberg, Ph.D., yemwe adazindikira mawuwa. poizoni. Kafukufuku wa 2011 ku Harvard adapeza kuti akuluakulu omwe ali ndi BPA yochuluka kwambiri mumkodzo anali ndi chiuno chachikulu ndipo anali 75% omwe amatha kukhala onenepa kwambiri kuposa omwe ali otsika kwambiri. Kubwezeretsanso mabotolo apulasitiki okhala ndi BPA kumawonjezera chiopsezo, chifukwa kusintha kwa kutentha ndi kuwonongeka kwapang'onopang'ono kwa pulasitiki kumawonjezera kuchuluka kwa mankhwalawo.
Pitani misala mtsuko.
Ayi, sitikunena za Pinterest-y D.I.Y. nsonga zokongoletsa. Zina mwazakudya zopatsa thanzi tsopano zikuwonetsa kugwiritsa ntchito mitsuko ya Mason, kuphatikiza saladi za Mason jar ndi oats usiku. Kudya masaladi kapena oatmeal kuchokera mumtsuko wa masoni kumakupangitsani kumva bwino, ndizomwe mumayikamo zomwe zidzakupangitsani kuti muwoneke bwino ndikutumikira pamimba mwanu. Sitikunena kuti muyenera kutaya Tupperware; Tikungonena kuti mutha kuthana ndi kunyong'onyeka ndikupeza kuwonda mosavuta.
Yambani kupanga Instagram chakudya chanu.
Pankhani ya chikhalidwe TV, ndi nthawi kutenga kudzoza kwa wopenga iPhone zaka, chifukwa izi zikhoza kungokhala kuwonda mukufuna! Nachi chinthu: Kusunga kukumbukira chakudya kungakuthandizeni kudya pang'ono pa kadzutsa. Ndipo nkhomaliro ndi chakudya chamadzulo. Kusanthula kwamaphunziro angapo okhudza kubwezeretsedwa kwamalingaliro osindikizidwa American Journal of Clinical Nutrition inasonyeza kuti ngati anthu amakumbukira chakudya chawo chomaliza kukhala chokhutiritsa ndi chokhutiritsa, amakonda kudya mochepa pa chakudya chawo chotsatira. Asayansi apeza njira monga kulemba kapena kujambula chakudya (komanso kukonza nkhomaliro ndi ma risiti!) kukhala zothandiza kwambiri.
Khalani opanda chiyembekezo kwa kanthawi.
Ikani izi m'maganizo mwanu: mwakhala mukuchepetsa thupi komanso kuchita masewera olimbitsa thupi kwa zaka 10 ndipo ndinu wamkulu kuposa kale. Thanzi lanu lawonongeka ndipo simungathe kukana mayesero a chakudya. Inu mukudziwa bwino, koma inu mukuona ndi kumva ngati gehena. Izi ndi "zongopeka zoyipa" zomwe asayansi amati ndizolimbikitsa kwambiri pakuchepetsa thupi. Malinga ndi Zakudya zopanda shuga, kafukufuku m’magazini Thandizo lachidziwitso ndi kafukufuku anapeza kuti amayi onenepa kwambiri paulendo wochepetsa thupi omwe anali ndi malingaliro abwino kwambiri akuwonetsa matupi awo otentha kwa abwenzi patatha chaka chimodzi adataya mapaundi a 24. zochepa kuposa omwe ali ndi malingaliro olakwika kwambiri. Ngakhale ndizosangalatsa kuona m'tsogolo ubwino kuwonda bwino, asayansi amanena kuti zoipa kuwonda zongopeka m'maganizo kukonzekera dieters mayesero ndi mavuto.
Yendetsani mopepuka chotsukira m'manja mozungulira.
Tikudziwa, tikudziwa: ndi nyengo ya chimfine. Koma tikupepesa kunena, pambuyo pa gulu lathu lofufuza pano Idyani izi, osati izo! wokhazikika mu sayansi, tili ndi nkhani zoyipa kwa inu: chotsuka m'manja chanu chingakhale chikukupangitsani kulemera. Triclosan ndi mankhwala opha tizilombo toyambitsa matenda omwe nthawi zambiri amawonjezeredwa ku sopo. Asayansi amachitcha kuti "obsessive" pawiri yomwe ingayambitse kulemera mwa kusokoneza dongosolo la endocrine (hormone) la thupi. Kafukufuku amasonyeza kuti triclosan ikhoza kusokoneza chithokomiro. Chifukwa chakuti mahomoni a chithokomiro amawongolera kagayidwe kake, kuwonongeka kwina kwa chiwalo kumatha kukupangitsani kuti munenepa. Umboniwu umakhudza makamaka ogwira ntchito m'chipatala, ofufuzawo akuti, chifukwa nthawi zambiri amakhala ndi mankhwala oletsa antibacterial ndipo nthawi zambiri amakhala ndi milingo yambiri ya triclosan mumkodzo wawo. Phunziro m'nyuzipepala PLOS One anapeza mlingo wozindikirika, unagwirizanitsidwa ndi kuwonjezeka kwa mfundo za 0,9 mu index mass index (BMI). Ngati mumasamba m'manja pafupipafupi, akatswiri amalangiza kumamatira kumafuta abwino (osati antibacterial) ndikugula zotsukira ngati kuli kotheka.
Onerani mavidiyo a viral Facebook.
Mumawadziwa: mkati mwa masekondi 30 kapena kuchepera, mumawona keke yosakanikirana ndi Oreos ndi brownie mix. Kuphika, kudula ndi o, zokoma bwanji ndi zamisala, zopusa, mafuta ampando. "Kwenikweni, intaneti ndi malo ochezera a pa Intaneti amakupangitsani kunenepa," Lisa Hayim, MS, RD, ndi woyambitsa WellNecessities, adatiuza ife m'nkhani yathu ya Zolakwa 30 Zoipa Kwambiri za M'mimba za Akazi. "Ngati pali njira 25 zodyera ana tater, ndiye kuti ndi tsiku [lina] ladziko. Intaneti yapangitsa kuti zikhale zosatheka kukhala kutali ndi zofuna ndi zolemetsa. Izi si zifukwa zodyera zakudya zopanda thanzi. “Mukadzaonera imodzi mwa mavidiyowa, dzifunseni mmene mungakulitsire thanzi lanu ndipo ngati simungathe, dinani pamenepo ndipo osayang’ana m’mbuyo.
Ganizirani za chakudya chanu chotonthoza.
Uyu ali ndi zopindika modabwitsa zomwe simuziwona zikubwera. Pamela Wartian Smith, MD, wotsogolera wa digiri ya master in Medical Sciences, anati: Yunivesite ya South Florida. la mankhwala, lomwe limafotokoza chifukwa chake kuchita izi kungayambitse kudya mwachangu komwe tiyenera kupewa. Kukhudzidwa kwa chakudya kungayambitsenso kutupa ndi kusunga madzimadzi. Kafukufuku akuwonetsa kuti antihistamines amathandizira luso lotopetsa komanso mphamvu kuti athetse vutoli.
Pezani desiki loyimirira.
Pakali pano, mwatha zaka pafupifupi 20 kapena kuposerapo mukugwira ntchito. Mwalipira njira yanu ndikuzungulira omwe akupikisana nawo - kupanga ofesi yanu, pamapeto pake. Nanga bwanji osakhala ndi malowa ngati bwana? Kusintha koyamba ku ofesi: kuyika ndalama pa desiki yosinthika yosinthika kutalika; ogwira ntchito kuti adye izo, osati izo! gwiritsani ntchito Veridesk ndikulumbira nawo. Ichi ndichifukwa chake zitha kukhala zosintha m'chiuno mwanu: Kafukufuku waku Britain adapeza kuti kukhalabe kuntchito kumawotcha ma calories 50 pa ola kuyerekeza ndi kukhala. Ngati zimenezo sizikumveka zoipa kwambiri, talingalirani izi: Mukakhala maola atatu okha patsiku lantchito, mudzawotcha ma calories owonjezera 30 pachaka, amene ali ofanana ndi makilogalamu 000 a mafuta!
Chitani nokha,
Kumbukirani pamene mudali ndi zaka 23 ndipo simunalole kuti muwononge ndalama zanu zomwe mumasilira kulola wina kuti azitchetcha udzu, kutsuka galimoto yanu kapena kujambula chipinda chanu chochezera? Yesetsani kukumba pang'ono muzamkati mosagwirizana komanso mwanzeru ndipo mukufuna kuyang'ana zopatsa mphamvu zoyaka. Mwachitsanzo, munthu wolemera mapaundi 150 amawotcha ma calories 200 ngati atsuka ndi kutsuka galimoto kwa mphindi 40. Kuti mupeze njira zambiri zopewera kunenepa kunyumba ndikuwotcha zopatsa mphamvu zambiri, onani izi Njira 12 Zomwe Nyumba Yanu Ingakupangitseni Kunenepa!
Pangani tiyi nthawi zonse.
Tikudziwa: mwakhala ndi chibwenzi ndi khofi nthawi yayitali kuposa mwamuna kapena mkazi wanu. Koma ubwino wa tiyi ndi choncho osaneneka kuti ife tokha tidapanga tiyi yoyera yamasiku 7 yomwe tsopano ndi pulogalamu yogulitsidwa kwambiri! Nayi nkhani ya tiyi: Kafukufuku pambuyo pa kafukufuku akuwonetsa kuti tiyi imawonjezera kagayidwe kachakudya, imayambitsa mahomoni oyaka mafuta, komanso imathandizira kuchepetsa nkhawa. Mutha kuziyika mu smoothies kapena kuphika nazo, monga mtolankhani wazakudya komanso wolemba Kelly Choi akuwonetsa mu 60-wachiwiri kuwonda otchuka amalumbirira. Ngati simudziwa tiyi woti muyambe nawo, sankhani matcha: ndiye mtundu wapamwamba kwambiri wa tiyi wobiriwira wamphamvu kale.
Sinthani mkate wanu.
Nthawi ina mumaganiza kuti mkate woyera ndi chimodzi mwazakudya zapantry. Ndipo mwina mwasankha tirigu, zomwe ziri bwino - ngati akadali 1996. Koma ngati "ufa wolemera," "high fructose chimanga manyuchi," kapena "shuga" ndi chimodzi mwa zinthu zoyamba zolembedwa pa mndandanda wanu. Makhalidwe a mkate, simukuchita zabwino m'chiuno mwanu. Atatu oti ayesere: Yang'anani mkate umene 1.) osakwana ma calories 80, 2.) osakwana 3 magalamu a shuga pa chidutswa chilichonse, ndi 3.) lembani mbewu zonse monga chopangira choyamba. Ezekieli 4:9 Mkate Wathunthu Mkate Wathunthu ndi Chigwa cha Alpine Mbewu Zamoyo Zonse 21 Mkate umagwira ntchito bwino.
Siyani soda.
Kafukufuku akuwonetsa kuti ngati muli ndi soda imodzi patsiku, mumatolera mafuta kuzungulira ziwalo zanu (mafuta a visceral) ndipo mwina mumadzipatsa "soda" - matumbo otuluka ngati matumbo omwe amabwera chifukwa chotaya pafupifupi mapaundi awiri amafuta kuchokera m'thupi lanu. m'mimba. Ndipo izo ziri pamwamba pa zoipa zina zonse zomwe timadziwa za soda. (Chakudya sichikupatsani phindu lililonse.) Zakumwa za carbonated ndizomwe zimadetsa nkhawa. Chifukwa chake taphatikiza lipoti lapadera lomwe limaphatikizapo zakumwa zozizilitsa kukhosi zanthawi zonse komanso zakudya!
Imwani makapu awiri amadzi musanadye.
Kumwa madzi ndikofunikira pantchito zonse za thupi ndipo kumawonjezera mwayi wanu wokhala ochepa. Ndipotu, kafukufuku wa yunivesite ya Utah anapeza kuti dieters omwe amamwa makapu awiri a madzi asanadye chakudya chilichonse anataya 30 peresenti yolemera kuposa anzawo omwe sanamwe H20 asanayambe kudya. Ngati mulibe choziziritsira madzi kuofesi, lembani botolo lamadzi lopanda BPA kunyumba. Ngati mumamwa makapu awiri musanadye chakudya cham'mawa, chamasana, ndi chakudya chamadzulo, dzisiyirani makapu awiri musanakumane ndi malingaliro anga atsiku. Zosavuta!
Siyani nyemba zitengere udindo.
Malinga ndi ndemanga yofalitsidwa m'magazini obésité, nyemba - kuphatikizapo nyemba, nandolo, mphodza ndi nandolo - zingakulepheretseni kuchoka pa tray yopsereza pa chakudya chamadzulo. Asayansi adapeza kuti anthu omwe amadya pakati pa kapu imodzi ya nyemba patsiku amamva kukhuta ndi 31% kuposa omwe sanadye! Koma pali vuto: Ngakhale kuti otenga nawo mbali ankamva kukhuta akamadya nyemba, sankadya mochepa masana. Zili ndi inu kuti mukwaniritse zokhumba za oyimbayo - nyama yosiyana kotheratu ndi njala. Koma zikafika pazowonjezera mphamvu, mapemphero ndi njira yabwino yodumphira. Iwonso ndi amodzi mwa Zakudya 30 Zabwino Kwambiri za 6-Pack Abs.
Osamwa zopatsa mphamvu zambiri.
Soda wa zero-calorie uyu ndi chilango cha imfa. Koma za khofi ndi zonona ndi shuga m'mawa uliwonse? Pali zowonjezera 80 zopatsa mphamvu ndipo ngati mumayitanitsa khofi wanthawi zonse osagwedezeka ndi Frappa-Cappa - zakumwa zina kuchokera kumalo ogulitsira khofi omwe mumawakonda omwe ali ndi ma cal mazana angapo. Madzi ambiri a zipatso, zakumwa zopatsa mphamvu, komanso ma smoothies ambiri amadzaza ndi zopatsa mphamvu. Kuti mukhutiritse chikhumbo chanu chokoma popanda kuwononga kuthekera kwanu kukhala wochepa thupi, yesani imodzi mwa awa 25 Best Weight Loss Smoothies!
Pitani zambiri.
Kuchokera ku mpumulo wa kupsinjika maganizo kupita kulimbitsa minofu ya miyendo kuli ndi ubwino wambiri. Koma chophweka ichi chingathandize kupewa kunenepa chifukwa chakuti mukugwiritsa ntchito zopatsa mphamvu zambiri kuposa kutenga elevator kapena kuyimitsa magalimoto pafupi ndi chitseko momwe mungathere. Koma kuti muchepetse thupi ndikuyamba kuyaka, muyenera kuyendetsa 3 mph, ngati ndege yanu yatsala pang'ono kukwera ndipo mukupita kuchipata chanu. Ndipo ngakhale safunikira kukhala 3 mph, malingaliro apakati ndi masitepe 10 patsiku. Pangani masitepe anu kukhala othandiza komanso osavuta muzochita zanu, koma phatikizani malangizo awa 000 ochepetsa thupi.
Khalani ochepa.
ICYMI (ndiko kuti "ngati mwaphonya", liwiro lakale): Kukhala pansi ndiko kusuta kwatsopano. Asayansi a ku Toronto posachedwapa awonetsa kuti khalidwe lokhala pansi lingayambitse imfa chifukwa cha matenda a mtima ndi khansa, komanso kumayambitsa matenda aakulu monga matenda a shuga a 2. Kukhala nthawi yaitali, kutanthauza kuti mumakhala 8 pa maola 12 kapena kuposerapo, kumawonjezera chiopsezo chokhala ndi mtundu wa 90. shuga ndi 2%. Choncho. zambiri. kunenepa. Chonde dziwani kuti simukukoka pabedi usiku wonse ndipo ngati mutha kusintha nyengo, muli kuntchito kuti mukhale chete. Kodi mwamvapo za kuyimirira? Iyi ndi misonkhano imene aliyense amakhala pamodzi ndipo anthu ambiri amawakonda chifukwa misonkhano imeneyi nthawi zambiri imakhala yaifupi kuposa ina kumene anthu amakhala omasuka patebulo la msonkhano!
Tulutsani njira zina zogwirira ntchito.
Kaya mukusewera ndi galu wanu, kunyamula chopondapo kupita kwa achibale omwe ali ndi ana aang'ono, kapena kuyang'ana momwe chilengedwe chimakhalira, ndikofunikira kuchita zina zowonjezera nthawi iliyonse yomwe mungathe. "Metabolism ndi kusintha kwa mahomoni m'zaka za m'ma 40 kumapanga malo abwino osungira mafuta ochulukirapo mwa amayi - makamaka pakatikati," adatero Marisa Moore, MBA, RDN, LD. “M’ma 40, ntchito inali yofunika kwambiri. »
Kuchulukitsa kagayidwe kazakudya ndi magawo a microtraining.
Mayi wa ana atatu omwe amaphunzitsanso kalasi ya spin ndipo nthawi zonse amawoneka ngati fanfreakintastic kunja? Yaiwisi. Koma sizotheka kwa aliyense, zomwe zingakupangitseni kukhumudwa kuti sindinu mulungu wolimbitsa thupi kapena mulungu wamkazi. Uthenga wabwino: Mumangofunika mphindi 2 ½ kuti muwonjezere kagayidwe kanu ndikuyamba kuyatsa zopatsa mphamvu. Kafukufuku wosindikizidwa mu nyuzipepala Maubwenzi amthupi anasonyeza kuti anthu amene anachita zisanu 30-wachiwiri khama pazipita, kutsatiridwa ndi 4 mphindi mpumulo, anawotcha owonjezera 200 zopatsa mphamvu tsiku limenelo ndipo anawonjezera kagayidwe awo pa lotsatira 24 kwa 48 hours. Ndizokayikitsa kuti mungakhale ndi njinga yoyima pamalo anu antchito, koma mutha kupezanso zotsatira zofananira pokwera masitepe ndikudumphadumpha. Ndipo pamene tikukamba za ntchito, yang'anani njira izi 21 zomwe ntchito yanu ikukupangitsani kunenepa.
Lolani thupi lanu lipite mofulumira.
Mukadya izi, musadye! Tikucheza ndi akatswiri azakudya komanso olimbitsa thupi ochokera ku pulogalamu yatsopano ya ABC, "Chakudya Changa Ndi Bwino Kuposa Chako," taphunzira malangizo odabwitsa. Lingaliro limodzi lomwe linkawoneka kukhala lotheka kwa aliyense wazaka zopitilira 40 linali la katswiri wolemera Jovanka Ciares, yemwe ananena kuti mumangodya pakati pa awiri okha. 21 pm ndi 18:30 p.m. (Kodi mungaganizire mtsikana wa ku koleji kapena mayi watsopano ngati lamulo ili?) Malingana ngati mukudya ma calories okwanira kuti musunge kagayidwe kanu kagayidwe kake, njira iyi ingakuthandizeni kuchepetsa thupi chifukwa imayika thupi lanu mu bizinesi yolimba. Monga Ciares akunena, vutoli likhoza kupangitsa kuti ntchitoyi ikhale yosavuta komanso yachangu.
Kupsyopsyona pincer.
Zingakhale zovuta kutsata zakudya zonse zapamwamba pamsika, tikudziwa. Koma ngakhale ndi chakudya chopatsa thanzi chomwe muyenera kudya kwambiri (ndipo tikudziwa kuti simuli), ndi udzu. Chomera cha m'nyanja ndi gwero labwino la ayodini ndipo mutha kusangalala ndi zitsamba zam'madzi mu sushi, soups, tchipisi kapena zokhwasula-khwasula, ndi zina zambiri. "Popanda kuchuluka kwa ayodini wokwanira, chithokomiro chimagwira ntchito mofooka ndipo thupi limavutika kwambiri kuwotcha mafuta," atero katswiri wazakudya Dana James wa Food Coach NYC, akuwonetsa kuti azidula zakudya zam'madzi pazakudya zosachepera katatu pa sabata. Tang ilinso ndi chigawo chotchedwa alginate, chomwe chasonyezedwa kuti chimachepetsa kwambiri kuyamwa kwa mafuta, adatero Tanya Zuckerbrot, RD, wolemba mabuku. Zakudya Zozizwitsa za Carb: Zimapangitsa kuti ma calories ndi mafuta azisowa - ndi fiber.
Phunzirani kudya mopatsa thanzi.
Mwamvapo mawu okayitsidwawa nthawi zambiri, sichoncho? Ndizofala kwambiri kuposa momwe mukuganizira, komanso zotheka kuposa momwe mukuganizira. Lamulo lofunikira pakudya bwino - ndikutikhululukireni chifukwa chothirira ndi zopatsa thanzi komanso otengeka kwambiri - ndikudya zakudya zenizeni komanso zochepa zabodza. Doritos si chakudya. Ma enchilada oundana a Big Store Brand Brand nthawi zambiri sakhala abwinoko. Ndipo zonona za supu iliyonse yomwe mumasakaniza mu mbale iliyonse ya nkhuku ndi moyo womwe umakulitsa moyo wanu. Kuti mudziwe momwe mungakhalire odya zoyera, onani chitsogozo chathu chachikulu chakudya bwino. Ngati muyamba kutsatira angapo mwa malamulowa, pakamwa panu pakhoza kugwa nthawi ina mukadzagwiritsa ntchito!
Lekani kuchita ma sit-ups.
Sikuti zolimbitsa thupi zakalezi sizothandiza kwenikweni kuposa gulu lakutsogolo, koma ma sit-ups ndi oopsa kwa msana ndipo angayambitse ma disc a herniated. Zoona zake: Kukhazikika kwachikhalidwe kumayika pafupifupi 3350 Newtons of compressive force pa msana, koma U.S. Department of Occupational Safety and Health ikuti ma Newtons opitilira 3 ndi osatetezeka. Tsopano mutha kuwona chifukwa chake Mark Langowski, mphunzitsi wotchuka komanso wolemba Idyani izi, osati izo! za abs ndimadana ndi kuwona anthu akuchita ma sit-ups. "Ndinapanga dongosolo lonse la maphunziro kuti ndikupatseni maziko olimba, ndipo izi sizikutanthauza chiyambi chimodzi," akutero. Tetezani msana wanu kuti mupitirize kuchita masewera olimbitsa thupi ndi kuchepetsa thupi kwa zaka zambiri. Yambani ndikuchezera gawo lathu la Fitness patsamba la ETNT!
Yesani kusinkhasinkha.
Mlongo wamkulu, wanzeru, wocheperako wa yoga, kusinkhasinkha ndi ntchito yabwino yomwe anthu amapeza phindu lalikulu. Kafukufuku akuwonetsa kuti anthu omwe amachita kusinkhasinkha mwanzeru nthawi zonse amakhala ndi zochita zambiri kumanzere kwawo kwa prefrontal cortex, zomwe zimakupangitsani kukhala odekha komanso osangalala. Kuonjezera apo, kafukufuku wa 2014 adapeza kuti anthu omwe amasinkhasinkha sangathe kukopa kapena kudya zakudya zamaganizo. Kuti muyambe, tulutsani masitepe a yoga kapena khalani pamphasa m'chipinda chadzuwa (kum'mawa moyang'anizana ngati nkotheka) ndipo tengani mphindi zisanu zosadodometsedwa kuti muganizire za zomwe mumakonda. Mudzataya ena LB, koma ngakhale simutaya, mumatsimikizira kuti mudzakhala okondwa nthawi zonse kuti mwasinkhasinkha m'moyo wanu.
Khalani ndi lamulo la theka la mbale.
Non, la règle n’est pas seulement de manger la moitié de ce qui est dans votre assiette. C’est que la moitié de votre assiette sera toujours composée de légumes et f en 3e position de notre liste de 10 façons géniales de perdre 10 kilos en 2016. Cette règle est plus efficace lorsque vous mangez tous les légumes en premier. Vous vous sentirez rassasié plus vite, plus longtemps et moins susceptible d’aller en quelques secondes. Comme toujours, ne vous inquiétez pas du nettoyage du plat ou de la nourriture jetée; Ça va gaspiller si vous le mangez ou pas!
Idyani mchere wochepa.
Kuchuluka kwa sodium kungayambitse kukhumudwa m'mimba, ndipo mwayi ndiwe kuti mukupeza sodium yambiri kuposa momwe mukufunira. (Psst! Pezani kuphulika, mofulumira, ndi njira izi za 24 zochepetsera mimba yanu mu maola 24.) Kuti muchepetse kumwa mchere, Alexandra Miller, RDN, LDN, Business Dietitian ku Medifast, amalimbikitsa kudya zakudya zochepa zowonongeka monga mkate, pizza ndi zonunkhira. "Werengani zolemba za Nutrition Facts kuti mudziwe kuchuluka kwa sodium mu gawo lililonse," akutero. “Sodium yotsika kwambiri ndi mamiligalamu 35 kapena kuchepera pa kutumikira; sodium wochepa ndi 140 milligrams kapena zochepa pa kutumikira; Kuchepa (kapena kuchepera) sodium ndi osachepera 25 peresenti yochepa ya sodium pa kutumikira kusiyana ndi mlingo wamba wa sodium. »
Osawopa mafuta.
Nthawi zina muyenera kudya mafuta kuti muchepetse mafuta. Makamaka mafuta athanzi - omwe ali ndi omega-3 fatty acids, monounsaturated fatty acids ndi oleic acid - amathandiza kwambiri kuthetsa njala ndi kutentha thupi. Ganizirani za mapeyala, mtedza, mafuta a kokonati ngakhalenso mkaka wopanda mafuta. (Mafuta ang'onoang'ono nthawi zambiri amavulaza kwambiri kuposa zabwino, choncho mafuta ndi amodzi mwa masitolo akuluakulu a 20 mu 20!) Kuti muwonetsetse kuti mukudya mafuta oyenera, onani lipoti lathu lokhalokha 2016 Kuchepetsa Kulemera Kwambiri Kulemera Kwambiri.
Gwiritsani ntchito dzanja lanu lopanda mphamvu.
Kumbukirani pamene mudali wamng'ono ndipo mukufuna kuyesa kulemba ndi manja osiyana? Chabwino, kalekale, mwina munasiya. Koma mphunzitsi waumwini wa nyenyezi Jay Cardiello akuti chitha kukhala chomata chabwino chochepetsa thupi. “Zimatenga mphindi 15 kuti ubongo wanu uzindikire kuti mwakhuta,” akufotokoza motero. "Kuti mudzipatse nthawi yogwira pakamwa panu, mutha kungosinthana ndi foloko yanu ndi dzanja lopanda mphamvu. Zingakhale zokhumudwitsa, koma ndi njira yosavuta, yosaoneka bwino yochepetsera kudya kwambiri komanso kuchepetsa thupi. » Malangizo ambiri ochokera ku Cardiello ndi akatswiri ena omwe ali ndi izi 25 zosavuta (komanso zotsika mtengo!) Njira zochepetsera mapaundi a 5.
Chepetsani vinyo ndi mizimu.
Mukuyenera kapu ya scotch kapena vinyo yomwe timadziwa. Koma chomvetsa chisoni n’chakuti thupi lanu siligwiritsa ntchito moŵa mogwira mtima monga mmene mumalankhulira. Kotero osati kuti mupindule (kapena kuti musachepetse) kulemera kwa kumwa, mumamenyanso kuyang'ana wamkulu ndi woyipitsitsa. "[Pamene mukukalamba] Zidzakhala zovuta kwambiri kugona bwino ndi mowa m'dongosolo, ndipo usiku wosagona kumayambitsa chilakolako cha carbs ndi shuga tsiku lotsatira, akutero olembetsa dieter, Martha McKittrick, mu Zakudya 30 Zomwe Simuyenera Kuzichita. Idyani Musanakwanitse Zaka 30. Nthawi yomweyo, mowa umachotsa chinyezi pakhungu. Mizere yanu yabwino imawonekera kwambiri ndikuwonjezera kutayika kwa khungu.
Khalani wothandizira wanu.
Mu kafukufuku wa zaumoyo ku Orlando oposa chikwi omwe anafunsidwa, 10 peresenti yokha ya omwe anafunsidwa adanena kuti umoyo wawo wamaganizo unali mbali ya njira yochepetsera thupi. Vutolo? Zomwe sizikugwirizana ndi malingaliro anu komanso kulumikizana kwawo ndi chakudya ndichifukwa chake pafupifupi 66% ya anthu amabwererako atataya. "Zambiri zimayang'ana pafupifupi mbali zonse za thupi la kuchepa thupi, monga zakudya ndi masewera olimbitsa thupi," katswiri wa zamaganizo ndi wotsogolera wa Integrative Medicine Programme ku Orlando Health Diane Robinson, Ph.D. adatero mu Press release. "Koma ndi gawo lazakudya lomwe anthu ambiri amangonyalanyaza, ndipo limatha kuwononga zoyesayesa zawo mwachangu. »Kuti musiye kudya motengeka mtima ndikutsegula chitseko chakuchepetsa thupi, yesani kusunga buku lomwe limatsata zomwe mwasankha komanso momwe mukumvera. Kenako yang'anani machitidwe athanzi komanso opanda thanzi omwe angakuthandizeni kuzindikira moyo weniweni ndi kulumikizana komwe muli nako ndi chakudya.
Idyani thanzi, osati kuonda.
"Kuti muwone zotsatira zenizeni, muyenera kudya chakudya chenicheni," anthuWophunzitsa Sexiest Alimoyo, Angelo Grinceri, Adati Idyani Izi, Osati Izi! “Madyerero anu akamangokhala kudya zakudya zenizeni zosiyanasiyana zomwe zimapatsa thanzi thupi lanu, mumakhala ndi thanzi labwino. Ndipo mukakhala athanzi, mumachira msanga kuchokera ku masewera olimbitsa thupi komanso mwayi wanu wotaya mafuta ndikumanga minofu. “Kuphatikiza pa kudya zakudya zopatsa thanzi m’malo moonda, mudzakhala ndi chizoloŵezi chomwe chimapangitsa kusankha zakudya kukhala kosavuta komanso kosavuta. Pezani zambiri zaupangiri wa mphunzitsi wachigololo uyu kuti mupeze malangizo 15 abwino kwambiri ochepetsa thupi kuchokera kwa ophunzitsa ogonana kwambiri amoyo!
Gulani organic.
Pakalipano muyenera kudziwa kuti kulemera ndi mavuto a thanzi nthawi zambiri amakhala chifukwa cha kudzikundikira kwa zomwe mumagwiritsa ntchito. Poganizira izi, tengani kamphindi kuti muganizire momwe muli ndi zaka zosachepera makumi anayi zosonkhanitsa poizoni kuchokera ku zakudya ndi zakumwa - zinthu zina zoipa zomwe zingayambitse kunenepa kwambiri. Ambiri a iwo amachokera ku mankhwala ophera tizilombo ndi mahomoni opezeka mu nyama ndi zokolola. Choncho yambani kusankha zipatso ndi ndiwo zamasamba ndi nyama yopanda mahomoni. Ngati mitengo yomata ikuwoneka yopusa kwa inu, yambani ndi Zakudya 17 Zotsika mtengo Zachilengedwe Zomwe Muyenera Kugula!
Khalani okonzeka nthawi zonse ndi zokhwasula-khwasula.
Mukukumbukira mawu a Boy Scout akuti khalani okonzeka nthawi zonse? Pazaka 40 kapena kupitilira apo, mwina muli ndi zinthu zambiri zomwe zimafunikira nthawi ndi chidwi chanu kuposa kale. Pofuna kukuthandizani kuti muzidya zopatsa mphamvu zochepa komanso kuti musatseke nkhope yanu mukakhala ndi njala, nthawi zonse sungani desiki lanu, pantry, galimoto, ndi chikwama chanu chokhala ndi zokhwasula-khwasula. Maamondi aiwisi ndi nthochi ndi ziwiri mwazosavuta, koma mutha kupeza malingaliro ochulukirapo ndi malingaliro 27 Opatsa Thanzi Pansi pa $ 1. Ndipo, zomwe mumachita, musayang'ane makina ogulitsa!
Zimitsani chubu.
Kafukufuku akusonyeza kuti anthu oonda amaona TV yochepa, yaukhondo komanso yosavuta. Kafukufuku waposachedwa wa kafukufuku angapo adawonetsa kuti maola awiri aliwonse omwe amathera kuwonera kanema wawayilesi amawonjezera chiopsezo chokhala ndi matenda a shuga, matenda amtima komanso / kapena kufa msanga ndi 20%, 15% ndi 13% motsatana. Popeza mumadya mphamvu zochepa mukamaonera TV, pali shuga wambiri m'magazi omwe amatuluka m'magazi anu ndipo amathandizira kuopsa kokhudzana ndi kusanza pambuyo pa zaka 40. Ngakhale kuluka zomwe zingakupangitseni kukhala wamng'ono kusiyana ndi kukhala mozungulira kuwonera masewera pambuyo pawonetsero!
Pitani mukasambira.
Anthu ambiri amasiya kuchita masewera olimbitsa thupi kapena kufooka akamakalamba chifukwa ayamba kumva kupweteka kwambiri m'malo olumikizirana mafupa kapena kusamva bwino chifukwa cha kuvulala kwakale. Ichi ndichifukwa chake kusambira kungakhale njira yabwino yothetsera vutoli. Imakhala ndi mphamvu yochepa, imamanga chipiriro ndikuwotcha ma calories. Dive!
Pitani ku Greek.
Ubwino wa yogurt yachi Greek ndi wotakata komanso wotakata pomwe umapangitsa chiwerengerocho kukhala chochepa komanso chowonda. Yogurt yapamwamba kwambiri yachi Greek imakhala ndi zopatsa mphamvu zochepa (zosakwana 100 pa 6 oz), imakhala ndi mapuloteni ambiri (20 magalamu), ndipo imapatsa matumbo anu ma probiotics. Komano, yoghurt yokometsera yomwe si yachi Greek, nthawi zambiri imakhala yodzaza ndi zowonjezera zomwe zimawononga thanzi lanu ndipo zimatha kukupangitsani kumva njala. Ngati simuli wokonda yogati yachi Greek, mukudziwa kuti ikhoza kukhala kukoma komwe mwapeza - koma kusakaniza mu zipatso, mtedza kapena granola yopangira tokha kungakhale chizolowezi chanu cham'mimba chatsopano!
Khalani ndi mawu ochepetsa thupi.
Pali maupangiri ambiri, koma mawu osankhidwa omwe amakupatsani mphamvu amatha kukhala chida champhamvu paulendo wanu wochepetsa thupi. “Nthaŵi zonse kudzakhala chakudya chosiyana,” akutero katswiri wa za kadyedwe wotchedwa Swear By and The Nutrition Twins, yemwe ndi katswiri pa nkhani ya kuchepetsa kunenepa, akulongosola kuti iwo anayambitsa zimenezi chifukwa chakuti anthu nthaŵi zambiri amadya ngati kuti sadya. zakudya kachiwiri. Pezani mantra yanu ndikupangitsa kuti ikuthandizeni!
