Ngayo yonke izinguquko ezenzeka ekolishi, akumangazi ukuthi abantu abaningi banesisindo. Futhi lokho ukuzuza kwesisindo akusho nje ukuthinta iminyaka yakho yasekolishi. Leyo nzuzo yesisindo ibuye ikunikeze ngezinkinga zesisindo ezingakulandela zibe umuntu omdala .
Umphakathi wethu ohlala phansi usithinta sonke, kodwa njengomfundi, ungenza izinto ukuze uhlale uphelele futhi ugweme ukuthola umuntu omusha 15.
Hlela, Lungiselela, Futhi Uhlasele
Ukuya ekolishi kusho ukuthi ekugcineni uphethe impilo yakho, kodwa kusho nokubhekana nezilingo ezingenza ube nesisindo. Indlela engcono kakhulu yokusingatha lokho ukucabanga kusengaphambili futhi ube nesimiso sokubhekana nezingibe ezivame kakhulu:
1. Ukuphuza
Ukuphuza ngokweqile kuyinkinga ekhulayo emakolishi ekolishi emhlabeni jikelele futhi kungabangela ukulimala komqondo, ukulahlekelwa inkumbulo, ngisho nokufa. Ukuphuza ngokweqile nakho kungabangela enye into: Ukuzuza kwesisindo. Utshwala aluqukethe amafutha, kodwa luqukethe amakholori - ama-khalori angu-7 ngegramu ngayinye ngokuphambene namaprotheni nama-carbs, omabili anama-khalori angu-4 ngegremu ngayinye. Engeza kwezinye izinto eziphakeme eziphezulu zekhalori njengejusi, amaxube noma ushukela, futhi ama-calories angaqala ukuhlanganisa. Isilinganiso se-12-ounce esingaba nobhiya sinama-khalori angama-148 ngakho-ke, noma ngabe unalo ubhiya olulodwa ebusuku, lokho kungama-khalori angu-1 000 ngesonto owenezela ekudleni kwakho.
Lokho kusho ukuzuza okungaphezu kwesigidi ngenyanga.
Ukushaya umkhuba
Ukuphuza ngokweqile kuholela ezinkingeni eziningi, ngokuvamile okubi kakhulu kunokuthola isisindo. Ngakho ukugwema utshwala ngokuphelele kunikeza isivikelo sakho esingcono kakhulu sokuhlala ulungile futhi uphephile. Uma uphuza, ukulinganisela kuyisihluthulelo, nakuba kungaba nzima ngamaqembu angapheli nokucindezela okukhulu ukuphuza ngokweqile.
Ungenza kube lula ngokufaka izibuko zamanzi ezilodwa noma ezimbili kuzo zonke iziphuzo ezidakayo, okuzokwenza uhlale uhlanza amanzi futhi usize ukugwema ukudla okudliwayo ebusuku. Kuyasiza futhi ukugwema ukuphuza ubusuku bonke. Yilondoloze ngempelasonto futhi, uma usesithombeni, gwema i-punshcan punch evame ukuba ne-Everclear, noma enye udoti onzima, oqukethe utshwala obuningi. Lapho uphuzo oludakayo esiphuza, ama-calories angaphezulu.
2. Pizza
Akukho okunethezeka kakhulu kunokumba ngaphakathi kwe-pizza efudumele, ethokozisayo phakathi nesikhombiso se-nightcram yonke. Iqiniso liwukuthi, i-pizza akuyona into embi kakhulu ongayikhetha ngayo isidlo sakusihlwa sekwephuzile. Uma ukhetha i-veggie toppings futhi ugweme i-extravaganza ejulile ye-dish, ungajabulela izinzuzo zokudla okunomsoco we-pizza - ushizi ukwanelisa izidingo zakho zobisi, i-tomato sauce / i-veggie toppings inelisa ingxenye yemifino yakho yemifino, futhi isikhumba sinikeza izakhi ezivela kwesinkwa kanye neqembu lokudla okusanhlamvu.
Ukushaya umkhuba
I-pizza iba yisitha sakho ngo-2: 00 ekuseni ngemuva kokuthi usuvele udle isidlo sakusihlwa . Ukuhlala isikhathi sekwephuzile ngokuvamile kusho ukudla okuningi, futhi ukuphuza ebusuku kusikhathi eside kunomkhuba ongathandeki. Kungcono ukuhlela ukuphumula ebusuku kusihlwa ngokudla kancane kancane usuku lonke.
Uzokujabulela kakhulu i-pizza yakho ngoba uyazi ukuthi awungeze amakholori engeziwe ekudleni kwakho.
3. Yonke Ongayidla!
Angazi ngawe, kepha indawo yokudlela eyunivesithi yami inikeza amathani okudla okuyizinyosi namanani angenamkhawulo. Ngifunde ngendlela enzima ukuthi ukubuyela emuva imizuzwana kwakungeze ngokushesha engeza izikhwama ezithile esikhwameni sami. Emva kosuku olude lwezinkambo eziphazamisa ingqondo, umzimba wakho uzokuzama ukukukhohlisa ekudleni okuthile okukhunjulwayo okukuphazamisa.
Ukushaya umkhuba
Okokuqala, vakashela i-MyPlate ye-USDA ukuze uqhubekele ezisekelo zokudla okunempilo. Iminye imibono elula iwukuba ugcwalise imifino nezithelo bese ukhetha isinkwa esiphelele sonke kanye ne-pasta.
Ukudla ukudla okucwebeziwe noma okugcobekile kunokuba okuthosiwe noma okususiwe kuzokusiza ukuba ugweme amafutha engeziwe. Yidla kancane futhi ujabule njalo bite futhi uzothola kulula ukugwema lolo hambo lwesibili phansi komgwaqo we-pasta. Oh futhi ubuke ukugqoka isaladi, okungaba nama-khalori angu-150 ngokukhonza. Nasi isibonelo esihle sokudla okulinganiselayo okunempilo .
4. (Yawn) Izinsuku Zokugcina
Ukuntuleka kokulala nakho kungabangela ukukhula kwesidlo nesisindo somzimba. Uma ulala-unqatshiwe, cishe ukhululekile ukubuyela ezinhlobonhlobo zokudla ezitholakala kuphela ngemishini edola-dolling. Akungenakugwema ukuthi uzothola ubusuku obumnyama, ngakho-ke ungenzenjani ukuze unciphise umonakalo?
Ukushaya umkhuba
Indlela yodwa okuzungezile kulokuzama konke okusemandleni akho ukuthola okuhle, ukulala kwekhwalithi. Lokhu kungase kudingeke ukuthi u-cha kumaphakamenti asebusuku bamuva noma ukushintsha isimiso sakho ukuze ufundele ngaphambilini, kodwa futhi kusho ukuthi umzimba wakho uzosebenza esimweni esiphakeme. Kuyasiza uma uhlala njalo uthanda ukulala futhi uvuka ngesikhathi esifanayo usuku ngalunye.
5. Akukho Ukuzivocavoca
Esikoleni esiphakeme, kungenzeka ukuthi ube yinkanyezi yethimba lethrekhi noma umdlali webhola webhola elihle kakhulu. Manje ukuthi usekolishi, ungathola ukuthi imisebenzi yakho yansuku zonke ihlanganisa ukubukela isofthiwe yakho yokuthanda insipho oyithandayo nokuqothula ngegundane lomgogodla womuntu ohlala naye ukuze uthole isikhwama spare of chips amazambane. Manje akusona isikhathi sokuyeka ukuzivocavoca. Awudingi ukuqeqesha umncintiswano noma noma yini. Ukuthola izindlela zokuhamba nsuku zonke kungasiza ukuvala amakhilogremu engeziwe.
Ukushaya umkhuba
Ngisho noma umatasa, usengathola isikhathi sokuzivocavoca . Ukuhamba ukusuka ekilasini kuya ekilasini kuyafaneleka, njengoba kuqhuba izitebhisi eziphezulu nezansi. Kodwa kufanele uzame ukuvivinya umzimba ngendlela efana nokugijima nxazonke noma ukushaya i-gym ukuze uqeqeshe amandla. Izikole eziningi zinezikhungo ezithile zokuzivocavoca (ngokuvamile zikhululekile kubafundi) kanti ezinye zinikeze nokuqeqeshwa komuntu siqu mahhala. Ungakhohlwa, ukuqeqeshwa kwamandla kungasiza ukukhulisa umzimba wakho ngokungeza izicubu zomzimba ezinamafutha. Uma ungabonakali ukuhudula i-butt yakho ekamelweni lokuzivocavoca, awudingi imishini eminingi ukuze uthole ukuqeqeshwa okuhle. Zama lokhu okusebenzayo ongakwenza kahle ekamelweni lakho lokulala noma efulethini ngezinto ezincane noma ezingekho okudingekayo:
Ukuze uthole amanye amathiphu wokuvivinya umzimba, vakashela i- Beginner's Corner bese uthola amaqiniso ekusebenzeni futhi uxhumane nemibono yokusebenza .
Ukuqamba ukujabulela umnyaka wakho omusha kuyinhlanganisela yokuhlela, ukucabanga, nokuzijabulisa. Kuzama ukuphuma ekupheleni okujulile, kuthiwani naso sonke leso senzo sokudakwa esiseduze nawe. Kodwa, lokho ofuna ukukulwela ukulinganisela. Jabulela, ujabulele inkululeko yakho, kodwa yenza izinqumo ezihlakaniphile. Kulula ukwenza lokhu uma uzungezelana nabangani abanomqondo ofanayo. Yenza ubungane nabantu abangakucindezeli ukuba ube nesiphuzo esisodwa noma esinye isikhumba somshayi futhi uzothola ukugwema isilingo okulula kakhulu.
> Imithombo:
> Holm-Denoma JM, et al. I "Freshman Eyishumi nanhlanu" (I-"Freshman Five" Empeleni): Izibikezelo nezincazelo ezingenzeka. I-Psychol yezempilo. 2008 Jan; 27 (1 > Suppl): S3-9.9.
> Racette, uSusan B., et al. Ukuguqulwa kwesisindo, ukuzivocavoca, kanye namaphetheni okudla ngesikhathi se-Freshman ne-Sophomore College of College. I-Journal ye-American College Health 2005; 53: 245-251.