1 - Phumula futhi uhlale unempilo
Amaholidi ahloswe isikhathi sokubaluleka nomndeni nabangane, okunye ukuthokoza, ukuhleka nokujabula okukhulu. Ngeshwa, uye wabhalwa isikhathi sokucindezeleka ngamandla okuthengwa kwamandla, ukufutheka komgwaqo wamaholide, kanye nokucindezela ukuba konke kuphelele. Ukwesaba ukuzuza isisindo ngokudla okungenampilo kubangele ukucindezeleka nokukhathazeka okwengeziwe.
Ake sonke sithathe umoya ojulile uphumule. Ukujabulela ezinye izilingo ezinomsoco nezithakazelisayo esizithintekayo phakathi nonyaka kulindeleke. Ngabe amaholidi angabani ngaphandle kwesigaxa sephayi? Ukuphila ngendlela efaneleko akusho ukutlhogomela kodwana ukucabanga ngendlela enempilo ngokudla. Ukudla okulungile akukhona mayelana nokuphelela futhi akufanele sikhathele ukudla yecala ngoba sidle brownie.
Ukujabulela amaholide kuzoba okubalulekile futhi okukhethekile uma sithatha indlela ekhululekile kakhulu. Njengoba sihlangana ndawonye ukuze sihleke futhi sijabule, kunezindlela zokuhlala siqine, siphelile futhi sizizwa kahle ngokukhetha kwethu.
2 - Gcina Ukudla Okunempilo
Ukujabulela ama-splurges ambalwa ngesikhathi seholide ngeke kuphule ibhange lakho lokufaneleka. Gcina ukudla kwakho okuvamile okunempilo phakathi kokuzikhethela okukhethiwe. Qinisekisa ukuthi isiqandisini kanye ne-pantry kahle ifakwe ukudla okunomsoco-okunomsoco njengezilwane ezinomzimba, imifino, izithelo kanye nohlamvu oluphelele. Uma udla i-super ehlanzekile ku-90/10 (uvumela i-splurge engu-10%), cabanga ukuthi wehla ku-80/20 noma 70/30 ngezinsuku ezimbalwa izilingo zeholide zendabuko zibiza igama lakho. Khumbula, indlela yokuphila enempilo akukaze ibe yimiqathango kodwa idala imikhuba enempilo.
Ithiphu Yokudla Kweholide:
Yidla ukudla okunempilo noma ukudla okulula ngaphambi kokuya emsebenzini weholide. Lokhu kuzosusa izinkinga zendlala kanye nesilingo sokubamba nokuhamba. Jabulela ukudla okukodwa okubili okuthandayo okuyizinsuku zakho bese uqhubekela phambili.
3 - Ukulawulwa Kwezinxenye
Amaholidi ahlinzeka ngokudla okuhle kakhulu futhi kuzobalulekile ukunamathela usayizi wesabelo esifanele ngesikhathi sokudla kwakho. Bheka ngesandla sakho njengesiqondiso sesabelo semali yokufaka ipuleti yakho. Uma itholakale, khetha ipulethi encane ye-satiety ebonakalayo ukukusiza ukuthi ugcine ubukhulu bezinxenye eziphelele.
Ithiphu Yokudla Kweholide:
Ukudla usayizi wesabelo esifanele kuzosiza ukugcina ama-calories ngaphakathi kobubanzi bakho obuvamile nsuku zonke. Khumbula amakholori e-vs energy out influences gain gain.
4 - Phatha ukudla okunempilo
Ingxenye yeholide yamaholide ithengisa abathengi bethu. Akukho okubi nakakhulu kunokuba ulambile ngesikhathi senqubo. Lesi yisikhathi esilingwa ngaso ukuthola indawo yokudlela esiseduzane nokufaka isikhwama esiningi esikhulu se-buttered pretzel. Okumnandi kakhulu kwehla kodwa manje ukulahlwa yiphutha lokudla kuyonakalisa isipiliyoni sakho sokuthenga. Ukususa ukudla okunempilo akufanele kuthathe kuqala ngaphezu kokuthenga kwesipho. Amahora wekholi yokuthenga iholide yokuhlela ukudla okunempilo nokugcoba.
Ithiphu Yokudla Kweholide:
Hlela ukuthenga iholide ngempilo engqondweni. Faka ukudla okulula okunempilo esikhwameni sakho noma esikhwameni sejacket ukuze ugweme ukulamba. Imiqondo emikhulu ekhishwayo yokudla okubandakanya ihlanganisa izikhwama ze-sandwich ezigcotshwe ngamantongomane aluhlaza kanye nama-cranberries omisiwe noma imishayo enempilo enempilo enezithako ezincane.
5 - Londoloza Ukusebenza Kwakho
Amaholide angaba matasa nge ezitolo ezengeziwe, ukupheka kanye nemisebenzi yomphakathi ekwakheni igumbi elincane lokugqoka emakhalendeni ethu. Ukugcina ukuqeqeshwa kwakho kuyoba kubalulekile ngalesi sikhathi ukusiza ukuphatha ukwedluliswa okwehlukile kwe-caloric nokunciphisa ukucindezeleka. Sebenzisa leli holide njengesiqiniseko sokuzivocavoca kwakho kanye nekhwalithi yokuzivocavoca ikhwalithi yokukhipha, ukulayisha kabusha amabhethri bese uthatha ikhefu kusuka ekukhulekeleni.
I-Tip Workout Ithiphu:
Hlela ukuqeqeshwa kwakho ekhalendeni futhi ungawukhansela. Khetha isikhathi esingavumelani nemicimbi yeholide ngisho noma lokho kusho ukulala ngaphambi kokuqedela ukuvivinya umzimba ekuseni.
6 - Phuza Amanzi amaningi
Amaholide alethe iwayini nemimoya kanye nokudla kwamanzi ngokuvamile kukhohliwe. Ukoma ngokweqile nokuphelelwa amandla kwamanzi kungakuncipha. Ukoma ngenkathi kuthengwa nakho kuyinkinga. Ukudla kwamaholide kuvame kakhulu usawoti okudinga amanzi engeziwe. Ukugcina ibhalansi ye-electrolyte nakho kubalulekile. Cabanga ngomzimba womuntu ungaphezu kwamanzi angama-60% futhi leli qiniso kuphela kufanele lichaze isidingo sethu semvelo sokugcina amanzi.
Ithiphu Yokudla Kweholide:
Letha ibhodlela lamanzi kumicimbi yeholide noma lapho uphuma khona. Qaphela ukuphuza amanzi izikhathi eziningana kuyo yonke imikhosi yamaholide ukuze uchithe izidakamizwa futhi ugcine umzimba omuhle kakhulu.
7 - Ukunciphisa Ukuphuza Utshwala
Utshwala yingxenye enkulu yemikhosi yamaholide. Kungakujabulela ukufunda ngokugcina utshwala emanzini amancane nokuphuza phakathi kwama-cocktails. Ukuphuza ngokweqile akukaze kube yisikhathi esimnandi nemiphumela emibi okungenzeka uma kwenzeka utshwala noma ususwe endleleni yakho yokuphila enempilo. Uzobe usengozini yokuzwela utshwala obangela ukuhambela eziningana okudabukisayo endlini yokugezela, futhi isikhathi esisele esisebusini sinezinkukhu zokudla usawoti.
Ithiphu Yokuphuza Iholide:
Gcina utshwala kuze kube ncane (ungabi ngaphezu kweziphuzo ezimbili) noma ugweme konke. Abathengi abaphuza ngokweqile bazophuza ama-ounces angu-8 wamanzi kuwo wonke ama-ounces ama-3 we-booze ukuze ahlaziye futhi aphuze ubuthi obuvela emzimbeni.
8 - Nciphisa ukucindezeleka
Sinokucindezeleka okwanele ekuphileni kwethu kwansuku zonke ukuvumela ukuthi inqothule isikhathi sethu seholide. Ukucindezeleka kugqugquzela ukukhululwa kwe-cortisol futhi kuhlobene nokuzuza kwesisindo. Leli qiniso yedwa kufanele lisithumelele kumati wokuzindla wokuzivocavoca okujulile noma ukuvocavoca ukuze kukhululwe i-endorphin enhle. Ukugcina iholide elingabangela ukucindezeleka kufanele kube umgomo wethu. Ukukhumbula isizathu senkathi kufanele kusize ukuyigcina okungenani.
Ithiphu Yokusinda Iholide:
Vumela ukucindezeleka phakathi kweholide futhi uqaphele ukuthi yisikhathi esenzelwe umndeni, abangane, nezikhathi ezinengqondo. Khohlwa zonke izinto ezibucayi, uthathe umdlalo webhodi futhi ujabule.
9 - Zinqume ezinye zehla
Sivame ukuzinzima kithina ngemizimba yethu, impilo yethu kanye nakho konke okuhilela impilo yethu. Ulandela uhlelo lokuzivocavoca , uzizwa ukhululekile kodwa manje amaholide aletha ukubhujiswa nesigayegaye esikhundleni senjabulo. Imicabango yakho yeholidi igijimela ukuhamba, ukudla ngokweqile kanye nosuku ngalunye leyo mizwa ivukela ezindaweni eziphakeme kakhulu. Isinyathelo sokuqala ukuvumela ukuhamba kwemizwa engenakwenzeka kanye nokulindela okungatholakali nanoma ubani. Ukuphelela akukhona futhi kuthuthuka kuphela njengoba samukela izindlela zokuphila ezinempilo.
Ithiphu Yokusinda Iholide:
Sika ngokwakho ukuhlehlisa lesi sikhokhelo nesipho ngokwakho imvume yokuphumula, ujabulele ukuphatha okuthile, futhi uqonde ukuthi ngeke kuphazamise yonke imizamo yakho emihle.
Imithombo:
I-National Academy of Sports Medicine (i-NASM), i-HOLIDAY EATING: I-ALCOHOL, ABAPHETHEKILE NABASEBENZI! HHHAWU KODWA! , U-Emily Bailey, 11/17/15
I-National Academy of Medicine Medicine (NASM), IZINYATHELO EZINYE EZIKHULULEKILEYO - INGXENYE 1, Fabio Comana MS, MA, NASM-CPT, CES, PES, 12/24/13
I-National Academy of Sports Medicine (i-NASM), IZIKHONO ZOKUPHILA KWESIKHATHI SESIKHATHI SOMHLANGANO, UBrian Sutton MS, MA, PES, CES, NASM-CPT, 12/12/13