Qala Uhlelo lwe-June Bloom ukuze Uphile I-Wellwell
Iningi labantu libeka imigomo yezempilo ngoJanuwari ngemuva kwamaholide. Kodwa izinqumo zonyaka omusha zivame ukungena ngaphansi komthwalo wemisebenzi ebusika ebusika nezinsuku ezimnyama ezibandayo. Izinhloso zethu ezinhle zivame ukukhohlwa ngaphambi kokufika kwentwasahlobo. Ngakho kungani ungabeki imigomo yezempilo ehlobo? Uhlelo lwe-June Bloom lobuhle lungakubeka iminyaka ephelele yokudla okunomsoco nokusebenza okunempilo ngokomzimba.
Isikhathi Esihle Konyaka Sokubeka Imigomo Yempilo
Kunezizathu eziningana ezisekelwe ebufakazini bokubeka imigomo yakho yezempilo ehlobo. Abacwaningi abaye bahlola izinguquko zonyaka kanye nemiphumela yabo emisebenzini yomzimba bathole (akumangazi) ukuthi asikho ngaphansi kwezinyanga zasebusika ezibandayo. Esinye isifundo esikhulu sathola ukuthi umsebenzi womzimba wanda ngamahora angu- 1.4 ama- MET ngosuku (ama-khalori angu-121 ngosuku) kubantu nabangu-1.0 MET amahora ngosuku (noma ama-calories angu-70 ngosuku) kubesifazane ngesikhathi sehlobo uma kuqhathaniswa nobusika. Abacwaningi baze baqhathanise umsebenzi wehlobo kuze kube nguJanuwari-lapho abaningi bethu bebeka imigomo yempilo-futhi batholakala ukuthi umsebenzi wehlobo wawunkulu. Ngakho-ke, uma uqala uhlelo lomsebenzi lwempilo enhle ehlobo, uzinikeza isisusa esakhelwe ngaphakathi ukuze ufinyelele imigomo yakho.
Ngaphezu kwalokho, izinsuku zide ehlobo. Ezindaweni eziningi, cishe uthola amahora angu-9 emini ngoJanuwari.
Kodwa ngoJuni, cishe uzothola amahora angu-15 emini. Ngokomkhandlu waseMelika Wokuzivocavoca, ukungabi nesikhathi yisizathu esivame ukushiwo ukuthi kungani abantu bengatholi ukuzivocavoca. Abantu bavame ukukhononda ngokuthi abanalo isikhathi esanele sokuthenga nokulungisa ukudla okunempilo . Ngakho kungani ungabeki imigomo yezempilo ngesikhathi lapho uzizwa unayo amahora ama-5 noma ayisithupha ngaphezulu ngosuku lokuphumelela?
Yiqiniso, akukho lutho olungalungile ngokwenza isinqumo sonyaka omusha. Isithebe esihlanzekile sonyaka omusha yisisusa esinamandla. Kodwa futhi, ukuzihlela kabusha nge-June Bloom kunengqondo, futhi. Kufana nokuqala umjaho ekukhuphukeni kunokuba ukhuphuke. Ukushisa okufudumele nezinsuku ezinde kukunika amandla okudinga ukuphumelela.
Izinjongo zezempilo zikaJuni Bloom: Izibonelo Zokuqala
Awuqiniseki ukuthi kufanele ubeke umgomo onjani onempilo? Izinhloso zokulahlekelwa isisindo, imigomo yokuzikhandla, nemigomo yokudla okunempilo ziyathandwa. Kodwa kunezibonelo eziningi zemigomo yempilo ongayilungisa ukuze uvumelane nendlela yakho yokuphila.
Khumbula ukuthi imigomo ye-SMART isebenza kangcono. Lezi yizinhloso ezicacile, ezilinganiselwe, ezitholakala, ezihambisanayo, nezikhathi. Isikhathi esiningi ongayithatha ukuze uchaze ngokucacile imigomo yakho, cishe uzobafinyelela. Ngakho uma unquma ukuthi ungathanda ukuqhuma kanjani ngoJuni, bhala imigomo yakho bese uyithumela endaweni lapho ubona khona (futhi uphefumulelwe!) Nsuku zonke. Sebenzisa le mibono njengokuphefumulelwa.
- Thola izingane ezihilelekile ekhishini. Vumela izingane zithole ubuciko ngokupheka ehlobo. Nika inselelo yokudla okunempilo ngesonto ngalinye bese ubavumela ukuba bahlele futhi bahlele ukudla komndeni (ngosizo lomama noma ubaba njengoba kudingeka). Inselelo enhle ingase ihlanganise nokwenza i-dessert ngezithelo zonyaka noma ukuthola izindlela zokusebenzisa okungenani ama-3g a ukudla.
- Yenza ukuvakashelwa masonto onke emakethe yomlimi. Ukuthengwa kokudla emakethe yomlimi wendawo kuyindlela ejabulisayo yokufunda mayelana nokudla kwendawo nokusimeme . Futhi kuyindlela enhle yokufunda mayelana nokudla okunempilo okusha. Khuluma nabalimi ngezindlela ezahlukene zokulungisa izithelo nemifino yonyaka ukuze ukwandise imenyu yakho ye-menu futhi uthuthukise ukudla okunomsoco.
- Yandisa inani lakho lezinsuku zansuku zonke. Uma usujwayele ukuthola izinyathelo ezingu-10 ngosuku ngosuku lwezinyanga ezibandayo, engeza izinkulungwane ezimbalwa ehlobo. Ngokwandisa isibalo sakho sezinyathelo kuya ku-12,000 noma ngisho nezinyathelo ezingu-15,0000 ngosuku uzosikhuthazwa ukuba uhambe ngaphandle futhi uhambe ngehora lakho lesidlo sakusihlwa noma uthathe ukuhamba kusihlwa emva kokudla kwasekuseni. Buza oshade naye noma umakhelwane ukuba bahlanganyele nawe enselele futhi babambisane.
- Ibhayisikili ukusebenza. Beka umgomo ukujikeleza inombolo ethile noma amamaviki ngesonto noma inombolo ethile yezinsuku ngesonto. Landelela intuthuko yakho nge-tracker yempilo noma uhlelo lokusebenza lwe-smartphone. Awekho ibhayisikili? Ayikho inkinga! Amadolobha amaningi aneziteshi zokuqashisa amabhayisikili eziqashiwe emphakathini ngakho-ke kukhona amasondo akho atholakalayo ongayisebenzisa. Ngeke ushise kuphela amakholori engeziwe, futhi uthuthukise amandla omlenze, kodwa ungase uphile isikhathi eside njengomphumela womzamo wakho. Ucwaningo olunyatheliswa ku -BMJ (owawuyi -British Medical Journal ) lwathola ukuthi abagibeli bebhayisikili bancane amathuba okufa ngenxa yesifo senhliziyo, umdlavuza, kanye nakho konke okubangelwa ukufa.
- Vakashela idamu lendawo ukuze usebenzise umzimba. Amama nobaba abanezingane bangase bavakashele echibini lomphakathi ukuze bavumele izingane zidlale emanzini. Kodwa ehlobo yisikhathi esihle sokusebenzisa amachibi angaphandle ukuze usebenzise umzimba . Amachibi amaningi omphakathi anikezela ngamahora angama-lap lane lapho i-pool itholakala ekuzivocavoca komuntu omdala ngaphandle kwezindleko noma ngemali encane. Uma ungesiyena odobha, thatha isifundo, zama ukugijima kwe-aqua noma ubhalisele isigaba se-aqua aerobics.
- Hlanganisa umlando wempilo yomndeni. Umndeni ovakashela ngesikhathi sekhefu ehlobo? Mhlawumbe uya ekuhlanganisweni komndeni. Thatha leli thuba ukuqoqa idatha ebalulekile yezempilo emndenini. Umhlinzeki wakho wezempilo angasebenzisa ulwazi ukuhlola ingozi yakho yezifo futhi wenze izincomo mayelana nokuhlola ukuhlolwa ukuze uhlale uphelele, uphilile, futhi kahle eminye imihlangano eminingi yomndeni ezayo.
- Hlela ipaki yokuhlanza. Indawo yokudlala yangakini noma ipaki yindawo enhle yokuzivocavoca kungakhathaliseki ubudala. Izingane zingashisa amandla angaphezu kwesimo sokuzivocavoca noma ama-slide, kepha abantu abadala bangasebenzisa imishini yokudlala ukuze bafunde kahle. Gcina ipaki yakho ihlanzekile futhi iphephile ngokuqoqa omakhelwane abambalwa futhi uhlele usuku ukuze uqoqe udoti, futhi uhlole ukuphepha kwemishini. Bese wenza usuku lokudlala lwamasonto onke ukuze usebenzise isikhala semisebenzi enempilo, njengemidlalo yebhola nepikinikini.
- Qasha indawo engadini yomphakathi. Idolobha lakho lingase libe nezindawo zasemadolobheni zomphakathi ezitholakala entwasahlobo nasehlobo ongazisebenzisela ukukhulisa izithelo zakho, izithelo noma izimbali. Lena enye indlela ejabulisayo yokuthola izingane ezihilelekile ekuphekeni nokudla okunempilo. Bayeke ukhethe imbewu esitolo segadini bese beka ingadi ezinyangeni zasehlobo. Lapho isivuno singena, makasebenzise ukudla kwabo okusha ukuze balungise ukudla okunempilo.
- Thola isisindo sakho esinempilo. Izambatho zase-skimpy zasehlobo zivame ukugqugquzela umfutho womzimba ogwini noma ukuphuma edolobheni. Kodwa isisindo somzimba esingcono kunazo zonke singase singabi yisisindo somzimba esihle somunye umuntu. Vakashela umhlinzeki wakho wokunakekelwa kwezempilo futhi ukhulume ngesisindo somzimba esihle kakhulu esekelwe kwimisebenzi yakho nezidingo zakho zempilo. Uma i-BMI yakho iphezulu kakhulu noma iphansi kakhulu, khuluma ngokuthi ingathinta kanjani iphrofayela yakho yezempilo jikelele esikhathini eside. Bese uthola ukuthunyelwa kubanikazi obhalisiwe noma abanye ochwepheshe ukuze bakusize ufinyelele isisindo sakho esiphezulu.
- Hlola imigwaqo yendawo yokuhamba. Thola okungenani indlela eyodwa entsha yokuhlola ngempelasonto ngayinye ehlobo. Uma unabantwana, phuma amamephu bese uvumela ukuba akusize uhlele. Hlela indawo yakho yokuqala nomzila ohlosiwe nge-mileage. Bese ulungiselela futhi upake ukudla okulula okunempilo kosuku. Ungathatha ngisho nesikhathi sokucwaninga izinyoni zendawo nezinkomo zasendle ukuze ufune ngosuku lokuhamba.
- Zama imidlalo entsha. Uma unesizungu ngesimiso somsebenzi wakho samanje, akukho isikhathi esingcono sonyaka sokuzama umsebenzi omusha kunehlobo. Amaqembu okugijima asebenza ngalesi sikhathi sonyaka. Abahamba ngezinyawo nabagibeli bavame ukuhlela ukuvakasha kweqembu ehlobo kanye. Ungathola imidlalo yokupaka basketball epaki yasendaweni, izinkundla ze-softball zasehlobo, noma izifundo ze-tennis kumakhotho omphakathi. Kungakhathaliseki ukuthi imuphi umdlalo owukhethayo, zibophezele ohlelweni lwamasonto onke ngobude behlobo. Umzimba wakho uzokuzuza ngokwenza uhlobo olusha lokunyakaza nokufunda amakhono amasha lukhulu nobuchopho, futhi.
- Volunteer. Uma wena nabantwana benesikhathi esiningi ezandleni zenu ehlobo, sebenzisa ukusiza abanye. Khetha umsebenzi wokuzithandela futhi wenze ukuzibophezela kwamasonto onke noma nge-Jakoekly ukusiza. Mhlawumbe kukhona isikhungo esiphakeme endaweni esidinga umhlaba. Noma ungase unikeze ukudla kubantu abangasebenzi noma ukubhekana nezinguquko ezinzima. Ukuzithandela kuhle kumphefumulo, kodwa kungase kuhlinzeke izinzuzo zempilo kanye. Ngokombiko ohlanganiswe yiNhlangano kaZwelonke noMphakathi, izisebenzi zokuzithandela zibika ukwaneliseka okukhulu kompilo kanye nempilo engcono yomzimba kunabo abangewona amavolontiya, nokunethezeka kokuphila kwabo kanye nempilo engokwenyama kuthuthukisa izinga elikhulu ngenxa yokuzithandela.
Izwi elivela
Asikho isikhathi esiphelele sokusetha umgomo omusha wezempilo. Ngezizathu ezibalwe ngenhla, abafundi abaningi bazothola ukuthi ukuqala umsebenzi omusha noma uhlelo lokudla okunempilo kusebenza kahle phakathi nezinyanga zasehlobo zasehlobo. Kodwa uma ufunda lesi sihloko ngo-Okthoba, akufanele ulinde izinyanga ezingu-8 ukuqala ukuthola impilo.
Ukuze uphumelele nganoma yisiphi isikhathi sonyaka, funa isiqondiso kumhlinzeki wakho wezempilo ukuze imigomo yakho yempilo ibe nenjongo futhi efanele. Bese ubutha ukwesekwa kwabangani, amalungu omndeni, osebenza nabo, noma ngisho namalungu omphakathi wakho wenkolo. Abanye abantu nabo baxhuma nabanye ku-intanethi. Bese uhlale ubeka icala ekuhambeni kokuhamba kahle. Uzothola izinselele kulula ukunqoba ngokukhuthazwa kwabanye, futhi impumelelo iyamnandi uma unabangane ukukusiza ukuba ugubhe.
> Imithombo:
> Bryant CX, i-DJ Green, i-Merrill S, i-ACE Yomqeqeshi wezeMpilo. Umkhandlu waseMelika Wokuzivocavoca. 2013.
> Matthews CE, Freedson PS, Hebert JR, et al, Ukushintsha Kwezinkathi Ekhaya, Umsebenzi Nezikhathi Zokuzilibazisa Umsebenzi Wokwenza Umsebenzi: Ukude Kwesikhatsi Ukuhlaziya Okusuka Kwenkathi Yezinguquko Ze-Blood Cholesterol Study. Am J Epidemiol 2001; 153 (2): 172-183. doi: 10.1093 / aje / 153.2.172