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Indlela Elula Elula Yokuqala ...Isikhathi seholidini - kanye nokuhlangana komndeni okugxilwe kokudla kanye namaqembu, imithwalo yemfanelo eyengeziwe, isimo sezulu esibanda, nokuntuleka kwesikhathi sokuzivocavoca - kungaba inselelo enkulu kubantu abanezimo ze-thyroid.
Njengeziguli ze-thyroid, abaningi bethu balwela kanzima ukulahlekelwa isisindo, balondoloze lapho siyikho, noma sigweme ukuthola isisindo. Sizama nokuphatha ukucindezeleka, ukuvivinya umzimba, nokulala ngokwanele.
Nazi izinto ezingu-11 esingazenza sonke ukuze size sibe nenhlalakahle yeholide.
1. Indlela Elula Elula Yokuqala ...
Ukuze uqale, angikucela ukuthi udle kancane. Vele uzitholele incwadi noma iphephabhuku elifanelwe ephaketheni lakho noma esikhwameni, landa uhlelo lokusebenza, noma ungene ku-intanethi. Futhi njalo usuku olulodwa, kusukela manje, bhala yonke inyosi, i-crumb, ne-drop of konke odlayo. Ukunambitheka kwe-gravy, i-candy bar, "i-candy-bar", "i-cookie" oyithathayo njengoba udlula ideskithophu yokumamukela, ucezu, umhlanga, umhlanga we-spice latte esitolo ... konke !
Ukugcina idayari yokudla kungahle kube kabili ukulahlekelwa isisindo somuntu - noma ukusiza ukuvimbela inzuzo - ngokusho kweso-ukuvula isaziso eshicilelwe kuyi- American Journal of Preventive Medicine . Ngokomunye wabalobi bezocwaningo uJack Hollis, Ph.D., "Amarekhodi amaningi okudla abantu agcinwe, isisindo esiningi sabe salahlekelwa. Labo abagcina amarekhodi okudla nsuku zonke balahlekelwa kabili ngesisindo njengalabo abangagcina amarekhodi. Isenzo esilula sokubhala lokho okudlayo sikhuthaza abantu ukuba badle amakhilomitha ambalwa. "
Awudingi ukwenza iphrojekthi enkulu ngaphandle kokugcina idayari yokudla. Ungayifaka encwadini, ugcine ithrekhi kwi-smartphone noma i-Iphone (kunezinhlelo zokusebenza eziningi ezikusizayo ezikusiza ukugcina ithrekhi yamakhalori nokudla ukudla), shiya ngokwakho imilayezo yezwi, uthumele imiyalezo ye-imeyli, noma ugcine ithrekhi kusayithi enamathuluzi okukusiza ukuthi ungene bese ulandelela ukudla kwakho, amakholori, izakhi, ukuvivinya umzimba nokuningi.
Udinga usizo ukuqala iphephabhuku lokudla? Umhlahlandlela wokulahlekelwa isisindo Jennifer Scott unesici esikhulu, Ukwakha Ukudla KwimiBhalo Ezinyathelo Eziyisithupha, okungakusiza ukuthi uqale namhlanje.
Umthombo:
Hollis, Jack F., et al. Ukulahlekelwa Isisindo Ngesikhathi Sokungenelela Okujulile Kwesivivinyo Isisindo-Ukulahlekelwa Isisindo. Am J of Prev Med. I-Vol 35 (2), Agasti 2008. I-Online abstract
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U-Five kuphela ngosuku ugcina ama-pounds away ...Sonke siyazi umthetho "emihlanu ngosuku" mayelana nezithelo nemifino. Kodwa bangaki kithi ngempela abafeza lokho nsuku zonke? Akunakwanele, ngizoqagela. Ukudla kwamaholide kuvame ukuba isitashi noshukela obunzima, futhi uma ubhekene neholide ecebile futhi evivinyayo, ngezinye izikhathi into yokugcina ofuna ukuyidla isaladi esithandayo noma isithelo.
Kodwa kusukela namuhla, asidubule ukuze siqiniseke ukuthi sithola lezo zinsuku nemifino emihlanu noma ngaphezulu nsuku zonke - ngokugxila kwi-fiber ephakeme, ushukela ophansi - owaziwa njenge-low-glycemic - imifino uma kungaba. (Ibhanana emihlanu, isibonelo, ayinqumi, abantu !!)
Imifino nezithelo zinamakholori ambalwa kunezinye izinto eziningi zokudla futhi zinomsoco kakhulu. (Nokho, khumbula u-apple pie, noma ama-yam candied nama-marshmallows AKUQALA njengesithelo noma imifino !!) Funa izithelo eziphezulu nezitshalo - ezizokusiza uzizwe uphelele, futhi ukusiza i-fiber kungabonakali umphumela ama-carbohydrate. I-fibre nayo inhle kakhulu ezigulini ze-thyroid, okungase kudingeke ukuthi i-roughage eyengeziwe ekudleni.
Ngakho-ke, zithembise ukuthi ngaphambi kokuba uhlanganyele kunoma yiliphi iholide "izinto ezihamba phambili," uzoqala ukudla amahlanu wakho ngosuku.
Thola uhlu lwemibala ephezulu kakhulu yefiber nezithelo manje, ukuze kubhekiswe.
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Ungenzi Lokhu Kakhulu Kakhulu Ngosuku Lunye ...Abanye bethu bacabanga ukuthi isikhathi seholide siyisizathu sokuvumela ukuthi sisebenzise kusukela ku-Thanksgiving ngoMnyaka Omusha ... futhi abanye baze balwelele lokho kuSunday Bowl, noma ngisho noSuku luka-Valentine!
Lena iresiphi yokuthola isisindo esiqinisekisiwe, ngoba khumbula ... kumuntu onesifo esiyisimungulu esivamile , amanye ama-khalori angama-500 ngosuku asho isisindo esingaphezu kwesisindo SONKE IVEKE! Futhi iziguli ze-thyroid zivame ukuthola okuningi kalula, ngenxa yokunciphisa umzimba, ukumelana ne-insulin, ukumelana ne- leptin , nezinye ukungalingani kwe-hormonal.
Ama-calories angu-500 kubonakala sengathi aningi, kodwa empeleni kulula kakhulu ukuwafinyelela. Namuhla yi-latte eyodwa enkulu nge-cream ehlutshiwe, kusasa ucezu lwe-pie, usuku olulandelayo luyi-muffin enkulu noma ikhukhi, futhi ulapha.
Awukwazi ukuzibandakanya ngendlela enkulu, nsuku zonke, noma uzopakisha ngamapounds amaholide.
Ngesikhathi esifanayo, uma ungazitholi ngezikhathi ezithile ezintandokazi zakho, uzozizwa unqatshiwe, futhi lokho kudala ukucindezeleka (okungabangela ukulamba nokuzuza kwesisindo), futhi kungase kukukhuthaze ukuthi uzinyobele. Ngakho ... uma udinga ukuzitholela, zigcine ekugcineni kokuncane okuncane ngosuku, kakhulu. (Lokho akusho ukuthi udinga ukufaka zonke izinsuku. Kodwa ungahambi ngaphezu kweyodwa ngosuku!)
Futhi khumbula, ukuthi ngisho nalokhu kuthuka, uma ungafuni ukuthola isisindo, uzodingeka ukhawule kwenye indawo ukuze unciphise amakholori, noma unciphise umzimba wakho ukuze ushise amakholori amaningi.
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Into Eyingqayizivele Esiza Ukugwema Ukuzuza Isisindo ...Uma usuvele usebenza futhi uzothola umatasa okwedlulele, yenza umsebenzi omfushane, noma uhlukanise ukuzivocavoca kwakho ngezikhathi ezimbili. Ukuzivocavoca ekhaya - ngaleyo ndlela awuyikuchitha noma nini isikhathi sokushayela, ukupaka, noma ukulinda ekilasini noma imishini. Kungcono ukunciphisa ukuzivocavoca, noma ukuhlukanisa imihlangano yakho yokuzivocavoca, kunokuba ungayisebenzisi nhlobo.
Futhi uma ungasebenzisi umzimba njalo, iyiphi isikhathi esingcono sokuqala kunamanje, ukulwa nokucindezeleka kweholide, futhi usize ukugwema inzuzo yesisindo seholide?
Ukuhlola isimiso ekhalendeni lakho, futhi wenze kube yisikhundla sokuqokwa kuqala.
Ithimba elilula labaqalayo ... Thenga i-pedometer, noma uthole i-FitBit noma enye idivayisi exhuma kwi-smartphone yakho, bese ulandelela inombolo yezinyathelo ozithatha phakathi nosuku. Uma uye wahamba ngezinyathelo ezingu-2,000, uhlanganise i-mile. Zama izinto ezilula ezifana nokuhamba ehhovisi lesisebenzi esisebenza nabo esikhundleni se-e-mail, noma uthathe izitebhisi. Thatha izinkambo ezengeziwe ezungeze isitolo lapho ukuthenga iholide noma ukwenza isipho kubuya. Ekhaya, hambazungeze indlu ngesikhathi sokukhangisa kwe-tv bese uhamba endaweni ngenkathi usefonini.
Zama imidlalo yasebusika, njenge-skiing, i-snowboarding noma i-skating skating. Ngisho noma usesimo sezulu esishisayo, imakethe yakho yendawo ingase ibe ne-ice rink. Kungani ungazakheli iziketi ezithile phakathi kwamaholide ezitolo?
Isihluthulelo ngu: kufanelekile emsebenzini kodwa nomaphi lapho unga khona.
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Yenza uhlelo ...Enye yezihluthulelo zokuphumelela ihlela phambili. Qala ukucabanga manje mayelana nokuthi uzophatha kanjani amaholide.
Ungazivumeli uzizwe ulambile. Yidla njalo, futhi uma usuvele uphuma, uthenga noma uhamba, qiniseka ukupakisha ukudla okulula okunempilo ukuze ube khona. Khona-ke ngeke ulingeke ukuba uthathe okuthile enkundleni yokudla yezitolo, indawo yokudlela esheshayo yokudla sezindiza, noma ukuyeka konke.
Beka imigomo yakho esiqandisini sakho, noma ku-smartphone noma i-iPhone yakho.
Ngaphambi kokuba uye endaweni yokudlela, hlola imenyu ku-intanethi, bese uhlela ukuthi uzodla, ngakho awulingi ukulingwa ngesikhathi sokuhamba.
Futhi isimiso sokuphumula sokuzivocavoca, nokuzilibazisa okuthandayo, imisebenzi yokucindezeleka efana no-yoga, ukuzindla, ukuhamba, ukudweba, kanye nobuciko.
Isiqondiso Sokuphathwa Kokucindezeleka u-Elizabeth Scott sinemibono emihle yokuthi abantu abamatasa bangakwazi kanjani ukuphatha ukucindezeleka.
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Sekuyisikhathi sokudlula!Okokuqala, qiniseka ukuthi udla ukudla okuvamile ngalolo suku. Lokhu kuzokukwenza ube lula ukulala nendlala ngesikhatsi sephathi, futhi ulungele ukuya ngaphesheya futhi udle konke okubonakalayo.
Njalo udle kahle NGAPHAMBI kokuba uphinde uye emcimbini. Yiba nokukhanya okunye, njenge-isaladi enokugqoka okukhanyayo, noma isitsha semifino yemifino ngaphambi kokuba uhambe.
Uma usesithombeni, khetha izinto ezimbili ozithandayo ezimbili noma ezintathu, uzibeke phezu kwengubo, bese uhamba. Gwema ukusebenzisa ipuleti, uma kungenzeka. Uma usebenzisa ipuleti, khetha ipuleti encane esikhundleni sepuleti enkulu emgqeni we-buffet.
Hlanganisa izinketho ezinempilo kakhulu, bese ugcwalisa ipuleti yakho ngemifino emisha (kungenjalo i-dips), izithelo, inkukhu evulekile, imfucumfucu. Gwema ukudla okuphekiwe nokuthosiwe, ama-dips amafutha, ushizi noshukela lapho kunokwenzeka khona.
Ungacabangi ukuthi ngenxa yokuthi kunezinkomba ezincane, ukuthi ziyikhalori ephansi. Eziningi zalezi zinhlobo ezincane zigcwele amafutha nama-kilojoule. Isibonelo, i-wonton eyodwa ethosiwe noma i-handful of bite-size quiches noma crabcakes ingaba nama-calories amaningi njenge-hamburger encane yokudla okusheshayo namafrimu aseFrance.
Ungalenga etafuleni, noma ekhishini. Lokhu kuzokuvimbela kunoma yikuphi ukudla okungenangqondo, futhi kuzokukhipha endaweni esilindele kakhulu.
Jabulela ukuzijabulisa. Yingakho ukhona emcimbini, futhi kuthatha ingqondo yakho kwi-brownies!
Futhi ungakhohlwa ukulandelela noma ukubhala phansi ukuthi yini odlayo kuleyo party kamuva!
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Uh-oh - Isikhathi Sokusebenza!Kukhona isitsha esikhulu samakhukhi esesidiski sabantu abamukelayo, futhi osebenza nabo bashiya i-fudge eyenziwe ekhaya, i-candy, amaqebelengwane kanye nezinye izinto ekhishini lehhovisi.
Futhi-ke unayo i-office potluck noma isidlo sasemini, futhi ngokuvamile kuvame ama-hams, ama-roll, ama-salads, ama-cookies ... namakhukhi angaphezulu.
Yilungele ukubhujiswa kwansuku zonke kwezilingo. Qinisekisa ukuthi udla ukudla okuvamile, okunempilo njalo, futhi ugcine isitatimende esilungile sokudla okunampilo edeskini yakho ukuze ungalingeki ukuphuza ngokweqile.
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Ungasithanda isiphuzo?Amaholidi yisikhathi lapho iwayini, imimoya, i-champagne neziphuzo ezikhethekile zigeleza. Kodwa udinga ukukhumbula ukuthi iziphuzo zinama-calories, futhi zingama-calories angenalutho. Ngaphezulu kwalokho, uma uphuza utshwala, kungakukhuthaza ukuthi udle okuningi.
Isilinganiso sokuphuza utshwala sineziqu eziyi-150-200 ngeglasi ngalinye. Faka ngaphakathi iziphuzo ezingu-2-3 kuphela futhi uvele ufake imifino eyilingana nesidlo sonke.
Uma udla kulezi ziphuzo, khetha ngokuhlakanipha. Isibonelo, esikhundleni sokuba nengilazi egcwele yewayini, zama ukwenza i-spritzer ngokuxuba isigamu seglasi lewayini ngamanzi aqhekezayo.
Ungase futhi ufune ukuphuza iziphuzo ezidakayo nge-club soda noma iziphuzo ezipholile.
Futhi inkinga akuyona nje iziphuzo ezidakayo. Yini engcono kunokuhamba uhambo lwe-Starbucks yakho ozithandayo noma isitolo sekhofi ngosuku olubandayo? Kodwa uma uhlela ukuzithokozisa, qaphela. Amanye alawo Pumpking Spice Lattes e-Starbucks angaba nama-calories angu-400!
Esikhundleni salokho, ujabulele inkathi, futhi ujabulele indebe yekhofi ngokushayela ubisi noma ubisi oluncane - ngaphansi kwama-calories angu-50. Uma kufanele usebenzise isiphuzo esikhethekile, okungenani hamba nge-nonfat version, ukuze uhlabe amanye amakhalori.
Futhi ungakhohlwa ama-eggnog ... ama-packet yendabuko aphatheka amaphakethe ama-calories angu-342 ku-8-ounce ngalinye elikhonzayo. Uma ungumfana we-eggnog njengami, zama le iresiphi okumnandi yamafutha aphansi, i-Eggnog engezansi ephansi.
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Isikhathi Sokukhanya ....Ngeziguli ze-thyroid, ukucindezeleka kuyingozi ekulahlekeni kwesisindo. Ukucindezeleka kuphakamisa ama-cortisol, okwenza ushukela wegazi kanye nokushintsha kwe-insulin. Lokhu kungenza umzimba wakho usebenze kahle ekugcineni kwamafutha, futhi kukuzwe uzizwe ulambile.
Ukucindezeleka kungaholela ekukhetheni kokudla okubi nokushiya umsebenzi wakho.
Ngakho ... zama ukugcina ukucindezeleka okungenani ... Ungazitholi ngokwakho. Ngenkathi kukhona njalo kubonakala kuningi kakhulu okumele ukwenze - amaqembu ebhizinisi, imibuthano yomndeni, ukuhlangana komakhelwane, imisebenzi yesikole - ukubeka phambili okubaluleke kakhulu kuwe, futhi uthi cha chaya kwabanye.
Udinga imibono engaphezulu? Vakashela Umhlahlandlela Wokuphathwa Kokucindezeleka U-Elizabeth Scott webhusayithi ukuze uthole ukuphathwa kokucindezeleka nokusikisela.
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Ungabi Skimp on Sleep Kuyilingo ngesikhathi seholide ekhuthele ukudela ubuthongo, kodwa kubaluleke kakhulu. Ukulala kusiza ukuqinisa amandla omzimba wakho, kukunika amandla - okwenza kube lula ukuthi uzodla noma uhlanganyele ekudleni okweshukela ukuze uthole amandla-futhi empeleni kusiza umzimba wakho.
Ukuntula ukulala kungaba yimbangela enkulu ekuzuzeni isisindo - noma kunzima ukulahlekelwa isisindo.
Ngakho qiniseka ukuthi uthola amahora akho ayisikhombisa noma ayisishiyagalombili ngobusuku phakathi kwamaholide. Ukholo lwakho luzokubonga ngakho!
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Futhi Imfihlakalo Enkulu Kunazo zonke ...Elinye lamathiphu amakhulu kakhulu okuphumelela ukugcina nje.
Ngakho uma uvumela, futhi udle indlela ye-candy yama-Halloween, i-pumpkin pie noma i-pudding kaKhisimusi noma i-rugelach ekhethekile ka-Grandma kunalokho okufanele uyenze, buyela emuva emgqeni ngokushesha.
Ukudla ngokudla noma umcimbi owodwa ngeke kube imbangela yokuthola isisindo esingunaphakade. Kodwa ukudla ngokudliwayo emadilini amaningana eholide, kanye namaqembu ambalwa, kanye nezidlo ezimbalwa ezikhethekile, nokuqeda leyo tini yama-cookies asekhaya ekhaya konke okungeziwe, futhi KUYA kuba yimbangela yokuzuza isisindo esihlala njalo.
Ngakho-ke ungasebenzisi ukuphuza ngokweqile njengesisusa. Ungavumeli ukushiya isikhathi esisodwa sibe yisizathu sokudla ngokweqile lonke usuku, noma ngosuku olulandelayo, noma yonke impelasonto, noma ukweqa ukuzivocavoca.
Yiba Nesikhathi Esijabulisayo, Esihle Seholide! - UMariya