Izindlela 9 Zokulungiselela Amaholidi Uma Unesisindo

Kusukela ku-Thanksgiving kuze kufike eNyakatho Yonyaka, amaholide abonakala eletha nabo inkinga yokuvimbela amabhomu amakholori kanye nokukhetha okuncane okungcono kunokudla. Uyazi isimiso: ukuhlala nokudla, ukuhlala nokudla. Ukuhlala okuningi. Ukudla okuningi. Phinda.

Lokhu kungadambisa ikakhulukazi futhi kunzima ukubhekana nayo uma unesithukuthezi; ungase uzithole uthole ukwesaba amaholidi ngenxa yalo. Nanka amathiphu okuphula umjikelezo.

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Gcina i-Sugar ngaphandle kweNdlu

Ungabuyiseli ekhaya, futhi, uma ubamba, vumela izivakashi zikwazi ngaphambili kusengaphambili ukuthi ungathanda ukuletha ama-dessert ngaphezulu.

Ukusetshenziswa kwe-ushukela oweneziwe kuye kwabonwa njengenye yezimbangela eziyinhloko zesifo sokukhuluphala ngokweqile .

Ngokusho kwe-American Heart Association, imithombo emikhulu ye-ushukela owongeziwe ekudleni kwethu iziphuzo eziphuzile, amaswidi, amakhekhe, amakhukhi, iziphuzo zezithelo, izidakamizwa zobisi kanye nemikhiqizo yobisi (njenge-ayisikhilimu kanye ne-yogurt elimnandi), kanye nosawoti. Iziphuzo eziningi ezithandekayo neziphuzo zezithelo ziqukethe ushukela owengeziwe kakhulu, eqinisweni, ukuthi ziye zabizwa ngokuthi "ushukela omanzi" ngabanye ochwepheshe.

Uma ubheka lolu hlu, cishe uzobona ukuthi mangaki ama-dessert amaholide kanye nokuziphatha okuwela kulolu hlu. Lokhu akusho ukuthi awukwazi ukujabulela i-buffet yeholide ; vele ugcine engqondweni uma wenza izinketho zakho ukuthi uzoba ngcono kangcono kunokwakheka kunomnandi.

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Yidla Ngaphambilini Ngosuku

Umqondo omuhle wokudla ukudla okunampilo, noma ngisho nokudla okuncane, okunempilo ngaphambi kokuya eholidini, edilini noma e-buffet. Ngaleyo ndlela ngeke uzame ukulingwa ngamakhalori angenalutho, futhi uzodla kancane uma wenza, ngoba nje ngeke ulambile kakhulu uma ufika.

Kodwa ngaphezu kwalokho, bheka ukuthi awukwazi ukushintsha iningi lekhalori lakho elifakwayo ekuqaleni kwosuku. Ukucwaninga kusikisela ukuthi, uma kuziwa ekuvimbeleni ukuzuza isisindo, kubaluleke kakhulu ukuthi kunini isikhathi sosuku odla ngayo iningi lamakholori akho.

Ucwaningo luye lwathola ukuthi ukudla ekuqaleni kosuku kuhlotshaniswa nokulahlekelwa isisindo esikhulu, nokwenza ngokushesha, kunokuba udle iningi lamakhalori kusihlwa noma kusihlwa.

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Namathela Ekuzivocavoca Kwakho Okuvamile

Ngeke nje ukugcina usizo oluvamile njalo luvimbele ukucindezeleka futhi kwenze ukuthi yini engaba yisikhathi esingaqediwe esincane, kepha ukugcina umzimba wakho njalo kuzosiza ekugcineni ukuzuza kwesisindo, futhi.

Zama ukungena emsebenzini wakho ovamile ngisho nalapho uhamba noma ngamaholide, futhi qiniseka ukuma uphinde uhambe ngokuzungezile emva kokudla okukhudlwana ngokukhethekile. Ukuhlala ukuhamba kuyisihluthulelo. Futhi ucwaningo luye lwabonisa ukuthi ukuhamba imizuzu engu-15 nje emva kokudla ukudla kungathuthukisa kakhulu amazinga kashukela egazini.

Ngakho bamba umngane noma ilungu lomndeni bese uhamba ngezinyawo emva kwalesi sidlo seholide. Okungenani, usize ngezitsha bese uhlanza esikhundleni sokuqondisa ngqo embhedeni ukubuka ithelevishini!

Okuningi

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Gxila kwiZithelo Zonke Nezinkomo

Ukutadisha ngemva kokutadisha kubonise ukuthi udla izithelo nemifino eningi kakhulu, kunciphise ingozi yezifo eziningi ezingapheli, ezihlanganisa umdlavuza , ukukhuluphala , isifo sikashukela, nesifo senhliziyo-kuhlanganise nesifo senhliziyo nesifo sohlangothi.

Izithelo nemifino zakha ukudla okuphansi kwekhalori. Umbiko we-World Health Organization (WHO) uthe kunobunye obufakazelayo bokuthi ukudla izithelo nemifino kuncipha ingozi yokukhuluphala. Uma kuqhathaniswa nokudla okuphezulu kwekhalori njengokudla okusetshenzisiwe okuphezulu ushukela namafutha, izithelo nemifino akunamathuba okuba nomthelela ekukhulupheni ngokweqile noma ngokweqile.

Futhi, ngoba ziqukethe ama-fiber aphezulu kanye nezinye izakhi, zihlotshaniswa nengozi ephansi yesifo sikashukela ne- insulin ukumelana . Ngezizathu ezifanayo, zenza abantu bazizwe begcwele ngamakhalori ambalwa, ngaleyo ndlela basiza ukuvimbela ukuzuza kwesisindo .

Ngakho-ke, uma uzama ukukhetha ukudla okunempilo kule nkathi yeholide, awukwazi ukungahambi kahle ngemifino nezithelo. Vele uqiniseke ukuthi abengekho ku-pie noma i-casserole-eqinisweni, ayinqobe injongo.

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Hamba Inja Yakho

Akusho nje ukuthi lokhu kusho isikhathi sezinga eliphezulu nokuzibophezela wena kanye ne-pooch yakho, kodwa ucwaningo lubonisa ukuthi isilwane sakho singakusiza ukuthi ulahlekelwe isisindo futhi sikuvimbele ekutholeni okuningi.

Ucwaningo oluningi luye lwabonisa ukuthi abantu abanakekela izilwane ezifuywayo bavame ukusebenza ngokweqile, futhi, kuzo zonke izilwane ezifuywayo (amahhashi kanye nezinye izilinganiso ezingenakiwe lapha), izinja zibonakala zikhuthaza umsebenzi omkhulu ngokomzimba.

Ukuhamba inja yakho ngokuvamile kusho ukuthi uzothatha ukuhamba okude kunokuba ungathanda uma ngabe uwedwa. Ucwaningo olulodwa lwaseCanada lathola ukuthi abahlinzeki bezinja bahamba ngamaminithi angu-300 ngesonto, uma kuqhathaniswa nemizuzu eyi-168 ngesonto labo abangenayo inja, futhi abaqaphi bezinja baphawula isibopho sokunakekela izinja zabo njengesizathu esiyisihluthulelo esihamba phambili kule moto.

Ucwaningo luye lwathola ukuthi abahamba ngezinja bayahamba ngokushesha kunabo abahamba bodwa ngaphandle kwenja. Ukuhamba okusheshayo , kunalokho, kunikeza izinzuzo ezinkulu zezempilo kunokuhamba kancane noma nje ukuhambahamba. Ngenxa yomzamo omkhulu womzimba odingekayo, ukuhamba ngokushesha kuzothatha amakholori amaningi kunokuhamba kancane isikhathi esifanayo.

Ukuhamba inja yakho kungabuye kube umthombo wenjabulo kanye nendlela enempilo yokuthola ukucindezeleka okuvela emoyeni ovunguzayo wamaholide.

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Ziqhathanise Nsuku Zonke

Okuthandayo kuqala ekuseni, njalo ekuseni. Ungase ucabange ukuthi lokhu kungase kube okungahambi kahle, ngoba kungabangela ukuba uphelelwe ithemba uma uthola ukuthi ukudla okunzima okwedlule ubusuku obukwenzile, empeleni, upake ngamapounds. Kodwa ngokuphambene nalokho, ukuzilinganisa nsuku zonke kungakuthuthukisa isisindo sakho sesikhathi eside sokulahlekelwa, futhi kukhona ucwaningo oluningi lokubuyela emuva lokhu.

Ukuzicabangela nsuku zonke kwenza ukwazi ukubamba amapremu amancane okuzuza isisindo ngaphambi kokuba abe ngu-10 noma 20 amakhilogremu. Konke mayelana nokuqwashisa nokunika amandla-futhi ukwazi izinombolo zakho yisinyathelo sokuqala.

Njengoba kushiwo ngenhla, ucwaningo oluthile luye lwathola ukuthi labo abazondayo nsuku zonke balahlekelwa isisindo esikhulu kunalabo abazithengisa kancane kunanoma yiliphi usuku.

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Qala isiko elisha

Imindeni eminingi inezinhlobo ezithile zezinkolelo zeholide. Bona ukuthi awukwazi yini ukwenza owakho unempilo. Isibonelo, ngiyazi ngemindeni eminingi enamaSuku okuNyaka Omusha ukuhamba noma ukuhamba ngokubonga / ukugijima ukuze uthole usizo.

Uma umndeni wakho ungenzi kakade lokhu, cabanga ngendlela ejabulisayo ongayifaka ngayo umsebenzi womzimba lapho bonke bazozuza khona. Lokhu kubaluleke kakhulu ezinganeni, futhi, ikakhulukazi njengoba ukukhuluphala kwengane kuqhubeka nokuba yinkinga enkulu yempilo yomphakathi . Izingane zifunda ngesibonelo, futhi ungasiza ekuqinisekiseni ukuthi eyakho isibonelo esibeka phambili ekukhuthazeni nasekugcineni impilo enhle.

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Yenza kube lula

Uma ungenayo isimiso sokuzivocavoca njalo (bheka inombolo 3 ngenhla), usengakwazi ukusebenza ngeholide. Kulula njengokugqoka izicathulo zakho nokuhamba. Okungcono okwamanje, bona ukuthi ungathola yini noma amalungu omndeni owodwa noma ngaphezulu ukuba ahambe nawe, ngaleyo ndlela usebenze ngesikhathi esithile semfanelo ebusweni ngenkathi ushisa amakholori bese uqhubeka uhamba.

Inani eliphakeme kakhulu locwaningo liye laphakamisa izinzuzo eziningi zezempilo zokuthatha ukuhamba kwansuku zonke. Eqinisweni, ukuhamba okusheshayo kukhonjelwa njengendlela engcono yokuvivinya umzimba. Ukuhamba kuyindlela elula futhi elula yokuzivocavoca engakusiza ukuba ulahlekelwe isisindo, sikusize uhlale ukhona, futhi ikuvimbele ekutholeni okuningi.

Ngokwesibonelo, abacwaningi abahlaziye idatha kusukela ku-1999 Health Survey kusukela ngonyaka ka-1999 kuya ku-2012 banqume ukuthi ukuhamba okulula, okulula, okuhamba ngamaminithi angu-30 izinsuku ezinhlanu ngeviki kwakungcono ukugcina amakhilogremu ngaphezu kwesikhathi esifanayo esichithwa ejimini.

Ukuhamba kwansuku zonke kuzokwenza ngcono ukuhamba kwakho konke, ukusiza nge-arthritis nokukugcina ube nezimo eziguquguqukayo kanye neselula. Ukuhlala okusebenzayo ngokuhamba okusheshayo kuthuthukisa ukuqina komzimba, isisindo samathambo, umsebenzi wephunga, ngisho nokusebenza kobuchopho - konke okuhunyushwa kube yizinga eliphezulu lokuphila ngokuhamba kwesikhathi kanye nokukhula kwesikhathi eside. Isiphi isipho esingcono sokuzinikela kule nkathi yeholide?

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Yiba nomusa kuwe

Ngenkathi uba nomusa futhi unika abanye kule nkathi yeholide, qiniseka ukuthi uzenze okufanayo nawe, futhi. Ungazikhandla uma "uphawula" ukudla kwakho ngelinye ilanga noma uma uhamba ngokweqile kwi-dessert emcimbini, noma ngisho uma udla ekudleni ngokomzwelo ngesikhathi sokucindezeleka ngokukhethekile. Okubalulekile ukuthi ubuke esikhathini esizayo, khumbula ukuthi konke akulahlekile, futhi uvele uqoke lapho ushiya khona, udla kahle ngesikhathi esizayo futhi izikhathi eziningi emva kwalokho njengoba ungase uzihlanganise. Yinto evamile ekubambeni okubalulekile ngokuhamba kwesikhathi.

> Imithombo:

> Brown SG, Rhodes RE. Ubudlelwano phakathi nobunikazi bezinja kanye nesikhathi sokuzilibazisa ehamba nabantu abadala baseNtshonalanga eCanada. Am J Prev Med 2006; 30: 131-36.

> Johnson R et al. Ukudla okuyishukela nokudla kwempilo: isitatimende sesayensi esivela ku-American Heart Association. Ukujikeleza ngo-2009.

> Lordan G, Pakrashi D. Yenza yonke imisebenzi "isisindo" ngokulinganayo? Yeka ukuthi imisebenzi ehlukene yezinto ezibonakalayo ihluke kanjani njengezibikezelo zesisindo. I-Risk Anal 2015 May 20.

> Steinberg DM, uBennett GG, Askew S, uTate DF. Ukulinganisa izindaba zonke zansuku zonke: ukukala nsuku zonke kuthuthukisa ukulahlekelwa kwesisindo nokutholwa kokuziphatha kokulawula isisindo. I-J Acad Nutr Diet 2015; 11: 511-8.

> I-World Health Organization. Ishidi lwazi: ukukhuthaza ukusetshenziswa kwezithelo nezitshalo emhlabeni jikelele.