Izvo hazvina basa kuti uri nemakore mangani - kana iwe uchigara uchidya mamwe makoriri kupfuura iwe unopisa, iwe uchatora uremu. Asi pane dzimwe nguva muhupenyu hwako apo mukana wekusadiwa unorema kuwedzera. Ngatitangei nemazuva iwayo ekoroji:
Kurema Kunowana Kubva kune Freshman Zvigumi nemashanu
Chikoro inguva inofadza yevechidiki, uye inguvawo apo vanhu vanoedza kuwedzera kuwanda.
Chidzidzo kubva kuCornell University chakaratidza kuti muvhareji weva freshman akawana makirogiramu anopfuura mana mumavhiki 12 ekutanga pamusasa.
Kune vakawanda vatsva, muedzo wekuzviisa muzvokudya zvisina kuchena uye kuoma pane zvikamu muimba yekudyira zvinotungamirira kune uwandu hwekuremera. Chimwe chikonzero chemafrimanita gumi nemashanu chiri kuderedza basa rekuita uye kubatanidza nguva yekudzidza nekupedza nguva.
Mazano Okudzivisa Mufudzi Manheru gumi nemashanu
- Cherechedza zvikamu zvako zvemugove muimba yekudyira. Sarudza saladi, miriwo miriwo yakasvibirira, nyama dzakashata, uye chingwa chose chegorosi. Deredza zvidimbu zveFrance, soda, sodha , uye kudya zvakabikwa.
- Chengeta utano hwakanaka huri muruoko. Usatenga zvikwama zvemafirosi mazamu, mazhi, tortilla chips, uye cheese zvinotyisa. Kana iwe uine firiji, unogona kuchengeta mutsva wakagadzirwa uye kuvhara.
- Sarudza zviyo zvinokonzera zviyo, keke zvingwa, marimu, michero mitsva, uye michero yakaomeswa . Kana iwe uchida yepamusoro-koriori, urombo-chikafu chisina kudya, uchitenge muzvikwata chimwe chete zvekushandira kuitira kuti ugone kudzora yako calorie inowanikwa.
- Funga kune zvinwiwa zvine utano. Sugary sodas haina huwandu hwezvokudya kunze kwemakoriji anogona kuwedzera nokukurumidza. Inwa girasi rimwe remvura pakati pekudya panzvimbo.
- Ita zvekushandisa. Ndinoziva nguva yekudzidza yakakosha, asi iwe unofanirwa kuramba uchingoshanda. Iwe haufaniri kuenda kumitambo yekutamba kana kuita chero chinhu chakanyanya kuoma.
- Kufamba kwemaminitsi makumi matatu nemashanu mazuva mashanu pavhiki ndiyo nzira iri nyore yekugara yakashanda uye kupisa makoriki akawanda.
Kurarama Pamwe uye Kuwana Uremu pamwe chete
Chikamu chinotevera chinowanzounza kune kuwedzerwa kuwedzera kuwanda ndeye paunenge waroorana kana kuti uchienda newaunogara naye. Kunyange zvazvo vanhu vakaroorana vachiwanzova noutano kupfuura vanhu vasina kuroora, kunewo chido chokuneta.
Nei izvi zvichiitika? Izvi zvingave zvichikonzerwa nekuderedza kushanda kwepanyama nokuti iri kuedza kugara kumba uye kunyura pamubhedha negirazi yakanaka yewaini. Uyezve, kana vamwe vanhu vachiwana mumwe wavo, vangave vasisati vachinzwa kudiwa kwokubhadhara zvikuru kuremera kwavo. Chimwe chikonzero chingave chikonzero nekuda kwechido chekutarisirana uye kubatana mukunyaradza zvokudya pamwe chete.
Mazano Okudzivirira Kuwedzerwa Kuwedzerwa Mushure Mokuroora / Kufamba MuMuviri
- Ibva pamubhedha. Ita nguva yezviitiko zvemuviri zvaunogona kufara pamwe chete. Unogona kunge uchida kufunga nezvekubatanidza boka rehutano pamwe chete kana kuzvipira kuzvifamba kana kumhanya kwemaminitsi makumi matatu nemazuva mashanu pavhiki.
- Sarudza hutano hwakanaka, hushoma-koriori uye tarisa hukuru hwemugove wako panguva yekudya. Shandisa hove huru sekudya kaviri pavhiki uye usapinda kudya zvakabikwa uye yakakura-calorie dessert.
- Itai kuti muve nemamwe mazwi akanaka uye kutsvoda panzvimbo pezvokudya uye mupfumi.
- Tora kirasi yekubika pamwe chete uye dzidza kugadzirira kudya uye kudya kunonaka kumba. Kugovera kubika nekugadzirira kudya kweviri kuchakubatsira kuti murambe muchidya kune utano hwakanaka.
Kurema Kuwana nekudya Kweviri
Kuwedzera kwepamuviri panguva yekuzvitakura kwakajairika, uye zvinogona kutora zvinopfuura gore mushure mekuberekwa kwechecheche wako kurasikirwa nehomwe iyo yakawanda. Hazvisi nyore nguva dzose, kunyange zvakadaro. Kana kudya kwako kwakashanduka mukati memwedzi mipfumbamwe yekuzvitakura, iwe unofanira kuachinja kuti udzoke kuhutano hwako hwakanaka.
Mazano ekurasikirwa kwemafuro mushure mekuberekwa
- Amai vanoyamwisa vanowanzorasikirwa nekukurumidza zvakanyanya kupfuura vanaamai vasina.
- Post-partum gadziriro inobatsira kuti uwanezve utano hwemwana hunotanga kufanana.
- Sarudza zvikafu zvinovaka zvakadai semichero, miriwo, nyama dzakatsonda, zviyo zvakakwana uye michero kuti uwane makoriro aunoda.
- Gara kure nejunk foods uye high-calorie snacks. Yeuka kuti iwe uchava muenzaniso wekuti mwana wako adye maitiro.
- Usatarisira zvakawanda kwazvo munguva pfupi. Supermodels vanogona kubereka uye vadzoka mubhini mumwedzi kana maviri, asi vazhinji vedu tinotora nguva yakareba.
- Inogona kutora kusvika pagore kurasikirwa ne-post-baby uremu, saka sarudza uye usazvirega iwe pachako.
Nguva Yezororo Kubata
Nguva yezororo ndiyo nguva inotevera apo isu tinowanzoedza kuwedzera kuwanda - ndiyo nguva chaiyo yekuisa pane imwe pound kana maviri. Izvozvo zvingasaita sezvakawanda, asi zvinowedzera pamusoro pemakore.
Vanhu vazhinji vanozvipira pachavo nechinangwa chakanaka chekuita zvisarudzo zveGore Idzva, asi sei usina kutanga musoro munaJanuary uye kugara wakasimba munguva dzezororo?
Mazano Okudzivisa Kurasikirwa Kwehupfumi Kuwana
- Idya chikafu chechiedza uye chine utano usati waenda kumapatiko ezororo kuitira kuti iwe usanyanya kudya zvakanyanya mushure mekunge wasvika.
- Usafambidzana nepamusoro petafura yemabhotetsi apo zviso uye kunhuwirira kwezvinofadza zvinotyisa zvakare.
- Chengetedza chirongwa chako chekuita basa chienda. Kana iwe uchinge uchiita zvinhu zvishomanana, iwe unogona kuwedzera kuwedzera zuva rako rekuvhivedza nguva kuti upise pane mamwe maori.
- Ramba uchinwa doro rako. Doro rine mamwe makoriki ausingadi, uye mari yakawanda inogona kubvisa thiamin uye folate mumuviri wako.
- Kana iwe wakatsunga kuzvipira, iva nechokwadi chekunwa girazi remvura pakati pezvose zvinodhaka.
- Ipai zvokudya zvakakosha pazvokudya zvezororo. Greens uye michero yakaisvonaka uye miriwo inofadza, inonaka uye ine utano.
- Usadururira pane zvisikwa zvakasara uye gravies. Chengeta zvikamu zvako zvekudya zvechingwa.
Kurema Kuwana Pakati PeMakore Makore
Pakati pezera rinotanga pazera remakore makumi mana, uye rinogona kuva nguva inofadza. Vana vaduku vakura uye zvichida kunyange kunze kwemba. Basa rako uye zvinangwa zvemhizha zviri kusangana, uye hupenyu (uye chiitiko chemuviri) chinogona kutanga kuterera zvishoma.
Nzira yekufamba kwenguva inononoka inogona kuva yakanaka, asi ino haisi nguva yekuderedza basa rako rekuita. Usatanga kudya kudya zvakawanda zvisina kudya ikozvino, zvimwe. Kuwedzera kwehutano pakati pezera rinotakura kunotungamirira kune zvinetso zvehutano zvisingagumi sehutano hwehutano, chirwere cheshuga, uye chirwere chemazuva ekupedzisira muupenyu.
Kana iwe uchitove wakanyanyisa kukura kana kuti wakazara, ino ndiyo nguva yekuderedza uremu nokuti hupenyu hwako hwose hunoenderana nazvo.
Mazano Okudzivisa Kuwedzera Kuwedzerwa Mukati Mukati
- Ramba wakashanda. Kudzidzira kwete kungopisa makorikori asi kunodzivirira kutadza kwemutsipa. Iyo yakakura miviri yenyu, iyo yakawanda yekoriori yaunopisa.
- Kana iwe uri kunyanya kuwandisa kana kupfutidza, inguva yekuwana zvakakomba pamusoro pesimba rako. Shandisa diary yezvokudya kuti uone kudya kwako.
- Kana iwe usina chokwadi chekudya zvakanaka, taura neanodyist kana nutritionist .
- Iye zvino kuti vana vakabva iwe unogona kuzviwana uchidyira mumaresitorendi kazhinji. Vanhu vanogara vachidya muresitorendi vane tsika yekuve nezvinetso nehokuwana.
- Tarisa zvikamu zvako zvemugove uye uite sarudzo dzakanaka. Shandisa zvokudya zvako kana kutora hafu yavo kumba newe.
- Ramba uchisarudza kudya zvinovaka muviri:
- Idya zvibereko zvishanu nemiriwo zuva rega rega.
- Idya hove uye nyama yakaonda.
- Unakidzwe nemiti yakagadzirwa nemarimondi uye walnuts.
- Sarudza mbeu yose. Dzivisa kudya kwemafuta, zvokudya zvakabikwa, shuga zvokudya uye usanyanyisa kudya zvisina kudya.
Kuswedera kumwedzi uye Kurema Kuwana
Kuswedera kumwedzi nguva yekushandura, zvose mumuviri uye mupfungwa uye vakadzi vakawanda vanotambudzika nehupfumi panguva ino. Kudzidzira muviri kunokosha zvino; iwe unofanirwa kugara wakashanda kuti urambe uine hutano hwakanaka uye uchengete mafupa ako akasimba. Sarudza zvokudya zvinovaka zvakadai sey soy, broccoli, neholiflower - zvinogona kubatsira kuderedza ngozi yako yekenza yemazamu. Kuchengeta uremu hutano huchaderedzawo ngozi yako yehutano hwepfungwa uye chirwere cheshuga.
Mazano Okudzivirira Kurapa Kwemajeri Kuneta
- Semazuva ose, sarudza zvokudya zvine utano uye tarisa zvikamu zvako.
- Iwe unoda huwandu hwekakori iwe uchiri kukwegura . Kana iwe usingagoni kuderedza karori yako kupinda kana kuwedzera maitiro ako emabasa, iwe uchatora uremu.
- Zvimwe zvokudya zvinoshanduka uye kudya kwezvokudya zvinogona kukupa ruzivo kubva kune manopausal kusagadzikana.
- Wedzerai michero yenyu uye miriwo yekudya uye funga nezvekutora zvokudya zvekudya zvakadai se soy, red clover, vitamini B-6, vitamin E , uye omega-3 fatty acids.
- Ndinewo mazano ekugadzirisa kudya nemazinyo.
- Calcium inowedzera mavitamini D inogona kubatsira kuti mafupa ako ave noutano hwakanaka. Iwe unotanga kutora calcium supplements kwenguva refu mushure mekuguma kwemwedzi.
Zvose izvi mazano ekudzivirira kuwedzerwa kuyerwa kunobatsira pazera ripi zvaro uye chero zvikamu zvehupenyu hwako. Kana iwe ukavatevera zvose, unogona kukwanisa kuve wakasimba, unofara uye mumuviri wakakwana.
Sources:
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