Nekuchinja kwose kunoitika mukoroji, hazvishamisi kuti vanhu vakawanda vawedzere kuwanda. Uye kuwedzera kwekurema hakusi kungopedza makore ako ekoroji. Iko kuwedzera kwekuremera kunokuisa iwe nokuda kwezvinetso zvekuremera zvinogona kukutevera iwe kuva munhu mukuru .
Isangano redu rekugara rakaguma rinosangana nesu tose, asi semudzidzi, unogona kuita zvinhu kuti ugare wakaenzana uye usadzivirire kuwana mutsva 15.
Ronga, Gadzirira, uye Kurwisa
Kuenda kuchikoro kunoreva pakupedzisira uri mutariri wehupenyu hwako, asi zvinorevawo kubata nemisungo inogona kuita kuti iwe uwedzere kuwanda. Nzira yakanakisisa yekugadzirisa nayo iyo ndeyokufunga mberi nekuita urongwa hwekutarisana nematambudziko anowanzoonekwa:
1. Kunwa
Kunyanya kunwa doro ndicho chinetso chiri kukura pamakoroji ekorosi kumativi ose enyika uye zvinogona kukonzera kukanganisa kwehuropi, kurasikirwa mupfungwa, uye kunyange rufu. Kunwa zvakanyanya kunogona kukonzera zvakare chimwe chinhu: Kuwedzera kuwedzera. Doro harina mafuta, asi rine makorikori - 7 makirogiramu pagiramu inopesana neproteiniti uye carbs, zvose zviri ne 4 makorikero ne gramu. Wedzera mune imwe yakakwirira-yekori yakawedzera sejisi, zvinosanganiswa kana shuga, uye makorikoni anogona kutanga kumira. Ivhareji 12-ounce inogona kunwa doro ine 148 makorikiti naizvozvo, kunyange iwe unongova newaini imwe chete usiku, iyo inowedzera 1 000 makirogiramu pavhiki iwe unowedzera kudya kwako.
Izvozvo zvinoreva kuwana mari inopfuura pondo pamwedzi.
Kicking the Habit
Kunwa doro kunotungamirira kune zvinetso zvizhinji, kazhinji zvakanyanya kukura kudarika kuwana uremu. Saka kudzivisa doro zvachose kunopa rubatsiro rwako rwakanakisisa rwekugara wakakwana uye wakachengeteka. Kana iwe uchinwa, kuenzanisa ndicho chinhu chinokosha, kunyange izvo zvingave zvakaoma nemapati asingagumi uye kunyanya kudzvinyirira kunwa kudarika.
Iwe unogona kuita kuti zvive nyore kuburikidza nokuva rimwe girasi remvura kune zvose zvinwiwa zvinodhaka zvaunenge uine, izvo zvicharamba zvichikuchengetedza hydrated uye zvinobatsira kuti usapedza kudya kwemazuva mashoma-kudya. Inobatsirawo kuti usabatwa manheru oga oga. Zvichengetedze kwevhiki, uye, kana iwe uri pamutambo, dzivisa ganda rinosanganisa iro rinowanzove rakasvibiswa, kana rimwe doro rakaoma, rinowedzera doro. Kunyanya kunwa doro mukunwa, kuwedzera koriori.
2. Pizza
Hapana chinonyaradza kudarika kukumba mukati mekupisa, chezay pizza pakati pe-night-cram session session. Chokwadi ndechekuti pizza haisi chinhu chakaipisisa chaunogona kusarudza kudya kwemanheru. Kana iwe ukasarudza veggie toppings uye usapinda mvura yakadzika dish extravaganza, unogona kunakidzwa noutano hwakanaka hwepiza - chezi inogutsa zvinodiwa zvako zvekudya, tomato sauce / veggie toppings inogutsa chikamu chezvokudya zvako zvemiriwo, uye kubwinya kunopa mishonga kubva pachingwa uye boka rezvokudya zvezviyo.
Kicking the Habit
Pizza inova muvengi wako pa2: 00 mangwanani mushure mokunge watova kudya . Kuramba wakanonoka kunowanzoreva kudya zvakanyanya, uye usiku husiku hwekudya hunopedzisira huri kuve panzvimbo isina kunaka. Iwe uri nani pane urongwa hwekupedzisira usiku hunopedza kudya nekudya zvishoma zvishoma zuva rose.
Iwe uchafarira pizza yako zvakanyanya kuziva kuti hausi kuwedzera mamwe makoriyori kune kudya kwako.
3. Zvose Zvaunogona Kudya!
Handizivi pamusoro penyu, asi chikafu payunivhesiti yangu yakapa matani ezvokudya uye zvisingagumi zvayo. Ndakadzidza nenzira yakaoma kuti kudzokera kumasekondi kwaive nekukurumidza kuwedzera mamwe mabhegi pachigaro changu. Mushure mezuva rakaperera remakirasi ekufungidzira, muviri wako uchaedza kukunyengera iwe kuti udye chimwe chinhu chakakodzwa kuti chive chako.
Kicking the Habit
Kutanga, shanyira MyAplate yeA USDA kuti udimbure pane zvidzidzo zvekudya zvine utano. Mamwe mazano akajeka ndeyekuzadza miriwo uye michero uye kusarudza chingwa-zviyo zvose uye pasta.
Kudya zvokudya zvakakanyiwa kana kupiswa panzvimbo pane zvakakangwa kana kuiswa zvichakubatsirawo kuti usawana mafuta akawanda. Idya zvishoma nezvishoma uye unofuta biteve rose uye iwe uchaona zviri nyore kudzivisa iyo yechipiri rwendo pasi pasi pasi. O uye tarisa kupfeka kwemaladhi, iyo inogona kusvika kusvika 150 makorikoni pakushanda. Heino muenzaniso mukuru wekudya kwakanaka .
4. (Yawn) Nemazuva Ekupedzisira
Kusava nehope kunogonawo kuita kuti kuwedzerwa kudya uye kuwedzera kuwedzera. Apo iwe uri kurara-wakarambidzwa, iwe unowanzoita kuti udzoke kune marudzi ezvokudya zvinowanikwa bedzi kuburikidza nemichina yemadhora-inwaya. Hazvidziviriki kuti iwe uchanzwa husiku husiku, saka ungaitei kuti uwedzere kuderedza?
Kicking the Habit
Nzira imwe chete iri pedyo neyoyi ndeyekuedza zvakanakisisa iwe unogona kuti uwane zvakanaka, kunaka kwekurara. Izvi zvingada kuudza kwete kumapato masikati manheru kana kushandura purogiramu yako kuti uwane kudzidza kwako pakutanga, asi zvinorevawo muviri wako uchashanda mukukwirira kwemamiriro ezvinhu. Inobatsira kana iwe uine tsika dzese dzekurara dzakadai sokuenda kunorara uye kumuka panguva imwe chete zuva rimwe nerimwe.
5. Kwete Kuvhiya
Muchikoro chesekondari, iwe ungangodaro wakanga uri nyenyeri yemutambi wechirwere kana kuti mutambi wemutambo akanaka kwazvo. Iye zvino zvauri kukoreji, unogona kuona kuti mabasa ako ezuva nezuva ndeyekutarisa yako yaunofarira sipo opera uye kubvongodza kuburikidza nesimbi yako yegunge yemuvakidzani kwebhagi rega rega re mbatata. Iye zvino haisi nguva yekurega kushandisa. Iwe haufaniri kudzidzisa marathon kana chero chinhu. Kungotora nzira dzokufamba-famba zuva rimwe nerimwe kunogona kubatsira kubvisa pounds mamwe.
Kicking the Habit
Kunyange kana wakabatikana, unogona kuwana nguva yekuita zvekuita . Kufamba kubva kuchikoro kuenda kuchikoro kunogamuchirwa, sezvinoita kumhanya uye pasi pasi. Asi iwe unofanirwawo kuedza kuita zvakanyatsorongeka sekuvhima sekutamba-svetuka kumusasa kana kurova maitiro ekudzidzira simba. Zvikoro zvakawanda zvine imwe nzvimbo yekuchengetedza muviri (inowanzosunungurwa kune vadzidzi) uye vamwe vanopa pachena rusununguko rwomunhu. Usakanganwa, simba rekudzidzisa rinogona kubatsira kusimudza mararamiro ako nekuwedzera mamwe maviri. Kana iwe usingagoni kuratidzika sekukwevera chiuno chako kumusasa wekudzidzira, haudi mimwe midziyo kuti uwane basa rakakura. Edza kuita basa iri iwe unogona kuita zvakanaka muimba yako ye dorm kana kuti neimba isina zviduku kana kwete zvishandiso zvinodiwa:
Kuti uwane mamwe mazano ekurovedza muviri, shanyira Muvambi weChiner uye uwane chokwadi pakushanda uye nekubatanidza mazano ekushanda .
Unyanzvi hwekufarikana nomutungamiri wegore rako ndeyekusanganiswa kwekugadzirira, kufunga, uye kufara. Zviri kuedza kuenda kumugumo wakadzika, chii nezvose zvinodha rusununguko runokupoteredza iwe. Asi, izvo zvaunoda kuedza ndezvokuenzanisa. Ita kuti unakidze, inakidzwa neusununguko rwako, asi ita zvisarudzo zvakanaka. Zviri nyore kuita izvi kana iwe uchikomberedza iwe neshamwari dzakagadzikana. Ita shamwari nevanhu vasingazokumanikidze kuti uwane imwe yekunwa kana imwe yebhandi uye iwe uchawana kudzivisa muedzo unowedzera nyore.
> Sources:
> Holm-Denoma JM, et al. Iyo "Freshman Fifteen" ("Freshman Five" Chaizvoizvo): Mafungiro uye Zvingaita Zvitsanangudzo. Health Psychol. 2008 Jan; 27 (1 > Suppl): S3-9.9.
> Racette, Susan B., et al. Kukura kwehuwandu, Kuita muviri, uye Mafuro Maitiro MuNyunyanisi uye Sophomore Makore eKoreji. Nyaya yeAmerican College Health 2005; 53: 245-251.