1 - Zorora uye Gara Uine Utano
Mazororo anoitirwa nguva yakanakisisa nemhuri uye neshamwari, kumwe kunakidzwa, kuseka uye kufara. Zvinosuruvarisa, zvakatovewo zvakanyorwa nguva yekudzvinyirira nesimba rekutengesa, kupisa mumugwagwa wehasha, uye kusundira kuti zvinhu zvose zvive zvakakwana. Kutya kuora mutengo kubva pakudya zvisina kunaka kunokonzera kuwedzerwa kunetseka uye kuzvidya mwoyo.
Ngatitorei kufema kwakadzika uye tinyarare. Kunakidzwa nemimwe miedzo inonaka uye inonakidza yatinozvidzivirira mukati megore inotarisirwa. Ndezvipi mazororo angave asina rutivi rwechikwata chemajaya? Kurarama mararamiro akakodzera hazvirevi kushaiwa asi kurwara kwakanaka pamusoro pekudya. Kudya zvakanaka hakusi pamusoro pechiperedzero uye hatifaniri kutakurwa nechingwa mhosva nokuti taidya brownie.
Kufarira mazororo kuchave kune zvakakosha uye zvakakosha kana tikatora nzira yakasununguka. Apo isu tichiungana pamwechete kuti tiseka uye tifare, pane nzira dzekugara takatsvuka, tine hutano uye tinonzwa zvakanaka nezvatinosarudza.
2 - Chengetedza Kudya Zvokudya Zvakanaka
Kufarira zvishoma zvishoma panguva yezororo hazvizoputsi bhenji rako rekufananidzira. Chengetedza chikafu chako chinowanzogutsa chikafu chinowanikwa pakati pekusarudza zvinyaradzo. Iva nechokwadi chokuti firiji uye mapurry zvakachengetwa zvine zvokudya zvinokonzera mishonga zvakadai semhuka dzakashata, miriwo, michero uye mbeu yose. Kana uri kudya zvakachena pa 90/10 (kubvumira 10%% splurge), funga kuwira pasi kusvika ku 80/20 kana 70/30 kwemazuva mashomanana maitiro ezororo ezuva rako ari kudana zita rako. Yeuka, mararamiro ane hutano haambovi nehutambidzana asi kusika tsika dzakanaka.
Holiday Eating Tip:
Idya kudya kwakanaka kana shanje usati wamboenda kune zororo. Izvi zvichabvisa nzara kurwadza uye muedzo wokubata uye kuenda. Farira imwe kana mbiri yezvokudya zvako zvezororo zvakakosha mune zvakakodzera chikamu chikamu uye enda mberi.
3 - Chikamu Chekutonga
Mazororo anopa bounty yezvokudya zvinofadza uye zvichave zvakakosha kutevedzera zvakakosha chikamu chemukati panguva yezvokudya zvako. Tarisa pachindwe chako sechikamu chemugove wehuwandu hwezvokudya kuti uise pepa yako. Paunenge uripo, sarudza hombe duku kuti uone satiety kuti ikubatsire kuchengetedza zviyero zvakakwana zvezvikamu zvakakwana.
Holiday Eating Tip:
Kudya chikamu chakanaka chikamu kunobatsira kuchengetedza makirori mukati mehutano hwako hwezuva nezuva. Yeuka makorikori mumusana pesimba kunokonzera kuwedzera kuwedzera.
4 - Ita Healthy Snacks
Chikamu chemafaro ezororo chiri kutengesa vatinoda vedu. Hapana chakaipisisa kupfuura kudya nenzara munguva yekuita. Iyi ndiyo nguva yatinoedzwa nayo kuti tipe chikafu chekudya chinoswedera pedyo uye tinoshandisa bhokisi rinowedzera-guru re buttered pretzel. Yakanaka kwazvo ichidzika pasi asi ikozvino kushaya mhosva kwekudya kwekudya ndiko kuparadza kwako chiitiko chekutenga. Kuputika kudya kwakanaka hakufaniri kuisa pakutanga kune zvipo zvekutenga. Maawa ehotera yekutengesa kutengesa kune utano hwakanaka hwekugadzirira nekugadzirisa.
Holiday Eating Tip:
Ronga holide kutenga nehutano mupfungwa. Ita zvokudya zvakachengetedzeka zvine utano muhomwe yako kana jekete kuti ugadzire nzara. Nzvimbo huru inoshandiswa yakawanda inosanganisa zvinosanganisira masagaji ejasikisi akazadzwa neganhu yakasvibirira uye cranberries dzakaomeswa kana mabiko ane utano hwakanaka ane zviduku zvishoma.
5 - Ramba Uchishanda
Mazororo anogona kunge akabatikana nemamwe mabhizimisi, kubika uye zvekugarisana kwevanhu vanoita kuti tive nekamuri yakawanda mumatendende edu. Kuramba uchiita basa rako kuchave kwakakosha panguva ino yekubatsira kugadzirisa kuwedzera kwekudya kwe caloric uye kuderedza kushungurudzika. Shandisai hovha iyi sechirudziro chekushanda kwako uye gym yekudzidzira nguva yekusunungura, dzorera mabhatiri uye utore pfupa kubva pamusasa.
Holiday Workout Tip:
Rongedza basa rako pamakarani uye usabvisa. Sarudza nguva isingawirirani nezviitiko zvezororo kunyange kana izvo zvinoreva kuti uende kunorara kuti upedze mangwanani ekugadzirira.
6 - Inwa Mvura zhinji
Mazororo anounza waini nemweya uye mvura inodya inowanzokanganwika. Nyota yakawandisa uye kukanganisika kwemvura kunogona kukurudzira. Kuva nenyota panguva yekutenga kunetsekawo. Chiremba zvokudya zvinowanzogadzirwa nemvura yakawanda inoda mvura yakawedzerwa. Kuchengeta electrolyte kuenzanisa kunokosha zvakare. Funga nezvemuviri wemunhu inopfuura 60% mvura uye ichi chiri choga chinofanirwa kutsanangura zvido zvedu zvepanyama zvekuchengetedza hydration.
Holiday Nutrition Tip:
Uya nehombodo yemvura kune zviitiko zvezororo kana kana kunze kwekutenga. Ngwarira kunwa mvura kakawanda pamhemberero dzezororo kuti ubudise chepfu uye uchengetedze muviri wakanaka.
7 - Kurema Doro Kunwa
Doro chikamu chikuru chemazororo. Inogona kunakidzwa nekugadzirisa nekuchengeta doro kusvika kudiki uye kunwa mvura pakati pehovha. Kunwa zvakanyanya hausi nguva inofadza uye migumisiro yakaipa inogona kuitika nyore nyore apo doro rakaderedzwa kana kubviswa kubva pane mararamiro ako akanaka. Iwe unenge wava kunyanya kunetseka nekunwa doro kunokonzera kushungurudzika kwakasiyana-siyana kushanyira, uye nguva yako yasara iri pane sofa kudya vanokonzera munyu.
Holiday Drinking Tip:
Ramba uchinwa doro kusvika zvishoma (kwete zvinopfuura 2 zvinwiwa) kana kuzvidzivirira zvose pamwe chete. Vanyengeri vanodya doro vachamwa mashizha masere emvura yegaundi imwe neimwe yehujize kuti inonese uye inobvisa chepfu kubva mumuviri.
8 - Deredza Kudzvinyirira
Tine dambudziko rakawandisa muupenyu hwedu hwese hwezuva nezuva kuti tibviswe kuparadza nguva yedu yezororo. Kushungurudzika kunoita kuti cortisol isunungurwe uye inobatanidzwa kuhuwandu hwekuwedzera. Ichokwadi ichi chinofanira kutitumira kune chidzidzo chekufungisisa nezvekufema kwakadzidzira muviri kana kuti kuitisa muviri kwekusununguka kwakagadzirisa endorphin. Kuchengeta hove isina kushungurudzika kunofanira kuva chinangwa chedu. Kuyeuka chikonzero chegore racho kunofanira kubatsira kuchengetedza icho chakanaka.
Holiday Survival Tip:
Rega kuenda kunetseka panguva yezororo uye uone kuti inguva yakagadzirirwa mhuri, shamwari, uye nguva dzinobatsira. Kanganwa zvinhu zvose zvakanyanyisa, tora bhodhi yemutambo uye ufare.
9 - Zvizvigadze Vamwe Slack
Tinowanzova zvakaoma zvikuru pachedu nemitumbi yedu, kusimba uye chaizvoizvo zvose zvinosanganisira upenyu hwedu. Iwe uri kutevera chirongwa chekuita zvakanaka , unonzwa uchifara asi ikozvino mazororo ari kuuya nechinetso uye rima panzvimbo yekufara. Nguva yako yekufambisa pfungwa inomhanya kusvika pakuva mafuta, kudarika-kudya uye zuva nezuva manzwiro iwayo anowedzera kune zvinotyisa. Nhanho yekutanga iri kurega kuenda kune manzwiro asinganzwisisiki uye zvinotarisirwa zvisingagoneki nemunhu wese. Kukwana hakupo uye kunongopfuurira chete sezvatinoita mararamiro ehutano.
Holiday Survival Tip:
Zvizvidzire iwe slack this holiday and gift you permission to relax, to enjoy some treat, and understand it is not to destroy all your efforts.
Sources:
National Academy of Sports Mushonga (NASM), HOLIDAY EATING: DHOTI, VADZIDZISI, NEVANHU VAKUDZIDZA! OH MY! , Emily Bailey, 11/17/15
National Academy of Sports Medicine (NASM), SIMPLE NUTRITIONAL STRATEGIES - CHIKAMU 1, Fabio Comana MS, MA, NASM-CPT, CES, PES, 12/24/13
National Academy of Sports Medicine (NASM), NZIRA DZOKUDZIDZA KUNYANYA KWENYIKA YESVIDIDAY, Brian Sutton MS, MA, PES, CES, NASM-CPT, 12/12/13