5 Kyawawan halaye masu cutar da ku

Wadatacce

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Idan ya zo ga lafiyarmu, wasu daga cikin abubuwan da muka fi so game da cin abinci, aiki, kitsen jiki da alaƙa ba daidai ba ne. A zahiri, wasu daga cikin imanin mu "lafiya" na iya zama masu haɗari. Ga kurakurai guda biyar da aka fi yi.

1. "Ba kasafai nake kewar kwana daya a dakin motsa jiki ba."

Kowane mutum yana buƙatar hutu daga aikin motsa jiki - har ma da 'yan wasan Olympics - saboda dalilai biyu. Na farko, jikinka yana buƙatar sabbin ƙalubale don kiyayewa ko inganta dacewa. Na biyu, yawan wuce gona da iri na iya haifar da ciwon tsoka da hawaye, raunin hadin gwiwa, rashin kuzari, gajiya mara yankewa, rage garkuwar jiki, har da bacin rai, in ji Jack Raglin, Ph.D., masanin farfesa na kinesiology a Jami'ar Indiana, Bloomington, wanda ke nazarin ilimin halin kwakwalwa da tasirin jiki na motsa jiki. "Idan baku taɓa rasa rana ɗaya a wurin motsa jiki ba, wannan yana nufin babu wani abu a rayuwar ku da ya fi mahimmanci," in ji shi.

Maimakon haka: Idan kuna shirin yin wani taron kamar 10k, kuna iya matsawa kanku da ƙarfi fiye da yadda kuka saba. A wasu lokuta, ba wa kanku hutu daga dakin motsa jiki. Tafiya waje. Shirya ranakun hutu kuma ku more lokacin zaman jama'a tare da abokai. Sassauci shine maɓalli.

Gaskiyar ita ce tafiya tsawon sati guda ba tare da keta gumi ba zai yi tasiri ga lafiyar ku sosai - amma yin tsayi ba tare da hutu daga ayyukanku ba tabbas zai yi. "Al'amari ne na raguwar dawowa," in ji Raglin. "Yin ƙari da yawa - ba tare da gina hutawa da dawowa cikin ayyukan ku na yau da kullun ba."

2. "Bana cin kayan zaki."

Yanke alewa yana da kyau, amma ƙoƙarin kawar da duk abin zaki na iya yin illa.Wannan saboda kuna cin karo da shirye -shiryen jikin ku na asali. "Kakanninmu suna buƙatar haƙori mai daɗi don sanin ko wane 'ya'yan itatuwa da kayan marmari suke shirye su ci," in ji Janet Walberg Rankin, Ph.D., farfesa a fannin abinci mai gina jiki da kimiyyar motsa jiki a Cibiyar Kimiyya ta Virginia Polytechnic a Blacksburg. "Don haka, a matsayinmu na mutane, muna da ƙarfi don son sukari." Idan kun yi ƙoƙarin kawar da duk kayan zaki daga abincinku, ƙarshe macen kogo na ciki za ta karɓi ku kuma za ku buga kukis, da ƙarfi.

Maimakon haka: Elizabeth Somer, MA, RD, marubucin The Origin Diet (Henry Holt, 2001), ta ce za ku iya dacewa da kowane irin magani a cikin abincinku, amma mafi kyawun fa'idar ku shine ku ci mafi ƙoshin lafiya: kwanon strawberries tare da cakulan miya, ko ƙaramin yanki na wani abu da gaske mara kyau, kamar siriri yanki na cheesecake ko guda mai gourmet truffle. Ta wannan hanyar, za ku gamsar da sha'awar ku kuma ba za ku iya yin ƙwazo ba.

3. "Na yi kitso jikina har ya kai kashi 18 cikin dari."

Mata da yawa suna maye gurbin iko akan abinci da motsa jiki don sarrafawa akan wasu ɓangarorin rayuwarsu, kamar ayyukansu ko alaƙar su, in ji Ann Kearney-Cooke, Ph.D., darektan Cibiyar Ciwon Ƙwararrun Ƙwararrun Ciwon Cincinnati. Kuma dabi'a ce da za ta iya zama abin sha'awa. "Duk lokacin da kuka wuce gona da iri game da wani abu, ko aiki ne ko aiki, hakan ya zama gargadi a gare ku," in ji ta. "Kuna iya amfani da wannan aikin don ƙirƙirar canji a wani ɓangaren rayuwar ku - kuma wannan dabarar ba ta aiki."

Kearney-Cooke ta ce wasu matan suna mai da hankali kan abin da za su iya sarrafawa, kamar abin da suke ci ko yadda suke aiki. Bayan haka, tare da kowace nasara da aka samu a jikinsu, ana ƙarfafa su su yi ƙari.

Fitar da kitse na jikin ku na iya zama haɗari: Fat yana rufe sel jijiyoyi da gabobin ciki kuma ya zama dole don ƙirƙirar homon kamar estrogen. Lokacin da kitsen jiki ya yi ƙasa sosai, za ku shiga yanayin yunwa, wanda ke rufe duk ayyukan da ba sa tallafawa rayuwa, kamar ovulation da gina sabon kashi.

A yawancin lokuta, in ji Jack Raglin na Jami'ar Indiana, lalacewar na iya zama dindindin: "Estrogen yana da hannu wajen ƙirƙirar kashi, wanda [mafi yawa] ya kammala kafin ku cika shekaru 20," in ji shi. "Idan kun tsoma baki tare da hakan, za ku iya kasancewa cikin babbar matsala ta [kashi-kashi] har tsawon rayuwar ku."

Maimakon haka: Makullin kiyaye kowane buri akan hanya shine a gan shi a matsayin wani ɓangare na babban hoto, in ji Kearney-Cooke. Ka tuna cewa yin aiki da cin abinci lafiya abubuwa biyu ne kawai na rayuwar lafiya; dole ne a daidaita su da iyali, aiki da ruhaniya, tunda duk abubuwa ne masu mahimmanci ga lafiya mai kyau. "Ka tambayi kanka, 'Me zai faru idan ban sa wannan burin ba?' Bai kamata ta ji kamar ƙarshen duniya ba. "

Maimakon yin ƙoƙari don ƙara ƙaramar lamba akan mai duba mai-jiki (ko akan sikelin), sanya fifikon ku akan gina tsoka. "Yawancin mata masu aiki da jiki suna faɗuwa tsakanin kashi 20 zuwa 27 cikin ɗari na kitsen jiki," in ji Carol L. Otis, MD, likitan wasan motsa jiki a Los Angeles kuma marubucin Jagoran Tsirar Mace ta 'Yan Wasan (Kinetics Human, 2000). "Kowa ya bambanta, ko da yake. Idan kuna cin abinci mai kyau kuma kuna motsa jiki akai -akai, jikinku zai sami matakin halittarsa ​​- kuma babu fa'idar zuwa ƙasa da hakan."

4. "Na yanke hanya baya ga carbs."

Carbohydrates suna da mahimmanci ga abincinmu -- duk da abin da masu haɓaka furotin ke kiyayewa. Carbs sune tushen tushen mai na jiki -- na tsoka da kwakwalwa. Cire carbs daga abincinku na iya haifar da asarar ƙwaƙwalwar ajiya na ɗan lokaci, gajiya, rashin kuzari, da raunin bitamin da ma'adanai, in ji Glenn Gaesser, Ph.D., farfesa a fannin motsa jiki a Jami'ar Virginia kuma marubucin The Spark (Simon & Schuster, 2000).

"Matsala mai mahimmanci tare da abinci mai gina jiki mai gina jiki shine cewa akwai abubuwa da yawa masu kyau, masu gina jiki masu kyau a cikin carbohydrates," in ji Gaesser. Har ila yau, kuna rasa fiber wanda shine ainihin abin da ke raba carbohydrates "mai kyau" (rikitarwa, babban fiber) daga "mara kyau" (mai sauƙi, mai ladabi).

Maimakon haka: Masana kimiyyar abinci mai gina jiki sun yarda cewa jigon kowane abinci mai lafiya shine carbohydrates. Kuma waɗancan carbohydrates ɗin yakamata su fito daga nau'ikan abinci iri -iri (karanta: ba a tantance su ba). "Ku nemi abincin da ba a sarrafa su sosai," in ji masanin abinci mai gina jiki Elizabeth Somer.

Kayan lambu da hatsi gabaɗaya sun fi kyau, sai 'ya'yan itatuwa, biredi masu yawan fiber da kuskus na alkama da taliya. Zaɓuɓɓuka mafi muni: da wuri da alewa, farin burodi da busassun, a cikin wannan tsari.

"Idan za ku iya sanya kowane ɗayan waɗannan abubuwan cin abinci zaɓi mafi hatsi, za ku fi kyau," in ji ta. "Bincike ya nuna akai-akai cewa dukkanin hatsi suna rage haɗarin cututtuka kuma suna taimaka maka kula da nauyin lafiya. Sun sami cikakkiyar lissafin lafiya mai tsabta. Wannan kayan da aka tsaftace ya kamata ku damu."

5. "Na makale shi, ko da kuwa, a cikin dangantakata."

Ba shi da lafiya ka tsaya tare da duk wani abu da ke sa ka rashin jin daɗi - kuma hakan ya haɗa da alaƙa, na sirri da kasuwanci, in ji Beverly Whipple, Ph.D., R.N., farfesa a fannin ilimin halin ɗan adam a Kwalejin jinya ta Jami'ar Rutgers a Newark, NJ.

Damuwar da ke fitowa daga rikice-rikice masu gudana, bacin rai ko rashin jin daɗi yana barin ku jin rashin ƙarfi - kuma yana iya ɗaukar shekaru daga rayuwar ku. Bincike ya nuna cewa idan kun kasance cikin yanayin damuwa na tsawon fiye da 'yan watanni, kuna saita kanku don matsalolin jiki kamar ciwon kai, asarar gashi, matsalar fata da matsalolin narkewa a cikin gajeren lokaci, da kuma ƙara haɗarin kamuwa da cututtukan zuciya. na dogon lokaci. Ƙwaƙwalwar ƙwaƙwalwa na iya kasancewa daga rashin damuwa da rashin bacci zuwa shuɗi da ɓacin rai.

Maimakon haka: Barin dangantaka ko duk wani haɗin gwiwa na dogon lokaci ba shi da sauƙi. Amma idan ba ku ji daɗi ba, matakinku na farko shine ku tambayi kanku menene, daidai, da ya ɓace daga yanayin, in ji Whipple. Wataƙila aurenku yana jin yunwa ta jima'i da ta zuciya; kila ka ji an tauye ka saboda maigidan naka ya soke tallan ka.

Yi lissafin yadda kuke ji, sannan ku fara magana. Kuna iya neman shawara tare da abokin tarayya. Wataƙila za ku iya canza sashe (da shugabanni) a wurin aiki ko kuma ku sake yin shawarwari akan ayyukanku. Dole ne ku ƙayyade tsawon lokacin da kuka yi jure wa yanayi da yawan lafiyar ku da kuke son sadaukarwa don zama.

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