Taken Jillian Michaels Game da Girman Nauyin Holiday ya bar mu da Wasu Tambayoyi

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Tare da Godiya ta kwana tara, kowa na mafarkin shaye-shaye, cranberry sauce, da kabewa kek yanzu. Wannan yana nufin wasu mutane na iya yin gwagwarmaya da tunanin abin da jin daɗin lokacin zai iya yi don nauyin su.

Ba abin mamaki ba, mai horar da tauraro Jillian Michaels yana son samun yawan asarar Qs a wannan lokacin na shekara. Don haka, ta yanke shawarar buga bidiyo zuwa Instagram kuma ta ba da mafi kyawun shawarwarinta ga duk wanda ya damu game da hauhawar nauyi yayin hutu.

Shawarar ta ta farko ita ce amfani da motsa jiki don daidaita daidaiton ƙarin adadin kuzari da za ku ci yayin hutu. "Yaya kike kiba?" ta ce a cikin bidiyon. "Kuna samun kiba ta hanyar cin abinci da yawa. Kuna samun nauyi ta hanyar cin calories fiye da yadda kuke kona. Don haka abu na farko, za mu iya rage yawan abincin da muke ci ta hanyar motsa jiki." Don haka idan kuna tsammanin cin abinci mai nauyi mai nauyi, Michaels yana ba da shawarar haɓaka tsayi ko ƙarfin aikin ku a wannan rana don taimakawa daidaita ƙarin abincin. (Mai alaƙa: Wannan Bidiyon motsa jiki na Minti 8 daga Jillian Michaels Zai Cire ku)

Amma idan kuna karanta wannan kuma kuna tunanin lokacin hutu ya kamata ya kasance game da shi jin dadi abincin biki mai dadi da ba damuwa game da yadda zai shafi nauyin ku, ba ku kaɗai ba. Ƙari akan hakan a ƙasa.

ICYDK, Michaels yana bayanin manufar adadin kuzari a cikin, adadin kuzari. Mahimmin ra'ayi yana da ƙima: Idan adadin adadin kuzari da kuke ɗauka daidai yake da adadin adadin kuzari da kuke ƙonawa, za ku kiyaye nauyi iri ɗaya. Inauki adadin kuzari fiye da kuna, kuma za ku yi nauyi; Hakazalika, shan ƙananan adadin kuzari zai iya haifar da asarar nauyi. Koyaya, yana da ɗan rikitarwa fiye da daidaita kalori da kuke ci tare da adadin kuzari da kuka ƙone yayin motsa jiki. Ƙimar ku na ƙimar basal - adadin kuzari nawa kuke ƙonawa a hutawa - abubuwan cikin ɓangaren "adadin kuzari" na lissafin. Don ƙarin rikitarwa al'amura, samun karancin kalori na iya haifar da nauyi riba. "Lokacin da ba ku tallafa wa jikin ku da isasshen adadin kuzari ko man fetur, ƙwayar jikin ku ta ragu sosai, kuma kuna ƙone ƙananan adadin kuzari," Libby Parker, R.D., ya gaya mana a baya. "Wannan amsa ce mai dacewa ga jiki da gaskanta cewa yana cikin yunwa kuma yana son adana makamashi (aka riƙe waɗannan adadin kuzari)." Tare da waɗancan ɓangarorin a zuciya, wannan ra'ayi, a cikin sauƙi, kayan aiki ne da aka saba amfani da shi don sarrafa nauyi.

Baya ga nasiha ta motsa jiki, Michaels ta ba da wata shawara: Tana goyon bayan bin ka'idar 80/20 ba kawai a lokacin hutu ba, amma kowane rana. Falsafar duk tana nufin yin sama da kashi 80 na abincinku tare da abinci mai lafiya (yawanci duka, abinci mara tsari), da sauran kashi 20 tare da wasu, ƙarancin abinci mai gina jiki. "Ra'ayin anan shine ba za mu wuce gona da iri ba," in ji Michaels a cikin bidiyon ta. "Muna da abubuwan sha guda biyu; ba 10 ba. Muna aiki da waɗannan abincin a cikin izinin calori na yau da kullum. Kuma idan mun san za mu ci fiye da wata rana, [muna gwada] mu ci kadan kadan na gaba." Michaels yana ba da shawarar manne wa dokar 80/20 a kullun maimakon canzawa tsakanin tsauraran kwanaki da “ranakun yaudara” don samun daidaiton ɗorewa kan wuce gona da iri. (Mai dangantaka: Tatsuniyoyi 5 da Gaskiya Game da Samun Haɗin Hutu)

Duk shawarwarin Michaels sun bar ɗakin don jin daɗin hutu. Amma wasu masana abinci mai gina jiki suna jayayya cewa mayar da hankali kan nauyi a kusa da bukukuwa a duka yana yin barna fiye da kyau. Christy Harrison, RD, CDN, marubucin Anti-Abinci. "Wannan ra'ayi na motsa jiki yana juya motsi zuwa azabtarwa maimakon farin ciki, kuma yana mayar da abinci mai dadi da kuke ci a lokacin bukukuwa zuwa 'laifi mai laifi' wanda ke buƙatar kafara ta hanyar motsa jiki." A wasu lokuta, irin wannan tunanin na iya haifar da rikice-rikice na cin abinci, in ji ta. "Ko da yake ina so in jaddada cewa duk cin abinci mara kyau yana cutar da lafiyar mutane koda kuwa bai cika ka'idodin gano cutar cin abinci ba."

Kuma a idanun Harrison, tsarin 80/20 bai dace ba, tun da yake yana kira don rarraba abinci zuwa nau'ikan "mai kyau" da "mara kyau". A ganinta, ana samun daidaiton gaskiya ta hanyar zubar da ƙa'idoji da ƙuntatawa da laifi game da abinci, motsa jikin ku don farin ciki maimakon azaba ko ƙin kalori, da koyan daidaita yanayin sha'awar ku da alamun jikin ku don taimakawa jagorantar abincin ku da zaɓin motsi, yarda cewa cin abinci da motsa jiki ba za su taɓa 'daidaita' daidai kan gajerun lokuta kamar sa'o'i ko kwanaki ba. " (Mai alaƙa: Wannan Blogger yana son ku daina jin daɗin sha'awar sha'awa a lokacin hutu)

Ko da wace hanya kuka yarda da ita, gyara nauyin ku bai kamata ya ɗauki duk ƙarfin ku a lokacin bukukuwan biki ba. Tsakanin muhawara ta siyasa da rashin son soyayya da suka shafi rayuwa, akwai wadataccen abin da za a iya magance shi.

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