Kwanan 3-Gyara don Ciyar da aikin ku

Wadatacce

• Yi watsi da aikin ku
• Rana 1: Asabar
• Yaushe za a farka
• Abin da za a ci a yau
• Abin da za a yi a yau
• Yaushe za a yi barci
• Rana ta 2: Lahadi
• Yaushe za a farka
• Abin sha a yau
• Abin da za a yi a yau
• Rana ta 3: Litinin
• Yaushe za a farka
• Abin da za a ci a yau
• Abin da za a yi a yau
• Abin da za a yi sauran mako
• Har tsawon mako (da rayuwarku!):
  

Yi watsi da aikin ku

Kuna jin kasala a kwanan nan? Yin ma'amala da kwadayin abincin da kuka san ba shi da kyau a gare ku (kamar carbs da sugar)? Riƙe nauyi mai taurin kai wanda kawai ba zai motsa ba - komai abin da kuka yi?

Chances ne, your metabolism ne zargi.

Julie Lohre, ƙwararren masaniyar abinci mai gina jiki kuma ƙwararren mai koyar da abinci.

Lokacin da kake samun saurin-fiye da-yadda ake yinsa, yakan haifar da mummunan sakamako, wanda ya hada da gajiya, sauyin yanayi, sha'awar abinci, da wahala rasa nauyi.

Abin takaici, jinkirin saurin abu ba na dindindin ba ne, kuma tare da sauye-sauye masu dacewa ga abincinku da salonku, zaku iya farfaɗo da abin da kuke ci - kuma dawo da jin daɗin cikin aikin.

Kuma mafi kyawun bangare? Ba a dauki lokaci ba don yin motsi a cikin madaidaiciyar hanya. Bi wannan gyaran na kwana uku don samun kuzari a kan hanya (kuma fara samun fa'idodin ƙarar yawan ƙwayar rayuwa).

Rana 1: Asabar

Yaushe za a farka

Yi bacci mai ƙarfi na awanni 8

Idan kuna da daren daren Juma'a, ku ciyar da safiyar Asabar don kama wasu ZZZ.

Lokacin da baku samun isasshen bacci, wannan na iya tarwatsa ma'aunin hormone a cikin jiki - wanda hakan ke rage saurin kuzarinku da ƙara haɗarin ku don samun ƙaruwa.

"Jiki yana ganin rashin bacci ne a matsayin ƙarin damuwa - saboda haka cortisol ya tashi kuma testosterone ya faɗi," in ji masanin kimiyyar lissafi kuma masanin ilimin abinci mai gina jiki Shawn M. Talbott, PhD.

Wani bincike daga Jami’ar Chicago ya gano cewa yin bacci na awanni 5.5 kacal a kowane dare tsawon sati biyu ya rage asarar mai da kashi 55.

A cewar Talbott, "Mutanen da ke samun awanni 6 dangane da bacci 8 na dare a kowane dare yawanci suna daukar fam 5 zuwa 15 na karin mai mai."

Samu mafi yawan amfani-inganta ƙarfin daga bacci

Nemi aƙalla awanni 8 a kowane dare - kuma ka tabbata cewa waɗancan awanni 8 suna cike da ido mai ƙarfi.

"[Tabbatar da barcin] da kuka samu yana da 'inganci' gwargwadon iko - ma'ana ku bata lokaci mai yawa [yadda zai yiwu] a cikin barcin REM, wanda ke sake sabunta kwakwalwa, da kuma barci mai zurfi, wanda ke dawo da jiki," In ji Talbott.

Abin da za a ci a yau

Kar a tsallake karin kumallo…

Wataƙila za a jarabce ku ku fita ƙofar da safe, amma idan kuna son ci gaba da farfaɗo da lafiyar ku duk ranar, ku sami lokacin karin kumallo (da motsa jiki!). Lohre ya ce, "Cin abincin karin kumallo yana saurin motsa jiki tare da sanya kuzari a cikin yini duka,"

Wani bincike na 2018 da aka gudanar kwanan nan ya gano cewa cin abincin karin kumallo kafin motsa jiki yana kara saurin motsa jiki bayan aikin motsa jiki.

… Kuma suna da yogurt na Girkanci

Abubuwan rigakafi suna daidaita ƙwayoyin cuta kuma suna taimakawa haɓaka ƙwayoyin cuta - don haka tabbatar da samun yogurt na Girka (wanda ya fi ƙarfin hankali kuma yana da matakan probiotics mafi girma) tare da karin kumallon ku.

Don tabbatar kana samun ƙwayoyin cuta masu saurin daidaitawa tare da karin kumallonka, ka tabbata yogurt ɗinka na Girka yana cewa "ya ƙunshi al'adu masu aiki" akan marufin.

(Yogurt ba abinku bane? Babu damuwa! Hakanan zaka iya samun haɓakar probiotic na safe tare da kari.)

“Kwayoyin dake cikin hanjinmu suna yin tasiri akan abubuwa da yawa na tasirin mu, saboda haka samun daidaito na 'ba daidai ba' na kwari na iya haifar da kwaɗayin abinci, jujjuyawar sukarin jini, da riba mai nauyi - yayin da samun 'ƙwarin' daidaito na ƙwari rage yawan sha'awar sukari da kuma saurin rayuwa, ”in ji Talbott.

Abin da za a yi a yau

Yi aiki a cikin da'irar horo na mintina 20…

Idan kana so ka fara motsa jikinka, babbar hanyar da zaka bi shine horarwa mai karfi. Lohre ya ce "Gina tsoka yana saurin saurin saurin rayuwa har zuwa awanni 2 bayan kowane zama na minti 20,"

Ta hanyar yin ƙarfin yau da kullun, zaku ƙara ƙwayoyin tsoka - kuma mafi yawan tsokar da kuke da ita, mafi kyawun haɓakar ku.

Lohre ya ce "Gina tsoka zai taimaka muku wajen ƙona karin adadin kuzari ko da kuwa ba ku motsawa - kuma mafi girman ƙwayar tsokarku, zai ƙarfafa ƙimar ku."

Idan kana so ka kara karfin horo, tabbas za ka iya zuwa tsohuwar makaranta ka daga nauyi - amma wannan ba shine kawai zabin ka ba! Yin motsa jiki na nauyi (kamar squats da katako) ko buga ajin TRX yanada tasirin gaske wajen gina tsoka kamar motsa jiki kamar curls bicep.

… Ko shiga wasu cututtukan zuciya

Yanzu, idan baku saba da yin famfo da baƙin ƙarfe ba, ƙarfin horo na iya barin ku jin matsanancin ciwo.

Amma babu damuwa! Idan kana son shiga aikin motsa jiki na motsa jiki, zuciya na iya zama mai tasiri. A zahiri, gano cewa mintina 45 na motsa jiki mai ƙarfi ya ƙaru da saurin rayuwa don yin awoyi 14 bayan kammala motsa jiki.

Don samun zuciyar ku a ciki, zaku iya bin hanyoyin don gudu, bincika ajujuwan jujjuya, yin iyo da wasu ƙwanƙwasa - duk abin da zai sa zuciyar ta tashi!

Yaushe za a yi barci

Samu barci kafin tsakar dare

Wataƙila za a jarabce ku da ku yi jinkiri da dare don ku kama layinku na Netflix, amma kuyi faɗa! Idan kana son ci gaba da murmurewar jikinka, kana bukatar yin bacci na awanni 8 - saboda haka ka tabbata kanka ya buga matashin kai kafin tsakar dare.

Rana ta 2: Lahadi

Yaushe za a farka

Tashi karfe 8 na safe

Idan kun yi bacci da tsakar dare, ku ce, yau, ku yi niyyar ku farka da ƙarfe 8 na safe Wannan yana ba ku isasshen lokaci don tabbatar da cewa kuna samun isasshen ido don samun lafiyar kuzari amma da wuri don haka ba za ku yi fushi da duniya lokacin da ƙararrawarka ta tashi don aiki gobe.

Abin sha a yau

Fara kwanakinku tare da kopin kofi…

Ba kamar kuna buƙatar wani dalili ba don samun kofin farin ciki na safe, amma ɗan ƙaramin maganin kafeyin babbar hanya ce don haɓaka haɓakar ku.

cewa milligrams 100 na maganin kafeyin (game da yadda za ka samu a cikin 8 oza kofi na kofi) na iya haɓaka hutu na saurin rayuwa ta ko'ina daga 3 zuwa 11 bisa ɗari.

Ba mutumin kofi bane? Babu damuwa - zaku iya samun irin wannan ci gaba ga tasirin ku tare da kopin koren shayi. Baya ga maganin kafeyin, masu bincike sun yi imani, ”in ji Lohre.

… Kuma sha yalwa na H₂0

Kofi mai kyau ne don safiya - amma har tsawon yini, tsaya kan ruwa.

shan giya 16.9 (dan kadan a sama da kofuna 2) na ruwa ya karu da kashi 30 cikin 100 na minti 30 zuwa 40. Don mafi yawan amfani-ƙarfafa haɓaka, yi niyyar shan wannan 16.9 ogin na H₂0 sau da yawa a cikin yini.

Abin da za a yi a yau

Shirya abinci na mako - kuma tabbatar da jefa wasu barkono mai barkono

Ayan mafi kyawun hanyoyi don saita kanku don cin nasara a cikin mako shine cin abinci a ranar Lahadi. Kuma idan kuna son abincin da kuka dafa don sadar da haɓaka ga tasirin ku, tabbatar da kunna wutar da jefa ɗan barkono barkono cikin girke-girken ku.

Barkono mai barkono yana dauke da sinadarin kara kuzari, wanda zai iya bunkasa karfin ku kuma ya taimaka muku ƙona karin adadin kuzari 50 a kowace rana.

Kara yawan NEAT

Akwai abubuwa da yawa da zaku iya yi a dakin motsa jiki don ƙara haɓakar ku, amma abin da kuke yi a wajen motsa jiki ne yake da tasiri.

"NEAT (ba motsa jiki na aikin thermogenesis) - ko kuma kuzarin da ake amfani da shi daga ayyukan yau da kullun - yana da tasirin gaske kan adadin kalori da jikinku ke ƙonawa kowace rana," in ji Lohre.

"Ta hanyar motsawa cikin rayuwar ku ta yau da kullun, zaku ga ci gaba sosai a cikin kumburi."

Nemi ƙarin dama don motsawa cikin yini. Dakatar da motarka daga ƙofar zuwa ofishinka. Auki matakalai maimakon lif. Yi yawo a cikin gidanka yayin kiran waya. Da zarar kuna motsawa, yawancin adadin kuzari za ku ƙone.

Rana ta 3: Litinin

Yaushe za a farka

Ka tashi bayan ka yi bacci na sa'o'i 8

Yau Litinin ne, wanda (mai yiwuwa) yana nufin farkon makon aiki - da ƙarancin sassauci a lokacin farkawa.

Idan dole ne ku tashi da wuri, tabbatar cewa kun daidaita lokacin kwanciyar daren Lahadi don samun cikakken awanni 8 na bacci da kuke buƙata don iyakar fa'idodi masu haɓaka kuzari. Kuna buƙatar tashi a 6 na safe? Kasance cikin gado da karfe 10 na dare. Setararrawa saita tashi a 7 na safe? Tabbatar kun buge ciyawa da ƙarfe 11 na dare.

Abin da za a ci a yau

Someara wasu furotin a kowane abinci

Idan kanaso kayi amfani da abincinka dan gyara abinda kakeyi, da niyyar kara furotin a kowane abinci.

Adara furotin mara nauyi kamar ƙwai, kaza, da madara a cikin abincinku zai taimaka tsallake kumburi ta hanyoyi biyu. [Na farko,] suna taimaka wajan gina tsoka da kuma rike tsoka plus [da] wa] annan abincin da kansu sun fi ƙalubalanci jikinku narkewa, don haka yana buƙatar kuzari daga jikinku don amfani da su fiye da sauran abinci, ”in ji Lohre.

Abin da za a yi a yau

Yi zuzzurfan tunani

Danniya (kuma musamman, danniya hormone cortisol) yana jinkirin saurin aiki. Studyaya daga cikin binciken na 2015 ya gano cewa mahalarta waɗanda suka fuskanci matsala mai wahala sun ƙona adadin calorie 104 ƙasa da awanni 24 da suka biyo baya fiye da takwarorinsu marasa damuwa - kwatankwacin kusan fam 11 na ƙimar nauyi a kowace shekara.

Idan kana son kiyaye tashin hankali, gwada tunani. Tunanin tunani ya kasance matakan, kuma zaka iya girbe lada tare da ɗan mintuna 10 zuwa 15 na yin zuzzurfan tunani a kowace rana.

Abin da za a yi sauran mako

Wannan gyaran na kwana uku shine farkon farawa don haɓaka haɓakar ku (da jin daɗi a cikin aikin) - amma wannan shine farkon farawa.

Lohre ya ce, "Lafiyayyar rayuwa za ta ci gaba da kasancewa cikin tsari kuma za ta daga matakan kuzarin ku," "Idan kuna ƙoƙari ku rasa nauyi, haɓaka ƙimar ku na rayuwa yana nufin za ku ga sakamako da sauri - sakamako mai ɗorewa."

Don haka kar a sanya shi a ƙarshen mako kawai. Duba don ganin inda zaku iya yin canje-canje na dogon lokaci a cikin rayuwarku don haka haɓakar ku na iya kasancewa koyaushe a saman ta.

Har tsawon mako (da rayuwarku!):

1. Ku ci yalwar furotin tare da kowane abinci - kashi 25 zuwa 30 na yawan adadin kuzari na yau da kullun - don haɓaka kuzarinku.
2. Nemi akalla awanni 8 na bacci mai inganci a kowane dare.
3. Ku ci abinci mai arzikin probiotic (ko ku sha kari kan kari).
4. Yi zuzzurfan tunani yau da kullun don rage damuwa zuwa mafi karanci.
5. Shiga cikin motsa jiki na motsa jiki aƙalla sau uku a kowane mako (ƙarfin horo ko bugun zuciya).
6. Kasance cikin ruwa.

Bayan duk wannan, idan kuna son ganin canje-canje na zahiri, masu ɗorewa ga tsarin ku, za ku buƙaci sadaukar da kai ga ainihin, canje-canje masu ɗorewa a cikin abincinku da salonku.

Deanna deBara marubuciya ce mai zaman kanta wacce ba da daɗewa ba ta ƙaura daga hasken rana Los Angeles zuwa Portland, Oregon. Lokacin da ba ta damu da karen ta ba, waffles, ko duk abubuwan Harry Potter, zaku iya bin hanyoyin tafiya akan Instagram.