Sanarwar Kwanaki 3 don Kawar da Gajiya da kumburin ciki Bayan Abincin Marasa Lafiya

Wadatacce

• Don yin wannan aikin na yau da kullun, muna da wasu ayyukan share fagen yi
• Rana ta 1: Pre-idi
• Abin da za ku ci ku sha a yau
• Sha ruwa mai yawa
• Tsaya da abin da jikinku ya sani
• Kula da cin abincinku na yau da kullun
• Gwada laushi mai laushi don karin kumallo
• Abin da za a yi a yau
• Zaɓi motsa jiki mai tsaka-tsaki
• Pre-idin yoga al'ada
• Nemi abokin tarayya
• Rana ta 2: Ranar Idi
• Abin da za ku ci ku sha a yau
• Sha lita 2-3 na ruwa
• Ku ci karin kumallo mai wadataccen furotin
• Ku ci furotin da kayan lambu da ba sitaci ba don abincin rana
• Cika farantin idi da kayan marmari
• Abin da za a yi a yau
• Yi LISS (low-ƙarfi kwari jihar cardio) da safe
• Shirya kanku don samun sauƙin motsa jiki na HIIT na mintina 15
• Yoga don haɓaka godiya
• Yi tafiya bayan babban abincin
• Rana ta 3: Bayan idin
• Abin da za ku ci ku sha a yau
• Hydrate, sha, sha
• Sha shayi na ganye
• Zabi abincinka cikin hikima
• Abin da za a yi a yau
• Yi motsa jiki na minti 20
• Ci gaba da shirin motsa jiki na yau da kullun
• Yoga don narkewa
• Ci gaba da shi

Don yin wannan aikin na yau da kullun, muna da wasu ayyukan share fagen yi

Hutun lokaci ne na yin godiya, tare da abokai da dangi, da samun dan lokaci mai yawa daga wurin aiki. Duk wannan bikin sau da yawa yakan zo da shaye-shaye, kayan dadi, da abinci mai yawa tare da ƙaunatattu.

Idan kana jiran babban biki, amma ka tsinci kanka cikin fargaba da hutu bayan hutu, ciwon ciki, da kumburin kuzari, mun rufe ka.

Daga abin da za ku ci da kuma irin wasannin motsa jiki da za su fi tasiri, wannan cikakken jagorar ya ɗauki tunanin yadda za ku ji daɗi a ranar da ta gabata, ta, da kuma bayan bikin biki.

Rana ta 1: Pre-idi

Yau game da shayarwa ne, da kiyaye tsarin cin abincinku na yau da kullun, da kuma zabar abincin da zai sanya jikinku yayi kyau. Hakanan rana ce mai kyau don haɗawa da motsa jiki matsakaici mai ƙarfi wanda ya biyo bayan jerin yoga.

Abin da za ku ci ku sha a yau

Sha ruwa mai yawa

Tabbatar shan ruwa da yawa kuma guji yawan maye. Tunda yawan ruwan da kuke buƙata a rana ya dogara da abubuwa daban-daban, masana da yawa zasu gaya muku kawai ku sha ruwa lokacin da kuke ƙishi kuma ku guji abubuwan sha tare da maganin kafeyin, sukari, da kayan zaƙi na wucin gadi.

Tsaya da abin da jikinku ya sani

Motsa jiki a fannin motsa jiki da mai gina jiki, Rachel Straub, MS, CSCS, ta ce a zabi abinci mai kyau da ka san jikinka zai iya sarrafawa kuma a sauƙaƙe yake.

Duk da cewa wannan ya banbanta ga kowa, Straub ya ce wasu abinci waɗanda galibi masu sauƙi ne akan tsarinku sun haɗa da:

• furotin mai laushi
• qwai
• salati tare da gasashen kaza
• sandwiches
• 'ya'yan itatuwa da kayan marmari

Kula da cin abincinku na yau da kullun

Jin yunwa a gaban babban taron ba shine amsa ba.

"Yawancin mutane suna yin kuskuren yanke adadin kuzari sosai kafin wani biki," in ji wani kwararren mai bayar da horo, Katie Dunlop. Wannan na iya haifar da yawan cin abinci saboda ƙarewar yunwa da son cin abinci da yawa.

Gwada laushi mai laushi don karin kumallo

Dunlop ya ba da shawarar yin sipping a kan mai laushi tare da kabewa don karin kumallo, tun da yake an ɗora shi da abubuwan gina jiki da antioxidants don kiyaye lafiya a wannan lokacin damuwa. Hakanan yana da girma a cikin fiber don kiyaye narkewar abinci akan aiki kuma kiyaye jin cikakken cikawa.

Abin da za a yi a yau

Zaɓi motsa jiki mai tsaka-tsaki

Yana da mahimmanci don daidaita ƙarfin horo da horo na zuciya a cikin kwanakin da suka kai ga taron. Dunlop ya ce yayin da jadawalinmu suka cika kuma matakan damuwarmu suka tashi, za ku so ku ci gaba da ayyukanku na yau da kullun.

Don zama mai inganci, la'akari da yin atisayen cikakken jiki tare da motsa ƙarfi da bugun zuciya a tsakanin tsaka-tsalle, wanda kuma aka sani da horon tazara mai ƙarfi (HIIT).

Mafi kyawun bidiyo na motsa jiki na minti 20.

Pre-idin yoga al'ada

Malama Yoga Claire Grieve ta ce koyaushe tana yin wuta, mai kuzari don sa kumburin jikin ta ya motsa jiya kafin babban biki.

Muna ba da shawarar waɗannan alamu don kumburin ciki ko waɗannan don narkewa. Ko gwada wannan bidiyon yoga ta makamashi da Yoga ya koyar tare da Adriene.

Nemi abokin tarayya

Hutun suna ba ku kyakkyawar dama don tara ƙungiyar ku tare da motsa jiki tare. Wannan yana taimakawa guji jarabar sanya kwas ɗinku a kan mai ƙona baya don ku sami lokaci tare da ƙaunatattunku.

Rana ta 2: Ranar Idi

Kafin mu nutsa cikin shirin wasanku na ranar idi, yana da mahimmanci mu fahimci dalilin da yasa muke jin kasala da kumburi bayan babban biki.

Yawancin sodium mai yawa na iya sa ka ji kumburi, kuma narkewa fiye da abincinka na yau da kullun na iya ɗaukar kuzari da yawa - wanda ke haifar da gajiya.

Hakanan kuna iya fuskantar babban sukari… sannan faduwar makamashi, idan kun isa kayan zaki na hutu.

Labari mai dadi shine, zaka iya kula da daidaito a jikinka kuma har yanzu kana jin daɗin abincin hutu da kafi so.

Abin da za ku ci ku sha a yau

Sha lita 2-3 na ruwa

Ba wai kawai ruwa zai cika ku ba, amma rashin ruwa zai iya rikicewa kamar yunwa, a cewar Gelina Berg, RD.

Sauke gilashi ko biyu a cikin awannin da suka kai ga cin abinci - kuma ku yi niyya don lita 2-3 baki ɗaya a yau.

"Wataƙila za ku sami gishiri fiye da yadda kuka saba, musamman ma idan ba ku ke dafa abinci ba, don haka ku kori wannan shan ruwa don yaƙi da kumburin hutu," in ji ta.

Ku ci karin kumallo mai wadataccen furotin

Maya Feller, MS, RD, CDN, suna ba da shawarar fara kwanakinku tare da abinci mai wadataccen furotin don jin cikakke na tsawon lokaci.

Tana bayar da shawarar cewa an fasa kwai tare da tumatir da naman kaza da kuma gefen fruita oran itace, ko kuma tofu wanda aka hada da namomin kaza, tafarnuwa, da albasa da gefen ganye.

Ku ci furotin da kayan lambu da ba sitaci ba don abincin rana

Feller ya bada shawarar koren salad tare da kaji, avocado, tsaba, da kayan marmari masu launuka iri daban-daban (tumatir, barkono kararrawa, radish, da sauransu).

Kyakkyawan furotin da ƙananan abincin abincin rana zai taimaka muku ku guji shiga cikin babban abincin kuna jin ƙarin yunwa.

Cika farantin idi da kayan marmari

Haka ne, har yanzu kuna iya ɗora Kwatancen duk abincin da kuka fi so na ranar biki, amma Berg ya ce ya kuma mai da hankali kan ɗora kayan marmari.

Ta kara da cewa: "Cika rabin farantin ku da kayan marmari ku fara cin su da farko (lokacin da sha'awar ku ta fi yawa) tunda za su dandana mafi dadin sha yayin da kuke jin yunwa," in ji ta. Bishiyar asparagus, karas, koren wake, da dankalin turawa duka manyan zabi ne.

Abin da za a yi a yau

Yi LISS (low-ƙarfi kwari jihar cardio) da safe

Ku tafi tafiya mai nisa, tafiya, ko jog. Hanya ce mai kyau don share kanku kafin tashin hankali da bacin rana. Hakanan, zaku iya sanya shi taron iyali da motsa jiki tare da abokin tarayya ko rukuni.

Shirya kanku don samun sauƙin motsa jiki na HIIT na mintina 15

Yau duk game da saukakawa ne. Wannan shine dalilin da ya sa Genova ta ba da shawarar motsa jiki mai nauyi a gida ko yin tsere a kusa da toshe.

“Kada ku taɓa jin matsin lamba don ɓatar da lokaci mai yawa don ƙirƙirar motsa jiki ya zama nauyi. Madadin haka, yi amfani da dabarar HIIT don haɗa ƙarancin hutu, motsa jiki gabaɗaya, da kuma bugun zuciya don yin aiki da wayo, ba tsayi ba, ”in ji shi.

Yoga don haɓaka godiya

Ranakun hutu game da bada godiya ne, don haka me zai hana fara ranarku tare da kwararar yoga don noma godiya?

Gwada masu buɗe zuciya a ranar babban biki, kamar su ƙasa suna fuskantar kare, raƙumi, da abin daji.

Yoga tare da Adriene suna godiya da yoga mai taushi

Yi tafiya bayan babban abincin

Kula da kuzari don lokacin iyali kuma taimaka narkewa tare da kwanciyar hankali bayan cin abinci.

Rana ta 3: Bayan idin

Lokacin da kuka farka a yau, akwai kyakkyawar dama jikinku na iya ɗan ɗan jin rauni da kumbura. Wannan shine dalilin da yasa aka mayar da hankali ga ranar bayan idin akan hydrating, cin abinci cikakke, da motsa jikin ku.

Abin da za ku ci ku sha a yau

Hydrate, sha, sha

Jikin ku yana buƙatar ruwaye, amma maɓallin shine shayarwa tare da abubuwan da ba na maganin kafeyin ba, babu ƙarin sukari, kuma babu abubuwan sha mai daɗi.

Sha shayi na ganye

Sip a kan teas na ganye tare da kayan kwantar da hankali kamar ginger, turmeric, chamomile, da mint.

Zabi abincinka cikin hikima

Cika farantinku da kayan marmari masu banƙyau, musamman kayan ƙanshi masu haɗarin antioxidant. Kuma, kada ku tsallake abinci!

Abin da za a yi a yau

Yi motsa jiki na minti 20

"Abin da kawai kuke buƙata shi ne minti 20, kuma za ku zama masu ƙona calories da zufa kamar ba kasuwancin kowa ba," in ji Dunlop. Ari da haka, motsa jiki mai sauri ya fi sauƙi don shiga idan kun gajarta akan lokaci (sannu, Black Friday!).

Gwada motsa jiki ta amfani da ɗayan ƙa'idodin motsa jiki da muke so.

Ci gaba da shirin motsa jiki na yau da kullun

Idan kun ga dama, Straub ya ce yana da kyau a ci gaba da aikin motsa jiki na yau da kullun. Amma idan kana jin kasala, ka nemi yawo mai sauki.

Yoga don narkewa

A rana bayan babban biki, Grieve ya ce za ku so yin wasu alamu don ƙarfafa tsarin narkewar ku. Murda zaune, murdadden kujera, da raƙumi tare da dukkan taimako suna taimakawa duk wata matsala ta narkewar abinci bayan cin abinci.

Ci gaba da shi

Yana iya ɗaukar kwanaki da yawa kafin jikinku ya dawo daga hutun biki. Yi wa kanka da jikinka kirki a wannan lokacin.

Rage kumburin ciki da jin dadin jikin ku shine hadewar abinci da motsa jiki.

Samun dafa abinci tare da waɗannan girke-girke na hanji mai kumburi.

Ci gaba da aikin cardio da yoga da kuka fara sama da kwanaki uku da suka gabata tare da wannan aikin. Sauƙaƙe cikin tsarin motsa jiki na yau da kullun.Tafi yawo - koda kuwa lokacin cinikin biki ne - ko nemo wasu hanyoyi don ƙarawa cikin ƙarin motsa jiki.

Sara Lindberg, BS, MEd, marubuciya ce mai zaman kanta da kuma dacewa. Tana da digiri na farko a fannin ilimin motsa jiki da kuma digiri na biyu a shawarwari. Ta shafe rayuwarta wajen ilimantar da mutane kan mahimmancin lafiya, walwala, tunani, da lafiyar hankali. Ta ƙware a cikin haɗin-tunani, tare da mai da hankali kan yadda lafiyarmu da tunaninmu ke tasiri ga lafiyarmu da lafiyarmu.