Ji daɗin duk nishaɗin wannan bazara ba tare da sadaukar da ƙoshin ku ba

Wadatacce

• Yi 'yan saiti na maimaitawa.
• Ku ci da wuri.
• A sami mazugi na ice cream na mako-mako.
• Ci gaba da shafuka akan shafin ku.
• Matsar da wuri.
• Keɓance kwanakinku na mako zuwa ɗan gajeren motsa jiki
• Bita don

Tare da duk sabbin abinci da ayyukan waje, zaku ɗauka cewa lokacin bazara dole ne ya kasance mai sada zumunci. "Amma yayin da mutane sukan danganta lokacin biki tare da karuwar kiba, yanzu ina ganin mata suna sanya kima a lokacin dumi," in ji Keri Gans, R.D.N., marubucin littafin. Ƙananan Canjin Abinci. Bukukuwan wata ne na cin abinci da abin sha na musamman, yayin bazara shine watanni uku na bukukuwa, barbecue, bukukuwan aure, hutu, da ƙarshen mako suna ciyarwa maimakon hurawa. A saman wannan, akwai abin ƙonawa. Bayan watanni da aka yi musu horo da abinci da motsa jiki, yawancinsu suna son sakin jiki a lokacin bazara. "Ainihin, Satumba shine sabuwar Janairu - watan da mutane ke ƙoƙarin cire nauyin da suka sanya," in ji Gans. Ba lallai ba ne, kodayake-zaku iya riƙe sakamakon da kuka yi aiki tuƙuru don tare da waɗannan shawarwari.

Yi 'yan saiti na maimaitawa.

Lokacin da kuka sassauta abincinku da ayyukan motsa jiki, abs ɗinku na ɗaya daga cikin abubuwan farko da za ku fara. Amma zaku iya riƙe tummy ɗinku da ƙarfi da ƙarfi ta hanyar haɗa fewan motsi AB a cikin kowane motsa jiki. Mai ba da horo na sirri Ryan Taylor, wanda ya kafa Horar da Taylor a Chicago, yana ba da shawarar yin saiti biyu ko uku na 15 zuwa 20 reps na motsi kamar V-ups, pike ball na Switzerland (tare da dabino a ƙasa da ƙafa ko gwiwoyi a saman ƙwallan Switzerland, zana kafa zuwa wajen kirji, ɗaga kwatangwalo), da masu hawan dutse. (Anan aikin motsa jiki na safe don lebur abs duk rana.)

Ku ci da wuri.

Godiya ga tsawon hasken rana a lokacin bazara, yana da sauƙin cin abinci daga baya fiye da yadda aka saba. Amma wannan jadawalin ba ya yi muku ni'ima, a cewar wani bincike a cikin Jaridar Kiba ta Duniya wanda ya bibiyi mutane 420 masu kiba yayin shirin asara na sati 20. Batutuwan binciken sun biyo bayan abincin Bahar Rum, don haka abincin rana shine babban abincinsu. Wadanda suka ci babban abincinsu da wuri (kafin karfe 3 na yamma) sun rasa kusan fam biyar fiye da wadanda suka ci babban abincinsu a makare (bayan karfe 3 na yamma) - duk da cewa kungiyoyin biyu sun cinye adadin kuzari iri daya kuma sun yi aiki iri daya. Masu binciken ba su da tabbacin dalilin da ya sa hakan ya faru, amma ka'ida ɗaya ita ce cin abinci daga baya na iya yin tasiri ga yanayin circadian wanda ke shafar metabolism. Janis Jibrin, R.D.N., marubucin The Pescetarian Plan, ya ba da shawarar cin abincin rana tsakanin tsakar rana da karfe 1 na rana, da cin abincin tsakiyar rana, da kuma cin abincin dare bai wuce 7 na yamma ba.

A sami mazugi na ice cream na mako-mako.

Yi la'akari da ice cream wurin zama don duk abin da kuke son sha'awar a lokacin bazara. Tun da yake mutane da yawa suna ciyar da waɗannan watanni a cikin yanayin hutu, halin da ake ciki game da jaraba ya kasance, "Hey, lokacin rani ne, me ya sa?" Shin zan tsallake gidan motsa jiki? "Lokacin rani ne, me yasa?" Shin zan ci wannan mazugin kankara? "Summer! Me yasa?" Splurge kuma ku tafi da alade tabbas, don hana jin an hana ku, amma kiyaye shi sau ɗaya kawai a mako, in ji Gans. Zai kiyaye ku da gaskiya kuma ya sa samun abin jin daɗin ya zama kamar na musamman. (Ga yadda ake ba da hanya mai wayo.)

Ci gaba da shafuka akan shafin ku.

Yana da sauƙi a rasa adadin yawan hadaddiyar giyar da kuka saukar a wurin bukukuwa, bukukuwan aure, da sauran tarurrukan zamantakewa (saboda kuna yawan cika kofuna ɗaya-ko wani yana ci gaba da kashe ku) fiye da yadda yake a gidajen abinci (inda dole ku yi oda ku biya ga kowane abin sha) har ma a gida. Dabarar ɗaya ita ce a aljihun ƴan ƙaramar abubuwan motsa jiki ko napkins ɗin hadaddiyar giyar da aka yi amfani da su don ku sami shaidar yawan abubuwan sha da kuka busa. Shan abin da kuke so amma ba ya sauka da sauƙi zai sauƙaƙa ku ma, in ji Gans. Idan kuna son guzzle rosé, canza zuwa giya. (A nan akwai barasa 20 masu ƙarancin kalori da muke ƙauna.) Wani zaɓi: Nemi rabin zuba. "Ni mutum ne mai son martini, don haka wani lokacin idan na riga na sami ɗaya kuma ina son wani, Ina yin odar rabin martini a maimakon haka. Na san zan sha duk abin da ke cikin gilashina, don haka idan ina samun kawai rabin, Ina cin ƙarancin adadin kuzari," in ji Gans.

Matsar da wuri.

Masu bincike na Jami'ar Harvard sun yi bitar karatu da yawa waɗanda ke ba da shawarar yara masu shekaru makaranta su yi nauyi da sauri a lokacin bazara. Dalili ɗaya na iya kasancewa rayuwar su ba ta da tsari lokacin da ba a makaranta. Duk da yake yawancin manya ba sa samun lokacin rani, abubuwa kamar tafiye-tafiye, Jumma'a na bazara, da kwararar al'amuran zamantakewa na iya kawar da ku daga tsarin lokaci, da tarwatsa yanayin cin abinci da motsa jiki na yau da kullun. (Ku kasance cikin koshin lafiya tare da waɗannan hacks na balaguron balaguron balaguro.) Makullin shine a kafa wasu daidaito. Taylor ya ce hanya mafi sauƙi kuma mafi inganci don yin wannan ita ce motsa jiki da safe. "Abokan cinikina da safe sun kasance mafi daidaituwa, kuma koyaushe suna girbe sakamako mafi kyau," in ji shi.

Keɓance kwanakinku na mako zuwa ɗan gajeren motsa jiki

Mun san lokaci ne mai saukin rayuwa, amma a sassaka mintuna 40 kacal Litinin zuwa Juma'a don zufa. Binciken nazari a cikin mujallar Ci gaba a Cututtukan Zuciya yana nuna cewa kuna buƙatar mafi ƙarancin mintuna 200 zuwa 250 na matsakaiciyar motsa jiki kowane mako don kula da asarar nauyi. "Bincike ya nuna cewa idan aka zo ga kula da nauyi, yawancin motsa jiki ya fi kyau," in ji marubucin nazari Damon Swift, Ph.D. Don haka idan kuna shirin ciyar da ƙarshen mako da aka faka a kan kujerar bene kusa da tafkin, sanya ranar Asabar da Lahadi a matsayin ranakun hutunku a lokacin bazara. Ta wannan hanyar, za ku sami kwanaki biyar na motsa jiki a ƙarƙashin bel ɗin ku lokacin da kuka buga ƙarshen mako. Ka'idar iri ɗaya ta shafi abincin ku: "A cikin sati, yi ƙoƙarin zama a ciki ku dafa abincinku, kuma kuyi ƙoƙarin zama mafi kyawun lafiyar kanku," in ji Gans.

Bita don