5 Cov cwj pwm zoo uas ua rau koj mob

Zoo Siab

• Tshuaj xyuas rau

Thaum nws los txog rau peb txoj kev noj qab haus huv, qee qhov peb nyiam tshaj plaws kev xav txog kev noj mov, ua haujlwm tawm, lub cev rog thiab kev sib raug zoo tsis raug. Qhov tseeb, qee qhov kev txiav txim siab "zoo" tuaj yeem ua rau muaj kev phom sij txaus ntshai. Nov yog tsib qhov feem ntau ua yuam kev.

1. "Kuv tsis tshua nco ib hnub ntawm lub gym."

Txhua tus xav tau kev so ntawm lawv cov kev ua haujlwm niaj hnub - txawm tias cov neeg ncaws pob Olympic - rau ob qho laj thawj. Ua ntej, koj lub cev xav tau kev cov nyom tshiab txhawm rau txhawm rau tswj lossis txhim kho kev noj qab haus huv. Qhov thib ob, kev hla dhau tuaj yeem ua rau mob leeg thiab kua muag, kev sib koom ua ke, tsis muaj zog, tsis qaug zog, tsis muaj kev tiv thaiv, txawm tias muaj kev nyuaj siab, hais tias Jack Raglin, Ph.D., tus kws tshaj lij ntawm kinesiology ntawm Indiana University, Bloomington, uas kawm txog kev puas siab puas ntsws thiab lub cev cuam tshuam los ntawm kev tawm dag zog dhau. Nws tau hais tias "Yog tias koj tsis nco ib hnub ntawm chav dhia ua si, txhais tau tias tsis muaj dab tsi hauv koj lub neej uas tseem ceeb dua,"

Xwb: Yog tias koj tab tom npaj rau qhov xwm txheej zoo li 10k, koj yuav thawb koj tus kheej nyuaj dua li ib txwm. Lwm lub sijhawm, muab koj tus kheej so ntawm lub chaw dhia ua si. Taug kev sab nraud. Teem sijhawm hnub so thiab txaus siab rau qee lub sijhawm sib tham nrog phooj ywg. Kev yoog raws yog qhov tseem ceeb.

Qhov tseeb yog mus ntev li ib lub lim tiam yam tsis tawg lub hws yuav tsis cuam tshuam rau koj lub cev muaj txiaj ntsig zoo - tab sis mus ntev heev yam tsis tau so ntawm koj qhov kev tawm dag zog yeej yuav zoo. Raglin hais tias "Nws yog ib qho teeb meem ntawm kev txo qis rov qab," Raglin hais. "Ua ntau thiab ntau dua - yam tsis muaj lub tsev so thiab rov qab los rau hauv koj lub sijhawm - koj puas tsawg dua thiab zoo dua."

2. "Kuv tsis noj khoom qab zib."

Txiav tawm cov khoom qab zib yog qhov zoo, tab sis sim tshem tawm txhua cov khoom qab zib tuaj yeem rov qab tau.Tias yog vim li cas koj tab tom sib tsoo nrog koj lub cev qhov kev pab cuam yooj yim. "Peb cov poj koob yawm txwv xav tau cov hniav qab zib kom paub cov txiv hmab txiv ntoo thiab zaub npaj noj," said Janet Walberg Rankin, Ph.D., tus xibfwb ntawm kev noj haus thiab kev tawm dag zog ntawm Virginia Polytechnic Institute hauv Blacksburg. "Yog li, raws li tib neeg, peb nyuaj-xaim xav tau qab zib." Yog tias koj sim tshem tawm tag nrho cov khoom qab zib los ntawm koj cov zaub mov, thaum kawg koj tus poj niam hauv qhov tsua yuav hla thiab koj yuav ntaus cov ncuav qab zib, nyuaj.

Xwb: Elizabeth Somer, MA, RD, tus sau phau ntawv Keeb Kwm Kev Noj Qab Haus Huv (Henry Holt, 2001), hais tias koj tuaj yeem haum txhua yam kev kho mob rau hauv koj cov zaub mov, tab sis koj qhov zoo tshaj plaws thawj koom ruam yog noj cov khoom qab zib zoo dua: ib lub tais ntawm strawberries nrog chocolate sauce, los yog ib feem me me ntawm ib yam dab tsi tiag tiag decadent, xws li ib daim nyias nyias ntawm cheesecake los yog ib qho gourmet truffle. Txoj kev ntawd, koj yuav txaus siab rau koj qhov kev xav thiab yuav tsis tshua muaj kev npam.

3. "Kuv tau txais kuv lub cev rog mus txog 18 feem pua."

Ntau tus poj niam hloov kev tswj hwm kev noj haus thiab kev tawm dag zog rau kev tswj hwm qee yam ntawm lawv lub neej, zoo li lawv txoj haujlwm lossis lawv txoj kev sib raug zoo, hais tias Ann Kearney-Cooke, Ph.D., tus thawj coj ntawm Cincinnati Psychotherapy Institute. Thiab nws yog ib tug cwj pwm uas yuav ua tau downright addicting. Nws hais tias "Thaum twg los xij koj tau hais txog qee yam, txawm nws ua haujlwm lossis ua haujlwm tawm, qhov ntawd yuav tsum yog lus ceeb toom rau koj," nws hais. "Koj tuaj yeem siv qhov haujlwm ntawd los tsim kev hloov pauv hauv lwm qhov ntawm koj lub neej - thiab lub tswv yim ntawd yeej tsis ua haujlwm."

Kearney-Cooke hais tias qee tus poj niam instinctively tsom ntsoov rau qhov lawv tuaj yeem tswj tau, zoo li lawv noj dab tsi lossis lawv ua haujlwm li cas. Tom qab ntawd, nrog txhua qhov kev yeej ntawm lawv lub cev, lawv raug txhawb kom ua ntau dua.

Whittling tawm ntawm koj lub cev rog tuaj yeem ua rau txaus ntshai: Cov rog insulates cov hlab ntsha hlwb thiab cov nruab nrog cev thiab tsim nyog rau kev tsim cov tshuaj hormones zoo li tshuaj estrogen. Thaum lub cev rog poob qis dhau lawm, koj mus rau hauv hom kev tshaib kev nqhis, uas cuam tshuam tag nrho cov haujlwm uas tsis muaj sia nyob, xws li ovulation thiab tsim cov pob txha tshiab.

Hauv ntau qhov xwm txheej, hais tias Indiana University's Jack Raglin, qhov kev puas tsuaj tuaj yeem ua mus tas li: "Estrogen koom nrog kev tsim cov pob txha, uas yog [feem ntau] ua tiav ua ntej koj tawm ntawm koj 20s," nws piav qhia. "Yog tias koj cuam tshuam nrog qhov ntawd, koj tuaj yeem raug teeb meem loj [pob txha pob txha] rau tag nrho koj lub neej."

Xwb: Qhov tseem ceeb kom ua txhua lub hom phiaj ntawm txoj kev taug yog pom nws ua ib feem ntawm daim duab loj dua, Kearney-Cooke hais. Nco ntsoov tias kev ua haujlwm tawm thiab noj qab haus huv tsuas yog ob lub ntsiab lus ntawm lub neej noj qab haus huv; lawv yuav tsum sib npaug nrog tsev neeg, kev ua haujlwm thiab sab ntsuj plig, vim txhua yam yog qhov tseem ceeb rau kev noj qab haus huv. "Nug koj tus kheej, 'Yuav ua li cas yog tias kuv tsis ua lub hom phiaj no?' Nws yuav tsum tsis txhob xav tias zoo li qhov kawg ntawm lub ntiaj teb. "

Tsis txhob siv zog rau ntau tus lej minuscule ntawm lub cev-rog saib (lossis ntawm qhov ntsuas), muab koj qhov tseem ceeb rau kev tsim cov leeg. Carol L. Otis, MD, tus kws kho mob kis las hauv Los Angeles thiab tus kws sau ntawv ntawm Cov Poj Niam Kev Ua Si Kom Muaj Kev Cia Siab (Human Kinetics, 2000). "Txhua tus neeg txawv, txawm li cas los xij. Yog tias koj noj zaub mov zoo thiab ua haujlwm tsis tu ncua, koj lub cev yuav pom nws qib ntuj - thiab tsis muaj qhov zoo dua mus qis dua qhov ntawd."

4. "Kuv tau txiav txoj kev rov qab los ntawm cov carbohydrates."

Carbohydrates yog qhov tseem ceeb rau peb cov zaub mov - txawm tias cov khoom noj muaj protein ntau tswj. Carbs yog lub hauv paus ntawm lub cev roj - rau cov leeg thiab lub hlwb. Kev tshem tawm cov carbohydrates los ntawm koj cov zaub mov tuaj yeem ua rau lub sijhawm luv luv nco, qaug zog, tsis muaj zog, thiab vitamin thiab ntxhia tsis txaus, hais tias Glenn Gaesser, Ph.D., tus xibfwb ntawm kev tawm dag zog lub cev ntawm University of Virginia thiab tus kws sau ntawv ntawm The Spark (Simon & Schuster, 2000).

Gaesser hais tias "Qhov teeb meem hauv qab no nrog kev noj zaub mov muaj protein ntau yog tias muaj ntau cov khoom noj zoo thiab noj qab nyob zoo tau ntim rau hauv carbohydrates," Gaesser hais. Koj kuj tseem ploj mus ntawm fiber ntau uas yog qhov tseem ceeb uas cais cov "zoo" (kev nyuaj, fiber ntau) carbohydrates los ntawm "phem" (yooj yim, ua kom zoo dua).

Xwb: Cov kws tshawb fawb txog zaub mov pom zoo tias cov ntsiab lus ntawm cov zaub mov noj qab haus huv yog carbohydrates. Thiab cov carbohydrates yuav tsum yog los ntawm ntau yam feem ntau tag nrho (nyeem: tsis tau hloov pauv) cov zaub mov. "Nrhiav cov khoom noj uas tsis tau ua tiav raws li qhov ua tau," tus kws qhia noj zaub mov Elizabeth Somer hais.

Zaub thiab tag nrho cov nplej yog qhov zoo tshaj plaws, ua raws li cov txiv hmab txiv ntoo, high-fiber breads thiab whole-wheat couscous thiab pastas. Cov kev xaiv phem tshaj plaws: ncuav qab zib thiab khoom qab zib, qhob cij dawb thiab crackers, nyob rau hauv qhov kev txiav txim.

Nws tau hais tias "Yog tias koj tuaj yeem ua txhua qhov ntawm qhov kev xaiv ua cov nplej tag nrho, koj yuav zoo dua," "Kev tshawb fawb tau qhia ntau zaus tias cov nplej tag nrho txo ​​qhov kev pheej hmoo ntawm tus kab mob thiab pab koj tswj lub cev hnyav. Lawv tau txais daim nqi kho mob tag nrho. Nws yog cov khoom ua kom zoo uas koj yuav tsum txhawj xeeb."

5. "Kuv tau daig nws tawm, tsis hais, hauv kuv txoj kev sib raug zoo."

Nws tsis noj qab nyob zoo los nrog txhua yam uas ua rau koj tsis zoo siab - thiab qhov no suav nrog kev sib raug zoo, tus kheej thiab kev lag luam, hais tias Beverly Whipple, Ph.D., RN, tus xibfwb ntawm psychobiology ntawm Rutgers University College of Nursing hauv Newark, NJ.

Kev nyuaj siab uas los ntawm kev tsis sib haum xeeb tsis txaus siab, lossis tsis txaus siab ua rau koj tsis muaj zog - thiab nws tuaj yeem siv sijhawm ntau xyoo ntawm koj lub neej. Kev tshawb fawb qhia tau hais tias yog tias koj nyob rau hauv ib qho kev ntxhov siab ntev tshaj li ob peb lub hlis, koj tab tom teeb tsa koj tus kheej rau cov teeb meem ntawm lub cev xws li mob taub hau, plaub hau poob, tawv nqaij tsis zoo thiab digestive teeb meem nyob rau lub sij hawm luv luv, thiab ua rau muaj kev pheej hmoo rau kab mob plawv. lub sij hawm ntev. Cov kev puas siab puas ntsws muaj peev xwm muaj xws li grouchiness thiab insomnia mus rau kev nyuaj siab thiab kev nyuaj siab tag nrho.

Xwb: Tawm kev sib raug zoo lossis ib qho kev koom tes mus sij hawm ntev tsis yooj yim. Tab sis yog tias koj tsis txaus siab, koj thawj kauj ruam yog nug koj tus kheej li cas, raws nraim, ploj ntawm qhov xwm txheej, Whipple hais. Tej zaum koj txoj kev sib yuav ua rau koj xav tias kev sib deev thiab kev xav tshaib plab; tej zaum koj xav tias tsis muaj zog vim tias koj tus thawj coj quashed koj nce qib.

Nqis koj cov kev xav, tom qab ntawd pib tham. Koj thiab koj tus khub yuav xav nrhiav kev sab laj, ua ke lossis ib leeg. Tej zaum koj tuaj yeem hloov chaw ua haujlwm (thiab cov thawj coj) tom haujlwm lossis rov sib tham txog koj lub luag haujlwm. Koj yuav tsum txiav txim siab ntev npaum li cas koj tau tso rau qhov xwm txheej thiab ntau npaum li cas ntawm koj txoj kev noj qab haus huv koj txaus siab txi kom nyob.

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