PERSONAL TRAINERIN VINKIT: Hyvinvointia jouluun

jouluherkut_rodeoJoulu on jo ovella, ja kohta onkin aika rauhoittua hetkeksi, unohtaa syksyn kiireet ja antaa aikaa itselleen ja läheisilleen.

Moni pähkäilee näin joulun alla, miten kohta tulee taas syötyä (ja juotua) niin paljon, että mahtuuko sitä enää vanhat vaatteet joulun jälkeen päälle ja pitäisikö ennen joulua treenata enemmän jotta voisi sitten heittää vapaalle ja syödä huoletta. Stressataan jo etukäteen, että kuinka taas sitten kiloja kertyy.

Mielessä kannattaa pitää muutama muistisääntö niin kehon kuin mielenkin hyvinvointia ajatellen.

Joulu on kerran vuodessa. Siis ihan oikeasti. Ei se, mitä syöt joulun ja uudenvuoden välissä, vaan toisinpäin. Kyllä ne terveelliset valinnat tehdään uudenvuoden ja joulun välissä, eikä ole terveyden ja hyvinvoinnin kannalta kovinkaan ratkaisevaa, mitä syöt tai miten liikut jouluna ja joulun välipäivinä.

Yhteen kiloon rasvaa tarvitaan reilut 7000 kilokaloria ylimääräistä energiaa (!) Tämän saat vaikkapa syömällä 4 isoa rasiaa suklaata, mutta sen lisäksi sinun pitäisi syödä normaali kulutuksesi mukainen määrä muuta ruokaa. Usein joulun aikaan kuitenkin syödään enemmän suklaata ja vähemmän muuta ruokaa, joten ylimääräistä energiaa ei välttämättä tule juuri lainkaan. Ja hei, se on yksi kilo, jos nyt huonosti käy!

omenat_acarJouluisia herkkuja on kaupan hyllyt pullollaan jo lokakuusta alkaen. Maistelu ja joulutunnelman hakeminen ennen joulua on ihanaa, mutta mikäli haluat välttää ylilyönnit herkuttelun suhteen, pitäydy kohtuudessa ja säästä suurimmat fiilistelyt jouluun. Näin jouluherkuttelu ei kestä yhtä neljäsosavuotta, ja voit huoletta syödä mitä haluat kun joulu vihdoin koittaa.

Joulun sitten vihdoin koittaessa kannattaa muistaa, että keho toimii samalla tavalla juhlapäivinäkin. Jos olet tottunut säännölliseen ruokarytmiin arjessa, mutta jouluaattona panttaat syömistä koko päivän, se kostautuu illalla, kun tarjolla on mahdollisesti notkuvat pöydät erilaisia joulun antimia. Pidä joulunaikaankin kiinni säännöllisistä ateriaväleistä ja pyri syömään normaali aamupala, kevyt lounas tai vaikkapa joulupuuroa äläkä päästä ateriaväliä jouluisista askareista huolimatta venymään liian pitkäksi. Tällöin verensokeri pysyy tasaisempana eikä illallakaan tarvitse ahnehtia huonoon oloon asti. Mitä jos söisit aattona kinkkua ja joulupäivänä kalaa? Ruoka tuskin loppuu kesken, joten nautintoja voi ja kannattaa jakaa useammalle päivälle.

Kasviksia ja hedelmiä kannattaa syödä myös jouluna, ja veden juominen glögin lomassa pitää mielen virkeänä!

PT_ja_asiakkaatJouluna ei tarvitse tehdä mitään, jos ei halua. Voit hyvällä omallatunnolla ottaa rennosti, nauttia hämärästä ja rauhoittua. Toisaalta tunnelmoinnin lomassa voi käydä vaikkapa kävelyllä, rusettiluistelemassa, pulkkamäessä tai vaikkapa hierojalla rentoutumassa. Raitis ilma ei koskaan tee huonoa ja lumen puuttuessa voit vaikkapa ihastella naapuruston jouluvalaistusta. Tai mitäpä jos ottaisitkin varaslähdön uuteen vuoteen ja aloittaisit salilla käynnin jo nyt, tai kävisit kokeilemassa jotain uutta ryhmäliikuntatuntia, nyt kun tunneilla on taatusti enemmän tilaa kuin tammikuun ruuhkassa? Apua aloittamiseen saat esimerkiksi Unisportin personal trainereilta.

 

Teksti: Jenni Haukirauma personal-trainer_jenni_haukirauma

Jenni on liikunta-alan yrittäjä, valmentaja ja intohimoinen kuntosali- ja crossfittreenaaja. Liikunta-alalla hän on toiminut lähes 12 vuotta, ja toimii tällä hetkellä monipuolisesti niin ryhmäliikuntaohjaajana kuin yksilöiden, ryhmien kuin urheilijoidenkin kanssa treenin ja ravinnon saralla.

Kuvat:
Rodeo, Ömer Acar, Ömer Acar, Kati Manner

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    ประสบการณ์สำหรับการเล่น การมองเกมออก ก็สามารถทำเงินจากนี้ได้ง่ายๆแล้ว การเล่นไพ่จำพวกนี้ก็เลยตอบปัญหานักเสี่ยงโชคคนจำนวนไม่น้อย แล้วก็กลายเป็นที่โปรดปรานอยู่ในใจของใครหลายๆคน การพนันจะมีรายละเอียด คำศัพท์ กติกาต่างๆอธิบายให้เข้าใจง่ายๆได้ดังต่อไปนี้ คำศัพท์โดยประมาณที่ใช่ในเกมที่ท่านควรจะทราบเป็นเบสิกสำหรับเพื่อการเล่นหมายถึงPlayer หรือผู้เล่น , Banker หรือ เจ้ามือ
    , TIE หรือ เสมอ , Bonus หรือที่พวกเราเรียกกันว่าโบนัสนั่นเอง ,
    player pair หรือ banker pair เป็นการลงพนันแบบไพ่ออกแต้มมาคู่กัน นอกจากนั้นยังมีกติกาการเรียกไพ่ใบที่ 3 แม้ท่านเลือกลงเดิมพันฝั่งผู้เล่น (player) แล้วได้ไพ่สองใบแรกออกแต้มมาเป็น
    0-5 แต้ม ท่านจำต้องเรียกไพ่ใบที่ 3 โดยอัตโนมัติ ถ้าไพ่ออกมาได้ 5-6 แต้ม ท่านต้องรอคอยฝั่งตรงข้ามเป็นฝั่งเจ้ามือ (banker) ว่าได้แต้มเท่าไร
    หากฝั่งเจ้ามือได้ 8-9 แต้มก็จะจบเกมโดยทันที ด้วยเหตุว่าเป็นแต้มที่สูงที่สุดของไพ่แล้ว และอีกอย่างที่ท่านจำเป็นต้องรู้เกี่ยวกับข้อตกลงก็คือขั้นตอนการนับคะแนน หรือการออกแต้มของไพ่ ซึ่งหากไพ่ออกมาเป็น A = 1แต้ม , หากได้ไพ่ J Q K 10
    = 0 แต้ม , ถ้าหากออกไพ่มา 2-9 = 2-9 แต้ม ถ้าหากได้ไพ่มาก็สามารถนับแต้มได้ตามไพ่ได้เลยกระบวนการเลือกพนัน พวกเราสามารถเลือกลงพนันได้หลายต้นแบบ ดังนี้-ฝั่งผู้เล่น แม้พวกเราเลือกลงทุนฝั่งเจ้ามือ (player)
    แล้วแต้มออกมาสูงขึ้นมากยิ่งกว่าอีกฝั่งท่านจะชนะ โดยมีอัตราผลตอบแทนคือ 1 :
    1 ถ้าเราเลือกลงทุนฝั่งเจ้ามือ (banker) แล้วไพ่ออกมาแต้มสูงหรือมากยิ่งกว่าอีกฝั่งจะมีอัตราผลตอบแทนเป็น 1 : 0.95 -การเลือกลงทุนแบบเสมอหรือTIEนั้น ถ้าเกิดไพ่ส่งผลออกมาเท่ากันระหว่างผู้เล่น(player) กับเจ้ามือ(banker) อาทิเช่น 4-4 5-5 8-8
    2-2 เพียงแค่ไพ่ออกแต้มมาเท่ากัน ท่านก็จะสำเร็จทดแทนมากกว่าการลงเดิมพันแบบปกติถึง 8
    เท่า -การลงพนันอีกรูปแบบนึงคือ การเลือกพนันแบบโบนัส(Bonus) เป็นการลงพนันโดยต้องลุ้นให้ไพ่ที่ออกมานั้นห่างกันมากกว่า 4 แต้ม เช่น ถ้าหากท่านเลือกลงพนันฝั่งเจ้ามือ(banker) ไพ่ฝั่งผู้เล่นออกแต้มมา 2 แต้ม ไพ่ฝั่งเจ้ามือจำต้องออกแต้มมากยิ่งกว่าหรือพอๆกับ 6
    แต้มแค่นั้น จึงจะชนะแล้วก็ได้รับโบนัสในทันที แล้วก็ถ้าหากท่านเลือกลงเดิมพันฝั่งใดฝั่งนึงแล้วได้ไพ่มากยิ่งกว่าอีกฝั่ง 8
    แต้มขึ้นไปท่านจะสำเร็จทดแทนไปเลย 30
    เท่า -และก็การลงพนันแบบในที่สุด
    เป็นการลงพนันแบบไพ่คู่ ถ้าหากท่านเลือกลงไพ่คู่ฝั่งเจ้ามือ
    (banker pair) ไพ่2ใบแรกจำต้องออกมาเป็นเลขที่เช่นเดียวกันทั้งยัง2ใบ อย่างเช่น 1-1 2-2 อย่างเดียวกันหากว่าท่านเลือกลงพนันไพ่คู่ฝั่งผู้เล่น (player
    pair) ถ้าหากไพ่ 2 ใบแรกออกมาแต้มแบบเดียวกันท่านก็จะได้รับผลตอบแทนมากยิ่งกว่าปกติไปเลย 11 เท่าสำหรับแบบอย่างเกมก็จะมีลักษณะแบบที่กล่าวถึงไปแล้ววนๆไปอย่างนี้ตลอดทั้งเกม แล้วก็ผลตอบแทนจะแตกต่างออกไปในแต่ละโต๊ะ ท่านสามารถเลือกลงเดิมพันตามความชำนาญได้ตามปรารถนา และสามารถเปลี่ยนแปลงวิธีการลงพนันตามยุทธวิธีของแต่คนเพื่อเพิ่มช่องทางสำหรับการได้กำไรได้เลย

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  253. I seriously love your blog.. Excellent colors & theme.
    Did you make this amazing site yourself? Please reply back as I’m looking to create my own personal website and want to know where you got
    this from or just what the theme is called. Thanks!

  254. When I originally commented I clicked the “Notify me when new comments are added” checkbox and now
    each time a comment is added I get four e-mails with the same comment.
    Is there any way you can remove people from
    that service? Thanks a lot!

  255. Awesome blog! Do you have any helpful hints for aspiring writers?
    I’m planning to start my own site soon but I’m a little lost on everything.
    Would you advise starting with a free platform like WordPress or go for a paid option? There are so many options out there that I’m
    totally confused .. Any recommendations? Thank you!

  256. I was wondering if you ever considered changing the layout of your blog?
    Its very well written; I love what youve got to say. But
    maybe you could a little more in the way of content so people could connect with it better.
    Youve got an awful lot of text for only having
    one or 2 pictures. Maybe you could space it out better?

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