Iyo Inoshanda-Nhanho-Nhanho Gwara Rekuputsa neShuga

Zvemukati

• 1. Tanga zuva rako rakasimba
• 2. Taura zvakanaka kune yako Java chinwiwa (kwete chako barista)
• 3. Hydrate nzira kwayo
• 4. Iva (nehana) shava bhegi
• 5. Rongedza mupuroteni
• 6. Tiza uchibva ku Workout ine mafuta
• 7. Dzivisa sandwich yeshuga
• 8. Idya pane pasita muto uri nani
• 9. Mwaka usina shuga
• 10. Snack nzira yako kuhutano
• 11. Chengeta ichifadza
• 12. Usarega manzwiro ako achikunda kupfuura iwe
• Zvirimwa seMushonga: DIY Herbal Tea yekudzora Shuga Shuwa

Hupenyu chaihwo matipi kubva kune anozivikanwa chikafu, amai, uye vakanyoreswa dietitian Keri Glassman.

Iwe unoziva shamwari inodya iyo icing kubva pamakeke ese? Iyeye asina nyadzi mukudaidzira chando chisvusvuro? Zvakanaka, ndizvo zvanga zviri ini. Kana iwe uri shuga fiend kana kunyangwe pano neapo dabbler, iwe unoziva kuti iko kudanana neshuga ndiko kugunun'una kwegumbo.

Asi semunhu anoona nezvekudya zvinovaka muviri, ndinonzwisisawo migumisiro yehutano yekunyanyisa - kuwedzera uremu, chirwere cheshuga, uye chirwere chemwoyo, kungodoma mashoma.

Shuga ndeye nostalgic. Kubata kwedu kwatinofarira kunogona kutiyeuchidza nezvezviyeuchidzo zvakasarudzika, sekuenda kuna Ambuya nekudya yavo pie yemonamoni. Shuga inodhakwawo. Kune vazhinji vedu, mashuga anobata chikamu chehunhu hwedu hwezuva nezuva, senge Hershey's Kiss inoita senge isina njodzi mushure mekudya kwemasikati kunotungamira kune gumizve.

Chinoita kuti zvinyanye kuoma ishuga yakavandira muzvikafu zvedu izvo zvatisingafunge kuti zvinotapira zvachose. Kubva pakofi yako yemangwanani uye mukombe weyogati, kune saradhi yaunodya masikati, uye bhawa remagetsi raunobata usati warova jimini, izvo hutano kudya kwako ndekwechokwadi jam rakazara neshuga. Yakawanda uye yakawanda shuga.

Asi usambotya: ndakufukidza. Heano gumi nemaviri matipi ekukubatsira iwe kuputsa - uye nekurambana nawo, ndinoreva kurambana zvachose - inotapira, inotsvedza shuga.

1. Tanga zuva rako rakasimba

Pane mukana wakanaka wekuti iyo granola yauri kuwedzera kune yako yogati, kana iyo "yakanaka-yako-iwe" yepamusoro-fiber zviyo zvauri kuzvimanikidza kudya, ine yakawanda yakawanda yakawedzerwa shuga - yakawanda sekushumira. Iwe unogona kunge uchidya kudya kwekuseni panzvimbo. Ive neshuwa yekutarisa zvigadzirwa senge yakakwira fructose chibage sirasi, evaporated nzimbe sirafu, shava mupunga sirasi, kana carob manyuchi. Mazhinji eaya angori mazita anonyengera eshuga.

Maitiro angu ekudzivirira shuga zvachose pakudya kwemangwanani ari kusarudza isina-shuga, starchy protein-yakazara mangwanani kudya. Ichi chinogona kuve chidimbu chaEzekieri (chakamera zviyo) mbiriso yakasungwa neakapwanywa avocado uye rakachekwa rakaomeswa zai, kana mbiya yeiyo oatmeal ine puniji yenzungu dzakatemwa uye dash yesinamoni. Protein mune imwe yesarudzo idzi ichabatsira kuti ugutsikane uye kudzikisira shuwa mumashure mezuva.

2. Taura zvakanaka kune yako Java chinwiwa (kwete chako barista)

Mangwanani iwayo vanilla latte? Zvinogona kunge zvichikubhadhara iwe kusvika kumagiramu makumi matatu eshuga, kana magiramu mashanu pombi. Nhau dzakanaka ndedzekuti haufanire kusiya caffeine. Ingoregedza iwo ma syrups, izvo zvinwiwa zvine chando zvakaomarara, uyezve, mamwe mapaketi eshuga. Panzvimbo iyoyo, enda kunotora kofi kana tii nemukaka, kana imwe unsweetened imwe, uye kusasa kamuti keminmeg kana sinamoni pamusoro kuti ubatsire kudzora shuga rako reropa.

Kana iwe uri shuga kana yekugadzira inotapira junkie, zvakanaka kuti utore zvishoma. Cheka kudya kwako kweshuga muhafu kwevhiki imwe, wozocheka zvakare vhiki rinotevera, uye chengeta pazviri kusvikira iwe watokanganwa zvachose nezve yako latte maitiro.

3. Hydrate nzira kwayo

Kuzvipuruzira kumusana kuti uwane iwo magidhi nejusi? Basa rakanaka. Zvakanaka, rudzi rwe. Iyo yakasvibira chinwiwa chauri kutora kubva kuJamba Juice inogona kutakurwa nezvakawanda michero uye shuga kupfuura magidhi chaiwo! Verenga iwo mavara iwo nokungwarira. Kana iwe uchinyatsoziva kudya muchero iwo mabhenefiti emuchero pachawo, ziva kuti chimwe chidimbu chemuchero chinogona kuva neshuga. Nekudaro, kana iro riine hutano mangwanani smoothie ine michero mishoma izere yakasanganiswa pamwechete, watove kare kupfuura yako yakakurudzirwa kudya kwezuva.

Ini ndinokurudzira kutakura kwakatenderedza 32-ounce bhodhoro remvura. Zadza iyo kaviri pazuva uye iwe warova zvese, kana zvisiri kana padyo, yako hydration inoda. Kana mvura yakajeka isingakufadze, gadzira yako wega spa mvura nekuwedzera mint nyowani uye marimu emonimu. Kana iwe uine nguva yakaoma yekurwisa iyo soda tsika, enda kune mabhuru, ingoita iwo makemikari uye koriori mahara. Iwe unogona zvakare kuyedza kuwedzera yechando kana michero mitsva kune yakajeka kirabhu soda kune imwe nzira inozorodza.

4. Iva (nehana) shava bhegi

Usati wasvika kune yakaderera-mafuta kupfeka kudira pane yako yemasikati saladhi, funga zvakare. Yako "ine hutano" saradhi yekukanda inogona kunge yakazara shuga bhomba. Kana vagadziri vachigadzira zvigadzirwa zvine mafuta mashoma, ivo vanowanzo kutsiva shuga yemafuta. Uye fungidzira chii? Mafuta acho ari nani zvakanyanya kwauri. Inokubatsira iwe kutora zvinovaka muviri zvinovaka muviri mu saladhi, uye inokuchengetedza iwe uchinzwa uzere hwakareba.

Panzvimbo pokusarudza zvipfeko zvakatengwa muzvitoro, gadzira yako wega: Sanganisa ½ mukombe mamwe maorivhi emhandara ari mhandara, ¼ mukombe muto wemonimu, ½ teaspoon munyu, uye ¼ teaspoon mhiripiri yakatsemuka pamwechete muhari yakavharika. Izvi zvinogadzira zviyero zvitanhatu, uye iwe unogona kuchengeta izvo zvausingashandise mufiriji. Kwete chete iwe unozochengetedza macalorie neshuga, asi iwe ungangove uri kuchengetedza imwe mari nekugadzira yako futi.

5. Rongedza mupuroteni

Kudya kwemasikati kwakazadzwa neakaonda mapuroteni uye maveji kunozokuchengetedza kugutsikana kwenguva yakareba, izvo zvinokuita kuti usanyanye kudhonza musoro kutanga mumakeke ezuva rekuzvarwa achipfuudzwa kutenderedza hofisi. Iyi Yakachena Kudya Chicken Apple Saladi neiyo Gracious Pantry iri nyore svondo revhiki masikati sarudzo. Mapuroteni anokuchengetedza iwe kugutsikana nekudzora ghrelin, iyo pesky nzara mahormone iyo inokupa iwe manyepo ekuti iwe unogona kurasa kure kana ukasakurumidza kusvika kune chitsama chewiti. Icho chokwadi chinotonhora nezve kurambidza kudya? Kana iwe usiri kunyatso kuzvipa pachako uine huwandu hwakaringana hwe macalorie, chinhu chekutanga chaunoshuvira ishuga. Enda uone.

Yangu yekuenda-kumapuroteni snacks ndeaya:

• nzungu dzakasanganiswa, senge pecans, cashews, walnuts, uye maamondi
• YemaGreek yogati yakavezwa nembeu yehemp
• zvidimbu zviviri zveiyo nyowani turkey

6. Tiza uchibva ku Workout ine mafuta

Kudzora pasi-kuita-mafuta mafuta kunobatsira kune ako magariro zvinangwa. Asi kusarudza iyo yogati yeshuga, yakapakirwa simba bhawa, kana mushini-yakagadzirwa smoothie inogona kuwedzera zvakanyanya muchiuno chako kupfuura zvauri kushanda. Zvekare, verenga iwo mavara zvakanyatsonaka uye sarudza zvinoenderana.

7. Dzivisa sandwich yeshuga

Avhareji slice yechingwa chezviyo zvakawanda chine zveshuga, uye kugadzira sangweji izere nekukurumidza inopeta huwandu uhu. Ichi chakavanzika sosi inogona kutaridzika kunge yakawanda, asi iwe unogona kuzvidzivirira zvachose nekuverenga izvo zvinoshandiswa.

Yakakwira fructose yechibage sosi inowanzo kuwedzerwa kune zvigadzirwa zvechingwa zvekuwedzera kunhuwirira. Ita yako tsvagiridzo uye sarudza mhando ine 0 magiramu eshuga - hauzorasikirwa nayo, ndinovimbisa. Ezekieri chingwa anogara achikunda mubhuku rangu nekuti harina shuga yakawedzerwa.

8. Idya pane pasita muto uri nani

Funga zvishoma nezve pasita pachayo, uyezve nezve izvo zvauri kuisa pairi. Ingo ½ mukombe wetsika wemadomasi muto unogona kurongedza zvakawandisa sehuga. Ita shuwa yekutenga chitoro-chakatengwa pasita muto ine zero shuga mune yezvinyorwa zvinyorwa.

Kana, kuitira sarudzo ine hutano chaihwo, gadzira pesto nyowani nyowani panzvimbo! Sanganisa 2 makapu basil, 1 clove gariki, 2 maspuniini mapaundi nzungu, munyu, uye mhiripiri muchikafu processor ne oil mukombe wemafuta emuorivhi yemuto wakanyatsonaka.

9. Mwaka usina shuga

Paunenge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge waita Barbecue muto uye ketchup inotakurwa neshuga. Just 2 mashupuni ebibiji muto anogona kuva nezvakawanda kupfuura - uye hapana munhu ari kudya yakadhonza nyama yenguruve sangweji ine maviri chete maaspuni!

Miriwo nezvinonhuwira zvinowedzera kunaka uye dzinozvirumbidza mitezo yakati wandei yehutano, senge antimicrobial uye antioxidant zvivakwa. Uyezve, iwo anenge asina macalorie, uye, chokwadika, hapana shuga. Simudza yako yekumaka mutambo necayenne, gariki, oregano, rosemary, kana turmeric. Uye tarisa iyi recipe yeGluten-Yemahara Barbecue Sauce naNezvinongoitika Savvy Mapoka.

10. Snack nzira yako kuhutano

Zvimwe zvinwiwa senge nzungu ruomba uye maputi kana musanganiswa wenzira zvinogona kuve zvakanaka pane-izvo-sarudzo. Kana, iwo anogona kunge ari mabhomba eshuga. Zvakafanana neakaderera-mafuta saradhi kupfeka, yakaderedzwa-mafuta nzungu mafuta anogona kunge akawedzera shuga kugadzira mafuta anonhuwira anotorwa. Ramba uchiverenga iwo mapakeji zvakanyatsonaka uye ita nepese paunogona kuti unakirwe nekunakirwa kwechisikirwo uye kutapira kwezvikafu pasina shuga yakawedzerwa.

Heano mamwe eangu anodikanwa epasi-shuga mbichana.

• sliced ​​apple + 2 mashupuni almond butter + dash yesinamoni
• 6 maorivhi + tsvuku tsvuku tsvimbo
• 10 macashews + 6 oz. Greek yogati + donhwe revanilla
• 2 tablespoons guacamole + endive
• 1 kapu yakasanganiswa michero + 1 kiyipuni shredded coconut

11. Chengeta ichifadza

Chikafu chakazara nechikafu chimwe chete zuva nezuva chinenge chave kuvimbiswa kukusiya usina kugutsikana uye uchishuva kugadzirisa shuga. Dzivisa OD'ing pachiwiti chihwitsi nekusimudza zvakasiyana siyana zvekudya uye zvinwiwa mukudya kwako.

Tenga zvimwe zvirimo mu-mwaka uye uzviise pakushandisa zvakanaka. Ini ndinoda eggplant mukupera kwezhizha uye kutanga kwemwedzi yekudonha nekuda kwekuita kwayo kwakawanda uye super michero.Ini ndinoikanda pane grill, ndobika iyo, kana kuishandisa kugadzira baba ganoush uye kuiisa pane zvese, kubva kune akazara zviyo zvinotsemura kusvika lettuce yesupfu uye inonaka saradhi. Kana iwe uchinzwa kusarongeka, edza iyi Yakadzika-Carb Isipirayi Pizza naDhictor Chiremba.

12. Usarega manzwiro ako achikunda kupfuura iwe

Mahormone, manzwiro, uye ndangariro zvinogona kuumba mhinduro yePavlovian-kune sugary yekunyaradza chikafu - chiyeuchidzo chinotikonzera kushuvira. Ichi ndicho chikonzero kunyangwe hwema hwekuki hwekubheka hungakonzeresa shuwa yeshuga kupinda mukati. Tenda nguva idzi pane zvazviri kana zvoitika, woenderera mberi. Padivi rerutivi, zvakanaka kuita nguva nenguva. Ingorega kuda uye kugutsa zvichidzora iwe.

Ini ndakazivikanwa kupinda muhofisi ndakabata chokoreti chip cookie kana Rice Krispy tarisa ndokuti, "Ratidza A: Iyi shamwari dzangu kudya kwemweya. "Asi, ndinoziva uye ndichafarira nekuzvibvuma uye ndichine salmoni yangu yakakangwa uye asiparagasi yekudya kwemanheru." Nyaya yechokwadi. Zvinoitika.

Ikoko unayo: 12 yakapusa, asi zvisiri nyore kuita, matanho ekukubatsira iwe kuputsa neshuga. Shuga yakabudirira kuputsa inofanirwa kutariswa pamwero uye kuve nehanya nezve izvo iwe zvaunoda chaizvo. Handikwanise kuvimbisa kuti maitiro acho achave nyore. Asi ini ndinogona kuvimbisa kuti nekutevera aya matanho, iwe unogona zvakanyanya kuderedzwa huwandu hweshuga mukudya kwako. Uye, neizvozvo, iwe ungangokwidza simba rako, kugadzirisa kupenya kweganda rako, kudzikamisa bloat, kurara zvirinani, kufunga zvakanyatsojeka, uye pamwe nekuvandudza immune system yako zvakare.

Ona nei iri nguva ye #BreakUpWithSugar

Zvirimwa seMushonga: DIY Herbal Tea yekudzora Shuga Shuwa