5 Nzira dzekubiridzira pane Kudya Kwako

Zvemukati

• Ongororo ye

Kufadza, kuputika, pigging kunze. Chero chipi chaunodana icho, isu tese tinokanda koriori chenjedzo kumhepo dzimwe nguva panguva yezororo (Horaiti, pamwe kazhinji kazhinji kupfuura isu isu tinoda kubvuma). Ipapo kunouya kuzvipa mhosva, mhosva isingadzivisiki uye mhiko yekusazozviita zvakare. Asi mutambo wese uyu unonyatsodiwa here? Kwete, anodaro Bonnie Taub-Dix, M.A., RD, mutauriri weAmerican Dietetic Association muNew York City. "Mhosva haimbove yakanaka side dish." Zano rake? "Vhara maziso ako uye unakirwe nekurumwa kwese uye ita iwo macalorie akakosha zvechokwadi."

Kunyangwe iyo 2005 Dhipatimendi rezvekurima Dhijitari Dhairekitori inopa mwenje mwenje kune hushoma-hwakabvumidzwa kubiridzira - nekuda kwe "discretionary macalorie" izvozvi zvinobvumidzwa. Dudziro: Zvakanyatsonaka kuita mashoma anotapira uye gooey anobata (iwo marongero anoratidza 10-15 muzana yemazuva macalorie). Asi usati wasvika pakuita mari mune yako discretionary makorikori, ramba uchifunga zvinotevera pasi pemitemo yekubiridzira pasina kubhadhara zvakanyanya mutengo.

1. Pfuura pamusoro pemhosva.
   Mantra yako itsva ndeyekuti, "Hapana chinorambidzwa." Kana uchinge wagamuchira icho chekudya chakakosha, mhosva inorambidzwa kubva patafura. "Kuzvipa mhosva kunogona kukonzera kuti ubvise pamanzwiro ako chaiwo nezvechikafu," anodaro Marsha Hudnall, M.S., R.D., director director kuGreen Mountain kuFox Run muLudlow, Vt., Vakadzi-chete vane hutano-hwekudzikira uremu. Chero hunhu hunofambiswa nemhosva hwakaoma kudzora; kudya hakuna kusara. Panzvimbo pekutarisa pane yako mhosva, sarudza rational kuongororwa kwehukuru hwechikamu. Iwe unogona kuva nechero chinhu chinodiwa nemoyo wako, kana kuenzanisa kuri MO yako uye iwe uchichengeta zvikamu zviri pasi pesimba. Ndidzo dzese-iwe-dzinogona-kudya buffets pakambani yako yegore rega yezororo mabiko, uye jumbo servings kunzvimbo zhinji dzekudyira uye kumba izvo zvinopedzisira zvawedzera chiuno chako, kwete iyo nguva neapo splurge.


2. Kana iwe uchibiridzira, ita shuwa kuti uzviite munzvimbo yeruzhinji.
   Dzima nyaya iyi isiri pamutemo pakati pako neaya mafiritsi efrench. (Bvuma; nguva yekupedzisira iwe yawakadya chikafu chaunofarira cheki kutenderedza mhuri neshamwari?) Kufumura chako chakavanzika kuchiedza chezuva kunobvisa kukwezva kusingadzivisike, uye pamwe nako, kwakawanda kwekuyedzwa. "Ini ndinotenda humwe hunyanzvi hwakakosha kuve nekudzidza kuita splurge, wobva wadzokera kune hutano kudya ipapo," anodaro Katherine Tallmadge, MA, RD, munyori weDiet Simple: 192 Mental Tricks, Substitutions, Habits & Inspirations. (HupenyuLine, 2004). Zano rake: Enderera mberi nekukasira pamberi pevamwe, uye woenderera mberi nehupenyu hwako.


3. Dambura ketani inobatanidza kubiridzira nekushaiwa simba rekuda.
   Iwe unogona kunge wakadya imwe ichishumira yakawandisa amai vako pecan pie iyo la modhi, asi usafunge nezvayo sekurasikirwa kwesimba-simba. Funga nezvazvo sesarudzo yakanyatsofungidzirwa yawakaita: Wakayera sarudzo dzako uye wafunga kuzviitira. Zvino enderera mberi. Kugara pakuregererwa uye kudemba zviito zvako hakuite chinhu kunze kwekuderedza kubudirira kwako. Kunze kwezvo, Tallmadge anoti, "Tsvakurudzo yakawana kuti kusachinja-chinja, kudya kwekudzivirira kunowanzokonzera kudzoka uye pakupedzisira kuwanazve huremu hwawakarasikirwa.


4. Usaedze kuva ngirozi. Vavarira kufambira mberi, kwete kukwana.
   Unofarira chokoreti. Zvakanaka, saka muchokwadi iwe uri chocoholic yakasimbiswa. Zuva risina kuruma zvinhu zvakasviba kwauri harina kukwana. Zvisinei, sezvo iwe watanga purogiramu yako itsva yekudya ine utano, wakakwanisa kugadzirisa chokoreti yako kugadzirisa kune vaviri chete pavhiki. Ndiko kufambira mberi, kuve nechokwadi, asi kwete kukwana. Uye icho chinhu chakanaka: kana chikafu chakakwana chiri chinangwa chako, tinovenga kupaza yako bubble - asi kuora mwoyo uye kutadza zvinovimbiswa. Rangarira, anodaro Louisville, Ky., nyanzvi yezvekudya uye maekisesaizi Christopher R. Mohr, Ph.D., R.D., unogona kuramba uchichengeta kudya kwakanaka mupfungwa kunyange paunenge uchidya. "Kana iwe ukabiridzira, tarisa pane zvekudya izvo zvakare zvinopa rubatsiro, senge chokoreti yakasviba, iyo inotakura muto wakagwinya weantioxidants," Mohr anokurudzira.


5. Zvakanaka chaizvo, uye kunyange zvakakodzera, kusvetuka zvimwe zvekudya!
   Kana iwe usina nzara, haufanire kudya. Senge iwe waida mumwe munhu akafanana Chimiro kukuyeuchidza nezvazvo! Asi funga nezvazvo. Kangani nguva yemwaka wezororo iwe yawakabvisa pane chero huwandu hwekuregererwa nekuda kwekusungirwa munharaunda pawakange usiri pedyo nenzara? Uyu mutemo unoda zvishoma mukati mechokwadi chekuongorora, asi kana iwe uchinge watarisa kune yako chaiyo manzwiro enzara (dumbu rako rinotanga kurira, iwe unonzwa usina chinhu uye iwe unogona kutonzwa kutanga kwemusoro uchiuya), kushaya pfungwa kunotanga. chinhu chekare. "Vazhinji vedu tinodya kana tisina nzara nekuti isu takadzidza kuzvinyaradza nechikafu - isu tave vanodya pamoyo," Hudnall anodaro. "Icho chidobi chekuparadzanisa nzara yemuviri kubva kunzara yemanzwiro kuziva kuti muviri wako wega unoratidza sei kuda kwechikafu." Uye kana iwe uchinge wawana mubato pane izvo, unenge usingaite mukana wekunwisa zvakanyanya nekuda kwezvikonzero zvemanzwiro.

Ongororo ye