7 New Diet Hacks Hausati Wambonzwa Kare (Izvozvo Zvinoshanda!)

Zvemukati

• Delete macalorie-kuverenga maapplication
• Scale back yako HIIT kurovedza
• Ita zvepabonde mangwanani pakupera kwevhiki
• Dzorera mimhanzi pasi paunodya
• Teerera kumamhanzi panguva yekufamba kwako
• Tarisa mishonga yako kabati
• Dzorerazve yako wachi yekuda
• Ongororo ye

Maitiro ekudhayeti ari kuchinja zvakanyanya, uye uchifunga kuti zvinoita kudonhedza mapaundi zvakanyanya kugadzirika uye kunogara kwenguva refu kupfuura nzira dzekubuda-nenzara dzekare, idzi inhau dzinonakidza. "Maitiro atakaudzwa kudzikira huremu akatigadzirira kukundikana," anodaro David Ludwig, M.D., Ph.D., purofesa wezvokudya paHarvard uye munyori we Une Nzara nguva dzose? "Kana zvisina kushanda kwauri, ziva kuti hausiwe wega uri kunetseka." Asi izvo, ivo vanowedzera kutsvagurudza nezve uremu, ndipo pavanoona zvakanyanya kuti zvimwe zvinofungidzirwa chokwadi hazviwanzo kubata muhupenyu chaihwo. (Sezvakaita izvi Kukuvadza Kudya Kunyepa Iwe Pamwe Unotenda.)

Saka chii chinonunura? Iwe uchave unofara kunzwa kuti nyore tsika shanduko ndiyo iyo ine yakadzika, kwenguva refu-mhedzisiro. Aya ndiwo akangwara, marongero matsva ayo anotobhadhara.

Delete macalorie-kuverenga maapplication

Muviri wako unopindirana nemakoriyumu zvakasiyana zvichienderana nekudya kwavanobva. Saka panzvimbo pekuverenga zvakanyanya uye kucheka macalorie, tarisa pakudya chikafu chakakodzera, Dr. Ludwig anodaro. Kudya zvakagadziriswa carbs kunoita kuti insulini yako ive spike, izvo zvinoita kuti mafuta ako maseru achengetedze akawandisa macalorie. Mapuroteni, kune rumwe rutivi, anokonzeresa iyo hormone inodhonza macalorie kunze kwekuchengetedza, "anodaro. Kunyanya zvakanyanya, kudya kwakanyanya carb kunononoka metabolism yako. Apo Dr. Ludwig akatarisa huwandu hwemacalorie ayo vanhu vakapisa vachizorora pazvikafu zvakasiyana, akaona kuti avo vanocheka carbs vakapisa mazana maviri nemakumi mashanu nemashanu emarori pazuva kana zvichienzaniswa neavo vanocheka mafuta-vasina kuwedzera kurovedza muviri.Tora mapuroteni mazhinji uye chinjana macarbs akagadziriswa ezvekudya zvine mafuta ane hutano uye nema carbs echisikigo semichero, miriwo, uye bhinzi uye mapaundi achadonha zvirinyore, hapana masvomhu emhando yepamusoro anodikanwa.

Scale back yako HIIT kurovedza

Kana iwe uri kupururudza, kutenderera, uye kuenda kuHIIT makirasi senge anopenga asi zvakadaro usiri kurasikirwa uremu, unogona kunge uchikunda. "Kunyanya kurovedza muviri kunoita kuti cortisol iwande, hormone inoshungurudza inoita kuti uve neshuga uye mafuta muchitoro," anodaro Stephanie Middleberg, RDN., muvambi weMiddleberg Nutrition muNew York City. Usambofa wakasiya gym; ingo dzikamisa masesheni ako epamusoro-soro kusvika kumazuva matatu pasvondo max (yakawanda kuti uwane zvese zvakanaka zvehutano) uye shanda zvine mwero (simudza masimbi, jog, tora kirasi yeyoga) mazuva maviri pasvondo, anopa zano.

Ita zvepabonde mangwanani pakupera kwevhiki

High mazinga e oxytocin (iyo "love hormone" inosunungurwa paunenge uri pedyo nemumwe munhu) inogona kukubatsira kudya zvishoma, maererano nekutsvakurudza kwakabudiswa mumagazini. Kufutisa. Sezvo isu tichidya anosvika mazana mana emacalorie akawanda neMugovera neSvondo pane pakati pevhiki, kubatikana pakati pemashiti kunogona kubatsira kudzikamisa kukuvara kwekudya. "Uyezve, bonde rinogona kukuita kuti unzwe zvakanaka nezvemuviri wako, izvo zvinokubatsira kugadzira chikafu chiri nani uye sarudzo dzekurovedza muviri," anodaro Haylie Pomroy, munyori we Kurumidza Metabolism Chikafu Rx. (Kuita zvepabonde mangwanani kunogona kukubatsira kubvisa kunetseka.)

Dzorera mimhanzi pasi paunodya

Vanhu vakadya mamwe ma pretzels pavakange vachiteerera kurira kwakanyudza ruzha rwekudya, kutsvagisa kwakaitwa paBrigham Young University uye Colorado State University yakawanikwa. Chalk it up to mindfulness: Kana uchinge wava kuziva zvauri kudya (sekunge paunonzwa uchitsenga), unogona kukurumidza kurega kudya, anodaro munyori wezvidzidzo Ryan Elder, Ph.D. Kana iwe usiri kudya chikafu chisina kujeka, kana iwe ungasarudza kutaura nevako vaunodya navo pane kuteerera kuruma kwese, cherekedza zvimwe zvakawanda nezve kudya kwako, anodaro Dawn Jackson Blatner, RDN, a Chimiro Advisory board member uye munyori we Chikafu cheFlexitarian. "Tarisa chikafu chiri paforogo yako usati waisa mumuromo mako, farira kuti chinonhuwirira sei, uye nhuwirira zvinonaka zvacho," anodaro.

Teerera kumamhanzi panguva yekufamba kwako

Maawa aunoshandisa schlepping kuenda nekudzoka kubasa kazhinji ndiwo anonyanya kunetsa zvikamu zvezuva rako, izvo zvisina kunaka pachiuno chako. “Kushushikana mupfungwa kunoita kuti ma<em>adrenal glands ako abudise cortisol, iyo inogona kuita kuti uve neshuga uye zvingaita kuti uwedzere uremu,” anodaro Amy Gorin, R.D.N., muridzi weAmy Gorin Nutrition muJersey City, New Jersey. Muchokwadi, kutsvagisa kwakabatana kwenguva refu kuenda neBMIs dzakakwirira. Iwe unogona kusakwanisa kukora basa nyowani padyo nepamba, asi iwe unogona kurerutsa kushushikana kwako pamwero nekuseka. "Kunyangwe kutarisira kuseka kwakaratidzwa kudzikisa cortisol," Gorin anodaro. Uye kana iwe usinganyanye kushushikana paunosvika kubasa, zvichave nyore kutaura kuti hapana hofisi donuts.

Tarisa mishonga yako kabati

"Gumi muzana kufutisa kunokonzerwa nemishonga," anodaro Louis J. Aronne, M.D., munyori we Chinja Yako Biology Kudya uye director weComprehensive Weight Control Center kuWeill Cornell Medicine uye NewYork-Presbyterian Hospital. Asi mhatsa hadzisi nguva dzose dziri pachena zvikuru, dzakadai sokudzora kubereka nemishonga inoderedza kuora mwoyo. Kutaura zvazviri, antihistamines idambudziko rinowanzoitika, Dr.Aronne anoti. "Vanhu vanotora mishonga iyi kudzikisa kurwara uye kurara zvirinani, asi tinoona kuti inogona kuwedzera kudya uye nekuwedzera huremu," anodaro. Imhaka yekuti histamines, iyo masero ako anoburitsa mukupindura kune allergenic, ari neurotransmitters anobatsira kudzora nzira muuropi dzako dzine chekuita nekushuvira uye metabolism; popping antihistamine anodzima izvi. Ona an allergist kana iwe uri kutora izvi zvinodhaka nguva dzose, Dr. Aronne anoratidza. Uye kana iwe ukashandisa antihistamines kuti ikubatsire kurara husiku, bvunza chiremba wako nezve mhinduro dzekurara dzepanyama senge melatonin.

Dzorerazve yako wachi yekuda

Kuita chokwadi chekutanga zuva rako nekudya kwemangwanani kwakangwara nekuda kwezvikonzero zvishoma. Chikafu chemangwanani chine hutano chinobatsira kuseta toni yesarudzo dzakanaka dzekudya zuva rese, uye tsvagiridzo inoratidza kuti vanodya kudya kwemangwanani vanowanzo famba zvakanyanya uye kudya zvishoma. Uyezve, une simba rakanyanya mangwanani, saka uri mukana wekusarudza chikafu chine hutano ipapo, ichiita kuti ive nguva yakangwara yekushandisa akawanda macalorie ako ezuva nezuva (kusiyana neunodzoka kumba uchibva kubasa uine nzara uye wakashushikana), Blatner anoti . Asi iye anoona kuti vatengi vake vanowanzosiya chikafu chamangwanani, vachiti ivo havana nzara mangwanani. Chinhu chacho ndechekuti iwe unofanirwa kumuka uine chishuwo chekudya. "Kana iwe uchinzwa kuguta paunotanga kumuka, zvinoreva kuti unogona kunge wakadya zvakanyanya pakudya manheru ezuro kana kuti wakadya padhuze nenguva yekurara," Blatner anotsanangura. Mhinduro: Ramba kudya kwemanheru kwehusiku humwe chete kana kudya kare manheru, uye mangwanani anotevera hauzokwanisi kuramba kudya kwemangwanani kune hutano. Izvi zvinogadzirisa yako wachi yekuda, izvo zvinoita kuti zvese zvaunodya zvive zvine hutano.

Ongororo ye