Maitiro eKudzosera shure Mushure meShuga Binge

Zvemukati

• Zvausingafe Wakaita Mushure meShuga Binge
• Chii Chingaite Chaizvoizvo Kubatsira Mushure meShuga Binge
• Maitiro Ekudzivirira Imwe Shuga Binge
• Icho Chinokosha
• Ongororo ye

Shuga. Isu takarongwa kuti tizvifarire kubva pakuzvarwa, pfungwa dzedu dzinopindwa muropa nazvo semumwe mushonga, asi chiuno chedu hachichide sezvatinoita kuravira kwedu. Dzimwe nguva mamiriro emagariro evanhu kana kushungurudzika anowana zvakanakisisa kwatiri uye tinozvipinza mune shuga yakawanda uye makorikori kupfuura zvakarongwa pakutanga. Dzimwe nguva isu tinoronga zvekubiridzira kudya kuti tipe mubairo wedu-senge kugwinya kutarisa. Zvisinei nemamiriro ezvinhu akakusvitsa munharaunda yeshuga binge, yeuka kuti kubva panzira ndiko zvakajairika-Zvinoitika kune wese munhu. (Ndicho chikonzero mutemo we80/20 iri yegoridhe chiyero chekudya zvinovaka muviri munyika chaiye.) Hezvino zvekuita (uye zvekusaita) kana uchimhanyisa kudya kwekukuvara mushure meshuga binge.

Zvausingafe Wakaita Mushure meShuga Binge

"Kuziya nenzara" Yako Shuga Binge. Usazviuraya nenzara zuva rinotevera mushure mekubata shuga. Panzvimbo iyoyo, mirira kudzamara muviri wako uchinzwa nzara zvakare uye udye diki puroteni- uye chikafu-chakapfuma chikafu sosium yakabikwa uye yakakangwa broccoli. (Psst ... tarisa runyorwa rwedu rwekupedzisira-rwezvikafu zvine mapuroteni zvakanyanya kukurudzira ndichave nezvakawanda nekuti shuga ine shuga yakawanda inogona kuzadza zvitoro zvehuga zvemuviri wako). Inwa mvura yakawanda uye ramba uchidya yakakwira-protein, yakaderera-makabhohaidhiretsi chikafu chezuva rese rinotevera. Izvi zvichabatsira muviri wako kushandisa iyo yakawedzera shuga, pamwe nehuremu hwemvura hunoenderana nayo.

"Blocker" Zvokuwedzera. Kune akati wandei ekuwedzera anoti anovharira kunyura kweshuga nemafuta mukudya kwako. Vadzivise sedenda, zvese zviri muchirevo chechikafu chakajairwa uye mumamiriro ezvinhu apo iwe unenge uchidya huwandu hwakawanda hwechikafu icho chinofanirwa kunge chakavharirwa. (Zvakaenderana: 10 Chikafu Chese Zviri Nane Kudzoreredza Workout pane Zvekuwedzera)

Kana kudyiwa kwemafuta kana shuga kwavharirwa munzira yako yekugaya, inoramba ichidarika nemuviri wako, zvichikonzera kuwedzera gasi, kuzvimba uye kusagadzikana kwese. Chiyero chezviratidzo izvi chakaenzana neuwandu hwe "chikafu chakavharirwa" chauri kudya. Saka kana iwe ukatora mafuta anovharira uye uchidya chikafu chakaderera-mafuta, hauzowona yakawanda yemhedzisiro iyi. Kana iwe ukatora chivharo chemafuta uye uine chikafu chakanyanya-mafuta (sekudya kwesplurge), mhedzisiro isingadiwi ichave yakakura. Dzivisa kunwa kunovhara zvinowedzera, sezvo zvichizokonzeresa kukuvadza kupfuura kunaka.

Chii Chingaite Chaizvoizvo Kubatsira Mushure meShuga Binge

Alpha-Lipoic Acid (ALA). ALA is antioxidant ine simba inogona kuvandudza kugona kwemuviri wako kushandisa makabhohaidhiretsi sesimba (kuzvipisa). Chikafu senge sipinashi uye broccoli zvinounza zvidiki zveRAA, asi chinowedzerwa chinodiwa kuti unyatso kukohwa mhedzisiro ye "kukanganisa kudzora". Tora 200mg usati wadya kuti upe muviri wako kuwedzera kuwedzera mukunzwa kwe insulin. (Tarisa uone kuti mumwe mukadzi * pakupedzisira * akadzora sei shuwa yake yeshuga.)

Sinamoni wabvisa. Cinnamon mumwe musanganiswa unogona kuvandudza kugona kwemuviri wako kugadzira uye kushandisa macarbohydrates. Kutsvagurudza kunoratidza kuti iwe unogona kusangana nemhedzisiro iyi nekapu imwechete yesinamoni yakawedzerwa pakudya; asi kunze kwekunge uchinyura mundiro hombe yeoatmeal, kuputika uku kunonaka hakukodzeri. Apa ndipo apo cinnamon yakawedzera yekuwedzera seCinnulin PF inouya inobatsira. A 250mg dose yeCinnulin PF yakatorwa isati yasvika splurge yako uyezve imwe 250mg dose usati wadya iwe unotevera inogona kubatsira maitiro ako emagetsi kuyerera pamwe chete.

Maitiro Ekudzivirira Imwe Shuga Binge

Nepo munhu wese achisiya nzira apo neapo, mhinduro yakanakisa yekudyisa shuga iri kudzivirira pakutanga. Tarisa uone zvinotsiviwa zviri nyore zveiyo yakakwira-carb zvinwiwa izvo zvinobatsira kudzikisira zvinogona kuitika pashuga yeropa-uye chiyero. (Bhonasi: Ndeupi Chaizvo Anobudirira, Anogadzira zvinotapira kana Shuga?)

• Trade: Imwe huru yekukurumidza-chikafu soda pop (32 ounces) yeiyo smoothie ine yakakungurutswa oats, flaxseed, michero, almond mukaka, uye Greek yogati. (Kana funga imwe yeaya anonyatso-kugutsa hutano vegan smoothies.)
• Trade: 3 makapu emuto weorenji kune 1 orenji, 4 akazara-ezviyo mapundu, uye 1 ounce echizi.
• Trade: 14 fuzzy peach candies ye 1/2 kapu plain cottage cheese, 1 peach duku, uye 25 akapwanyika pistachios.
• Trade: 5 tablespoons chokoreti-yakafukidzwa mazambiringa emudziyo wechokoreti chia pudding yakagadzirwa ne 3/4 mukombe usina mukaka wemamondi, 1 teaspoon maple syrup, 1 teaspoon vanilla extract, 3 maspuniji mbeu dzechia, uye 1 kikapu cocoa powder, yakashongedzwa ne 1/4 mukombe yemabriji.

Icho Chinokosha

Kana iwe uchiziva kuti iwe unenge uchizopururudza pakudya kwako uye nekunakirwa mizhinji yeshuga chikafu, chinhu chakanakisa chaungaite iko kurovedza muviri usati wadya. Kana iwe usingaiti kana usingakwanisi kurovedza muviri kare, edza kupinda mune imwe kufamba shure. Iyi haifanire kunge iri yekurovedza muviri (hapana munhu anoda kutora spin kirasi mushure mekudya pint yeBen & Jerry's Chocolate Therapy), asi kuenda kufamba zvine mwero kana kureba inzira yakanaka yekukwira uchidzoka munzira hurongwa hwako hwehutano.

Uye zvakanyanya kukosha, yeuka kuti shuga binge ingori yekudya chiitiko. Hutano hwako nemafuta emuviri zvinotariswa neako marefu-maitiro (sekudzivirira izvi zvinomwe zvinyengeri zvikonzero iwe usiri kurasikirwa nedumbu mafuta). Saka kana iwe ukadya shuga yakawanda uye usinganyatsoda pakutanga kwekudya kana svutugadzike, usazvirova iwe zvakanyanya-ingodzokera paurongwa hwako nekudya kunotevera.

Ongororo ye