Rova Binge

Zvemukati

• Ongororo ye

Dzimwe nguva zuva rega rega, mukadzi anenge aine nguva yake yekudya kunetseka. Kune vamwe vanhu, nzara inorova mukati memasikati makuru, zvichikonzera rwendo kuenda kumuchina wekutengesa kuti udye chimwe chinhu - chero chinhu. Vamwe vanonzwa kurwa kwekudya kwekudya kunouya musati masikati makuru uye vanotanga kubira kubva mumasaga avo emasikati, vozopamba zvakare gare gare. Izvo zvinogona kutanga sekuchiva zvinogona kukurumidza kukwira kupinda mune binge.

Kazhinji, manzwiro edu ndiwo anoita kuti tidye zvakanyanya. Kushungurudzika, kufinhwa uye kushushikana zvinowanzo dudzirwa zvisizvo senzara. Isu tinofunga tinoda mafuta apo isu tichinyatsoda nyaradzo. Dambudziko nderekuti, chikafu chekunyaradza (makuki, machipisi, keke, zvichingodaro) zvinowanzogadzikiswa macarbohydrates ane shuga, mafuta uye munyu. Nyanzvi dzinoti tinoshuva makabhohaidhiretsi nekuti anomutsa kugadzirwa kweserotonin (kemikari kemushonga inodzora manzwiro uye kurara uye inoita kunge inodzikamisa kushushikana uye kukurudzira kuzorora). Diary yechikafu inzira yakanaka yekurwisa izvi. Kunyora pasi nguva uye zvaunodya zvinogona kuratidza maitiro anoshamisa: pizza pamberi pemharidzo huru, kana machipisi embatatisi masikati ane usimbe.

Nyanzvi dzinobvumawo kuti tave kubatikana zvakanyanya nekusadya, ndizvo zvese zvatinofunga nezvazvo. Kunyimwa kunoshanduka kuita kufitwa. Chokwadi ndechekuti, kana ukabvisa chikafu chaunofarira kubva mukudya kwako, unongochishuva zvakanyanya. Mhinduro yacho? Idya zvishoma zvekudya kwakadai uye hauzonzwa uchinyimwa. Kana, tsvaga yakaderedzwa-mafuta uye -calorie shanduro.

Chikafu-chakakora, chakaringana chirongwa chekudya (chakapfuma mune makabhohaidhiretsi akaomesesa, nyama isina mafuta, huku nehove, zvigadzirwa zvine mukaka zvine mafuta mashoma, nzungu, mhodzi, uye michero mitsva nemiriwo) zvinodzora chero marwadzo anodzika munzira huru yenzara, uye siya nzvimbo yekuregererwa kushoma. Paunenge uchironga chikafu, sarudza yakanaka yakanaka yemakabohydrate uye mapuroteni uye wobva wawedzera yakawanda yezvibereko zvitsva. Mahydrohydrate akareruka, seshuga neuchi, anogona kukupa simba jolt nekuti anogaya nekukurumidza, asi munguva pfupi anozokutumira kumhanyisa kumuchina wekutengesa kuti uwane mamwe mafuta. Makabhohydrate akaomarara (nyemba, tsanga dzese, michero nemiriwo) zvinotora nguva yakareba kuti zviputse, zvichipa simba rinogara. Ivo zvakare vanowedzera muyero wefibre, iyo inonwisa mvura munzira yayo kuburikidza nemudumbu wekugaya, ichiita kuti unzwe uzere. Uyezve, zvinotora nguva yakareba kuti utsvage zvakanyanya zvine fiber, uchidzora maitiro ekudya uye uchipa huropi hwako mukana wekuziva zviratidzo zvekuguta. Wedzera puroteni shoma kune chikafu che carb, uye mafuta aunowana anogona kunge akakwana kurwisa pakati-pekudya nibbling (kana zvisiri, usanetseke - isu tine huru yekudyira mazano).

Nokuronga zvishoma, iwe unogona kuvaka zuva rehutano, kudya kunovaka muviri kubva pakumuka kusvika panguva yekurara kuti unzwe kugutsikana - uye kutsvoda binges kuonekana.

Zuva rekudya kukuru

Kudya kwemangwanani Kune mhando mbiri dzevanhu - vanhu vanodya zvekudya zvemangwanani uye vatambi vekuseni. Pakati pevanhu vanodya zvekudya zvemangwanani pane "madonut-dunkers" uye "vanobata zviyo." Zviri pachena kuti iyo yekupedzisira inosarudzwa. Zvidzidzo zvinoratidza kuti vanhu vanowana kudya kwemangwanani kune hutano vanodya mashoma emafuta ekudya uye vane mashoma ekukurumidza kurwisa masnack pane avo vasingaite. Idya chimwe chinhu, uye tarisa kune carbs (ivo vanopa anokurumidza simba). Wedzera puroteni shoma, inotora nguva yakareba kuti iputse kuitira kuti simba rako rekuseni rigare kwenguva yakareba. Dzimwe pfungwa: bagel ine mupuni wepuni wecream cream chizi, toast nepuniji yenzungu bhinzi, zviyo zvine mukaka usina mafuta, michero ine yogati isina yoguta kana muffin wechiChirungu une mazai machena matatu. Kana iwe usingakwanise kufungidzira uchidya chero chinhu pamberi pe10 am, edza "kudya kwemangwanani kwevanotanga": muchero wakatsetseka (puree nonfat mukaka, sitiroberi nebhanana), zviyo zvezviyo zvakadzikiswa-mafuta enzungu butter, kana mashoma epamusoro. -fiber cereal uye girazi remuto wemarangi.

Kwekudya kwemasikati Sarudzo zhinji dzekudya dzine chekuita netsika pane nzara. Tora masikati, semuenzaniso. Zvinotora maminetsi gumi kugadzira kudya kwemasikati kune hutano kumba. Zvinotora zvakawanda kupfuura izvo kuti uende kunzvimbo yekudyira kana dhiri, odha chikafu, mira mumutsetse, uye forogo pamusoro pemari. Iwe unoti iwe "hauna nguva," asi unazvo. Ronga kumberi uye gadzira kudya kwemasikati kune snap (uchidzivirira mayedzo ekutora). Nakidzwa nezvasara kubva kune yakaderera-mafuta dinner zuva rinotevera. Kana vachida kumera, wedzera zvinwiwa-zvakapakirwa zvigadzirwa senge isina mafuta-kupfeka, salsa, bharisamu vhiniga, yakakangwa tsvuku mhiripiri, matsva mahebhu uye inopisa mhiripiri. Gadzira masaladi husiku hwapfuura uye wedzera kupfeka usati watanga kudya. Dzorera zvakare yakajairwa ndiro yeletisi: wedzera maapuro akachekwa, maamondi, mbeu yemanhanga, bhinzi, mazambiringa akaomeswa uye feta cheese. Ita chikafu nekukanda muhafu-gaba re tuna, mukombe we garbanzo bhinzi kana huku yakasara yakakangwa huku.

Pane dhiri, tora yakakangwa kana yakakangwa turkey kana huku (isina ganda uye muto), yakaderedzwa-mafuta machizi, muto-wakavakirwa masobho (isina kirimu), chingwa chinogutsa uye michero mitsva nemiriwo. Cajun uye zvikafu zvakasvibiswa zvinowanzotakurwa nekunaka - kwete mafuta.

Kudya kwemanheru Nzara huru inogona kukanganisa zvinangwa zvako zvemanheru. Kana chikafu chinovaka muviri chisiri kuwanikwa nyore, unosungirwa kubata chimwe chinhu nekukurumidza uye chisina hutano.Kana iwe waifanira kugadzira pizza kubva pakutanga, waizoramba uchiisarudza here? Isa mufiriza nechingwa chezviyo, zviyo zvegorosi, miriwo yakaomeswa nechando, zviyo zvine utano zvakaomeswa nechando uye zvakasara zvine mafuta mashoma. Takura firiji nezvisina mafuta uye zvisina mafuta emiti zvigadzirwa, madomasi sauces, chutneys, salsas, kupfeka saradhi, uye michero mitsva nemiriwo. Zadza makabati ane tsanga dzakazara (bulgur, couscous, quinoa, brown rice), pasita, bhinzi dzakatenhwa, masobho ane mafuta mashoma, madomasi akaomeswa nezuva, howa hwesango hwakaomeswa uye zvirongo zvepepuru tsvuku yakagochwa. Kudya kwemanheru kwepasta, bhinzi uye porcini howa - yakakangwa nebrokoli itsva - inogona kunge yakagadzirira mumaminitsi makumi maviri, kusanganisira nguva inotora kubika mvura.

Iwe uchipikisana nemuchina wekutengesa

Ongororo yakaitwa paMichigan State University yakawana kuti pazvikafu 133 zvakasiyana-siyana zvinopihwa mumichina yekutengesera isina firiji, ina chete ndiyo yaionekwa se "inovaka muviri" (yakapfuma mune zvinovaka muviri zvinoenderana nekoriori yemukati). Asi apo vaongorori vakawedzera chikafu chinovaka muviri kumakina, kutengesa kwekutengesa kwakaderera. Chokwadi ndechekuti vanhu vanowanzo sarudza chikafu chisina kudya zvakanyanya mumushini.

Iva wakagadzirira - uuye nezvokudya zvako (michero, mavheji, yogati, nzungu nembeu, kana kunyange kushandiswa kwemafuta mashoma kana mafuta asina mafuta kana keke yezvokudya zvengirozi). Kwemazuva apo muchina wekutengesa uri wega sarudzo, sarudza kurapwa kwako zvine hungwaru. Mafuta, shuga uye munyu zvinomhanya zvakazara kuseri kwegirazi; kunyange sarudzo dzisina mafuta uye dzakaderera-mafuta (makuki, makeke, zvihwitsi) zvakanyanyisa mushuga (uye hazvina mavhitamini nemaminerari). Asi uve nadzo kana uchinyatsodzida. Ingo regedza yako frequency uye chinjana nezvimwe sarudzo. Ona yedu runyorwa rweakanakisa mabhatani ekupusha (uye ramba uchikumbira vashandirwi vako kuti vatore michero mitsva, yogati uye masangweji).

Sei uchifanira kudya

Zvinenge zvisingabviri kuisa zvese zvinopfuura makumi mana zvinovaka muviri miviri yedu inoda muzvikafu zvishoma. Ndipo panouya snacking. Isa chikafu chako chekudya nezvikafu zvine fiber, calcium, folate, beta carotene uye vhitamini E (zvinogadzirwa nemukaka zvine mafuta mashoma, michero, miriwo, nzungu nembeu sarudzo huru). Ita shuwa kuti ivo vanogutsa - usaunze karoti uye celery kushanda kana iwe usingavade. Heano mamwe mazano ezvinonaka zvinotapira uye munyu unoshuva.

Snacks yezino rinotapira

* Muchero wakaomeswa wakasanganiswa -- maapricots, prunes, mazambiringa akaomeswa, maapuro

* Maonde matsva kana akaomeswa ane cheese yembudzi

Mbatata ine mapira manyuchi

* Maapurosi asina kutapira ane ginger snaps

* Yisina mafuta kana yakaderera-mafuta yogati ine matsva raspberries

* Ngirozi chikafu keke ne kiwi, sitirobheri kana yose-michero yakapararira

* Imwe sevhisi yemafuta-isina kana yakaderera-mafuta brownie

* Makuki asina mafuta kana mashoma-mafuta asina shuga yakawandisa: vanokanganisa mhuka, vanokanganisa graham, maonde nemimwe mabara emichero, vanilla uye mandimu wafer makuki

* Gelatin nemapeche akachekwa matsva

* Pudding (yakagadzirwa nemukaka usina mafuta) nemabhanana akachekwa

Snacks yekuda munyu

Raw veggies (bhero mhiripiri, broccoli, karoti, zucchini) ine isina-mafuta ranchi kupfeka

* 1/2 yakabikwa mbatatisi isina mafuta-asina muto wakasviba

* Akabikwa akazara-ezviyo anotsemura ane akaderedzwa-mafuta chizi

Shrimp cocktail

Maamondi akacheneswa

Mbeu yezuva / manhanga

* Machipisi echibage akabikwa ane salsa

* Zviyo zvakakanyiwa nemasitadhi anonhuwira;

* Asina mafuta kana "chiedza" popcorn

Makeke emupunga ane mango chutney

* Ry-Krisp uye yakarungwa-chingwa chakakanyiwa chine muto wakavakirwa muto

Matzo uye masoda anotsemuka ane mafuta-asina kottage chizi (wedzera Old Bay mwaka wekuravira)

* Tomate uye kottage chizi

Ushamwari kutengesa

Panzvimbo ye: Cookies

Sarudza: Yakadzika-mafuta granola mabhawa. Ingo ziva kuti vane shuga yakawanda.

Panzvimbo ye: Mbatata machipisi, chibage machipisi kana nacho-chizi tortilla machipisi

Sarudza: Yakabikwa mbatatisi chips. Yakakura ine mafuta-isina hanyanisi dip (uya nechisungo chemazino kana uine musangano wemasikati).

Panzvimbo ye: Cheese puffs kana curls

Sarudza: Yakabikwa bagel machipisi. Yakanakisa yakashongedzwa nemafuta-isina cream cheese uye yakakangwa mhiripiri tsvuku.

Panzvimbo ye: Nzungu dzakakangwa nemafuta

Sarudza: Pretzels Yese-gorosi uye oat-bran akanakisa; sarudza dzakaoma pretzels, pretzel nuggets uye dzakaonda twists uye chengetedza zvinonhuwira mustard padhesiki rako. Dzivisa pretzels neshuga kana mafuta kupfeka (senge uchi yemasitadhi).

Panzvimbo ye: Mazhinji chokoreti mabhawa

Sarudza: Tootsie Roll, peppermint patty kana 3 Musketeers. Kana iwe uchifanira kuve nechokoreti, yakaderera-mafuta nzira yekuenda.

Panzvimbo ye: Makeke kana zvingwa zvekudya zvine icing

Sarudza: Dzvuku kana nhema licorice kana Life Savers

Ongororo ye