Control Cravings

Zvemukati

• Ongororo ye

1. Dzora zvishuvo

Kuzadzikiswa kwakazara haisiyo mhinduro. Chido chinorambwa chinogona kukurumidza kubuda kunze kwekutonga, zvichitungamira mukudyisa kana kudyisa. Kana iwe uchishuva fries kana machipisi, semuenzaniso, idya kadiki kadiki, kana kutenga mini 150-calori bag yemachipisi uye uite nayo.

Zvakare kufunga: imwe nzira ine hutano senge machipisi akagadzirwa kubva muchibage chebhuruu. Idzi dzine makumi maviri kubva muzana muzana mapuroteni kupfuura avo chena echibage. Chikafu chinonwiwa chinowana hue yaro yebhuruu kubva kuanthocyanins, mishonga yekurwisa zvirwere inowanikwawo mublueberries newaini tsvuku. Zvakadaro, vane 140 macalorie uye 7 gramu emafuta pa15-chip inoshumirwa, saka mira pane mashoma uye utore salsa pane inonaka.

2. Verenga macalorie

Enzanisa huwandu hwemafuta uye macalorie anowanikwa mune hutano, kuzadza tudyo vs. zvishoma-zvine hutano chikafu. Somuenzaniso, apuro riri pakati nepakati rine macalorie makumi masere nerimwe chete uye risina mafuta; 1-ounce bhegi repretzels rine macalorie 108 uyewo harina mafuta, uye chigaba cheyogati yemichero yakaderera inopa 231 macalorie uye 2 gramu emafuta.

3. Dzivisa kuchengetedza zvinhu mumakabati ako kana firiji

Tenga chimwe chinhu chete kana kuchiva kuchirova uye kunakidzwa nediki diki. Wobva wagovera kana kurashira zvasara.

4. Sanganisa

Edza kudya chimwe chinhu chine hutano pamwe chete nechikafu chisingavaki muviri, sechidimbu chemuchero nekeki yako yekeke. Nekudya muchero kutanga, unodzikisira chishuwo chako uye unenge usingaite mhumhi pasi chidimbu chechipiri chekiki.

5. Tarisa pane mafuta

Tora hanya zvakanyanya kuti uverenge zvinyorwa. Mushure mekuongorora mhando dzinoverengeka dzechikafu chakapakirwa, kunge makuki, zvidyiwa, uye machipisi, vaongorori veYunivhesiti yeMinnesota vakaona kuti zvinhu zvisingadhuri zvinowanzova nemafuta akawanda kupfuura ayo anodhura zvishoma. Aya mafuta anogadzirwa, ayo akaratidzirwa kusimudza yako LDL (yakaipa) cholesterol mwero, inogona kuratidza pane ezvinyorwa zvinyorwa seimwe chikamu hydrogenated kana hydrogenated mafuta uye kupfupisa. Nepo vazhinji vagadziri vakacheka kumashure pamafuta emagetsi anoshandiswa muzvigadzirwa zvavo, vamwe vachiri vasati vaenda vasina mafuta. IAmerican Heart Association inokurudzira kudzikamisa huwandu hwemafuta ekutengesa aunodya kusvika pasi pe1 muzana yemakoriyumu ako ezuva nezuva. Kuti uchengetedze huremu hwako, hapana anopfuura 25 muzana yemakoriori ezuva nezuva anofanirwa kubva kumafuta.

6. Farira zvine musoro

Kutsemura pane imwe nguva kunogamuchirwa - ingotorwa!

Ongororo ye