Maitiro Ekuchera Kudya Kudya Maitiro Anochinjika Kamwe uye Kune Vese

Zvemukati

• Mira Kumhanya paisina
• Usatya Mafuta
• ... kana maCarbs, Zvimwe
• Usazvinyima
• Hunhu Kupfuura Huwandu
• Bye, Kudya Mood Kuchinja
• Ongororo ye

Ini nguva pfupi yadarika ndakave neimwe yeaya ari pasi-pasi, akagumbuka-ne-muviri wangu nguva. Ah chokwadi, ndanga ndiine vashoma vavo mumakore, asi ino nguva yakanga yakasiyana. Ndakanga ndakafuta nemakirogiramu makumi matatu uye ndakanga ndiine chimiro chakaipisisa chehupenyu hwangu. Saka ndakazvipira kugadziriso yakakwana yekudya-uye-mararamiro, kutanga nekusvetuka-vhiki imwe-kutanga kunosanganisira cardio-kupomba moyo, mapuroteni akawanda, uye kushomeka kwesitachi. Yakanga isiri vhiki rakaipisisa muhupenyu hwangu, asi zvirokwazvo yakanzwa sekudaro — kwandiri nemhuri yangu. Kana ndikaona murume wangu achinakirwa nechidimbu che pizza, kana mwanakomana wangu ane makore mashanu ekuberekwa asina mhosva akandipa gummy bere, ndakavarova. Ndakavatuka (Zvakanaka, kumurume wangu chete). Ndakachema mune dzangu crudités. Kudya kwemafungiro ekuchinja kuri * chaiko, * ndizvo.

Handisini ndega ndinowana "hangry" (ine nzara zvekuti wakatsamwa). Mune chidzidzo chakaburitswa mu Zvinyorwa zveCustomer Research, vanhu vakadya apuro pachinzvimbo chechokoreti nekuda kwezvikonzero zvekudya vaive nemukana wekusarudza mafirimu echisimba pane akasimba uye vakatsamwiswa neshoko remushambadzi achivakurudzira kurovedza muviri. Ini ndinogona kurondedzera: ndakamhanyisa maziso angu-uye ndingave ndakataura zvinonzwika "Tora jogi iri urisundidzire!" - kumurairidzi pabasa rangu reYouTube sezvaakandikurudzira kuti ndimhanye munzvimbo.

Asi mira. Nei ndiri kunetseka nedhayeti yekuchinja? Ndinoreva kuti, kudya zvine hutano uye kurovedza muviri hakufanire kukuita kuti ufare here?

"Inofanira," anodaro Elizabeth Somer, RD, munyori we EpaNzira Yako kuenda kuMufaro. "Asi kwete kana iwe uchienda kune zvakanyanyisa kana kucheka zvisizvo chikafu." Oops. Saka chii chakavanzika chekusiya kushanduka kwekudya? Ini ndinopinda mukutsvaga uye nyanzvi dzakabikwa kuti ndione. Dzidza kubva pane zvandakanganisa uye gadzirira kukunda zvinangwa zvako pasina "hanger" (rinova iro izwi repamutemo izvozvi, ICYMI).

Mira Kumhanya paisina

Idya zvishoma, kurovedza muviri zvakanyanya. Ndicho chakavanzika chekudeura pondo, handiti? Zvakanaka, ndakafunga kudaro, ndosaka ndaingodya macalorie 1,300 kusvika ku1 500 pazuva uye ndopisa angangoita mazana mashanu emazuva-nzira yekuchinja kwekuchinja kwemood. Dumbu rangu rakaita kurira zvakanyanya, ndakazviona ndave pacomputer ndichiita zvinhu zvakaita sekuuraya macalorie. (Yakabatana: 13 Zvinhu Zvaunongonzwisisa Kana Uri Munhu Anogara Nenzara)

Ndosaka ndakashatirwa: “Kuchinja kwekemesitiri yomuuropi kunogona kukanganisa mafungiro ako kunoitika kana ukaganhurira macalorie,” anodaro Gary L. Wenk, Ph.D., purofesa mudhipatimendi repfungwa neuropi paThe Ohio State University muColumbus. uye munyori we Ubongo Hwako paKudya. Paunenge uine nzara, huwandu hwehuropi chemakemikari serotonin -iurotransmitter inodzora manzwiro pamwe nechishuvo nehope-inochinja uye inoita kuti zviome kudzora kutsamwa kwako.

Kunoitika, kuva nenzara kunoenderana nekuzadzwa. Mune ongororo ya2011, vakadzi vakatevera 1,200-kalori-zuva-dhayeti vakaburitsa yakawanda yekushushikana kemikari cortisol uye vakataura yakakwira mazinga ekuonekwa kunetseka.

Neraki, pane nzira dzekudzora yakaderera-cal crankiness. "Dzora zvishoma nezvishoma, kuitira kuti muviri ugone kugadzirisa," anodaro Wenk, uyo anopa zano rekucheka zvishoma semakoriyumu makumi mashanu pazuva kuti utange uyezve zvishoma nezvishoma. "Izvi zvinotora nguva uye moyo murefu asi zvinokubatsira kudzivirira kusagadzikana nekuchinja kwemafungiro." (Zvichakadaro, mumwe wezvekudya anofunga kuti unofanirwa kumira kuverenga macalorie, stat.)

Vakadzi vakawanda vanofanira kudya macalorie 1 500 pazuva—zvakawanda pavanenge vachisimbisa muviri—kuti shuga yomuropa irambe yakatsiga uye ine simba uye kuti vadzivise kuchinja-chinja kwezvokudya. "Kana iwe uchirasikirwa anopfuura anopfuura maviri kusvika maviri pondo pavhiki, uri kudonha zvakanyanya," anodaro Somer. (Zvimwe pano: Nei Kudya Zvimwe Inogona kunge iri Chakavanzika chekurasikirwa uremu)

Usatya Mafuta

Ini ndaiziva kuti ndaifanirwa kudya hove salmon, mackerel, uye sardines, ayo ane mafuta ane hutano anobatsira kukurudzira uremu. Dai ndanga ndanyatsovadya, vangadai vakawedzerawo moyo wangu. Zvinosuruvarisa, ini handisi munhu anoda zvegungwa, kunyanya mhando dzakakurudzirwa, saka ndakasarudza mashoma mashoma emaarumondi mbishi panzvimbo. Ndakafunga kuti kwaive kuchinja kwakanaka, asi kwete zvakanyanya.

Kutaura zvazviri, kushayikwa kwe omega-3 fatty acids-alpha-linolenic acid (ALA), inowanikwa mumiti yemiti yakadai seflaxseeds, soya, uye walnuts, asi kwete maarmond; docosahexaenoic acid (DHA), uye eicosapentaenoic acid (EPA), ese ari maviri anowanikwa muhove uye algae-inosanganisirwa nekushushikana, kutsamwa, uye kuvengana, sekutsvaga. Kuwana huwandu hwakakwana hwe omega-3s kunogona kunyatso kuvandudza simba rehuropi nemanzwiro.

"Inosvika makumi matanhatu muzana yehuropi inogadzirwa nemafuta, uye omega-3 mafuta akakosha zvakanyanya kuita zvakanaka neuron mashandiro," anodaro Drew Ramsey, MD, mutevedzeri wezvekurapa wezvepfungwa paColumbia University uye munyori wemubatanidzwa Chikafu cheMufaro. "Aya mafuta anoderedza kuzvimba uye anowedzera huropi-inotorwa neurotrophic factor, kana BDNF, rudzi rwema molecule anosimudzira kuberekwa kwemasero matsva ehuropi uye kubatana kuri nani pakati pemasero ehuropi." (Onawo: Zvakanakisa Zvekudya Kuti Uwedzere MaMoods Ako)

Haasi maamondi chete anoshaya mafuta akakwana ekudyisa musoro wangu, asi kunyange nzungu dzakagwinya uye mhodzi dzakapfuma mu omega-3s dzakaderera kune hove. "Mhuka dzinobva pane zvirinani pane masisitimu," anotsanangura Dr. Ramsey, uyo anokurudzira kana maviri-eunce servings yehove dzakakora pasvondo. Nekuti ini ndinovenga kune dzambotaurwa sarudzo dzehove, anokurudzira kutenderera mune dzimwe nzvimbo dzakanaka dzeomega-3s, senge shrimp, cod, uye mussels, kana, neimwe nzira, nyama inodyiswa uswa, kana mafuro akasimudzwa mazai. (Iwe ungangodawo kufunga nezvezvinomera zvezvinomera zve omega-3s.)

Ini pachangu, zvakadaro, ini ndoda kungoisa chekuwedzera, uye zvidzidzo zvinoratidzira kuti kuwana anenge chiuru chemirigiramu akasanganiswa DHA neEPA zuva nezuva anogona kubatsira kuvandudza manzwiro. Dr. Ramsey vanocherekedza kuti zvinowanzotora mavhiki mashoma kuti vaone chero mhando yemhedzisiro; kumwe kutsvagurudza kunoratidza kuti zvinogona kutora kusvika mwedzi mitatu.

... kana maCarbs, Zvimwe

Pandakangocheka mashuga mazhinji nesitashi, muviri wangu wakatanga kuchema, "Shamwari! Iripi carb yangu?" Iyi mhinduro sezviri pachena haina kujairika. Mune chidzidzo chakaburitswa mu Zvinyorwa zveMukati Mushonga, vanhu vaitevera kudya kwakaderera-carb vaive nezvakawanda pamusoro pe "hasha-kuvengana, kuvhiringidzika-kushamisika, uye kushushikana-kurasika" zviyero pane avo vaitevera kudya kwakaderera-mafuta. Chimwe chikonzero chinogoneka? Kudzikamisa carbs kunogona kukanganisa kugona kwehuropi kugadzira iyo yekuwedzera mweya-inosimudzira serotonin, sekureva kwevaongorori. (Yakabatana: Dambudziko Rakakura Kupfuura Nezvakaderera-Carb Kudya)

Shuga inokurudzirawo nzvimbo dziri muuropi dzinobatanidzwa nekunakidzwa uye kupindwa muropa, anodaro Dr. Ramsey. "Makabhohaidhiretsi ese anogadzirwa neshuga, uye kutsvagurudza kwekutanga kunoratidza kuti kuregera kubva kune shuga kune zviratidzo zvakafanana kune izvo zvekupindwa muropa kubva ku heroin." Mune yangu, carbs yakaverengera chete 30 muzana yemakoriyumu angu ezuva nezuva. Tichifunga kuti carbs inofanirwa kuita 45 kusvika 65 muzana zvichienderana neInstitue yeMishonga (IOIM), zvisinei, hazvishamise kuti ndanga ndichiseka zvekugadzirisa kwangu. (Ona: Iyo Nyaya Yekuchengeta Hutano MaCarbs Mune Chikafu Chako)

Usazvinyima

Kurwadziswa kwandiri kuona vamwe vachiita zvinhu zvandaiona sezvisingabvumirwe. Murume wangu paakabura Cabernet, ndakanzwa ropa rangu richivira pamwe chete nemvura yetii yemishonga yandaizonwa. Hakusi kusiya kwechikafu kana chinwiwa pachacho asi chiito chekuramba icho chinogumburisa, maererano neongororo yakaitwa Journal of Personality uye Social Psychology. Muchokwadi, vaongorori vakawana kuti kuita kunyangwe chiito chimwe chekuzvidzora kunokonzera kuderera kukuru kwemazinga eglucose eropa. Kana shuga yeropa ichinyura, inogona kukonzeresa hypoglycemia, iyo inogona kutungamira kuzviratidzo zvinosanganisira kunetseka uye kuita nehasha. Zvimwe zvidzidzo zvakaona kuti kushaya kwekupedzisira kunozokudzosera kumashure, zvichikutungamira kuti udhakwe pazvinhu chaizvo zvauri kuedza kuramba. (Ndicho chikonzero nei nyanzvi zhinji dzichikurudzira kuti urege kufunga nezvechikafu se "chakanaka" uye "chakaipa.")

Nzira iri nyore yekudzivirira izvi, chokwadika, ndeyekunzvenga muedzo pakutanga. "Ronga nharaunda yako kuitira kuti kunamatira kuchirongwa chako chekudya kunoda simba shoma sezvazvinogona," kuraira Sandra Aamodt, Ph.D., chiremba wezveuropi uye munyori wemubatanidzwa. Kugamuchirwa kuUbongo Hwako.

Kana ice cream iri kushaya simba kwako, funga kuti mangani pints aunochengeta mumba. (Uye pamwe chinjanisa nhonga yako yekare yechikoro kune imwe yeaizi cream ane utano.) Kune vamwe, kunwisa mushonga wacho zvachose kunogona kukanganisa, asi vamwe vanobatsirwa nekuziva pinti (vs. pint).s, muzvizhinji) iri mufiriza kuitira kana uchida chipunu. Uye kana hofisi yekutengesa muchina ichidaidza zita rako zuva rega rega na3 pm, chengeta dhirowa rako redhesiki nezvakanaka-kune-iwe munchies senzungu uye yakazara-zviyo pretzels. (Ingo rangarira kuti hutano hwakakura chikamu chakakosha.)

Somer anokurudzirawo kutsvaga zvinotsiva zvine hutano. Zviripachena, tii haina kunyatso kucheka iyo kwandiri, asi chinofadza ndechekuti mukuenzanisira kubata senge chokoreti kunogona kukodzera. Muchokwadi, kudya magiramu makumi maviri echokoreti yakasviba kaviri pazuva kunogona kuderedza zviratidzo zve metabolic zvekushushikana, kusanganisira mazinga e cortisol, maererano neongororo yakabudiswa mu Zvinyorwa zveProteome Research. “Chokoreti yakasviba yakanakira uropi,” anodaro Dr. Ramsey. "Izere nemakomponi anowedzera mafungiro uye kuisa pfungwa."

Kana ndirini uye kudya kwangu kunoshanduka-shanduka? Ini ndauyawo nemakoriori-isina zvinotsiva, sekukwira mumubhedha nebhuku rakanaka kana magazini ine tsvina uye kutsiva waini nekuita masaja evaviri nemurume wangu. (Unoda inspo shoma iwe pachako? Tarisa nzira idzi dzekuwedzera simba.)

Hunhu Kupfuura Huwandu

Kushanda kunze ndicho chinhu chinokosha pakuderedza uremu uye kuramba wakagadzikana-hapana kushamisika ipapo. Kurovedza muviri kunokurudzira shanduko mumakemikari ehuropi ayo anosimudza manzwiro ako. Uye mhedzisiro yacho inenge yavepo, anodaro Michael W. Otto, Ph.D., purofesa wepfungwa paBoston University uye munyori pamwe chete we Exercise for Mood uye Kuzvidya Mwoyo. Kutora-me-up kunogona kuitika mukati memaminitsi mashanu chete ekupedza kurovedza muviri kuri pakati nepakati.

Sei, zvino, ndisina kufara mushure memazuva matanhatu akatevedzana ezvikamu zvekudikitira zvakaoma? Nekuti kana zvasvika munzira iyo kurovedza muviri inokanganisa manzwiro, zvimwe hazvireve kuti zviri nani. "Kurovedza muviri kwakanyanya kana kunogara kwenguva yakareba kupfuura maminitsi makumi matanhatu kunogona kuderedza shuga yeropa, izvo zvinogona kukanganisa manzwiro uye kugona kufunga zvakajeka kwemazuva," anodaro Michele S. Olson, Ph.D., purofesa wezvesainzi sainzi pa Huntingdon College muMontgomery, Alabama. (Yakabatana: Nei Kurema Kurema Kusiri Kundipa Iyo Yekumashure-Workout Endorphin Rush Ini Ndinoshuva?)

Kuti ndive nechokwadi chokuti mibato yangu inondisvitsa kunzvimbo inofadza, Otto anokurudzira kuva anorangarira zvikuru—kuteerera kuti muviri wangu unonzwa sei uye kwete kusundidzira zvakasimba. "Kuyerwa kwemanzwiro panguva yekurovedza muviri kunogona kuderera sezvo vanhu vanosvika padanho rekuoma kufema zvakanaka," anotsanangura kudaro, achikarakadza kuti ndishandise bvunzo yekutaura. "Kana uchikwanisa kutaura asi usingaimbe panguva yechiitiko, urikuita kurovedza muviri zvine hunyanzvi. Kana iwe usingakwanise kutaura zvinopfuura mazwi mashoma usimbomira kufema, uri kuita kurovedza muviri kwakasimba uye unofanirwa kukwirisa." "zvadzoka kuti uwedzere mafungiro ako."

Uye Olson anopa iyo A-OK kune yekudzidzira nguva senzira yekusimudzira iyo inogona kurasikirwa uremu bhenefiti yekurovedza muviri pasina kukanganisa mafungiro. Anokurudzira kushandura 30 seconds ye-high-intensity cardio ne 90 seconds ye-low-intensity. "Mukutsvagurudza kwangu, kudzidziswa kwemashure kwakasimudzira manzwiro zvakanyanya," anodaro Olson. (Hauzive pekutangira? Tevedzera iyi cardio HIIT dambudziko uye unzwe. izvo. kupisa.)

Bye, Kudya Mood Kuchinja

Aya mazano ese matsva akaita musiyano mukuru mumaitiro angu. Murume wangu anotaura pamusoro pekunaka uye kushinga - kunyangwe nechido zvisingaite - ndave pamberi pezvinhu zvakambondisimbisa (sekushanda kwemaawa), uye mwanakomana wangu ari kunyatsobvuma izvo zvitsva kwandiri. Sokunge kukunda kushanduka kwechikafu kwakanga kusina kukwana, mukomana muduku anotsigira kuedza kwangu nokundipa dzimwe nzira dzine utano kune gummy bear: "Heino, Amai, ivai nechokoreti yakasviba," anodaro, achibata mativi mashoma. "Kwakanaka iwe!" Chokwadi, sezvo ini ndine chokwadi kuti iye zvino azviona, kugoverana kurapwa kwakadai hakusi kungonakira ini, kwakanakira mhuri yese. (Kumusoro Kunotevera: ziya rako rinogona kuparadzira mufaro - zvakanyanya!)

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Ongororo ye