Kushushikana Kwako Kunoda Shuga. Idya Izvi Zvinhu zvitatu Pane kudaro

Zvemukati

• Inguva yekuchera shuga?
• 1. Shuga inogona kukanganisa manzwiro ako
• 2. Inogona kudzikisira kugona kwako kubata nekushushikana mupfungwa
• 3. Shuga inogona kuwedzera mukana wako wekushungurudzika
• 4. Kurega kubva kumaswiti kunogona kunzwa sekuvhunduka
• 5. Shuga inopaza simba rako rehuropi
• Kana iwe uchishuvira zvihwitsi, hezvino chaunofanira kudya panzvimbo
• Chef Uma's Chai Tea Smoothie
• Zvinoshandiswa
• Inesarudzo
• Mirayiridzo
• Chef Uma mazano
• Chef Uma's Watermelon Pops
• Zvinoshandiswa
• Inesarudzo
• Mirayiridzo
• Chef Uma mazano
• Chef Uma Wehovhoni-Yakagochwa Mbatatisi Yakabikwa neRed Miso Paste
• Zvinoshandiswa
• Mirayiridzo
• Chef Uma mazano

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Inguva yekuchera shuga?

Haisi chakavanzika chekuti shuga inogona kukonzera nyaya kana iwe uchinyura mune zvishoma zvakawandisa zvezvinhu zvinotapira. Zvakadaro, vazhinji veAmerica vari kudya shuga yakawandisa.

Iyo mhedzisiro inokuvadza iyo yaungave nayo pahutano hwako hwepanyama yakanyatso kudzidza, ndosaka tichitaura zvakanyanya nezve kudzikisa kudya kweshuga kudzikisa njodzi yemhedzisiro iyi, kunge chirwere chisingaperi.

Nepo kudonhedza zvinhu zvinotapira kunogona kukonzeresa kuve noutano hwakanaka iwe, ndizvo zvinoita shuga pahutano hwedu hwepfungwa hwakakosha kutora rwechipiri kutarisa.

1. Shuga inogona kukanganisa manzwiro ako

Iwe unogona kunge wakanzwa nezve izwi rekuti "kumhanyisa shuga" - uye pamwe wakatotendeukira kudonut kana soda kuti iwedzere kuwedzera mukati mezuva refu.

Asi shuga inogona kunge isiri yakanaka kutora-ini-shure kwezvose. Kwazvino kutsvagurudza kunoratidza kuti sugary inobata haina mhedzisiro pane manzwiro.

Muchokwadi, shuga inogona kuve nemhedzisiro inopesana nekufamba kwenguva.

Mumwe akawana kuti kudya chikafu chine shuga yakawanda kunogona kuwedzera mikana yezviitiko zvekupokana kwevanhurume, uye zvinowanzoitika kusagadzikana kwepfungwa mune vese varume nevakadzi.

Imwe ichangopfuura yakawanikwa kuti kugara uchishandiswa kwemafuta akazara uye neshuga yakawedzerwa yaive nechokuita nekunzwa kwakanyanya kwekushushikana muvakuru vanopfuura makore makumi matanhatu.

Kunyangwe hazvo zvidzidzo zvakawanda zvichidikanwa kuti usimbise hukama pakati pemafungire neshuga yekushandisa, zvakakosha kuti utarise kuti zvingakanganisa sei hutano hwako hwepfungwa.

2. Inogona kudzikisira kugona kwako kubata nekushushikana mupfungwa

Kana yako pfungwa yekutarisana nekushushikana inosanganisira pint yaBen naJerry, hausi wega. Vanhu vazhinji vanotendeukira kumaswiti ane shuga kana vachinzwa kunetseka.

Izvi zvinodaro nekuti chikafu chine shuga chinogona kugona kwemuviri kupindura kunetseka.

Shuga inogona kukubatsira kuti unzwe kushomeka nekutsikirira iyo hypothalamic pituitary adrenal (HPA) axis muuropi hwako, iyo inodzora mhinduro yako kunetseka.

paYunivhesiti yeCalifornia, Davis akawana kuti shuga inodzivirira kushushikana-kunokonzera cortisol secretion mune vakadzi vane hutano vatori vechikamu, kudzikisira kunzwa kwekushushikana uye kusagadzikana. Cortisol inozivikanwa sehormone yekushushikana.

Asi izvo zvihwitsi zvenguva pfupi zvinopa zvinogona kukuita kuti uwedzere kuvimba neshuga, uye kukwidza njodzi yekufutisa uye nezvirwere zvine hukama.

Chidzidzo ichi chaingogumira kune chete vakadzi vechikamu 19, asi mhedzisiro yaienderana nezvimwe zvakatarisa kubatana pakati peshuga nekushushikana mumakonzo.

Nepo zvakawanikwa zvichiratidza kubatana kwakabatana pakati peshuga kudya uye kusagadzikana, vaongorori vangade kuona zvimwe zvidzidzo zvichiitwa pavanhu.

3. Shuga inogona kuwedzera mukana wako wekushungurudzika

Zvakaoma kudzivisa kusvika kune zvekudya zvekunyaradza, kunyanya mushure mezuva rakaoma.

Asi kutenderera kwekudya shuga kugadzirisa manzwiro ako kunogona kungoita kuti kusuruvara kwako, kuneta, kana kusava netariro kuwedzere.

Ongororo dzakawanda dzakawana hukama pakati pezvikafu zvine shuga yakawanda uye kushushikana.

Kukurirwa kweshuga kunokonzera kusaenzana mune mamwe makemikari ehuropi. Uku kusaenzana kunogona kukonzera kushushikana uye kunogona kutowedzera mukana wenguva refu wekukura kwehutano hwepfungwa mune vamwe vanhu.

Muchokwadi, zvakawanikwa kuti varume vaidya huwandu hwakawanda hweshuga (67 gramu kana kupfuura zuva rega rega) vaive makumi maviri nezviviri muzana mukana wekuwana kuongororwa kwehutano hwekiriniki mukati memakore mashanu.

Kunyangwe hazvo chidzidzo ichi chaingo sanganisira varume, hukama pakati peshuga nekushungurudzika inowanikwawo mukati.

4. Kurega kubva kumaswiti kunogona kunzwa sekuvhunduka

Kurega shuga yakagadzirwa kungave kusiri nyore sezvaunofunga.

Kurega kubva pashuga kunogona kukonzera mhedzisiro, senge:

• kushushikana
• kugumbuka
• kuvhiringidzika
• kuneta

Izvi zvakatungamira kuti utarise kuti maratidziro ekubvisa kubva mushuga angafanane sei nezvimwe zvezvimwe zvinodhaka.

"Muzvinyorwa zvinoratidza kufanana kwakanyanya uye kupindirana pakati pezvinodhaka zvekushungurudza neshuga," anotsanangura kudaro Dr. Uma Naidoo, uyo anofungidzirwa semuongorori wezvekudya kwemanzwiro paHarvard Medical School.

Kana mumwe munhu akashandisa zvisizvo chinhu kwenguva yakati, secocaine, muviri wavo unopinda muchimiro chekusiya pavanomira kuushandisa.

Naidoo anoti vanhu vari kudya huwandu hwakawanda hweshuga muzvikafu zvavo vanogona kusangana nekunzwa kwehupenyu hwekurega kana vakangoerekana varega kudya shuga.

Ndicho chikonzero nei kuenda kunotonhora turkey kubva pashuga kungasave iri mhinduro yakanakisa kune mumwe munhu zvakare ane kusagadzikana.

"Kamwe kamwe kumisa kudya shuga kunogona kutevedzera kubvisa uye kunzwa sekuvhunduka," anodaro Naidoo. Uye kana iwe uine kusagadzikana kwekushushikana, chiitiko ichi chekuregera chinogona kukwidziridzwa.

5. Shuga inopaza simba rako rehuropi

Dumbu rako rinogona kunge richikuudza kuti upinde mukati uye unwe nzira yako yekubuda mune iyo jumbo cherry Icee, asi uropi hwako hune imwe pfungwa.

Ongororo ichiri kubuda yakawana kuti kudya kwakanyanya mushuga kunogona kukanganisa kushanda kwekuziva, kunyangwe mukushaikwa kwekurema zvakanyanya kana kuwedzerwa simba rekudya.

Yakawanikwa ichidya yakakwirira mashuga-zvinotapira zvinwiwa zvisina basa neurocognitive mabasa sekuita sarudzo uye ndangariro.

Ichokwadi, iko kutsvagisa kwakaitwa pamakonzo.

Asi imwe ongororo ichangoburwa yakawana kuti vazvipiri vane hutano mumakore avo makumi maviri vakawedzera zvakanyanya pakuyedza ndangariro uye vaive nehurombo hwekuda kudya mushure memazuva manomwe chete ekudya chikafu chine mafuta akazara uye neshuga yakawedzerwa.

Nepo zvimwe zvidzidzo zvichidikanwa kuti usimbise chinongedzo chakajeka pakati peshuga nekuziva, zvakakosha kuti uzive kuti kudya kwako kunogona kukanganisa hutano hwako hwehuropi.

Kana iwe uchishuvira zvihwitsi, hezvino chaunofanira kudya panzvimbo

Kungoita kuti uri kukanda kana kudzikisira shuga yakagadziriswa hazvireve kuti unofanira kuzviramba wega kunakirwa kwechikafu chinotapira.

Kunze kwekuve chiremba anozivikanwa sehunyanzvi pane zvekudya uye manzwiro, Naidoo zvakare shefu uye munyori webhuku rinouya "Uhwu Ndiko Brain Yako Pakudya."

Heano mashoma eanofarira epasi- kana asina-shuga mapeji.

Chef Uma's Chai Tea Smoothie

Zvinoshandiswa

• 1 kushumira vanilla protein poda yesarudzo yako
• 1/4 avocado
• 1 tbsp. omuarumondi ruomba
• 1 mukombe almond mukaka
• 1/8 tsp. imwe neimwe yesinamoni yevhu, nutmeg, clove, uye cardamom spice
• 1/4 tsp. Organic vanilla essence
• chando
• kanhu kadiki keuchi hwekutapira, kana zvichidikanwa

Inesarudzo

• yakabikwa chai chai panzvimbo yezvinonhuwira
• avocado yekisiki

Mirayiridzo

1. Wedzera zvese zvinoshandiswa kune yako blender.
2. Bata kusvikira rakatsetseka.

Chef Uma mazano

• Kana usina zvinonhuwira, gadzira kapu yetii uchishandisa mabhegi eti kana rose tii tii. Iishandise panzvimbo yemukaka weamondi.
• Kuti uwane smoothie yakatetepa, wedzera mukaka weamondi.
• Nekurunga, wedzera avocado.Izvowo mafuta ane hutano kubhoot!

Chef Uma's Watermelon Pops

Zvinoshandiswa

• 4 makapu akachekwa visi
• 1 tablespoon uchi
• muto we1 lime
• zest ye1 lime

Inesarudzo

• 1 kapu yakazara blubhebheri

Mirayiridzo

1. Puree watermelon, uchi, limeimuimu, uye lime zest mune blender.
2. Dururira mu square ice cube trays kana popsicle molds.
3. Usati wanyatsoomeswa nechando, wedzera kamuti kemakirimu kese keke kana muforoma
4. Kana zvichidikanwa, wedzera mablueberries akazara kune ice cube trays kana popsicle mafomu.

Chef Uma mazano

• Unogona kusiira huchi, sehwitsi rakabikwa rinogona kutapira kwazvo.
• Blueberries inogona kusanganisira inonakidza pop pevara uye kuwedzera antioxidant yekuwedzera.

Chef Uma Wehovhoni-Yakagochwa Mbatatisi Yakabikwa neRed Miso Paste

Zvinoshandiswa

• 1/4 mukombe wemafuta emuorivhi
• 1/4 kusvika 1/2 mukombe tsvuku miso paste
• munyu uye mhiripiri kuravira
• 4 mbatatisi iri pakati

Mirayiridzo

1. Preheat oven kusvika 425ºF (218ºC).
2. Gadzira marinade nekusanganisa mafuta omuorivhi, mutsvuku miso paste, uye munyu uye mhiripiri.
3. Peel nekucheka mbatatisi kuita zvidimbu zvakaenzana kana dhisiki.
4. Kanda mbatatisi mu marinade.
5. Isa mbatatisi pane pani pepani mune imwechete yakaturikidzana.
6. Roast kwemaminitsi makumi maviri kusvika makumi maviri nemashanu, kana kusvika mbatatisi iri nyoro.

Chef Uma mazano

• Iwe unogona kutsiva chena miso peta kune yakaderera yeiyo umami flavour.
• Zvinogona kuve nyore kupfeka mbatatisi dzese neiyo marinade kana iwe ukaisa zvese muhombodo yeZiploc, wozokanda kutenderera.
• Mbatatisi inotapira fosi uye phytonutrients.

Sara Lindberg, BS, MEd, anoshanda akazvimiririra nezvehutano uye munyori wemuviri. Anobata Bachelor yeSainzi yekurovedza sainzi uye dhigirii remasters pakuraira. Akapedza hupenyu hwake achidzidzisa vanhu nezve kukosha kwehutano, hutano, kufunga, uye hutano hwepfungwa. Iye anozvisarudzira mukubatana kwepfungwa-nemuviri, achitarisa kuti kugadzikana kwedu kwepfungwa uye kwepamoyo kunokanganisa sei hutano hwedu uye hutano.