Maitiro Ekurwisa Chido Chekudya-uye Kana Zvave Zvakanaka Kupa

Zvemukati

• Nzira Yokumisa Kuchiva Kwezvokudya
• Pembedzo Yakare: "Kana ndikazvinyima izvozvi, ndinongodya imwe gare gare."
• Old Excuse: "Ini ndinofanirwa kurapwa mushure merudzi rwezuva randakave narwo."
• Pembedzo Yakare: "Inguva yakakosha."
• Pembedzo Yakare: "Ndinofanira kuteerera muviri wangu, uye inoda ice cream."
• Old Excuse: "Ndaswera zvakanaka."
• Pembedzo Yakare: "Kana vachikwanisa kudya brownie sundae, neniwo ndinogona."
• Ongororo ye

Isu tese tanga tiripo: Iwe unotanga zuva rako kuenda nekudya kwakanaka kwekudya kweGreek yogati, michero, maarumondi, uye kugutsikana kuti iwe uchadya uine hutano zuva rese. Kwekudya hove yakakangwa uye saradhi uye iwe unonzwa kunge wagadzirira kubata J.Lo's isina-shuga, isina-carb kuchenesa. Asi zvino kudonha kwemasikati kunorova uye unoona kuti wakadya zvakanaka zuva rese, chii chingaite zvishoma zvishoma zveM&Ms? Nekudya kwemanheru iwe unopenga uye unodzika hafu yechingwa chechingwa cheFrance uku spaghetti ichibika. Nguva yekurara inokuwana iwe uchigadzika pamberi peTV neine pini yeice cream pane kurova saga nekukurumidza. Paunopedzisira wagumburwa mumubhedha wakanonoka uye wakaneta zvakanyanya, unotsunga kuita zvirinani mangwana. Lather, sukurudza, dzokorora.

Hausi kupenga kana iwe uchinzwa senge uri kuita yehondo yemukati pamusoro pekuti iwe unofanirwa kana haufanire kupinda mune yako emergency Oreo stash. David Colbert, M.D, munyori wemubatanidzwa Iyo High Chikoro Reunion Kudya.

Uye zvishuwo zvinoita kunge zvinorova zvakanyanya sezvo zuva rinoramba richienda. Zvinoenderana neongororo yakaitwa neMassive Health (chirongwa chekutevera chikafu chekudya chezuva nezuva), vanhu pasi rese vanonetseka kufunga kuti vangadzivisa sei zvishuwo zvekudya - kunyanya kana zuva ranyura. (Chidzidzo chitsva chine mutongo: Ndizvo here izvo zvakaipa kudya pakati pehusiku?)

"Kune 1.7 muzana kuderera kwehutano hwezvinodyiwa kweawa yega yezuva inopfuura mushure mekudya kwemangwanani," anodaro Aza Raskin, Massive Health muvambi. "Ndezvechokwadi muTokyo sezvazviri muSan Francisco sezvazviri muSão Paulo. Zvinotidzidzisa chimwe chinhu chakakosha pamusoro penzira iyo vanhu vanoita sarudzo pamusoro pechikafu-uye sarudzo kwese."

Neraki, vesaenzi izvozvi vanoziva kupfuura nakare kose nezvekushandisa masimba edu ekunyengetedza kune zvakanaka, kwete zvakaipa, chero nguva yezuva. Heano maitiro ekuramba chikafu chisina kunyanya kunaka kune ako hutano zvibodzwa. (Asi usati waenderera mberi, verenga: Nei Tichifanira Kumira Kufunga Kwezvikafu se'Zvakanaka 'uye' Zvakaipa ')

Nzira Yokumisa Kuchiva Kwezvokudya

Edza aya mazano matanhatu ekugadzirisa zvakare mafungiro ako, kuvaka maitiro ane hutano, uye dzidza kurwisa zvishuwo zvekudya-pasina kuzvinyima.

Pembedzo Yakare: "Kana ndikazvinyima izvozvi, ndinongodya imwe gare gare."

New Mantra: "Ndiri kuita sarudzo, kwete chibayiro."

Tinowanzoda zvatisingagoni kuva nazvo. Asi kana zvasvika pakuchiva, kusawana izvo zvaunoda kunogona kudzikisira chishuwo chako. "Ongororo dzinoratidza kuti tinoshuva zvatinodya," anodaro Stephanie Middleberg, R.D., nyanzvi yezvokudya muNew York City. "Saka kana ukadya zvekudya zvinokunakira, unotanga kuzvida pane makiki nekeke." Chinokosha ndechokuisa pfungwa dzako pabhodhi paunenge uchifunga kuti ungadzivisa sei chido chekudya kusvikira muviri wako wagona kutora. (Yakabatana: Maitiro Akaita Mumwe Mukadzi Pakupedzisira Akamurambidza Shuwa Shuwa)

Maitiro ekudzivisa nzira yekudya chikafu: Dzorerazve nyaya. "Kuzvinyima ndeye kuramba, uye kuramba kwakaoma. Kusarudza kana kudya chimwe chinhu, kune rumwe rutivi, kunopa simba, "anodaro Michelle May, MD, munyori we Idya Zvaunoda, Ida Zvaunodya. Saka pachinzvimbo chekuyedza kuda kuita yako nzira yekumisa zvishuwo zvekudya, zviise pane zvinopisa kumashure kudzamara wakwana mukurovedza muviri kana kupedza kudya kwemanheru. "Nenzira iyoyo unogona kuzvifadza, asi munguva yako wega uye nemaonero ako," anodaro Keri Gans, R.D., munyori we Chidiki Chinja Chikafu.

Zano iri rinogona kukubatsira iwe kudya zvishoma Vatsvagiri vanotenda kuti kana iwe ukamirira kunakidzwa, unogona kunge uri mune isingaite yekufungira pfungwa uye mune yakawanda yekuratidzira, yakagadzirira-kunakirwa. (P.S. Hezvino zvinotaurwa nesainzi nezve mangani emanyepo ekudya aunofanirwa kuve nawo pasvondo.)

Old Excuse: "Ini ndinofanirwa kurapwa mushure merudzi rwezuva randakave narwo."

New Mantra: "Ini ndinofanirwa nemutsa, kwete macalorie."

Chokwadi, kugutsa chishuwo kunogona kukupa kukurumidza kurova kwemafaro mahormone dopamine (uye kana iwe uri kuzviita ne carbs, kumhanyisa kwekudzikamisa serotonin futi). Asi tsvagiridzo inoratidza kuti kunyaradza kwechokoreti kunotora maminetsi matatu chete. Uye kana iko kukwira kwapfuura, iwe unosara uine kushungurudzika kumwechete sepakutanga. (Nhau dzakanaka: Chokoreti yakasviba inogona kurwisa kukosora, maererano nechidzidzo chitsva!)

Maitiro ekudzivisa nzira yekudya chikafu: Cherekedza zviri kuita kuti unzwe kushushikana. Kunyangwe kudya kwemanzwiro kuchigona kuwedzera pane nhamo dzako nekusimudza saizi yemabhurugwa ako, "kunongedza matambudziko ako ndiyo nhanho yekutanga kuagadzirisa," anodaro Jean Fain, chiremba wepfungwa uye munyori we The Self-tsitsi Diet. Zvipe iwe maminetsi mashoma ekunyora nezvedambudziko mune email, wobva waverenga zvawakanyora uye kudzima izvo zvinyorwa. Kutsvagisa kunoti iko kurasa nhamo dzako zvinoita kuti zvive nyore kuti uende muhupenyu chaihwo.

Kana iwe uchiramba usingakwanise kurega kufunga nezve izvo zvakakanganisika, ita chimwe chinhu chinozorodza icho chisingabatanidzi kunwa macalorie, sekutora kufamba. Kana kutsvanzvadzira nechipfuwo kana munhu waunoda, nzira yakasimbiswa yekuita mahormone ekudzvinyirira uye iyo yekunzwa-yakanaka kemikari oxytocin spike. (Kana kungofunga nezvazvo-izvo zvinoshanda, zvakare!) Chero iwe zvaunoita, usasungirirwa pane zvakapfuura: Chidzidzo kubva kuWake Forest University chakawana kuti ma dieters vasina kuzvirova ivo pachavo pamusoro pekufungidzirwa kukundikana vakadya zvishoma chihwitsi pane avo vaizvishora. (Yakabatana: Unofanira Kuvenga Chaizvo Zvakarongedzwa Chikafu Here?)

Pembedzo Yakare: "Inguva yakakosha."

New Mantra: "Special hazvireve kuti zvakazara."

"Zvingave zvekupenga kupfuudza chimedu chekeke rako rekuzvarwa," anodaro Gans. Asi izvi hazvireve kuti iwe unofanirwa kudya chidimbu chakakura-kana zviviri.

Maitiro ekudzivisa nzira yekudya chikafu: Kugutsikana kwaunowana kubva kune chero chikafu chimwe chete kunodonha nekurumwa kese, uye ongororo inoratidza kuti zvidimbu zvidiki zvinogona kugutsa sezvakakura. Saka kana mamiriro acho achikodzera kudya kwakazara macalorie, edza kudya maforogo mashoma, uye vape pfungwa dzako dzakakwana: Kutarisa pane zvauri kudya kunokubatsira kuti udye mashoma macalorie gare gare. (Iyi ndiyo pfungwa izere nei kudya kwekufunga kuchikubatsira kuona kuti ungamisa sei zvishuwo zvekudya.)

Uye yeuka kuti iwe uchave nekunakidzwa kwakawanda kana iwe uchinzwa sati, isina kuputirwa. "Unoda kuona zviri kuitika zvizere, uye kuve mukoma yezvokudya kunoita kuti zviome," anodaro Fain.

Pembedzo Yakare: "Ndinofanira kuteerera muviri wangu, uye inoda ice cream."

New Mantra: "Zvandinoda handizvo zvandiri kuda."

Funga nezve muviri wako sekunge wanga uri mucherechedzo wevacheche: Unofanira kunyatsoteerera, asi haufanire kumira zvauri kuita nguva dzese padzinotinhira. "Nepo nzara muviri wako uchikuudza kuti unoda kudya, zvishuwo izano, kwete kuraira," anodaro Susan Albers, chiremba wepfungwa paCleveland Clinic uye munyori we Eat.Q.

Maitiro ekudzivisa nzira yekudya chikafu: Tanga nekuona kuti une nzara here. Kunze kwezviratidzo zviri pachena sekuneta uye kusagadzikana, kunhonga zvakare chiratidzo chakanaka chekuda kudya. Izvo zvishoma zvaunofarira nezvekudya chikafu chaicho uye paunonyanya kungoda kudya chimwe chinhu, icho chinokatyamadza ndechekuti iwe hausati uchingova nekutambudzika.

Kana chiri chishuwo chete (somuenzaniso, iwe unouraya kukii asi uchigona kupfuudza apuro nyore), zvigadzirire kapu yejasmine yegirini tii uye utore kufefetera kwayo usati wasveta. Muzvidzidzo zvenguva pfupi yapfuura, vakadzi vakanhuwa jasmine vakakwanisa kuderedza zvakanyanya chido chavo chechokoreti. Kana kuti shandisa fungidziro yako: Imwe tsvakiridzo yakaratidza kuti kuzviona uchidya chikafu chaunofarira kunogona kuderedza chishuwo chako nacho nekunyengedza uropi hwako kuti ufunge kuti watozvidya.

Old Excuse: "Ndaswera zvakanaka."

New Mantra: "Ndanga ndichinzwa zvakanaka nguva pfupi yapfuura, uye ndinoda kuzvichengeta zvakadaro."

"Kana iwe ukashandisa chikafu semubairo, unoisa pangozi kukanganisa zvaunoita nekuzviratidza kwauri kuti wasvika kumagumo; wawana menduru, saka mujaho wapera," anodaro Albers. "Izvi zvinogona kuva kukoka kwakavhurika kuti udzokere kumaitiro asina hutano." (BTW, maitiro aunozvipa mubairo wako nekushanda zvakanyanya zvinokanganisa kurudziro yako.)

Maitiro ekudzivisa nzira yekudya chikafu: Panzvimbo pekuzvipa mubayiro webasa raitwa zvakanaka, tarisa pane kudya zvine hutano kwatozobhadhara (aka isiri-chiyero kukunda). Une simba rakawanda here? Hembe dzako dzinokwana zvirinani here? Zvadaro tora kanguva kurega manzwiro anouya nebetsero iyoyo kunyura. Nei? Nenzira imwecheteyo iwe unogona kupindwa muropa kune endorphins inoburitswa nemuviri wako paunenge uchiita dikita, "unogona kubatwa nekunzwa kudada kana kufambira mberi, izvo zvinoita kuti ude kuenderera mberi munzira ine hutano," Dr. Colbert anoti. .

Pembedzo Yakare: "Kana vachikwanisa kudya brownie sundae, neniwo ndinogona."

New Mantra: "Ndoda kudya zvakandinakira ini."

Wese munhu ane shamwari yakatetepa kana waanoshanda naye anoita kunge anorarama nezvikafu zvisina tsarukano uye zvakawanda zvacho. Uye nekuti zvidzidzo zvakawana kuti vakadzi vanowanzodya zvakanyanya pavanenge vari pamwe chete, ungangoda zvaanenge ainazvo pese pamunoenda kunodya masikati muri vaviri. (Yakabatana: Maitiro Ekudya Hutano Paunenge Uchidya Kunze)

Sonali Sharma, M.D., chiremba wepfungwa muNew York City anoti, “Kutevedzera vamwe vanhu, kana kuti ‘kutevedzera tsika dzevanhu,’ ndiwo madzidzisiro atinoita kufamba nenyika kubvira panguva yatinozvarwa, uye muitiro wakaoma kurega. Asi sekuyedza sezvazviri kufungidzira kuti shamwari yako yawana imwe mhando yechishanu dimension yedieters, chero chiri kuitika naye pamwe hachiturike. "Zvimwe ane metabolism inokurumidza kana anoshandisa maawa ejimini mazuva ese," Dr. Sharma anotsanangura.

Maitiro ekudzivisa nzira yekudya chikafu: Kuva nemuenzaniso wehutano hwakanaka kunogona kuita chikamu chakakosha mukukubatsira kunamatira kune kudya kwako uye chirongwa chekurovedza muviri. Saka funga nezve mumwe munhu, angave ari mukurumbira kana shamwari, ane tsika dzekudya dzaunoshuvira. (Darika mupini-mutete mutambi anorarama pakudya pasoda chete uye pachinzvimbo sarudza mukadzi ati anoda pizza asi anozvimisikidza kuita zvidimbu zviviri.) Zvino, pane kuenzanisa Ms Sky-High Metabolism Gamba rangu rehutano (rinoti, vakadzi vakashata vanozivikanwa naNike) vaizoitei? woita maererano nazvo.

Ongororo ye