Izvo Zvishanu Zvakanyanya Kuipa Zvekufunganya Kwako

Zvemukati

• 1. Doro
• 2. Kafeini
• 3. Zvekare, zvakaviriswa, uye zvine tsika chikafu
• 4. Sneaky akawedzera shuga
• 5. Yakajairika nondairy creamer

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

Uye chii chekudya panzvimbo.

Vanosvika mamirioni makumi mana vekuAmerica vanotambura nedambudziko rekushushikana. Uye vangangoita isu tese takanzwa kunetsekana semagariro ekupindura kune mamwe mamiriro.

Kana iwe uchirarama nekusingaperi kushushikana kana kushushikana, unogona kushandisa yakawanda yehupenyu hwako hwezuva nezuva kuigadzirisa nemidziyo senge kurapa, kufunga, kurovedza muviri, uye anti-kunetseka mishonga.

Asi iwe waiziva here kuti kushushikana kunogona kukonzerwa nezvimwe zvekudya zvatinoisa mumiviri yedu?

Izvi hazvireve kuti maturusi aya uye nzira hadzina kudiwa pakurwisa kushushikana - kazhinji sarudzo dzakanaka kune chero mararamiro emunhu. Asi kana kushushikana kuchiri kukanganisa hupenyu hwako, zvinogona kunge zvakakosha kuti utarise pasi mundiro yako.

Verenga pamusoro pezvikafu zvishanu zvinokonzeresa kushushikana uye mazano ezvekudya panzvimbo.

1. Doro

Zvitende kana kuti kwete, icho chinwiwa chauri kunwa kuti ubvise kusagadzikana kwako munharaunda chiri kuita kuti zviwedzere.

"Kunyangwe ichitaridzika kunge inodzikamisa tsinga dzako, doro rinogona kukanganisa mweya uye kurara, zvese izvi zvinogona kukonzera zviratidzo zvekushushikana kana dzadzvanywa," anodaro Erin Palinski-Wade, RD, CDE, munyori we "Belly Fat for Dummies" . ”

Doro rinochinja huwandu hweserotonin uye maurotransmitter muuropi, izvo zvinoita kuti kushushikana kuwedzere. Uye kana doro rikapera, unogona kutonyanya kunetseka.

Kunwa zvine mwero - kana kuita maviri servings yedoro pazuva - zvinowanzo chengeteka, chero bedzi chiremba wako achikupa izvo zvakanaka.

Edza Panzvimbo: Iko hakuna chinotsiva chaicho doro. Kana iwe uchida zvinonaka, asi usingade mhedzisiro, funga isina doro doro. Zvinwiwa zvinonzwa zvakakosha, senge majegi kana mvura inopenya ine zvinonaka zvinovava, zvinogona zvakare kuve kutsiva kwakanaka munharaunda dzemagariro.

2. Kafeini

Kutanga, ivo vanoda kukubvisira hwahwa hwako uye ikozvino kofi? Zvinosuruvarisa, hongu.

Sekureva kweNational Coffee Association, 62 muzana yevaAmerica vanonwa kofi zuva nezuva, uye avhareji mari pazuva inopfuura zvishoma makapu matatu pamunhu anonwa kofi. Asi tsika yedu yemangwanani yatinofarira inogona kunge ichinyanya kukuvadza pane zvakanaka.

"Zvikamu zvepamusoro zvecaffeine hazvingogone kuwedzera kusagadzikana uye kutya, asi zvakare zvinoderedza kugadzirwa kweinonzwa-yakanaka kemikari serotonin mumuviri, zvichikonzera kushushikana mupfungwa," anodaro Palinski-Wade.

Kazhinji, caffeine yakachengeteka mumadosi mashoma. Asi mizinga yakakwira inogona kukonzera mhedzisiro isingafadzi, kureva kushushikana uye kutya.

Zvakawanikwa kuti vatori vechikamu vakanwa mamirigiramu mazana matatu ehaffeine pazuva rakashumwa zvakapetwa kaviri zvakanyanya. Mumashoko eStarbucks, kofi hombe ("grande") ine anenge mamirigiramu mazana matatu nemakumi mana ecaffeine.

Zvakare chengetedza mupfungwa kuti akati wandei ekuwedzera uye mishonga inosanganisira caffeine uye inogona kubatsira mukunetseka manzwiro, kusanganisira St. John's Wort, ginseng, uye mimwe mishonga yemusoro.

Edza Panzvimbo: Matcha tii ndiyo yakanakisa imwe nzira kune kofi kune yakachena buzz kubvisa iyo jitters. Izvi ndezvekutenda kune iyo L-theanine, iyo inozivikanwa nekuzorora kwayo mhedzisiro, isina kukotsira.

3. Zvekare, zvakaviriswa, uye zvine tsika chikafu

Ndiro yenyama-uye-chizi ine girazi rewaini tsvuku inonzwika kutandara zvisingaite, handiti?

Mune dzidziso, hongu, asi zvinoenderana nesainzi, kwete zvakanyanya.

Zvese zvekudya senge nyama yemombe, mukaka, uye mazambiringa anoenda zvinonaka kana zvaporeswa, kuviriswa, uye kugadziridzwa (ona: steak, chizi, uye waini).

Asi panguva yekuita, mabhakitiriya anoputsa mapuroteni ezvekudya kuita biogenic amines, imwe yacho histamine. Histamine neurotransmitter inowedzera kugaya, mahormone, uye nemoyo uye masisitimu etsinga. Mune vanhu vanotapukira, zvinogona kukonzera kushushikana uye kusarara.

Edza Panzvimbo: Kuti udzikise histamine kusashivirira, gara uchitora nyowani, zvikafu zvese. Tarisa zuva "rakachengetwa" re nyama nehove. Iyo shoma nguva yazvinotora kuti iwane kubva kwayakagadzirwa kune yako tafura, zvirinani.

4. Sneaky akawedzera shuga

Iko hakuna nzira yekudzivirira shuga 100 muzana yenguva, sezvo zvinowanzoitika mune zvakawanda zvezvikafu zvatinoda kudya, semichero.

Asi shuga yakawedzerwa inobatsira mukushushikana kwese.

"Yakawedzera shuga inokonzera kuti shuga yako yeropa iende pakumhanya-mhanya kwema spikes nekukuvara uye nawo, simba rako zvakare rinokwira nekudzika," anodaro Palinski-Wade. "Kana shuga yeropa ikapunzika, kushushikana kwako uye kushushikana kunogona kuwedzera."

Muviri unoburitsa insulin kuti ubatsire kupinza shuga yakawandisa uye kudzikamisa huwandu hweshuga yeropa, asi kumhanyisa kweshuga kunoita kuti muviri ushande zvakanyanya kuti udzokere pane zvakajairwa, zvichikonzera kukwirira uye kudzikira.

Kudya huwandu hwakawanda hweshuga yakagadziriswa kunogona kukonzera kunzwa kwekushushikana, kusagadzikana, uye kusuruvara.

Chikafu chinowira muchikamu cheshuga chakawedzerwa icho chaunofanirwa kufunga nezvacho kudzivirira kana kurerutsa hazviite zvese kunge madhiri. Zvinodzora senge ketchup, mamwe maradhi ekupfeka, mapasta, uye chingwa chena zvese zvinogona kunge zvine huwandu hwakawanda hweshuga yakawedzerwa.

Edza Panzvimbo: Neraki, haufanire kuramba zino rako rinotapira kana ukasiya shuga yakagadziriswa. Stevia, erythritol, uye Yacon manyuchi zvinotsiva zvishuga. Zadza ndiro yako nezvibereko uye nemiriwo inotapira miriwo, kunge mbatatisi.

5. Yakajairika nondairy creamer

Kana iwe uchicheka iyo kofi, ungagonawo kucheka creamer, zvakare. Vanhu vazhinji mazuva ano vari kuyedza kuongorora huwandu hwemukaka hwavanonwa.

Kuchinjira kune yakasarudzika nondairy creamer ingaite senge mhinduro imwe, asi izvi zvinotsiva ndidzo manyuko ehydrogenated maoiri, anozivikanwawo semafuta ekufambisa, akazara neLDL cholesterol uye anogona kudzikisa HDL cholesterol. Aya mafuta ave akabatanidzwa kune,, uye zvimwe zvehutano hwepfungwa nyaya.

Edza Panzvimbo: Kana iwe uri kunwa decaf uye uchiri kuda kupaza kwechimwe chinhu chinotapira, chikafu chizere chinogara chiri sarudzo iri nani. Mukaka nekirimu zviri nani pane zvakajairwa nondairy creamer. Kana iwe uchicheka dairy, funga mukaka weamondi kana mukaka we soy.