Nzira gumi dzekudzoka paPashure Mushure meBinge

Zvemukati

• 1. Enda Kufamba
• 2. Kurara Izvo
• 3. Idya Kudya Kwemangwanani Kune Noutano
• 4. Ramba Uine Mvura
• 5. Edza Yoga
• 6. Zadza ma Veggies
• 7. Dzivisa Kupotsa Kudya
• 8. Kutanga Kudzidzira
• 9. Dzidzira kudya zvine pfungwa
• 10. Wedzera Mapuroteni Ako Kudya
• Icho Chinokosha

Kunyanyisa kudya idambudziko chero munhu wese ari kuyedza kudzikisira huso kumeso pane imwe nguva kana imwe, uye kudhakwa kusingatarisirwi kunogona kunzwa kunetseka zvisingaite.

Zvakatoipisisa, zvinogona kukonzera kurudziro yako uye hunhu kumatangi, dzimwe nguva zvichitungamira kune isingagumi kutenderera iyo inogona kukanganisa zvachose kufambira mberi kwako.

Zvisinei, izvi hazvifaniri kunge zvakadaro. Kupinza mashoma maitiro akagwinya mune ako maitiro kunogona kukubatsira kutsungirira.

Heano matipi gumi ekudzokera munzira mushure mekusarongeka binge.

1. Enda Kufamba

Kuenda kunofamba uchangopedza kudya kunogona kukubatsira kujekesa pfungwa dzako uye kuchaita kuti muviri wako unzwe zvirinani, zvakare.

Kufamba kwave kuchiratidzwa kunobatsira kukurumidza kubvisa dumbu, izvo zvinogona kudzikamisa kusanzwisisika kunzwa kwekuzara kana kuzvimba kunokonzerwa nekudya zvakanyanya ().

Inogona zvakare kubatsira kupisa mamwe emamwe macalorie iwe aungangodaro wakadya panguva yekudhakwa.

Imwe ongororo diki yakaratidza kuti vakadzi vakafutisa vanofamba makumi mashanu-70 maminetsi katatu pasvondo kwemavhiki gumi nemaviri vakarasa 1.5% yemafuta emuviri wavo, kusanganisira huwandu hwakakura hwemafuta emudumbu ().

Kufamba kunogona zvakare kugadzirisa manzwiro ako uye kudzikisira mamwe emanzwiro akashata anogona kukonzeresa kudya kwemanzwiro.

Muchokwadi, kurovedza muviri kunogona kukurudzira kuburitswa kwemaurotransmitter akakosha senge serotonin uye norepinephrine, iyo inogona kubatsira kudzivirira kubva pamamiriro akaita sekuora mwoyo uye kusagadzikana ().

Kurovedza muviri kwave kuchiratidzwawo kunatsiridza manzwiro uye kudzikisira kunzwa kwekushushikana, izvo zvinogona kubatsira kudzivirira zvikamu zvenguva yemberi zvebinging (,)

Pfupiso Kufamba ndiyo imwe nzira iri nyore yekunzwa zvirinani mushure mekudhakwa. Inogona kubatsira kuwedzera kubuda mudumbu mushure mekudya, kudzikisa mafuta emuviri uye kugadzirisa mafungiro ako kuti akubatsire kudzoka munzira.

2. Kurara Izvo

Kuwana kurara kwakaringana mushure mechiitiko chekudya zvakanyanya inzira yakanaka yekurwisa zvishuwo uye kuwana zuva rinotevera kubva parutsoka rwerudyi.

Zvidzidzo zvakaona kuti kushomeka kwekurara kunogona kusangana nekuwedzera chishuwo. Kunyanya, kushaya kwekurara kunogona kukanganisa mazinga e ghrelin uye leptin, mahormone maviri akakosha ane chekuita nenzara uye gwara rekuda kudya.

Ghrelin ihormone inokurudzira nzara muuropi, nepo leptin ihormone yakaburitswa kubva mumafuta maseru ayo anoratidza kuzara uye anodzvinyirira nzara ().

Imwe ongororo yevanhu 1,024 yakawana kuti kurara mashoma maawa masere pahusiku kwaibatanidzwa nehuremu hwemuviri wakakwirira. Kurara kwenguva pfupi kwaive kwakabatanawo nemazinga akakwirira eghrelin uye mashoma ezinga leptin ().

Chimwe chidzidzo chidiki chakaona kuti varume vairara maawa mana chete husiku vakadya 22% mamwe macalorie zuva raitevera pane avo vakarara maawa masere azere ().

Kunyangwe hazvo zvinodiwa zvekurara zvichisiyana zvakanyanya pakati pevanhu, nyanzvi dzehutano dzinowanzokurudzira kuwana maawa manomwe kana mapfumbamwe ekurara husiku humwe

Mushure mekudhakwa zvisina kurongwa, edza kuenda kunorara zvishoma kupfuura zvakajairwa kuti uve nechokwadi chekuti unokwanisa kukwana muhusiku hwese hwekurara uye kutanga patsva zuva rinotevera.

Pfupiso Kurara kwekurara kwave kuchisanganiswa nekuwedzera kudya kwekudya. Izvo zvinogona zvakare kushandura huwandu hwehomoni dzinokanganisa nzara. Vavarira kuwana maawa manomwe kusvika mapfumbamwe ekurara usiku humwe.

3. Idya Kudya Kwemangwanani Kune Noutano

Kunyangwe zvingave zviri kuyedza kusvetuka pakudya kwekuseni kana masikati masikati mushure mekudya zvakanyanya, kutanga zuva rako nechikafu chine hutano kunogona chaizvo kukubatsira kuti udzokere panzira.

Kwete chete iyo inokutendera iwe kuti utange nyowani mushure mekuwana kurara kwakanaka kwehusiku, asi zvakare inogona kubatsira iwe kuti udzokere munzira yako uye uite sarudzo dzine hutano zuva rese.

Zvidzidzo zvinotoratidza kuti kunamatira kune inoenderana yekudya maitiro kunogona kuve kwakabatana ne kushomeka kudhakwa kudya (,).

Izvo zvaunodya pakudya kwako kwekutanga kwezuva zvakakoshawo.

Semuenzaniso, kumwe kuongorora kwakaratidza kuti kudya kudya kweprotein kwemangwanani kwakadzikira mazinga eghrelin, iyo nzara mahormone, zvinobudirira kupfuura kudya chikafu chepamusoro checarb ().

Chimwe chidzidzo muvanhu makumi mana neshanu chakaratidza kuti kudya oatmeal, chikafu chakakwira mune zvese mapuroteni uye faibha, kuwedzerwa manzwiro ekuzara uye kugadzirisa kugadzirisa chishuwo kupfuura kugadzirira-kudya-chikafu chemangwanani ().

Sezvineiwo, edza kunhonga chikafu chakakwira mune ese mapuroteni uye faibha kuti zuva rako riite kune hutano kutanga. Iwe unogona nyore kubatanidza michero-yakafuma michero, maveji, nyemba kana tsanga dzakazara nechero sosi yakanaka yeprotein yekudya kwakakomberedzwa uye kunovaka muviri.

Pfupiso Kudya chikafu chine hutano kunogona kukubatsira kuti utange zuva rako kubva kurudyi, zvichiita kuti pasave nemubhadharo gare gare muzuva. Kudya yakakwira-mapuroteni, yakakwira-fiber chikafu chinogona kunyanya kushanda pakuchengeta chishuwo chako chiri pasi pesimba.

4. Ramba Uine Mvura

Hakusi kungonwa mvura yakaringana kwakakosha kuhutano hwese - zvakare kiyi yekuwedzera kudzikira uye kuchengetedza chishuwo chako chiri pasi pesimba.

Mushure mechikamu chekudya zvakanyanya, zvinonyanya kukosha kuti uve nechokwadi chekuti uri kugara uine hydrated zuva rese.

Kuongororwa kwevakuru makumi maviri nevatanhatu kwakawanikwa apo vanhu vakanwa 17 maunzi (500 ml) emvura vasati vadya, huwandu hwecalori dzavakadya panguva yekudya hwakadonha ne13%, zvichienzaniswa neboka rinodzora ().

Saizvozvowo, kumwe kuongorora kudiki kwakaratidza kuti kuwedzera kunwa kwemazuva ese kwemvura nema17 ounces, kwakasanganiswa neakaderera-koriori chikafu, kwakawedzera kurasikirwa nehuremu ne44% zvichienzaniswa neakaderera-koriori chikafu chete ().

Kusimudza kunwa kwemvura kunogona kubatsirawo kwechinguva kuwedzera metabolism kupisa makori macalorie.

Imwe ongororo yakawana kuti kunwa ma 17 ounces emvura kwakawedzera mari yekuzorora kwevanhu neinosvika makumi matatu muzana mushure memaminitsi makumi matatu kusvika kumakumi mana ().

Yakawanda sei mvura iwe yaunofanirwa kunwa pazuva inogona kutsamira pane zvinoverengeka zvezvinhu. Nekudaro, iyo yakapusa nzira yekusangana neyako hydration inoda ndeyekuterera kumuviri wako nekumwa kana iwe uchinzwa nyota.

Pfupiso Kunwa mvura yakawanda kunogona kukubatsira kuti uremerwe uremu, kuderedza koriori yako yekudyiwa uye nekuwedzera nguva yako yekuzorora yemagetsi.

5. Edza Yoga

Yoga yanga ichibatanidzwa neakawanda ehutano mabhenefiti, kusanganisira akaderedzwa migraine frequency uye nekuvandudza kunaka kwekurara (,).

Kudzidzira yoga kunogona zvakare kukurudzira tsika dzakanaka dzekudya, idzo dzinogona kudzora njodzi yekudya zvakanyanya.

Imwe yedzidzo diki yakatarisa kushanda kweyoga semushonga wekunwa binge kudya kusagadzikana uye ndokuona kuti zvakabatsira kudzikisira kudya binge uye zvakatotungamira kudzikiswa mumuviri mass index ().

Kwete izvozvo chete, asi iyo yoga inogona kuve nemhedzisiro pane yako manzwiro kubatsira kudzivirira kunetseka kudya uye kukuchengetedza iwe kunzwa uchikurudzirwa mushure mekuronga zvisina kurongwa.

Izvo zvakaratidzirwawo kudzikisa nhanho dzecortisol. Izvi zvinogona kubatsira kudzikisira kushushikana uye kushushikana nekukanganisa kutora kweiyo neurotransmitter serotonin (,).

Chidzidzo chevanhu zana negumi nemapfumbamwe chakawana kuti kudzidzira yoga kwemasvondo gumi kwakabatsira kusimudzira hutano hwepfungwa pamwe nekuderedza kusagadzikana pamwe nekushushikana ().

Kunyangwe kudzidzira iyo yoga mushure mekudya zvakanyanya kunogona kubatsira, kuiwedzera kune yako svondo regimen kunogona kutonyanya kubatsira pamusoro penguva refu.

Kuti utange, edza kutora iyo yoga kirasi kune yako yemuno jimu kana iyo yoga studio.Kune zvakare akawanda mavhidhiyo epamhepo uye zvimwe zviwanikwa zvaunogona kushandisa kuyedza yoga kumba.

Pfupiso Yoga inogona kubatsira kukurudzira tsika dzakanaka dzekudya uye inogona kubatsira kudzivirira kunetseka kudya nekuderedza kunetseka, kushushikana uye kushushikana.

6. Zadza ma Veggies

Muriwo wakapfuma mune zvakawanda zvezvibereko zvinobatsira izvo zvinoda muviri wako, kusanganisira huwandu hwakakosha mavitamini, zvicherwa uye antioxidants.

Kuisa kumusoro kune veggies post-binge ndiyo imwe nzira inoshanda yekubatsira kudzivirira kudya zvakanyanya.

Muriwo wakakwira mu fiber, iyo inofamba zvishoma nezvishoma kuburikidza nemudumbu wemudumbu isina kugayiwa, zvichibatsira kusimudzira manzwiro ekuzara ().

Zvidzidzo zvinoratidza kuti bumping yako fiber yekudya inogona kukubatsira iwe kudzora huremu hwako nekukufurira iwe kuti udye zvishoma.

Imwe ongororo yakawana kuti vanhu pavakawedzera yavo fiber kudya ne14 magiramu zuva nezuva, ivo vakadya 10% mashoma macalorie paavhareji uye vakarasikirwa zvakanyanya kuwanda ().

Chimwe chidzidzo chakaratidza kuti vanhu vaidya miriwo yakawanda vakarasikirwa nehuremu uye vainzwa kushaya nzara kana vachienzaniswa neboka rinodzora ().

Mutemo wakanaka wechigumwe ndeyekuzadza kanenge hafu yeplate yako nemavheji pane imwe nguva yekudya.

Iwe unogona zvakare kuyedza kusanganisa akawanda mavegi mune zvako zvekudya zvekudya kuti uteme zvishuwo uye uderedze njodzi yekudya zvakanyanya. Karoti ine hummus, yakakangwa nhokwe uye dzakabikwa kare machipisi zvese zvinogadzira sarudzo dzinonaka, dzinovaka muviri.

Pfupiso Dzokera munzira mushure mekubata nekuzadza miriwo. Ivo vakakwira mu fiber uye vanogona kubatsira kukurudzira kuonda uye kunzwa kwekuzara.

7. Dzivisa Kupotsa Kudya

Mushure mekudhakwa kukuru, kuronga izvo zvauchadya kudya kwemanheru chingave chinhu chekupedzisira chaunoda kufunga nezvacho.

Zvisinei, kurega kudya kunogona kunonoka kufambira mberi kwako uye kuwedzera kuchiva, kuwedzera mukana weimwe binge.

Maererano neimwe ongororo mumadzimai gumi nemana ane hutano, kudya katatu pazuva kwete maviri kwakabatsira kuchengetedza manzwiro ekuzara mukati mezuva uye kutowedzera kupisa mafuta ().

Chimwe chidzidzo chevanhu gumi nevashanu vakafananidza mhedzisiro yekudya kudya kamwe chete pazuva kana kuparadzira huwandu hwakaenzana hwecalori kupfuura katatu kudya.

Kwete kungodya kudya kamwe chete pazuva kunowedzera mazinga eghrelin, iyo nzara mahormone, asi zvakare yakave nezvimwe zvinokanganisa hutano, kusanganisira yakakwira kutsanya shuga yeropa uye kunonoka insulin mhinduro ().

Zvidzidzo zvakare zvinoratidza kuti kunamatira kune yenguva dzose maitiro ekudya kunogona kuve kwakabatana nekushomeka kudhakwa kudya (,).

Kunyangwe iwe wajaira kudya katatu pazuva kana huwandu hukuru hwezvikafu zvidiki, chinhu chakanakisa chaungaite mushure mekubheja kudzoka kune yako yakajairwa tsika uye kunamatira kune izvo zvinoshanda zvakanyanya kwauri.

Pfupiso Kurega kudya kunogona kuwedzera nzara uye chishuwo, zvichitungamira kune yakanyanya njodzi yekudya zvakanyanya. Kunamatira kune yenguva dzose maitiro ekudya kunogona kuve kwakabatana neashoma kudhakwa kudya.

8. Kutanga Kudzidzira

Kuisa regimen yekurovedza muviri yenguva dzose kunogona kuuya nehuzhinji hwebatsiro kubva kuhutano, asi inogona kunyanya kubatsira mushure mechikamu chebinging isina kurongwa.

Imwe yedzidzo muvakadzi makumi masere nevaviri vakafutisa yakawana kuti musanganiswa wekuziva-maitiro ekurapa (CBT) uye kurovedza muviri kwainyanya kushanda pakuderedza kunwa nguva zhinji kupfuura CBT yega ().

Chimwe chidzidzo chidiki muvanhu vane dambudziko rekudya dambudziko vakataura kuti mwedzi mitanhatu yekugara uchirovedza muviri yakamira kudhakwa kudya zvachose mu81% yevatori vechikamu ().

Kurovedza muviri kunogona zvakare kudzora chishuwo chako kubatsira kuchengetedza chikafu chako mukutarisa uye kudzivirira kunyanya kudya.

Ongororo yeongororo makumi maviri yakaratidza kuti kurovedza muviri kunogona kubatsira kudzikisira mazinga e ghrelin, mahormone anomutsa nzara, ukuwo achiwedzera iwo mahormone anosimudzira manzwiro ekuzara ().

Kubatanidza kurovedza muviri muitiro wako kunogona zvakare kugadzirisa mafungiro ako uye kudzikisa kushushikana, zvinova zvinobatsira kudzikisa njodzi yako yekudya pamoyo (,).

Edza kurova iyo yekurovedza muviri nguva pfupi yapfuura binge kuti ugare uchikurudzirwa uye dzoka munzira.

Kunyangwe zvirinani, ita kurovedza muviri chikamu chenguva dzose chezvaunogara uchiita. Edza kutsvaga mhando yechiitiko chemuviri chaunofarira.

Pfupiso Kudzidzira muviri mushure mekunwa doro kunogona kukubatsira kuti udzokere panzira. Iyo inogona kukanganisa mahormone anokanganisa nzara uye anogona kugadzirisa manzwiro ako. Gadzira tsika yekurovedza muviri yenguva dzose kuti ubatsire kuzvidzivirira kubva pakudya zvakanyanya mune ramangwana.

9. Dzidzira kudya zvine pfungwa

Kudya zvine hungwaru tsika yekunyatsoteerera kune iyo manzwiro iwe paunenge uchidya, pane kungoisa mufafitera chikafu mumuromo mako.

Izvo zvese ndezvekuziva manzwiro aunoita uchidya uye uchinakirwa nekuravira, magadzirirwo uye hwema hwezvikafu zvako.

Kudya zvine hungwaru kunogona kubatsira kubata chirwere chekudya, chirwere chinoratidzirwa nezvikamu zvinowanzoitika zvebinge kudya ().

Imwe ongororo yezvidzidzo gumi nemana yakaratidza kuti kudzidzira kufunga zvinobudirira zvakadzora zviitiko zvekunyanyisa kudya uye kudya kwemanzwiro ().

Chimwe chidzidzo chidiki chakawana kuti apo vakadzi vane zvinwiwa zvekudya zvakanyanya pavakapihwa kusanganisa kufunga pamwe nekuziva-kwehunhu hwekurapa, vakaona hunhu hwekudya uye kuwedzera kuzviziva ().

Kuongororwa kwezvidzidzo makumi maviri nezvina kwakaratidza kuti kudya zvine hungwaru kunogona kubatsira vanhu kudzikisa chikafu chavanodya mushure mezuva, izvo zvinogona kuvabatsira kurasikirwa nehuremu ().

Kutanga kudzidzira kudya zvine pfungwa, deredza zvinokanganisa zvekunze uye edza kudya uye kunakirwa nechikafu chako zvishoma nezvishoma. Dzidza kuziva kana iwe uchinzwa uzere kuziva kuti ingangove nguva yekurega kudya.

Pfupiso Edza kudya zvine hungwaru kuti ubatsire kudzora kudya kwako. Kudya kwepfungwa kwakaratidzirwa kudzikisira kudya binge uye kudya kwemanzwiro. Izvo zvinogona zvakare kubatsira kudzikisa kudya kwekudya mumashure mezuva.

10. Wedzera Mapuroteni Ako Kudya

Kukurudzira kudya kwako kweprotein-kwakapfuma zvekudya kunogona kuve nemhedzisiro ine simba pakuronga manzara ako, nzara uye nemanzwiro ekuzara.

Muchokwadi, kuongorora kwevanhu gumi nevatanhatu kwakaratidza kuti kuwedzera mapuroteni kubva pa15% kusvika ku30% kwakadzora zuva nezuva koriori inodyiwa ne441 macalorie paavhareji, uye zvakare zvakakonzera kudzikira kukuru muhuremu hwemuviri uye mafuta mashoma ().

Mapuroteni anogona zvakare kukanganisa huwandu hwehomoni senge ghrelin iyo inogona kukanganisa nzara. Muchokwadi, kumwe kuongorora kwakaratidza kuti kudya kweprotein-kudya kudya kwakadzora mwero weghrelin zvakanyanya kupfuura kudya chikafu chakazara-carb ().

Chimwe chidzidzo chakaratidza kuti kudya kweprotein kwakakwidziridza kupisa mafuta uye kunzwa kwekuzara. Uyezve, yakawedzera kuwanda kweGLP-1, iyo hormone inosanganisirwa nekudzvinyirira kudya ().

Sezvineiwo, iwe unofanirwa kuve nechokwadi chekuti uri kukopa sosi yakanaka yeprotein muchikafu chega chega uye uchidya zvidyiwa zvine mapuroteni mazhinji zuva rese.

Mimwe mienzaniso yezvikafu zvine mapuroteni-zvinosanganisira nyama, hove, mazai, nzungu, mhodzi uye zvigadzirwa zvemukaka.

Pfupiso Kuwedzera kudya kwako kweprotein kunogona kukanganisa mamwe mahormone enzara kukurudzira manzwiro ekuzara uye kudzikisa kudya kwekoriori.

Icho Chinokosha

Kutsvedza uye kudhakwa uchidya iwe uri pane chikafu kunogona kunetsa, asi hazvifanirwe kudzora kufambira mberi kwako kana kutadzisa yako kuonda.

Pane kudaro, rega mhosva yacho, uzviregerere uye usarega ichikanganisa kurudziro yako.

Iwo akareruka matipi pamusoro apa achakubatsira iwe kudzoka munzira uye kuenderera wakanangana nezvinangwa zvako.