Ndosaka Uchinzwa Uine Nzara Nguva Dzose

Zvemukati

• Munyu Uri Kukanganisa Nzara Yako
• Unoda Veggies paKudya Kwemangwanani
• Iwe Uri Pamupendero
• Unodya Zvakawandisa
• Wakafinhwa
• Ongororo ye

Kazhinji yenguva, nzara ine chikonzero chiri pachena, sekusadya zvakakwana kana kusarudza chikafu chisina huwandu hwakakwana hwezvakakwana (carbs, protein, uye mafuta), anodaro D. Enette Larson-Meyer, Ph.D., purofesa wezvekudya kwevanhu uye director weNutrition uye Exercise Laboratory kuYunivhesiti yeWyoming.

Dzimwe nguva, zvakadaro, chikonzero nei uchigara uine nzara chakavanzika. Kuda kudya kwako kunoita sekusina tsananguro, uye hapana chaunodya chinoita sechichikanganisa-asi izvo nzara ine chikonzero zvakare. Verenga kuti uone zviri kuseri kwavo uye kuti ungafudzira sei kuti unzwe wakaguta. (Yakabatana: 13 Zvinhu Zvaunongonzwisisa Kana Iwe uri Anogara Nenzara Munhu)

Munyu Uri Kukanganisa Nzara Yako

Hongu, zvinokuita kuti uve nenyota munguva pfupi. Asi nekufamba kwenguva, kunwa kwakanyanya kwemunyu kunokonzeresa kuti iwe unwe zvishoma asi udye zvakanyanya, ongororo ichangobva kuitika inoratidza. Mushure memavhiki pane chikafu chepamusoro-munyu, vatori vechikamu muzvidzidzo zvakaburitswa mu Chinyorwa cheKliniki Kuferefeta airatidza kunzwa nzara. Munyu unoita kuti muviri uchengetedze mvura, izvo zvaunoita nekugadzira musanganiswa unonzi urea. Kuita ikoko kunoda macalorie akawanda, saka kunomutsiridza havi yako uye kunogona kuita kuti unzwe nzara nguva dzese, vanyori vechidzidzo vanotsanangura. Chikafu chakagadzirwa kazhinji chine sodium yakavanzika, saka chinangwa chekudya zvimwe zvezvinhu zvitsva. (Izvo zvakati, chiremba wako anogona kukurudzira kudya yakawanda munyu kana iwe uine ichi chakajairika mamiriro.)

Unoda Veggies paKudya Kwemangwanani

Paunotanga zuva uine starchy, kukurumidza-kugaya carbs-sezviyo, waffles, kana toast-iwe "unomutsa" mahormone ako enzara uye unoita kuti ashande zvakanyanya zuva rose, anodaro Brooke Alpert, R.D.N. Izvi zvinodaro nekuti izvo zvekudya zvinokonzeresa shuga yako yeropa kuti itore, zvichitungamira mukukwira kwe insulin uye cortisol (kemikari inosimudzira kuchengetera mafuta), izvo zvinoita kuti shuga yako yeropa ipinde, kuti uwane nzara zvakare. Kukwira nekudzika uku kunoitika pese paunodya chikafu chine sitachi, asi tsvakiridzo inoratidza kuti inoshanduka kana ukamuka usina chinhu. Kuti uchengetedze shuga yako yeropa uye urege kuva nenzara zuva rose, Alpert anokurudzira kuva nekudya kwemangwanani kweprotein uye low-starch carbs, semazai nemiriwo, uye kuchengetedza chingwa uye zviyo zvemasikati uye kudya kwemanheru.

Iwe Uri Pamupendero

Kana kushushikana uye kunetseka kuri kukuchengeta iwe husiku, kushomeka kwekurara kunogona kuwedzera chishuwo chako, Larson-Meyer anodaro. Uyezve, "kushushikana kunokwidza huwandu hwako hwecortisol, iyo inogona kukurudzira nzara," anowedzera. Kuti decompress, edza inopisa yoga. Zvidzidzo zvinoratidza kuti kushanda kunze mukupisa kunogona kurebesa kuda kwechisikigo-kudzvinyirira maitiro ekurovedza muviri, nepo yoga ichikubatsira kuzorora. (BTW, heino chikonzero nei uine nzara pamazuva ekuzorora.)

Unodya Zvakawandisa

Kufura zuva rose kunokanda nzara dzako mahormone kunze, anodaro Alpert, munyori we Iyo Diet Detox. “Paunodya zvidiki-diki uye ukasagara pasi pakudya chaiko, haumbonzwa nzara chaiyo kana kuguta,” anodaro. "Pakupedzisira, chido chako chekudya chinopera, uye iwe unonzwa uine nzara nguva dzose."

Pane kudaro, idya maawa mana ega kana zvakadaro. Iva nekudya zvine mapuroteni, faibha, uye mafuta ane hutano katatu pazuva, uye wedzera nezvakanaka-zvako-zvako zvekudya kana chikafu chiri anopfuura maawa mana parutivi. Sarudzo yakangwara: walnuts. Kudya ivo kunogonesa nzvimbo yeuropi iyo inodzora nzara uye zvishuwo, ongororo ichangoburwa yakawanikwa.

Wakafinhwa

Kana isu tisina chinangwa, tinotsvaga chimwe chinhu chinokurudzira, senge chikafu, anodaro Rachel Herz, Ph.D., munyori we Nei Uchidya Chaunodya. Uye tsvagiridzo inoratidza isu tinowanzo kutsvaga zvinhu zvakaita semachipisi nechokoreti. "Kana izvi zvichiita sezvinozivikanwa, teerera kumuviri wako uye ona zviratidzo zvenzara, sedumbu rinogunun'una," anodaro Herz. "Kana iwe uchidya, tarisa pane chiitiko uye unakirwe nacho." (Zvimwe pane izvo pano: Dzidza Maitiro Ekudya Nehungwaru)

Paunowedzera kuita izvi, zvirinani kuti iwe unowana pakuparadzanisa pakati penyama uye nemanzara nzara- uye, netariro, wakaziva kuti hausi zvechokwadi nzara nguva dzose.

Ongororo ye