Nei Uchifanira Kurega Kudya Kunodzivirira Kamwe uye Kwese

Zvemukati

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Kana iwe wakaita sevakawanda vekuAmerican, mikana iwe wakateedzera kudya kunodzivisa muzita rekudzikisa uremu pane imwe nguva: hapana zviwitsi, hapana chikafu mushure me8: 00, hapana chakagadziriswa, iwe unoziva chibooreso. Ehezve, chinhu chimwe chete kuteedzera chakati chikafu nekuda kwekusashivirira (senge iwe uine chirwere checeliac) kana hunhu hunetsekana (miriwo uye vegan kudya). Asi isu tiri kutaura nezvemhando yezvirambidzo vanhu vanozviisa pasi pavo muzita rekudonha mapaundi. Iyo mhando inotora pamusoro pehupenyu hwako uye ichikusiya uchinzwa uine mhosva nguva dzese paunenge "uchikanganisa." Spoiler alert: Zvikafu izvi hazvishande.

"Kudya kunoreva kuti iwe uri pane chimwe chinhu chaunogona kuenda," anodaro Deanna Minich, Ph.D., nyanzvi yezvokudya uye munyori we Zvese Detox: Iyo 21-Mazuva Akagadzirirwa Chirongwa Kuputsa kuburikidza Nezvipingaidzo Munzvimbo Dzega Dzako Hupenyu. "Uye hatidi kuisa vanhu kuti vakundikane."

Dieter anowanzoteura mashanu kusvika gumi muzana ehuremu hwavo hwekutanga mukati memwedzi mitanhatu yekutanga, sekureva kwevaongorori veUCLA. Asi pane kubata: Vatsvakurudzi vakafanana vakaona kuti chinenge chikamu chimwe chete muzvitatu zvevanhu pazvikafu zvinowedzerazve huremu kupfuura zvavakarasikirwa mukati memakore mana kana mashanu, uye nhamba yechokwadi inogona kunge iri yepamusoro zvakanyanya.

Kunyange anecdotally, isu tose tinoziva vanhu vakaedza kudya mushure mekudya, pasina kubudirira kwenguva refu. Uye pane mukana wakanaka kuti iwe waita zvakafanana. Zvakadaro, vazhinji vedu tinodzokera nguva uye nguva zvakare kuzvikafu zvisina kushanda-nguva dzese kufunga pamwe ndikaita chinhu chimwe ichi zvakasiyana kana Ndinoziva kuti ndinogona kuzvibata panguva ino, kazhinji tichizvipa mhosva.

Zvakanaka, tauya kuzokuudza kuti haisi mhosva yako. Kudya kunogadza iwe kukundikana. Heino chikonzero.

1. Kudya kunokonzera kunyanyisa.

Kunyanya kudzikamisa zvimwe zvekudya zvinongowedzera kuziva kwako kwazviri. Chimbofunga: Kana iwe uchiziva kuti haufanire kudya brownies, uchiona imwe ichitenderedza ma sensors ako pamusoro. Sayenzi inotsigira izvi: Vanhu vaidya dhizeti vaive nekubudirira pakudyisa kwemwedzi misere kana vachienzaniswa neavo vakazvinyima, sekumwe kudzidza kweTel Aviv University.

Zvekudzidza, vangangoita mazana maviri evakuru vakafutisa vekiriniki vakapihwa zvisina mwero kune rimwe remaviri mapoka ezvikafu. Boka rekutanga raidya yakaderera-carb, kusanganisira diki 300-calorie yemangwanani. Wechipiri akadya 600-koriori yemangwanani yaisanganisira dhizeti chinhu. Vanhu mumapoka ese maviri vaive varasikirwa neavhareji yemapaundi makumi matatu nematatu nepakati pekudzidza. Asi muhafu yepiri, iro dhizeti boka rakaramba richidzikira huremu, nepo imwe yakadzokazve avhareji yemapaundi makumi maviri nemaviri.

"Kurambidza mapoka ezvokudya kana zvinhu zvine dhimoni zvakadai seshuga zvinogona kutungamirira kumanzwiro ekushayiwa anowanzoonekwa sekudya zvakanyanya kana kudyisa zvakanyanya," anodaro Laura Thomas, Ph.D., nyanzvi yezvokudya zvakanyoreswa muLondon. "Kuzvinyima chaiko."

2. Mhoro, kushamwaridzana kubvisa.

Rondedzero yemitemo yezvekudya inodzikamisa zvakanyanya, izvo zvinonyanya kunyengera mumamiriro emagariro. Paunenge usingakwanise kuenda nekuyerera uye kuita sarudzo dzakanakisa dzaunokwanisa panguva ino, unogona kuzvivharira kunze kwemamiriro ezvinhu anogona kuita kuti usagadzikane, kana kuti iwe uchave nekunakidzwa kushoma kana iwe ukapinda.

"Chero apo mumwe munhu anogadza mitemo yevatema-ne-chena pakudya kwavo nekudya, zvinokonzeresa kunetseka pamusoro pekuti vachagara sei mukati memiganhu iyi," anodaro Carrie Gottlieb, Ph.D., chiremba wepfungwa anogara muNew York City. "Unoshamisika kuti 'ndodzivirira sei pati kana chikafu chekudyira' uchitarisira kuti hauzodi zvimwe zvinhu." Izvi zvinogona kukuedza kuti udzivise magariro evanhu zvachose uye zvichiita kuti uzvidye mwoyo, izvo zvisiri izvo zvinokonzerwa nekugadzirisa kudya. Hongu, haisi kuenderera.

3. Unogona kunge uchicheka zvinhu zvinoda muviri wako.

Kune mizhinji yezvinovaka muviri izvo muviri wako unoda kushanda pa100 muzana. Kunyanya kana uchirovedza muviri, semuenzaniso, kutsvagisa kunoratidza kuti kugona kwemuviri wako kuzadza zvitoro zvetsandanyama kunodzikira ne50 muzana kana iwe ukamirira kudya maawa maviri chete mushure mekubata kwako uchienzaniswa nekudya ipapo. Kana iwe uri pane chikafu chekubvisa icho chinokurudzira iwe kuti uzvipire zvakanaka-zvako-iwe miitiro yeku "tevedzera mirairo," iwe unofanirwa kutora nhanho kumashure uye woongorora chaizvo zvauri kuita, uye nei.

Uyezve, zvakawanda zvezvakajairwa "zvisingabvumirwe" zvekudya zvakakunakira iwe zvine mwero: Mukaka isimba rekudya, macarbs anopisa maworkout ako, uye muviri wako unoda mafuta. Kana iwe wakanyatso tarisa pakucheka chimwe chinhu chakananga kubva mukudya kwako, zvakakosha kuziva kuti sei, chii chinozoitika, uye kuti ungawana sei chikafu mune dzimwe nzira. Semuenzaniso, kana iwe uri mune pfungwa yekuenda kune-gluten-isina, zvibvunze kana iwe uine chaiyo senitivity kana iwe uri kungozviita nekuti iri buzzy. Kuenda isina-gluten zvinoreva kuti unogona kurasikirwa nezvakakosha zvinovaka muviri senge fiber, iron, uye B mavitamini. Funga zvakanaka.

4. Kunoparira mhosva isingakoshi.

Tese tinofamba famba mazuva ano neimwe mhando ye ambient mhosva. Zvichida imhaka yekuti iwe wakanganwa kufonera amai vako nezuro husiku, kana iwe waida kuitira mumwe wako yakasimba nekubata pepa remuchimbuzi uchibva kumba-uye wakanganwa. Une kumanikidza kwakakwana. Chinhu chekupedzisira chaunoda kutarisana nacho kana zvasvika pane zvaunodya. (Ona: Ndapota Rega Kunzwa Uine Mhosva Nezve Zvaunodya)

Nekuisa mweya wakanyanya pauri, unopesana nechimwe chikonzero nei uchidya zvakanaka pakutanga: kuva hutano. Vatsvakurudzi veYunivhesiti yeCanterbury vakawana kuti vanhu vanobatana nemhosva nezvavanodya (mumamiriro ezvinhu aya, chocolate cake) havakwanisi kuchengetedza uremu hwavo kwegore nehafu kana kuti vane simba pamusoro pekudya kwavo. Uye kurereka parutivi, manzwiro ekuzvipa mhosva uye kunyadziswa anogona, hongu, kukanganisa hutano hwako hwepfungwa. Sei uchizvirova iwe pamusoro pe brownie?

"Zviyeuchidze kuti hapana chikafu chine chakanaka kana chakaipa," anodaro Gottlieb. "Isa pfungwa pakudya kwakadzikama uye bvumira zvokudya zvose zvine mwero kuitira hutano hwakanaka."

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