Nei Usingafanire Kuchenesa Mushure meKudya Kwezororo

Zvemukati

• Ongororo ye

Kana iwe wakataura mazwi "Ini handichazombodyizve" ndichingobata bundu rako, nezve-kuputika dumbu pamabiko ekare Ekutenda, iwe unogona kufunga kunyatsorega chikafu chakasimba chando turkey mushure memutambo wako weTurkey izano rakanaka. Mushure mezvose, kuchenesa muto kunopa kuzorora-kunodiwa kubva mukutsenga uye kugaya, uye kunouya nemabvumiro ekusarudzika kubva kune vashoma vanozivikanwa pamwe nehutano hunorema uye huremu-kurasikirwa zvirevo kubva kumakambani anozivikanwa ejusi.

Asi usati warayira kuti matanhatu-pack yegreens kuti "detox" muviri wako, zvakakosha kuti unzwisise chokwadi chakaoma-kumedza pamusoro pe juicing, kunyanya mushure mekunge gorge-fest yako huru yegore.

Kwete Zvikurumidze

Kunyangwe paine anovhenekera ongororo kubva kufahard juiceheads, hapana sainzi yekutsigira iyo juzi inonatsa chaizvo kurarama zvinoenderana nezvivimbiso zvavo. Muchokwadi, vanachiremba vazhinji vanofunga nezveizvi semabhodhoro eB.S.

"Iyi mabiko-kana-nzara nzira yekudya haina hutano," anodaro Lynn Allen, M.D., endocrinologist kubva kuNew York Obesity Nutrition Research Center kuSt. Luke's Roosevelt Hospital. Kuva nemahara-kune-zvese uye kudya zvakapetwa kaviri kana katatu chiyero chako chakajairika (avhareji yeAmerica inodya zvinodarika 4,500 makorikori paKutenda, maererano neCalorie Control Council) inotumira muviri wako mudhiraivha kuti ubvise chikafu chakakura icho hachisi. kujaira. Sezvo yako timu yemukati yetsvina ichirwira neyakawedzera isingatarisirwe basa, iwe uchanetseka neimwe kamuri-kubvisa rukoko uye kusagadzikana kwese. “Paunenge wakaputirwa, unowedzera kuzvimba mumuviri wako, izvo zvinogona kuguma nekuzvimba makumbo uye kusadya,” anodaro Allen.

Iwe unofanirwa kunzwa wakanaka zuva rakatevera, zvakadaro. "Muviri wako uchanyatsogadzirisa ese macalorie mukati maawa makumi maviri nemana, uye kuzvimba kuchaderera," anodaro Allen. [Tweet chokwadi ichi!] Ndizvozvo, haudi chero muto kuti ubvise muchetura, anodaro Christopher Ochner, Ph.D., mubatsiri wetsvakurudzo kuNew York Obesity Nutrition Research Center paSt. Luke's Roosevelt Hospital Center. Chiropa chako nematumbu zvakakufukidzira-shure kwezvose, ibasa ravo kuchengetedza kugaya kwako munzira nguva dzese.

Uye kunyangwe dumbu rako rakawedzera kuti rikwanise kugarisa iwo echipiri mirwi, kubatsira-kwembatatisi dzechihwitsi uye pie yenhanga, unogona kubvisa zvakachengeteka bhurugwa rako rakatambanudzwa. Iyo yekuwedzera kupa ndeyechinguva pfupi, chero bedzi usingaenderere mberi nekudya zvakanyanya, Ochner anodaro. Zvisinei, kunyangwe hazvo saizi yematumbo ako, majusi haakwanise kukutsigira kwenguva yakareba nekuti mazhinji ezvirongwa zvekudya izvi ane fiber shoma uye mapuroteni, pamwe nezvinwiwa chete hazvigutsi. Ongororo dzinoverengeka dzakawana kuti zvinwiwa zvinokusiya iwe unzwe kunzwa nenzara nekukurumidza uye zvinowanzoita kuti udye zvakawanda pakudya kwako kunotevera pane kudya kwakasimba kunoita.

Iyo yakaoma caloric kurambidzwa kwekushambidza kunogona kudzoka mune dzimwe nzira. "Kana iwe uri pakudya kushoma kwema800 kusvika ku1,200 macalorie, muviri wako unotanga kudya mafuta uye nyama dzemhasuru," anodaro Allen. "Ichi ndicho chikonzero iwe unogona kunzwa zviri nani mushure mechinguva uye unogona kutoderera uremu, asi iwe uchawana zvese kumashure kana kupfuura."

Gut Tarisa

Zvakadaro, kunwa iyo veggie-laced Kool-Aid inogona kunge iine zvimwe zvinobatsira-yepfungwa chete pane yepanyama. Vakadzi vanochenesa vanowana chivimbo mukuda kwavo, anodaro Ramani Durvasula, Ph.D., anowanikwa muL. Ndiwe Sei Uchidya. "Kuchenesa muto kwakasimba kunogona kubatsira madzimai kunzwa mukutonga kwechikafu uye huremu hwavo," anotsanangura. [Tweet izvi!] Mafungiro aya anotonyanya kukosha mushure mekunge waita kunge warasa kutonga kwese paKutenda (uye ndiani angakupa mhosva, zororo rino rinonakidza rinouya kamwe chete pagore!).

Kune vamwe, iyo yekuchenesa inova chikonzero chekusvetuka-kutanga tsika dzakanaka, sekudya michero nemiriwo zuva nezuva uye kudzora doroze uye caffeine. Kune vamwe, ingori kugadzirisa kwechinguva, asi zvisiri izvo zvakawanda zveimwe. "Kucheneswa kwakanakira kuchenesa chikwama chako, uye ndizvozvo," Ochner anodaro.

Tsenga paIzvi

Iwe unogona kudarika (kana kuti zvishoma kuderedza) bloat, kusagadzikana, uye mhosva nekudya zvakapusa paKutenda. Kutanga, gorge pane turkey kana ham-zvakakomba, unganidza ndiro yako uye enda nazvo! Iyo yakaonda mapuroteni inokuzadza iwe nekukurumidza uye kukuchengetedza iwe kuguta kwenguva yakareba kuti iwe uve nenzvimbo shoma yecarb-heaving stuffing, rolls, uye madhiri. Dhonza ndiro yako necranberry sauce uye magreens, uye nokuti unoziva kuti haugone kuramba iyo yepayi yakagadzirwa kumba, idye zvishoma nezvishoma kana kungotora sliver diki woidana usiku, Ochner anopa zano. Kuzvitora zviri nyore kuchakubatsira kuti unakidze nguva yakakosha zvakanyanya, inova ndiyo pfungwa yese mushure mezvose.

Hazvina mhosva kuti unopedzisira wadya sei musi weChina, huya Chishanu unofanirwa kusvetuka uchidzokera kukudya kwako kwakajairika-uye haudi kucheneswa kuti uite izvozvo. Kunyangwe chikafu chingave chiri chekupedzisira mupfungwa dzako paChishanu Chishanu (iwe ungangodaro uchifarira kutengesa muurayi pachinzvimbo), zvakanaka kutsanya zvishoma-sekumirira kusvikira wanyatso nzara (pamwe kutanga kana pakati-masikati ) usati wadya. Svetuka zvakasara (kunze kweprotein uye isina-starchy miriwo) uye ingodya zvakadzikama, zvine hutano nzira yaunowanzo kuita.

Ongororo ye