Wen yu taya afta yu wok fo ofis, yu tink sote, ‘Shh, if onli a get chokolat biskit...’? Ɔ yu fil se yu nɔ go ebul fɔ du if yu nɔ drink wan kɔp ayskrim afta yu dɔn it? Dis ‘carb craving’ na kɔmɔn tin fɔ bɔku pan wi. Bɔt nɔ wɔri, bɔku tin dɛn de we wi kin du fɔ kɔntrol am.
Wetin mek wi kin want fɔ gɛt kabɔhaydrɛt lɛk dis?
Bɔku tɛm, dɛn tin ya we wi kin want kin kam we wi strɛs . Tink bɔt am, we yu it kabɔhaydrɛt, mɔ shuga, bred, flawa, ɛn ɔda tin dɛn, wi bren de pul wan kemikal we dɛn kɔl sɛrotonin, we na ‘happy hormone’. Di tin dɛn we wi kin want, lɛk swit it dɛn, wayt bred, bɔn, ɛn drink dɛn we gɛt shuga, na simpul kabɔhaydrɛt. Wi bɔdi kin dayjɛst dɛn tin ya kwik kwik wan.
Dis kin mek yu fil gladi ɛn yu kin fil fri kwik kwik wan. Bɔt di prɔblɛm na dat, dis kin mek yu blɔd shuga go ɔp ɛn afta dat i kin go dɔŋ bak . We dis shuga lɛvɛl go dɔŋ, yu kin taya ɛn slo bak. Dɔn yu kin want sɔntin we gɛt shuga bak. I tan lɛk saykl.
Wetin na sɔm we dɛn fɔ kɔntrol dɛn kayn tin ya we pɔsin kin want fɔ gɛt kabɔhaydrɛt?
Okay, so lɛ wi si wetin wi go du fɔ lɛf dis abit.
1. Yuz yu bren fo oda tin.
E kin tranga fɔ tink bɔt aw yu kin want fɔ it we yu maynd de pan ɔda tin. Insay wan stɔdi, sayɛnsman dɛn bin kam fɔ no se pipul dɛn we kin ple vidio gem lɛk Tetris fɔ sɔm minit dɛn nɔ kin want fɔ it, drɔgs, ɛn ɔda tin dɛn. Dis na bikɔs wi bren nɔ ebul fɔ pe atɛnshɔn pan bɔku pikchɔ dɛn wan tɛm. So di nɛks tɛm we yu fil fɔ it kek, tray fɔ rid buk, kɔl yu padi, ɔ du sɔntin we yu lɛk.
2. Fɔ It wit maynd
Sɔntɛnde, wi nɔ kin it bikɔs wi angri, bɔt wi kin it bikɔs wi dɔn bost . Ɔ sɔntɛm wi gɛt di abit fɔ it ayskrim afta wi dɔn it ivintɛm it. di bεst sכlushכn fכ dis na ‘mindful eating’. Dat min se, fɔ tink bɔt wetin mek yu de it dis it, smɔl smɔl yu de ɛnjɔy di it we de te, ɛn jɔs pe atɛnshɔn pan da tɛm de.
We yu it dis we, yu bren kin gɛt di sayn fɔ se yu bɛlɛ ful-ɔp. Risach dɔn ivin pruv se strɔng tin de bitwin dis abit ɛn fɔ lɛf fɔ it bɔku bɔku it.
3. Pik di rayt kayn kabɔhaydrɛt
Nɔto ɔl di kabɔhaydrɛt dɛn na di sem. Wi nid fɔ pik di ‘gud’ kabɔhaydrɛt dɛn. Dɛn kɔl dɛn tin ya kɔmpleks kabɔhaydrɛt.Dɛn tin ya na di men tin we wi bɔdi de gi wi trɛnk. Bikɔs dɛn kin tek sɔm tɛm fɔ digest, yu blɔd shuga kin go ɔp, ɛn yu kin fil ful fɔ lɔng tɛm.
| Simpul Kabohaydrɛt fɔ Avɔyd | Komplex Kabohaydrɛt fɔ Pik |
|---|---|
| Wait bred, bɔn, kek, biskit | Brawn rays, malet, ɔts, bali |
| Drink we gɛt shuga, swit drink, frut drink (wit shuga) . | Vejitebul (karɔt, bins, kabij), grɛn |
| Wait shuga, ɔni | Grens lɛk chikip, pis, ɛn grɛn bins |
| Kottu, paratha, nuts (we dɛn mek wit bred flawa) | Swit pata, maniok (fɔ teist) . |
We yu de bay it na di stoa, nɔ fɔgɛt fɔ chɛk di lɛbl fɔ di bɔku bɔku kabɔhaydrɛt ɛn di shuga we dɛn ad . Sɔntɛnde ivin it dɛn we wi tink se "swit" kin gɛt mɔ shuga pas aw wi tink.
4. Fɛn we we go wok fɔ yu.
Sɔm pipul kin "kwit" tin dɛm lɛk bred ɛn swit "kol tɔki." Bɔt sɔm pipul dɛn kin si se we dɛn du dat, dɛn kin kɔntinyu fɔ tink bɔt dɛn it dɛn de. If na so i bi fɔ yu, wan fayn we fɔ stɔp fɔ it na fɔ ridyus di it we yu de it smɔl smɔl . Fɔ ɛgzampul, insted fɔ drink ti we gɛt shuga, drink ti we nɔ gɛt swit. Insted fo biskit, it som hummus wit karot. As yu de ridyus di it we yu de it smɔl smɔl, yu go notis se yu nɔ go want fɔ it swit.
5. Bi aktif (ɛksɛsayz) .
Ɛksesaiz, mɔ we yu de du ɛksɛsayz we yu de yuz aerobic , kin ɛp fɔ kɔntrol yu apɛtit. Plɛs, ɛksɛsayz na tin we kin mek pɔsin fil fayn. Ɔl dis go ɛp fɔ mek yu an nɔ rich di kuki plet.
6. Slip gud gud wan.
Yu bin gɛt gud slip na nɛt? If wi nɔ slip bɛtɛ, wi kin it mɔ kalori ɔl di de. We wi nɔ slip, dat kin afɛkt di ɔmon dɛn we de kɔntrol di we aw wi want fɔ it . Dis kin mek bak yu gɛt mɔ wet. So, tray fɔ gɛt gud nɛt slip fɔ 7-9 awa.
7. Drink plenti wata.
Bɔku tɛm, wi kin fil angri bikɔs wi rili nɔ gɛt wata . Di nɛks tɛm we yu fil fɔ it kabɔhaydrɛt, tray fɔ drink wan glas wata fɔs. Di tru tin we se wata nɔ gɛt kalori ɔ kabɔhaydrɛt na ɔda bɛnifit. If yu les fɔ drink klin wata, yu kin ad sɔm spak spak wata ɔ wan slais laym ɔ ɔrɛnj to yu glas wata fɔ mek i gɛt flawa.
8. Tek likl brek.
Yu de strɛs? Stret kin mek dɛn tin ya we wi kin want fɔ it kin kam we wi nɔ bin de ɛkspɛkt am. Tin dɛn lɛk yoga ɛn meditashɔn kin ɛp yu fɔ it wit maynd. Ɛnisay we yu de, tek 5 minit mental brɛk. Tek dip briz ɛn pul di briz smɔl smɔl. Ivin dis smɔl tin kin mek yu maynd kol ɛn kɔntrol di tin dɛn we yu nɔ want fɔ it.
Mɛsej we dɛn kin kɛr go na os
- Nɔto ɔltɛm we pɔsin kin want fɔ gɛt kabɔhaydrɛt kin bi bikɔs ɔf angri. Stret, bore, ɛn abit kin ɛp bak.
- Bifo yu it simpul kabohaydrɛt lɛk shuga ɛn bred flawa, pik kɔmpleks kabɔhaydrɛt lɛk brawn rays, vɛjitebul, frut, ɛn grens.
- If yu slip fayn, drink wata, ɛn du ɛksɛsayz ɛvride, dat go ɛp yu fɔ kɔntrol dɛn tin ya we yu want.
- If yu si se i nɔ izi fɔ kɔntrol dis abit, nɔ fred fɔ tɔk to yu famili dɔktɔ (dɔktɔ) . I go gi yu di advays we fit yu pas ɔl.
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