Sweet leh chhang i duh em? Heng carbohydrate duhna hi i control ang u

Office-a i thawh zawh hnua i chau lai hian, ‘Shh, chocolate biscuit hi nei ila...’ tiin i ngaihtuah thut em? A nih loh leh zanriah ei khama ice cream no khat tel lo chuan i ti thei lo ang tih i inhria em? He ‘carb craving’ hi mi tam tak tan chuan a awm fo thin. Mahse, lungngai suh, a thunun theih nan thil tam tak kan tih theih a awm.

Engvangin nge hetiang carbohydrates hi kan duh em em?

Vawi tam tak chu, heng duhâmnate hi kan lungkham hunah a lo thleng ṭhîn . Ngaihtuah teh, carbohydrates, a bik takin sugar, chhang, chhangphut, etc. i ei hian kan thluak hian chemical serotonin an tih chu a tichhuak a, chu chu ‘happy hormone’ a ni. Kan duh ber thil, ei tur thlum, chhang var, bun, leh in tur thlum tak tak te hi carbohydrates awlsam tak a ni. Kan taksa hian hengte hi a digest rang hle.

Hei hian hlimna leh hahdamna a siam nghal vat thin. Mahse buaina chu, hei hian i thisen sugar level a ti sang a, chutah chuan a tlahniam leh thin . He sugar level a tlahniam hian i chau a, i rilru a hah leh bawk. Tichuan, sugary thil i duh leh ta a ni. Cycle ang mai a ni.

Heng carbohydrate duhna hi thunun theih dan thenkhat chu engte nge ni?

Okay, chuti a nih chuan he tih dan hi titawp turin eng nge kan tih theih ang tih i lo en ang u.

1. I thluak hi thil dang atan hmang rawh.

I rilru chu thil dang ngaihtuah a nih chuan ei leh in duhna ngaihtuah a harsa hle. Zirchianna pakhatah chuan scientist-te chuan Tetris ang video game minute tlemte khel thinte chuan ei leh in, ruihhlo leh thil dang duhna an nei tlem zawk tih an hmuchhuak a. Hei hi a chhan chu kan thluak hian vawi khata thlalak tam tak ngaihtuah theihna a neih tlem vang a ni. Chuvângin, a dawt leha cake ei duhna i neih hunah chuan lehkhabu chhiar emaw, ṭhian emaw biak emaw, i duhzâwng thil tih emaw tum ang che.

2. Ngaihtuahna nena ei leh in

A châng chuan kan rilṭâm vâng ni lovin, kan bo vângin kan ei ṭhîn . A nih loh leh zanriah ei khama ice cream ei thin kan nei ve mai thei bawk. Hei hi a chinfel dan tha ber chu ‘mindful eating’ hi a ni. Chu chu, engvangin nge he chaw hi i ei tih ngaihtuah a, zawi zawiin chaw thlum chu i ei a, chu hun lai chauh chu i ngaihtuah tihna a ni.

3. Carbohydrate chi dik tak thlang rawh

Carbohydrate zawng zawng hi a inang vek lo. Carbohydrates ‘tha’ kan thlan a ngai a ni. Chungte chu complex carbohydrates an ti a.Hengte hi kan taksa chakna petu ber an ni. A chhan chu an ei theih nan hun rei tak an hmang a, i thisen sugar level a sang chho a, rei tak chhung chu i khat tih i hria.

Store atanga ei tur i lei dawnin a label-ah carbohydrates leh added sugar a awm leh awm loh en theihnghilh suh ang che . A châng chuan chaw "thlum" nia kan ngaihte pawh hian kan ngaihtuah aia tam sugar a pai thei.

4. I tana tha tur method zawng rawh.

Mi thenkhat chuan chhang leh sweets "cold turkey" ang chi thil te chu an "quit" thei. Mahse mi ṭhenkhat chuan an tih chuan chu ei tûrte chu an ngaihtuah reng tih an hmu chhuak a ni. Chutiang chu i tân a nih chuan, tihtlem dân ṭha tak chu zawi zawiin i ei tûr tihtlem hi a ni . Entirnan, sugary tea ai chuan unsweetened tea in thin ang che. Biscuit ai chuan hummus tlem tal carrot nen ei la. Zawi zawiin i ei zat i tihtlem chuan sweets i duhna a tlahniam tih i hmu ang.

5. Active taka awm (exercise) .

Exercise, a bik takin aerobic exercise hian i ei duhna a control thei a ni. Plus, exercise hi natural mood booster a ni bawk. Heng zawng zawng hian i kut chu cookie plate a thlen loh nan a pui ang.

6. Mut tha rawh.

Zan mut nuam tak i nei em? Kan mut tawk loh chuan nilengin calorie tam zawk kan ei duh thin. Mut tlem hian kan ei duhna control tu hormone te a nghawng a . Hei hian taksa rihna a tipung thei bawk. Chuvangin, darkar 7-9 chhung mut that tum ang che.

7. Tui tam tak in tur a ni.

A tam zawkah chuan tui kan tlakchham tak tak avangin riltam kan ti thin . A dawt leha carbohydrates ei i duh hunah chuan tui glass khat in hmasa phawt ang che. Tui hian calorie leh carbohydrate a nei lo tih hi hlawkna dang a ni. Tui pangngai in i lazy a nih chuan i tui glass-ah hian tui eng emaw, lime emaw orange emaw slice emaw i dah thei a, a thlum theih nan.

8. Tlemte chawlh la.

I stress em? Stress hian kan beisei loh ber laiin heng ei duhna te hi a rawn lang chhuak thei a ni. Yoga leh meditation ang chi thilte hian rilru fim taka ei turin a pui thei che a ni. Khawi hmunah pawh awm la, minute 5 chhung rilru hahdam la. Thâwk la la, zawi zawiin thawk chhuak rawh. He thil tenawm tak pawh hian i rilru a ti thlamuang thei a, ei duh loh zawnga ei duhna a thunun thei bawk.