Zing lamah cake thlum tak i ei a, darkar hnih hnuah thil thlum tak i duh leh em? Chawhnu lam nena lo awm hahna leh mutthilhna tihbo nan chocolate bar i ei a, chutah chuan a kaihhnawih rilru hahna tihbo nan in tur tui tak i in em?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..?..? Chutiang chaw tui tak i ei hnua chaw thlum inang chiah ei tam duhna i neih pawhin nangmah chauh i ni lo. Mi tam tak chuan he thil tawn hi kan hmachhawn a ni.
Carbohydrates awlsam tak tak awmna, chu chu protein leh thau tel lo chaw thlum kan ei hian kan riltamna chu a bo nghal vat a, taksa chuan chakna a nei nghal vek a ni. Mahse, chutih rual chuan rang takin kan riltam leh a, thil thlum ei leh duhna kan nei leh thin. Chuti a nih chuan engtin nge he sugar craving, emaw Sugar Craving hi chatuan atan kan tihbo theih ang? Hemi chungchang hi vawiin hian han sawi ila.
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Engvangin nge sweets kan duh em em?
Sweets kan duh em em chhan hi chhan hrang hrang a awm.
Hei hi a takah chuan kan taksaah hian a pianphung anga lo thleng a ni thei. Doctor-te sawi angin, "Mihringin a pian tirh atanga a duh ber chu thlum hi a ni." Carbohydrates hian kan thluaka chemical pakhat serotonin , hlim leh hrisel taka min siamtu chu a siam chhuak a ni. Sugar hi carbohydrate chi khat a ni bawk. Mahse heng carbohydrates te hi whole grain, thei leh thlaiah te pawh a awm a, fiber leh nutrient tam tak a pai a ni. Kan taksa tana tha tak tak an ni.
Tin, thil thlum kan ei hian kan taksa hian chemical endorphins . Chûngte chuan rilru hahdam leh hahdam takin min siam a. Natural "high" ang mai a ni.
Heng zawng zawng bakah hian chaw thlum hi a tui tak zet a ni. Chuvangin kan hlim lai emaw, mahni tana thilpek atan emaw thil thlum tak kan ei hian tih danah a lo chang a, kan duh zual sauh sauh a ni. Heng zawng zawng ngaihtuah hian sugar kan duh hi thil mak a ni em?
Buaina chu a chang chuan sweet treat kan ei thin hi a ni lo. Buaina chu chaw thlum kan ei tam lutuk hi a ni.
Tunlaia kan ei thin processed food tam takah hian sugar a dah tel bawk. Chhangphut, yogurt, thei in tur leh sauce-ah te pawh sugar thup a awm bawk. American Heart Association chhinchhiah danin, hmeichhiate chuan ni khatah added sugars teaspoon 6 leh mipa teaspoon 9 chauh tihtlem a tha. Mahse mi tam tak chuan chu aia tam an ei thin.
Sugar cravings control dan tur tips awlsam tak tak
Duhthusam duhna thlum i neih thut chuan, chu chu i thunun theih dan tur thenkhat chu hetiang hi a ni. Hengte hi a practical hle.
| Tihdan | I tih tur chu a awlsam... |
|---|---|
| Tlemte ei la, i duhzawngte chu thunun rawh. | I chaw duh ber zinga tlemte ei la, biscuit te tak te emaw, chocolate chi khat emaw ei rawh. Hei hian ei loh zawng zawng aiin rilru lamah a ti hahdam zawk ang. Mahse calorie 150 limit chhungah awm tum ang che. |
| Thil hrisel tak nen ei rawh. | Chocolate i duh chuan banana chu chocolate sauce-ah dip la, ei rawh. A nih loh leh almond thenkhat chu chocolate chips thenkhat nen chawhpawlh la, ei rawh. Chutiang chuan i duhthusam chu a tihlawhtling ang a, i taksa chuan ei leh in tha tak a hmu ang. |
| Ding nghal rawh (Go Cold Turkey) . | Hetiang method hian mi thenkhat tan chuan hna a thawk a, mahse darkar 48-72 hmasa ber chu a harsa deuh. Ni engemaw zat hnuah chuan sugar duhna chu a tlahniam thei a ni. |
| Gum pakhat chu chew rawh. | Sugar ei loh vek duh chuan chew gum. Zirna hrang hrangah chuan chewing gum hian duhthusam a ti tlem tih hmuhchhuah a ni. |
| Thei pakhat ei rawh. | Thil thlum i duh chuan thei chi khat i bulah dah la. A thlum bakah fiber leh nutrients te pawh i hmu ang. Raisins leh date ang chi thil te pawh a tha hle. |
| Distract rawh | Sugar ei duhna i neih chuan tho la, chhuak rawh. Pawnah kal la, music ngaihthlak la, a nih loh leh i ṭhian pakhat chu ko rawh. Hei hian duhthusam a\angin i ngaihtuahna a tibuai ang. |
| Quality thlang rawh. | Thil thlum ei i duh tak tak a nih chuan thil tha, quality tha tak thlang rawh. Entirnan, chocolate bar lian tak ai chuan dark chocolate tha tak thlang la, nuam ti takin en rawh. |
| A hun takah chaw ei rawh. | Chaw ei inkar hun a san chuan sugar leh thau tamna ei tur kan duh duh hle. Chuvangin darkar 3-5 danah thil ei hian thisen sugar level a ti nghet thei a ni. Protein leh fiber tamna ei tur thlang rawh. |
A hun taka ei hian ei tam zawk a siam ang em?
No. I chaw ei ber chu a tlem zawkah i then thei. Entirnan, chawhmeh ei tur thenkhat (chhangphut slice ang chi) ei la, i yogurt dang zawng chu zing dar 10 vel khan ei la, chutiang bawka chawhmeh i then chuan nitin mutthilh leh hahna i veng thei a ni. Tin, i in tur chu ngaihtuah bawk ang che. Sweet drinks, coffee, leh fruit drinks te hian i taksaah sugar tam tak a belhchhah a ni. Chu ai chuan tui emaw, tui hring emaw in thiam zawk rawh.
Sugar duhna hneh theihna tur hun rei tak chhunga solution
A tha ber chu sugar cravings hi a lo thlen hmain tihtawp hi a ni. Chutiang ti thei tur tips dang thenkhat chu hetiang hi a ni.
1. Artificial Sweeteners ei loh tur: Hengte hian sugar cravings a ti tlem lo. Kan thau lutuk thunun kawngah pawh nghawng lian tham an nei lo.
2. Thilpek pe rawh: I sugar duhna hlawhtling taka i thunun hnuah thilpek tlemte pe rawh. Lehkhabu emaw, movie emaw, thil dang emaw pawh a ni thei. Mahse thilpek chu thil thlum tak a ni tur a ni lo. Hei hian hetiang ti zel turin chêttîrna ṭha tak a pe ang che.
3. Planful takin awm rawh: Kar khat chhung chu i sugar duh zawng kha chhinchhiah reng ang che. I ei leh in leh i duh ber hun ngaihtuah rawh. Vawi tam tak chu thil kan ei thin chu impulse-in, kan riltam laiin, ruahmanna kan neih loh vang a ni. Chuvangin i chaw ei tur chu ruahman lawk rawh.
4. Emotional support dawng rawh: Mi tam tak chuan an rilru hah, lungngaihna, emaw, thinrim emaw an neih chuan sweets lam an pan thin . Mahse ei leh in hian kan emotional problems a chingfel lo. I sugar duhna hian rilru lam thil a nei em tih ngaihtuah rawh. A ṭul chuan i ṭhian rintlak emaw, chhungte emaw biak la. A nih loh leh, he thu hi i doctor nen inbia a, professional advice lak a pawimawh.
5. Strategy hrang hrang hmang rawh: Sugar cravings control nan one-size-fits-all approach a awm lo. Kar khata hnathawk chu a dawt lehah chuan a thawk lo mai thei. A pawimawh ber chu enchhin tur hian strategy hrang hrang ngaihtuah reng a ni. I tana tha tur chu i zawng chhuak tur a ni.
A tawp berah chuan nangmah kha khauh suh. Hei hi tih dan phung a ni. Thil tih dan thlak danglam hian hun a duh a ni. A awlsam lo. Chuvangin zawi zawiin la la, dawhthei la, heng tips te hi zawm rawh. He indonaah hian i chak thei ang!
Take-Home Thuchah a ni
- Sugar cravings hi mi tam takin an tawn thin a ni a, taksaa chemical process (serotonin ang chi) nen a inzawm tlat a ni.
- Chaw ei chu skip vek ai chuan i duhzawng (e.g. dark chocolate) thil te tak te, quality tha tak ei la.
- Thil thlum i ei a nih chuan thei emaw, nut emaw ang chi thil hrisel tak nen pair la.
- Darkar 3-5 danah protein leh fiber tamna ei hian a tul lo taka sugar duhna a veng thei a ni.
- Stress emaw lungngaihna ang chi emotion avanga sugar ei duhna i neih leh neih loh hre reng ang che. A tul chuan damdawi lam thurawn la rawh.
- Artificial sweeteners hi hun rei tak chhunga tihdam theih a ni lo.
- Thiltih dan thlak danglam tur chuan hun a duh a, chuvangin nangmah leh nangmah leh nangmah i dawhthei ang.
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