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.
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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