Kana waneta mushure mekushanda muhofisi, unobva wangofunga here kuti, 'Dai ndaive nebhisikiti rechokoreti...'? Kana kuti unonzwa sekunge haugone kurarama usina kapu yeayisikirimu mushure mekudya kwemanheru? 'Kuda macarbohydrate' uku kwakajairika kune vazhinji vedu. Asi usazvidya moyo, pane zvakawanda zvatinogona kuita kuti tizvidzore.
Sei tichida makabhohaidhiretsi akadai?
Kazhinji, zvishuwo izvi zvinouya kana tava kushushikana . Funga nezvazvo, kana ukadya makabhohaidhiretsi, kunyanya shuga, chingwa, hupfu, nezvimwewo, uropi hwedu hunoburitsa kemikari inonzi serotonin, inova 'hormone yemufaro'. Zvinhu zvatinoda, zvakaita sezvikafu zvinotapira, chingwa chichena, mabhanzi, nezvinwiwa zvine shuga, makabhohaidhiretsi akareruka. Muviri wedu unogaya izvi nekukurumidza.
Izvi zvinoita kuti unzwe kufara uye kugadzikana nekukurumidza. Asi dambudziko nderekuti, izvi zvinokonzera kuti huwandu hweshuga muropa rako hukwire uye hudzikire zvakare . Kana huwandu hweshuga uhwu hukadzikira, unonzwa kuneta uye kunonoka zvakare. Wobva washuva chimwe chinhu chine shuga zvakare. Zvakafanana nedenderedzwa.
Ndedzipi dzimwe nzira dzekudzora zvishuwo izvi zvemacarbohydrate?
Zvakanaka, saka ngationei zvatingaita kuti tisiye tsika iyi.
1. Shandisa pfungwa dzako pane chimwe chinhu.
Zvakaoma kufunga nezvekuda kudya kana pfungwa dzako dzakatarisa pane chimwe chinhu. Mune imwe ongororo, masayendisiti akawana kuti vanhu vaitamba mutambo wevhidhiyo wakaita seTetris kwemaminitsi mashoma vaive nekusada kudya, zvinodhaka, nezvimwe zvinhu zvishoma. Izvi zvinodaro nekuti uropi hwedu hune kugona kushoma kwekutarisa pamifananidzo yakawanda panguva imwe chete. Saka nguva inotevera paunonzwa kuda kudya keke, edza kuverenga bhuku, kufonera shamwari, kana kuita chimwe chinhu chaunofarira.
2. Kudya Nepfungwa Dzakanaka
Dzimwe nguva tinodya kwete nekuti tine nzara, asi nekuti taneta . Kana kuti pamwe tine tsika yekudya ice cream mushure mekudya kwemanheru. Mhinduro yakanakisisa yeizvi ndeye 'kudya zvine hanya'. Kureva, kufunga kuti sei uri kudya chikafu ichi, uchinakirwa zvishoma nezvishoma nekunaka kwechikafu, uye uchingotarisa panguva iyoyo chete.
Kana uchidya nenzira iyi, uropi hwako hunowana chiratidzo chekuti dumbu rako raguta. Tsvagiridzo yakatoratidza kuti pane hukama hwakasimba pakati petsika iyi nekuderedza uremu.
3. Sarudza mhando chaiyo yemacarbohydrate
Haasi ese makabhohaidhiretsi akafanana. Tinofanira kusarudza makabhohaidhiretsi 'akanaka'. Aya anonzi makabhohaidhiretsi akaomarara.Izvi ndizvo zvinopa simba mumuviri wedu. Nekuti zvinotora nguva kuti zvigayiwe, shuga muropa rako inokwira, uye unonzwa wakaguta kwenguva yakareba.
| Makabhohaidhiretsi Ari Nyore Ekudzivirira | Makabhohaidhiretsi Akaomarara Ekusarudza |
|---|---|
| Chingwa chichena, mabhanzi, makeke, mabhisikiti | Mupunga webrown, mapfunde, oats, bhari |
| Zvinwiwa zvine shuga, zvinwiwa zvinotapira, zvinwiwa zvemichero (neshuga) | Muriwo (karoti, bhinzi, kabichi), miriwo |
| Shuga chena, huchi | Zviyo zvakaita sechickpeas, peas, uye green beans |
| Kottu, paratha, manoodles (akagadzirwa neupfu hwechingwa) | Mbatatisi, mufarinya (kana uchida) |
Pakutenga chikafu muchitoro, musakanganwa kutarisa papepa rekuti munoona huwandu hwemakabhohaidhiretsi neshuga yakawedzerwa . Dzimwe nguva kunyange chikafu chatinofunga kuti "chinotapira" chinogona kuva neshuga yakawanda kupfuura yatinofunga.
4. Tsvaga nzira inoshanda kwauri.
Vamwe vanhu vanogona "kurega" zvinhu zvakaita sechingwa nemaswiti "cold turkey." Asi vamwe vanhu vanoona kuti pavanodaro, vanoramba vachifunga nezvezvikafu izvozvo. Kana zviri izvo kwauri, nzira yakanaka yekuderedza kudya ndeyekuderedza zvishoma nezvishoma kudya kwaunodya . Semuenzaniso, panzvimbo petii ine shuga, inwa tii isina shuga. Panzvimbo pebhisikiti, idya hummus nemakarotsi. Sezvaunoderedza kudya kwako zvishoma nezvishoma, uchaona kuti chishuwo chako chezvinotapira chichaderera.
5. Iva nechido (kurovedza muviri)
Kurovedza muviri, kunyanya kurovedza muviri kwe aerobic , kunogona kubatsira kudzora havi yako yekudya. Uye zvakare, kurovedza muviri chinhu chinosimudzira mafungiro ako. Zvese izvi zvinobatsira kudzivirira ruoko rwako kuti rusasvike pandiro yemakuki.
6. Rara zvakanaka.
Wakarara zvakanaka here? Kana tikasarara zvakakwana, tinowanzo dya macalorie akawanda mukati mezuva. Kusarara zvakanaka kunokanganisa mahormone anodzora chishuwo chedu chekudya . Izvi zvinogonawo kukonzera kuwedzera uremu. Saka, edza kurara zvakanaka kwemaawa manomwe kusvika mapfumbamwe.
7. Inwa mvura yakawanda.
Kazhinji, tinonzwa nzara nekuti tinenge tisisina mvura yakakwana mumuviri . Nguva inotevera paunonzwa kuda kudya makabhohaidhiretsi, edza kunwa girazi remvura kutanga. Chokwadi chekuti mvura haina macalorie kana makabhohaidhiretsi chinowedzera kunaka. Kana uine usimbe hwekunwa mvura isina kunhuhwirira, unogona kuwedzera mvura inopenya kana chidimbu cheraimu kana orenji mugirazi rako remvura kuti unakirwe.
8. Zorora zvishoma.
Uri kushushikana here? Kushushikana kunogona kukonzera kuti zvishuwo zvekudya izvi zviuye panguva yatisingatarisiri. Zvinhu zvakaita seyoga nekufungisisa zvinogona kukubatsira kudya zvine hungwaru. Chero kwaunenge uri, zorora mupfungwa kwemaminitsi mashanu. Fema zvakadzama woburitsa mweya zvishoma nezvishoma. Kunyangwe chinhu ichi chidiki chinogona kudzikamisa pfungwa dzako uye kudzora zvishuwo zvekudya zvisingadiwe.
Mharidzo Yekuenda Nayo Kumba
- Kuda makabhohaidhiretsi hakusi nguva dzose kunokonzerwa nenzara. Kushushikana, kufinhwa, uye tsika zvinogonawo kuita basa racho.
- Panzvimbo pemacarbohydrate akareruka akadai seshuga nefurawa yechingwa, sarudza macarbohydrate akaomarara akadai semupunga webrown, miriwo, michero, nezviyo.
- Kurara zvakakwana, kunwa mvura yakakwana, uye kurovedza muviri zuva nezuva zvinobatsira zvikuru mukudzora zvishuwo izvi.
- Kana zvichikuomera kudzora tsika iyi, usatya kutaura nachiremba wemhuri yako . Iye achakupa mazano akakodzera.
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