Chowopsa, sichoncho? Zikuwoneka kwa ife kuti donut wokhala ndi icing yoyera ya chokoleti ndi mphotho ya sabata logwiridwa bwino, kapena china chake chomwe chingakuthandizeni kuti mukhale osangalala pakadali pano… Ndipo, zachidziwikire, donut iyi ichita "ntchito" yake yosasangalatsa kwenikweni. ndi zomwe ambiri amaganiza anthu. Osachepera, mpaka atayamba kukangana mawu akuti "Kodi mungachepetse bwanji / kuthana ndi zilakolako za maswiti ndi zakudya zowuma?"
Chowonadi chovuta cha nkhaniyi yokoma ndichakuti anthu akudzipha pang'onopang'ono podyetsa shuga osazindikira. Munthu amene amakonda kudya pang'ono pang'ono ngati mkate waung'ono, ndipo akadya kwambiri mashegi ogulidwa a shuga (kapena chokoleti phala) limodzi ndi chitini cha koloko, pakufulumira kwa gastronomic, samazindikira zomwe amadya tsiku ndi tsiku zimaperekedwa osachepera 500 kcal. Kumbukirani kuti ngati izi zikupitilira, muyenera kulimbana ndi funso la momwe mungathetsere kulakalaka maswiti. Kuti mumve zambiri zamankhwala ogwiritsira ntchito shuga, onani kanema wa CreditSuisse.
Malinga ndi m'modzi mwa omwe ndimawakonda (osati kokha) akatswiri azakudya, Dr.Hyman, kuzolowera maswiti ndi zakudya zowuma ndimavuto azakudya monga momwe zimawonekera koyamba. Ndi matenda achilengedwe. Amayang'aniridwa ndi mahomoni ndi ma neurotransmitters, omwe amayambitsidwa ndi shuga wodziwika ndi chakudya. Zotsatira zake ndikumwa shuga kosalamulirika, kudya mopitirira muyeso, komanso mavuto ambiri azaumoyo. N'zosadabwitsa kuti kuthana ndi zilakolako za maswiti ndi zakudya zowuma si ntchito yophweka. Komabe, ndiwotheka.
Tsoka ilo, lero, ma cookie, ma muffin, ma sodas ofewa, ndi msuzi wamalonda ndi gawo la zakudya zamasiku onse za anthu ambiri. Pakafukufuku wina, ofufuza ochokera ku Harvard adapeza njira yosangalatsa: Zikuwoneka kuti mkaka wa shuga wambiri umangowonjezera kwambiri shuga wamagazi ndi insulin, zomwe zimapangitsa chidwi cha shuga, komanso zimayambitsa kusintha kwaubongo: shuga wakumwa amatembenuka m'malo omwe ali ndi vuto losokoneza bongo.
Kuti muchotse zolakalaka za shuga ndikuchepetsa chizolowezi chomwa mavitamini chomwe chimawononga thanzi lathu, muyenera kudzikonzekeretsa ndi dongosolo loyera la shuga lomwe lingangotenga masiku 10 ndi njira 10 kuti muchite bwino. moyo watsopano, womwe, mosakayikira, posachedwa udzakusangalatsani ndi zotsatira zowoneka bwino.
1. Pangani chisankho chofuna kuchotsa poizoni
Inde Inde ndendende. Osangoti - "Ndiyenera kudya ma muffin ochepa ochokera kumalo ogulitsa pafupi", koma "Ndikhala ndi thanzi labwino, nditha kumenya nkhondo mofanana ndi kulakalaka maswiti!"
2. Mwadzidzidzi kusiya maswiti
Palibe njira imodzi yokha yothanirana ndi chizolowezi chenicheni cha thupi kupatula kukanidwa kotheratu. Pewani maswiti, mitundu yonse ya shuga, zinthu zonse za ufa, ndi zotsekemera zonse zopangira - zimangowonjezera zilakolako ndikuchepetsa kagayidwe kake, zomwe zimabweretsa kudzikundikira kwa mafuta. Komanso, dulani chilichonse chomwe chili ndi mafuta a trans, kapena mafuta a hydrogenated, ndi monosodium glutamate. Kuti muchite izi, muyenera kupewa zakudya zilizonse zosinthidwa kwa masiku 10. Ndipo kuti muchotseretu poizoni - siyani mitundu yonse ya chimanga kwa masiku 10. Khulupirirani ine, "nsembe" iyi idzathetsa zilakolako za maswiti.
3. Musamamwe ma calories
Mtundu uliwonse wa madzi osungunuka shuga ndi woipa kuposa zakudya zolimba ndi shuga kapena ufa. Tangoganizirani zakumwa zotsekemera zonse zimanyamula shuga molunjika pachiwindi. Komabe, simumva kukhuta, chifukwa masana mumadya mopitilira muyeso, ndipo mumafuna shuga ndi chakudya chambiri. Zakumwa zotsekemera (zomwe zimaphatikizapo soda, timadziti (kupatula madzi obiriwira obiriwira), zakumwa zamasewera, tiyi wotsekemera kapena khofi) ndiye gwero lalikulu kwambiri la magawo azakudya zaku Western. Hafu ya lita imodzi ya koloko ili ndi masupuni 15 a shuga! Chikho chimodzi cha soda tsiku lililonse chimawonjezera chiopsezo cha mwana kunenepa kwambiri ndi 60% ndipo chiopsezo cha mayi cha matenda achiwiri achiwiri ndi 80%. Khalani kutali ndi zakumwa izi ndipo zidzakhala zosavuta kuthana ndi zokhumba za maswiti.
4. Phatikizani mapuloteni ambiri m'zakudya zanu
Kudya chakudya chama protein pa chakudya chilichonse, makamaka pa chakudya cham'mawa, ndiye chinsinsi cha shuga wamagazi ndi insulini komanso kuchepetsa zilakolako za shuga. Idyani mtedza, mbewu, mazira, nsomba. Ngati simunasiye mankhwala nyama, ndiye kusankha khalidwe nkhuku kapena nyama nyama kudyetsedwa zomera chakudya ndi kuleredwa popanda kugwiritsa ntchito mankhwala ndi mahomoni.
5. Idyani chakudya choyenera mokwanira
Mitengo yopanda malire yokhayo imaloledwa, monga masamba, kabichi (kolifulawa, masamba, broccoli, masamba a Brussels, ndi zina zambiri), katsitsumzukwa, nyemba zobiriwira, anyezi, zukini, tomato, katsabola, biringanya, nkhaka, kaloti, tsabola, ndi zina zambiri. Pofuna kuchepetsa kulakalaka maswiti ndi zakudya zowuma, mbatata, mbatata, maungu ndi beets ziyenera kuchotsedwa - komanso masiku 10 okha.
6. Limbani shuga ndi mafuta
Chifukwa cha kunenepa kwambiri si mafuta, koma shuga. Mafuta amachititsa kuti thupi likhale losangalala komanso lofunikira kuti muzisamalira maselo anu. Ndipo zimathandiza kuchepetsa shuga m'magazi. Phatikizanipo mafuta athanzi pamodzi ndi mapuloteni pachakudya chilichonse ndi chotupitsa, kuphatikiza mtedza ndi njere (zomwe zilinso ndi zomanga thupi), maolivi, mafuta a kokonati, mapeyala, ndi zakudya zokhala ndi omega-3 fatty acids.
7. Khalani okonzeka pakagwa mwadzidzidzi
Muyenera kuyang'anira zochitika zomwe shuga lanu lamagazi limatsika mukakhala pamalo omwe sangadye mopatsa thanzi, monga eyapoti, ofesi, kapena malo osungira ana (monga ndidazindikira sabata ino). Onetsetsani kuti mukukonzekera chakudya chanu masiku 10 a detox pasanapite nthawi komanso muzisunga zakudya zopatsa thanzi monga maamondi, walnuts, nthanga za dzungu, zipatso, ndi ndiwo zamasamba kukuthandizani kuti muzitha kutsatira njala zanu.
8. Pumirani kuti mutuluke m'malo opanikizika.
Mukapanikizika, mahomoni anu amapenga kwenikweni. Kuchuluka kwa Cortisol kumadzetsa njala, m'mimba komanso m malo ogulitsa mafuta, ndipo kumatha kubweretsa mtundu wachiwiri wa shuga.
Kafukufuku wakunja akuwonetsa kuti kupuma mwakuya kumatsegula mitsempha yapadera yotchedwa vagus nerve. Zimasintha njira zamagetsi, zomwe zimasokoneza kapangidwe ka malo ogulitsa mafuta ndikupangitsa kuti mafuta awotchedwe. Zomwe muyenera kuchita kuti mutsegule vagus mitsempha ndi mphindi zochepa za kupuma mwakuya, ndipo pranayama iyi idzakhala yothandiza kukulitsa luso la kusinkhasinkha.
9. Siyani njira yotupa
Ngati ntchito yolimbana ndi kulakalaka maswiti ndi zakudya zowuma ndichinthu chofananira ndi njira yotsimikizira malingaliro a Fermat kwa inu, samalani zomwe zikuchitika mkati mwa thupi lanu.
Kafukufuku akuwonetsa kuti kutupa kumatha kukhala kuyambitsa kusamvana kwa shuga m'magazi, matenda ashuga, komanso matenda amtundu wachiwiri. Gwero lofala kwambiri la kutupa (kupatula shuga, ufa, ndi mafuta opatsirana) ndi kusalolera kwa anthu komwe kumakhalako pazakudya zina.
Zomwe zimayambitsa matenda ndi gluten (gluten) ndi mkaka. Pewani gilateni ndi mkaka kwa masiku khumi. Sizingakhale zophweka kuchita izi, koma patatha masiku awiri kapena atatu popanda iwo, mudzamva kuwonjezereka kwa mphamvu, kuchotsani kulemera ndikuwona kuti zizindikiro zambiri zopanda thanzi zimatha, monga momwe zimakhalira zosavuta kupondereza zilakolako. maswiti.
10. Gona mokwanira
Kusowa tulo kumayambitsa kulakalaka shuga ndi chakudya, chifukwa kusowa kopumira komwe kumakhudza mahomoni amanjala. Zachidziwikire osati mwanjira yabwino.
Kuti azindikire ndikuphunzira ubale womwe ulipo pakati pa kugona ndi kulakalaka maswiti ndi zakudya zokhuta, asayansi adachita kafukufuku wokhudza ophunzira omwe amangogona maola 8 okha m'malo mochita maola 6 patsiku. Kuyesaku kunawonetsa kuti achichepere otere ali ndi kuchuluka kwamahomoni amanjala, kutsika kwa mahomoni omwe amaletsa kudya, komanso kulakalaka shuga ndi chakudya chosavuta. Momwemo, osati kungochita chabe, komanso kuti muphunzire momwe mungachepetsere kulakalaka maswiti ndi zakudya zowuma, simukufuna kutero.
Chotenga ndichosavuta: ngati simugona mokwanira, mulibe mphamvu zokwanira. Ngati mulibe mphamvu zokwanira kuti mudzaze gawoli, mukudya shuga wosavuta kwambiri.
Chodabwitsa ndichakuti, kugona ndi njira yabwino kwambiri yolimbana ndi kudya mopitirira muyeso. Mothandizidwa ndi tulo, simungothetseko kanthawi kochepa chidwi chanu chodyera muffin yosangalatsa ya custard, komanso kupha kulakalaka maswiti ndi chakudya - motero kulemera mopitilira muyeso.
Yesetsani kutsatira malangizowa kwa masiku 10 OKHA ndipo mudzakhala okondwa ndi zotsatirazi.
Nagyon jo