Guidea'idar Mataki na Mataki na 12 don Rushewa tare da Sugar

Wadatacce

• 1. Fara ranar ku da karfi
• 2. Yi bankwana da abin shan java (ba barista ba)
• 3. Shayar da hanya madaidaiciya
• 4. Kasance mai rikodin launin ruwan kasa mai (hankali)
• 5. Shirya a cikin furotin
• 6. Gudu daga motsa jiki mai sanya sukari
• 7. Guji sandwich na suga
• 8. Cin abinci akan mafi miya taliya
• 9. Bazar suga
• 10. Nishadi hanyar ka zuwa lafiya
• 11. Kiyaye shi mai ban sha'awa
• 12. Kar ka yarda motsin zuciyar ka ya fi karfin ka
• Tsire-tsire a matsayin Magani: Shayi na Ganye DIY don magance Shawarwar Sugar

Nasihun rayuwa na gaske daga shahararren masanin abinci, uwa, da kuma mai rijista mai cin abinci Keri Glassman.

Ka san aboki wanda ya ci icing ɗin duk kayan cincin? Shin wannan ba shi da kunya a kiran abincin dare mai sanyi? Da kyau, wancan ne ni. Idan kun kasance mai son sukari ko ma wani mai laushi lokaci-lokaci, ku sani cewa soyayya da sukari abu ne mai ɗaci.

Amma a matsayina na masaniyar abinci, na kuma fahimci illolin da shan kwayoyi ke haifarwa - karuwar kiba, ciwon sukari, da cututtukan zuciya, don kawai kaɗan.

Sugar ba shi da damuwa. Abubuwan da muka fi so na iya tunatar da mu abubuwan tunawa na musamman, kamar zuwa wurin Goggo da cin lemun lemon meringue kek. Sugar ma jaraba ce. Ga da yawa daga cikin mu, maganin sikari wani bangare ne na halayen mu na yau da kullun, kamar Kiss Hershey da ba shi da wata illa bayan cin abincin rana wanda ya kai ga goma.

Abin da ya sa ya fi wahala shi ne sukarin da ke labe a cikin abincinmu wanda ba mu ɗauka mai daɗi ko kaɗan ba. Daga kofi na safe da kopin yogurt, zuwa salatin da kuke cin abincin rana, da sandar makamashi da kuke kamawa kafin buga wasan motsa jiki, wannan lafiya abincin ku shine ainihin jam cushe tare da sukari. Yawa da yawa sukari.

Amma kada ka ji tsoro: Na rufe ka. Anan akwai shawarwari 12 don taimaka maka rabu da - kuma ta hanyar rabuwa, Ina nufin saki har abada - wannan mai dadi, sneaky sugar.

1. Fara ranar ku da karfi

Akwai kyakkyawar dama cewa granola ɗin da kuke ƙarawa a cikin yogurt ɗinku, ko kuma '' kyakykyawar-gare ku '' babban hatsin fiber da kuke tilasta wa kanku ku ci, yana da cikakkun adadin sukari - kamar yadda yawancin su ke aiki. Hakanan kuna iya cin abincin karin kumallo maimakon. Tabbatar da bincika abubuwan haɗi kamar babban fructose masarar syrup, sypoe mai kanwa, syrup shinkafar ruwan kasa, ko carob syrup. Yawancin waɗannan sunaye ne kawai na yaudara don sukari.

Dabarata ta gujewa sukari gaba daya a karin kumallo ita ce zabi ga babu-sukari, abincin safe da ke cike da furotin. Wannan na iya zama wani yanki na wainar Ezekiel (hatsin da aka toka) wanda aka toka shi da farfadowar avocado da kuma ɗanyan kwai da aka bushe, ko kuma kwano na ɗanyen oatmeal tare da babban cokali na yankakken goro da kuma ɗanɗano kirfa. Furotin a cikin ɗayan waɗannan zaɓuɓɓukan zai taimaka maka gamsar da kai da rage yawan sha'awar sukari a gaba da rana.

2. Yi bankwana da abin shan java (ba barista ba)

Wancan safiyar vanilla latte? Zai iya kashe maka kuɗi har zuwa gram 30 na sukari, ko kuma gram 5 a kowace famfo. Labari mai dadi shine ba lallai bane ku daina maganin kafeyin. Kawai tsallake syrups, mai shayi mai daskarewa, kuma ba shakka, ƙarin fakiti na sukari. Madadin haka, je ga kofi ko shayi tare da madara, ko wani madadin da ba a ɗanɗana shi ba, sai a yayyafa ruwan goro na goro ko kirfa a kai don taimakawa daidaita ƙwanjin jini.

Idan kai mai sukari ne ko kayan ƙanshi na wucin gadi, yana da kyau a ɗauke shi a hankali. Yanke abincin suga a rabi na sati daya, sannan ka sake yankewa mako mai zuwa, saika ci gaba da hakan har sai ka manta gaba dayan aikinka na latte.

3. Shayar da hanya madaidaiciya

Dora kanka a baya don samun waɗancan ganyen ta hanyar juices? Kyakkyawan aiki. Da kyau, irin. Koren ruwan sha da kake kwasowa daga ruwan Jamba ana iya loda masa 'ya'yan itace da sukari fiye da ainihin ganye! Karanta waɗannan alamun a hankali. Idan kana sane ka cinye fruita thean don amfanin fruita fruitan ita kanta, ka sani cewa ofa fruitan itace guda ɗaya na iya samun sukari. Don haka, idan wannan lafiyayyen safiyar yana da wholean wholea wholean fruitsa fruitsan itace da aka gauraye wuri ɗaya, kun riga kun wuce abin da aka ba ku shawarar yau.

Ina ba da shawarar a ɗauki kwalbar ruwa mai nauyin oza 32. Cika shi sau biyu a kowace rana kuma kun buga duka, idan ba ƙari ko kusa ba, hydration ɗinku yana buƙata. Idan tsaftataccen ruwa ba ya burge ka, yi wa kanku ruwan wanka ta ƙara sabbin mint da lemon tsami. Idan kuna fuskantar mawuyacin lokaci don yaƙi da dabi'ar soda, je don kumfa, kawai ku sanya su sinadarai da calorie kyauta. Hakanan zaka iya gwada ƙara daskararre ko sabo mai 'ya'yan itace a soda mai kwalliya don madadin wartsakewa.

4. Kasance mai rikodin launin ruwan kasa mai (hankali)

Kafin ka kai ga suturar mara kitso don zuba akan salatin abincinka, sake tunani. Salatin "lafiyayyen" na iya zama duka bam ɗin sukari. Lokacin da masana'antun ke yin samfuran mai mai mai yawa, sukan maye gurbin sukari da mai. Kuma tsammani menene? Kitsen ya fi kyau a gare ku. Yana taimaka muku shan abubuwan ƙoshin lafiya a cikin salatin, kuma zai sa ku ji daɗi sosai.

Maimakon neman suturar da aka siya, sai ayi naka: Haɗa ½ kofi na man zaitun budurwa, virgin ruwan lemon tsami, gishirin karamin ½, da kuma ¼ karamin barkono barkono barkatai a dunkule. Wannan yana yin hidimomi shida, kuma zaka iya adana abin da baka amfani dashi a cikin firinji. Ba wai kawai za ku adana adadin kuzari da sukari ba, amma kuna iya adana wasu kuɗi ta hanyar yin naku ma.

5. Shirya a cikin furotin

Abincin abincin da aka cike da furotin mara nauyi da kayan marmari zai ba ku gamsuwa tsawon lokaci, wanda hakan zai ba ku damar yuwuwar nutsuwa da farko cikin wainar ranar haihuwar da ake wucewa da shi a ofis. Wannan Tsabtaccen Cincin Kajin Apple na Saladin ta The Gracious Pantry shine zabin abincin rana na mako mai sauki. Protein yana baka gamsuwa ta hanyar rage ghrelin, wannan kwayar cutar mai cike da yunwa wacce ke baka karyar cewa zaka iya bata idan baka hanzarta zuwa dan alewa ba. Gaskiyar sanyi game da hana cin abinci? Lokacin da baku ciyar da kanku yadda ya kamata ba tare da isasshen adadin adadin kuzari, abu na farko da kuke buƙata shine sukari. Tafi adadi.

Abincina na abinci mai gina jiki shine:

• gaurayayyen goro, kamar su pecans, cashews, walnuts, da almond
• Yogurt na Girkanci wanda aka withaura da tsaba iri iri
• sabo biyu na sabo turkey

6. Gudu daga motsa jiki mai sanya sukari

Sauke man fetur na motsa jiki yana da amfani ga burin ku. Amma zabar yogurt mai sukari, sandar kunshin makamashi, ko santsi mai kera inji na iya kara wa layinku fiye da yadda kuke aiki. Bugu da ƙari, karanta waɗannan alamun a hankali kuma zaɓi daidai.

7. Guji sandwich na suga

Matsakaicin yanki na burodi na hatsi da yawa yana da kusan sukari, kuma yin cikakken sandwich da sauri ya ninka wannan adadin. Wannan tushen asirin sukari bazaiyi kama da yawa ba, amma zaka iya guje masa gaba ɗaya ta hanyar karanta abubuwan da ke ciki.

Ana yawan sanya syrup na masarar fructose a cikin kayayyakin burodi don karin dandano. Yi bincikenku kuma zaɓi alama mai ɗauke da gram 0 na sukari - ba za ku rasa shi ba, na yi alkawari. Gurasar Ezekiel koyaushe ita ce mai nasara a cikin littafina saboda ba ta ƙunshi ƙarin sukari ba.

8. Cin abinci akan mafi miya taliya

Ka yi tunani kaɗan game da taliyar da kanta, kuma ƙari game da abin da kake sakawa. Kofin sauce kofi na tumatir na gargajiya zai iya ɗaukar yawan sukari. Tabbatar siyan kantin sayar da taliya mai kanti wanda bashi da sikari a cikin jerin kayan.

Ko kuma, don zaɓin mafi ƙarancin lafiya, yi sauƙi mai sauƙi sabo maimakon! Haɗa basil kofi 2, tafarnuwa ɗan albasa guda 1, ɗan bishiyar tablespoons 2, gishiri, da barkono a cikin injin sarrafa abinci tare da ½ kofi na man zaitun don cikakken ɗanɗano, ingantaccen miya.

9. Bazar suga

Lokacin dusa, sarƙa, ko marinating, yi la'akari da zaɓin ka a hankali. Ana ɗora kayan miya da ketchup da sukari. Kawai kawai tablespoons na barbecue sauce na iya samun fiye da - kuma babu wanda ke cin sandwich ɗin alade da aka ja da cokali biyu kawai!

Ganye da kayan yaji suna ƙara dandano kuma suna alfahari da fa'idodi da yawa ga lafiyar jiki, kamar ƙwayoyin cuta da na antioxidant. Bugu da ƙari, ba su da kusan babu adadin kuzari, kuma, ba shakka, babu sukari. Ara kayan wasanku tare da cayenne, tafarnuwa, oregano, rosemary, ko turmeric. Kuma bincika wannan girke-girke na Sauƙin Gurasar mara Gluten ta girke-girke na girke girke.

10. Nishadi hanyar ka zuwa lafiya

Wasu kayan ciye-ciye kamar su man gyada da fatattaka ko cakuda hanya na iya zama zaɓuɓɓuka-na-kan hanya. Ko, suna iya zama bamabamai na sukari. Mai kama da salatin salad mai ƙananan mai, man gyada mai ƙarancin mai na iya ƙunsar ƙara sukari don yalwata kitse mai ƙanshi da aka fitar. Ci gaba da karanta waɗancan fakitin a hankali kuma ku yi iya ƙoƙarinku don jin daɗin dandano da ɗanɗano na abinci ba tare da ƙarin sukari ba.

Ga wasu daga abubuwan ciye-ciyen sukari na fi so:

• yankakken apple + cokali 2 man shanu na almond + dash na kirfa
• Zaitun 6 + sandunan jan barkono
• Cashews 10 + 6 oz. Yogurt Girkanci + digon vanilla
• 2 cokali na guacamole + na daban
• 1 kofin gauraye berries + 1 tablespoon shredded kwakwa

11. Kiyaye shi mai ban sha'awa

Abincin da ke cike da abinci iri ɗaya kowace rana kusan ana ba shi tabbaci don barin ku mara gamsuwa da sha'awar gyaran sukari. Guji OD'ing akan masarar alewa ta ɗora nau'ikan abinci da abin sha a cikin abincinku.

Sayi producean kayan inabi'a da amfani sosai. Ina son egaure a ƙarshen bazara da farkon watannin faɗuwa don ƙwarewarta da abubuwan gina jiki.Na jefa shi a kan gasa, in gasa shi, ko kuma in yi amfani da shi don yin baba ganoush in sa shi a kan komai, daga masu nikakken hatsi har zuwa latas don salatin mai daɗi da daɗi. Idan kuna jin ɗan buɗaɗɗen ɗanɗano, gwada wannan Pizza mai ƙananan Carb Eggplant Pizza ta Likitan Abincin.

12. Kar ka yarda motsin zuciyar ka ya fi karfin ka

Hormones, motsin zuciyarmu, da tunani zasu iya haifar da amsa kamar Pavlovian ga abinci mai sanyaya mai ɗaci - wata ma'ana wacce ke haifar mana da sha'awa. Wannan shine dalilin da yasa koda ƙanshin kek na yin burodi na iya haifar da sha'awar sukari ta shiga. Amince da waɗannan lokutan don abin da suka kasance idan sun faru, kuma ci gaba. A gefen juyawa, yana da kyau a sha daga lokaci zuwa lokaci. Kawai kar ƙyashi da sha’awa su mallake ka.

An san ni da shiga cikin ofishin rike da cakulan cakulan ko kuma shinkafar Rice Krispy kuma in ce, “Nunin A: Wannan abokaina suna cin abinci mai motsin rai. Amma, ina sane kuma zan ji daɗi kuma in yarda da shi kuma har yanzu ina da gasasshen kifin da asparagus ɗin don abincin dare. ” Gaskiya labarin. Yana faruwa.

A can kuna da shi: 12 mai sauƙi, kodayake ba lallai ba ne mai sauƙi a yi, matakai don taimaka muku rabu da sukari. Rashin nasarar sukari ya kamata ya zama mai da hankali kan daidaituwa da kuma yin tunani game da ainihin abin da kuke so. Ba zan iya yin alkawarin aikin zai zama mai sauƙi ba. Amma zan iya yin alƙawarin cewa ta bin waɗannan matakan, zaku iya rage yawan sukari da yawa a cikin abincinku. Kuma, tare da wannan, mai yuwuwa ku ƙara ƙarfin ku, inganta ƙwanƙolin fatar ku, rage kumburi, yin bacci da kyau, yin tunani da kyau, kuma wataƙila inganta tsarin garkuwar ku ma.

Dubi dalilin da yasa lokaci yayi da # BreakUpWithSugar

Tsire-tsire a matsayin Magani: Shayi na Ganye DIY don magance Shawarwar Sugar