Sabbin Hacks masu cin abinci 7 waɗanda ba ku taɓa ji ba a baya (Wannan a zahiri yana aiki!)

Wadatacce

• Share aikace-aikacen ƙididdigar kalori
• Sake dawo da ayyukanku na HIIT
• Yi jima'i da safe a karshen mako
• Kashe kiɗan lokacin da kake ci
• Saurari wasan ban dariya yayin tafiyar ku
• Duba kabarin likitan ku
• Sake saita agogon ci
• Bita don

Hanyar kusanci yana canzawa sosai, kuma la'akari da cewa yana sa faduwar fam ya fi dacewa da dorewa fiye da hanyoyin gumi da yunwa na baya, wannan labari ne mai kayatarwa. David Ludwig, MD, Ph.D., farfesa a fannin abinci mai gina jiki a Harvard kuma marubucin Ko da yaushe yana jin yunwa? "Idan bai yi muku aiki ba, ku sani cewa ba ku kadai kuke gwagwarmaya ba." A gaskiya ma, yayin da masu bincike ke koyo game da asarar nauyi, yawancin sun fahimci cewa wasu gaskiyar da ake zaton ba koyaushe suke kasancewa a rayuwa ta ainihi ba. (Kamar Waɗannan Ƙaryar Abinci Mai cutarwa Wataƙila Ku Yi Imani.)

Don haka menene ke isarwa? Za ku yi farin cikin jin cewa sauƙaƙan canjin al'ada sune waɗanda ke da tasiri mai zurfi, na dogon lokaci. Waɗannan su ne masu wayo, sabbin dabaru waɗanda a zahiri suna biya.

Share aikace-aikacen ƙididdigar kalori

Jikin ku yana mayar da martani ga kalori daban -daban dangane da abincin da suka fito. Don haka a maimakon yin lissafi da yanke kalori, a mai da hankali kan cin abincin da ya dace, in ji Dokta Ludwig. Yin amfani da carbs da aka sarrafa yana sa matakin insulin ku ya ƙaru, wanda ke haifar da ƙwayoyin kitse don adana adadin kuzari. Protein, a gefe guda, yana haifar da hormone wanda ke fitar da adadin kuzari daga ajiya, "in ji shi. Ko da mafi muni, carb nauyi abinci rage jinkirin metabolism. Lokacin da Dr. Ludwig ya kalli yawan adadin kuzari da mutane suka ƙona a hutawa akan abinci daban -daban, ya gano cewa wadanda suka yanke Carbon suna kona karin adadin kuzari 325 a rana idan aka kwatanta da wadanda ke yanke kitse-ba tare da karin motsa jiki ba.Samun furotin da yawa da kuma musanya carbohydrates da aka sarrafa don abinci mai yawan mai mai lafiya da kuma carbohydrates na halitta kamar 'ya'yan itatuwa, veggies, da wake da kuma fam ɗin zai ragu cikin sauƙi, ba a buƙatar lissafi mai ƙima.

Sake dawo da ayyukanku na HIIT

Idan kuna tsere, Spinning, da zuwa azuzuwan HIIT kamar mahaukaci amma har yanzu ba ku rasa nauyi ba, kuna iya wuce gona da iri. "Tsarin wuce gona da iri yana haifar da yawan samar da cortisol, hormone na damuwa da ke sa ku sha'awar sukari da adana mai," in ji Stephanie Middleberg, R.D.N., wanda ya kafa Middleberg Nutrition a birnin New York. Kada ku daina motsa jiki; kawai iyakance zaman ku mai ƙarfi zuwa kwana uku a mako max (yawan don samun duk fa'idodin kiwon lafiya) kuma kuyi aiki da matsakaici (ɗaga nauyi, jog, ɗaukar aji yoga) kwana biyu a mako, ta ba da shawara.

Yi jima'i da safe a karshen mako

Babban matakan oxytocin ("hormone soyayya" wanda aka saki lokacin da kuke kusanci da wani) na iya taimaka muku rage cin abinci, a cewar binciken da aka buga a mujallar Kiba. Tun da muna cinye adadin kuzari fiye da 400 a ranakun Asabar da Lahadi fiye da na ranakun mako, yin aiki tsakanin zanen gado na iya taimakawa rage lalacewar abinci. "Bugu da ƙari, jima'i na iya sa ku ji daɗi game da jikin ku, wanda ke taimaka muku yin mafi kyawun abinci da zaɓin motsa jiki," in ji Haylie Pomroy, marubucin littafin. Saurin Metabolism Abinci Rx. (Jima'i da safe na iya taimaka muku rage damuwa.)

Kashe kiɗan lokacin da kake ci

Mutane sun ci karin pretzels lokacin da suke sauraron sautin da ya nutsar da hayaniyar abin ci, binciken da aka gudanar a Jami'ar Brigham Young da Jami'ar Jihar Colorado. Alli shi har zuwa hankali: Lokacin da kuka fi sanin abin da kuke ci (kamar lokacin da kuka ji kuna tauna), za ku iya daina cin abinci da wuri, in ji marubucin binciken Ryan Elder, Ph.D. Idan ba ka cin abinci mai raɗaɗi, ko kuma ka gwammace ka yi hira da abokan cin abinci fiye da sauraron kowane cizo, lura da sauran cikakkun bayanai game da abincinka, in ji Dawn Jackson Blatner, R.D.N., a Siffa memba na kwamitin shawara da marubucin Abinci Mai Sauƙi. "Dubi abincin da ke kan cokali mai yatsa kafin saka shi a bakinka, godiya ga yadda yake wari, kuma ku ji dadin dandano," in ji ta.

Saurari wasan ban dariya yayin tafiyar ku

Sa'o'in da kuke kashewa zuwa kuma daga aiki galibi sune mafi yawan ɓangarorin ranar ku, waɗanda ba su da kyau ga layin ku. Amy Gorin, R.D.N, maigidan Amy Gorin Nutrition a Jersey City, New Jersey ya ce "Damuwa na sa glandon adrenal ɗinku ya saki cortisol, wanda zai iya sa ku son sukari kuma zai iya haifar da kiba." A zahiri, bincike ya danganta doguwar tafiya tare da BMI mafi girma. Wataƙila ba za ku iya samun sabon aiki kusa da gida ba, amma kuna iya sauƙaƙa matakin damuwa da ban dariya. Gorin ya ce "Ko da an yi dariya an nuna rage cortisol," in ji Gorin. Kuma idan kun rage damuwa lokacin da kuka fara aiki, zai fi sauƙi a ce ba donuts ɗin ofis.

Duba kabarin likitan ku

"Kashi goma na kiba yana faruwa ne ta hanyar magani," in ji Louis J. Aronne, MD, marubucin Canza Abincin Halittar Halittarku da kuma darektan Cibiyar Kula da Nauyi Mai Girma a Weill Cornell Medicine da NewYork-Presbyterian Hospital. Amma masu laifin ba koyaushe ne suka fi fitowa fili ba, kamar hana haihuwa da kuma maganin hana haihuwa. A gaskiya, maganin antihistamines matsala ce ta kowa, in ji Dr.Aronne. "Mutane suna shan wadannan magungunan ne don rage rashin lafiyan jiki da kuma barci mafi kyau, amma mun gano cewa za su iya kara yawan sha'awa da kuma haifar da nauyin nauyi," in ji shi. Wancan shine saboda histamines, waɗanda ƙwayoyin ku ke saki don mayar da martani ga ƙwayoyin cuta, su ne masu aikawa da ƙwayoyin cuta waɗanda ke taimakawa daidaita hanyoyin da ke cikin kwakwalwar ku waɗanda ke da alaƙa da ci da narkewar abinci; popping antihistamines ya soke wannan tasirin. Duba likitan fata idan kuna shan waɗannan magunguna akai -akai, Dr. Aronne ya ba da shawara. Kuma idan kun yi amfani da maganin antihistamines don taimaka muku barci da dare, tambayi likitan ku game da maganin barci na halitta kamar melatonin.

Sake saita agogon ci

Tabbatar da fara ranar ku tare da karin kumallo yana da wayo don wasu dalilai. Kyakkyawan abincin safe yana taimakawa saita sautin don zaɓin abinci mai kyau a cikin yini, kuma bincike ya nuna cewa masu cin abincin karin kumallo suna daɗa motsawa kuma suna cin ƙasa. Bugu da ƙari, kuna da mafi ƙarfin kuzari da safe, don haka za ku iya zaɓar abinci mai lafiya sannan, yana mai da shi lokaci mai wayo don cinye yawancin adadin kuzarinku na yau da kullun (saɓanin lokacin da kuka dawo gida daga aiki da yunwa da damuwa), in ji Blatner. . Amma ta gano cewa abokan cinikinta suna yawan tsallake karin kumallo, suna masu cewa ba sa jin yunwa da safe. Abun shine, yakamata ku tashi tare da sha'awar cin abinci. Blatner ya ce "Idan kun ji daɗi lokacin da kuka tashi da farko, yana nufin ko dai ku ci abinci da yawa a daren jiya ko kuma kun ci kusa da lokacin kwanciya." Magani: Tsallake abincin dare na dare ɗaya kawai ko ku ci da yamma, kuma da safe ba za ku iya tsayayya da karin kumallo mai kyau ba. Wannan zai sake saita agogon abincin ku, wanda zai sa duk abincin ku ya kasance lafiya.

Bita don