Yadda ake Rage Abincin Abinci Sau ɗaya Sau ɗaya

Wadatacce

• Dakatar da Gudu akan komai
• Kada Kuji Tsoron Fat
• ... ko Carbs, Ko dai
• Kada Ka Hana Kanka
• Inganci Sama da yawa
• Bye, Yanayin Abincin Abinci
• Bita don

Kwanan nan na sami ɗayan waɗannan dutsen-ƙasa, lokacin-jiki-jikina. Eh tabbas, zan sami kaɗan daga cikinsu tsawon shekaru, amma wannan lokacin ya bambanta. Na kasance mai nauyin kilo 30 kuma a cikin mafi munin yanayin rayuwata. Don haka na himmatu ga cikakken tsarin cin abinci da salon rayuwa, farawa da tsalle-tsalle na mako guda wanda ya haɗa da bugun zuciya, wadataccen furotin, da ƙarancin sitaci. Ba makon da ya fi muni a rayuwata ba, amma tabbas ya ji kamar haka - a gare ni da iyalina. Idan na ga mijina yana jin daɗin ɗanɗano na pizza, ko ɗana ɗan shekara 5 ba tare da laifi ya ba ni ɗan gummy ba, na tsinke su. Na rantse musu (OK, kawai ga mijina). Na yi kuka a cikin abokan aikina. Canjin yanayin cin abinci shine *na gaske,* duka.

Ba ni kaɗai ke samun “ratayewa” (da yunwa har ka yi fushi). A cikin binciken da aka buga a cikin Jaridar Binciken Masu Amfani, mutanen da suka ci tuffa maimakon cakulan saboda dalilai na abinci sun fi zaɓar fina -finan tashin hankali a kan masu sauƙi kuma sun fi jin haushin saƙon mai siyarwa yana roƙonsu da su motsa jiki. Zan iya danganta: Na zare idanuwana - kuma mai yiwuwa na furta wani abu mai ji "Dauki wannan tseren ku kora!" -a wurin mai horar da wasan motsa jiki na YouTube yayin da yake ƙarfafa ni in gudu a wurin.

Amma jira. Me yasa nake kokawa da canjin yanayin abinci? Ina nufin, bai kamata a ci abinci lafiyayye da motsa jiki ba?

"Ya kamata," in ji Elizabeth Somer, R.D., marubucin Ea Hanyar Ku zuwa Farin Ciki. "Amma ba lokacin da kuka wuce iyaka ko yanke abincin da ba daidai ba." Kash. Don haka menene sirrin kawar da yanayin canjin yanayi? Na kutsa cikin bincike kuma na gasa masana don ganowa. Koyi daga kurakurai na kuma ku shirya don cin nasara akan burinku ba tare da "mai rataye ba" (wanda shine kalmar hukuma yanzu, ICYMI).

Dakatar da Gudu akan komai

Ku ci ƙasa, ƙara motsa jiki. Wannan shine sirrin zubar da fam, daidai ne? To, na yi tunani haka, wanda shine dalilin da ya sa na ci kawai calories 1,300 zuwa 1,500 a rana kuma na ƙone kusan 500 mafi yawan kwanaki - girke-girke na yanayin yanayin abinci. Cikina ya yi rawa da ƙarfi, na tsinci kaina a cikin kwamfutar tana tashe abubuwa kamar kisa don adadin kuzari. (Mai Alaƙa: Abubuwa 13 Za ku Gane Idan Kai Mutum ne Mai Yunwa A Ƙarshe)

Ba abin mamaki ba ne cewa na yi fushi: "Canje-canje a cikin ilmin sunadarai na kwakwalwa wanda zai iya shafar yanayin ku yana faruwa ne lokacin da kuke ƙuntata calories," in ji Gary L. Wenk, Ph.D., farfesa a sassan ilimin halin dan Adam da neuroscience a Jami'ar Jihar Ohio a Columbus. kuma marubucin Kwakwalwar ku akan Abinci. Lokacin da kuke jin yunwa, matakan sinadarin serotonin na kwakwalwa - mai ba da motsi wanda ke daidaita yanayi gami da ci da bacci - yana canzawa kuma yana da wahalar sarrafa fushin ku.

Ya juya, kasancewa yunwa yana tafiya tare da ɓarna. A cikin binciken 2011, matan da suka bi abinci 1,200-kalori-a-day sun samar da cortisol hormone na damuwa kuma sun ba da rahoton matakan da ake gani na damuwa.

Sa'ar al'amarin shine, akwai hanyoyin da za a iya rage ƙanƙantar da kai. "Yanke sannu a hankali, don jiki ya daidaita," in ji Wenk, wanda ke ba da shawarar a rage ƙarancin adadin kuzari 50 a rana don farawa sannan a hankali. "Wannan yana ɗaukar lokaci da haƙuri amma zai taimake ka ka guje wa fushi da sauyin yanayi." (A halin yanzu, wani mai cin abinci yana tunanin ya kamata ku daina kirga adadin kuzari, ƙididdiga.)

Yawancin mata suna buƙatar cinye aƙalla adadin kuzari 1,500 a rana - ƙari lokacin motsa jiki - don kiyaye sukari na jini da kuzari da kuma guje wa sauyin yanayi. "Idan kuna asarar fiye da fam ɗaya zuwa biyu a mako, kuna raguwa sosai," in ji Somer. (Ƙari a nan: Me yasa Cin Abinci Kara Yana iya zama Sirrin Rage Weight)

Kada Kuji Tsoron Fat

Na san ya kamata in ci kifi kamar salmon, mackerel, da sardines, waɗanda ke ɗauke da kitse masu kyau waɗanda ke taimakawa haɓaka asarar nauyi. Da a zahiri na cinye su, da suma sun kara min kuzari. Abin baƙin ciki, Ni ba mai sha'awar abincin teku ba ne, musamman nau'ikan shawarar da aka ba da shawarar, don haka na zaɓi 'yan ɗimbin ɗanyen almond maimakon. Ina tsammanin musanya ce mai kyau, amma ba da yawa ba.

A zahiri, rashi a cikin omega-3 fatty acid-alpha-linolenic acid (ALA), wanda aka samo a cikin tushen shuka kamar flaxseeds, waken soya, da walnuts, amma ba almond; docosahexaenoic acid (DHA), da eicosapentaenoic acid (EPA), duka da ake samu a cikin kifi da algae -suna da alaƙa da ɓacin rai, fushi, da ƙiyayya, a cewar bincike. Samun isasshen adadin omega-3s na iya haɓaka ƙarfin kwakwalwa da yanayi.

Drew Ramsey, MD, mataimakiyar farfesa a fannin ilimin kwakwalwa a Jami'ar Columbia kuma marubucin littafin Abincin Farin Ciki. "Waɗannan kitse suna rage kumburi kuma suna haɓaka ƙwayar neurotrophic da aka samu ta kwakwalwa, ko BDNF, wani nau'in ƙwayar cuta wanda ke haɓaka haihuwar sabbin ƙwayoyin kwakwalwa da ingantacciyar haɗi tsakanin ƙwayoyin kwakwalwa." (Dubi kuma: Mafi kyawun Abincin don haɓaka Halinku)

Ba wai kawai almonds ba su da mafi kyawun kitse don ciyar da kai na, har ma da goro da iri mafi kyau waɗanda ke da wadata a cikin omega-3s ba su da ƙasa da kifi. "Madogaran dabba sun fi tushen shuka," in ji Dokta Ramsey, wanda ya ba da shawarar aƙalla abinci mai kifin 6-oza biyu a mako. Saboda ina da ƙin zaɓen kifin da aka ambata a baya, ya ba da shawarar yin jujjuya a cikin wasu kyawawan hanyoyin samun omega-3, kamar jatan lande, cod, da mussels, ko, a madadin, naman ciyawa, ko ƙwai masu kiwo. (Kuna iya son yin la'akari da waɗannan tushen cin ganyayyaki na omega-3s.)

Da kaina, duk da haka, na gwammace in fito da ƙarin kari, kuma karatu ya ba da shawarar cewa samun kusan miligram 1,000 na haɗin DHA da EPA a kullun zai iya taimakawa haɓaka yanayi. Dr. Ramsey ya lura cewa yawanci yana ɗaukar makonni kaɗan don ganin kowane irin tasiri; wasu bincike sun nuna yana iya ɗaukar watanni uku.

... ko Carbs, Ko dai

Da na yanke mafi yawan sukari da sitaci, jikina ya fara kururuwa, "Yauwa! Ina carbi na?" Wannan amsa da alama ba sabon abu ba ne. A cikin binciken da aka buga a cikin Taskokin Magungunan Ciki, mutanen da suka bi ƙarancin abincin carb suna da ƙima mai yawa akan "fushi-ƙiyayya, rikice-rikice, ɓacin rai" da ma'auni fiye da waɗanda suka bi abincin mai-mai. Dalili ɗaya mai yiwuwa? Iyakance carbs na iya kawo cikas ga kwakwalwar da ke iya haɗa serotonin mai haɓaka yanayi, a cewar masu binciken. (Mai Alaƙa: Babbar Matsala Tare da Abincin Ƙananan Carb)

Sugar kuma yana motsa wuraren da ke cikin kwakwalwa waɗanda ke da alaƙa da jin daɗi da jaraba, in ji Dokta Ramsey. "Dukkanin carbohydrates an yi su ne da sukari, kuma bincike na farko ya nuna cewa janyewa daga sukari yana da irin wannan alamun da na mai shan taba ya janye daga tabar heroin." A cikin akwati na, carbs sun kai kashi 30 cikin ɗari na kalori na yau da kullun. Idan aka yi la'akari da cewa ya kamata carbs ya zama kashi 45 zuwa 65 bisa 100 bisa ga Cibiyar Magunguna (IOIM), duk da haka, ba abin mamaki ba ne na yi magana don gyara na. (Duba: Shari'ar Kiyaye Lafiyayyen Carbs A cikin Abincinku)

Kada Ka Hana Kanka

Yana da azaba a gare ni in kalli wasu suna yin abubuwan da na ɗauka ba su da iyaka. Lokacin da mijina ya kwance Cabernet, na ji jinina yana tafasa daidai da ruwan shayin ganyen da zan sha. Ba wai barin abinci ko abin sha da kansa ba amma aikin tsayayya da shi abin haushi ne, a cewar wani bincike a cikin Jaridar Mutum da Ilimin Zamantakewa. A zahiri, masu binciken sun gano cewa yin ko da sau ɗaya na kamun kai yana haifar da raguwar matakan glucose na jini. Lokacin da sukari na jini ya nutse, zai iya haifar da hypoglycemia, wanda zai iya haifar da alamun da suka haɗa da jin daɗi da aiki da ƙarfi. Wasu binciken sun gano cewa rashi a ƙarshe yana haifar da koma baya, yana jagorantar ku ga yin ƙwazo a kan ainihin abubuwan da kuke ƙoƙarin ƙi. (Shi ya sa masana da yawa suka ba da shawarar ku daina tunanin abinci a matsayin "mai kyau" da "mara kyau.")

Hanya mai sauƙi don hana wannan, ba shakka, shine nisantar jaraba tun farko. "Shirya yanayin ku ta yadda tsayawa kan tsarin cin abincin ku yana buƙatar ƙaramin ƙarfi kamar yadda zai yiwu," in ji Sandra Aamodt, Ph.D., masanin ilimin jijiya kuma marubucin littafin. Barka da zuwa kwakwalwar ku.

Idan ice cream shine raunin ku, yi la'akari da pints nawa kuke ajiyewa a cikin gidan. (Kuma wataƙila musanya tsohuwar makarantar ku don ɗayan waɗannan ƙanƙararan ƙanƙara mai ƙoshin lafiya.) Ga wasu, ƙulla maganin gaba ɗaya na iya yin rauni, yayin da wasu ke amfana da sanin pint (vs. pint)s, jam'i) yana cikin injin daskarewa don lokacin da kuke buƙatar cokali. Kuma idan na'urar siyar da ofis ta kira sunan ku kowace rana da karfe 3 na yamma, adana aljihun tebur ɗin ku tare da munchies masu kyau don ku kamar kwayoyi da pretzels gabaɗayan hatsi. (Ka tuna cewa girman rabo mai lafiya maɓalli ne.)

Somer kuma yana ba da shawarar nemo maye gurbin lafiya. A bayyane yake, shayi bai yanke min ba sosai, amma labari mai daɗi shine cewa a cikin matsakaici yana bi kamar cakulan na iya cancanta. A zahiri, cinye giram 20 na cakulan cakulan sau biyu a rana na iya rage alamun metabolism na damuwa, gami da matakan cortisol, a cewar wani binciken da aka buga a cikin Jaridar Binciken Tsaro. "Dark cakulan yana da kyau ga kwakwalwa," in ji Dokta Ramsey. "Yana cike da mahadi masu haɓaka yanayi da maida hankali."

Amma ni da yanayin abinci na yana canzawa? Na kuma fito da sauye-sauyen da babu kalori, kamar hawa gado tare da littafi mai kyau ko mujallar datti da maye gurbin giya tare da tausayawa marassa kyau tare da mijina. (Kana buƙatar inspo da kanka? Bincika waɗannan hanyoyin don ƙara ƙarfin ƙarfi.)

Inganci Sama da yawa

Yin aiki shine mabuɗin don rasa nauyi da kasancewa mai ƙarfi-ba abin mamaki ba a can. Motsa jiki yana haifar da canji a cikin sinadarai na kwakwalwa wanda ke ɗaga yanayin ku. Kuma illar tana kusan nan da nan, in ji Michael W. Otto, Ph.D., farfesa a fannin ilimin halayyar dan adam a Jami'ar Boston kuma marubucin marubucin Motsa jiki don Hali da Damuwa. Karɓar ni zai iya faruwa a cikin mintuna biyar kacal da kammala matsakaicin motsa jiki.

Me ya sa, to, ban yi farin ciki ba bayan kwanaki shida a jere na zaman gumi? Domin idan ya zo ga yadda motsa jiki ke shafar yanayi, ƙarin ba lallai bane ya fi kyau. "Ayyukan motsa jiki da ke da tsauri ko dadewa fiye da mintuna 60 na iya rage sukarin jini sosai, wanda zai iya shafar yanayi da kuma ikon yin tunani a sarari na kwanaki," in ji Michele S. Olson, Ph.D., farfesa a kimiyyar motsa jiki a Kwalejin Huntingdon a Montgomery, Alabama. (Mai Dangantaka: Me yasa Rage nauyi baya ba ni Endorphin Rush I crave?)

Don tabbatar da cewa ayyukana sun kai ni wuri mafi farin ciki, Otto ya ba da shawarar zama mai hankali -kula da yadda jikina ke ji kuma ba matsawa da ƙarfi ba. Ya yi bayanin, "Matsayin yanayi yayin motsa jiki na iya raguwa yayin da mutane ke kaiwa ga inda yake da wahalar numfashi cikin nutsuwa," in ji shi, yana ba da shawarar cewa in yi amfani da gwajin magana. "Idan za ku iya yin magana amma ba za ku iya yin waƙa a lokacin aiki ba, kuna yin motsa jiki mai tsanani. Idan ba za ku iya faɗi fiye da 'yan kalmomi ba tare da dakatar da numfashi ba, kuna yin motsa jiki mai ƙarfi kuma ya kamata a daidaita. ya dawo don inganta yanayin ku."

Kuma Olson yana ba da A-OK don horarwar tazara a matsayin wata hanya don haɓaka fa'idodin asarar nauyi na motsa jiki ba tare da ɓata yanayi ba. Ta ba da shawarar canza 30 seconds na babban ƙarfin zuciya tare da 90 seconds na ƙananan ƙarfi. "A cikin bincikena, horarwar tazara ta inganta yanayi," in ji Olson. (Ban san inda zan fara ba? Bi wannan kalubale na HIIT na cardio kuma ku ji. cewa. ƙone.)

Bye, Yanayin Abincin Abinci

Duk waɗannan sabbin dabarun sun kawo babban canji a cikin halina. Maigidana yayi tsokaci game da yadda farin ciki da juriya - har ma da ƙwazo - Na kasance a fuskar abubuwan da suka ƙarfafa ni sau ɗaya (kamar wasan motsa jiki na safe), kuma ɗana yana ɗaukar sabon ni a zahiri. Kamar cin nasara yanayin yanayin abinci bai wadatar ba, ƙaramin saurayin yana goyan bayan ƙoƙarin na ta hanyar ba ni madaidaicin madaidaicin siyayyun gummy: "Anan, Mommy, ku ɗanɗana cakulan duhu," in ji shi, yana fitar da wasu murabba'ai. "Yana da kyau a gare ku!" Hakika, kamar yadda na tabbata yanzu ya gane, raba irin wannan ba kawai dadi a gare ni ba, yana da kyau ga dukan iyali. (Na gaba: Zufinku na iya Yada Farin Ciki-Gaskiya!)

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