Dabarun Rage Nauyi da Ba su Canza Yadda kuke Ci

Wadatacce

• Samun Rana ta Safiya
• Gwada Ƙarin Ganye
• Yi Manufa ta Kayayyaki A Lokacin Motsa Jiki
• Ci gaba a karshen mako
• Shiga cikin Sanarwar App
• Bita don

Akwai abubuwa da yawa don rasa nauyi fiye da canza abin da kuke ci. A zahiri, wasu mafi kyawun nasihu da dabaru na asarar nauyi ba su da alaƙa da abin da ke kan farantin ku. Babu musun cewa adadin kuzari da kuke cinyewa da nauyin ku suna da alaƙa da juna, amma akwai ƙarin wuraren shigarwa masu narkewa don samun nasarar mirgina. An tabbatar da waɗannan dabaru masu sauƙi, wani lokacin-dabaru don taimaka muku rage nauyi ba tare da jin yunwa ba. (Idan kuna son haɓaka halayen cin abinci ku, duba waɗannan Sabbin Abinci na hunturu 22 don Rage nauyi.)

Samun Rana ta Safiya

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Yi cinikin gumin bukin ku a kan injin tuƙi don fara gudu a kan titin kore. Sha kofi al fresco. Takeauki ɗalibinku a tsawon tafiya mai nisa. Manufar ita ce ciyar da ɗan lokaci-kimanin minti 20 zuwa 30-a cikin haske mai haske a waje tsakanin 8 na safe zuwa tsakar rana, in ji masu bincike a Jami'ar Arewa maso yammacin Feinberg School of Medicine. Nazarin su a KYAU DAYA ya gano cewa mutane suna da ƙananan ma'aunin nauyin jiki (BMI) lokacin da suka sami mafi yawan hasken yau da kullun zuwa haske mai haske da safe; Wadanda suka saba jira har sai da rana don zamewa a waje suna da BMI mafi girma. (Kuma kada ku damu da ƙoƙarin yaudarar jikin ku tare da babban ƙarfin wuta: Hasken cikin gida ba shi da ƙarfi kamar hasken waje.) Ba a bayyana gaba ɗaya yadda haske ke rinjayar kitsen jiki ba, amma marubutan binciken sun nuna cewa rashin jiƙa cikin isasshen haske mai haske. da rana na iya fitar da agogon jikin ku daga cikin whack, wanda zai iya lalata metabolism da nauyi.

Gwada Ƙarin Ganye

Corbis

Ambaton karin nauyi-asara na iya fitar da shakkar mu na ciki, amma Re-Body Meratrim capsules sun ƙunshi gaurayawar ganye na Sphaeranthus indicus (wani tsire-tsire mai fure da ake amfani da shi sosai a cikin maganin Ayurvedic) da Garcinia mangostana (daga rinds na mangosteen 'ya'yan itace) m kafa a bincike. Dangane da binciken da ƙungiyar Jami'ar California, masana kimiyyar Davis da ƙwararrun likitoci a Indiya suka yi, wannan haɗin gwiwar botanical na iya taimakawa rage girman girman ku. Kamar yadda aka bayyana a cikin labarin Jaridar Abincin Magunguna, mutane masu kiba sun ɗauki capsules tare da cakuda ganye sau biyu a rana kuma sun bi abincin kalori 2000 a rana tare da tsarin tafiya na mintuna 30 kwana biyar a mako; an wajabta wani rukunin abinci iri ɗaya da tsarin tafiya, amma an ba su placebos. A ƙarshen makwanni takwas, waɗanda ke shan kariyar ganyayyaki sun yi asarar kusan fam 11.5 (fiye da fam takwas fiye da ƙungiyar placebo), kuma sun buga kusan inci biyar daga kugunsu da inci biyu da rabi daga kugunsu. Haɗe tare da canje -canjen salon rayuwa, marubutan binciken sun ba da shawarar cewa wannan ƙwaƙƙwaran ganyen na iya canza yanayin kitse da glucose. A bayyane yake, yana yin wani abu daidai.

Shiga don cin nasara! Wannan shine shekarar ku don zama kashi 8 cikin 100 na mutanen da suka yi nasara wajen cimma kudurinsu! Shigar da SIFFOFIN UP! Tare da Meratrim da GNC Sweepstakes don samun damar lashe ɗayan kyaututtuka uku na mako-mako (biyan kuɗi na shekara ɗaya ga Mujallar Shape, katin kyautar $50.00 zuwa GNC®, ko kunshin Re-Body® Meratrim® 60-count). Hakanan za'a shigar da ku cikin babban zanen kyaututtuka don tsarin motsa jiki na gida! Dubi dokoki don cikakkun bayanai.

Yi Manufa ta Kayayyaki A Lokacin Motsa Jiki

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Dukanmu muna da waɗancan ranakun lokacin da ke da wahalar motsa kanku da cikin yankin. Amma ba wani sirri bane cewa kasancewa daidai yana haifar da asarar nauyi. Gwada wannan dabarar daga masu binciken ilimin halayyar dan adam a Jami'ar New York (NYU) don yin wannan tafiya mai yiwuwa ba zai yuwu ba: Maimakon kallon ƙasa ko bincika abin da ke kewaye da ku yayin da kuke motsawa, kalli takamaiman manufa a nesa, a cikin hanyar da kuke bi. Yana iya zama alamar zirga -zirga, fakin mota, akwatin gidan waya, ko gini. A takaice mayar da hankalin ku na gani ta wannan hanyar na iya sa nisan ya zama ya fi guntu, ya kara saurin gudu, kuma ya sa motsa jiki ya zama da sauki, in ji masu binciken, wanda aikin da ya danganci shi ya bayyana a cikin mujallar Motsi da Tausayi. A daya daga cikin gwaje-gwajen da suka yi, mutane sun sanya ma'aunin idon sawu yayin da suke yin gwajin tafiya na lokaci a cikin dakin motsa jiki; an gaya wa wata ƙungiya su mai da hankali kan maƙerin zirga -zirga don layinsu na ƙarshe, yayin da wani gungu ke da 'yancin yin kallo. Idan aka kwatanta da ƙungiyar da ba a taƙaita ba, waɗanda aka ba da niyya sun hango maƙera sun kusan kusan kashi 28 cikin ɗari fiye da yadda suke, sun yi tafiya da kashi 23 cikin ɗari cikin sauri, kuma sun ji ƙarancin ƙarfin jiki. (Ka yi tunanin sakamakon idan Adam Levine ya mai da hankali!)

Ci gaba a karshen mako

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Yana da al'ada (kuma grr…mai takaici) don nauyin nauyi ya canza - kuma ga mafi girman kololuwar da zai faru a karshen karshen mako, in ji Brian Wansink, Ph.D., darektan Cibiyar Abinci da Abinci na Cornell. Maimakon bugun kanku da safiyar Litinin (wanda zai iya kashe wuta tare da asarar nauyi), koya koya jin daɗin waɗancan ƙananan splurges a ƙarshen mako. Kamar yadda binciken Wansink ya nuna, mutanen da suka yi nasarar raguwa a cikin dogon lokaci a zahiri suna rasa nauyi a ranakun mako. Haɗin gwiwa tare da masu binciken Finnish, Wansink yayi nazarin tsarin nauyin manya 80 a cikin mujallar Bayanan Kiba kuma sun gano cewa waɗanda suka fara makon su ta hanyar biyan diyya ga kowane ɗan ƙaramin ɓarna na ƙarshen mako su ne suka zubar da fam har abada; nauyinsu a hankali ya ragu daga Talata har sai sun kai ƙaramin nauyin su ranar Juma'a. A gefe guda kuma, “masu samun riba” masu daidaituwa ba su nuna kowane tsayayyen yanayin sauyin nauyi na ranar mako ba. Hanyar tafiye-tafiye: Kuna iya ba da damar kanku ku faɗi kaɗan-kaɗan a ƙarshen mako muddin kuna mai da hankali kan ɗaukar shi a ranakun mako. Babban gibi tsakanin abin da sikelin ku ke faɗi a daren Lahadin da safiyar Juma'a, mafi kusantar cewa kuna kan gaba don nauyin farin cikin ku. (Don haka ci gaba da jin daɗin lokacin farin cikin ku, cin abinci, da ƙari tare da waɗannan Sharuɗɗan Rage Nauyi don Kowane Ayyukan Karshen mako.)

Shiga cikin Sanarwar App

Corbis

Kyakkyawan dalili don yin watsi da martanin ku na atomatik don danna "cire rajista" ko "a'a, godiya:" Yin rijistar rubutun yau da kullun ko nasihun bidiyo da tunatarwa da aka fitar daga aikace-aikacen asarar nauyi akan wayoyinku na iya taimaka muku rasa fam, a cewar masu bincike a Makarantar Kiwon Lafiyar Jama'a ta Jami'ar Tulane da Magungunan Tropical. Kamar yadda aka taƙaita a cikin mujallar Zagayawa, Masana kimiyyar Tulane sun yi nazari guda 14 (wanda ya haɗa da mahalarta sama da 1,300) waɗanda suka bincika saƙon wayar hannu da nauyi kuma suka sami nudges (yi tunani, "Lokaci ya yi da za ku yi gudu a yau?" "Kar ku manta yin rikodin karin kumallo") ya haifar da raguwa mai sauƙi. a cikin nauyin nauyi da ƙididdigar jiki. A lokacin karatun da ya kasance daga watanni shida zuwa shekara, mahalarta sun ruwaito game da asarar nauyi mai nauyin kilo uku. Ci gaba da kyawawan halaye-cin abinci mai kyau da motsa jiki-a saman zukatanmu shine tsarin da ke sa wannan kayan aiki mai amfani yayi aiki, in ji masu binciken.

Bita don