Me yasa Maganin Kanka shine Sirrin #1 Ga Lafiyayyan Abinci

Wadatacce

• Don haka eh, kuna buƙatar kayan zaki
• Amma sau nawa ya kamata ku kula da kanku?
• (Abin mamaki) masu lafiya masu lafiya
• Bita don

Muna son kale, quinoa, da salmon kamar na mai cin lafiya mai zuwa. Amma cin kayan lambu, hatsi gabaɗaya, da sunadarai mara nauyi akan maimaitawa mara iyaka ba shine mafi kyawun dabarun don siriri, jiki mai lafiya ba. Bayar da hankali shine abin da gaske ke aiki don taimaka muku rasa nauyi da kiyaye shi, in ji masana. Dalilin: Jin daɗin jinya na yau da kullun yana taimaka muku ci gaba da motsawa kuma yana hana ku yin binging, in ji Lauren Slayton, R.D.N, maigidan Masu Koyar da Abinci a Birnin New York. Hakanan yana sa ku farin ciki.

"Kwarewa masu daɗi, kamar cin abincin da kuke so, saki sinadarai masu daɗi a cikin kwakwalwa," in ji masanin abinci mai gina jiki Jessica Cording, R.D.N. Haɓaka yanayin da kuke samu yana sauƙaƙa kula da lafiyar ku gaba ɗaya.

Don haka eh, kuna buƙatar kayan zaki

Ƙoƙarin kaurace wa abinci mai daɗi, ko jin laifi game da cin su, zai yi tasiri ne kawai akan ku. Jikinmu an tsara shi ta ilimin halitta don sha'awar kayan zaki da kitse, bisa ga bincike. Har ila yau, jiyya wani ɓangare ne na kayan zaki na al'adunmu bayan abincin dare, pizza da dare tare da abokai, cake don bikin lokuta na musamman-don haka ba abin mamaki ba ne mu ji tilasta samun su.

"Idan ya zo ga asarar nauyi, ciyar da ranka yana da mahimmanci kamar ciyar da jikinka," in ji Cording. "Jin daɗin abinci mai daɗi yana taimaka muku yin hakan."

Kula da kanku ga jita -jita na musamman kuma yana ƙara bambancin zuwa abincinku, kuma hakan yana taimaka muku zama siriri. A cikin wani binciken da aka yi a Jami'ar Cornell, mutanen da ke da farin ciki na cin abinci iri -iri suna da ƙarancin BMI fiye da waɗanda suka makale da abinci iri ɗaya. Kwarewar gwada sabbin abubuwa yana da daɗi, ba ku jin buƙatar yawan cin abinci, in ji masu binciken.

Rungumar lalacewar abinci na iya ma taimaka muku jin cikakken sauri. Ma’ana: Mutane sun fi jin koshi bayan sun sha wani smoothie da aka yi wa lakabi da “mai sha’awar sha’awa” fiye da bayan shan abin da ba a lakafta shi ba, duk da cewa abin sha daya ne, a cewar wani bincike da aka buga a mujallar. Dadi. Kwakwalwarmu tana koyon alaƙa da shaye-shaye tare da takamaiman tasirin rage yunwa a jiki, in ji marubucin binciken Peter Hovard na Jami'ar Sussex da ke Burtaniya Don haka lokacin da kuke cin wani abu mara kyau kuma kwakwalwar ku ta gane tana da kalori sosai, yana taimaka muku jiki don amsawa ta hanyar hana sha'awar ku, ya bayyana. (Gwada ɗayan waɗannan abubuwan donuts na gida masu daɗi.)

Amma sau nawa ya kamata ku kula da kanku?

Amsa a takaice: kullum. Ka ba kanka ɗan abin da kake sha'awa, kuma ka sanya shi cikin adadin kalori. Don jin daɗin abubuwan da suka fi girma sau ɗaya ko sau biyu a mako, kawai yanke ɗan wani wuri. Misali, idan kuna zuwa gidan cin abinci inda kuke son sundae brownie, yi odar shiga mai haske, kamar kifi ko kaji, kuma zaɓi kayan lambu marasa ƙarfi kamar broccoli a matsayin gefe maimakon dankali.

Yi daɗin jin daɗin sannu a hankali don haɓaka ƙwarewar. A cikin binciken da aka buga a cikin Jaridar Kasuwancin Kasuwanci, mutanen da suka ɗauki hoton wani abinci mai daɗi kafin su ci sun same shi mafi daɗi, saboda jinkirin na ɗan lokaci ya ba da damar duk hankalinsu ya shiga kafin su ci abincin. Ko kuna Instagram kayan zaki ko kuma kawai sanya cokali mai yatsu tsakanin cizo, jin daɗin gani, ƙanshi, da ƙanshin farantin ku zai taimaka muku samun gamsuwa sosai daga gare ta.

(Abin mamaki) masu lafiya masu lafiya

GASKIYA: Cin kitse zai sa ki yi siriri. Sabon bincike ya nuna cewa cin kitse yana kashe majin yunwa a cikin kwakwalwar ku kuma a dabi'ance yana tauye sha'awar ku, yayin da a lokaci guda yana haɓaka metabolism, in ji Mark Hyman, MD, darektan Cibiyar Kiwon Lafiya ta Cleveland Clinic for Functional Medicine kuma marubucin littafin. Ci Ciki, Yi Namiji. Wannan yana nufin waɗannan abinci guda huɗu masu ƙima ba kawai Ok don raɗaɗin lokaci-suna da kyau a gare ku. (Wannan shine dalilin da yasa abinci mai ƙarancin kitse ba sa gamsarwa.)

Yogurt mai cikakken mai: Bincike ya nuna cewa mutanen da suka zabi yogurt mai kitse ba su da kitse fiye da waɗanda ba su da kitse. Fat din yana taimakawa jikin ku sha bitamin D a cikin kiwo.

Man shanu: Man shanu daga shanun ciyawa yana da yawa a cikin maganin antioxidants masu hana cututtuka da kuma haɗin linoleic acid, wani nau'i na kitsen da ke ƙarfafa metabolism da tsarin rigakafi, in ji Dokta Hyman.

Jan nama: An ɗora shi da bitamin A, D, da K2. Kawai tabbatar da zaɓin ciyawa: Sabon bita a cikin Jaridar British Nutrition ya gano cewa yana da kashi 50 cikin 100 mafi yawan lafiyayyen zuciya na omega-3 fatty acid fiye da naman sa da ake noma a masana'anta.

Cuku: Cin shi na iya motsa kwayoyin cuta a cikin hanjin ku don samar da butyrate, wani fili wanda ke haɓaka metabolism, bincike ya gano.

Bita don