Maupangiri Othandiza 12 Akuthetsa Shuga

Zamkati

• 1. Yambitsani tsiku lanu mwamphamvu
• 2. Nenani kwa chakumwa chanu cha java (osati barista wanu)
• 3. Thirani madzi m'njira yoyenera
• 4. Khalani bagger (wachikumbumtima) wofiirira
• 5. Pakani mu protein
• 6. Thawirani kulimbitsa thupi komwe kumayambitsa mafuta
• 7. Pewani sangweji shuga
• 8. Idyani msuzi wabwino wa pasitala
• 9. Nyengo yopanda shuga
• 10. Yambitsani njira yanu yathanzi
• 11. Pitirizani kukhala yosangalatsa
• 12. Musalole kuti mtima wanu ukulamulireni
• Zomera Monga Mankhwala: Tiyi Wazitsamba Wa DIY Wothetsera Zolakalaka Za Shuga

Malangizo amoyo weniweni kuchokera kwa katswiri wazakudya, mayi, komanso katswiri wazakudya Keri Glassman.

Mukudziwa bwenzi lomwe limadya makeke onse? Yemweyo yemwe alibe manyazi poyitanitsa chisanu? Ameneyo anali ine. Ngati ndinu okonda shuga kapena ngakhale mukumangokhalira kumwa mowa mwa apo ndi apo, mukudziwa kuti kukondana ndi shuga kumakhudza m'matumbo.

Koma monga katswiri wazakudya, ndimamvetsetsa zotsatira zathanzi lakudya mopitirira muyeso - kunenepa, matenda ashuga, ndi matenda amtima, kungotchulapo ochepa.

Shuga nostalgic. Zomwe timakonda kwambiri zimatha kutikumbutsa zokumbukira zapadera, monga kupita kwa Agogo aakazi ndikudya chitumbuwa chake cha mandimu. Shuga amakhalanso osokoneza bongo. Kwa ambiri a ife, zotsekemera ndi gawo la machitidwe athu atsiku ndi tsiku, monga Hershey's Kiss wowoneka ngati wopanda vuto pambuyo pa nkhomaliro yomwe imabweretsa zina khumi.

Chomwe chimapangitsa kukhala chovuta kwambiri ndi shuga wobisalira mu zakudya zathu zomwe sitimaziona ngati zotsekemera nkomwe. Kuchokera pa khofi wanu wam'mawa ndi chikho cha yogati, mpaka saladi yomwe mumadya nkhomaliro, ndi bala yamagetsi yomwe mumagwira musanafike ku masewera olimbitsa thupi, wathanzi zakudya zanu zilidi kupanikizana kunadzaza ndi shuga. Shuga wambiri.

Koma musawope: Ndakufundani. Nawa maupangiri 12 okuthandizani kuti muthe ndi - ndikulekana nawo, ndikutanthauza kusudzulana kwamuyaya - shuga wokoma, wosakwiya uja.

1. Yambitsani tsiku lanu mwamphamvu

Pali mwayi woti granola womwe mukuwonjezera ku yogurt yanu, kapena "tirigu" wabwino kwambiri yemwe mumadzikakamiza kudya, ali ndi shuga wambiri wowonjezera - ambiri potengera. Mwinanso mungadye chakudya cham'mawa m'malo mwake. Onetsetsani kuti mwayang'ana zosakaniza monga manyuchi a chimanga a fructose, madzi a nzimbe, nthunzi za bulauni kapena madzi a carob. Ambiri mwa awa ndi mayina onyenga okha a shuga.

Njira yanga yopewa shuga palimodzi pakudya cham'mawa ndikusankha wopanda shuga, wowuma wokhala ndi mapuloteni odzaza chakudya cham'mawa. Uwu ukhoza kukhala chidutswa cha chotupitsa cha Ezekiel (tirigu wophukira) wokhala ndi avocado wosweka ndi dzira lodulidwa lolimba, kapena mbale ya oatmeal wamba wokhala ndi supuni ya mtedza wodulidwa ndi sinamoni. Puloteni mwa iliyonse mwanjira izi ikuthandizani kukhala okhutira ndikuchepetsa zilakolako za shuga masana.

2. Nenani kwa chakumwa chanu cha java (osati barista wanu)

M'mawa uja vanila latte? Zitha kukuwonongerani magalamu 30 a shuga, kapena magalamu 5 pampu imodzi. Nkhani yabwino ndiyakuti simuyenera kusiya caffeine. Ingodumphirani mankhwalawa, zakumwa zoziziritsa kukhosi, komanso mapaketi owonjezera a shuga. M'malo mwake, pitani mukamwe khofi kapena tiyi ndi mkaka, kapena njira ina yopanda shuga, ndikuwaza mtedza kapena sinamoni pamwamba kuti muthandize kuwongolera shuga wanu wamagazi.

Ngati ndinu shuga kapena junkie wokometsera wokoma, ndibwino kuti muchepetse. Dulani shuga amene mumadya theka la sabata limodzi, kenako muziudulanso sabata yamawa, ndipo pitirizani kutero mpaka mwaiwalatu za kachitidwe kanu ka latte.

3. Thirani madzi m'njira yoyenera

Mukudziika kumbuyo kwanu kuti mutenge ndiwo zamasamba ndi juicing? Ntchito yabwino. Chabwino, mtundu wa. Zakumwa zobiriwira zomwe mumatenga ku Jamba Juice zitha kunyamula zipatso ndi shuga zochuluka kuposa masamba enieni! Werengani malembawa mosamala. Ngati mukudya chipatso mosamala kuti mupindule ndi zipatsozo, dziwani kuti chipatso chimodzi chimatha kukhala ndi shuga. Chifukwa chake, ngati m'mawa wathanzi la smoothie ali ndi zipatso zingapo kuphatikiza, ndiye kuti mwadutsa kale zomwe mumalandira tsikulo.

Ndikulangiza kunyamula botolo lamadzi la 32-ounce. Dzazani kawiri patsiku ndipo mwagunda zonse, ngati sizopitilira kapena pafupi, zosowa zanu zimafunikira. Ngati madzi wamba samakusangalatsani, pangani madzi anu a spa powonjezera timbewu tonunkhira ndi mandimu. Ngati mukukhala ndi nthawi yovuta yolimbana ndi chizolowezi cha soda, pitani ku thovu, ingowapangitsani kukhala ndi mankhwala ndi kalori kwaulere. Muthanso kuyesa kuwonjezera zipatso zachisanu kapena zatsopano ku soda wamba kuti musangalatse.

4. Khalani bagger (wachikumbumtima) wofiirira

Musanafike povala mafuta ochepa kuti mutsanulire pa saladi yanu yamasana, ganiziraninso. Kukhadzula kwanu saladi "wathanzi" atha kukhala bomba lokwanira la shuga. Pamene opanga amapanga mafuta ochepa, nthawi zambiri amalowetsa shuga m'malo mwa mafuta. Ndipo mukuganiza chiyani? Mafutawa ndiabwino kwambiri kwa inu. Zimakuthandizani kuyamwa michere yochititsa chidwi mu saladi, ndikumakupatsani inu kumverera kokwanira.

M'malo mosankha zovala zogulira m'sitolo, pangani nokha: Phatikizani ½ chikho chowonjezera mafuta azitona, virgin chikho cha mandimu, ½ supuni yamchere, ndi supuni ya tiyi ya tiyi wosweka pamodzi mumtsuko wosindikizidwa. Izi zimapanga magawo asanu ndi limodzi, ndipo mutha kusunga zomwe simugwiritsa ntchito mufiriji. Sikuti mudzangopulumutsa zopatsa mphamvu komanso shuga, koma mwina mukusunganso ndalama popanga zanu.

5. Pakani mu protein

Chakudya chamasana chodzaza ndi mapuloteni owonda ndi nyama zamasamba chimakupangitsani kukhala okhutira kwakanthawi, zomwe zingakupangitseni kuti musamayende mutu woyamba mu makeke obadwa omwe akudutsa mozungulira ofesi. Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zam'madzi Mapuloteni amakukhutiritsani pochepetsa ghrelin, hormone yovutitsa yanjala yomwe imakupatsani malingaliro abodza oti mutha kuwononga ngati simufulumira kupeza maswiti ochepa. Choonadi chozizira chokhudza kudya mopambanitsa? Mukakhala kuti mulibe mafuta oyenera, chinthu choyamba chomwe mumalakalaka ndi shuga. Pitani mukawone.

Zakudya zanga zopangira mapuloteni ndi awa:

• mtedza wosakaniza, monga ma pecans, cashews, walnuts, ndi maamondi
• Yogurt yachi Greek inali ndi mbewu za hemp
• magawo awiri a Turkey watsopano

6. Thawirani kulimbitsa thupi komwe kumayambitsa mafuta

Kudula mafuta musanachite masewera olimbitsa thupi kumathandiza kuti mukhale ndi thanzi labwino. Koma posankha yogati yotsekemera, kapangidwe ka mphamvu zamagetsi, kapena makina opangidwa ndi makina osalala amatha kuwonjezera kwambiri m'chiuno mwanu kuposa momwe mukugwirira ntchito. Apanso, werengani zolembazo mosamala ndikusankha moyenera.

7. Pewani sangweji shuga

Kagawo ka mkate wambiri wambiri umakhala ndi shuga, ndipo kupanga sangweji yonse kumachulukitsa kuchuluka kumeneku. Gwero lachinsinsi la shuga limawoneka ngati lambiri, koma mutha kulipeweratu powerenga zosakaniza.

Madzi a chimanga a fructose amakonda kuwonjezeredwa kuzinthu zopangira buledi kuti azimvekanso bwino. Chitani kafukufuku wanu ndikusankha mtundu womwe uli ndi 0 magalamu a shuga - simudzaphonya, ndikulonjeza. Mkate wa Ezekiel nthawi zonse amakhala wopambana m'buku langa chifukwa mulibe shuga wowonjezera.

8. Idyani msuzi wabwino wa pasitala

Ganizirani pang'ono pasitala yomwe, komanso zambiri pazomwe mukuyika. Chikho chokha cha msuzi wa phwetekere chinganyamule shuga wambiri. Onetsetsani kuti mumagula msuzi wa pasitala wogula sitolo yemwe ali ndi shuga wambiri m'ndandanda wazowonjezera.

Kapena, kuti mukhale ndi thanzi labwino, pangani pesto yatsopano yosavuta m'malo mwake! Sakanizani makapu awiri basil, 1 clove adyo, supuni 2 mtedza wa paini, mchere, ndi tsabola mu purosesa wazakudya ndi ½ chikho cha maolivi cha msuzi wowoneka bwino.

9. Nyengo yopanda shuga

Mukamaviika, kutsetsereka, kapena kuyenda panyanja, ganizirani zomwe mungasankhe mosamala. Msuzi wamphesa ndi ketchup amadzaza ndi shuga. Supuni 2 zokha za msuzi wamphesa zimatha kukhala ndi zochulukirapo kuposa - ndipo palibe amene amadya sangweji yankhumba yokoka ndi masipuni awiri okha!

Zitsamba ndi zonunkhira zimawonjezera kukoma ndi kudzitama ndi maubwino angapo azaumoyo, monga maantimicrobial ndi antioxidant. Kuphatikiza apo, zilibe kalori, ndipo, palibe shuga. Sakani masewera anu okometsera ndi cayenne, adyo, oregano, rosemary, kapena turmeric. Ndipo onani njira iyi ya Msuzi wa Barbecue Wopanda Gluten ndi Mapangidwe a Natural Savvy.

10. Yambitsani njira yanu yathanzi

Zakudya zina zokhwasula-khwasula monga batala wa chiponde ndi ma crackers kapena njira zosakanikirana zitha kukhala zabwino posankha. Kapena, atha kukhala mabomba a shuga. Mofanana ndi kuvala saladi wamafuta ochepa, mafuta a chiponde chochepa angakhale ndi shuga wowonjezera kuti apange mafuta onunkhira omwe amachotsedwa. Pitirizani kuwerenga mapepalawa mosamala ndipo yesetsani kusangalala ndi zachilengedwe komanso zakudya zabwino popanda shuga wowonjezera.

Nazi zina zokhwasula-khwasula zomwe ndimakonda:

• sliced ​​apulo + 2 supuni ya tiyi ya amondi batala + dash ya sinamoni
• Maolivi 6 + timitengo tatsabola wofiira
• Makola 10 + 6 oz. Greek yogurt + dontho la vanila
• Supuni 2 guacamole + endive
• 1 chikho chimodzi zipatso zosakaniza + supuni 1 yowaza coconut

11. Pitirizani kukhala yosangalatsa

Chakudya chodzaza ndi zakudya zomwezo tsiku ndi tsiku chimatsimikizika kuti chimakusiyani osakhutira ndikulakalaka kukonza shuga. Pewani OD'ing pa chimanga cha switi potulutsa zakudya ndi zakumwa zosiyanasiyana pazakudya zanu.

Gulani zokolola za mu nyengo ndikuzigwiritsa ntchito bwino. Ndimakonda biringanya kumapeto kwa chirimwe ndi miyezi yoyambirira kugwa chifukwa chazinthu zambiri komanso michere yambiri.Ndimaponyera pa kaphikidwe, ndikuphika, kapena ndimagwiritsa ntchito kupanga bambo ganoush ndikumuyika pazonse, kuyambira osakaniza tirigu mpaka letesi ya saladi wosavuta komanso wokoma. Ngati mukukumana ndi zovuta zina, yesani Pizza wa Low-Carb Biringanya ndi Doctor Diet.

12. Musalole kuti mtima wanu ukulamulireni

Mahomoni, malingaliro, ndi zokumbukira zimatha kuyambitsa kuyankha ngati kwa Pavlovia ku zakudya zotsekemera zotsekemera - malingaliro omwe amatipangitsa kukhumba. Ichi ndichifukwa chake ngakhale kununkhira kwa makeke kuphika kumatha kuyambitsa chikhumbo cha shuga kulowa. Zindikirani mphindi izi pazomwe zimachitika, ndikupitilira. Kumbali yake, ndibwino kuti muzichita nthawi ndi nthawi. Musalole kuti chilakolakocho ndi chisangalalo zikulamulireni.

Amadziwika ndikulowa muofesi nditanyamula tchipisi tachokoleti kapena Rice Krispy ndikunena kuti, "Onetsani A: Izi nzanga ndikudya kwakumverera. Koma, ndikudziwa ndipo ndikusangalala ndikuvomereza ndikukhalabe ndi nsomba yanga ndi katsitsumzukwa kodyera. " Nkhani yochitika. Zimachitika.

Pamenepo muli nacho: 12 yosavuta, ngakhale siyophweka kuchita, njira zokuthandizani kuti muthe shuga. Kutha kwa shuga koyenera kuyenera kuyang'aniridwa pang'ono ndikukhala ndi chidwi pazomwe mukufuna. Sindingathe kulonjeza kuti njirayi ikhale yosavuta. Koma ndikutha kulonjeza kuti potsatira izi, mutha kuchepetsa kwambiri kuchuluka kwa shuga pazakudya zanu. Ndipo, ndi izi, mutha kukulitsa mphamvu zanu, kuwalitsa khungu lanu, kuchepetsa kuphulika, kugona bwino, kuganiza bwino, komanso mwina kulimbitsa chitetezo chamthupi.

Onani chifukwa chake yakwana nthawi #BreakUpWithSugar

Zomera Monga Mankhwala: Tiyi Wazitsamba Wa DIY Wothetsera Zolakalaka Za Shuga