Momwe Mungabwerere Pambuyo Pakudya Shuga

Zamkati

• Zomwe Simuyenera Kuchita Mukangodya Shuga
• Zomwe Zingakuthandizeni Pambuyo Pakumwa Bulere
• Momwe Mungapewere Kumwa Zakudya Zina Za Shuga
• Mfundo Yofunika Kwambiri
• Onaninso za

Shuga. Tinapangidwa kuti tizizikonda kuyambira pamene tinabadwa, ubongo wathu umayamba kuzolowera ngati mankhwala ena aliwonse, koma m'chiuno mwathu sakonda kwambiri monga momwe timakondera. Nthawi zina zochitika pagulu kapena kupsinjika kumatigonjetsa ndipo timakhala ndi shuga ndi zopatsa mphamvu zambiri kuposa momwe timaganizira poyamba. Nthawi zina timakonza chakudya chachinyengo kuti tipindule ngati tili olimba ngati laser. Mosasamala kanthu za zomwe zidakupangitsani inu kukhala ndi gawo lokhala ndi shuga wambiri, kumbukirani kuti kusiya njira ndi wabwinobwino—Zimachitika kwa aliyense. (Ndicho chifukwa chake lamulo la 80/20 ndilo mulingo wagolide wazakudya zenizeni.) Nazi zomwe muyenera kuchita (ndi zomwe simuyenera kuchita) mukamayendetsa kuwonongeka kwa zakudya mukatha kudya shuga.

Zomwe Simuyenera Kuchita Mukangodya Shuga

"Kudya Njala" Kudya Kwanu Shuga. Osadzipha ndi chakudya tsiku lotsatira mutamwa shuga. M'malo mwake, dikirani mpaka thupi lanu likumva njala kachiwiri ndikudya chakudya chochepa cha mapuloteni ndi fiber monga nsomba yowotcha ndi broccoli wokazinga. (Psst ... onani mndandanda wathu wonse wazakudya zamapuloteni kwambiri kuti uzilimbikitsidwa.) Chakudya chonga ichi chimapangitsa kuti magazi anu azikhala ndi chiwongolero komanso kuyambitsa mahomoni omwe amalimbikitsa thupi lanu kuwotcha shuga womwe mwasungira mphamvu (yomwe inu ' ndidzakhala ndi zambiri chifukwa kumwa kwambiri shuga kumatha kudzaza malo ogulitsa shuga mthupi lanu). Imwani madzi ambiri ndipo pitirizani kudya zakudya zamapuloteni apamwamba, chakudya chochepa kwambiri tsiku lonse pambuyo pake. Izi zithandiza thupi lanu kugwiritsa ntchito shuga wowonjezerayo, komanso kulemera kwamadzi komwe kumayenda nawo.

"Blocker" Zowonjezera. Pali zowonjezera zingapo zomwe zimati zimalepheretsa kuyamwa kwa shuga ndi mafuta muzakudya zanu. Pewani iwo ngati mliri, onse pankhani yazakudya wamba ndipo munthawi yomwe mumakhala mukudya chakudya chochuluka chomwe chimayenera kutsekedwa. (Zogwirizana: 10 Zakudya Zonse Zomwe Zili Bwino Kubwezeretsanso Ntchito Kuposa Zowonjezera)

Mayamwidwe amafuta kapena shuga akatsekeka m'mimba mwako, amapitilira kudutsa m'thupi lanu, zomwe zimapangitsa kuti mpweya uwonjezeke, kutupa, komanso kusapeza bwino. Mulingo wazizindikirozi ndi wofanana ndi kuchuluka kwa "chakudya chotsekedwa" chomwe mukudya. Chifukwa chake ngati mutenga choletsa mafuta ndikudya zakudya zopanda mafuta ambiri, simudzakumana ndi zambiri mwazotsatirazi. Ngati mutenga mafuta oletsa mafuta ndikukhala ndi chakudya chochuluka kwambiri (monga chakudya cha splurge), zotsatira zosafunikira zidzakhala zazikulu kwambiri. Pewani zoletsa zoletsa mayamwidwe, chifukwa zitha kuvulaza kuposa zabwino.

Zomwe Zingakuthandizeni Pambuyo Pakumwa Bulere

Alpha-Lipoic Acid (ALA). ALA ndi antioxidant wamphamvu yemwe amatha kukulitsa luso la thupi lanu logwiritsa ntchito ma carbohydrate ngati mphamvu (kuwawotcha). Zakudya monga sipinachi ndi broccoli zimapereka zochepa za ALA, koma chowonjezera chimafunikira kuti mukolole zowononga zake. Tengani 200mg musanadye kuti thupi lanu liwonjezere chidwi cha insulin. (Onani momwe mayi m'modzi amatetezera zilakolako za shuga.)

Cinnamon Extract. Sinamoni ndi chinthu china chomwe chingathandize kuti thupi lanu likhale ndi mphamvu yogwiritsira ntchito chakudya. Kafukufuku akuwonetsa kuti mutha kukhala ndi izi ndi supuni imodzi ya sinamoni yowonjezeredwa pachakudya; koma pokhapokha ngati mukudumphira mu mbale yayikulu ya oatmeal, kuphulika kumeneku sikungakhale koyenera. Apa ndipamene chowonjezera cha sinamoni chowonjezera ngati Cinnulin PF chimabwera bwino. Mlingo wa 250mg wa Cinnulin PF womwe unatengedwa musanaphulike kenako muyeso wina wa 250mg musanadye chakudya chotsatira chingathandizenso njira zanu zamagetsi.

Momwe Mungapewere Kumwa Zakudya Zina Za Shuga

Pomwe aliyense amasokonekera nthawi zina, yankho labwino kwambiri lakumwa kwa shuga ndikuletsa izi. Onani izi m'malo mwa zosavuta zokhwasula-khwasula zomwe zimathandiza kuchepetsa zomwe zingayambitse shuga wamagazi-komanso sikelo. (Bonasi: Ndi uti Wowonadi Wathanzi, Wopanga Zosakaniza kapena Shuga?)

• Malonda: Popu imodzi yayikulu ya soda (ma ounces 32) ya smoothie yokhala ndi oats, flaxseed, zipatso, mkaka wa amondi, ndi yogati yachi Greek. (Kapena ganizirani chimodzi mwazomwe zimakhutiritsa vegan smoothies.)
• Malonda: Makapu atatu a madzi a lalanje 1 lalanje, 4 osenda tirigu wonse, ndi tchizi imodzi ya tchizi.
• Malonda: Maswiti 14 osowa pichesi a 1/2 chikho cha tchizi tchizi, pichesi 1 wocheperako, ndi mapistachios 25 osweka.
• Malonda: Supuni 5 zoumba zoumba chokoleti mbale ya chokoleti chia pudding yopangidwa ndi chikho cha 3/4 chosakanizidwa ndi mkaka wa amondi, supuni 1 ya mapulo, supuni 1 ya vanila, supuni 3 chia mbewu, ndi supuni 1 ya ufa wa cocoa, wokongoletsedwa ndi 1/4 chikho zipatso.

Mfundo Yofunika Kwambiri

Ngati mukudziwa kuti muzidya zakudya zanu ndikusangalala ndi zakudya zambiri zotsekemera, chinthu chabwino kwambiri chomwe mungachite ndikuchita masewera olimbitsa thupi musanadye. Ngati simukuchita masewera olimbitsa thupi kale, yesetsani kuyambiranso pambuyo pake. Izi siziyenera kukhala zolimbitsa thupi (palibe amene akufuna kutenga kalasi yozungulira atatha kudya pint ya Ben & Jerry's Chocolate Therapy), koma kupita koyenda pang'onopang'ono kapena kwautali ndi njira yabwino yodumphira mmbuyo panjira. dongosolo lanu labwino.

Ndipo koposa zonse, kumbukirani kuti kumwerekera ndi shuga ndi mwayi umodzi wokha wodyera. Thanzi lanu ndi mafuta amthupi zimatsimikiziridwa ndi zizolowezi zanu zazitali (monga kupewa zifukwa zisanu ndi ziwiri izi zomwe simukutaya mafuta am'mimba). Choncho ngati mumadya shuga wambiri ndipo simunafune kwenikweni kumayambiriro kwa chakudya kapena zokhwasula-khwasula, musamadzivutitse kwambiri—ingobwererani pa dongosolo lanu ndi chakudya chotsatira.

Onaninso za