Chokwadi chinotyisa, handizvo here? Zvinotaridza kwatiri kuti dhoni ine chena chokoreti icing unongova mubairo wevhiki rakashanda zvakanaka, kana chimwe chinhu chinogona kuvandudza moyo wako izvozvi… Uye, chokwadi, uyu donut achaita rinotapira "basa" rake zvachose zvisingaite ... Izvi ndizvo zvinonyanya kufunga vanhu. Zvirinani, kudzamara vatanga kuita fussily kutyaira chirevo chine mukurumbira "Sei kudzora / kukurisa zvishuwo zvetwitsi uye zvekudya zvine starch?"
Ichokwadi chakaoma cheiyi nyaya inonaka inotapira ndeyekuti vanhu vari kuzviuraya zvishoma nezvishoma nekudya matani eshuga vasingazvizive. Munhu akajairira pakudya zvekudya zvishoma sechingwa chidiki che ginger, uye pakudya zvakanyanya anotenga mashuga akatengwa akazadzwa nejamu (kana chokoreti poda) tandem ine gaba resoda, panguva yekumhanyisa gastronomic, haazive izvo zviri mune rake rezuva nezuva iro rekudya rinoramba richigadzwa rinotemerwa kanenge 500 kcal. Ramba uchifunga kuti kana izvi zvikaenderera, iwe uchafanirwa kukomba uye kwenguva yakareba kubata nemubvunzo wekuti ungabvisa sei zvishuwo zvemaswiti. Kuti uwane rumwe ruzivo nezve shuga yekushandisa manhamba, ona vhidhiyo mharidzo neCreditSuisse.
Sekureva kweimwe yandinoda (uye kwete chete) nyanzvi dzezvehutano, Dr.Hyman, kupindwa muropa nemaswiti uye chikafu chine starchy kwakanyanya kusagadzikana kwekudya kwepfungwa sezvazvinogona kuita sekutanga kuona. Icho chirwere chehupenyu. Iyo inodzorwa nemahormone uye maurotransmitter, ayo anowedzerwa neshuga ine mukurumbira uye makabhohaidhiretsi. Mhedzisiro yacho isingadzorwe kushandiswa kweshuga, kunyanyisa kudya, uye huwandu hwese hwezvinetso zvehutano. Hazvishamisi kuti, kukunda zvishuwo zvekutapira uye zvekudya zvine starch haisi basa rakareruka. Zvakadaro, zvinoitawo.
Nehurombo, nhasi, makuki, muffin, manyoro masoda, uye masosi ezvokutengeserana ndiwo chikamu chekudya kwemazuva ese kwevanhu vazhinji. Mune kumwe kuongorora, vatsvagiri veHarvard vakawana maitiro anonakidza: Zvinoitika kuti mukaka une shuga-yakawanda haingowedzere chete shuga yeropa uye insulin, izvo zvinokonzeresa shuwa yeshuga, asi zvakare zvinokonzeresa shanduko muuropi: shuga kubva muchinwiwa inotendeuka. pane nzvimbo dzinotarisira kupindwa muropa.
Kuti ubvise shuwa yeshuga uye utyore kutenderera kwecarbohydrate kupindwa muropa kunokanganisa hutano hwedu, unofanirwa kuzvishongedza nehurongwa hwakajeka hweshuga detox iyo inotora chete mazuva gumi nematanho gumi kuti ubudirire kuita. hupenyu hutsva, uhu, pasina mubvunzo, huchakurumidza kukufadza iwe nezviri pachena mhedzisiro.
1. Ita sarudzo yekutanga detoxification
Hongu Hongu chaizvo. Kwete chete - "Ini ndinofanira kudya mangani muffin kubva kune chinwiwa chiri padyo", asi "Ndichatora hutano hwangu, ndinogona kurwa zvakaenzana nekuchiva zvihwitsi!"
2. Kungoerekana wasiya zvihwitsi
Hapana nzira imwe chete yekubata nayo chokwadi chekupindwa muropa kwenyama kunze kwekuramba zvachose. Dzivisa zvihwitsi, marudzi ose eshuga, zvigadzirwa zvose zveupfu, uye zvose zvinotapira zvekugadzira - zvinongowedzera kushuva uye kunonoka metabolism, iyo inotungamirira kuunganidzwa kwemafuta. Zvakare, cheka chero chinhu chine trans mafuta, kana hydrogenated mafuta, uye monosodium glutamate. Kuti uite izvi, iwe unofanirwa kudzivisa chero chikafu chakagadzirwa kwemazuva gumi. Uye kuti uwane detoxification yakakwana - siya marudzi ese ezviyo kwemazuva gumi. Nditende, ichi "chibayiro" chichabatsira kubvisa zvishuvo zveswiti.
3. Usanwa macalorie
Chero ipi nzira yemvura ine shuga macalorie yakaipa kupfuura chikafu chakasimba chine shuga kana furawa. Fungidzira zvinwiwa zveshuga zvese zvinotakura shuga zvakanangana nechiropa chako. Nekudaro, iwe haunzwi kuzara, saka mukati mezuva iwe unodya zvakanyanya uye zvakanyanya, uye iwe unoda yakawanda uye yakawanda shuga uye makabhohaidhiretsi. Zvinwiwa zveSugary (izvo zvinosanganisira zvese pasoda, majusi (kusasanganisa muto wemiriwo yakasvibirira), zvinwiwa zvemitambo, tii inotapira kana kofi) ndiyo sosi hombe yeshuga macaloror mune chikafu chekuMadokero. Hafu yelita yesoda ine 15 maaspuni eshuga! Imwe inogona sodha pazuva inowedzera njodzi yemwana yekuneta ne60% uye njodzi yemukadzi yerudzi rwechipiri chirwere cheshuga ne80%. Gara kure nezvinwiwa izvi uye zvichave nyore kwazvo kukurira zvishuwo zvemaswiti.
4. Sanganisira mamwe mapuroteni muchikafu chako
Kudya chikafu cheprotein pakudya kwega kwega, kunyanya pakudya kwemangwanani, ndiyo kiyi yehuwandu hweshuga yeropa uye insulin mazinga uye kuderedza kushuva kweshuga. Idya nzungu, mhodzi, mazai, hove. Kana iwe usina kusiya zvigadzirwa zvemhuka, zvino sarudza mhando yehuku kana nyama kubva kumhuka dzakadyiswa chirimwa chikafu uye yakasimudzwa pasina kushandisa mishonga inorwisa mabhakitiriya uye mahomoni.
5.Shandisa makabhohaidhiretsi akakwana muhuwandu husingaverengeki
Huwandu husingagumi hwemiriwo isina starchy inobvumidzwa chete, senge magidhi, kabichi (cauliflower, mashizha, broccoli, mabhurusi eBrussels, nezvimwewo), asiparagasi, bhinzi yegirini, hanyanisi, zucchini, madomasi, dhiri, biringanya, magaka, karoti, mhiripiri, nezvimwewo. Kuti kudzikisira svutugadzike uye zvekudya zvine starchy, mbatatisi, mbambaira, manhanga nemabheet hazvifanirwe kusiiwa - uye kwemazuva gumi chete.
6. Rwisa shuga nemafuta
Chikonzero chekuwedzeredza uremu hachisi mafuta, asi shuga. Mafuta anokonzeresa kugutsikana uye zvakakosha kuti uwedzere maseru ako. Uye inobatsira kuenzanisa mashuga eropa. Sanganisira mafuta ane hutano pamwe neprotein muchikafu choga choga uye chikafu, kusanganisira nzungu nembeu (iyo zvakare ine mapuroteni), maorivhi, kokonati mafuta, makotapeya, uye chikafu chine omega-3 fatty acids.
7. Gadzirira mamiriro ezvinhu anoda kukurumidzirwa
Unofanirwa kutarisa mamiriro ezvinhu apo shuga yako yeropa inodonha iwe uri munzvimbo isingakodzere kudya zvine hutano, senge nhandare yendege, hofisi, kana paki yekuvaraidza yevana (sezvandakawana muvhiki rino). Ive neshuwa yekuronga zvekudya zvako kwemazuva gumi ezve detox nguva isati yakwana uye stock kumusoro pane zvine hutano zvidyiwa senge maamondi, walnuts, manhanga mhodzi, majikiji, uye miriwo kuti ikubatsire iwe kuramba uri munzira uye kugadzirisa yako shuwa shuwa.
8. Kufema kuti ubude kubva kunonetsa mamiriro.
Paunenge uchishushikana, mahormone ako anopenga chaiko. Matanho eCortisol anomuka, zvichitungamira kune nzara, dumbu uye chiuno mafuta zvitoro, uye zvinogona kutungamira kune Type II chirwere cheshuga.
Tsvagiridzo yekune dzimwe nyika inoratidza kuti kufema kwakadzika kunogadzirisa tsinga yakakosha inonzi vagus nerve. Iyo inoshandura mafambiro emagetsi, ichikanganisa kuumbwa kwemafuta ezvitoro uye ichikonzera kuti mafuta apiswe. Zvese zvaunoda kuti uite kumutsa vagus nerve maminetsi mashoma ekufema kwakadzika, uye iyi pranayama ichauya inobatsira kukudziridza hunyanzvi hwekufungisisa.
9. Misa nzira yekuzvimba
Kana iro basa rekurwisa zvishuwo zvekutapira uye zvekudya zvine starch chinhu chakafanana nedanho rekuratidzira Fermat's theorem yako, teerera kune zviri kuitika mukati memuviri wako.
Kutsvagisa kunoratidza kuti kuzvimba kunogona kukonzeresa kusaenzana kweshuga muropa, pre-chirwere cheshuga, uye rudzi rwechipiri chirwere cheshuga. Chinhu chinonyanya kuzivikanwa chekuzvimba (kunze kweshuga, furawa, uye mafuta anotapira) kusashivirira kwevanhu kwakadzikira kune zvimwe zvinodyiwa.
Chinonyanya kukonzera gluten (gluten) uye zvigadzirwa zvemukaka. Dzivisa gluten uye zvigadzirwa zvemukaka kwemazuva gumi. Izvo hazvizove nyore kuita izvi, asi mushure memazuva maviri kana matatu pasina ivo, iwe zvechokwadi uchanzwa kuwedzera kwesimba, kubvisa kuremerwa uye kuona kuti zviratidzo zvakawanda zvisina kunaka zvinonyangarika, sezvazvinova nyore kudzvanya zvishuwo. zvihwitsi.
10. Kurara zvakakwana
Kushaikwa kwekurara kunokonzeresa shuwa uye makabhohaidhiretsi, nekuti kushomeka kwenzvimbo yekuzorora kunokanganisa kudya kwemahomoni. Zvirokwazvo kwete nenzira yakanaka.
Kuti vaone uye vadzidze hukama huripo pakati pekurara nekuchiva zvihwitsi uye zvekudya zvine starchy, vesaenzi vakaita chidzidzo chinosanganisira vadzidzi vakapedza maawa masere chete pamubhedha panzvimbo peanokurudzirwa maawa matanhatu pazuva. Iko kuyedza kwakaratidza kuti vanhu vadiki vakadaro vane kuwedzera kwenzara mahormone, kuderera kwehuremu hwehomoni inodzvinyirira kudya, pamwe nekutaura kushuva kweshuga uye zvakapusa makabhohaidhiretsi. Mumamiriro ezvinhu akadaro, kwete kungoita chete, asi kunyangwe kudzidza kudzikisira kushuvira kwesweets uye chikafu chine starchy, iwe haudi.
Iyo yekutora iri nyore: kana iwe ukasawana zvakakwana kurara, hauna simba rakaringana. Kana iwe usina simba rakakwana kuti uzadze mukaha uyu, urikudya shuga iri nyore kugaya.
Zvinoshamisa kuti chokwadi, kurara ndiyo nzira yakanakisa yekurwisa kunyanyisa. Uchibatsirwa nehope, haugone kudzikamisa kwechinguva chishuwo chako chinotyisa chekudya pane inofadza custard muffin, asi zvakare kuuraya zvishuwo zvemaswiti uye makabhohaidhiretsi - uye nekudaro kuwandisa uremu pamwe chete nazvo.
Edza kuteedzera aya maratidziro EZVO chete mazuva gumi uye uchave unofara nemhedzisiro.
Nagyon jo