Kurasikirwa kwehupfumi uye zvimwe zviitiko
Isu tose tine tarisiro (pamwe chete netariro uye hope) pane zvichaitika kana tikashandura kudya kwedu. Zvakakosha pakutanga kuti uyeuke kuti munhu wose akasiyana nekuremekedza kurasikirwa nekurema, uye haugoni kutarisira kuti unhu hwako huve hwakafanana nemumwe munhu. Nzira yakanakisisa ndeyokuva muchengeti anofarira uye akanyatsocherechedza, kuziva kuti muviri wako unopindura sei kuchinja kwakasiyana kwaunoita.
Izvozvo zvakati, pane zvimwe zvinhu zvaunogona kutarisira pane zvokudya zvakaderera-carb , kunyanya kana iwe uine muviri usingashandisi ne carbs kana sukari zvakanaka.
Zvaunotarisira Matamendeki
Kuchinja kunonyanya kukosha mumuviri wako kune zvimwe zvakabatana nekurasikirwa nekurema. Kana uine chimwe chezviratidzo zvehutano hwemagetsi, vanofanira kutanga kururamisa nekukurumidza. Zviratidzo izvi zvinosanganisira zvakakwirira-kupfuura-zvinoenderana neropa rega (kusagadzikana kweglucose kushivirira kana kupfuura pamusoro pekutsanya kwegazi glucose, zvichienderana neAmerican Association of Clinical Endocrinologists), kukwirira kweropa, high -ist-hip ratio, high triglycerides , uye low HDL cholesterol. Kana imwe yezviratidzo izvi isati yabva uye iwe wakawana yakawanda yemakinhydrate iwe, inofanira kutanga kuchinja mukati memavhiki mashoma, uye dzimwe nguva mazuva mashoma. Zvakawanda sezvatinoda kuderedza uremu, izvi ndizvo zvakakosha zvikuru, uye iwe unofanirwa kuinyora uye kupemberera.
Chimwe chinhu chingaitika kana iwe uri pane zvakanyanya-kudya-carb (pasi pemakumi mashanu kana kuti g gramu yemakrohydrate pazuva) ndeyekuti muviri wako uchatanga kushandura kushandisa mafuta kune simba panzvimbo yemakinhydrate.
Chii chaunotarisira mumagariro ekurasikirwa kwemaviri
Zvechokwadi, muyero wekutema kurasikirwa kunowanzosiyana zvakasiyana nemasikirwo ega uye kuti kuwedzerwa kwehuwandu hwehu huri-kukwirira kwekutanga kuyerwa, nekukurumidza iwe uchatadza kurasikirwa.
Kana uine huwandu hunorema hunorema kurasikirwa, pakuguma kwemwedzi wokutanga yako yehutachiwana hunorema hunofanira kumira (kubvumira kusiyana kwevakadzi vari kuenda kumwedzi). Kana iwe ukanamatira pane chirongwa chako iwe unofanira kuramba uchingorasikirwa zvakanyanya kana zvishoma pamutengo iwoyo kwemwedzi mishomanana. Pane imwe nguva, pachava nekuderera mumwero wekureruka, uye iwe unogona kuwana zvivako mukurasikirwa kwako. Usanetseka pamusoro pematombo evhiki kana maviri; Ingova mukuru-wechokwadi kuti hausi kubvumira mamwe kodhaidhadhi kuti apinde mukati mekudya kwako.
Chimwe chikonzero chekureruka kwekureruka kwekurema ndiko kuti metabolism inowedzera kunonoka sezvo nguva ichienderera mberi, saka kudya zvokudya zvakafanana zvezvokudya hazvigoni kupa chiyero chakafanana chekurehwa kwekureruka. Nzira yakanakisisa yokurwisana nayo iyi ndeye chirongwa chekuvhiya. Kana usati watanga kuedza kushandisa, zvinokosha kutanga, kunyange kana mwana ari matanho pakutanga. Kana uri kutotanga kushandisa, edza kuwedzera chikamu chekudzidzisa simba. Zvisinei, "kunonoka" kunoitika nekurema kwekurema hakusi kungoshaya kwekuita muviri kana kupumha kwemetabolism, zviri mumutengo wekuti tifambe tichitenderera kwose, inozivikanwa seNAT ( kwete kushanda basa rinonzi thermogenesis ). Edza kubhadhara pane izvi zvebasa rako zvakare.
Apo, somuenzaniso, kutaura pafoni, simira pane kugara, famba panzvimbo pokumira.
Zvaungatarisira Pfungwa
Pane imwe nguva panguva iyi, unogona kuwana izvo zvinonzi "End of the Honeymoon". Nguva yehuchi yehupenyu chikamu cheupenyu huzhinji hunochinja hupenyu hwakanaka! Iwe unofara kushandisa nguva yekudzidza nezvehupenyu hwako hutsva, uri kuwana mazano akanaka, uye iwe unofara kushandisa nguva yakaenzana yenguva uchifunga nezvazvo. (Shamwari uye mhuri inogona kutanga kuneta kukunzwa iwe uchitaura nezvazvo, zvakadaro.) Ino inguva yakakura yekusimbisa nzira yako itsva yekudya uye ita zvaunokwanisa kuita kuti uve wechipiri nokuti, pane imwe nguva, rudo rwako ne mararamiro matsva angangoerekana asvika.
Izvi zvakajairika, uye zvakanaka kuronga. Zvinogona kuitika mumavhiki maviri kana gore rimwe chete, asi vanachipangamazano vepfungwa vanozokuudza kuti mwedzi mitatu kana inenge yechinomwe kuchinja kwehutano ndiyo nguva chaiyo yekuti izvi zviitike.
Dzimwe nguva "Mugumo weHu Honeymoon" unokonzerwa nechiitiko cheupenyu chinochinja mararamiro ako. Iwe unowana kukurudzirwa kubasa, amai vako vanouya kuzoshanyira, iwe unotsigira kukuvadza, uye kamwe kamwe unozviwana uchinge wawira mumaitiro ekare ekudya. Pane dzimwe nguva, vanhu vanongotanga kurasika nzira yavo yekare yekudya. Vanodarika bhakiro uye chido chekuchida chekare chavanoda. Iko kufunga kwakangoerekana, "Izvi zvinoreva here kuti handigoni kuva ne ice cream zvakare?" zvinorwadza. (Kuchinja kudya kwako hakureve kuti iwe haugoni kudya zvokudya zvakare, nenzira.)
Chinhu chinonyanya kukosha chaunogona kuita panguva ino ndechokubvuma kuti chii chiri kuitika. Unhu uhwu ndechokusaziva usingazivi kuti iwe udzokere shure nenzira dzako dzekare. Ino inguva yakaipa yekuenda isingazivi. Izvi zvakakwana uye zvinotarisirwa, uye iwe unofanirwa kugara iwe pasi kuti utaure nemwoyo-kutaura-moyo. Unonyatsoda kuramba uine izvi here? Ndezvipi zvinobatsira? Zvakakosha here kurasikirwa ? Ndezvipi zvinangwa zvako? Taura nevamwe vanozotsigira manzwiro enyu, uye vanyengere.
Inyevero: Inenge dzose zvidzidzo zvekudya zvinoratidza kuti nemwedzi mitanhatu vanhu havafambisi kudya pamwe chete nevakaita pakutanga. "Carb Creep" chinhu chinowanzoitika, apo mamwe maginhaidhyrti anopinda mukati mekudya kwako. Zvakanakisisa kuongorora carbs yako zuva roga roga, asi kunyange kana iwe usingaiti izvi, kazhinji iwe unofanirwa kumhanya zuva rekudya kwako kuburikidza nepurogiramu yezvokudya kuti uve nechokwadi kuti uri kuramba uri munzira.
Stop Dieting; Tanga Upenyu Hwako-Carb
Zvimwe kunze kwekutarisana neMugumo we Honeymoon (kana zvikaitika), une basa rimwe rekutanga mumwedzi mitanhatu yekutanga: Shandura yakaderera-carb kudya kubva pakuva "kudya" kuti uve "nenzira iyo iwe unodya." Uri kuuya sei nebasa iri? Pane mhombwe dziri kuchengetedza kudya kwako kubva pakuramba zvakanaka here? Iko kune firiji yako uye friji yakachengetwa nezvinhu zvishoma-carb iwe unonakidzwa here? Iwe unofanirwa kutarisana navanhu vasina kutsigira here? Zvokudya zvako zvinonaka here? Tsvaga zvipingamupinyi zvawakawana pakugadzikisa-carb kudya tsika, kunakidza, uye kusingabhadhari. Yambiro: kubika kunogona kubatanidzwa.
Sources:
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Kirshenbaum, DS et al. Nhanho dzekuchinja mukubudirira kwekutakura kwemazivi: Chimiro chechipatara chinotorwa. Utano hweHutori 23 (4) 623-35 Kubvumbi 1992.
Maclean, Heather M. Maitiro ezvokudya zvakabatana kuzvidzora mune chirwere cheshuga. Social Science & Medicine, 32 (6): 689-696. 1991.
Shai, Iris, et al. "Kurasikirwa kwehuremu neAka-Carbohydrate, Mediterranean, kana Kudya-Fat Zvokudya." The New England Journal of Medicine 359: 229-241.