Gaskiyar lamari, ko ba haka ba? Ga alama a gare mu cewa gudummawar da aka yi da farin cakulan shine kawai lada na mako mai aiki, ko wani abu da zai iya inganta halinka a yanzu… Kuma, ba shakka, wannan gudummawar zai yi “aikinsa” mai daɗi kwata-kwata… Wannan shine mafi yawan tunanin mutane. Aƙalla, har sai sun fara fusatarwa suna fitar da sanannen jumlar “Ta yaya za a rage / kayar da sha'awar abinci mai zaki da abinci mai laushi?”
Gaskiyar gaskiyar wannan labarin mai dadi shine mutane suna kashe kansu a hankali ta hanyar shan tarin sukari ba tare da sun sani ba. Mutumin da ya saba da mafi kyau ga ciye-ciye kamar ƙaramin gingerbread, kuma mafi munin ci cin sikari da aka saya cike da jam (ko manna cakulan) a cikin jaka tare da gwangwani na soda, a daidai lokacin da ake yin guguwar gastronomic, kwata-kwata bai gane ba abin da ke cikin abincinsa na yau da kullun akan ƙayyadaddun tsari an tsara shi aƙalla 500 kcal. Ka tuna cewa idan wannan ya ci gaba, dole ne ka yi aiki da gaske kuma na dogon lokaci tare da tambayar ta yadda za a kawar da sha'awar abubuwan zaki. Don ƙarin bayani game da ƙididdigar yawan amfani da sukari, duba gabatarwar bidiyo ta CreditSuisse.
A cewar ɗayan da na fi so (kuma ba wai kawai ba) masanan abinci, Dr. Hyman, jaraba da zaƙi da abinci mai tsafta kamar yawancin rikicewar cin abincin ne kamar yadda ake iya gani da farko. Cutar cuta ce. Ana sarrafa shi ta hanyar hormones da neurotransmitters, waɗanda ke sanadin kuzarin sanannen sukari da carbohydrates. Sakamakon haka shine yawan amfani da sukari, yawan cin abinci, da kuma tarin matsalolin lafiya. Ba abin mamaki bane, shawo kan sha’awar zaƙi da abinci mai tauri ba abu ne mai sauƙi ba. Duk da haka, ana iya yin aiki ma.
Abun takaici, a yau, kukis, muffins, sodas mai taushi, da kayan miya suna daga cikin abincin mutane da yawa. A cikin wani binciken, masu bincike daga Harvard sun gano wani abin birgewa: Ya zama cewa shan ruwan madara mai sukari ba wai kawai yana kara karfin sukarin jini da na insulin ba, wanda ke haifar da sha'awar sukari, amma kuma yana haifar da sauye-sauye a cikin kwakwalwa: sukarin daga abin shan ya juya akan cibiyoyin da ke da alhakin jaraba.
Don kawar da sha'awar sukari da kuma sake jujjuyawar shaye-shayen carbohydrate wanda ke lalata lafiyarmu, kuna buƙatar ɗaure kanku da bayyananniyar shirin detox wanda zai ɗauki kwanaki 10 da matakai 10 kawai don aiwatar da nasarar. sabuwar rayuwa, wanda, babu shakka, da sannu za ta faranta muku rai tare da kyakkyawan sakamako mai ma'ana.
1.Yi shawarar yanke detoxification
Ee Ee daidai. Ba wai kawai ba - “Ya kamata in ci ƙananan muffins daga wani kayan ƙanshi na kusa”, amma “Zan ɗauki lafiyata, zan iya yin yaƙi daidai gwargwado tare da sha'awar kayan zaki!”
2. Ba zato ba tsammani barin kayan zaki
Babu wata hanya ɗaya don magance jarabar ilimin lissafi ta gaskiya banda cikakkiyar ƙi. Kauce wa kayan zaki, kowane nau'in sukari, duk samfuran gari, da duk kayan zaki na wucin gadi - suna haɓaka sha'awar kawai da rage jinkirin metabolism, wanda ke haifar da tarin mai. Har ila yau, yanke duk wani abu da ya ƙunshi trans fats, ko hydrogenated fats, da monosodium glutamate. Don yin wannan, ya kamata ku guje wa duk wani abincin da aka sarrafa na kwanaki 10. Kuma don cikakken lalatawa - ba da kowane nau'in hatsi na kwanaki 10. Ku yi imani da ni, wannan "hadaya" za ta taimaka wajen kawar da sha'awar kayan zaki.
3. Kar a sha kaloris
Duk wani nau'in kalori mai ruwa ya fi muni fiye da abinci mai ƙarfi tare da sukari ko gari. Ka yi tunanin abubuwan sha masu daɗi duk suna ɗaukar sukari kai tsaye zuwa hanta. Koyaya, ba ku jin ƙoshin lafiya, don haka da rana kuna cin abinci da yawa, kuma kuna son yawan sukari da carbohydrates. Abin sha mai daɗi (wanda ya haɗa da duk soda, juices (ban da ruwan ganyen kayan lambu), abin sha na wasanni, shayi mai daɗi ko kofi) sune mafi girman tushen adadin kuzari a cikin abincin Yammacin Turai. Rabin lita na soda ya ƙunshi cokali 15 na sukari! Gwargwadon soda daya a rana yana ƙara haɗarin haɗarin kiba da kashi 60% da haɗarin mace ga nau'in ciwon sukari na II da kashi 80%. Ka nisanci waɗannan abubuwan sha kuma zai fi sauƙi don shawo kan sha'awar abubuwan zaki.
4. moreara yawan furotin a cikin abincinku
Cin abinci mai gina jiki a kowane abinci, musamman a lokacin karin kumallo, shine mabuɗin don daidaita sukarin jini da matakan insulin da rage sha'awar sukari. Ku ci goro, iri, kwai, kifi. Idan ba ku daina kayan dabba ba, to, ku zaɓi kiwon kaji mai inganci ko nama daga dabbobin da ake ciyar da abinci na shuka da kiwo ba tare da amfani da maganin rigakafi da hormones ba.
5. Amfani da madaidaicin carbohydrates a cikin adadi mara iyaka
An ba da izinin adadin kayan lambu marasa ƙima, kamar ganye, kabeji (farin kabeji, ganye, broccoli, sprouts Brussels, da sauransu), bishiyar asparagus, koren wake, albasa, zucchini, tumatir, dill, eggplant, cucumbers, karas, barkono, da dai sauransu da dai sauransu Domin rage son kayan zaki da abinci mai ɗaci, yakamata a ware dankali, dankali mai daɗi, kabewa da gwoza - kuma na kwanaki 10 kaɗai.
6. Yakai suga da mai
Dalilin yawan wuce kima ba mai kiba bane, amma sukari. Fat yana haifar da koshi kuma yana da mahimmanci don ciyar da sel ku. Kuma yana taimakawa daidaita matakan sukari na jini. Haɗa fats masu lafiya tare da furotin a cikin kowane abinci da abun ciye-ciye, gami da kwayoyi da tsaba (waɗanda su ma ke ɗauke da furotin), man zaitun, man kwakwa, avocados, da abinci mai kitse na omega-3.
7. Kasance cikin shirin gaggawa
Ya kamata ku lura da yanayin da zafin jininku ya sauka yayin da kuke cikin wani wuri wanda ba zai dace da cin abinci mai kyau ba, kamar tashar jirgin sama, ofis, ko wurin shakatawa na yara (kamar yadda na samu a ƙarshen wannan makon). Tabbatar shirya abincinku na kwanaki 10 na detox gaba da lokaci kuma ku tanadi kayan ƙoshin lafiya irin su almond, walnuts, 'ya'yan kabewa,' ya'yan itace, da kayan marmari don taimaka muku ku ci gaba kan hanya da kuma sarrafa abubuwan da kuke so na sukari.
8. Numfashi domin fita daga halin damuwa.
Lokacin da kake cikin damuwa, kwayoyin halittar ku a haukace suke. Matakan Cortisol sun tashi, suna haifar da yunwa, ciki da kuma ɗakunan ajiya masu ƙugu, kuma zai iya haifar da ciwon sukari na II.
Binciken kasashen waje ya nuna cewa numfashi mai karfi yana kunna jijiya ta musamman da ake kira jijiya mara. Yana canza yanayin tafiyar da rayuwa, tsoma baki tare da samuwar shagunan mai da haifar da kitsen mai. Duk abin da ake buƙatar yi don kunna jijiyar farji shine 'yan mintoci kaɗan na zurfin numfashi, kuma wannan pranayama zai zo da hannu don haɓaka ƙwarewar tunani.
9. Dakatar da tsarin kumburi
Idan aikin yaƙar sha'awar kayan zaki da abinci mai laushi wani abu ne da ya dace da tsarin tabbatar da ilimin Fermat a gare ku, kula da abin da ke faruwa a cikin jikin ku.
Bincike ya nuna cewa kumburi na iya zama dalilin rashin daidaituwar sukarin jini, pre-diabetes, da kuma ciwon sukari na II. Tushen mafi yawan kumburi (banda sukari, gari, da mai mai) shine rashin haƙuri na ɗan adam ga wasu abubuwan abinci.
Mafi yawan masu laifi sune gluten (gluten) da kayan kiwo. A guji alkama da kayan kiwo na kwanaki goma. Yin hakan ba zai zama da sauƙi ba, amma bayan kwana biyu ko uku ba tare da su ba, tabbas za ku ji ƙarfin kuzari, kawar da nauyi kuma ku ga cewa yawancin alamun rashin lafiya sun ɓace, kamar yadda ya zama sauƙi don kawar da sha'awar. kayan zaki.
10. Samu isasshen bacci
Rashin bacci yana haifarda sha'awar sukari da carbohydrates, tunda rashin hutu gama gari yana shafar homonin ci. Tabbas ba ta hanya mai kyau ba.
Don ganowa da kuma nazarin alaƙar da ke tsakanin bacci da kwadayin abinci mai zaƙi da abinci mai laushi, masanan kimiyya sun gudanar da wani bincike wanda ya shafi ɗaliban da suka kwashe awoyi 8 kacal a gado maimakon awa 6 da aka ba su shawarar a rana. Gwajin ya nuna cewa irin waɗannan matasa suna da ƙaruwa a cikin homonin yunwa, raguwa a matakin homonin da ke danne sha'awa, da kuma bayyananniyar sha'awar sukari da sauƙin carbohydrates. A cikin irin wannan yanayin, ba wai kawai don yin aiki ba, amma har ma don koyon yadda za a rage sha'awar kayan zaki da abinci mai laushi, kawai ba ku so.
Aukar hanya mai sauƙi ne: idan ba ku sami isasshen barci ba, ba ku da isasshen kuzari. Idan bakada isasshen kuzari don cike wannan ratar, kuna shan mafi sauƙin narkewar sukari.
Abin mamaki gaskiya ne, bacci shine hanya mafi kyau wajan magance yawan cin abinci. Tare da taimakon barci, ba za ku iya kwantar da hankalinku na ɗan lokaci kawai ba don yin liyafa a kan muffin mai daɗi, amma kuma ku kashe sha'awar kayan zaki da na carbohydrates - sabili da haka nauyi mai yawa tare da shi.
Gwada bin waɗannan jagororin na kwanaki 10 KAɗai kuma zakuyi farin ciki da sakamakon.
Nagyon jo