Pehea e hoʻi ai i hope o kahi Sugar Binge

Anter

• He aha ka mea e hana ʻole ai ma hope o ka pāʻina kō
• He aha ka mea e kōkua maoli ai ma hope o ka ʻai ʻana i ke kō
• Pehea e pale aku ai i ke kō ʻē aʻe
• Ka Laina Lalo
• Nānā no

Kōpaʻa. Hoʻolālā ʻia mākou e makemake iā ia mai ka hānau ʻana, hoʻohui ʻia ko mākou lolo e like me nā lāʻau lapaʻau ʻē aʻe, akā ʻaʻole makemake ko mākou pūhaka e like me kā mākou ʻono. I kekahi manawa loaʻa nā keu a i ʻole ke koʻikoʻi i ka mea ʻoi loa o mākou a komo mākou i ka nui o ke kō a me nā calorie ma mua o ka hoʻolālā mua ʻia. ʻO nā manawa ʻē aʻe mākou e hoʻonohonoho i nā meaʻai hoʻopunipuni e uku i kā mākou manaʻo hoʻoikaika kino e like me ka laser. Nānā ʻole i ke kūlana i pae iā ʻoe i ka ʻāina kō kō, e hoʻomanaʻo i ka haʻalele ʻana i ke ala maʻamau—A hiki i nā mea āpau. (ʻO ia ke kumu o ke kānāwai 80/20 ke kūlana gula no ka meaʻai ma ka honua maoli.) Eia ka mea e hana ai (a me ka mea ʻole e hana) i ka wā e holo ai i ka hoʻomalu pōʻino meaʻai ma hope o kēlā ʻai ʻana i ke kō.

He aha ka mea e hana ʻole ai ma hope o ka pāʻina kō

"Poloi" i kāu ʻai ʻana i ke kō. Mai pōloli ʻoe iā ʻoe iho i ka lā ma hope o ka binge kō. Akā, e kali a hiki i ka pōloli hou o kou kino a ʻai i kahi meaʻai liʻiliʻi i ka protein a me ka fiber e like me ka salmon broiled a me ka broccoli i kālua ʻia. (Psst...e nānā i kā mākou papa inoa hope loa o nā meaʻai protein kiʻekiʻe no ka hoʻoulu ʻana.) ʻO ka ʻai e like me kēia ka mea e mālama ai i kou kō koko i ka mana a hoʻoulu i nā hormones e paipai i kou kino e puhi i ke kō i mālama ʻia no ka ikehu (ʻo ia kāu ' He nui kaʻu no ka mea hiki i kahi binge kō nui ke hoʻonui i nā hale kūʻai kō o kou kino). E inu nui i ka wai a hoʻomau i ka ʻai ʻana i ka meaʻai kiʻekiʻe-protein, haʻahaʻa-carbohydrates no ka lā holoʻokoʻa ma hope. E kōkua kēia i kou kino e hoʻohana i kēlā kō keu, a me ke kaupaona wai e hele pū me ia.

Nā mea hoʻohui "Blocker". Nui nā mea hoʻopihapiha e koi e ālai i ka lawe ʻana o ke kō a me ka momona i kāu papaʻai. Hōʻalo iā lākou e like me ka maʻi ahulau, ma ke ʻano o ka papaʻai maʻamau a i nā hanana ke hoʻopau ʻoe i ka nui o nā meaʻai i manaʻo ʻia e ālai ʻia. (Pili: 10 Mea ʻai āpau i ʻoi aku ka maikaʻi no ka hoʻomaʻamaʻa ʻana ma mua o nā mea kōkua)

Ke hoʻopaʻa ʻia ka ʻai ʻana o ka momona a i ʻole ke kō i loko o kāu ʻāpana digestive, hoʻomau ia e hele i loko o kou kino, ka hopena o ka hoʻonui ʻana i ke kinoea, ka puʻu, a me ka ʻeha holoʻokoʻa. ʻO ke kiʻekiʻe o kēia mau hōʻailona e like me ka nui o ka "meaʻai paʻa" āu e ʻai nei. No laila, inā ʻoe e lawe i ka mea pale momona a ʻai i ka meaʻai haʻahaʻa momona, ʻaʻole ʻoe e ʻike i ka nui o kēia mau hopena ʻaoʻao. Inā lawe ʻoe i kahi mea pale momona a loaʻa i kahi meaʻai momona kiʻekiʻe (e like me ka ʻai splurge), ʻoi aku ka nui o nā hopena i makemake ʻole ʻia. Hōʻalo i ka hoʻopili ʻana i nā mea hoʻopili, no ka mea e ʻoi aku ka pōʻino ma mua o ka maikaʻi.

He aha ka mea e kōkua maoli ai ma hope o ka ʻai ʻana i ke kō

ʻAlika Alpha-Lipoic (ALA). ʻO ka ALA he antioxidant ikaika e hiki ai ke hoʻomaikaʻi i kou kino e hoʻohana i nā ʻakika e like me ka ikehu (puhi iā lākou). Hāʻawi nā meaʻai e like me ka milo a me ka broccoli i nā mea liʻiliʻi o ALA, akā koi ʻia kahi waihona e ʻohi maoli i kāna hopena "kaohi hōʻino". Lawe iā 200mg ma mua o kāu pāʻina e hāʻawi i kou kino i kahi hoʻonui hou i ka ʻike insulin. (E nānā i ke ʻano o ka hoʻopaʻa ʻana o kekahi wahine i kona makemake kō.)

ʻUmi Kinamona. ʻO ka kinamona kekahi hui e hiki ke hoʻomaikaʻi i ka hiki i kou kino ke metabolize a hoʻohana i nā haʻuki. Hōʻike ka noiʻi hiki iā ʻoe ke ʻike i kēia hopena me hoʻokahi punetune o ka kinamona i hoʻohui ʻia i kahi papa ʻaina; akā inā ʻaʻole ʻoe e luʻu i loko o kahi kīʻaha nui o ka oatmeal, ʻaʻole kūpono paha kēia ʻala. ʻO kēia ka wā e kōkua mai ai kahi waihona kinamona e like me Cinnulin PF. ʻO ka 250mg o Cinnulin PF i lawe ʻia ma mua o kāu splurge a laila he 250mg hou ma mua o kāu ʻai aʻe hiki ke kōkua i kāu kaʻina hana metabolic.

Pehea e pale aku ai i ke kō ʻē aʻe

ʻOiai e heʻe ke ala o kēlā me kēia kanaka i kekahi manawa, ʻo ka hopena maikaʻi loa no ka binge kō e pale ana iā ia ma mua. E nānā i kēia mau hoʻololi maʻalahi no nā kīʻaha kiʻekiʻe-carb e kōkua i ka hōʻemi ʻana i nā hopena kūpono i ke kō koko-a me ka unahi. (Bonus: ʻO wai ka ʻoi aku ke olakino, nā mea hoʻonaninani ʻona a i ʻole ke kō?)

• Kalepa: Hoʻokahi pop soda meaʻai wikiwiki loa (32 auneke) no ka smoothie me ka ʻoʻa ʻōwili, hua lino, hua, waiu ʻalemona, a me ka yogurt Helene. (A i ʻole e noʻonoʻo i kekahi o kēia mau smoothies vegan maikaʻi maoli.)
• Kalepa: 3 mau kīʻaha o ka wai ʻalani no 1 ʻalani, 4 mau māpala palaoa piha, a me 1 auneke tī.
• Kalepa: 14 mau lole peach fuzzy no ka 1/2 kīʻaha paʻakai paʻa, 1 peach liʻiliʻi, a me 25 pistachios paʻi.
• Kalepa: 5 punetune mau huawaina i uhi ʻia i ke kokoleka no ke kīʻaha o ka pudding chia chocolate i hana ʻia me 3/4 kīʻaha waiu ʻalemona unsweetened, 1 teaspoon maple syrup, 1 teaspoon vanilla extract, 3 punetēpuni hua chia, a me 1 punetēpē koko pauka, hoʻonani ʻia me 1/4 kīʻaha. o nā hua.

Ka Laina Lalo

Inā ʻike ʻoe e hoʻopololei ana ʻoe i kāu meaʻai a hauʻoli i ka nui o nā meaʻai sugary, ʻo ka mea maikaʻi loa āu e hana ai ʻo ia ka hoʻoikaika kino ma mua o kou ʻai ʻana. Inā ʻaʻole hiki a ʻaʻole hiki iā ʻoe ke hoʻoikaika kino ma mua, e hoʻāʻo e komo i kahi neʻe ma hope. ʻAʻole pono kēia i kahi hoʻomaʻamaʻa maʻamau (ʻaʻohe mea e makemake e lawe i kahi papa wili ma hope o ka ʻai ʻana i ka paina o Ben & Jerry's Chocolate Therapy), akā ʻo ka hele ʻana no kahi hele wāwae waena a lōʻihi paha kahi ala maikaʻi loa e hoʻi ai i ke ala me kāu hoʻolālā pono.

A ʻo ka mea nui, e hoʻomanaʻo ʻo ka binge kō i hoʻokahi manawa ʻai. Hoʻoholo ʻia kou olakino a me kou momona e kāu mau hana lōʻihi (e like me ka pale ʻana i kēia mau kumu sneaky ʻehiku ʻaʻole ʻoe e nalowale ka momona o ka ʻōpū). No laila, inā ʻai nui ʻoe i ke kō a makemake ʻole ʻoe i ka hoʻomaka ʻana o ka pāʻina a i ʻole ka ʻai ʻai, mai hoʻopaʻa nui iā ʻoe iho - e hoʻi hou i kāu hoʻolālā me ka ʻai aʻe.

Nānā no