Yeej qhov Binge

Zoo Siab

• Tshuaj xyuas rau

Qee zaum txhua txhua hnub, tus poj niam tab tom muaj lub sijhawm noj zaub mov tsis txaus. Rau qee tus neeg, kev tshaib plab tshwm sim thaum yav tav su, ua rau muaj kev mus rau lub tshuab muag khoom noj - dab tsi. Lwm tus xav tias cov khoom noj txom ncauj tuaj zoo ua ntej tav su thiab pib pilfer los ntawm lawv lub hnab noj su, tsuas yog yuav rov qab ua dua tom qab. Dab tsi yuav pib raws li kev xav tau tuaj yeem hloov pauv sai sai rau hauv binge.

Feem ntau, nws yog peb txoj kev xav uas ua rau peb noj ntau dua. Kev ntxhov siab, kev ntxhov siab thiab kev ntxhov siab feem ntau txhais tau tias yog kev tshaib kev nqhis. Peb xav tias peb xav tau roj av thaum peb xav tau kev nplij siab tiag tiag. Qhov teeb meem yog, cov khoom noj uas muaj kev nplij siab (cookies, chips, ncuav mog qab zib, thiab lwm yam) feem ntau ua tiav cov carbohydrates ntau hauv qab zib, rog thiab ntsev. Cov kws tshaj lij hais tias peb xav tau cov carbohydrates vim tias lawv txhawb kev tsim cov serotonin (ib lub hlwb tshuaj uas tswj cov kev xav thiab kev tsaug zog thiab zoo li ua kom muaj kev ntxhov siab thiab ua kom muaj kev so). Daim ntawv teev zaub mov yog ib txoj hauv kev zoo los tawm tsam qhov no. Sau cia thaum twg thiab koj noj dab tsi tuaj yeem nthuav tawm cov qauv pib: pizza ua ntej kev nthuav qhia loj, lossis qos yaj ywm chips rau yav tav su tub nkees.

Cov kws tshaj lij kuj pom zoo tias peb tau dhau los ua neeg nyiam noj zaub, nws yog txhua yam peb xav txog. Deprivation hloov mus rau hauv kev xav. Qhov tseeb yog, thaum koj tshem tawm cov khoom noj uas nyiam los ntawm koj cov zaub mov, koj tsuas xav tau nws ntau dua. Txoj kev daws teeb meem? Noj me me ntawm cov zaub mov zoo li no thiab koj yuav tsis hnov ​​​​qab. Los yog, nrhiav txo cov rog thiab -calorie versions.

Ib qho khoom noj muaj txiaj ntsig zoo, muaj kev noj zaub mov zoo (nplua nuj hauv cov carbohydrates yooj yim, nqaij ntshiv, nqaij qaib thiab ntses, cov khoom lag luam muaj roj tsawg, txiv ntseej, noob, thiab txiv hmab txiv ntoo thiab zaub tshiab) yuav tawm ntawm txhua qhov pang uas los ntawm txoj kev tshaib kev nqhis, thiab tawm hauv chav rau ob peb indulgences. Thaum npaj zaub mov, xaiv qhov sib npaug zoo ntawm cov carbohydrates thiab cov protein thiab ntxiv ntau cov khoom tshiab. Cov carbohydrates yooj yim, zoo li qab zib thiab zib ntab, tuaj yeem ua rau koj lub zog tshee vim tias lawv cov metabolism hauv sai, tab sis tsis ntev yuav xa koj mus rau lub tshuab muag khoom kom ntau roj. Complex carbohydrates (legumes, tag nrho cov nplej, txiv hmab txiv ntoo thiab zaub) yuav siv sij hawm ntev mus zom, muab lub zog ntev. Lawv kuj ntxiv ib koob ntawm fiber ntau, uas nqus dej ntawm nws txoj kev los ntawm txoj hnyuv, ua rau koj xav tias fuller. Ntxiv rau, nws yuav siv sij hawm ntev dua los zom cov zaub mov fiber ntau, ua kom qeeb ntawm cov txheej txheem ntawm kev noj mov thiab muab sijhawm rau koj lub hlwb kom paub txog cov cim ntawm satiety. Ntxiv me ntsis protein rau cov zaub mov carb, thiab cov roj uas koj tau txais yuav txaus los tawm tsam ntawm cov pluas noj nibbling (yog tias tsis yog, tsis txhob ntxhov siab - peb muaj cov tswv yim khoom noj txom ncauj zoo).

Nrog kev npaj me ntsis, koj tuaj yeem tsim ib hnub noj qab haus huv, noj zaub mov zoo txij li sawv ntxov mus txog thaum pw tsaug zog yog li koj yuav txaus siab - thiab hnia binges goodbye.

Ib hnub zoo noj

Noj tshais Yeej muaj ob hom neeg - noj tshais thiab tshais tshais tshais. Ntawm cov neeg noj tshais yog "doughnut-dunkers" thiab "grabbers". Pom tseeb tom kawg yog qhov nyiam dua. Cov kev tshawb fawb qhia tias cov neeg uas tau noj tshais noj qab haus huv noj tsawg dua cov zaub mov muaj roj thiab muaj tsawg dua cov khoom noj txom ncauj tsis txaus ntseeg ntau dua li cov uas tsis ua. Noj ib yam dab tsi, thiab tsom rau carbs (lawv muab lub zog ceev). Ntxiv cov protein me me, uas yuav siv sij hawm ntev dua kom tawg kom koj lub zog noj tshais ntev dua. Qee lub tswv yim: ib lub bagel nrog ib tug tablespoon ntawm lub teeb cream cheese, ci nrog ib tug tablespoon ntawm txiv laum huab xeeb butter, cereal nrog mis nyuj tsis muaj rog, txiv hmab txiv ntoo nrog nonfat yogurt los yog lus Askiv muffin nrog peb qe dawb. Yog tias koj tsuas tsis tuaj yeem xav tias mob plab dab tsi ua ntej 10 teev sawv ntxov, sim "pib noj tshais": txiv hmab txiv ntoo smoothie (puree nonfat mis, txiv pos nphuab thiab txiv tsawb), tag nrho cov nplej zom zom nrog txo cov roj txiv laum huab xeeb, lossis puv tes siab - fiber ntau cereal thiab ib khob ntawm txiv kab ntxwv kua txiv.

Noj su Ntau yam kev xaiv zaub mov muaj ntau yam ua rau tus cwj pwm dua li kev tshaib kev nqhis. Noj su, piv txwv. Nws siv sijhawm 10 feeb los ua noj su noj qab nyob zoo hauv tsev. Nws yuav siv sij hawm ntau dua li taug kev mus rau lub tsev noj mov lossis deli, xaj zaub mov, tos hauv kab, thiab diav rawg nyiaj ntsuab. Koj hais tias koj "tsis muaj sijhawm," tab sis koj ua tau. Npaj ua ntej thiab noj pluas su noj qab nyob zoo hauv lub sijhawm luv luv (thaum zam kev tawm tsam kev ntxias). Txaus siab rau cov khoom noj uas muaj rog tsawg hnub tom qab. Yog tias lawv xav tau sprucing, ntxiv cov khoom xyaw uas ntim tau zoo xws li hnav khaub ncaws tsis muaj rog, salsa, balsamic vinegar, ci liab kua txob, tshuaj ntsuab tshiab thiab kua txob kub. Ua zaub xam lav hmo ua ntej thiab ntxiv hnav khaub ncaws ua ntej noj mov. Rov ua dua lub tais txheem ntawm lettuce: ntxiv diced txiv apples, almonds, taub dag noob, taum, raisins thiab feta cheese. Ua rau nws noj mov los ntawm kev pov rau hauv ib nrab ntawm cov tuna, ib khob ntawm taum garbanzo los yog cov nqaij qaib seem.

Nyob rau hauv lub deli, tau grilled los yog roasted qaib ntxhw los yog nqaij qaib (tsis muaj tawv nqaij thiab ntses), txo cov rog cheese, kua zaub kua zaub (tsis muaj qab zib), hearty breads thiab txiv hmab txiv ntoo tshiab thiab zaub. Cajun thiab cov zaub mov dub feem ntau tau ntim nrog tsw - tsis rog.

Noj hmo Kev tshaib kev nqhis tuaj yeem cuam tshuam koj qhov kev xav noj hmo zoo tshaj plaws. Yog tias cov khoom noj muaj txiaj ntsig tsis tau yooj yim, koj yuav tsum lob qee yam sai thiab tsis zoo.Yog tias koj yuav tsum ua pizza los ntawm kos, koj puas tseem xaiv nws? Npaj lub freezer nrog cov nplej nplej tag nrho, cov nplej tag nrho cov nplej tortillas, cov zaub khov, cov khoom noj khov thiab cov khoom noj muaj roj tsawg. Thauj khoom hauv lub tub yees nrog cov khoom noj uas tsis muaj rog thiab tsis muaj rog, cov kua txiv lws suav, chutneys, salsas, zaub xam lav hnav khaub ncaws, thiab txiv hmab txiv ntoo tshiab thiab veggies. Npog lub txee nrog cov nplej tag nrho (bulgur, couscous, quinoa, brown mov), pasta, taum kaus poom, kua zaub tsis muaj roj, txiv lws suav qhuav, qhuav cov nceb qus thiab rhawv zeb ntawm cov kua txob liab. Noj hmo zoo heev ntawm cov nplej zom, taum thiab porcini nceb - ncaws nrog cov zaub qhwv tshiab - tuaj yeem npaj tau hauv 20 feeb, suav nrog lub sijhawm nws siv los ua dej npau.

Koj vs. vending machine

Ib txoj kev tshawb fawb ntawm Michigan State University pom tias ntawm 133 cov khoom noj txom ncauj sib txawv muaj nyob rau hauv cov khw muag khoom tsis muaj tub yees, tsuas yog plaub raug suav tias yog "cov khoom noj muaj txiaj ntsig" (nplua nuj ntawm cov as-ham ntsig txog cov ntsiab lus calorie). Txawm li cas los xij, thaum cov kws tshawb fawb tau ntxiv cov khoom noj muaj txiaj ntsig zoo rau lub tshuab, kev muag khoom muag poob. Qhov tseeb yog, tib neeg feem ntau xaiv cov khoom noj khoom haus tsawg tshaj plaws hauv lub tshuab.

Npaj - nqa koj cov khoom noj txom ncauj (txiv hmab txiv ntoo, veggies, yogurt, txiv ntseej thiab noob, lossis txawm tias noj cov ncuav qab zib uas tsis muaj rog lossis tsis muaj rog lossis cov ncuav qab zib angel zaub mov). Rau hnub thaum lub tshuab muag khoom yog koj txoj kev xaiv nkaus xwb, xaiv koj txoj kev kho kom zoo. Rog, qab zib thiab ntsev khiav tawm tom qab lub khob; Txawm tias cov kev xaiv tsis muaj rog thiab tsis muaj rog (cov ncuav qab zib, ncuav qab zib, khoom qab zib) muaj suab thaj ntau heev (thiab xyaum tsis muaj cov vitamins thiab minerals). Tab sis muaj lawv yog tias koj xav tau tiag tiag. Tsuas txwv koj zaus thiab hloov nrog lwm yam kev xaiv. Saib peb cov npe rau cov nyees khawm zoo tshaj plaws los thawb (thiab kom nug koj cov tswv ntiav kom npaj cov txiv hmab txiv ntoo tshiab, yogurt thiab qhaub cij).

Vim li cas koj yuav tsum noj khoom txom ncauj

Nws yuav luag tsis yooj yim sua kom suav tag nrho ntau dua 40 cov khoom noj uas peb lub cev xav tau hauv ob peb pluas noj. Qhov ntawd yog qhov uas khoom noj txom ncauj tuaj. Nyias koj cov zaub mov noj nrog cov khoom noj txom ncauj uas muaj fiber ntau, calcium, folate, beta carotene thiab vitamin E (cov khoom noj muaj roj tsawg, txiv hmab txiv ntoo, zaub, txiv ntoo thiab noob yog cov kev xaiv zoo). Nco ntsoov tias lawv txaus siab - tsis txhob nqa carrots thiab celery ua haujlwm yog tias koj tsis nyiam lawv. Nov yog qee cov tswv yim rau cov khoom qab zib qab zib thiab ntsev cravers.

Khoom txom ncauj rau cov hniav qab zib

* Mixed txiv hmab txiv ntoo - apricots, prunes, raisins, txiv apples

* Fresh los yog qhuav figs nrog tshis cheese

* Cov qos yaj ywm qab zib nrog maple phoov

* Unsweetened applesauce nrog Ginger snaps

* Tsis muaj roj los yog tsis muaj rog yogurt nrog tshiab raspberries

* Angel zaub mov ncuav mog qab zib nrog kiwi, strawberries los yog tag nrho cov txiv hmab txiv ntoo kis

* Ib qho khoom noj uas tsis muaj rog lossis rog tsawg

* Cov ncuav qab zib tsis muaj rog lossis rog tsawg uas tsis muaj qab zib ntau: tsiaj crackers, graham crackers, fig thiab lwm yam txiv hmab txiv ntoo tuav, vanilla thiab txiv qaub wafer ncuav qab zib

* Gelatin nrog tshiab sliced ​​​​peaches

* Pudding (ua nrog mis nyuj tsis muaj rog) thiab hlais txiv tsawb

Khoom txom ncauj rau ntsev craving

* Raw veggies ( tswb peppers, broccoli, carrots, zucchini) nrog fat-free ranch hnav khaub ncaws

* 1/2 ci qos yaj ywm nrog rog tsis muaj qaub cream

* Ci tag nrho-grain crackers nrog txo cov rog cheese

* Cw Cocktail

* Blanched almonds

* Sunflower / taub dag noob

* Ci pob kws chips nrog salsa

* Whole-wheat pretzels nrog ntsim mustard

* Fat-free or "light" popcorn

* Rice ncuav nrog txiv nkhaus taw chutney

* Ry-Krisp thiab seasoned flat-bread crackers nrog kua zaub kua zaub

* Matzo thiab dej qab zib crackers nrog tsev cheese tsis muaj rog (ntxiv rau Old Bay seasoning rau tsw)

* Txiv lws suav thiab tsev cheese

phooj ywg muag khoom

Es tsis txhob: ncuav qab zib

Xaiv: Tsawg rog granola tuav. Tsuas paub tias lawv muaj qab zib heev.

Es tsis txhob: Qos yaj ywm chips, pob kws chips los yog nacho-cheese tortilla chips

Xaiv: Ci qos yaj ywm chips. Zoo nrog cov dos tsis muaj rog (nqa cov tshuaj txhuam hniav yog tias koj muaj kev sib tham yav tav su).

Es tsis txhob: Cheese puffs los yog curls

Xaiv: Ci bagel chips. Zoo heev topped nrog fat-free cream cheese thiab roasted liab peppers.

Es tsis txhob: Roj-roasted txiv laum huab xeeb

Xaiv: Pretzels Whole-wheat thiab oat-bran yog qhov zoo tshaj plaws; xaiv nyuaj pretzels, pretzel nuggets thiab nyias twists thiab khaws ntsim mustard ntawm koj lub rooj. Tsis txhob pretzels nrog qab zib los yog fatty coatings (xws li zib mu mustard).

Es tsis txhob: Feem ntau cov khoom qab zib chocolate bar

Xaiv: Tootsie Roll, peppermint patty lossis 3 Musketeers. Yog tias koj yuav tsum muaj cov qhob noom xim kasfes, txoj hauv kev muaj roj tsawg mus.

Es tsis txhob: Cupcakes los yog khoom noj txom ncauj ncuav mog qab zib nrog icing

Xaiv: Liab los yog dub licorice los yog Life Savers

Tshuaj xyuas rau