Yidla i-Sugar Less ukulahlekelwa isisindo futhi uzizwe ungcono
Kulula kunalokho ongase ucabange ukunciphisa ukudla kwakho ushukela. Kodwa lokho akusho ukuthi kulula. Uma ungumlutha ushukela, umkhuba wakho ushukela ungase ubeke impi. Ngakho, uqala kanjani? Kunezindlela ezintathu ezilula zokudla ushukela omncane, kodwa kufanele uqale ngokuhlanza i-pantry yakho!
Sika ishukela ekudleni kwakho
UDan DeFigio uneseluleko esihle mayelana nokushukela ushukela ekudleni kwakho.
UDeFigio ungumbhali we- Beating Sugar Addiction for Dummies. Ukhulume nami mayelana nezimpawu zokulutha ushukela kanye nezinyathelo zokuqala noma ubani ongazithatha ukuze aphile impilo ephansi yoshukela. Ngokusho kukaDeFigio, kufanele uqale ukunciphisa ukudla kwakho ushukela ngokulahla lezi zokudla ezintathu:
- I-Sodas, iziphuzo ezithandekayo, nama-coffees. Iningi lenshukela esiyidla nsuku zonke aluveli ekudleni esikudlayo kodwa eziphuzweni esizidlayo. Eqinisweni, iziphuzo eziningi ezinempilo zivame ukuba iziphuzo ezonakalisa ukudla kwakho. Ngisho nokudla ama-sodas kungabangela inkathazo. UDeFigio uncoma ukuba "sihlale kude nama-sodas azo zonke izinhlobo, kokubili okuphethwe yi-sugar and sugar." Ukhuthaza amanzi anempilo, anamaphesenti esikhundleni salokho. Kodwa, amanzi awasebenzi kuwo wonke umuntu. UDeFigio unikeza lesi sixazululo, "Uma udinga ukuphuza kancane kancane iziphuzo eziphuzozayo , zama ukwengeza u-Stevia powder kunokuba ushukela noma amakhemikhali akho okuphuza utshwala. ukuthwala izingozi zempilo ezithandwa ngabathandayo. Ngokuhamba kwesikhathi ungancipha kancane kancane inani olifaka emanzini akho, ikhofi, noma itiye uze ungabi nomuzwa wokuthi udinga noma yikuphi ukunambitheka okungeziwe okunye. "
- Amakhandlela, amakhekhe, ama-dessert amaqhwa, kanye nemithombo "yokudla okungenamsoco" emashukela. Uma ungaqiniseki ukuthi ushukela wakho obhekwayo uqukethe kangakanani, hlola ilebula lamaqiniso emfuyo. UDeFigio uncoma ukugwema noma yikuphi ukudla okungaphezu kuka-10 amagremu ushukela ngokukhonza. Kodwa, ukhiye ukuqonda usayizi osebenzayo . Uma udla ngaphezu kwenani elibalwe kulebuli, uthola ushukela owedlula kunalokho okubonisiwe.
- Ijusi yezithelo kanye neziphuzo zejusi. U-Defigio uchaza ukuthi ngenkathi ijusi langempela lezithelo linamavithamini amaningi kanye nama-antioxidants, futhi liwumthombo ogxilile we-fructose. Uthi, "Ukuqothulwa kwe-Fructose," kuyindlela eqondile yamafutha omzimba. " Ama-cocktails amajusi nama-juice amabhokisi wezingane ngokuvamile amaphesenti ayi-10 kuphela noma ingcosana yelisi langempela futhi umkhiqizo osele uyisiraphu ye-high-fructose ye-corn noma enye i-sweetener eyenziwe.
Thola Izinhlamvu Ezifihliwe Ekudleni Kwenu
Ukuzama ukunciphisa ukudla kwakho ushukela kungaba lula uma yonke imikhiqizo equkethe yayibiza ngokuthi "ushukela." Kodwa, umgomo wukuthi imikhiqizo eminingi iqukethe ushukela futhi ibize nge-sweetener ngenye igama. Isibonelo, ungase ubone i-sucrose, dextrose, isiraphu yesinkwa, i-agave nectar, uju, noma amanye amagama okudideka-lawa onke amagama ashukela .
Ngakho-ke, isinyathelo sokuqala ekubhekaneni nomkhuba wakho ushukela ukufunda wonke amagama ahlukene ushukela abakhiqizi abangasebenzisa kumaphakheji. Khona-ke, hlola ukudla okunye okudlayo futhi uhlabe ukudla okuqukethe ushukela owengeziwe kakhulu.
Gweba Izinkanuko Zakho Sugar
Ukuze uphathe izifiso ezingase zithinte uma ushintsha ukudla kwakho, u-DeFigio unikeza amathiphu amathathu abalulekile:
- Yidla njalo ngokwanele usuku lonke. Uma uhamba isikhathi eside ngaphandle kokudla, umzimba wakho ungena esimweni sezinlamba, ubambe izitolo zezinhlanzi futhi uvula isikhungo sokuthanda.
- Phuza amanzi anele. I-hypothalamus yakho ilawula kokubili ukudla kwakho nokuzwa kwakho ukoma. Kulula ukudidanisa ukoma ngokufuna into yokudla.
- Hlela phambili. Yazi ukuthi uzodla yini usuku lonke ukuze ungazitholi ngesihe salokho okukulele ekamelweni lokuphumula emsebenzini noma ngabe yini esheshayo futhi elula e-drive-thru.
Izwi elivela
Khumbula ukuthi noma yimuphi ushintsho ekudleni kwakho kuthatha isikhathi nokulungiswa. Lezi zinyathelo ezincane zingase zingazizwa zikhululekile noma ezivamile ekuqaleni, kodwa emva kwamasonto ambalwa, uzophila impilo ephansi yoshukela futhi ujabulele izinzuzo zokudla okunempilo nokuphila okunempilo.
> Imithombo:
> Basu S, Yoffe P, Hills N, Lustig RH Ubudlelwano beShukela ku-Population-Level Diabetes Ukuqhathaniswa: Ukuhlaziywa kwe-Econometric yeDatha Ephindaphindiwe Yedatha. PLoS ONE 8 (2): e57873. i-doi: 10.1371 / iphephandaba.pone.0057873. Ngo-February 27, 2013.
> Amasevisi Okulawula Nokuvimbela Izifo. Rethink Drink Your. Septemba 5, 2013.