Xim xav kom poob ceeb thawj: Cov khoom txhim khu cov kev xav ntawm kev tshaib kev nqhis!

Tej zaum koj yog surrounded los ntawm kev nyuaj siab thiab koj mus txog rau zaub mov tsis zoo. Lawv tam sim ntawd tsa cov ntshav qab zib ntau ntau thiab ua rau ib tug txaus ntshai rau koj lub cev. Nyob rau hauv tas li ntawd, lawv aggravate qhov kev xav ntawm kev tshaib kev nqhis, thiaj li hais tias koj yog ib tug tshwm sim ntawm overeating thiab nkag mus rau hauv ceeb thawj. Yog hais tias koj xav kom poob ceeb thawj, koj yuav tsum tau paub cov khoom. Lawv yuav tsum ua zoo dev tom!

cheese

Cov neeg yog biologically nws zoo tshuaj tiv thaiv rau cov mis nyuj protein. Cheese - ib tug concentrated mis nyuj, yog li ntawd cov nyhuv yog tshwj xeeb yog muaj zog. Nyob rau hauv ua ke nrog nrog ib tug high-muaj roj cheese, thiab ntsev yog tau ib tug tsis tshua txaus nyiam cov khoom. Qhov ntau koj noj, qhov ntau koj xav tau, yog li xam qhovkev xwm.

kua txiv

Kua txiv thiab kua txiv nyob rau hauv kev noj haus yog heev nrov, txawm li cas los, tsis yog lub feem ntau pab tau cov khoom. Nyob rau hauv zus tau tej cov no haus dej txiv hmab txiv ntoo poob roj thiab tig mus rau hauv cov kua qab zib, uas tsub kom cov theem ntawm cov ntshav qab zib. Raws li ib tug tshwm sim, ces koj sawv heev tshaib plab. Kev tshawb fawb pom tau hais tias lub cev yog tsis noo nrog lub kua txiv yog zoo dua zaub mov. Nws yog zoo dua rau noj tag nrho txiv hmab txiv ntoo thiab zaub, thiab haus dej haus dej ntshiab xwb.

Muaj roj tsawg yogurt

Kua Mis Nyeem Qaub yog zoo rau kev kho mob, tiam sis nws yog tsim nyog los xaiv kom raug. Yog hais tias nws yog cov uas tsis muaj nyob rau hauv roj, nyob rau hauv no yogurt yuav ua tau ib tug ntau ntau qab zib, raws li ib tug tshwm sim koj xav noj sai sai. Nws yog zoo dua kom muaj Greek yogurt, uas muaj ib tug ntau ntawm cov protein. Cia li ntxiv tshiab txiv hmab txiv ntoo los yog berries nyob rau hauv nws.

qe dawb

Yog hais tias koj noj xwb qe dawb, koj yuav tau sai sai xav tias tus tshaib kev nqhis. Txawm tias muaj tseeb hais tias muaj ntau cov nqaijrog nyob rau hauv protein, rog, cov vitamins thiab minerals uas muaj nyob rau hauv lub yolk. Cov no yog cov tsim nyog hais rau tag nrho thiab rau zus tau tej cov tshuaj hormones. Yog hais tias koj noj tag nrho cov qe, nws yog zoo npaum li cas.

Muaj roj tsawg nyias cov ntaub qhwv

Yog hais tias koj yuav ib tug tsawg-rog, koj xav tias koj nyob nraum ua ib tug zoo xaiv, tab sis nws tsis yog. Muaj roj tsawg nyias cov ntaub qhwv yog lawm ua tus sau nrog ntsev thiab suab thaj, raws li ib tug tshwm sim uas koj noj ntau thiab ntau. Thaum lub nyias lawm, koj xav noj ib yam dab tsi lwm tus, thiab qhov no yog tsis zoo tshaj plaws cov nyhuv rau koj lub cev.

Cov khoom uas muaj lub npe ntawm "noj qab nyob zoo"

Cov neeg yuav noj mov ntau dua yog hais tias lawv ntseeg hais tias lawv yog noj qab nyob zoo. Ib feem yog ntau dua, subconsciously koj lub cajmeem rau koj tus kheej rau kev siv ntawm tej khoom noj khoom haus. Nyob rau hauv cov ntaub ntawv no, cov khoom tej zaum yuav tsis yog li ntawd pab tau, yog li nyeem cov ntawv kom zoo zoo.

qab zib

Qab Zib thiab nws cov derivatives yog hom vim hais tias lub cev ua dopamine. Txiv neej subconsciously sim noj qab zib kom ciaj sia. Cuaj kaum, tus dependence yog ib tug lossis loj teeb meem, dua li lub qab zib muab satiety los yog cov as-ham.

cereal tuav

Cereal tuav muaj ib tug ntau ntawm cov piam thaj thiab muaj roj, thaum lawv muaj kiag li tsis muaj protein. Ntawm cov hoob kawm, lawv muaj tsawg dua calorie ntau ntau tshaj li niaj zaus khoom noj khoom haus kom tsawg, thiab satiety tab sis koj tsis tau. Qhov no tsis yog cov khoom noj txom ncauj uas yuav pab tau koj.

ketchup

Xav ob zaug ua ntej ywg koj cov zaub mov no ntses. Lub ketchup thiab ntau lwm yam kua ntsw muaj pob kws phoov. Vim hais tias ntawm no ketchup yog ib tug nce qab los noj mov. Nyob rau hauv tas li ntawd, lub qab zib phoov cheeb zus tau tej cov leptin, uas muab ib tug kev xav ntawm satiety. Raws li ib tug tshwm sim, koj tsis pom tias twb tau noj.

muffins

Yog hais tias koj puas tau noj cov ncuav mog qab zib, ces tej zaum koj yuav pom tias koj cia li xav mus noj ntau. Cov khoom qab zib ntau ntau calorie ntau ntau, uas yog tag nrho muaj qab zib. Nws sai sai nqis, thiab koj xav noj ntau.

Qab Zib tshais cereals

Nyob rau hauv muaj ntau yam suab thaj plaub ya ri tsis muaj fiber, tsis muaj protein, thiab vim hais tias cov as-ham yog qhov tseem ceeb rau koj nyob rau hauv thaum sawv ntxov, yog li ntawd cov ntshav qab zib theem yog ruaj khov. Combining qab zib cereal nrog mis mis nyuj, koj tsis cia lub cev mus rau tau txaus. Xaiv cereals siab nyob rau hauv fiber, tsis txhob muaj roj los yog protein.

ua cereals

Dawb khob cij los sis cov ncuav qab zib devoid ntawm fiber, uas muab satiety. Raws li ib tug tshwm sim, nrog xws li khoom noj khoom haus yooj yim overeat. Nws yog to taub hais tias koj hlub mov, cia li sim xaiv xaiv nrog whole grains.

qab ntsev khoom noj txom ncauj

Koj yuav tsis cia li tuaj tos thiab noj ib qab ntsev crackers. Tej khoom muaj ib tug ntau ntawm ntsev thiab tsis muaj roj protein. Lub siab ntsev cov ntsiab lus ua rau lub cev qhuav dej, raws li ib tug tshwm sim, koj overeat. Nyob rau hauv tas li ntawd, los ntawm ib tug khoom noj khoom haus seb puas tsimnyog tau cov ntshav qab zib theem. Ntsev muaj feem xyuam rau zus tau tej cov dopamine, ua rau cov nov ntawm nqaij tawv ntawm Library, li ntawd, koj xav noj ntau thiab ntau.

dag sweeteners

Muaj cov khoom, uas feem ntau yuav tsum tau zam. Yog hais tias lawv tsis muaj kev piam thaj, nws tsis txhais hais tias muaj yog ib tug nqi. Yuav ua raws li daim ntawv lo. Dag sweeteners ua rau lub fact tias koj lub cev xav hais tias koj noj qab zib. Ces nws lub cev yog tsis tau txais thiab yees rau kis muaj zog zuj zus.

Suav zaub mov

Yog hais tias koj xav hais tias tom qab cov suav kua zaub, koj cia li xav mus noj ntau, koj tsis tuaj li. Suav yog feem ntau ntxiv rau cov zaub mov glutamate, uas yog siv raws li ib tug tsw enhancer nyob rau hauv kua zaub, nqaij thiab lwm yam khoom. Kev tshawb fawb pom tau hais tias cov tshuaj yuav heev kom qab los noj mov.

kua zaub kav

Kua zaub yuav pab tau heev rau poob, txawm li cas los, qhov no tsuas yog siv rau cov neeg uas koj ua los ntawm kev kos. Yog hais tias koj yuav kua zaub los ntawm semi-tiav lawm, nws yuav yuav ntau heev ntsev. Qhov no yuav ua rau tiv, thiab koj yuav xav tau ntau tshaj thiab ntau dua.

ntxo ntawm cov pos hniav

Ib tug ntau ntawm cov neeg zaum nyob rau hauv ib tug noj cov zaub mov, pib zom cov pos hniav los cuam tshuam los ntawm kev xav ntawm cov zaub mov. Tu siab, qhov no ua kom yuam kev tsis feem ntau ua hauj lwm. Zom ua rau koj lub cev xav hais tias koj muaj noj, yog vim li cas nws ua pais plab kua txiv. Khoom noj khoom haus koj tsis tau txais, yog li ntawd lub plab yuav pib mob, dua li, koj cia li xav mus noj ntau.

Yam khoom muaj uas tsis muaj roj

Muaj ntau ntawm cov khoom noj uas ua rau kev tshaib kev nqhis, dhau lawm cia ua thiab stripped ntawm tag nrho cov kev pab cuam ntawm fiber. Yog vim li cas yog fiber thiaj li tseem ceeb? Vim tias yog dab tsi nws slows overwork khoom thiab tau txais cov as-ham los ntawm lawv cov ntshav. Yog hais tias cov khoom ib tug me ntsis roj, nws sai sai kis tau los ntawm lub plab thiab ua ib tug sawv nyob rau hauv insulin ntau. Insulin yog ua thaum lub sij hawm lub digestive txheej txheem, nws tshem tawm ntawm qab zib los ntawm cov ntshav. Yog hais tias koj noj cov khoom noj uas ua rau zus tau tej cov insulin, koj xav noj ntau.

Bagels thiab croissants

Cov khoom uas yog me me, tab sis lawv tso cai rau koj mus noj mov, tsis tau lawv yog ua los ntawm cov hmoov nplej dawb thiab qab zib. Yog tsis muaj fiber ntau thiab tsis muaj as-ham. Raws li ib tug tshwm sim, cov ntshav qab zib nce sai heev, ces ntog.

txiv hmab txiv ntoo smoothies

Yog hais tias koj feem ntau ua smoothies los ntawm txiv hmab txiv ntoo, koj daim duab tej zaum yuav cuam tshuam, vim hais tias nws haus, fructose coob. Raws li ib tug tshwm sim ntawm ceev ceev nce nyob rau hauv cov ntshav qab zib, ces nws ntog, thiab qhov no awakens lub qab los noj mov.

cawv

Yog, nws yog tsis cov zaub mov, li cas los xij, koj yuav tsum nco ntsoov tias tom qab haus dej haus cawv nce sai heev kev tshaib kev nqhis. Thaum lub cev ua hauj lwm deducing cawv, nws siv glycogen - ib yam khoom uas uas los mas los ntawm carbohydrates. Thaum koj haus dej haus ntau heev, koj xav ntau npaum li cas carbohydrate zaub mov. Tom qab haus dej haus cawv tswj yog weakening, thiab koj tsis xaiv qhov zoo tshaj plaws cov khoom.

vas nthiv zaub mov

Sim nyob deb deb ntawm no noj mov: nws muaj ib tug ntau ntawm preservatives, trans rog, ntsev. Tej cov tshuaj mas siv cuam tshuam ntau lawm txuam nrog rau nov ntawm nqaij tawv ntawm kev tshaib kev nqhis cov tshuaj hormones, thiab lub paj hlwb tsis tu tsis tseg kom paub txog kev tsuas xyaus.

Cov khoom uas yog ib qho yooj yim mus overeat

Overeating ua ntau overeating. Yog hais tias koj feem ntau noj ib tug ntau ntawm cov zaub mov nplua nuj nyob rau hauv calorie ntau ntau, koj lub paj hlwb tau siv thiab koj pom tias nws nyuaj mus nres.

donuts

Donuts muaj ib tug enormous cov suab thaj uas tsis dais zoo rau koj lub cev. Koj xav tias tshaib plab sai tom qab noj mov - nyob deb ntawm no cov khoom qab zib.

Hloov rau nyiam cov zaub mov

Yog hais tias koj xav noj qhob noom xim kasfes, tsis txhob noj muaj roj tsawg chocolate ice cream. Nws tsuas awakens tshaib plab, ces nws yog ib qho zoo los cia li noj ib feem me me, tab sis hais tias tiag tiag thov koj.