Emma Miller
Ib qho kev sib xyaw ua ke tuaj yeem cuam tshuam qhov hnyav thiab zaus ntawm koj qhov kev xav tau zaub mov. Lub siab xav noj ib yam dab tsi tsis yog ib txwm muaj siab.
Raws li Tiffany Mendell, tus kws kho mob sau npe hauv New York City, muaj ntau qhov laj thawj rau koj qhov kev ntshaw.
Qhov hnyav thiab zaus ntawm koj qhov kev xav tau zaub mov tuaj yeem cuam tshuam los ntawm kev sib xyaw ua ke ntawm kev ua neej tsis zoo, xws li lub cev qhuav dej, tsis tsaug zog, thiab kev noj zaub mov tsis zoo.
Kev paub tseeb tias koj tau txais cov rog txaus, cov proteins, thiab cov carbohydrates nyuaj kom koj txaus siab yog qhov tseem ceeb los tiv thaiv kev ntshaw. Kev ntxhov siab kuj tseem tuaj yeem ua lub luag haujlwm tseem ceeb: "nws tau pom tias cortisol, ib qho ntawm lub cev cov tshuaj hormones kev ntxhov siab, tuaj yeem txhim kho lub hlwb cov nqi zog rau cov khoom noj thiab kev ntshaw, ua rau nws nyuaj rau kev cravings."
Thiab, tau kawg, kev pw tsaug zog tsis txaus kuj tuaj yeem ua rau muaj kev hloov pauv lub cev tshaib plab cov tshuaj hormones thiab ua rau peb tsim ntau cov tshuaj hu ua ghrelin (uas ua rau muaj kev tshaib plab thiab qab los noj mov) thiab tsawg leptin (aka lub satiety hormone).
Yog tias koj xav tau cov khoom noj qab ntsev, koj tuaj yeem dehydrated
Lub cev qhuav dej-txawm tias nws yog vim koj haus cawv ntau dhau nag hmo, nyob hauv lub davhlau ntev, lossis vim muaj lwm qhov nqhis dej- tuaj yeem ua rau muaj ntsev loj.
"Sodium yog lub ntsiab electrolyte hauv lub cev; electrolytes (uas yog cov zaub mov) pab tswj cov kua dej hauv lub cev, "Mendell hais. "Lub cev qhuav dej yog qhov tseem ceeb ntawm kev poob ntawm electrolytes thiab kua dej, uas tuaj yeem tshwm sim los ntawm kev tawm hws ntau, haus cawv ntau dhau, lossis ntuav / raws plab. Yog li, kev xav ntsev tuaj yeem qhia lub cev qhuav dej thaum lub cev nrhiav kom rov qab electrolyte thiab kua dej sib npaug. "
Tsis tas li ntawd, raws li Lub Tsev Haujlwm Saib Xyuas Tshuaj, qee qhov kev tshawb fawb tau pom tias kev xav ntsev tuaj yeem qhia tias muaj calcium me me hauv lub cev. Txawm li cas los xij, xav tau kev tshawb fawb ntxiv los ntxiv dag zog rau kev sib txuas ntawm kev xav ntsev thiab xav tau cov khoom noj uas muaj calcium.
Yog tias koj xav tau cov zaub mov muaj roj, koj yuav xav tau pw ntau dua
Tsis tsaug zog tuaj yeem ua rau tus neeg noj qhov nruab nrab ntawm 385 calories ntxiv rau hnub tom qab, raws li lub Kaum Ib Hlis 2016 meta-analysis luam tawm nyob rau hauv European Journal of Clinical Nutrition.
Dab tsi ntxiv, tsis muaj kev pw tsaug zog tuaj yeem cuam tshuam ncaj qha rau kev ntshaw - thiab tshwj xeeb tshaj yog rau ib hom zaub mov. Mendell hais tias "Kev pw tsaug zog tsis tuaj yeem ua rau cov ntshav ntau ntxiv ntawm cov tshuaj hu ua endocannabinoids," Mendell hais. "Qhov no ua rau muaj txiaj ntsig ntawm cov zaub mov thiab ua rau muaj kev xav rau cov zaub mov muaj roj thiab calorie ntau ntau." Yog tias koj feem ntau tawm tsam nrog kev noj zaub mov muaj zog, sim ua kom pom tseeb ntawm kev txhim kho koj txoj kev pw tsaug zog thiab kev nyiam huv.
Yog tias koj xav tau cov khoom noj qab zib, koj yuav tsum tau noj zaub mov kom zoo dua
Qab zib cravings tuaj yeem tshwm sim rau ntau yam. Mendell hais tias "Kev noj cov zaub mov qab zib ntau dhau ua rau lub ntsej muag saj," Mendell hais. "Qhov no ua rau cov khoom noj qab zib tsawg, xws li txiv hmab txiv ntoo thiab zaub, zoo li tsis qab."
Qhov no yog xov xwm phem tshwj xeeb rau cov neeg uas noj ntau cov khoom qab zib (xav tias: noj cov dej qab zib thiab cov khoom noj qab zib tsis muaj qab zib), uas yog 200 mus rau 600 npaug qab zib dua li cov suab thaj qab zib, raws li kev tshawb fawb luam tawm nyob rau lub Rau Hli 2010 Yale Journal of Biology.
Tsis tas li ntawd, yog tias koj cov khoom noj muaj ntau dhau ntawm cov carbohydrates uas ua kom zoo, uas tuaj yeem ua rau koj cov ntshav qab zib nce siab thiab poob, koj yuav xav tau cov khoom noj qab zib kom coj koj cov ntshav qab zib rov qab.
