как да ядем по-малко

Не е лесно да ядем по-малко.

Ако беше толкова лесно, определено много диетолози нямаше да имат работа.

Промяната на навиците на хранене не е лесно. Тялото си знае неговото и е готово да си набави калории от всякаква вредна храна. То трябва да бъде научено.

Има много малки неща, които могат да допринесат за огромни промени в положителна посока.

Ще ви представим няколко интересни начина, които могат да ви помогнат в малка или голяма степен в борбата с прекомерното ядене, което е чест резултат от спиране на цигари и други зависимости или просто за развлечение, което обаче не е полезно за тялото ни и често резултатът е влошено здраве и излишни подкожни мазнини!

Не купувайте вредна храна

Едно от първите и най-важните неща е просто да нямате вредна храна вкъщи.

Ако нямате вредна храна вкъщи, няма да бъдете изкушени да я изядете. А ако имате заредено шкафче със сладки неща, те ще бъдат изядени, рано или късно.

Един от най-добрите начини да спостигнете това е да не обикаляте много в магазините. Крайните редове обикновенно съдържат полезните храни; различни плодове, зеленчуци, меса, млечни продукти, ориз, боб, леща и други.

Бъдете внимателни при пазаруването в магазините. Често редовете и ветрините са пълни с лъжи и измама. Особено централните редове. Там живеят лошите въглехидрати.

Гответе вкъщи

Дръг важен елемент е да започнете да си готвите вкъщи.

Така ще контролирате и ще знаете какво има във вашата храна. Също, излиза по-евтино от колкото да хапвате навън. Дори бих казал, че домашната храна е много по-вкусна.

Потърсете информация и научете как да готвите ястията по-вкусно. Дори използването на само няколко подправки може да промени много вкуса на едно ястие.

А и кой няма да се впечатли, ако им кажете, че сами си проготвяте всичката храна?

Слагайте храната в по-малки съдове

Така визуално ще изглежда сякаш ядете огромни порции но всъщност ще ядете същите или дори по-малки от обичайното.

Хапване докато говорим

Често когато говорим или обсъждаме нещо с някой приятел или роднина е възможно несъзнателно да посегнем към някаква храна и да хапнем просто ей така.

Следете порциите

Вие можете да напълнеете дори и със здравословна храна.

Имайте предвид, че голямо количество от нискокалорична храна може да се превърне в точно обратното.

Контролът и следенето на порциите въпреки всичко е важно, дори и ако ядете само овесени ядки и кисело мляко.

Яжте с другата ръка

Така за същото време ще изядете доста по-малко количество храна.

Пийте във високи тесни чаши

Пореден визуален трик които ще ви накара да пиете доста по-малко течности от рода на: сок/бира и други подобни. Все пак обърнете внимание, че става дума за други течности, а водата е добре да се пие по-често и всъщност тя е една от причините поради които човек често да чувства глад а всъщност да е просто жаден!

Яжте пред огледало

Вътрешното чувство за вина на много хора се включва когато виждат какво ядат в отражението, особено ако сте без много дрехи, защото съзнанието ви отразява това което всъщност ще се случи с тялото ви ако продължите да ядете подобна храна и в такива количества.

Дъвчете дъвки

Често пред телевизора или навън хората ядат чипсове, снаксове и други подобни висококалорични и нездравословни храни, но забелязвали ли сте как когато дъвчите дъвка и не искате да я оставите дори пред вас да има много вкусна храна? Може би не, но при голям процент от хората това действа. Освен това в почето случай хората не ядат гореизброените неща защото са гладни а просто защото имат навика да дъвчат нещо докато чакат или си говорят с някой. Това в голяма степен е в сила за хората които са отказали цигарите, които клонят към бързо покачване на излишни килограми след спирането им.

Забавете процеса

Забавете хапките, дъвчете повече или оставяйте лъжицата/вилицата след всяка хапка. Така за същото време в което сте свикнали да ядете ще изядете доста по-малко количество храна.

Не сядайте пред телевизора

Когато сте пред телевизора похапвате без да гледате и доста бързо което води до ядене на огромно количество храна и съответно преяждане!

Споделете храната

Извикайте си компания, повече хората по-малко храна за всеки!

Снимайте нездравословната храна

Това всъщност ще подейства за сравнително малък процент от хората поради факта, че доста от нездравословната храна (например сладкиши) често се асоциират с усмихнати хора. Но все пак си струва да се спомене, че при някои хора снимането на нездравословната храна която ядат предизвиква чувство на нежелание и намаля желанието за подобна храна като в същото време се ражда и идеята за яденето на по-здравословна храна за да се компенсира всичко вече изядено.

Сервирайте еднотипна храна

При наличието на много различни видове храна, човек има желание да опита от всичко и резултатът е преяждане. За да избегнете това просто сервирайте еднотипна храна.

Сервирайте претеглена храна

Чрез сервирането на претеглена храна, след време ще добиете представа колко трябва да хапвате от дадена храна и така вероятността да избегнете преяждането е много голяма. Освен това с малко повече интерес може да научите калоричността на храната която ядете и така ще може да преценяте кога прекалявате с калориите и кога сте в норма.

Не пропускайте закуската

Въпреки че е на последните места в списъка, е може би на първо място по причинители за редовното преяждане. Помислете си, ако сутрин не закусите то на обяд ще сте двойно по-изгладнели. Освен това закуската е най-важното ядене, и като такова е добре да не се пренебрегва. Хапнете нещо полезно и засищащо и ще усетите промяна освен в енергията ви през деня и настроението ви то най-вероятно ще видите и положителни резултати и на кантара в края на месеца!

Мийте си зъбите след всяко ядене

Може да звучи странно, но ако се замислим ще видим веднага връзката. Освен по-добрата хигиена разбира се, представете си, че хапвате у вас измивате си зъбите и излизате навън, има насреща ви чипсове и други „вкусотии“ дали ще искате да развалите свежото усещане и чистота в устата си заради малко чипс?

Не бездействайте

Можем да разгледаме липсата на бездействие в от две страни:

  • Ще изразходите повече енергия и съответно когато ядете тя ще е необходима на тялото ви и ще се обработи вместо да се превърне в излишни мазнини.
  • При бездействие, повечето хора имат склонността към похапването, докато държите съзнанието си заето то може и да не помисли за излишно похапване, докато не му се наложи наистина – когато сте гладни.

И все пак нека добавим, че ние сме против гладуването тъй като не е здравословно, целта на статията е да покаже как човек може да си послужи с малки хитрини, които да помогнат предотвратяването на преяждането на едно ядене или на приетата храна през целия ден! 

By Admin

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