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10 Начина да държим апетита си под контрол

ByAdmin

окт. 28, 2018
голям апетит

На всички ни се случва да изпитваме непреодолима нужда от това да хапнем нещо сладко или вредно. Това до някаде е нормално, но не означава, че е полезно.

Такива малки чийтинг хранения могат да преобърнат цялата ни диета и труд, който сме се опитвали да положим.

Важно е да разбираме гладът и как той ни влияе, също така е важно и да разбираме как заобикалящата среда може да ни подтиква да ядем повече вредни храни. По този начин бихме могли по-добре да следваме хранителният си режим и да видим реални резултати много по-бързо.

1. Дъвчете дъвка докато пазарувате

Има един много стар съвет, който гласи, да не пазаруваме докато сме гладни. Ако сме гладни докато обикаляме в супермаркета ще е много по-лесно да се поддадем на желанието си да купим нещо сладко. Дори и да се залъжем с идеята, че просто го купуваме, но няма да го ядем, това не е така.

Щом сладкото е вкъщи, то рано или късно, ще бъде изядено.

Може и да звучи странно, но един начин по който можем да се измъкнем от тези желания за сладко е чрез дъвченето на дъвка докато сме в магазина.

Проучванията в тази област показват, че докато дъвчат дъвката, хората се чувстват по-заситени. По-малкото чувство на глад означава и по-малко апетит за сладко.

Така, като краен резултат, хората са си купили по-малко висококалорични храни, сладко, и други вредни храни, и вкъщи за си занесли повече здравословни и полезни храни, като зеленчуци и плодове.

2. Ограничете гледането на кулинарни предавания

Много хора обичат да готвят и често, когато търсим идеи се насочваме към кулинарни предавния по телевизията.

Ако се опитвате да отслабнете гледането на храна по телевизията може много лесно да ви накра да се почувстване гладни.

Проучванията показват, че хората, които следват определен хранителен режим или диета са по-склонни да хапнат нещо сладко, ако гледат предавания свързани с храна и готвене.

3. Използвайте сини съдове

Това може да ви се стори много странно, но цвета на съдовете, които използвате за хранене може да повлияе на това, колко храна си сипвате и в последствие, колко храна изяждате.

В маркетинга е доказано от много време, че цветовете, провокират различно поведение. Това си е една малка наука.

Колко по-добре храната се слива с цвета на чиниите, толкова е по-вероятно да си сипите повече храна. Така че обмислете използването на съдове в различни цветове.

А защо сини съдове? Синьото е цвят, който добре контрастира с повечето храни. Много от храните са с други цветове и ще правят впечатление когато са поставени в син съд. Също така синьото се смята за цвят, който потиска глада. Учените, често казват, че топлите цветове стимулират апетита.

4. Използвайте по-малки чинии и купи

Повечето от вас може би са чували за това.

Тази зависимост е била установена прихора, които са се хранели в китайски бюфет (където може да си сипеш колко искаш). Там хората, които са имали голяма чиния са си сипвали средно 52% повече храна и са изяждали средно с 45% повече храна от тези с по-малки чинии.

Големината на съда, в който ядем и дори приборите, с които ядем дават подсъзнателни знаци на мозъка ни, какво количество храна се очаква от нас да бъде изядено. И по-голямата чиния означава повече храна.

5. Дайте си малка пауза преди да хапнете нещо сладко

Когато сме напрегнати, изморени или ни е скучно е много лесно да се отдадем на желаниято да хапнем нещо сладко. В такива моменти е много лесно да се почувстваме извън контрол и все едно не можем да направим нищо за да преборим глада.

Опитайте се да си дадете малка пауза – все едно гледате филм по телевизията или на компютъра си.

Когато усетите желанието да хапнете нещо сладко, разсейте се веднага, намерете нещо, което да правите през следващите 5 или 10 минути. Може да е нещо, което сте отлагали, като например да почистите някоя стая и вижте след това дали все още сте гладни.

Най-вероятно гладът ще е преминал или поне ще е намалял значително.

6. Дръжте сладкото скрито или надалеч

Най-добрият вариант е просто да избягвате покупката на сладки неща, които биха ви изкушили. Но винаги е възможно някой да ви почерпи във вкъщи или във офиса.

В този случай дръж сладкото някаде надалеч, където не можете да го видите.

Едно проучване е показало, че когато работници в офис държели шоколад на бюрото си, те са изяли с 48% повече шоколад от колкото, ако този шоколад е бил на 2 метра от тях.

А ако този шоколад е сложен в чекмеджето те са хапвали с 25% по-малко, в сравнение с това, ако шоколадът е бил на бюрото.

7. Плащайте за храната в брой

Все повече започваме да пазаруваме с карти в магазините и ресторантите. Особено с въвеждането на безконтактните карти това е по-лесно от когато и да е било.

Лошата страна на всичко това е че така можем да похарчим много по-лесно повече пари.

Но когато пазаруваме в брой, с истински пари, които можем да докоснем, нещо ни кара да се замисляме повече.

В едно поручване, група ученици са били накарани да платят кеш за по-нездравословна храна, като бисквити и сладко. В повечето случай те са се насочвали към по-здравословните храни.

8. Поръчвайте малките размери

Големите безалкохолни, големте пици и големите опаковки могат да ви подтикнат да консумирате повече, дори и да не сте толкова гладни.

В едно прочуване на хора, които са гледали филм в кино им са били дадени кутии с пуканки – средни и големи кутии, като в някои случаи пуканките са били пресни а в други стари.

Хората с големите кутии са изяли 45% повече пуканки от тези със средните кутии. Дори тези, които са имали стари пуканки в големите кутии са хапнали 33% повече от другите.

9. Започнете със здравословната храна

Когато се храните първо започнете със здравословната храна. Независимо дали сте вкъщи или на работа изяще зеленчуците и плодовете първо.

Преди да започнете с месото или дори десерта, сервирайте си първо зеленчуците, плодовете, бобените храни, като леща, фасул, нахут и др.

По този начин ще позволите на глада и апетита да отихнат, преди да започнете със основните и по-висококалоричните храни. Така много лесно можете да намалите приема на част от калориите си и същевременно ще се чувствате по-сити.

10. Хранете се бавно и пийте вода

По-малките хапки, повече дъвчене и по-бавното хранене са неща, които ще ви помогнат да не консумирате толкова много калории на всяко ядене. Не винаги бързането докато се храним е полезно.

Всичко това и пиенето на вода докато се храните ще помогне да се почувствате по-сити по-бързо.

By Admin

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