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[title] => Kako se ovoga nismo sjetili? Otkrivamo jednostavnu metodu kojom ćete spriječiti prejedanje i mršavjeti. Princip je jednostavan i zaista pali
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Utažiti glad je uvijek dobra stvar, ali mnogi od nas muku muče s procjenom kad nam je dosta i kad smo siti. Zbog toga često dolazi do prejedanja, pa čak i do debljanja, piše Živim.
Jeste li skloni previše pojesti? Ne brinite, postoji lako rješenje. Stručnjaci su otkrili jednostavan alat za samopomoć, uz kojeg možete procijeniti koliko ste zapravo gladni, a omogućuje vam da se zaustavite prije nego što se prejedete. Najbolji benefit ovog alata? Smršavit ćete, a ne morate se odricati namirnica.
Koji alat sprječava prejedanje?
Stručnjaci za mršavljenje i fitness iz MyFitnessPala otkrili su jednostavan alat koji nam može pomoći razumjeti što naši znakovi gladi znače. Zapravo vrlo je jednostavno, trebate vizualizirati ljestvicu gladi koja mjeri vaš apetit od nula do 10. Nula znači da osjećate da vam je želudac prazan, a 10 znači da ste previše pojeli.
Naime, smatra se da korištenje ove ljestvice smanjuje vaše šanse za emocionalno jedenje (zbog užitka, utjehe ili dosade), kao što mnogi obično rade.
Nutricionistica Kristina LaRue objasnila je razliku između ovih raspona sitosti.
- Ako se ocijenite pretjerano gladnim s 0-2, obratite posebnu pozornost na to koliko brzo jedete. Namjerno usporite, tako da ne pređete granicu sitosti, a da to niste ni prepoznali - objašnjava LaRue.
Dodaje kako da je lagana glad na broju četiri, a blaga sitost na broju šest. Upravo to je raspon kad biste trebali jesti. Međutim, imajte na umu da vam neće trebati puno hrane kako biste bili siti, ponekad je dovoljan i međuobrok.
Nutricionistica je objasnila i što učiniti kad ste fizički siti, ali hrana je ispred vas i u iskušenju ste da jedete.
- Pitajte se 'Što trebam u ovom trenutku?'. To je dobar način da izbjegnete jedenje iz emocionalnih razloga i brinete se o sebi jer će vam hrana i dalje ostaviti prazninu ako jedete kako biste se nosili s emocijama - rekla je LaRue.
---
---
Tijekom obroka, ponovno rangirajte glad/sitost
Dok jedete, provjeravajte svoju razinu sitosti s ljestvicom 1-10 umjesto konzumacije svega što se nalazi na tanjuru. Imajte na umu, nekad je dovoljno samo nekoliko zalogaja kako biste osjetili sitost.
Ako ste se najeli i imate još hrane na tanjuru, nemojte jesti kako biste "počistili sve". Umjesto toga, spremite hranu za kasnije.
Nakon obroka ponovno rangirajte glad/sitost
Ako nakon obroka osjetite sitost, a niste se prejeli, vjerojatno ste odabrali dobru količinu porcije, a to je odlično.
Ako ustanovite da ste previše pojeli, shvatite da se prejedanje događa čak i osobama koje intuitivno jedu. Nemojte zbog toga osjećati krivnju. Umjesto toga, zapitajte se zašto ste nastavili jesti nakon sitosti. Jeste li bili pretjerano gladni kad ste počeli? Je li hrana jednostavno bila predobar, pa niste htjeli stati? Ili niste htjeli baciti ostatke?
Imate li problema s osjećajem sitosti?
Prije nego što možete precizno koristiti ljestvicu gladi i sitosti, prvo morate utvrditi funkcionira li ona pravilno. Ako već neko vrijeme ozbiljno ograničavate unos kalorija ili imate razdoblja prejedanja pa gladovanja, vašem tijelu može biti teško odrediti pravu glad i sitost. Ta urođena osjetila su isključena i zanemarena predugo, stoga ih je potrebno vratiti u normalno prije nego što počnete intuitivno jesti.
Sjajan način za vraćanje tijela u ravnotežu su uravnoteženi obroci. Oni uključuju različite skupine hrane, ugljikohidrate, masti, proteine, vlakana, a sve u odgovarajućim redovitim obrocima i bez zabrana određenih namirnica. To pomaže vašem tijelu da ponovno osjeti glad i sitost, ali i nauči razlike između njih.
Dok se vaše tijelo ne vrati u ravnotežu, možda će vam biti teško "slušati" što mu je potrebno. Ako osjećate nervozu zbog toga, možda bi bilo pametno tražiti pomoć nutricionista koji se fokusira na intuitivno jedenje, piše Živim.
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Utažiti glad je uvijek dobra stvar, ali mnogi od nas muku muče s procjenom kad nam je dosta i kad smo siti. Zbog toga često dolazi do prejedanja, pa čak i do debljanja, piše Živim.
Jeste li skloni previše pojesti? Ne brinite, postoji lako rješenje. Stručnjaci su otkrili jednostavan alat za samopomoć, uz kojeg možete procijeniti koliko ste zapravo gladni, a omogućuje vam da se zaustavite prije nego što se prejedete. Najbolji benefit ovog alata? Smršavit ćete, a ne morate se odricati namirnica.
Koji alat sprječava prejedanje?
Stručnjaci za mršavljenje i fitness iz MyFitnessPala otkrili su jednostavan alat koji nam može pomoći razumjeti što naši znakovi gladi znače. Zapravo vrlo je jednostavno, trebate vizualizirati ljestvicu gladi koja mjeri vaš apetit od nula do 10. Nula znači da osjećate da vam je želudac prazan, a 10 znači da ste previše pojeli.
Naime, smatra se da korištenje ove ljestvice smanjuje vaše šanse za emocionalno jedenje (zbog užitka, utjehe ili dosade), kao što mnogi obično rade.
Nutricionistica Kristina LaRue objasnila je razliku između ovih raspona sitosti.
- Ako se ocijenite pretjerano gladnim s 0-2, obratite posebnu pozornost na to koliko brzo jedete. Namjerno usporite, tako da ne pređete granicu sitosti, a da to niste ni prepoznali - objašnjava LaRue.
Dodaje kako da je lagana glad na broju četiri, a blaga sitost na broju šest. Upravo to je raspon kad biste trebali jesti. Međutim, imajte na umu da vam neće trebati puno hrane kako biste bili siti, ponekad je dovoljan i međuobrok.
Nutricionistica je objasnila i što učiniti kad ste fizički siti, ali hrana je ispred vas i u iskušenju ste da jedete.
- Pitajte se 'Što trebam u ovom trenutku?'. To je dobar način da izbjegnete jedenje iz emocionalnih razloga i brinete se o sebi jer će vam hrana i dalje ostaviti prazninu ako jedete kako biste se nosili s emocijama - rekla je LaRue.
---
---
Tijekom obroka, ponovno rangirajte glad/sitost
Dok jedete, provjeravajte svoju razinu sitosti s ljestvicom 1-10 umjesto konzumacije svega što se nalazi na tanjuru. Imajte na umu, nekad je dovoljno samo nekoliko zalogaja kako biste osjetili sitost.
Ako ste se najeli i imate još hrane na tanjuru, nemojte jesti kako biste "počistili sve". Umjesto toga, spremite hranu za kasnije.
Nakon obroka ponovno rangirajte glad/sitost
Ako nakon obroka osjetite sitost, a niste se prejeli, vjerojatno ste odabrali dobru količinu porcije, a to je odlično.
Ako ustanovite da ste previše pojeli, shvatite da se prejedanje događa čak i osobama koje intuitivno jedu. Nemojte zbog toga osjećati krivnju. Umjesto toga, zapitajte se zašto ste nastavili jesti nakon sitosti. Jeste li bili pretjerano gladni kad ste počeli? Je li hrana jednostavno bila predobar, pa niste htjeli stati? Ili niste htjeli baciti ostatke?
Imate li problema s osjećajem sitosti?
Prije nego što možete precizno koristiti ljestvicu gladi i sitosti, prvo morate utvrditi funkcionira li ona pravilno. Ako već neko vrijeme ozbiljno ograničavate unos kalorija ili imate razdoblja prejedanja pa gladovanja, vašem tijelu može biti teško odrediti pravu glad i sitost. Ta urođena osjetila su isključena i zanemarena predugo, stoga ih je potrebno vratiti u normalno prije nego što počnete intuitivno jesti.
Sjajan način za vraćanje tijela u ravnotežu su uravnoteženi obroci. Oni uključuju različite skupine hrane, ugljikohidrate, masti, proteine, vlakana, a sve u odgovarajućim redovitim obrocima i bez zabrana određenih namirnica. To pomaže vašem tijelu da ponovno osjeti glad i sitost, ali i nauči razlike između njih.
Dok se vaše tijelo ne vrati u ravnotežu, možda će vam biti teško "slušati" što mu je potrebno. Ako osjećate nervozu zbog toga, možda bi bilo pametno tražiti pomoć nutricionista koji se fokusira na intuitivno jedenje, piše Živim.
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14. svibanj 2024 16:59
