如何与渴望

我们都有过这样的经历--当您坐在沙发上看电视时，看到屏幕上闪现出肯德基的广告，突然间，那美味的鸡肉就成了 你满脑子都是.好吧，也许只有我是肯德基的忠实粉丝（不要妄加评论！），但每个人都会以自己的方式体验对食物的渴望。一些幸运的人渴望健康的食物，而另一些人......嗯，我们宁愿在食槽边吃奶酪拼盘。

对大多数人来说,一旦渴望出现,他们很难动摇。虽然偶尔的渴望是完全正常的,但当某些食物经常支配你的思想时,也许是时候调查原因了。可能有很多原因,你正在经历特别的渴望,所以我们采访了营养学家和JSHealth计划的创始人,杰西卡·塞普尔,让事情理顺。

为什么我们渴望？

即使你吃得比Instagram适合的流感更健康,你仍然可能发现你渴望淘气的食物。这是因为渴望可能由很多事情引起,而不仅仅是你吃的常规食物。Jess 解释道:"营养缺乏、肠道健康不良、血糖不规则或饮食含糖量高和加工食品所致。

You might also be surprised to discover that it could be more than just what you’re putting in your mouth that’s affecting your hankering for certain foods. “Stress and sleep deprivation are also great triggers for food cravings,” says Jess. So if you’re constantly skimping on your shut-eye or in a perpetual state of panic at work, you might find yourself scrolling through Uber Eats more often.

我渴望的原因是什么？

我们已经知道我们每个人都会有渴望，现在是时候弄清楚为什么您会突然对某种食物着迷了。你看，特别渴望往往是您身体告诉您它 真的它可能不是肯德基鸡肉上的11种香草和香料。让我们来分析一下。

如果你渴望...肉

"你的铁含量可能很低,所以你需要倾听这种渴望,每周吃两到三次肉,"Jess说。"如果你是素食主义者,检查你的铁水平,看看你是否需要补充或纳入更多的富含铁的食物在你的饮食。

如果你渴望...碳水化合物

“Perhaps you’re low on energy or feeling fatigued. My suggestion is to swap to whole grain gluten-free sources of carbs like brown rice, quinoa, and sweet potato,” says Jess. “Ensure you’re eating protein with each meal to keep your blood sugar levels balanced while your body digests these carbs. These protein sources include meat, chicken, fish, turkey, eggs, legumes, beans, tempeh. Your gut may also not be in great shape, which can make you crave carbs.”

如果你渴望...糖

“You probably eating too much sugar! Try to go sugar-free –  it’s hard at first but once you stop eating it, you will stop needing it,” advises Jess. “My suggestion is to cut sugar out of your diet and to keep even the healthy sugars to a minimum. An example of this would be eating low sugar fruits such as berries, grapefruit and lemons. I also love to suggest taking magnesium and chromium supplements to help manage sugar cravings. And try to avoid anything from a packet, which can be a big trigger for cravings.”

如果你渴望...脂肪

“Usually this means your hormonal system needs some love. Just enjoy good fats as opposed to the bad ones, such as avocado, nuts, seeds, coconut oil and olive oil,” Jess suggests.

我如何处理渴望？

To keep your wild cravings to a minimum, Jess suggests adjusting your day-to-day eating habits. “Every meal should contain protein, food fats, fiber and slow releasing carbs as these foods keep your blood sugar levels stable,” she says. “Avoid refined sugar and sweeteners, take care of your stress levels and make sure you’re sleeping eight to nine hours each night. Sipping on water with 2 tablespoons of apple cider vinegar really reduces sugar cravings throughout the day, and taking a magnesium supplement at night can also help.” 

如果你想屈服于你的渴望,吃你一整天都在想的甜食,那么时不时地放纵是无可比的。杰斯说:"健康饮食并不意味着吃得完美——这种压力常常会引发狂欢。"允许自己适度放纵,因为这将有助于你控制你吃多少。

但不要以为享受美食会使你的身体偏离轨道。只需用更健康的替代品来切换治疗,这可以帮助尽量减少未来的渴望。"吃巧克力？吃70-85%的黑巧克力,或者做用可可做的甜食,"杰斯建议。"如果你渴望的面包,去黑麦,酸味面包或无麸质面包,或者如果你想吃脂肪,选择鳄梨,橄榄油和坚果。

当你屈服于不健康的渴望时,要记住的最重要的事情是,它不是世界末日。"原谅你自己,让它继续吧,"杰斯建议道。 "去海洋游泳和自然散步,以清除你的头脑,喝大量的水,总是善待自己。

-美女天堂,凯特·兰开斯特