Overeat? Ka āwhina i ēnei tohutohu ki a koutou noho!

Te kore o te moe. Stress. tono rawa ngā whanaunga. Hormones. Katoa o enei āhuatanga e taea arahi ki te mea nui rawa pizza he mōkihi katoa o te ice cream ranei ka kai koutou. Ki te kore e hiahia ana koe ki te overeat, kia kite ki te tohutohu o me'akai i roto i tenei whakaaro. E mohio ana pehea ki te mahi ki te raruraru, ka kai koutou i nui atu aau.

ora koe i runga i te tahi mau huamata

O te akoranga, i reira he nui o huawhenua me greens pururu he whai hua, engari ka taea e koe te mahi e kore te mea tika katoa e. I roto i te ariā, he pai huawhenua, no te mea he ratou iti i roto i Calories me Kikī ki ngā matūkai. Ko te raruraru anake - ki te Kei tou huamata anake o kawakawa, whakarato pūngao kahore warowaihā, kahore pūmua, e hoatu makona. Ka rite ki te hua, koe ite tonu ngenge me te hiakai, e hiahia ana koe ki te kai atu, a ka overeat koe. Me kia atu kai tika: tāpiri i roto i te huamata quinoa, pini, reka rīwai, pī ranei witi, me te puna pūmua pērā i hua, he pini, heihei, kōeke edamame ranei.

I ringa i koe maramara me te monamona

Ki te kite tonu koe i te kai paraurehe, kitea koe reira pakeke ki te whawhai faahemaraa. rongo matou i te kupu "i roto i o aroaro - i roto i o te hinengaro"? Ki te kai te parau tumu taua: e kore e taea e koutou te kai te mea e kore koutou e whai, a ki te e hei māmā te maramara ki te pupuri hoki i roto i mua o koutou e kore e teka. Ka taea e koe te tuu i mua i te peihana o hua me huawhenua hei utu paramanawa kino.

E mahi nei koe i te maha o ngā mea i kotahi

He i mua o te TV, peia pānui i te pukapuka ranei - kahore te whakaaro pai. I roto i te kopu i reira receptors mānukanuka. A, no te riro te puku kai, timata enei receptors te tuku tohu o makona ki te roro. Heoi, e kore e nga tohu te āwhina, ki te kai koe i te wā e mahi i te tahi mea atu. Ka taea e koe te pau ngāwari rau o Calories atu ki te kore koutou e aufauraa i te whakarongo ki te kai. Te reira e tauturu te karo i te whakamahi mohio o te kai. Whiua te faanevanevaraa, arotahi ki runga i ngā āhuatanga katoa o tō kai. Ka taui te reira i to koutou wheako mo te pai, a ka nui te āwhina ki te karo opue.

E inu koutou nui te wai

Ka taea e te roro whakapoauau matewai me te matekai, rite ki te hua, overeat koe, ahakoa e te mea nui te wai ki te inu. Whakamātauria ki te tango i te pounamu o te wai, me te inu wā. Whakamātauria hoki ki te inu i te kapu o te wai i mua i te kai.

whai ki te kai te ngenge koe

Nā ki te meka e kua takoha tonu tatou ki te hanga i te whiriwhiri, ka taea e waiho e koe ngenge i te mutunga o te ra. Whakamāhere kai - ko te huarahi pai ki te riro mana ki runga i te kai o te kai tenei.

kai koe kai tukatuka

kai tokomaha iwi kai e kua mooni hanga ki te whakapakari i te matekai. Ko te tikanga, he taonga i roto i Calories tenei kai, engari ki te iti o ngā matūkai. e hiahia ana koe ki te kai atu me te ake, no te mea e kore e te roro riro te tohu e te hunga koe tonu. Tikanga tenei tino tukatuka kai kei roto tāpiritanga, rongo me te kakano, faatîtîraa. He pai ki te kai hua me huawhenua hei utu o te kai maoa.

Ko tonu hoha koe

Mahalo te reira koutou mahi koutou hoa ranei, pea e whakamahere koe ki te neke, e kore e mea faufaa te reira. Ko te mea matua ko te e koe ite tonu te kume kaha. faarahi Stress taumata cortisol i te tinana, meinga matekai, me te arata'i ki opue. Neke atu i te wa, rere ai koutou i te mōrea o te taonga taimaha. Whakamātauria ki te whakahaere i te ahotea: Whakamahia whakaaroaro, haere, kōrero ki hoa ranei ki te kaihaumanu ki te mahi ki ngā āhuatanga ahotea.

Koe mahi kaha rawa

O te akoranga, whai wāhi i roto i te tino whai hua, engari i ētahi wā ka taea e whakangungu faaino i te mana o te hiahia. Worth e matakitaki ana me te utu te wero ia koe, engari e kore e kawea ratou ki te rohirohi, no te mea ka arahi reira ki te hua kaha i roto i te hiahia. Mahalo'oku totonu ke tau ngā iti puai, he iti noa roa. Me tika ētahi iwi ki te tapahia whakangungu. Whakarongo ki koe, aroturuki i te hua, ki te kite i te aha e taea e meinga te hiahia kaha. I tua atu, ngana ki te inu nui o te wai i roto i mahi, na e kore e maroketanga meinga ki a koutou i hohoro ngā whakapeka o te kai.

Koe iti moe

Fakatokanga'i e koutou mauiui matekai, i muri i kore koutou e whiwhi nui moe? E kore e koe anake. Kua whakaaturia Studies e taea meinga he po taoto raruraru nui ki te hiahia. kia kite koe e ite koe fiekaia atu i mua. Tirohia mēnā ki te tiki i nga wa katoa e ono ki te waru haora o te moe ia te po. To kurupae i nga rama, me gadgets roa mo te haora i mua i te haere ki te moenga. Mau tonu i te hōtaka moe tonu, me te pupuri i roto i te ngakau e taea te tahi mau taime e mea fifi, mo te tauira, haere ranei i roto i ngā āhuatanga taumaha.

e kore koe e whai nui whakamarie

Whakamātauria ki te karo i ngā hua e mahi hoki koutou kia rite ki te puna o te whakamarie, e kore rite wahie mo te tinana. Ki etahi hua hono tohu hohonu me manatu 'ofa, kai te tikanga mātotoru, e kua pā ana ki hararei utuafare. I roto i tenei take, te whakamahi o taua kai kia mea whakamarie. Whakamātauria ki te rapu i te awhina o te utuafare, me hoa, e kore te kai.

kai koe nui te muka me te pūmua

e mohio ana koe e te muka me te pūmua e hiahiatia ana mo te mate taimaha hauora, me te ukauka. Ki te whiwhi nui koutou, ka taea e koe overeat. whakarato muka makona hoki roa no te mea te mea te reira uaua atu ki te ngaungau. E kore e kai koe kai, kahore e tika moni o te pūmua, me te muka. Whiua te tawerewere witi i parakuihi me te pai miraka pē Kariki. Tāpiri i te huamata heihei, towhu ranei. I paramanawa kai huawhenua, me te humu. Hoki tina, kai huawhenua hei utu o rimurapa.

kei hōhā koe

pouri ranei. kino ranei. Aronganui kai i te kai - te reira i te raruraru tūturu, nga pakiaka o e takoto i roto i te tamarikitanga. Kua katoa kite matou i te tamariki e hamama nei noa ata iho i muri i hoatu e ratou tetahi wahi o te monamona. I roto i te tahi mau pakeke tonu taua whanonga. hiahia ratou ki te whai i te tahi mea e whakaaro ratou e hoatu ki a ratou he kaha. Ko te pai ki te haere mo te haere e rima-meneti, kōrero ki te hoa, ngana ki te manawa hohonu.

hoatu koe ake etahi kai

I te tahi taime e riro te makanga oti o te tahi mau hua nga hiahia take mō te kai kino. riria e koe koe miraka pē pihikete ranei, a ka hutia noa me te overeat. Kaua e wehi ki te hema koe, pouri tiakarete ice cream ranei ki ngako-iti e kore e pahua tou ahua. Just tuatahi kai kai hauora, ki te kore e overeat i matekai.

mahue koe kai

Just no te mea i te tina i koe rawa femo'uekina, e kore e tatari noa tina. e kore e tokomaha te iwi hanga he haere i roto i te wha, e rima haora i waenganui i ngā kai. Tatari roa rawa e taea meinga taumata huka toto ki te hinga. Kia kua tīmata koutou tinana ki te whakaputa i ghrelin, ka tika o'e arahi ki hiahia kaha mo te etahi kai, a ka neke koe. Ki te kite koe i tou kārangirangi, kia waiho te take mo te matekai. Whakarite koe i te mea kiano i matao, whiwhi ia te tahi mea e ka whai mamatanga koutou matekai.

kai koe i roto i te hohoro

Ki te kai koe nohopuku rawa, he mea ohie ki te overeat. Na kei a koe te pouri, me te ite taimaha. Whakamātauria ki āta kai, ki te whakarongo ki a koe, ka mutu, ka ite koe e kua kai rawa nui koe.

E kore koe e kite i te tapanga

O te akoranga, i muri i te whakangungu tika koe kapi Calories, engari e kore e tika ana mō tenei whakaaro hua katoa. Whakamātauria āta pānui i te rahi wahi tapanga me te mana.

kahore koe e mohio me pehea ki te aromatawai i te taumata o te makona

Kai aau. e kore e tokomaha te iwi matau me pehea ki te mohio ki ka hiahia koe ki te mutu. Mau ki te ara o koutou mana'o tata atu, ka ngana ki te mutu i mua i te tīmata koe ki te ite taimaha.