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پر خوران گمنامOvereaters - Anonymous) --- O.A) => کتابخانه الکترونیکی => نويسنده: رضا - بیل در 17 آوریل 2011، 01:07:45 pm

عنوان: چگونه در برابر ولع خوردن مقاومت کنیم؟
رسال شده توسط: رضا - بیل در 17 آوریل 2011، 01:07:45 pm
آیا هر زمانی که وسوسه می‌شوید تا بخورید، تسلیم می‌شوید؟ این برنامه به شما کمک می‌کند تا اراده‌تان را به کار بگیرید. ما 4 راه شگفت انگیز را به شما ارائه میکنیم! تنها چیزی که بین شما و اضافه وزنتان قرار دارد تصمیم و اراده قوی است. اراده همان متوقف کردن میل به خوردن و جلوگیری از زیاده روی است.

اگر نمی‌توانید ایستادگی کنید، این متن را بخوانید: تحقیقات نشان داده که تصمیم جدی یکی از انواع نیروها و عضله‌های روحی روانی است و مانند ماهیچه‌های دیگر بدن مستعد قوی شدن است. این 4 تکنیک، مفید فایده خواهد بود و اگر آنها را به کار بگیرید، مطمئن باشید به زودی قطعه پنیر یا برش‌های نان با قدرت روحی شما سازگار می‌شود.
       
1. کم اما به دفعات بخورید

هدف از این کار: گرسنگی را از بین می‌برد
چرا اثر می‌کند: نخوردن به مدت طولانی باعث افت فشار خون می‌شود. این عامل باعث می‌شود که اشتهای زیادی برای خوردن داشته باشید. لیزا جونز استاد دانشگاه می‌گوید: اگر هر 3 الی 4 ساعت وعده‌های غذایی کوچکی بخورید فشار خونتان ثابت می‌ماند، و از افت فشارخون که باعث خوردن زیاد می‌شود جلوگیری می‌کند. میزان فشارخون شما بیشتر از مقدار گرسنگی‌تان شما را تحت تاثیر قرار می‌دهد. گرسنگی به طور مستقیم با تصمیم و اراده شما ارتباط دارد. غذای کم که با کربوهیدرات و پروتئین و چربی مفید و سالم کمی(مانند آنچه در آجیل، روغن زیتون و ماهی یافت می‌شود) آمیخته شده بخورید تا سطح خونتان در حد متعادل باشد. خوراکی‌های دیگری مانند ماست کم چرب با توت فرنگی یا یک مشت بادام با یک سیب بخورید.

2. اگر راست دست هستید با دست چپتان بخورید و برعکس

هدف از این کار: حواستان پرت می‌شود
چرا اثر می‌کند: برداشتن یک چنگال با دستی که شما به طور خودکار کمتر از آن استفاده می‌کنید حرکت خوردن را کندتر می‌کند و باعث می‌شود که توجه‌تان به غذایتان متمرکز شود. این دو مورد به کاهش وزن کمک فراوانی می‌کند. مطالعات نشان داده که اگر این کار را مرتب تمرین کنید، این عمل معکوس اراده شما را افزایش می‌دهد. بامیستر دریافته که افرادی که اراده شان را در یک تست به کار می‌گیرند (در برابر یک بشقاب کلوچه با طعم سبزیجات مقاومت می‌کنند) از تستهای پشت سر هم منصرف می‌شوند مثل اینکه آنها سعی کنند جدولی که حل نشدنی است را حل کنند.

3. خودتان را مرتبا وزن کنید

هدف از این کار: هدفتان را از دست نمی‌دهید
چرا اثر می‌کند: وزن کردن به صورت مرتب باعث می‌شود تا به وزن اضافیتان پی ببرید. بنابراین در کم کردن و سوزاندن فوری کالری به شما کمک می‌کند. درحقیقت، زمانی که محققان دانشگاه مینه سوتا بیشتر از 1800 نفر را که در کاهش وزن موفق بودند مورد بررسی قرار دادند، دریافتند که 40 درصد آنها روزانه یا به صورت هفتگی خودشان را وزن کردند. و خیلی اوقات آنها کاهش وزن داشتند، هرچه بیشتر خودشان را می‌کشیدند بیشتر هم وزن کم می‌کردند. کسانی که روزانه خودشان را وزن می‌کردند 12 پوند کاهش وزن داشتند و افرادی که به صورت هفتگی خود را می‌کشیدند 6 پوند کاهش وزن داشتند.

4. روحیه‌تان را تقویت کنید

هدف از این کار: خوردن همراه با هیجان
چرا اثر می‌کند: تخمین زده شده که وقتی افراد زیاد می‌خورند، 75 درصد مواقع به خاطر این است که احساس افسردگی می‌کنند. تقویت کردن روحیه به این خاطر است که شما فکرتان را از خوردن و ملچ و ملوچ کردن پاک کنید. مطالعه ای که در نشریه روانشناسی اجتماعی تجربی در سال 2007 منتشر شده بود این موضوع را منعکس کرده بود. محققین ابتدا خودداری افراد را با پرسیدن از آنها برای خوردن تربچه تست کردند درحالی که در اتاقی قرار داشتند که با کلوچه و شکلات پر شده بود. سپس، بعضی از داوطلبین یک کمدی تصویری دیدند، و بقیه افراد یک فیلم آموزشی دیدند. سپس از کل گروه خواستند تا فعالیتهای روحی را انجام دهند. حدس بزنید کدام بهتر انجام دادند. نتیجه نشان داد که احساس خوشایند حتی به مقدار کم می‌تواند خیلی سریع توانایی نه گفتن را بالا ببرد. بنابراین احساسات خوب و خوشایند ممکن است موقتی باشد اما مهم این است که شما را در برابر بستنی گردویی و غذاهای خوشمزه ایمن نگه می‌دارد.
 

 

       
عنوان: Eat overlord meal
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عنوان: Flower. The rainy season selected articles for two
رسال شده توسط: d836zfgree در 20 مه 2016، 02:59:17 pm
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عنوان: Emergency plan for earthquake prevention and disas
رسال شده توسط: bh47gsgere در 04 ژوئن 2016، 10:02:44 am
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عنوان: پاسخ : چگونه در برابر ولع خوردن مقاومت کنیم؟
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عنوان: پاسخ : چگونه در برابر ولع خوردن مقاومت کنیم؟
رسال شده توسط: visize در 28 سپتامبر 2019، 12:28:54 pm
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