다이어트
새해가 다가오면서 많은 사람들이 새로운 목표를 세우고 있습니다. 그 중에서도 가장 인기 있는 목표 중 하나는 다이어트입니다. 다이어트는 건강을 유지하고 체중을 감량하기 위해 많은 사람들이 선택하는 방법 중 하나입니다.
다이어트를 위해 많은 사람들이 다양한 방법을 시도하고 있습니다. 그 중에서도 최근에는 저탄수화물 다이어트가 인기를 끌고 있습니다. 저탄수화물 다이어트는 탄수화물 섭취를 제한하고 단백질과 지방을 중점적으로 섭취하는 방식입니다. 이 방식은 혈당 조절에 도움을 주고 체중 감량을 도와줄 수 있습니다.
하지만 다이어트를 할 때는 항상 전문가의 조언을 듣는 것이 중요합니다. 갑작스러운 다이어트나 극단적인 식단은 건강에 해를 줄 수 있습니다. 올바른 식단과 운동을 조화롭게 결합하는 것이 중요합니다.
또한, 다이어트를 할 때는 목표를 설정하고 계획을 세우는 것이 필요합니다. 목표를 세우고 계획을 따르는 것은 다이어트의 성공에 중요한 역할을 합니다. 또한, 주변의 지지와 동기부여도 중요합니다. 가족이나 친구와 함께 다이어트를 시작하고 서로를 격려해주는 것은 매우 유익합니다.
마지막으로, 다이어트는 단기적인 목표가 아닌 지속적인 노력이 필요합니다. 체중을 감량하고 유지하기 위해서는 꾸준한 노력과 생활습관의 변화가 필요합니다. 다이어트는 단기적인 목표가 아닌 건강한 생활 방식을 유지하기 위한 노력입니다.
새해를 맞아 많은 사람들이 다이어트를 시작하고 있습니다. 올바른 방법과 지속적인 노력으로 건강한 몸을 만들어보세요.Title: “디저트 배는 따로다? ‘이 방법’으로 끊어보세요”
Date: November 6, 2023
Author: 이해나 기자 | 이아라 인턴기자
Many people immediately search for sweet treats after finishing a meal, claiming that they have a separate “dessert stomach.” However, indulging in desserts after a meal can lead to obesity and various chronic diseases. But is there really a separate “dessert stomach”?
◇ The Existence of a “Dessert Stomach”
The expression “dessert stomach” is not entirely incorrect. Seeing high-calorie foods or smelling them stimulates the appetite center in the brain, creating an impulse to eat. Subsequently, the reward center sends signals, causing the dessert stomach to expand even if the stomach is already full. These brain signals are much stronger than the signals indicating satiety. Consuming desserts with a high carbohydrate content can lead to visceral fat obesity and increase the risk of conditions such as diabetes, hypertension, angina, and stroke.
◇ Conscious Efforts to Reduce Dessert Consumption
To reduce the habit of eating desserts after a meal, the following methods can be helpful:
▷ Chewing Gum: Chewing gum reduces the desire for desserts. A joint research team from the University of Illinois and others conducted a study on women, providing them with gum to chew for 15 minutes at one-hour intervals after lunch. The study revealed that chewing gum reduced snack consumption by 9.3%. Another study conducted by the Pennington Biomedical Research Center (PBRC) in the United States involved providing the same lunch to 115 men and women aged 18 to 54. Half of the participants were given sugar-free gum, while the others were not. After three hours, snacks were provided. The results showed that the group chewing sugar-free gum had a reduced desire for sweet snacks, and their calorie intake through snacks decreased by 40%.
▷ Brushing Teeth: Brushing teeth when the thought of dessert arises helps suppress appetite. The mint flavor unique to toothpaste reduces hunger. However, if carbonated drinks or acidic foods have been consumed, it is recommended to brush teeth 30 minutes later to avoid tooth erosion.
To listen to your body’s hunger and fullness cues. Pay attention to how you feel after consuming desserts, and adjust your portion sizes or frequency of consumption accordingly
Ses. If you want to break this habit and maintain a healthy diet, try the following method.
One effective way to cut down on dessert consumption is to replace it with a healthier alternative. Instead of reaching for a sugary treat, try having a piece of fruit or a small portion of yogurt. These options provide natural sweetness and nutrients without the excess calories and sugars found in traditional desserts.
Another strategy is to indulge in desserts on special occasions or in moderation. By limiting dessert consumption to certain occasions or enjoying smaller portions, you can still satisfy your sweet tooth without overindulging.
It’s also important to be mindful of portion sizes. Instead of eating a large slice of cake, try a smaller portion or share a dessert with someone else. This helps control calorie intake and prevents excessive sugar consumption.
Lastly, find healthier dessert recipes that allow you to enjoy your favorite sweet treats without the guilt. There are many recipes available that use alternative ingredients such as whole grains, natural sweeteners, and healthier fats. Experiment with these recipes to find healthier versions of your favorite desserts.
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