4 Tips Sehat Mengendalikan Nafsu Makan agar Tidak Gampang Gemuk

BERITA RAKYAT -Mengendalikan nafsu makan bisa menjadi salah satu hal yang cukup sulit dilakukan. Apalagi bila dalam keseharian kita masih rentan stres dan sering melampiaskan emosi dengan makanan, maka makin susah rasanya untuk bisa mengendalikan nafsu makan dengan lebih baik. Tapi bukan tidak ada cara efektif untuk mengendalikan nafsu makan yang lebih sehat.

Ada sejumlah tips sederhana yang bisa dicoba mengendalikan nafsu makan. Bahkan ada hal-hal sederhana yang bisa mulai kita lakukan untuk membangun pola makan yang lebih sehat. Tidak lagi berlebihan saat makan sehingga kita bisa terhindari dari kegemukan. Berikut beberapa tips yang bisa dicoba. Resep Koki Medan 

1. Mencium Aroma Peppermint

Hasil gambar untuk Mencium Aroma Peppermint

Joy L. Bauer, MS, RD, CDN, ahli gizi yang tinggal di New York City seperti yang dilansir dari rd.com, mengungkapkan ada sebuah penelitian yang menemukan bahwa partisipan yang mencium aroma peppermint setiap dua jam sekali selama lima hari mengonsumsi 1.800 kalori yang lebih sedikit pada pekan itu dan merasa bahwa rasa lapar mereka menurun secara signifkan dibandingkan partisipan yang tak mencium aroma peppermint. Bauer menyarankan untuk menyalankan lilin peppermint, mengunyah permen karet peppermint, atau minum teh peppermint untuk menjaga nafsu makan.

2. Makan Buah Apel

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Buah apel bisa membantu mengurangi nafsu makan yang alami. “Kombinasi pektin, serat larut, dan kunyahan yang banyak menjadikan buah apel sebagai makanan yang dapat menurunkan nafsu makan,” papar Bauer. Kita bisa coba mengonsumsi satu buah apel per hari untuk membuat kenyang lebih lama dan bisa bantu menjaga nafsu makan lebih teratur.

3. Minum Teh Hijau 

Hasil gambar untuk Teh Hijau

Bukan berarti setiap saat dan setiap hari kita harus minum teh hijau. Bila dikonsumsi dengan cukup, teh hijau bisa bantu menjaga nafsu makan. Ekstrak teh hijau memengaruhi dua hormon peptida penting, yaitu norepinefrin dan dopamin yang dapat mengaktifkan sistem saraf simpatetik. Dr. Josh Axe, DNM, CNS, DC, pendiri DrAxe.com dan penulis buku Eat Dirt menyebutkan bahwa dua hormon tersebut termasuk katekolamin dan dikenal dengan kemampuannya mengurangi nafsu makan.

4. Olahraga sebelum Makan Malam

Hasil gambar untuk olahraga

Jika olahraga dan kegiatan fisik yang dilakukan seharian bisa bikin kita kelaparan dan nafsu makan tak terkendali, maka olahraga singkat yang intens bisa memberi efek yang berbeda. Sebuah analisi dari 20 penelitian menemukan bahwa olraha dapat menekan hormon acylated ghrelin dan meningkatkan kadar hormon yang berfungsi sebagai penahan rasa lapar. Kita bisa melakukan olahraga singkat sebelum memasuki jadwal makan malam untuk bantu mengurangi nafsu makan.

Satu hal yang tak kalah penting adalah kita perlu berlatih menerapkan teknik mindful eating, yaitu latihan untuk mengendalikan nafsu makan dengan selalu memerhatikan setiap suapan makanan yang masuk ke dalam tubuh. Cukupi kebutuhan gizi dan nutrisi tubuh dengan baik sesuai kebutuhan, ya.


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