Ukudla Oku-8 Okuhle Kakhulu Ongakudla Ngaphambi Kosuku

-Delile

• Ushokoledi Omnyama
• Amanzi Kakhukhunathi
• IHummus neCelery
• Izingcezu zaseTurkey
• Imbewu Yethanga
• Isinamoni Ama-alimondi
• Itiye Elihlaza
• I-Honey Toast
• Buyekeza kwe-

Ufuna ukubukeka umuhle ngangokunokwenzeka nsuku zonke, noma ngabe unomyeni wakho futhi ikakhulukazi ngosuku lokuqala.Futhi sonke leso sikhathi ugxila ekuhlanganiseni ingubo elungile, ukwenza izinwele zakho nezimonyo, nokubizela abangane bakho ngombono wesibili (noma wesithathu… noma wesine) kungakushiya unesikhathi esincane sokucabanga ngalokho okudlayo.

Esikhundleni sokufinyelela noma yini-noma okubi kakhulu, akukho lutho-lokudla kokudla okuzokusiza ukuthi ukhanye kusihlwa ngokuthambisa isisu sakho, ukukhulisa amandla akho, nokuqeda konke ukukhathazeka. Hamba uyomlanda, ntombazane.

Ushokoledi Omnyama

Nakuba ukusetshenziswa njalo kukashokoledi omnyama kunganciphisa amazinga e-cortisol (ihomoni yokucindezeleka) kanye nama-catecholamines (ama-amino acid abangela ukusabela "kwempi-noma-ukundiza"), ukwelapha nakho kunciphisa ukukhathazeka ngokushesha, ngokusho kocwaningo lwephephabhuku. Izakhamzimba. Ushokoledi ungakhuphula i-serotonin, i-neurotransmitter ezizwa ijabule ebuchosheni, kusho uKristin Kirkpatrick, RD, umphathi wezempilo eCleveland Clinic, okungenzeka ukuthi yingakho uzwa lowo muzwa wokuzola, nokwaneliseka. Khetha ibha okungenani ukhokho ongu-70%, futhi njengoba i-ounce elilodwa nje ngama-calories ayi-170, khumbula usayizi wesabelo sakho.

Amanzi Kakhukhunathi

Uma uphelelwe amanzi kancane ngosuku olude lomsebenzi noma ukusebenza kwakho kwangaphambi kosuku, amazinga akho wamandla angahle acwile. Finyelela emanzini kakhukhunathi, aphefumula ngendlela ecacile i-H2O engenakubonga kuma-electrolyte ayo. Lokhu kuhlangene noshukela olula, ovele ngokwemvelo kuzosiza ukuvuselela i-moxie yakho, kusho u-Erin Palinski-Wade, R.D., umbhali wencwadi Ukudla KweBelly Fat KwamaDummies.

IHummus neCelery

Isilimo esidliwayo esinamagatsha anamanzi yi-diuretic yemvelo (sawubona, isisu esisicaba) esinama-kilojoule amaningi anezintambo eziningi ezizokusiza ukuthi ugcine usuku, kusho uPalinski-Wade. Bhanqa izinti ezintathu ezinkulu nezipuni ezi-2 ze-hummus, equkethe amafutha alungele wena we-monounsaturated angasiza ukuzinzisa ushukela osegazini ukuze kuvinjelwe imizwa engazinzile.

Izingcezu zaseTurkey

Lesi sidlo esinama-carb aphansi, esinamaprotheni amaningi singakusiza ngama-jitters angaphambi kosuku. I-Turkey icebile nge-L-tryptophan, i-amino acid edala ukukhishwa kwe-serotonin, okuholele ekutheni kube nomphumela wokuphumula. I-Palinski-Wade incoma ama-ounces angu-3 kuya kwangu-4.

Imbewu Yethanga

Ukuzizwa udiniwe nsuku zonke kungaba inkomba yokuthi awutholi i-magnesium eyanele ekudleni kwakho. I-Magnesium ibandakanyeka ekwehliseni i-glucose ibe amandla, ngakho ukuba ngaphansi kancane kule mineral kungadala ukucwiliswa ku-pep yakho, kusho uPalinski-Wade. I-ounce elilodwa (cishe i-1/4 indebe) yembewu yethanga iqukethe uhhafu we-magnesium yakho enconywe nsuku zonke, ngakho-ke yiba nedlanzana lamahora ambalwa ngaphambi kosuku lwakho ukukhulisa ngokwemvelo ukuvuka kwakho nokuhamba kwakho.

Isinamoni Ama-alimondi

Ngama-khalori ayi-163, ama-gramu ayi-6 wamaprotheni, no-3.5 amagremu we-fiber nge-ounce, ama-alimondi ayisidlwana esihle sokukubamba uze uhlangane ngesidlo sakusihlwa. Faka amantongomane akho esikhwameni se-ziptop, ufafaze amathisipuni ayi-1/2 isinamoni, uvale bese uyazamazama. Ucwaningo lukhombisile ukuthi ukufaka le sinamoni eningi ekudleni kungasiza ekulawuleni amazinga kashukela egazini kungakapheli imizuzu eyi-15 kuya kwengu-90, futhi lokho kungasiza ekunciphiseni ukuthokomala.

OKUSHIWO: Ukudla Okungcono Kakhulu Kokuthuthukisa Imizwa Yakho

Itiye Elihlaza

Thatha i-cuppa eluhlaza okungenani imizuzu engu-30 ngaphambi kosuku lwakho ukuze uthole amandla emvelo. Ama-ounces ayisishiyagalombili aqukethe ama-milligram angama-24 kuya kwangu-40 e-caffeine, okungakwenza uzizwe uqaphile ngokwengeziwe amahora amabili kuya kwamathathu alandelayo, kusho uPalinski-Wade. Ibhonasi: Olunye ucwaningo lwathola ukuthi ukusetshenziswa kwetiye eliluhlaza kungasiza ukugcina umoya uhlanzekile kuze kube amahora amabili-lisebenza kangcono kunomuthi wokuxubha amazinyo, iminti, noshingamu ekukhipheni iphunga nokubulala amagciwane emlonyeni wakho.

I-Honey Toast

"Ukuba nesidlo esincane, esigcwele i-carb emini kuzosiza ekukhuphuleni izinga le-serotonin yokuzizwa ejabule," kusho u-Elizabeth Somer, R.D., umbhali wezincwadi Yidla Indlela Yakho Eya Enjabulweni. Ukuze uhlale upholile mayelana nokuhlangana nomfana wakho oshisayo, uncoma ubhanana one-muffin yesiNgisi ewuhhafu we-grain-grain enoju noma uhhafu we-bagel encane yesinamoni omisiwe enojamu.

Buyekeza kwe-