Ama-snacks ayi-10 Abangela Ubuso Bakho Ukuqhakaza - kanye Nokudla Okungu-5 Okumele Kudliwe Esikhundleni

-Delile

• Nalu uhlu lokudla okulula ebusuku okufanele ukugweme
• Gwema ukudla ebusuku
  
• Ama-hacks asheshayo ukunciphisa ukuqunjelwa kobuso
• Nakhu okufanele ugxile ekudleni, ikakhulukazi ebusuku
• 1. Ungadla izithelo nemifino
• 2. Yidla iyogathi, esikhundleni se-ayisikhilimu ngophudingi
• 3. Zama ukudla okubilisiwe neziphuzo
• 4. Namathela okusanhlamvu okuphelele, esikhundleni sokudla okusetshenzisiwe
• 5. Hlala unamanzi
• Ngabe udinga ukubona udokotela?

Ukudla akubanga nje ukuvuvukala kwamathumbu - nakho kungadala ukuqunjelwa kobuso

Ngabe wake wazibuka izithombe zakho ngemuva kokuphuma ebusuku bese ubona ukuthi ubuso bakho bubukeka bukhukhumele ngokungavamile?

Ngenkathi sijwayele ukuhlobanisa ukuqunjelwa kanye nokudla okukubangelayo nesisu somzimba kanye ne-midsection, ukudla okuthile kungadala nobuso bakho.

Ngokusho kukaStarla Garcia, MEd, RDN, LD, ingcwethi yezokudla ebhalisiwe eHouston, eTexas, noRebecca Baxt, MD, ongudokotela wesikhumba oqinisekiswe yibhodi eParamus, eNew Jersey, ukudla okukhombise ukudala ukuqunjelwa ebusweni kuvame ukuba ne-sodium eningi. noma i-monosodium glutamate (MSG).

Kubizwa nangokuthi "ubuso be-sushi," sibonga umlingisi uJulianne Moore, futhi kusetshenziselwe ukuchaza ukucinana nokugcinwa kwamanzi okwenzeka ngemuva kokudla izidlo ezine-sodium enjenge-ramen, i-pizza, ne-yep, i-sushi (mhlawumbe ngenxa ye-carbs elicwengekile no-soy isoso).

"Ngokujwayelekile ngemuva kokudla ukudla okune-sodium eningi, umzimba wakho udinga ukuzilinganisela, ngakho-ke uzogcina ubambelele emanzini ezindaweni ezithile, okungabandakanya ubuso," kusho uGarcia.

(Yilelo nalelo gramu le-glycogen, eligcinwa i-carbohydrate, umzimba wakho ugcina amagremu ama-3 kuye kwayi-5 wamanzi.)

Nalu uhlu lokudla okulula ebusuku okufanele ukugweme

Gwema ukudla ebusuku

• ramen
• i-sushi
• inyama ecutshungulwe njenge-ham, ubhekeni, ne-salami
• ubisi
• ushizi
• ama-chips
• ama-pretzels
• amazambane athosiwe
• iziphuzo ezidakayo
• ama-condiments afana ne-soy sauce ne-teriyaki sauce

Ukuze ubukeke ulungele ikhamera ngosuku olulandelayo, kuwumqondo omuhle ukugwema wonke ama-carbohydrate acwengekile nacubunguliwe, ukudla okusetshenzisiwe, nemikhiqizo yobisi, ngoba uma kukhulunywa ngokuba ne-sodium yakho futhi ungavinjelwa nayo, uBaxt uthi sekucishe kube akunakwenzeka.

“Ayikho ngempela indlela eyaziwayo yokuvimbela ukuqunjelwa ekudleni okunosawoti omningi nama-carbohydrate. Okuningi kuvele kumqondo ophusile, ”usho kanje.

“Uma wazi ukuthi ufuna ukukugwema lokhu kusabela ngosuku oluthile noma emcimbini othile, okungcono kakhulu kuwe ukuthi ugweme lokhu kudla izinsuku ezimbalwa ngaphambi kwalokho bese ugxila ekudleni okunempilo okunosawoti omncane kanye nama-carbs acolisisiwe. Uma udla lokhu kudla futhi uzwa ukukhukhumala ebusweni, kufanele izixazulule kungakapheli usuku noma ngaphezulu, uma nje sekusetshenzisiwe ohlelweni lwakho. ”

UGarcia uncoma ukuhlala kude nalokhu kudla cishe isonto lonke kuholela kunoma yimuphi umcimbi olungele ikhamera.

Ama-hacks asheshayo ukunciphisa ukuqunjelwa kobuso

Uma uku-crunch yesikhathi ngosuku lomcimbi okhethekile, ungazama ama-hacks asheshayo ukwenza ukuqunjelwa kobuso bakho kwehle.

Jade kweqa:

Le nqubo kuye kwathiwa ithuthukisa ukusakazwa futhi isize nge-lymphatic drainage, isize isikhumba sakho sibonakale sikhanya futhi sinamandla.

Ubuso be-yoga:

Ukufaka okunye ukuzivocavoca ebusweni esimeni sakho sobuhle kungasiza nasekuqiniseni imisipha ngaphansi kwesikhumba sakho, kusize ubuso bakho ukuthi bubukeke bukhulu futhi bunethoni kunokuba bukhukhumele.

Geza ngamanzi abandayo:

Amanzi abandayo angavimba imithambo yegazi futhi asize ukuvuvukala kwehle.

Ukuzivocavoca umzimba:

Ukuzivocavoca kwenhliziyo kungasiza futhi ukuqunjelwa kwehle, ngakho-ke ukuvuka wenze ukugijima kwakho kwansuku zonke ekuseni kungakufanelekela i-alamu yokuqala.

Buyekeza indlela odla ngayo:

Uma ufuna ukuthatha ezinye izinyathelo ukunciphisa ukugcinwa kwamanzi, bheka indlela odla ngayo. Ungahle uthande ukucabangela ukudla kwakho amavithamini namaminerali athile, noma ukufaka amakhambi athile lapho upheka, njengegalikhi, iparsley nefennel.

Nakhu okufanele ugxile ekudleni, ikakhulukazi ebusuku

Ngenhlanhla, kunamaqembu athile okudla angasiza empeleni ukunciphisa ukuvela kokuqunjelwa embindini womaphakathi wakho, bese kuthi ebusweni bakho, kusho uGarcia.

Nakhu ongakudla ebusuku, esikhundleni salokho.

1. Ungadla izithelo nemifino

Izithelo nemifino kufanele kube eminye yemithombo ephezulu kakhulu ye-fiber, ama-antioxidants, amavithamini, kanye namaminerali - ngenkathi ngasikhathi sinye iphansi kunamafutha ne-sodium.

Izithelo nemifino eminingi inokuqukethwe okunamanzi amaningi, okusiza umzimba wakho ukuba uhlale unamanzi amaningi futhi wehlise ukuqunjelwa.

Ngakho-ke ngokuzayo lapho uzizwa uthanda ukudla isidlo sasebusuku:

Khetha isitsha samajikijolo noma usiki obomvu osikiwe obomvu nge-guacamole esikhundleni sekhekhe.

I-fiber izokusiza uzizwe ugcwele ngokushesha ukuze ungadli ngokweqile, okungenzeka uma kukhulunywa ngokudla okucutshunguliwe noma ama-dessert.

2. Yidla iyogathi, esikhundleni se-ayisikhilimu ngophudingi

Yebo, noma ngabe eminye imithombo yobisi efana nobisi noshizi yaziwa ngokubangela ukuqunjelwa, iyogathi empeleni ingaba nomphumela ohlukile.

Ngokukhetha i-yogurt enoshukela ongeziwe futhi uqukethe amasiko aphilayo, asebenzayo - akhombisa ukuthi aqukethe ama-probiotic asebenzayo - ungasiza.

Ithiphu yokondla:

I-yogurt yamaGrikhi enamajikijolo ahlanganisiwe kuyisinqumo esihle kakhulu sokudla okusiza ukuvimbela ukuqunjelwa nokukhukhumala.

3. Zama ukudla okubilisiwe neziphuzo

Njengama-yogurt amaningi laphaya, ukudla okubilisiwe neziphuzo.

Ama-bacteria amahle angasiza ngokuqunjelwa - futhi ngokunciphisa ukuqunjelwa okuphelele, lokhu kungasiza ngokuvuvukala kobuso.

Izibonelo zalokhu kudla zifaka:

• i-kefir, umkhiqizo wobisi onamasiko ofana neyogathi
• kombucha
• kimchi
• itiye elibilisiwe
• natto
• khuzani

4. Namathela okusanhlamvu okuphelele, esikhundleni sokudla okusetshenzisiwe

Izinhlamvu eziphelele njengezinkwa zikakolweni ogcwele kanye nezindlela zerayisi ezinjenge-quinoa ne-amaranth zinamavithamini amaningi, amaminerali kanye nefayibha, ngokungafani nozakwabo abacwengekile njengesinkwa esimhlophe ne-pasta.

Ngakho-ke uma i-toast ingenye yezindlela zakho zokudla kwasekuseni noma okokudla okulula, khetha isinkwa sokusanhlamvu esihlumekile njengesinkwa sikaHezekeli esikhundleni sokumhlophe okucacile.

I-quinoa ne-amaranth - engathokozelwa njengengxenye yama-oats noma isitsha esiseceleni nesidlo sakusihlwa - nayo inamaprotheni amaningi kanye nama-antioxidants.

Uma ufaka izakhi ezinomsoco, ama-carb fiber phezu kokucwengwa, i-carbs enoshukela, ingasiza futhi ngaleyo ndlela igcine ukukhukhumala ebusweni.

5. Hlala unamanzi

Ngenkathi amanzi akuyona into oyidlayo, ukuhlala nje unamanzi imini nobusuku kungasiza ekwehliseni ukugcinwa kwamanzi, ukuqunjelwa yisisu, nethuba lokukhukhumala ebusweni.

I-Institute of Medicine incoma ukuthi abantu abadala basebenzise ama-oun angu-72 kuya kwangu-104 amanzi ngosuku esewonke ngokudla, ezinye iziphuzo, namanzi uqobo.

Ezinye izindlela ezilula zokuthola lokhu ukuphatha ibhodlela lamanzi eliyi-16- kuya ku-32-ounce bese uligcwalisa njengoba kudingeka, futhi noku-oda amanzi okuphuza kuphela lapho udla ngaphandle (okuzokongela imali njengebhonasi eyengeziwe).

Ngabe udinga ukubona udokotela?

"Yize ukuqunjelwa ebusweni kungesona isizathu sokukhathazeka ngaphezu kokuthi kungenza uzizwe uzenyeza, uma uhlangabezana nezimpawu ezinjengesifuba noma isisu esibuhlungu, kufanele uxhumane nodokotela wokunakekelwa okuyisisekelo noma uchwepheshe wamathumbu," kusho uBaxt.

"[Udokotela angasiza] anqume ukuthi kungenzeka yini ukuthi unenkinga yokungezwani nokudla noma isimo sesisu esingatholakali."

"Uma ukhetha ngokucophelela ukudla okunempilo, okwemvelo, nokungenazo izinto zokubulala, unethuba elingcono lokuthi ungabi nokuqunjelwa," kusho uGarcia. "Uma ugwema isikhathi eside, akudingeki ukhathazeke ngokuqhuma nhlobo."

U-Emilia Benton ungumbhali nomhleli ozimele ozinze eHouston, eTexas. Uphinde abe ngumgijimi wezikhathi eziyisishiyagalolunye, umbhaki okhuthele, futhi ohamba njalo.