Ukwelashwa Kosuku Olunye Lokuhlanza Isikhubekiso

-Delile

• Iphoyisa Kumzuzu
• Gcwalisa ama-Fluids ASAP
• Zinike Isikhathi Sokudla
• Yidla Ukudla kwasekuseni
• Thola i-Movin'
• Nika amandla kabusha esidlweni sasemini
• Qhubeka ne-Drinkin ’(H20)
• Gcina Ukudla okulula okulula
• Yidla Isidlo Esilinganiselayo
• Buyekeza kwe-

Sonke sikwenza ngezikhathi ezithile: Amakhalori amaningi kakhulu. I-sodium OD. Isiphuzo esiningi kakhulu ebha. Futhi ungahle uvuke ebusuku obubi ucabanga ukuthi uzowulungisa ngokushesha umonakalo, kepha leso sidingo esinezimpande ezijulile singaholela ezinqumweni ezingalungile njengokuzivocavoca kakhulu nokudla okuncane kakhulu, ukuphonsa umzimba wakho emsileni. (Yebo, ungathola ngokuphelele i-hangover ngenxa yokudla ngokweqile-bona Ukuchazwa Kwe-Junk Food Hangover!) Ngakho-ke, masigweme leso siphetho, KULUNGILE? Sithintane nochwepheshe abambalwa ngesenzo ngosuku olulandelayo ngemuva kokugqekeza ibhange lamakhalori. Buyela emgqeni ngalesi simiso semali sosuku olulodwa.

Iphoyisa Kumzuzu

Izithombe zeCorbis

Awufuni ukwenza umkhuba wokuzitika kwasebusuku kakhulu kwe-carb kanye notshwala obuncane kakhulu, kodwa awudingi ukujikela efini lokungabi nandaba nakho ngakho. "Izinto zokuqala kuqala: Vuma ukuthi wenze ngokweqile, kodwa ungazishayi isifuba ngakho," kusho uLiz Weinandy, RD., udokotela wezifo zangaphandle e-Ohio State University Wexner Medical Center. "Zitshele ukuthi lolu wusuku olusha, bese uliqala kahle. Ukuzikhulumela okungekuhle akuhambisi muntu ndawo." Manje, isikhathi sokukhipha ubuthi emzimbeni.

Gcwalisa ama-Fluids ASAP

Izithombe zeCorbis

Kusukela lapho uvuka khona, pompoza uketshezi ukusiza i-hydrate nokuqala inqubo yokukhipha ubuthi emzimbeni. "Le ngenye yezindlela ezinkulu umzimba wakho oqeda ngayo imfucumfucu, ngakho-ke qala ngokuphuza ingilazi ende yamanzi enamanzi kalamula amasha-ngisho nokufafaza i-orange juice," kusho uWeinandy. "Amanzi, kanye ne-vitamin C ku-citrus, izindlela ezinhle zokwenza izinto zihambe ngendlela efanele." Enye inketho ehlakaniphile? Itiye eliluhlaza, elinama-antioxidants amaningi futhi line-caffeine encane yokuhlanza imfucuza njenge-diuretic. (Ithiphu: Zama ukupheka okungamanzi okungu-8 okufakiwe ukuze uthuthukise i-H20 yakho.)

Zinike Isikhathi Sokudla

Izithombe zeCorbis

Uma ulayishe ama-calories ngobusuku bangaphambilini, ungase uthambekele ekweqeni ukudla ngakusasa ekuseni. "Ngokuvamile, isidlo sasekuseni yisona bantu abaningi abadlula kuso," kusho uWeinandy. Ukudlulisa ngokuphelele ukudla, noma kunjalo, kungasetha umzimba wakho ukuthi wehluleke-futhi uzofunda ukuphinda umjikelezo omubi. I-Splurge, skip, splurge, skip akuyona iresiphi yokulahlekelwa isisindo noma ukunakekelwa. Izinkomba zakho zendlala zizophela ngaphandle kwesixazululo esibonakalayo. Ngakho-ke esikhundleni sokudela ukudla kwakho kokuqala, mane udle okulula uma ufuna.

Yidla Ukudla kwasekuseni

Izithombe zeCorbis

"Zama ukuthola izithelo ezintsha kanye namaprotheni ngesikhathi sasekuseni njengeqanda noma amabili," kusho uWeinandy. "Inhlanganisela yamaprotheni eqandeni kanye nama-carbohydrate asesithelweni kuzosiza ekutholeni ushukela egazini lakho uzinzile." Lokhu kuzokusiza wenze izinqumo ezingcono usuku lonke, ugcine amandla namandla aphezulu ukuvimbela izifiso zokudla okunamafutha. Enye inketho yasekuseni? Zama ukwengeza i-asparagus ku-omelet encane. Ucwaningo lukhombisa ukuthi le veg eluhlaza ingasiza ekunciphiseni izimpawu ze-hangover ngama-amino acid namaminerali alo okulwa nobuthi, kanye nokuchitha imfucuza ngokweqile (imikhonto iyi-diuretic yemvelo).

Thola i-Movin'

Izithombe zeCorbis

Kuyazama ukulala embhedeni futhi uvume ukwehlulwa ekuseni ngemuva kobusuku obunzima. Kodwa uma kusenesikhathi ungangena ekuzilolongeni kafushane—ngisho noma uya emsebenzini—uzozizwa ungcono. "Qala ukunyakaza ngokwenza i-light cardio," kusho umqeqeshi osaziwayo kanye ne-fitness guru u-Larysa DiDio. "Kuzosiza ukuhambisa olunye uketshezi olungeziwe." Ngoba ungazizwa uqinile futhi ungaguquki ngenxa yokuqunjelwa, uDiDio uthi ukuqala kancane. "Bese uyicoshe ngokwenza ama-HIIT noma izikhathi zokuqeqesha isikhawu," uphakamisa. "I-sprints izokusiza ujuluke futhi wehlise isisindo samanzi esengeziwe." Futhi nakuba ungase ucabange: "Ngifuna ukushisa amakhalori amaningi!", Ungadluli. Umzimba wakho ucishe ube ngaphansi kwimodi yokutakula, futhi ngeke ukubonge ngokuhamba kanzima. "Ukuzivocavoca okuhle okude, okulula kwe-cardio kufanele kushukumise uketshezi, futhi kuwe-awufuni ukwakha i-lactic acid nokuqhakaza okungaphezulu," kuchaza uDiDio. Gxila kubukhulu obumaphakathi. "Ngicabanga ukuthi ukugijima kuyindlela engcono yokushaya ibloat, ngoba wukuzivocavoca umzimba jikelele okwenza ujuluke," kusho uDiDio.

Nika amandla kabusha esidlweni sasemini

Izithombe zeCorbis

Gcina amandla akho angawi ngokuya kalula, okungenangqondo. "Yidla ama-carbs ayinkimbinkimbi kanye namaprotheni angenalutho, njengesaladi ye-tuna encishisiwe esinkwa esiphelele sokusanhlamvu esingamaphesenti angu-100, noma isaladi eluhlaza exutshwe nenkukhu eyosiwe noma i-salmon kanye nokugqoka okusesilinganisweni," kusho u-Weinandy. "Faka izithelo ezintsha ukuzilinganisela." (Awukho umkhiqizo omusha ekhaya? Akunankinga! Zama eyodwa yama-Recipes ayi-10 asheshayo nawokudala Usebenzisa Ukudla Okusemathinini.)

Qhubeka ne-Drinkin ’(H20)

Izithombe zeCorbis

U-Weinandy akakwazi ukugcizelela ukubaluleka kwamanzi ngokwanele, ikakhulukazi uma ube nokudla okunosawoti ikakhulukazi noma ingilazi yewayini kakhulu kusihlwa esidlule. "Izinso zethu zihlunga inqwaba yemikhiqizo yethu kadoti-okubandakanya i-sodium, nayo engadala ukuthi sigcine amanzi," kusho uWeinandy. "Ngokugcina uketshezi luhamba, kusiza imizimba yethu 'ihlanzeke.' Cabanga ngokugeza izitsha ngaphandle kwamanzi noma ngaphandle kwamanzi anele-lokho akusebenzi kahle kakhulu! " Imizimba yethu ifana. U-Weinandy uthi ungangeza amanye ama-juice ohlelweni lwakho uma lokho kuyinkomishi yakho yetiye, kodwa uzigcine ikakhulu zisuselwa kwimifino ngaphandle kukasawoti noma i-sodium. (Hlola ilebula.)

Gcina Ukudla okulula okulula

Izithombe zeCorbis

Ungadla kufanele kube lula, kepha uzinze, futhi ungaba nokukodwa noma ezimbili usuku lonke. "Ukudla okulula okufanele kungaba idlanzana lamantongomane nocezu lwesithelo noma iyogathi yaseGrisi," kusho uWeinandy. "Ama-carbs ayinkimbinkimbi kanye namaprotheni anciphile asiza ukuzinzisa ushukela wegazi, i-fiber ekudleni nayo isiza ekunciphiseni umzimba, futhi ukunisela usuku lonke kusiza izinso ukuthi zisebenze kangcono-kunanoma iyiphi inqubo yokukhipha ubuthi emzimbeni." Ufuna ukugcina umzimba wakho ku-keel ngisho nangokwengeziwe ngosuku olulandelayo ngemuva kokukunikeza i-jolt. (Amaphuzu ebhonasi: Zama enye yezindlela ezi-7 zokufaka imifino ku-yogurt yakho yamaGrikhi.)

Yidla Isidlo Esilinganiselayo

Izithombe zeCorbis

Ukulinganisela kuyisihluthulelo esidlweni sakusihlwa, noma kunjalo, ngakho-ke umzimba wakho awuthambekele ekufeni. "Isidlo sakusihlwa siyafana, nama-carbs ayinkimbinkimbi afana nelayisi elinsundu, ubhatata obhakiwe, noma i-pasta egcwele okusanhlamvu, iphrotheni enamafutha kanye nokuphakelwa kahle kwemifino." Qiniseka ukuthi ugcina uhhafu wengcwecwe yakho ugcwaliswe ngemifino ngemifino, futhi uzothola ama-bang amaningi ngemali yakho yekhalori, uzigcine ugcwele ubusuku bonke.

Buyekeza kwe-