Ezona zi-8 zokutya okuLungileyo kokutya ngaphambi koMhla

Umxholo

• Itshokholethi emnyama
• Amanzi ecoconut
• IHummus kunye neCelery
• Izilayi zaseTurkey
• Imbewu yamathanga
• Isinamoni Iiamangile
• Iti eluhlaza
• Ubhontshisi wobusi
• Uphengululo lwe

Ufuna ukubukeka umhle kangangoko kunokwenzeka kuyo yonke imihla, nokuba ukunye nomyeni wakho kwaye ngakumbi ngomhla wokuqala.Kwaye lonke elo xesha ugxile ekudibaniseni isinxibo esifanelekileyo, ukwenza iinwele zakho kunye ne-makeup, kunye nokufowunela abahlobo bakho okwesibini (okanye okwesithathu…okanye okwesine) uluvo lunokukushiya unexesha elincinci lokucinga ngento oyityayo.

Esikhundleni sokufikelela nantoni na-okanye embi kakhulu, akukho nto-i-snack ekutyeni okuya kukunceda ukuba ukhanyise ngobu busuku ngokubetha isisu sakho, ukunyusa amandla akho, kunye nokuphelisa yonke into exhalabisayo. Yiya kuye, ntombazana.

Itshokholethi emnyama

Ngelixa ukusetyenziswa rhoqo kwitshokholethi emnyama kunokunciphisa amanqanaba e-cortisol (ihormone yoxinzelelo) kunye neekatecholamines (iiamino acid ezibangela ukuphendulwa "kokulwa-okanye-ukubhabha"), ukufumana unyango kwangoko kuphelisa uxinzelelo, ngokutsho kwesifundo kwiphephancwadi. Izondlo. I-chocolate inokunyusa i-serotonin, i-neurotransmitter yovuyo kwingqondo, utshilo uKristin Kirkpatrick, RD, umphathi wempilo kwiKlinikhi yaseCleveland, ekusenokwenzeka ukuba sesona sizathu sokuba uzive uzolile, wanelisekile. Khetha ibha enobuncinci iipesenti ezingama-70, kwaye ekubeni i-ounce elilodwa li-calories ezingama-170, khumbula ubungakanani besabelo sakho.

Amanzi ecoconut

Ukuba womile kancinane kusuku olude lomsebenzi okanye ukuzilolonga kwakho kwangaphambi komhla wokuzilolonga, amanqanaba akho amandla asenokutshona. Ukufikelela kumanzi ekhokhonathi, afaka amanzi ngendlela ecacileyo i-H2O ayinakubulela kwi-electrolytes yayo. Oku kudityaniswe neswekile elula, eyenzeka ngokwemvelo iya kunceda ukuvuselela i-moxie yakho, utsho u-Erin Palinski-Wade, R.D., umbhali wencwadi Ukutya kweBelly Fat kwiiDummies.

IHummus kunye neCelery

ICelery sisidizithi sendalo (molo, isisu esicaba) esineekhalori ezisezantsi ezinefayibha ezininzi eziya kukunceda uhlale ugcwele ukuya kumhla, utshilo uPalinski-Wade. Bambisa iintonga ezintathu ezinkulu ngeepunipoli ezimbini ze-hummus, eziqulathe amafutha alungele wena anokunceda ukuzinzisa iswekile yegazi ukuthintela iimvakalelo ezingazinzanga.

Izilayi zaseTurkey

Le carb isezantsi, ukutya okuneproteni ephezulu kunokukunceda ngee-jitters zangaphambi komhla. I-Turkey isityebi kwi-L-tryptophan, i-amino acid eyenza ukukhululwa kwe-serotonin, okubangelwa umphumo wokuphumla. U-Palinski-Wade ucebisa ii-ounces ezi-3 ukuya kwezi-4.

Imbewu yamathanga

Ukuziva utyhafile ngokusondeleyo-imihla ngemihla kunokuba sisalathiso sokuba awufumani ngokwaneleyo i-magnesium ekutyeni kwakho. I-Magnesium ibandakanyeka ekwaphuleni i-glucose ibe ngamandla, ngoko ke ukuba sezantsi kancinci kule minerali kunokubangela ukudipha kwipep yakho, utshilo uPalinski-Wade. I-ounce enye (malunga ne-1/4 indebe) yembewu yethanga iqulethe isiqingatha semagniziyam yakho ekhuthazwayo yemihla ngemihla, ke yiba nesandla iiyure ezimbalwa ngaphambi komhla wakho ukonyusa ngokwendalo ukuvuka kwakho kunye nokuhamba kwakho.

Isinamoni Iiamangile

Ngama-163 eekhalori, ii-6 gram zeprotheyini, kunye ne-3.5 gram yefayibha nge-ounce, ii-almonds ziyinto enkulu yokukugcina kude kube udibana nesidlo sangokuhlwa. Beka amandongomane akho kwisingxobo se-ziptop, ufefe nge-1 1/2 yeetispuni zesinamoni, uvale kwaye ugungqise. Uphando lubonakalisile ukongeza le sinamon kwisidlo kunokunceda ukulawula amanqanaba eswekile yegazi ngaphakathi kwemizuzu eli-15 ukuya kwengama-90, kwaye oko kunokunceda ukugcina ukonwaba.

Ezinxulumene: Okona kutya kukutya kukhulisa imood yakho

Iti eluhlaza

Sip a cuppa eluhlaza ubuncinane imizuzu engama-30 phambi kokuba umhla wakho ukunyusa amandla yendalo. Ii-ounces ezisibhozo ziqulethe i-24 ukuya kwi-40 milligrams ye-caffeine, enokukwenza uzive uphaphile ngakumbi kwiiyure ezimbini ukuya kwezintathu ezizayo, uPalinski-Wade uthi. Ibhonasi: Olunye uphononongo lufumanise ukuba ukusetyenziswa kweti eluhlaza kunokunceda ukugcina umphefumlo umtsha ukuya kuthi ga kwiiyure ezimbini-isebenza ngakumbi kunentlama yamazinyo, iminti, kunye netshungama ekukhupheni ivumba kunye nokubulala iintsholongwane emlonyeni wakho.

Ubhontshisi wobusi

U-Elizabeth Somer, R.D., umbhali we Yitya Indlela Yakho Yonwaba. Ukuhlala upholile malunga nokudibana nomfana wakho oshushu, ucebisa ibhanana enesiqingatha se-muffin yesiNgesi enobusi okanye isiqingatha se-sinamon ye-raisin encinci ye-bagel enejam.

Uphengululo lwe