Ukutya okulula oku-10 okuBangela ukuba ubuso bakho buBlat- kunye nokutya oku-5 ukuTya endaweni yoko

Umxholo

• Nalu uluhlu lwezinto zokutya ezinokuhlwa ebusuku omele uziphephe
• Kuphephe ukutya ebusuku
  
• Ukukhawuleza ukukhawulezisa ukunciphisa ukudumba kobuso
• Nantsi into ekufuneka ugxile ekutyeni, ngakumbi ebusuku
• 1. I-snack kwiziqhamo kunye nemifuno
• 2. Yitya iyogathi, endaweni ye-ayisikhrim kwiswiti
• 3. Zama ukutya okunegwele kunye neziselo
• 4. Bambelela kwiinkozo ezigcweleyo, endaweni yokutya okwenziweyo
• 5. Hlala hydrated
• Ngaba ufuna ukubona ugqirha?

Ukutya akuxhomekeke nje ekubambeni kwamathumbu-kunokubangela ukudumba kobuso, nako

Ngaba ukhe ujonge imifanekiso yakho emva kobusuku uphume kwaye uqaphele ukuba ubuso bakho bubukeka bukhukhumele ngokungaqhelekanga?

Ngelixa sihlala sidibanisa ukudumba kunye nokutya okubangela isisu somzimba kunye nokuphakathi, ukutya okuthile kunokubangela ukuba ubuso bakho budumbe ngokunjalo.

Ngokuka-Starla Garcia, MEd, RDN, LD, ugqirha wezidlo obhalisiweyo eHouston, eTexas, kunye noRebecca Baxt, MD, ugqirha wesikhumba oqinisekiswe yibhodi eParamus, eNew Jersey, ukutya okubonise ukubangela ukudumba ebusweni kuhlala kuphezulu kwisodiyam. okanye i-monosodium glutamate (MSG).

Ikwabizwa ngokuba "bubuso be-sushi," enkosi kumlingisi uJulianne Moore, kwaye sele isetyenziselwe ukuchaza ukubamba nokugcina amanzi okwenzeka emva kokutya ukutya okunesodiyamu ephezulu njenge-ramen, i-pizza, kunye ne-yep, i-sushi (mhlawumbi ngenxa ye-carbs kunye nesoya isosi).

"Ngokuqhelekileyo emva kokutya ukutya okuphezulu kwi-sodium, umzimba wakho kufuneka uzilinganise, ngoko [uya] kugcina ubambelele emanzini kwiindawo ezithile, ezinokubandakanya ubuso," kusho uGarcia.

(Yileyo yegram nganye ye-glycogen, egcinwe kwi-carbohydrate, umzimba wakho ugcina i-3 ukuya kwi-5 yeegram zamanzi.)

Nalu uluhlu lwezinto zokutya ezinokuhlwa ebusuku omele uziphephe

Kuphephe ukutya ebusuku

• ramen
• sushi
• Iqhubile inyama efana neham, ibhekoni kunye nesalami
• ubisi
• itshizi
• iichips
• Iipretzels
• iifrayizi zamafrentshi
• iziselo ezinxilisayo
• izinto ezinjenge-soy sauce kunye ne-teriyaki sauce

Ngenjongo yokujonga ikhamera ilungile ngosuku olulandelayo, licebo elilungileyo ukunqanda zonke iikharhohayidrethi ezisulungekileyo nezicutshungulwayo, ukutya okwenziweyo, kunye neemveliso zobisi, kuba xa kufikwa ekubeni nesodiyam yakho kwaye ungadubuli nayo, uBaxt uthi phantse ayinakwenzeka.

“Ayikho indlela eyaziwayo yokuthintela ukudumba kokutya okunetyuwa eninzi kunye neecarbohydrate. Uninzi lwazo luza nje kwingqondo, ”utshilo.

“Ukuba uyazi ukuba ufuna ukuyiphepha le mpendulo ngosuku okanye isiganeko esithile, eyona nto ukubheja kwakho kukukuphepha nje oku kutya kwiintsuku ezimbalwa ngaphambili kwaye ujonge ukutya okusempilweni okunetyuwa encinci kunye neecarbs ezisulungekileyo. Xa usitya oku kutya kwaye ukhukhumala ebusweni, kufanele ukuba izisombulule ngaphakathi kosuku okanye nangoko, nje ukuba zigqityiwe ukusebenza kwinkqubo yakho. ”

UGarcia ucebisa ukuba uhlale kude noku kutya uninzi lweveki ekhokelela kuwo nawuphi na umsitho olungele ikhamera.

Ukukhawuleza ukukhawulezisa ukunciphisa ukudumba kobuso

Ukuba ukwisithuba sexesha ngomhla wesiganeko esikhethekileyo, ungazama ezinye iihacks ezikhawulezayo ukwenza ukuba ukudumba kobuso bakho kuye ezantsi.

Ijeyidi eqengqelekayo:

Obu buchule buthi bonyusa ukujikeleza kunye nokunceda nge-lymphatic drainage, ukunceda ulusu lwakho lubonakale luqaqambile kwaye lomelele ngakumbi.

Ukujongana neyoga:

Ukudibanisa ukuzilolonga kobuso kwindlela yakho yobuhle kunokunceda ukomeleza izihlunu phantsi kolusu lwakho, ukunceda ubuso bakho ukuba bubonakale bungqwabalala kwaye buthontiwe kunokuba ukhukhumele.

Hlamba ngamanzi abandayo:

Amanzi abandayo anokunyanzela imithambo yegazi kwaye ancede ukudumba kwehle.

Umthambo:

Ukuzivocavoca kwe-Cardiovascular umthambo kunokunceda ukuqunjelwa kwehle, ke ukuvuka wenze ukubaleka kwakho kwemihla ngemihla kusasa kunokuba kufanelekile ngealam yokuqala kwangoko.

Ukuphonononga ukutya kwakho:

Ukuba ufuna ukuthatha amanye amanyathelo ukunciphisa ukugcinwa kwamanzi, jonga ukutya kwakho konke. Unokufuna ukuqaphela ukutya kwakho iivithamini kunye neeminerals, okanye ukubandakanya amayeza athile xa upheka, njengegalikhi, iparsley kunye nefennel.

Nantsi into ekufuneka ugxile ekutyeni, ngakumbi ebusuku

Ngethamsanqa, kukho amaqela athile okutya anokunceda ukunciphisa ukubakho kokuqunjelwa kwindawo yakho yesibini kwaye, ubuso bakho, uGarcia uthi.

Nantsi into onokuyitya ebusuku, endaweni yoko.

1. I-snack kwiziqhamo kunye nemifuno

Iziqhamo kunye nemifuno zizezinye zezona zinto zingumthombo ophakamileyo wefayibha, ii-antioxidants, iivithamini, kunye neeminerali-ngelixa kwangaxeshanye zinamafutha kunye nesodiyam.

Iziqhamo ezininzi kunye nemifuno ikwanemixholo enamanzi aphakamileyo, anceda umzimba wakho ukuba uhlale uhlaziyekile kwaye unciphise ibloat.

Ngexesha elizayo xa uziva ngathi unokutya okuhlwa-ebusuku:

Khetha isitya samajikijolo okanye isilayi ebomvu ebomvu kunye ne-guacamole endaweni yekhekhe.

Ifayibha iya kukunceda uzive ukhawuleze ngokukhawuleza ukuze ungadli ngokutya kakhulu, okunokwenzeka xa kusenziwa amashwamshwam okanye iidessert.

2. Yitya iyogathi, endaweni ye-ayisikhrim kwiswiti

Ewe, nangona eminye imithombo yobisi enje ngobisi kunye netshizi iyaziwa ukuba ibangela ukuqaqamba, iyogathi inokuba nefuthe elichaseneyo.

Ngokukhetha iyogathi ephantsi kwiswekile eyongeziweyo kwaye inezinto eziphilayo, ezisebenzayo-ezibonisa ukuba ineeprobiotiki ezifanelekileyo-unokunceda.

Ingcebiso yokutya:

I-yoghurt yamaGrike enamajikijolo axubeneyo lolona khetho lubalaseleyo lokutya ukuze uncede ekuthinteleni ukudumba kunye nokudumba.

3. Zama ukutya okunegwele kunye neziselo

Kanye njengeeyogathi ezininzi phaya, ukutya okubilisiweyo kunye neziselo.

Iibhaktheriya ezilungileyo zinganceda ngokuqunjelwa- kwaye ngokunciphisa ukubhloka ngokubanzi, oku kunokunceda ngokudumba kobuso.

Imizekelo yoku kutya kubandakanya:

• Kefir, imveliso yobisi enenkcubeko efanayo neyogathi
• kombucha
• kimchi
• iti enegwele
• natto
• ikumkhi

4. Bambelela kwiinkozo ezigcweleyo, endaweni yokutya okwenziweyo

Iinkozo ezipheleleyo ezinje ngesonka sengqolowa kunye neendlela zerayisi ezinje ngequinoa kunye ne-amaranth ziphezulu kwiivithamini, iiminerali kunye nefayibha, ngokungafaniyo nabalingane babo abacocekileyo njengesonka esimhlophe kunye nepasta.

Ke ukuba i-toast yenye yeendlela zakho zokuya kwisidlo sakusasa okanye ukhetho lokutya okutyayo, khetha isonka esiziinkozo esihlumayo esifana nesonka sikaHezekile endaweni yomhlophe.

Iquinoa kunye ne-amaranth - enokonwabela ukubuyisela i-oats okanye isitya esecaleni nesidlo sangokuhlwa-nazo ziphezulu kwiiproteni kunye ne-antioxidants.

Xa ufaka i-dense-dense-dense carbs, ecoliweyo, ecoliweyo, eneswekile, inokukunceda kwaye oko kugcine ukukhukhumala ebusweni.

5. Hlala hydrated

Ngelixa amanzi ayisiyiyo into oyityayo ngobuchwephesha, ukuhlala nje uhlanjululwe imini nobusuku kunokunceda ukunciphisa ukugcinwa kwamanzi, ukuqaqanjelwa sisisu, kunye nethuba lokudumba ebusweni.

IZiko lezoNyango licebisa ukuba abantu abadala basebenzise ii-oun ezingama-72 ukuya kwezili-104 zamanzi ngosuku xa zizonke zisuka ekutyeni, kwezinye iziselo nakumanzi ngokwawo.

Ezinye iindlela ezilula zokufumana le nto kukuthwala ibhotile yamanzi eyi-16- ukuya kwi-32-ounce kwaye uyigcwalise njengoko kufuneka, kunye noku-odola kuphela amanzi okusela xa usitya ngaphandle (okuza kongela imali njengebhonasi eyongeziweyo).

Ngaba ufuna ukubona ugqirha?

"Ngelixa ukudumba ebusweni ayisosizathu senkxalabo engaphaya kwento enokuthi ikwenze uzive ungenaxhala, ukuba ufumana iimpawu ezinje ngemingxunya okanye isisu esibuhlungu, kuya kufuneka ubonane nogqirha wokuqala okanye ingcali yamathumbu," utshilo uBaxt.

"[Ugqirha angakunceda] abone ukuba ingaba unengxaki yokutya okanye isifo esingaxilwanga."

"Ukuba ukhetha ngokuzikhethela ukutya okufanelekileyo, kwendalo, kwaye kungenazinto zokulondolozwa unethuba elingcono lokungabinangqumbo," uGarcia usikhumbuza. "Okukhona uphepha ixesha elide, awunakukhathazeka malunga nokudumba."

U-Emilia Benton ngumbhali ozimeleyo kunye nomhleli oseHouston, eTexas. Ukwangumqhubi weembaleki wamaxesha alithoba, umbhaki okhutheleyo, kunye nomhambi rhoqo.