Esi Sicwangciso seSuku esi-1 sokutya esisempilweni siya kukunceda ubuyele kumkhondo

Umxholo

• Isidlo sakusasa
• Isidlo sasemini
• Isidlo sangokuhlwa
• Uphengululo lwe

Mhlawumbi uchithe ubusuku obuninzi obuninzi uzama iivenkile ezintsha kunye nabahlobo bakho abasenyongweni, uthathe iveki yokubaleka uye kwindawo enesidlo, okanye ubenetyala elibi le chocolate kwinyanga le. Nokuba sithini na isizathu sakho sokuphambuka kwiinjongo zakho zokutya okunempilo (okanye uJanuwari owomileyo), usenokungaziva ushushu kakhulu emva koko.

Ukuzixakekisa kunokuphazamisa inkqubo yakho ye-GI kunye nokucothisa ukwetyisa ukutya kwakho, utshilo uSusan Albers, ugqirha wengqondo kwikliniki yaseCleveland kunye nombhali wencwadi entsha. Ulawulo lweHanger. "Ukuvuselela imetabolism yakho kwaye uzive uvutha, yondla umzimba wakho ngokufanelekileyo. Imalunga nokuzondla ngengqondo. "

Oko kuthetha ukuba izidlo ezigcwele izondlo ozidingayo ukuze umzimba wakho ubuyele ekuziveleni ngcono. Ngethamsanqa, unokuphinda uzivuselele ngosuku olunye ngoncedo lwesicwangciso sokutya. Ngokubanzi, qiniseka ukubandakanya umxube weprotein, ifayibha, kunye nemifuno ukunika umzimba wakho ukuba uqalise ukusebenza kwakhona. (Ufuna ngaphezulu kosuku olunye? Zama lo Mngeni weentsuku ezingama-30 zokuCoca ngokucoceka.)

Isidlo sakusasa

“Awukwazi ukubetha amaqanda kunye nesonka sengqolowa ukuze uzibuyisele endleleni,” utshilo uKeri Gans, R.D.N., a Ubume Ilungu leBrain Trust kunye nombhali we Ukutya okuncinci koTshintsho. Amaqanda anevithamin B12, ekunika amandla. Banobutyebi kwi-cysteine, i-amino acid enceda umzimba wakho uvelise i-glutathione, i-antioxidant ephelayo xa usela utywala, utshilo. I-toast ephilileyo yokutya okuziinkozo (qaphela umahluko phakathi kwengqolowa kunye nengqolowa epheleleyo) ilayishwe kukugcwalisa ifayibha, ikugcina uhluthiyo yonke intsasa.

Ukongeza ukongeza:Yongeza icala lebhanana ecoliweyo ye potassium, izimbiwa ezinceda ekulawuleni amanqanaba eencindi kwinkqubo yakho kwaye yandisa amandla emisipha, utshilo uAlbers.

Isidlo sasemini

Gwema nantoni na enzima, enokubangela ukuba uzive udangele. Khetha isaladi enemifuno enamagqabi amnyama (njengespinatshi okanye i-kale), enezimbiwa ezinjengemagniziyam necalcium uninzi lwethu olungafumani ngokwaneleyo kuyo. Emva koko yongeza imifuno kunye neprotheni yokwakha imisipha, njengenkukhu okanye ityhuna enkonkxiweyo, utsho uGans. Ukuba ungumntu otya isityalo, yongeza isitya sakho kunye nee-chickpeas ezityebileyo ze-vitamin B zokuhlala amandla. (Enye yale saladi eyanelisayo kakhulu iya kwenza inkohliso.)

Ngoncedo olongezelelweyo:Sela amanzi amaninzi ngesidlo sasemini nasemva kwemini ukuze uhlale u-hydrated, utshilo u-Albers. Ukufakwa kwamanzi kubalulekile kumandla.

Isidlo sangokuhlwa

I-salmon eyosiweyo kunye nemifuno eyosiweyo lukhetho oluhle kakhulu kwisidlo sakho sokugqibela sosuku. Imveliso ikunika ii-antioxidants, kwaye intlanzi ibonelela ngeprotein kunye namafutha asempilweni, utsho uGans. Okanye zama ipasta nge-shrimp kunye nemifuno egalelwe igalikhi kunye neoyile ye-olive ngezibonelelo ezifanayo.

Ukongeza ukongeza:Munch kwi-apile, ipere, okanye iorenji emva kwesidlo sangokuhlwa. Ezi ziqhamo azigcini nje ngokugcwaliswa ngeevithamini kunye nefayibha kodwa zikwanomxholo wamanzi aphezulu (okt onika amandla), utshilo u-Albers.

Shape Magazine, ngoJanuwari / Februwari 2020 umba

Uphengululo lwe