Ukucocwa kweHangover yoSuku olunye

Umxholo

• Ikopi ukuya kulo mzuzu
• Gcwalisa kwiiFluids ASAP
• Yenza ixesha lokutya
• Yitya isidlo sakusasa
• Fumana uMovin ’
• Phinda ube namandla ngeSidlo sasemini
• Qhubeka no-Drinkin ’(H20)
• Gcina Ukutya okulula
• Yidla isidlo esilungeleleneyo
• Uphengululo lwe

Sonke sikwenza amaxesha ngamaxesha: Zininzi kakhulu iikhalori. I-OD yesodiyam. Isiselo esininzi kakhulu ebharini. Kwaye unokuvuka kubusuku obubi ucinga ukuba uza kuwubuyisela ngokukhawuleza umonakalo, kodwa loo mfuno inzulu inokukhokelela kwizigqibo ezingezizo ezinjengokwenza umthambo kakhulu kunye nokutya okuncinci kakhulu, ukuphosa umzimba wakho kwi-tailspin. (Ewe, unokufumana i-hangover ngokutya kakhulu-jonga i-Junk Food Hangover ichaziwe!) Ke, masikuphephe oko, Kulungile? Siye sabonisana neengcaphephe ezimbalwa ngexesha lokusebenza kusuku emva kokuba waphule ibhanki yekhalori. Buyela emgceni wale rejimeni yosuku olunye.

Ikopi ukuya kulo mzuzu

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Awufuni ukwenza umkhwa wobusuku obuninzi be-carb binges kunye notywala obuninzi kakhulu, kodwa awudingi ukuba ungene kwilifu lokungakhathali malunga nayo nokuba. "Izinto zokuqala kuqala: Yazi ukuba woyisile, kodwa sukuzibetha," utsho uLiz Weinandy, R.D. "Zixelele ukuba olu lusuku olutsha, kwaye uqalise ngokufanelekileyo. Ukuthetha kakubi kukungafumani mntu naphi na." Ngoku, lixesha lokudosa.

Gcwalisa kwiiFluids ASAP

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Ukusukela oko uvukayo, umpompe ulwelo ukunceda i-hydrate kwaye uqalise inkqubo yokukhutshwa kwetyhefu. "Le yenye yeendlela eziphambili zokulahla inkunkuma emzimbeni wakho, ke qala ngokusela iglasi yamanzi kunye nejusi entsha eshushu-nokuba kukutshiza ngejusi yeorenji," utshilo uWeinandy. "Amanzi, kunye ne-vitamin C kwi-citrus, yindlela efanelekileyo yokufumana izinto zihamba ngendlela efanelekileyo." Enye indlela efanelekileyo? Iti eluhlaza, ephezulu kwi-antioxidants kwaye ine-caffeine encinci yokugungxula inkunkuma njenge-diuretic. (Ingcebiso: Zama enye yeendlela ezi-8 zokufunxa amanzi ukuze uphucule i-H20 yakho.)

Yenza ixesha lokutya

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Ukuba ulayishe iikhalori ngobusuku obudlulileyo, unokuthambekela ekutyeni ukutya kusasa olulandelayo. Ngokwesiqhelo, isidlo sakusasa yeyona ndawo idlula ebantwini, utshilo u-Weinandy. Ukugqithisa ngokupheleleyo ukutya, nangona kunjalo, unokuseta umzimba wakho ukusilela- kwaye uya kufunda ukuphinda umjikelo ombi. Splurge, skip, splurge, skip ayisiyiyo iresiphi yokunciphisa umzimba okanye yolondolozo. Iimpawu zakho zokulamba ziya kuphelelwa ngamandla kungekho sisombululo. Ke endaweni yokuyeka ukutya kwakho kokuqala, yitya ngokulula ukuba uyafuna.

Yitya isidlo sakusasa

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"Zama ukufumana iziqhamo ezintsha kunye neeprotein kwisidlo sakusasa njengeqanda okanye ezimbini," utsho uWeinandy. "Ukudityaniswa kweprotein kwiqanda kunye neecarbohydrate kwiziqhamo kuyakunceda ukuzinzisa iswekile yegazi lakho." Oku kuyakukunceda wenze izigqibo ezingcono imini yonke, ukugcina amandla kunye namandla aphezulu ekukhuseleni ukutya okunamafutha. Olunye ukhetho lwesidlo sakusasa? Zama ukongeza i-asparagus kwi-omelet encinci. Uphando lubonisa ukuba le veg eluhlaza inokunceda ukunciphisa iimpawu ze-hangover kunye ne-amino acids kunye neeminerali ezilwa netyhefu, kunye nokugungxula inkunkuma egqithisileyo (imikhonto sisichaphazi sendalo).

Fumana uMovin ’

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Kuyalinga ukulala ebhedini kwaye uvume ukoyiswa kusasa emva kobusuku oburhabaxa. Kodwa kwangethuba ungangena kuqeqesho olufutshane-nokuba uhamba nje ukuya emsebenzini-ngona uya kuziva ngcono. "Qala ukuhamba ngokwenza i-cardio elula," utshilo umqeqeshi odumileyo kunye nokuqina komzimba uLarysa DiDio. "Iya kunceda ukuhambisa amanye amachaphaza ongezelelweyo." Ngenxa yokuba unokuziva uqinile kwaye ungaguquki ngenxa ye-bloat, uDiDio uthi makaqale kancinci. "Emva koko yichonge ngokwenza i-HIIT okanye iiseshoni zoqeqesho zesikhawu," ucebisa. Kwaye nangona unokucinga: "Ndifuna ukutshisa iikhalori ezininzi!", Musa ukugqithisa. Umzimba wakho ungaphantsi okanye ungaphantsi kwimowudi yokubuyisela kwimeko yesiqhelo, kwaye ngekhe ubulele ngokuhamba nzima. "Umsebenzi omde omde, olula we-cardio kufuneka uhambise ulwelo, kwaye uphume kuwe-awufuni ukwakha i-lactic acid kunye nokubhloka," ucacisa uDiDio. Gxila kubungakanani obuphakathi bokuqina. "Ndicinga ukuba ukubaleka yeyona ndlela yokubetha i-bloat, kuba kukuzilolonga komzimba wonke okukwenza ubile," utshilo uDiDio.

Phinda ube namandla ngeSidlo sasemini

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Gcina amandla akho ekuwiseni ngokulula, ongenangqondo ukuya. "Yitya icarbbs ezintsonkothileyo kunye neprotein etyebileyo, njenge-fat-fat-fat salad kwi-100 yeepesenti yesonka esipheleleyo, okanye isaladi edibeneyo eluhlaza kunye nenkukhu eyosiweyo okanye isalmon kunye nokunxiba okuphakathi," utshilo u-Weinandy. "Fakela iziqhamo ezintsha ukuzilinganisela." (Akukho mveliso intsha ekhaya? Akukho ngxaki! Zama enye yeendlela ezili-10 eziKhawulezayo zokuCoca ngokuSebenzisa ukutya okuTyiweyo.)

Qhubeka no-Drinkin ’(H20)

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U-Weinandy akanakugxininisa ukubaluleka kwamanzi ngokwaneleyo, ngakumbi ukuba ubunesidlo esinetyiwa okanye iglasi yewayini ibininzi kakhulu ngorhatya oludlulileyo. “Iintso zethu zihluza inkunkuma yethu eninzi-kubandakanywa nesodium, enokuthi ibangele ukuba sigcine amanzi,” utshilo u-Weinandy. "Ngokugcina ulwelo luhamba, lunceda umzimba wethu 'ucoceke.' Cinga ngokuhlamba izitya ngaphandle kwamanzi okanye ngaphandle kwamanzi aneleyo-oko kungasebenzi kakuhle! " Imizimba yethu ikwayindlela efanayo. U-Weinandy uthi ungongeza ezinye iijusi kwirejimeni yakho ukuba yindebe yakho le, kodwa gcina ubukhulu becala imifuno ngaphandle kwetyuwa okanye isodiyam. (Jonga ileyibhile.)

Gcina Ukutya okulula

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I-snacks kufuneka ilula, kodwa izinzile, kwaye unokuba nenye okanye ezimbini imini yonke. "I-snacks efanelekileyo inokuba ngamandongomane kunye neqhekeza lesiqhamo okanye i-yogurt yamaGrike," kusho u-Weinandy. "Iicarbs ezintsonkothileyo kunye neeproteni ezijiyileyo zinceda ukuzinzisa iswekile esegazini, ifayibha ekutyeni ikwanceda ukukhupha umzimba emzimbeni, kunye namanzi imini yonke kunceda izintso zisebenze ngcono-zibaluleke nakweyiphi na inkqubo yokuchithwa kwetyhefu." Ufuna ukugcina umzimba wakho kwi-keel eyona nto inokwenzeka ngosuku emva kokuba uyinike i-jolt. (Amanqaku ebhonasi: Zama enye yeendlela ezi-7 zokongeza imifuno kwiYogurt yakho yamaGrike.)

Yidla isidlo esilungeleleneyo

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Ibhalansi isitshixo kwisidlo sangokuhlwa, kunjalo, ukuze umzimba wakho ungahlali kwiminqweno. "Isidlo sakusihlwa siyafana, kunye ne-carbs enzima njengerayisi emdaka, i-potato ebhakiweyo, okanye i-pasta yengqolowa epheleleyo, iprotheni ephilileyo kunye nokukhonza kakuhle kwemifuno." Qiniseka ukuba ugcina isiqingatha seplate yakho izaliswe yimifuno, kwaye uya kufumana ibang enkulu yebhola yakho, uzigcine ugcwele ubusuku bonke.

Uphengululo lwe