Zakudya Zakudya Zosakaniza 10 Zomwe Zimayambitsa Nkhope Yanu - ndi Zakudya 5 Kuti Muzidya M'malo mwake

Zamkati

• Nawu mndandanda wazakudya zoziziritsa kukhosi zomwe muyenera kupewa
• Pewani kudya usiku
  
• Ma hacks ofulumira kuti achepetse kuphulika kwa nkhope
• Nazi zomwe muyenera kuganizira pakudya, makamaka usiku
• 1. Zakudya zosakaniza pa zipatso ndi ndiwo zamasamba
• 2. Idyani yogati, m'malo mwa ayisikilimu wa mchere
• 3. Yesani zakudya zopangira thovu ndi zakumwa
• 4. Mlengani ku mbewu zonse, mmalo mwa zakudya zopangidwa kale
• 5. Khalani ndi madzi okwanira
• Kodi mukufunika kukaonana ndi dokotala?

Chakudya sichimangoyambitsa matumbo kuphulika - chimayambitsanso kuphulika kwa nkhope

Kodi mumayang'anapo zithunzi zanu mutagona usiku ndikuwona kuti nkhope yanu ikuwoneka yodzikuza modabwitsa?

Ngakhale timakonda kuphatikiza kuphulika komanso zakudya zomwe zimayambitsa m'mimba ndi pakati, zakudya zina zimatha kupangitsa nkhope yanu kutupanso.

Malinga ndi Starla Garcia, MEd, RDN, LD, katswiri wazakudya ku Houston, Texas, ndi Rebecca Baxt, MD, dermatologist wovomerezeka ku board ku Paramus, New Jersey, zakudya zomwe zasonyeza kuti zimayambitsa kuphulika kwa nkhope nthawi zambiri zimakhala ndi sodium wochuluka. kapena monosodium glutamate (MSG).

Amatchedwanso "nkhope ya sushi," chifukwa cha wochita sewero Julianne Moore, ndipo wakhala akugwiritsidwa ntchito pofotokoza kusungunuka ndi kusungidwa kwa madzi komwe kumachitika mukamadya chakudya chokhala ndi sodium wochuluka monga ramen, pizza, ndi, eya, sushi (mwina chifukwa cha carbs woyengedwa ndi soya msuzi).

"Kawirikawiri mutatha kudya chakudya chokhala ndi sodium wochuluka, thupi lanu limayenera kudziyesa bwino, kotero [limatha] kugwiritsitsa madzi m'malo ena, omwe atha kuphatikizanso nkhope," adatero Garcia.

(Ndiwo pa gramu iliyonse ya glycogen, yomwe imasungidwa chakudya, thupi lanu limasunga magalamu atatu mpaka asanu amadzi.)

Nawu mndandanda wazakudya zoziziritsa kukhosi zomwe muyenera kupewa

Pewani kudya usiku

• ramen
• sushi
• nyama zopangidwa monga ham, nyama yankhumba, ndi salami
• mkaka
• tchizi
• tchipisi
• pretzels
• tchipisi cha batala
• zakumwa zoledzeretsa
• zonunkhira monga msuzi wa soya ndi msuzi wa teriyaki

Pofuna kuyang'ana makamera tsiku lotsatira, ndibwino kuti mupewe zakudya zonse zoyengedwa komanso zosinthidwa, zakudya zopangidwa ndi mkaka, chifukwa mukakhala ndi sodium komanso osatupanso, Baxt akuti ili pafupi zosatheka.

“Palibe njira yodziwikiratu yopewa kuphulika kwa zakudya zomwe zili ndi mchere wambiri komanso chakudya. Zambiri zimangokhala zanzeru, ”akutero.

"Ngati mukudziwa kuti mukufuna kupewa izi tsiku kapena tsiku linalake, njira yabwino kwambiri ndikungopewa zakudya izi kwa masiku angapo musanayang'ane chakudya chathanzi chopanda mchere wambiri komanso ma carbs oyeretsedwa. Mukamadya zakudyazi ndikumva kununkhira kwa nkhope, ziyenera kudzikhazikika zokha pakangodutsa tsiku limodzi kapena apo, zitatha kugwiritsidwa ntchito m'dongosolo lanu. ”

Garcia amalimbikitsa kuti musakhale pachakudya ichi kwa sabata yonse isanachitike chochitika chilichonse chokonzekera kamera.

Ma hacks ofulumira kuti achepetse kuphulika kwa nkhope

Ngati muli munthawi yovuta patsiku la chochitika chapadera, mutha kuyesa ma hacks ofulumira kuti kuphulika kwanu kumvere.

Yade anagubuduza:

Njirayi yanenedwa kuti imathandizira kuyendetsa bwino ndikuthandizira ngalande zamadzimadzi, kuthandiza khungu lanu kuti liziwoneka lowala komanso lamphamvu.

Yang'anani ndi yoga:

Kuphatikiza zolimbitsa thupi m'makongoletsedwe anu kumathandizanso kulimbitsa minofu pansi pa khungu lanu, ndikuthandizira nkhope yanu kuti izioneka yowonda komanso yolimba m'malo modzitukumula.

Sambani ndi madzi ozizira:

Madzi ozizira amatha kufinya mitsempha yamagazi ndikuthandizira kutupa kutsika.

Kuchita masewera olimbitsa thupi:

Kuchita masewera olimbitsa thupi kungathandizenso kuphulika kumatsika, chifukwa chake kudzuka m'mawa kuti muthe kuthamanga kutha kukhala koyenera kutchera msanga.

Unikani zakudya zanu:

Ngati mukufuna kuchita zina kuti muchepetse kusungidwa kwamadzi, yang'anani zakudya zanu zonse. Mungafune kuganizira momwe mumadyera mavitamini ndi michere, kapena kuphatikiza zitsamba mukaphika, monga adyo, parsley, ndi fennel.

Nazi zomwe muyenera kuganizira pakudya, makamaka usiku

Mwamwayi, pali magulu ena azakudya omwe atha kuthandiza kuchepetsa kuphulika mkati mwanu komanso nkhope yanu, Garcia akutero.

Nazi zomwe mungadye usiku, m'malo mwake.

1. Zakudya zosakaniza pa zipatso ndi ndiwo zamasamba

Zipatso ndi ndiwo zamasamba ziyenera kukhala zina mwazinthu zapamwamba kwambiri zama fiber, antioxidants, mavitamini, ndi mchere - pomwe nthawi yomweyo mafuta ndi sodium zimakhala zochepa.

Zipatso zambiri ndi nyama zamasamba zimakhalanso ndi madzi ambiri, omwe amathandizira thupi lanu kuti likhale lokhala ndi ma hydrate abwino komanso kuchepa.

Chifukwa chake nthawi ina mukadzamva ngati muli ndi chotupitsa usiku:

Sankhani mbale ya zipatso kapena tsabola wofiira wobiriwira ndi guacamole mmalo mwa keke.

CHIKWANGWANI chikuthandizani kuti muzimva bwino kwambiri kuti musadye mopitirira muyeso, zomwe zimatha kuchitika zokhwasula-khwasula kapena zokometsera.

2. Idyani yogati, m'malo mwa ayisikilimu wa mchere

Inde, ngakhale magwero ena amkaka monga mkaka ndi tchizi amadziwika kuti amayambitsa kuphulika, yogurt itha kukhala ndi zotsutsana.

Posankha yogurt yomwe ili ndi shuga wowonjezera ndipo imakhala ndi zikhalidwe zokhazikika, zomwe zikuwonetsa kuti zili ndi maantibiotiki othandiza - mutha kuthandiza.

Kuwotcha nsonga:

Yogurt yachi Greek yokhala ndi zipatso zosakanikirana ndi njira yabwino kwambiri yopezera chotupitsa chomwe chingathandize kupewa kuphulika komanso kudzikweza.

3. Yesani zakudya zopangira thovu ndi zakumwa

Monga ma yogurti ambiri kunjaku, zakudya zofufumitsa ndi zakumwa.

Mabakiteriya abwino amatha kuthandizira kuphulika - ndipo pochepetsa kuphulika konse, izi zitha kuthandiza ndi kutupa kwa nkhope.

Zitsanzo za zakudya izi ndi izi:

• kefir, mkaka wotukuka wofanana ndi yogurt
• kombucha
• kimchi
• tiyi wofesa
• natto
• chopulumutsa

4. Mlengani ku mbewu zonse, mmalo mwa zakudya zopangidwa kale

Njere zonse monga mkate wa tirigu wonse ndi mpunga monga quinoa ndi amaranth zili ndi mavitamini, michere, ndi michere yambiri, mosiyana ndi anzawo oyeretsedwa monga mkate woyera ndi pasitala.

Chifukwa chake ngati toast ndi imodzi mwazakudya zomwe mumadya kapena zokhwasula-khwasula, sankhani mkate wambewu wophuka ngati mkate wa Ezekieli m'malo mwa zoyera.

Quinoa ndi amaranth - zomwe zimatha kusangalatsidwa m'malo mwa oats kapena mbale yodyera - zilinso ndi mapuloteni komanso ma antioxidants.

Mukaphatikizapo michere yolimba, ma carbs opangidwa ndi mafuta osungunuka, shuga wambiri, amatha kuthandizira potero kudzikuza pankhope.

5. Khalani ndi madzi okwanira

Ngakhale madzi sichinthu chomwe mumadya, kumangokhala osasunthika usana ndi usiku kumathandizanso kuchepetsa kusungika kwa madzi, kuphulika m'mimba, komanso mwayi wamatope pankhope.

Institute of Medicine ikulimbikitsa kuti akulu amwe madzi okwanira ma ola 72 mpaka 104 patsiku kuchokera pachakudya, zakumwa zina, komanso madzi okha.

Njira zina zosavuta kupeza izi ndikunyamula botolo la madzi 16 mpaka 32-ounce ndikubwezeretsanso momwe zingafunikire, komanso kungoitanitsa madzi akumwa mukamadya (zomwe zingakupulumutsireni ndalama ngati bonasi yowonjezera).

Kodi mukufunika kukaonana ndi dokotala?

"Ngakhale kutukusira nkhope sikumayambitsa nkhawa kuposa zomwe zingakupangitseni kudzidalira, ngati mukukumana ndi zisonyezo ngati ming'oma kapena kukhumudwa m'mimba, muyenera kukaonana ndi dokotala woyang'anira kapena katswiri wam'mimba," akutero Baxt.

"[Dokotala atha kuthandiza] kudziwa ngati mwina muli ndi vuto la chakudya kapena simukudziwa m'mimba."

"Ngati mwasankha zakudya zabwino, zachilengedwe, komanso zopanda zoteteza mumakhala ndi mwayi wokhala wopanda chifuwa," Garcia akutikumbutsa. "Mukamapewa nthawi yayitali, simuyenera kuda nkhawa kuti muphulika konse."

Emilia Benton ndi wolemba komanso wolemba pawokha ku Houston, Texas. Amakhalanso othamanga maulendo asanu ndi anayi, wokonda kuphika mkate, komanso woyenda pafupipafupi.