Zakudya Zakudya Zakudya Zam'madzi Zam'tsiku Limodzi Zikuthandizani Kuti Muyambirenso

Zamkati

• Chakudya cham'mawa
• Chakudya chamadzulo
• Chakudya chamadzulo
• Onaninso za

Mwinamwake mudakhalapo usiku umodzi wapakati pa sabata mukuyesera malo odyera atsopano ndi anzanu apamtima, mutathawa kwa sabata lathunthu kupita kumalo odyetserako zakudya, kapena munangokhala ndi vuto lolakalaka chokoleti mwezi uno. Kaya muli ndi chifukwa chotani chosiya zolinga zanu zodyera (kapena Dry January), mwina simukumva kutentha kwambiri pambuyo pake.

"Kumwa mopitirira muyeso kungasokoneze dongosolo lanu la GI ndikuchepetsa kugaya chakudya," atero a Susan Albers, katswiri wama psychology ku Cleveland Clinic komanso wolemba buku latsopanoli Kusamalira Hanger. “Kuti mubwezeretse kagayidwe kanu ndikumva kutopa, idyetsani thupi lanu bwino. Ndi za kudzidyetsa mwanzeru. ”

Izi zikutanthauza kuti chakudya chodzaza ndi zakudya zofunikira kuti thupi lanu lizimva bwino. Mwamwayi, mutha kudzipatsanso mphamvu patsiku limodzi mothandizidwa ndi dongosolo la chakudya. Mwambiri, onetsetsani kuti muphatikizanso kuphatikiza kwa protein, fiber, ndi ndiwo zamasamba kuti mupatse thupi lanu kuyambiranso momwe likufunira. (Mukufuna kupitilira tsiku limodzi? Yesani izi Matsiku 30 Oyera-kudya Kudya.)

Chakudya cham'mawa

Keri Gans, R.D.N., a Maonekedwe Wembala wa Brain Trust komanso wolemba wa The Small Change Diet. Mazira ali ndi vitamini B12, yomwe imakupatsani mphamvu. Amakhalanso olemera mu cysteine, amino acid yomwe imathandizira thupi lanu kupanga glutathione, antioxidant yomwe imachepa mukamwa mowa, akutero. Chotupitsa chathanzi cha tirigu (onani kusiyana kwa tirigu ndi tirigu) chimakhala chodzaza ndi ulusi, zomwe zimakupangitsani kukhuta m'mawa wonse.

Kuti muwonjezere:Onjezerani mbali ya nthochi yodulidwa potaziyamu, mchere womwe umathandizira kuchepetsa kuchuluka kwa madzi amtundu wanu ndikulimbitsa mphamvu yamphamvu, atero a Albers.

Chakudya chamadzulo

Pewani chilichonse cholemera, chomwe chingakupangitseni kumva kuti ndinu aulesi. Sankhani saladi wokhala ndi masamba obiriwira (monga sipinachi kapena kale), omwe ali ndi mchere monga magnesium ndi calcium yomwe ambiri a ife sitimapeza okwanira. Kenako onjezerani nyama zamatumba pamodzi ndi zomanga thupi zomanga thupi, monga nkhuku kapena nsomba zamzitini, atero a Gans. Ngati ndinu odya mbewu, ikani mbale yanu ndi nandolo za vitamini B-zolemera kuti mukhalebe ndi mphamvu. (Imodzi mwa saladi zokhutiritsa kwambiri izi zidzachita chinyengo.)

Kuti muwonjezere:Imwani madzi ambiri pa nkhomaliro komanso masana onse kuti mukhale opanda madzi, akutero Albers. Kuchuluka kwa hydration ndikofunikira pakupanga mphamvu.

Chakudya chamadzulo

Salmoni wophika ndi masamba owotcha ndichisankho chabwino kwambiri pa chakudya chanu chomaliza tsikulo. Zokolola zimakupatsani antioxidants, ndipo nsomba imapereka mapuloteni ndi mafuta athanzi, akutero Gans. Kapena yesani pasitala ndi nkhanu ndi nyama zamasamba zotumizidwa ndi adyo ndi maolivi kuti mupindule nawo.

Zowonjezera:Kudya pa apulo, peyala, kapena lalanje kuti mudye chakudya chamadzulo. Zipatsozi sizongodzazidwa ndi mavitamini ndi ma fiber komanso zimakhala ndi madzi okwanira (ndiye kuti, opatsa mphamvu), atero a Albers.

Magazini ya Shape, Januware/February 2020

Onaninso za