Machiritso a Tsiku Limodzi Ochotsa Hangover

Zamkati

• Cop to the Moment
• Dzazani pa Fluids ASAP
• Pezani Nthawi Yodyera
• Idyani Chakudya Cham'mawa
• Pezani Movin '
• Limbikitsaninso pa Chakudya Chamadzulo
• Pitirizani Kumwa '(H20)
• Sungani Zokhwasula-khwasula Zosavuta
• Idyani Chakudya Chamadzulo Chokwanira
• Onaninso za

Tonsefe timazichita nthawi ndi nthawi: Ma calories ambiri. Sodium OD. Chakumwa chochuluka kwambiri kumowa. Ndipo mukhoza kudzuka usiku woipa poganiza kuti musintha zowonongekazo, koma chosowa chozamacho chikhoza kubweretsa zisankho zolakwika monga kuchita masewera olimbitsa thupi kwambiri ndi kudya pang'ono, kutaya thupi lanu ku tailspin. (Inde, mutha kukomoka chifukwa chodya mopambanitsa-onani Kufotokozera Kwachakudya Chopanda Chakudya Chopanda kanthu!) Ndiye, tiyeni tipewe tsogolo limenelo, CHABWINO? Tidafunsa akatswiri angapo pa zomwe achite tsiku lotsatira mutaswa banki ya kalori. Bwererani ndi dongosolo la tsiku limodzi lobwerezabwereza.

Cop to the Moment

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Simukufuna kukhala ndi chizolowezi chomwa ma carb usiku komanso mowa wambiri, koma simukuyenera kukhala mumtambo wosasamala za izi mwina. "Zinthu zoyamba koyamba: Zindikirani kuti mwazigonjetsa, koma musadzipweteketse mtima," akutero a Liz Weinandy, R.D. "Uziuze kuti lero ndi tsiku latsopano, ndipo uyambitse bwino. Kuyankhula zoyipa sikumabweretsa aliyense kulikonse." Tsopano, nthawi yoti musinthe.

Dzazani pa Fluids ASAP

Zithunzi za Corbis

Kuyambira pomwe mumadzuka, pompani madzi amadzimadzi kuti athandizire kuyambitsa ndikuyambitsa njira yochotsera. "Iyi ndi imodzi mwa njira zazikulu zomwe thupi lanu limachotsera zinyalala, choncho yambani kumwa madzi aatali ndi madzi a mandimu-ngakhale madzi alalanje," akutero Weinandy. "Madziwo, pamodzi ndi vitamini C mu zipatso, ndi njira zabwino zopititsira zinthu kuyenda bwino." Njira ina yanzeru? Tiyi wobiriwira, yemwe ali ndi ma antioxidants ambiri ndipo amakhala ndi caffeine pang'ono kuti achotse zinyalala ngati diuretic. (Langizo: Yesani imodzi mwa 8 Maphikidwe Amadzi Ophatikizidwa Kuti Mukweze H20 Yanu.)

Pezani Nthawi Yodyera

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Ngati mwadzaza mafuta opatsa mafuta usiku watha, mwina mungadye chakudya m'mawa mwake. "Nthawi zambiri, chakudya cham'mawa ndi chomwe anthu ambiri amadutsa," akutero a Weinandy. Kusadya kwathunthu, komabe, kungapangitse thupi lanu kulephera - ndipo mudzaphunzira kubwereza mayendedwe oyipa. Splurge, kudumpha, splurge, kudumpha si njira yothandizira kuwonda kapena kukonza. Njala yanu idzasokonekera popanda yankho lomwe likuwonekera. Chifukwa chake m'malo mongosiya chakudya chanu choyamba, ingodya zopepuka ngati mukufuna.

Idyani Chakudya Cham'mawa

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"Yesetsani kulowetsa zipatso zatsopano komanso zomanga thupi pakudya cham'mawa ngati dzira kapena awiri," akutero a Weinandy. "Kuphatikiza kwa mapuloteni omwe ali mdzira limodzi ndi chakudya mumtunduwu kumathandizira kuti shuga wanu wamagazi akhazikike." Izi zidzakuthandizani kupanga zisankho zabwino tsiku lonse, kusunga mphamvu ndi mphamvu kuti mupewe zilakolako za zakudya zamafuta. Njira ina ya kadzutsa? Yesani kuwonjezera katsitsumzukwa pa omelet yaying'ono. Kafukufuku akuwonetsa kuti veg wobiriwirayo atha kuthandiza kuthana ndi zipsinjo za matsire ndi amino acid ndi mchere wake wolimbana ndi poizoni, komanso kutaya zinyalala zochulukirapo (mikondoyo ndi yotsekeka mwachilengedwe).

Pezani Movin '

Zithunzi za Corbis

Ndikoyesa kugona pabedi ndikuvomereza kugonjetsedwa m'mawa watadutsa usiku wovuta. Koma m'mbuyomu mutha kukwanira pakulimbitsa thupi kwakanthawi-ngakhale mukuyenda kupita kuntchito-mumamva bwino. "Yambani kuyenda ndikupanga cardio yopepuka," akutero Larysa DiDio, wophunzitsa anthu odziwika. "Zithandizira kusuntha madzi ena owonjezerawa." Chifukwa mumatha kumva kuti ndinu olimba komanso osasinthasintha chifukwa cham'mero, DiDio akuti kuyamba pang'onopang'ono. "Ndiye nyamulani pochita HIIT kapena maphunziro apakatikati," akutero. "Zothamanga zidzakuthandizani kutuluka thukuta ndikuchepetsa madzi ena." Ndipo ngakhale mungaganize kuti: "Ndikufuna kuwotcha ma calories ambiri!", Musapitirire. Thupi lanu ndi mochuluka kapena mochepera mu mode kuchira, ndipo sindidzakuthokozani chifukwa cholimba. "Kuchita masewera olimbitsa thupi kwa nthawi yayitali, kosavuta kwa mtima kumayenera kuyendetsa madzi, ndipo mwa inu-simukufuna kupanga lactic acid komanso bloat," akufotokoza DiDio. Ganizirani pazowonjezera kwambiri. "Ndikuganiza kuti kuthamanga ndiye njira yabwino kwambiri yothanirana ndi bloat, chifukwa ndi masewera olimbitsa thupi omwe amakupatsani thukuta," akutero DiDio.

Limbikitsaninso pa Chakudya Chamadzulo

Zithunzi za Corbis

Sungani mphamvu zanu kuti zisagwe ndi zopepuka, zopanda nzeru. "Idyani ma carbs ovuta ndi mapuloteni owonda, monga mafuta ochepetsedwa a tuna pa 100% mkate wonse wambewu, kapena saladi wobiriwira wosakanikirana ndi nkhuku kapena salimoni wowola komanso kuvala pang'ono," akutero Weinandy. "Onjezerani zipatso zatsopano kuti musamawonongeke." (Palibe zokolola zatsopano kunyumba? Palibe vuto! Yesani imodzi mwa Maphikidwe 10 Achangu ndi Achangu Ogwiritsa Ntchito Zakudya Zam'chitini.)

Pitirizani Kumwa '(H20)

Zithunzi za Corbis

Weinandy sangatsimikizire kufunikira kwamadzi okwanira, makamaka ngati munadya chakudya chamchere kwambiri kapena kapu ya vinyo usiku wambiri. "Impso zathu zimawononga zinyalala zathu zambiri kuphatikiza sodium, yomwe itha kutipangitsa kuti tisunge madzi," akutero a Weinandy. "Mwa kusunga madzi akudutsa, zimathandiza kuti thupi lathu 'likhale loyera.' Ganizirani za kutsuka mbale popanda madzi kapena opanda madzi okwanira - zomwe sizigwira ntchito bwino! Matupi athu ali chimodzimodzi. Weinandy akuti mutha kuthira timadziti tina m'gulu lanu ngati ndi kapu yanu ya tiyi, koma muziwasunga makamaka osakhala ndi masamba kapena mchere wowonjezera. (Chongani chizindikiro.)

Sungani Zokhwasula-khwasula Zosavuta

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Zakudya zopsereza ziyenera kukhala zopepuka, koma zokhazikika, ndipo mutha kukhala ndi chimodzi kapena ziwiri tsiku lonse. "Zakudya zopatsa thanzi zitha kukhala mtedza wochuluka ndi chidutswa cha zipatso kapena yogati yachi Greek," akutero Weinandy. "Ma carbs ovutawa pamodzi ndi mapuloteni owonda amathandizira kukhazikika kwa magazi, ulusi wazakudya zimathandizanso kupeputsa thupi, ndipo madzi tsiku lonse amathandiza impso kuti zizigwira ntchito bwino pakuwononga." Mukufuna kuti thupi lanu likhale lofanana kwambiri ndi momwe mungathere tsiku lotsatira mutagwedeza. (Bonasi mfundo: Yesani imodzi mwa Njira 7 Zowonjezera Veggies ku Greek Yogurt yanu.)

Idyani Chakudya Chamadzulo Chokwanira

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Kusamala ndikofunikira pakudya, komabe, thupi lanu silimatha kulakalaka. "Chakudya chimodzimodzi, ndi ma carbs ovuta ngati mpunga wofiirira, mbatata yophika, kapena pasitala yambewu yonse, mapuloteni owonda komanso kutulutsa nyama zabwino." Onetsetsani kuti mwasunga theka la mbale yanu yodzaza ndi veggies, ndipo mupeza ndalama zambiri pazakudya zanu, kudzisunga nokha usiku wonse.

Onaninso za