Chinsinsi cha Superfood Smoothie Ichi Chimawirikiza Monga Machiritso a Hangover

Zamkati

• Onaninso za

Palibe chomwe chimapha maphokoso ngati matsire a tsiku lotsatira. Mowa umagwira ngati diuretic, kutanthauza kuti umawonjezera kukodza, chifukwa chake umataya ma electrolyte ndikukhala wopanda madzi. Ndicho chimene chimayambitsa zizindikiro zambiri za oopsa kwambiri monga kupweteka mutu, kutopa, pakamwa pouma, kunyoza, ndi kusanza. Kulephera kukumbukira, kusowa kwa njala, komanso kumverera kwachabechabe kumatha kutengera mphamvu yotupa yomwe imakhalapo mthupi.

Ngakhale kuti chinthu chokhacho chomwe chimatsimikiziridwa kuti chichiritse chimfine ndi nthawi (pepani!), Zomwe mumadya ndi kumwa zimatha kusintha zinthu ndikukuthandizani kuti mukhale okhazikika. Madzi ndi ofunikira kuti abwezeretse madzi m'thupi, ndipo zina mwazinthu zofunika kwambiri kuti mudzaze usiku mutamwa mowa kwambiri ndi potaziyamu ndi magnesium, ma electrolyte awiri omwe ndi ofunikira kuti minofu ndi mitsempha zizigwira bwino ntchito. (FYI, chakudya choyenera chisanachitike phwando chitha kukuthandizani kupewa kupewa kuthawirako poyamba.)

Madzi a kokonati, nthochi, mapeyala, sipinachi, maungu, mbatata, yogurt, zipatso za citrus, ndi phwetekere ndi mitundu ina yabwino kwambiri ya potaziyamu. Zakudya zolemera kwambiri za magnesium zimaphatikizapo masamba obiriwira, mtedza, mbewu, nyemba, mbewu zonse, nsomba, nkhuku, ndi chokoleti chamdima.

Chifukwa mowa umayambitsanso shuga m'magazi (omwe amathanso kukupangitsani kukhala ofooka komanso osakhazikika), izi ndizo ayi nthawi yopita ku carb yotsika. Zakudya zopatsa mphamvu monga oats ndi buledi wa tirigu ndi chimanga zimatha kuthandizanso kuti shuga m'magazi anu abwerere bwino komanso kupereka mavitamini a B ofunika monga vitamini B6 ndi thiamine omwe mumataya mukamamwa. Mowa umathenso vitamini C, ndiye kuti mudzafunikiranso kugwira ntchito yazipatso ndi nyama zina m'malo mwa zomwe mwataya.

Pita pang'onopang'ono ndi mafuta okwera kwambiri kapena zakudya zazitali kwambiri ngati m'mimba mwanu simumva bwino, chifukwa zimatha kukupweteketsani. Kumbukirani kuti shuga ndi zotsekemera zopangira zimathanso kukupangitsani kuti musamavutike. M'malo mwake, pitani ku zakudya zomwe mwachibadwa zimakhala zotsekemera, ndipo mugwiritse ntchito mapuloteni mu chakudya choyamba chimenecho kuti musamakhale ndi shuga wamagazi ndikuwotcha.

Smoothie yotumikira kamodzi iyi imanyamula mulu wa zakudya zoziziritsa kukhosi kuti zikuthandizeni kumva ngati inu ASAP.

Zosakaniza

• 8 ounces madzi a kokonati osasangalatsa

• 1/2 nthochi yaying'ono

• 1/4 chikho chopukutidwa kapena oats nthawi yomweyo

• 1/4 chikho cha dzungu *

• 1 scoop whey kapena ufa wina wa mapuloteni (pafupifupi supuni 3)

• Sipinachi yayikulu yochuluka (pafupifupi makapu awiri)

• 1 chikho ayezi

• Kuwonjezera: 1/4 ya mapeyala**

*Itha kuyika mu 1/4 chikho chotsala cha mbatata yophika kapena sikwashi ya butternut

Mayendedwe

1. Zosanjikiza zosanjikiza mu chosakanizira, kuyambira ndi madzi. Sakanizani mpaka yosalala.

2. Ngati mukumvera, pangani mbale ya smoothie podulira mafuta akokonati, mbewu zina za chia, ndi mabala a kokonati.

Chidziwitso cha Nutrition cha smoothie imodzi yopangidwa ndi whey protein, palibe toppings (yowerengedwa pogwiritsa ntchito USDA My Recipe Super-Tracker):

370 kcal; Mapuloteni a 27g; 4g mafuta (2g okhutira); 59g chakudya; 9 g fiber; Shuga wa 29g

**1/4 avocado imawonjezera ma calories 54, 1g protein, 2g fiber, 5g mafuta (1g saturated, 3g monounsaturated fat, 1g polyunsaturated)

Ngati izo sizigwira ntchito, mutha kuchita yoga nthawi zonse kwa matsire pakadali pano.

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