Maganin Tsabtace Rana ɗaya

Wadatacce

• Cop zuwa lokacin
• Cika Ruwan Ruwa ASAP
• Yi Lokacin Abinci
• Ku ci karin kumallo
• Samun Movin'
• Sake ƙarfafawa a Abincin rana
• Ci gaba da Shan' (H20)
• Ci gaba da Sauƙaƙe
• Ku Ci Daidaitaccen Abincin Abinci
• Bita don

Dukanmu muna yin shi daga lokaci zuwa lokaci: yawan adadin kuzari. sodium OD. Abin sha ya yi yawa a mashaya. Kuma za ku iya farkawa daga mummunan dare kuna tunanin za ku juyar da lalacewar nan da nan, amma wannan buƙatar da ke da tushe na iya haifar da yanke shawara mara kyau kamar motsa jiki da yawa da cin abinci kaɗan, jefa jikin ku cikin wutsiya. (Ee, za ku iya samun gamsuwa daga cin abinci mai yawa-duba An Bayyana Hangover Abincin Abincin!) Don haka, bari mu guji wannan ƙaddara, Ok? Mun tuntubi wasu kwararru kan aikin yayin da kuka karya bankin kalori. Koma kan hanya tare da wannan tsarin dawowa na kwana ɗaya.

Cop zuwa lokacin

Hotunan Corbis

Ba ka so ka yi al'ada na marigayi-dare carb binges da kuma kadan da yawa barasa, amma ba ka bukatar ka karkace a cikin girgije negativity game da shi ko dai. Liz Weinandy, R.D., wata ƙwararriyar abinci mai gina jiki a Cibiyar Kiwon Lafiya ta Wexner ta Jami'ar Jihar Ohio ta ce "Abubuwan farko da farko: yarda da cewa kun wuce gona da iri, amma kada ku doke kanku game da hakan." "Faɗa wa kanku wannan sabuwar rana ce, kuma a fara ta daidai. Maganganun kai mara kyau ba ya kai kowa ko'ina." Yanzu, lokaci don detox.

Cika Ruwan Ruwa ASAP

Hotunan Corbis

Daga lokacin da kuka farka, famfo ruwa don taimakawa ruwa da fara aikin kawar da guba. Weinandy ya ce "Wannan shine ɗayan manyan hanyoyin da jikin ku ke cire abubuwan sharar gida, don haka ku fara da shan madaidaicin gilashin ruwa tare da sabon ruwan lemun tsami-har ma da ruwan lemo," in ji Weinandy. "Ruwa, tare da bitamin C a cikin 'ya'yan itacen citrus, manyan hanyoyi ne don samun abubuwan da ke tafiya daidai." Wani zaɓi mai wayo? Koren shayi, wanda yake da yawa a cikin antioxidants kuma yana da ɗan maganin kafeyin don zubar da sharar gida azaman diuretic. (Tip: Gwada ɗayan girke -girke na Ruwa 8 don Haɓaka H20 ɗin ku.)

Yi Lokacin Abinci

Hotunan Corbis

Idan kun ɗora nauyin adadin kuzari a daren da ya gabata, ƙila ku ƙila ku daina cin abinci da safe. Weinandy ya ce, "Yawancin lokaci, karin kumallo shine mafi yawan mutane ke bi. Gaba ɗaya wuce abinci, kodayake, na iya saita jikin ku don gazawa-kuma zaku koyi maimaita sake zagayowar mara kyau. Splurge, skip, splurge, skip ba shine girke-girke na asarar nauyi ko kiyayewa ba. Alamomin yunwar ku za su fita daga mawuyacin hali ba tare da an sami mafita ba. Don haka a maimakon yin watsi da abincinku na farko, kawai ku ci wuta idan kuna so.

Ku ci karin kumallo

Hotunan Corbis

Weinandy ya ce "Gwada samun sabbin 'ya'yan itace tare da wasu furotin a lokacin karin kumallo kamar kwai ko biyu," in ji Weinandy. "Haɗin furotin a cikin kwai tare da carbohydrates a cikin 'ya'yan itace zai taimaka wajen daidaita sukarin jinin ku." Wannan zai taimaka muku yanke shawara mafi kyau a cikin yini, kiyaye kuzari da ƙarfi don kawar da sha'awar abinci mai-mai. Wani zabin karin kumallo? Gwada ƙara bishiyar asparagus zuwa ƙaramin omelet. Bincike ya nuna wannan koren kayan lambu na iya taimakawa wajen rage alamun bacin rai tare da amino acid da ma'adanai masu yakar guba, tare da zubar da datti mai yawa (mashi sune diuretic na halitta).

Samun Movin'

Hotunan Corbis

Yana da ban sha'awa don kwanta a gado kuma yarda da shan kashi da safe bayan dare mai tsanani. Amma da farko za ku iya dacewa cikin taƙaitaccen motsa jiki-koda kuwa kuna tafiya zuwa aiki ne kawai-za ku fi jin daɗi. "Fara motsawa ta hanyar yin cardio mai haske," in ji mai koyar da shahararriyar kuma masanin motsa jiki Larysa DiDio. "Zai taimaka motsa wasu ƙarin ruwan a kusa." Domin kuna iya jin ɗan takura da rashin sassauci saboda kumburin, DiDio ya ce a fara sannu a hankali. "Sa'an nan kuma ɗauka ta hanyar yin wasu HIIT ko zaman horo na lokaci," in ji ta. Kuma koda kuna iya tunani: "Ina so in ƙona adadin kuzari da yawa!", Kada ku wuce ruwa. Jikin ku yana da yawa ko žasa a cikin yanayin farfadowa, kuma ba zai gode muku don yin aiki tuƙuru ba. "Kyakkyawan dogon lokaci, motsa jiki mai sauƙi na motsa jiki ya kamata ya sa ruwa ya motsa, kuma daga gare ku - ba ku so ku gina lactic acid da karin kumburi," DiDio ya bayyana. Mayar da hankali kan matsakaicin matsakaicin matsakaici. DiDio ya ce "Ina jin cewa tseren tseren shine hanya mafi kyau don doke kumburi, saboda aikin motsa jiki ne gaba daya yana sa ku zufa," in ji DiDio.

Sake ƙarfafawa a Abincin rana

Hotunan Corbis

Rike ƙarfin ku daga faduwa tare da tafiya mai sauƙi, mara hankali. Weinandy ya ce "Ku ci hadaddun carbs da furotin mai ɗimbin yawa, kamar salatin tuna mai ƙima mai nauyi akan kashi 100 bisa ɗari na burodin hatsi, ko cakuda salatin kore tare da gasasshen kaji ko kifi da sutura mai matsakaici," in ji Weinandy. "Ƙara wasu sabbin 'ya'yan itace don daidaita shi." (Babu sabbin kayan girki a gida? Babu matsala! Gwada ɗayan girke -girke 10 masu sauri da ƙira ta amfani da abincin gwangwani.)

Ci gaba da Shan' (H20)

Hotunan Corbis

Weinandy ba zai iya jaddada mahimmancin isasshen ruwa ba, musamman idan kuna da abinci musamman gishiri ko gilashin giya da yawa da maraice. "Kodarmu tana fitar da abubuwa da yawa na sharar gida-ciki har da sodium, wanda hakan na iya sa mu rike ruwa," in ji Weinandy. "Ta hanyar kiyaye ruwaye suna motsawa, yana taimakawa jikinmu 'tsafta.' Yi tunanin wanke jita-jita ba tare da ruwa ko kuma ba tare da isasshen ruwa ba-wannan baya aiki sosai! " Jikinmu daya ne. Weinandy ya ce za ku iya ƙara wasu ruwan 'ya'yan itace a cikin tsarin ku idan wannan shine kofin shayi na ku, amma ku kiyaye 'em mafi yawan kayan lambu ba tare da ƙara gishiri ko sodium ba. (Duba lakabin.)

Ci gaba da Sauƙaƙe

Hotunan Corbis

Abun ciye -ciye yakamata ya zama haske, amma yana daidaitawa, kuma kuna iya samun ɗaya ko biyu a cikin yini. Weinandy ya ce "Abincin da ya dace na iya zama ɗan yatsan goro da ɗan 'ya'yan itace ko yogurt na Girka." "Magungunan hadaddun carbohydrates tare da sunadaran sunadaran suna taimakawa wajen daidaita sukarin jini, fiber a cikin abinci kuma yana taimakawa wajen lalata jiki, kuma ruwa a duk rana yana taimakawa kodan suyi aiki mafi mahimmanci a kowane tsari na detoxification." Kuna so ku ci gaba da jikinku a kan mafi kusantar-keel mai yiwuwa ranar da kuka ba shi jolt. (Kyakkyawan maki: Gwada ɗayan Hanyoyi 7 don Ƙara kayan lambu zuwa Yogurt na Girkanci.)

Ku Ci Daidaitaccen Abincin Abinci

Hotunan Corbis

Daidaitawa shine mabuɗin a abincin dare, har yanzu, don haka jikin ku ba mai saukin kamuwa da sha'awa. "Abincin dare iri ɗaya ne, tare da hadaddun carbohydrates kamar shinkafa launin ruwan kasa, gasasshen dankalin turawa, ko taliyar hatsi gabaɗaya, furotin maras nauyi da abinci mai kyau na kayan lambu." Tabbatar kiyaye rabin farantin ku na fiber-cike da kayan lambu, kuma za ku sami bugu mai yawa don kuɗin calori ɗin ku, kiyaye kanku don sauran dare.

Bita don