Zvikafu gumi zvinokonzeresa kumeso kwako kubloat - uye zvishanu chikafu chekudya panzvimbo

Zvemukati

• Heino runyorwa rwekunonoka-husiku tudyo iwe hwaunofanirwa kudzivirira
• Dzivisa kudya usiku
  
• Kurumidza hacks yekudzora kumeso kuputika
• Hezvino izvo zvaunofanirwa kutarisa pakudya, kunyanya husiku
• 1. Snack pane michero nemiriwo
• 2. Idya yogati, pane ice cream yedessert
• 3. Edza zvekudya zvakaviriswa nezvinwiwa
• 4. Namatira kuzviyo zvakakwana, pane chikafu chakagadzirwa
• 5. Ramba uine hydrated
• Unoda here kuona chiremba?

Chikafu hachisi chega chinokonzeresa kutumbuka kwemukati - chinogona kukonzera kumeso kumeso, futi

Iwe unombotarisa pamifananidzo yako mushure mehusiku kunze uye wobva waona kuti kumeso kwako kunotaridzika zvisina kujairika?

Nepo isu tichiwanzobatanidza kubhururuka uye chikafu chinokonzeresa nedumbu remuviri nepakati, zvimwe zvekudya zvinogona kukonzera kumeso kwako kuzvimba futi.

Sekureva kwa Starla Garcia, MEd, RDN, LD, chiremba wezvekudya akanyoreswa muHouston, Texas, naRebecca Baxt, MD, chiremba-anozivikanwa dermatologist muParamus, New Jersey, chikafu chakaratidza kukonzera kumeso kumeso kazhinji chakanyanya mune sodium. kana monosodium glutamate (MSG).

Inonziwo "kumeso kwesushi," nekuda kwemutambi Julianne Moore, uye yakashandiswa kurondedzera kubvongodza nekuchengetwa kwemvura kunoitika mushure mekudya zvakanyanya-sodhiyo chikafu senge ramen, pizza, uye, yep, sushi (pamwe nekuda kwekunatswa carbs uye soy muto).

"Kazhinji mushure mekudya chikafu chine sodium yakawanda, muviri wako unoda kuzvidzikamisa, saka [unozopedzisira wabatirira pamvura mune dzimwe nzvimbo, izvo zvinogona kusanganisira kumeso," akadaro Garcia.

(Ndicho chega chega gramu yeglycogen, inochengetwa makabhohaidhiretsi, muviri wako unochengetera magiramu matatu kusvika mashanu emvura.)

Heino runyorwa rwekunonoka-husiku tudyo iwe hwaunofanirwa kudzivirira

Dzivisa kudya usiku

• ramen
• sushi
• nyama dzakagadziriswa senge ham, bacon, uye salami
• mukaka
• chizi
• chips
• pretzels
• machipisi
• zvinwiwa zvinodhaka
• zvinodzora senge muto we soy uye muto we teriyaki

Nekuda kwekutarisa kamera-yakagadzirira zuva rinotevera, izano rakanaka rekudzivirira ese akakwenenzverwa uye akagadziridzwa makabhohaidhiretsi, chikafu chakagadzirwa, uye zvigadzirwa zvemukaka, nekuti kana zvasvika pakuva nesodhiya yako uye kusadzimwa futi, Baxt anoti zvava kuda zvisingaite.

“Hakuna nzira inozivikanwa yekudzivirira kuzvimba kubva muzvikafu zvine munyu wakawanda uye makabhohaidhiretsi. Zvizhinji zvacho zvinongouya mukufunga, ”anodaro.

“Kana iwe uchiziva kuti iwe unoda kudzivisa kuita uku pane rimwe zuva kana chiitiko, bheji rako rakanakisa ndere kungodzivirira izvi zvekudya kwemazuva akati wandei zvisati zvaitika uye kutarisa kudya kunovaka muviri nemunyu mashoma uye macarbs akacheneswa. Paunodya zvekudya izvi uye nekuona kufufutirwa kumeso, zvinofanirwa kuzvigadzirisa mukati mezuva kana rimwe chete, kana zvangoitwa muhurongwa hwako. ”

Garcia anokurudzira kugara kure nechikafu ichi kweakawanda evhiki inotungamira kune chero kamera-yakagadzirira chiitiko.

Kurumidza hacks yekudzora kumeso kuputika

Kana iwe uri mukukoromoka kwenguva pazuva rechiitiko chakakosha, iwe unogona kuyedza kumhanyisa kukurumidza kuita kuti kumeso kwako kudumbuke kuenda pasi.

Jade rinopfungaira:

Iyi nzira yakanzi inosimudzira kutenderera uye kubatsira neiyo lymphatic drainage, kubatsira ganda rako kutaridzika kupenya uye kuwedzera simba.

Tarisana neyoga:

Kupinza kumwe kurovedza kumeso mukunaka kwako maitiro kunogona kubatsirawo kusimbisa mhasuru dziri pasi peganda rako, zvichibatsira kumeso kwako kutaridzika uye kusheedzera pane kuzvitutumadza.

Shamba nemvura inotonhora:

Mvura inotonhora inogona kumanikidza tsinga dzeropa uye kubatsira iko kuzvimba kudzika.

Exercise:

Kurovedza muviri kwemoyo kunogona kubatsira zvakare kubhururuka kuenda pasi, saka kumuka kuti uite kumhanya kwako kwezuva nezuva mangwanani kunogona kuve kwakakodzera alarm yekutanga.

Ongorora kudya kwako:

Kana iwe uchida kutora mamwe matanho ekuderedza kuchengetwa kwemvura, tarisa pane kwako kwese kudya. Ungangoda kufunga nezve kunwa kwako mamwe mavhitamini uye mamineral, kana kusanganisa mamwe mahebhu kana uchibika, senge gariki, parsley, uye fennel.

Hezvino izvo zvaunofanirwa kutarisa pakudya, kunyanya husiku

Neraki, kune mamwe mapoka ezvikafu ayo anogona chaizvo kubatsira kudzikamisa kuitika kwekuzvimba mukati mepakati nepakati uyezve, kumeso kwako, Garcia anodaro.

Hezvino izvo zvaunogona kudya usiku, panzvimbo.

1. Snack pane michero nemiriwo

Zvibereko nemiriwo zvinofanirwa kunge zviri zvimwe zvepamusoro zvakanyanya zvefibre, antioxidants, mavitamini, uye zvicherwa - panguva imwe chete zvichiderera mumafuta uye sodium.

Michero yakawanda uye mavegi ane zvakare ane yakakwira-mvura zvemukati, izvo zvinobatsira muviri wako mukugara wakanyoroveswa uye kudzikira bloat.

Saka inotevera nguva yaunonzwa kunge uine yekunonoka-husiku tudyo:

Sarudza mbiya yemabriji kana yakachekwa tsvuku bhero mhiripiri neguacamole pane keke.

Iyo faibha ichakubatsira iwe kunzwa zvizere zvizere nekukurumidza kuti usazodya zvakanyanya, izvo zvinogona kuitika kana zvasvika kune zvakagadziriswa zvidyiwa kana madhiri.

2. Idya yogati, pane ice cream yedessert

Hongu, kunyangwe hazvo mamwe manyowa emukaka semukaka uye chizi achizivikanwa kuti anokonzeresa, yogati inogona kuve nemhedzisiro inopesana.

Nokusarudza iyo yogati yakaderera mushuga yakawedzerwa uye ine mhenyu, tsika dzinoshanda - dzinoratidza kuti ine mapurobioti anoshanda - unogona kubatsira.

Snacking zano:

Yechi yoghurt nemabriji akasanganiswa isarudzo yakanakisa yekudyiwa yekubatsira kudzivirira kuputika uye kuzvimba.

3. Edza zvekudya zvakaviriswa nezvinwiwa

Kungofanana nema yogurti mazhinji kunze uko, chikafu chakaviriswa uye zvinwiwa.

Iwo akanaka mabhakitiriya anogona kubatsira nekuzvimba - uye nekudzora kwakawanda bloating, izvi zvinogona kubatsira nekumeso kuzvimba.

Mienzaniso yezvikafu izvi inosanganisira:

• kefir, chigadzirwa chemukaka chakagadzirwa chakafanana neyogati
• kombucha
• kimchi
• yakaviriswa tii
• natto
• sauerkraut

4. Namatira kuzviyo zvakakwana, pane chikafu chakagadzirwa

Mbeu dzese dzakadai seyese-yegorosi chingwa uye dzimwe nzira dzemupunga senge quinoa uye amaranth zvine mavitamini akawanda, zvicherwa, uye faibha, kusiyana nevamwe vavo vakanatswa sechingwa chena nepasta.

Saka kana mbiriso iri imwe yenzira dzako dzekuenda-kumangwanani kana sarudzo dzekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekuseni, sarudza chingwa chakamera chakadai sechingwa chaEzekieri panzvimbo pechena chena.

Quinoa uye amaranth - iyo inogona kunakidzwa seinotsiva oats kana padivi dhishi nechingwa - zvakare akakwirira mumapuroteni uye antioxidants.

Kana iwe ukasanganisa chikafu-chakakora, chakasviba carbs pamusoro yakanatswa, sugary carbs, inogona kubatsira uye nekudaro ichichengeta kumeso kwekuzvimba kumeso.

5. Ramba uine hydrated

Nepo mvura isiri yehunyanzvi chinhu chaunodya, kungogara uine hydrated mukati mehusiku nehusiku kunogona kubatsira kudzora kuchengetedza kwemvura, kudumbuka kwemudumbu, uye mukana wekuzvimba kumeso zvakare.

Iyo Institute of Medicine inokurudzira kuti vanhu vakuru vanoshandisa 72 kusvika ku 104 maunzi emvura pazuva pazuva kubva muzvikafu, zvimwe zvinwiwa, uye mvura pachayo.

Dzimwe nzira dziri nyore dzekuti uwane izvi kutakura 16- kusvika ku32-ounce bhodhoro remvura uye woizadza sezvainodiwa, uye nekungohodha mvura yekunwa kana uchidya (izvo zvinokuchengetedza mari sebhonasi yakawedzerwa).

Unoda here kuona chiremba?

"Kunyangwe kumeso kumeso kusiri chikonzero chekushushikana kupfuura chokwadi chekuti zvinogona kukuita kuti unzwe uchizvifunga, kana ukaona zviratidzo zvakaita semukoko kana dumbu rakagumbuka, unofanirwa kubvunza chiremba wekutanga kana chiremba wezvemimba," Baxt anodaro.

"[Chiremba anogona kubatsira] kuona kana muchinge mava nechikafu kana kuti mudumbu."

"Kana iwe uchiziva kusarudza chikafu chine hutano, chechisikigo, uye chisina mishonga yekuchengetedza une mukana uri nani wekusasununguka," Garcia anotiyeuchidza. "Ukareba uchinzvenga, haufanire kunetseka nekuzvimba zvachose."

Emilia Benton munyori wekuzvimiririra uye mupepeti anogara muHouston, Texas. Iye zvakare ane mapfumbamwe-nguva marathoner, anofarira mubiki, uye anogara achifamba.