Iyo Inotevera Wave Yejusi Inochenesa

Zvemukati

• Post-Chikamu Chekunatsa
• Chenesa Runako
• Athletic Chenesa
• Hangover Mushonga Kuchenesa
• Kuchenesa Bridal
• Ongororo ye

Kuchenesa muto kwakagara kwakavimbisa kukubatsira iwe kudurura mapaundi uye kubvisa muviri wako wehupfu hunokuvadza (zvirevo izvo vamwe nyanzvi vakakanda kusahadzika). Asi nhamba inowedzera yemakambani ikozvino yaenda kupfuura izvi zvirevo, ichipa kuunganidzwa kwakakosha kwejusi nemamilk zvinotungamirwa kune chaiwo marongero ehupenyu: Kunyangwe iwe uchida kukwidziridza kuita kwako kwemitambo, kutaridzika kunakisa, kana kugadzirisa kukanganisa kwawakaita panguva yemutambo webesthelo's bachelorette, pane kuchenesa kunoti kune musana wako.

Tarisa uone zvishanu zvezvirongwa zvejusi zvakakosha uye kana iwe uchizowana mamwe mabhenefiti kubva kumabhodhoro.

Post-Chikamu Chekunatsa

Kufunga

Zvipikirwa: Svetuka-tanga kuda kwako kudzosa muviri wako usati wazvarwa, kugadzirisa uye kudzoreredza matishu akakuvadzwa, uye uwane mavhitamini nemamineral iwe nemwana wako unoda.

The perks: Amai vatsva vanoda zvakawanda zvinovaka muviri, zvizhinji zvacho zvingapiwa nemamwe majusi aya, anodaro Ian Smith, MD, munyori we Super Shred: Iyo Yakakura Mhedzisiro Kudya. Semuenzaniso, iron kubva sipinachi inobatsira kuumba masero matsva eropa kuitira kuti ugone kutsiva chero ropa ripi zvaro rakarasika panguva yekusununguka; vhitamini C mumanwiwa inobatsira mukunyudza iron uye inowedzera hutano hwako hwekuzvidzivirira kuitira kuti ugone kudzivirira zvirwere zvidiki; uye B-akaoma mavhitaminzi kubva pamiriwo anodzivirira post-chikamu kuora mwoyo.

Svina: Iwe-nemwana wako-haugone kubudirira pamicronutrients chete. “Kunyange zvazvo ma<em>juice aya ane mavhitaminzi akawanda nemaminerari, haana huwandu hwakawanda hwekoriori, mafuta, uye mapuroteni akakosha pakugadzirwa kwemukaka waamai,” anodaro Tara Coleman, nyanzvi yezvekudya kuSan Diego. Vanaamai vanoyamwisa vanoda mamwe macalories mazana mashanu pazuva kana kuti vangasabudisa mukaka wakakwana, zvingangoita kuti mwana wavo anonoke kuwedzera uremu nekukura, anotsanangura kudaro Gayl Canfield, Ph.D., mutungamiriri wezvinovaka muviri paPritikin Longevity Center. Uye kana iwe waive neC-chikamu kana kuzvarwa kwepanyama, muviri wako uchangobva mukushungurudzika kukuru; kuchenesa-kunyanya mumatanho ekutanga-kunowedzera chimwe chinhu chekushushikana chinogona kunonoka kupora, Coleman anodaro.

Mutongo: Tarisa nachiremba wako, kunyanya kana iwe uchiyamwisa, Smith anokurudzira. Kazhinji zvakanaka kuti vanaamai vatsva vadye kudya kunovaka muviri kwezvokudya zvakakwana. Pamusoro pezve zvinovaka muviri zvakakosha pakurapa muviri wako uye kubatsira mwana wako kukura, vanozopa imwe fiber kukuzadza iwe uye zvingangokubatsira neako uremu-kurasikirwa kuyedza, Canfield anodaro.

Chenesa Runako

Kufunga

Zvipikirwa: Gadzira ganda rinopenya, rine hutano kubva mukati.

The perks: “Kucheneswa kunogona kuita kuti upenye uye uvandudze ruvara rwako,” anodaro Carolyn Brown, RD, weFoodtrainers muNew York. Kucheka ma-insta-mager senge caffeine uye doro zvinogona kuvandudza chitarisiko chako, Coleman anotsanangura, sekugona kunwa zvimwe zvinwiwa (kunyangwe muto wega usingakwanise kupa yako ese hydration zvaunoda; Mutemo waBrown wechigunwe igirazi rimwe remvura kana herbal tii pamusi) . Mamwe majusi anewo zvimwe zvinosimudzira ganda, anodaro Brown, kusanganisira magaka e hydration uye makarotsi evhitamini A, iyo inobatsira kugadzirisa uye kuvaka patsva masero eganda.

The squeeze: Chero kuvandudzwa kwechitarisiko chako kungangonyangarika iyo nguva yaunodzokera kune ako akajairwa maitiro mushure mekuchenesa, Coleman anodaro. Majisi aneshuga anogonawo kuita kuti vamwe vanhu vabude, Brown anowedzera.

Mutongo: Kana iwe ukaedza kuchenesa ganda, shandisa icho kukanda nzira refu-refu iyo inopa inogara runako mabhenefiti. Coleman anokurudzira kunwa hafu yehuremu hwemuviri wako muma ounceres emvura (saka 70 maawunsi, kana zvishoma zvishoma pasi pemikombe pfumbamwe, kana uchirema 140 mapaundi) zuva rega rega. Idyawo zvakawanda zvevitamin A-zvakapfuma zvekudya senge mbatatisi nesipinachi, uye wedzera mafuta ane hutano kubva kumaavocado, mafuta ekokonati, nehove. "Izvi zvinobatsira kuti muviri ubudise ganda rakapfava, rakatsetseka," anodaro.

Athletic Chenesa

Kufunga

Zvipikirwa: Natsiridza mashandiro, dzoka nekukasira, simudzira kutarisisa kwako, uye chengetedza kubva kuneta, kunyanyisa, uye kurwara. (Yakagadzirirwa vanhu kushanda nesimba mazuva mashanu pasvondo kana kupfuura, kana kuvavarira chinangwa chisiri chekuremerwa senge kumhanya 5K inokurumidza kana kusimudza masimbi anorema.)

The perks: Sekuwedzera kuchikafu, masmoothies uye majusi anogona kubatsira kuve nechokwadi chekuti uri kuwana macalorie akakwana ekupisa kudzidziswa kwako, Canfield inodaro. Uye anti-anogumbura makomponi anowanikwa mune mamwe emafomula aya, kusanganisira turmeric uye ginger, zvinogona kubatsira mhasuru dzako kuti dzipore nekukurumidza mushure mekudzidzira, Coleman anodaro.

The squeeze: Zvinwiwa zvisina chokwadi zvega zvinogona kuzadzisa zvinorema zvinovaka muviri zvinovaka muviri, kunyanya panguva dzepamusoro-soro dzekudzidziswa uye kukwikwidza. Vatambi vanoda mapuroteni akawanda kupfuura wepakati munhu, zvinoenderana neongororo mu Zvinyorwa zveMitambo Sayenzi. Kunyange zvazvo chokwadi chekudya chisingapiwi nguva dzose, zvichibva pazvinwiwa zvinonwiwa, izvi zvinochenesa hazviratidzi kupa mapuroteni akakwana, anodaro Smith, uyo anopa zano nezvekuwedzera kwe20 muzana mukudya. Pamusoro pezvo, hapana chimwe chezvinhu zvacho chakaratidzirwa kusimudzira chero chikamu chemitambo, anodaro.

Mutongo: "Handifunge kuti vatambi uye vanochenesa chinhu chakanakisa combo," anodaro Brown-uchaita njodzi yekunyengedzwa. Iwe unogona, zvakadaro, shandisa zvinwiwa se pre- kana post-Workout inowedzera kune chikafu chinovaka muviri sezvo ma carbs mavari anogona kubatsira kupa nekuzadza glycogen yako tsandanyama inoshandisa simba, Coleman anodaro. Asi kana usiri kuita zvakanyanya kurovedza muviri, macalorie mune mamwe eaya anogona kukonzera iwe kurongedza pamapondo pane kuarasa, Canfield anowedzera.

Hangover Mushonga Kuchenesa

Kufunga

Zvipikirwa: Deredza mhedzisiro yekudhakwa nezuro manheru, wedzera masimba ekuchenesa chiropa chako, vandudza simba uye simba, uye kuzadza zvitoro zvemvura.

The perks: Kunwisa kunowanzo kusiya iwe uchinyanya kushaya mvura zuva rinotevera. Muto unogona kukubatsira kudzoreredza zvinwiwa-uye zvinovaka muviri zvaungave wakapotsa nekusvetuka (kana kurasikirwa) kudya kwako kwemanheru, Smith anodaro.

Svina: Hapana chimwe chezvishandiso mumajusi aya chinoshandura kukurumidza uko muviri wako unobvisa doro metabolites, zvinokuvadza byproducts of boozing, Smith anodaro.

Mutongo: Kunyangwe zviri nani kuti usapfuure iyo-vakadzi vanofanirwa kuzvimisikidza pazvinwiwa zvinomwe pavhiki uye kwete anopfuura matatu pane rimwe zuva, sekureva kweNational Institute on Alcohol Abuse and Alcoholism - kana uine mashoma, muto unogona kutamba basa rekudzorerazve muviri wako uye kuzadza zvimwe zvinovaka muviri, Canfield anodaro. Asi kuchenesa hakuna mushonga unoshamisa, anowedzera. "Haizove karoti kana mudzi wejinja unodzivirira kana kurapa hangover, inguva uye zvinwiwa nekuzorora." [Tweet rairo iyi!]

Kuchenesa Bridal

Kufunga

Zvipikirwa: Bvisa pfungwa dzako uye udurure iwo ekupedzisira mashoma mapaundi mumazuva matatu zuva rako guru risati rasvika.

The perks: Nechavo chakadzikira kwazvo chekoriori, izvi zvinoshambidzwa zvinogona kukubatsira kukwikwidza mafuta ekupedzisira akaomesa mafuta, anodaro Smith. Zvinonhuwira zvakadai secayenne zvinogona kubatsira kudzora kudya, Brown manotsi, nepo fennel, ginger, uye dandelion mune mamwe majuisi anoita seine diuretics, kurambidza huremu hwemvura uye dumbu.

The squeeze: Panzvimbo pekuderedza uremu, vamwe vakadzi vanogona kuwana pane detox yemuto, Canfield anodaro. Iyo yakaderedzwa fiber uye yemukati yemvura yezvikafu zvine juice inosiya iwe usingagutsikane macalorie ekoriori, zvichireva kuti unogona kuedzwa kutsenga chikafu chaicho-uye pamwe kwete mhando dzine hutano. Smith zvakare ane kukahadzika unonzwa kusanyanya kushushikana, sezvo pasina humbowo hwakabatanidza chero zvinosanganisa mumajusi aya kune zvinobatsira zvepamoyo.

Mutongo: Kucheneswa kunogona kuenderana neyakakura pre-muchato slim-down maitiro, Brown anodaro. Tanga mwedzi mitatu kusvika kumatanhatu usati wafamba munzira nekudzidzira zvimwe, uchiwedzera mimwe miriwo nemichero pakudya kwako, uye kucheka neshuga nedoro. Ita-mazuva matatu uchenese vhiki kusvika kumazuva mashanu usati waroora, uchengetedze yako yekuvhenekesa mwenje sezvo usiri kuzowana makwori akakwana ekuchidzira makuru ekushanda. Dzokera kune zvakakwana, zvekudya zvine hutano mazuva mashoma usati wati "ndinoita" kuti uve nechokwadi chekuti une simba rakakwana rekudzidzira uye chero zviitiko zvepamberi pemuchato, pamwe nemuchato chaiwo, hongu, anodaro Brown.

Ongororo ye