Pheko ea Letsatsi le Le leng ea Hloekisa Hangover

Litaba

• Cop to the Moment
• Tlatsa Mekelikeli hang-hang
• Iphe Nako ea Lijo
• Ja lijo tsa hoseng
• Fumana Movin '
• Ntlafatsa matla nakong ea lijo tsa mots'eare
• Tsoela pele ho noa' (H20)
• Boloka lijo tse bobebe li le bonolo
• E-ja Lijo tsa Mantsiboea tse leka-lekaneng
• Tlhahlobo bakeng sa

Kaofela re e etsa nako le nako: Likhalori tse ngata haholo. OD ea sodium. Seno se ngata haholo bareng. Mme o kanna oa tsoha bosiung bo bobe o nahana hore o tla etsolla tšenyo hanghang, empa tlhoko eo e metseng ka metso e ka lebisa liqetong tse fosahetseng joalo ka ho ikoetlisa haholo le ho ja hanyane haholo, ho lahlela 'mele oa hau mohatleng. (Ee, o ka fumana babalase ka ho ja haholo-bona The Junk Food Hangover Explained!) Kahoo, ha re qobeng pheletso eo, Ho lokile? Re buisane le litsebi tse 'maloa mabapi le ts'ebetso ka mor'a hore u robe banka ea lik'halori. Khutlela pina le regimen ena ea letsatsi le le leng ea bochaba.

Cop to the Moment

Litšoantšo tsa Corbis

Ha u batle ho itloaetsa ho itlopa joala bosiu haholo le joala bo bongata haholo, empa ha ho hlokahale hore u kenelle lerung la ho se tsotelle ka hona. "Lintho tsa pele pele: Amohela hore u se u li hlotsoe, empa u se ke ua ikotla sefuba ka hona," ho bolela Liz Weinandy, R.D., ngaka ea lijo ea bakuli ba kantle ho The State State University Wexner Medical Center. "Ipolelle hore lena ke letsatsi le lecha, 'me u le qale hantle. Ho ipuela hampe ha ho ise motho kae kapa kae." Hona joale, nako ea ho tlosa detox.

Tlatsa Mekelikeli hang-hang

Litšoantšo tsa Corbis

Ho tloha ha u tsoha, pompa maro ho thusa ho kenya metsi le ho qala ts'ebetso ea detoxification. Weinandy o re: "Ena ke e 'ngoe ea litsela tse kholo tseo' mele oa hau o felisang litšila, kahoo qala ka ho noa khalase e telele ea metsi ka lero la lemone le lecha." "Metsi, hammoho le vithamine C ho lamunu, ke litsela tse ntle tsa ho etsa hore lintho li tsamaee ka tsela e nepahetseng." Khetho e 'ngoe e bohlale? Tee e tala, e nang le li-antioxidants tse ngata 'me e na le caffeine e nyenyane ea ho ntša litšila e le diuretic. (Keletso: Leka e 'ngoe ea Li-Recipes tsa Metsi tse Ts'ebelisitsoeng ho Ntlafatsa H20 ea Hau.)

Iphe Nako ea Lijo

Litšoantšo tsa Corbis

Haeba u laetse lik'halori bosiung bo fetileng, u ka 'na ua ba le tšekamelo ea ho se je lijo hoseng ho latelang. Weinandy o re: "Hangata, lijo tsa hoseng ke tsona tseo batho ba bangata ba li fetang." Ho fetisa lijo ka botlalo, ho ka beha mmele oa hau bakeng sa ho hloleha - mme o tla ithuta ho pheta potoloho e mpe. Splurge, skip, splurge, skip ha se mokhoa oa ho theola boima ba 'mele kapa ho o hlokomela. Litlhoko tsa hau tsa tlala li ke ke tsa hlola li e-ba le tharollo. Kahoo ho fapana le ho tela lijo tsa hau tsa pele, e no ja bobebe ha o batla.

Ja lijo tsa hoseng

Litšoantšo tsa Corbis

Weinandy o re: "Leka ho fumana litholoana tse ncha le liprotheine nakong ea lijo tsa hoseng joalo ka lehe kapa a mabeli." "Motsoako oa protheine e ka leheng hammoho le lik'habohaedreite tholoana e tla thusa ho tiisa tsoekere ea mali a hau." Sena se tla u thusa ho etsa liqeto tse betere ho pholletsa le letsatsi, ho boloka matla le boikemisetso bo phahameng ho thibela litakatso tsa lijo tse mafura. Khetho e 'ngoe ea lijo tsa hoseng? Leka ho eketsa asparagase ho omelet e nyane. Lipatlisiso li bontša hore veg ena e tala e ka thusa ho fokotsa matšoao a babalase ka li-amino acid le liminerale tse loantšang chefo, hammoho le litšila tse feteletseng (marumo ke diuretic ea tlhaho).

Fumana Movin '

Litšoantšo tsa Corbis

Hoa leka ho robala betheng le ho lumela ho hloloa hoseng kamora bosiu bo bobe. Empa pejana u ka khona ho ikoetlisa hakhutšoanyane-leha o ntse o ea mosebetsing-o tla ikutloa o le betere. "Qala ho tsamaea ka ho etsa cardio e bobebe," ho bolela mokoetlisi ea tummeng le setsebi sa boikoetliso Larysa DiDio. "E tla thusa ho tsamaisa mokelikeli o mong ho potoloha." Hobane o kanna oa ikutloa o le thata ebile o sa tenyetsehe ka lebaka la bloat, DiDio o re ho qala butle. O fana ka tlhahiso: "Ebe o e nka ka ho etsa HIIT kapa linako tsa koetliso ea nako." Mme leha o ka nahana: "Ke batla ho chesa likhalori tse ngata!", Se ke oa fetella. 'Mele oa hau o batla o le boemong ba ho hlaphoheloa,' me o ke ke oa u leboha ka ho sebetsa ka thata. DiDio oa hlalosa: "Ho ikoetlisa hamonate nako e telele, ho bonolo ho ikoetlisa ho lokela ho tsamaisa maro, 'me ho uena-ha u batle ho theha asiti ea lactic le bloat e eketsehileng." Tsepamisa maikutlo ho boholo bo itekanetseng. "Ke nahana hore ho matha ke tsela e molemohali ea ho otla bloat, hobane ke boikoetliso bo akaretsang ba 'mele bo etsang hore u fufuleloe," DiDio o re.

Ntlafatsa matla nakong ea lijo tsa mots'eare

Litšoantšo tsa Corbis

Boloka matla a hau hore a se ke a theoha ka mokhoa o bonolo, o se nang kelello. Weinandy o re: "E-ja li-carbs tse rarahaneng le liprotheine tse se nang mafura, joalo ka salate ea tuna e fokotsehileng ka bohobe ba lijo-thollo tse etsang karolo ea 100 lekholong, kapa salate e tala e tsoakiloeng e nang le khoho e halikiloeng kapa salmon le moaparo o itekanetseng." "Eketsa litholoana tse ncha ho leka-lekanya." (Ha ho na lihlahisoa tse ncha hae? Ha ho na bothata! Leka e 'ngoe ea Li-Recipes tse 10 tse Potlakileng le tsa Boqapi U Sebelisa Lijo Tse Canned.

Tsoela pele ho noa' (H20)

Litšoantšo tsa Corbis

Weinandy a ke ke a hatisa bohlokoa ba metsi ka ho lekana, haholo haeba o ne o e-na le lijo tse nang le letsoai haholo kapa khalase ea veine haholo mantsiboeeng a fetileng. Weinandy o re: "Liphio tsa rona li sefa litšila tsa rona tse ngata ho kenyeletsoa le sodium, e ka etsang hore re boloke metsi." "Ka ho boloka maro a ntse a feta, ho thusa 'mele ea rona hore e' hloeke. ' Nahana ka ho hlatsoa lijana ntle le metsi kapa ntle le metsi a lekaneng-seo ha se sebetse hantle!" 'Mele ea rona e joalo. Weinandy o re o ka kenya lero ka har'a mofuta oa hau haeba e le senoelo sa hau sa tee, empa u li boloke hangata li entsoe ka meroho ntle le letsoai kapa sodium. (Sheba lengolo.)

Boloka lijo tse bobebe li le bonolo

Litšoantšo tsa Corbis

Li-snacks li lokela ho ba bobebe, empa li tsitsisehe, 'me u ka ba le e le' ngoe kapa tse peli ho pholletsa le letsatsi. Weinandy o re: "Lijo tse bobebe e ka ba linate tse 'maloa le sengoathoana sa litholoana kapa yogurt ea Greece." "Li-carb tse rarahaneng hammoho le liprotheine tse omeletseng li thusa ho tsitsisa tsoekere ea mali, faeba e lijong e boetse e thusa ho theola 'mele,' me metsi letsatsi lohle a thusa liphio hore li sebetse hantle-li bohlokoa ts'ebetsong efe kapa efe ea ho tlosa 'mele." U batla ho boloka 'mele oa hau o le maemong a matle ka ho fetesisa letsatsi ka mor'a hore u o fe matla. (Lintlha tsa bonase: Leka e 'ngoe ea Litsela tse 7 tsa ho eketsa meroho ho Yogurt ea hau ea Greek.)

E-ja Lijo tsa Mantsiboea tse leka-lekaneng

Litšoantšo tsa Corbis

Ho leka-lekana ke senotlolo nakong ea lijo tsa mantsiboea, ho ntse ho le joalo, 'mele oa hau ha o na tšekamelo ea ho inehella litakatso. "Lijo tsa lijo tsa mantsiboea li tšoana haholo, tse nang le li-carbs tse rarahaneng tse kang raese e sootho, litapole tse halikiloeng, kapa pasta e feletseng ea lijo-thollo, protheine e omeletseng le lijo tse monate tsa meroho." Etsa bonnete ba hore u boloka halofo ea fiber ea poleiti ea hau e tletse ka meroho, 'me u tla fumana chelete e ngata bakeng sa khalori ea hau, u ipoloke u khotše bosiu bohle.

Tlhahlobo bakeng sa