10 mau mea ʻai māmā e hoʻoulu ai i kou alo - a me 5 mau meaʻai e ʻai ai

Anter

• Eia ka papa inoa o nā pō pō ahiahi e pono ai ʻoe e hōʻalo
• Pale i ka ʻai ʻana i ka pō
  
• Hacks wikiwiki e hōʻemi i ka ʻōhū o ka maka
• Eia ka mea e kia ai i ka ʻai ʻana, keu hoʻi i ka pō
• 1. Meaʻai māmā i nā huaʻai a me nā mea kanu
• 2. ʻAi i ka yogurt, ma kahi o ka ʻaikalima no ka mea ʻai
• 3. E hoʻāʻo i nā meaʻai huʻu
• 4. Hoʻopili i nā kīʻaha holoʻokoʻa, ma kahi o nā meaʻai i hoʻoponopono ʻia
• 5. Noho hydrated
• Pono ʻoe e ʻike i ke kauka?

ʻAʻole wale ke kuleana o ka meaʻai no ka ʻōpū o ka ʻōpū - hiki iā ia ke kumu i ka ʻōpū o ka maka

Nānā paha ʻoe i nā kiʻi o ʻoe iho ma hope o ka pō i waho a ʻike i ka helehelena o ka helehelena o ka puffy?

ʻOiai mākou e hoʻopili maʻamau i ka bloating a me nā meaʻai e hoʻokumu iā ia me ka ʻōpū o ke kino a me ka midsection, hiki i kekahi mau meaʻai ke hoʻonā i kou alo pū kekahi.

Wahi a Starla Garcia, MEd, RDN, LD, kahi mea mālama meaʻai i hoʻopaʻa inoa ʻia ma Houston, Texas, a me Rebecca Baxt, MD, he dermatologist i hōʻoia ʻia e ka papa ma Paramus, New Jersey, nā meaʻai i hōʻike ʻia e hoʻomāhuahua ai ka helehelena i nā manawa he nui i ka sodium. aiʻole monosodium glutamate (MSG).

Kapa ʻia ʻo ia he "sushi helehelena," mahalo i ka wahine wahine ʻo Julianne Moore, a ua hoʻohana ʻia e wehewehe i ka bloating a me ka paʻa ʻana o ka wai e kū ana ma hope o ka ʻai ʻana i nā pāʻina sodium kiʻekiʻe e like me ramen, pizza, a, yep, sushi (no ka hoʻomaʻemaʻe ʻia paha o nā carbs a me ka soy. ʻūlū).

"ʻO ka maʻamau ma hope o ka ʻai ʻana i kahi pāʻina kiʻekiʻe i ka sodium, pono ke kaulike o kou kino iā ia iho, no laila e pau ka paʻa ʻana i ka wai i kekahi mau wahi, i hiki ke hoʻopili i ka maka," wahi a Garcia.

(ʻO ia no kēlā me kēia gram o ka glycogen, i mālama ʻia i ka waiʻā, e mālama ana kou kino i 3 a 5 mau huna o ka wai.)

Eia ka papa inoa o nā pō pō ahiahi e pono ai ʻoe e hōʻalo

Pale i ka ʻai ʻana i ka pō

• ramen
• sushi
• nāʻiʻo i hana ʻia e like me ka ham, ka puaʻa, a me ka salami
• waiū
• tī
• ʻūpala
• pretzels
• uala kahiki Palani i palai' ia
• mea inu ʻona
• nā condiment e like me ka soy sauce a me ka meaʻai teriyaki

No ka nānā pono ʻana i ka pahu paʻi kiʻi mākaukau i ka lā aʻe, he mea maikaʻi e pale aku i nā kālika āpau i hoʻomaʻemaʻe ʻia a me nā mea i hana ʻia, nā meaʻai i hana ʻia, a me nā huahana waiū, no ka mea ke hiki mai ka loaʻa ʻana o kāu sodium a me ka momona ʻole hoʻi, ʻōlelo ʻo Baxt ua kokoke hiki ʻole.

"ʻAʻohe maoli ʻike ʻia kahi ala e pale aku ai i ka momona mai nā meaʻai i kiʻekiʻe i ka paʻakai a me nā haʻuki. ʻO ka nui o ia mea e iho maoli i ka manaʻo maʻamau, "i ʻōlelo ʻo ia.

"Inā ʻike ʻoe makemake ʻoe e hōʻalo i kēia hopena i kekahi lā a i ʻole hanana kūikawā, ʻo kāu koho maikaʻi loa e hōʻalo wale i kēia mau meaʻai no nā lā ʻelua ma mua a kau i ka papa olakino olakino me ka liʻiliʻi o ka paʻakai a me nā carbs i hoʻomaʻemaʻe ʻia. Ke ʻai ʻoe i kēia mau meaʻai a ʻike i ka puffiness o ka helehelena, pono ia e hoʻonā iā ia iho i loko o hoʻokahi lā a ʻoi paha, ke hana ʻia lākou mai kāu ʻōnaehana.

Paipai ʻo Garcia e haʻalele i kēia mau meaʻai no ka hapa nui o ka pule e alakaʻi nei i kēlā me kēia hanana mākaukau kāmela.

Hacks wikiwiki e hōʻemi i ka ʻōhū o ka maka

Inā ʻoe i kahi crunch manawa i ka lā o kahi hanana kūikawā, hiki iā ʻoe ke hoʻāʻo i nā hacks wikiwiki e hele i lalo ke alo o kou alo.

Ke holo nei ʻo Jade:

Ua ʻōlelo ʻia kēia hana e hoʻonui i ke kaapuni a kōkua me ke kahena lymphatic, e kōkua ana i kou ʻili e nānā aʻe a ʻoi aku ka ikaika.

Nānā yoga:

Hoʻokomo pū kekahi i nā hana helehelena i kāu hana nani i mea e kōkua ai i ka hoʻoikaika ʻana i nā mākala ma lalo o kou ʻili, e kōkua ana i kou mau helehelena ke nānā aku a wīwī a me ke kani.

E holoi me ka wai anuanu:

Hiki i ka wai anuanu ke hoʻopili i nā kīʻaha koko a kōkua i ka pehu e iho i lalo.

Hoʻoikaika kino:

Hiki paha i ka hoʻoikaika kino ʻana o ka maʻi puʻuwai ke kōkua i ka bloating e iho i lalo, no laila ke ala ʻana e hana i kāu holo i kēlā me kēia lā i ke kakahiaka e kūpono paha ka makaʻu mua.

Loiloi i kāu papaʻai:

Inā makemake ʻoe e hana hou i nā hana e hōʻemi ai i ka paʻa ʻana o ka wai, e nānā i kāu papaʻai holoʻokoʻa. E makemake paha ʻoe e noʻonoʻo i kāu lawe ʻana i kekahi mau huaora a me nā minelala, a i ʻole ke hoʻohui ʻana i kekahi mau mea kanu ke kuke ʻana, e like me ka kālika, ka pāhiri, a me ka fennel.

Eia ka mea e kia ai i ka ʻai ʻana, keu hoʻi i ka pō

ʻO ka mea pōmaikaʻi, aia kekahi mau pūʻulu meaʻai i hiki ke kōkua pono i ka hōʻemi ʻana i ka hanana o ka bloating i kāu piko waena a, a ʻo kou alo, wahi a Garcia.

Eia ka mea hiki iā ʻoe ke meaʻai māmā i ka pō, ma kahi.

1. Meaʻai māmā i nā huaʻai a me nā mea kanu

ʻO nā hua a me nā huaʻai kekahi o nā kumu kiʻekiʻe loa o ka fiber, nā antioxidant, nā wikamina, a me nā minelala - ʻoiai ma ka manawa like e haʻahaʻa i ka momona a me ka sodium.

Nui nā hua a me nā mea ʻai i loaʻa i kahi wai kiʻekiʻe, e kōkua i kou kino i ka noho maikaʻi a me ka hoʻēmi ʻana i ka momona.

No laila i ka manawa aʻe e noʻonoʻo ʻoe e like me ka pō ahiahi.

Koho i kahi pola o nā berry a i ʻokiʻoki ʻia i ka pepa bele ʻulaʻula me guacamole ma kahi o ka pōpō.

E kōkua ka fiber iā ʻoe e ʻoi aku ka piha o ka wikiwiki no laila ʻaʻole ʻoe e ʻai nui, i hiki ke hana ʻia e pili ana i nā meaʻai māmā a me nā mea momona.

2. ʻAi i ka yogurt, ma kahi o ka ʻaikalima no ka mea ʻai

ʻAe, ʻoiai ʻike ʻia nā kumu waiū ʻē aʻe e like me ka waiū a me ka tī e hoʻoulu ai i ka momona, ʻo ka yogurt paha ka hopena ʻē aʻe.

Ma ke koho ʻana i kahi yogurt haʻahaʻa i hoʻonui ʻia i ke kō a loaʻa nā ola, nā moʻomeheu ʻeleu - e hōʻike ana aia he probiotics kūpono - hiki iā ʻoe ke kōkua.

ʻ tiplelo Aʻai māmā:

ʻO ka yogurt Greek me nā berry kāwili kahi koho meaʻai māmā maikaʻi loa e kōkua i ka pale ʻana i ka momona a me ka puffiness.

3. E hoʻāʻo i nā meaʻai huʻu

E like me nā yogurts he nui i laila, nā meaʻai i hū ʻia a me nā mea inu.

Hiki i ke koʻohune maikaʻi ke kōkua me ka ʻōhū - a me ka hoʻēmi ʻana i ka ʻōpū nui, kōkua paha kēia i ka pehu ʻana o ka maka.

Eia kekahi laʻana o kēia mau meaʻai:

• kefir, kahi huahana hana waiū moʻomeheu e like me ka yogurt
• kombucha
• kimchi
• kī hū
• natto
• sauerkraut

4. Hoʻopili i nā kīʻaha holoʻokoʻa, ma kahi o nā meaʻai i hoʻoponopono ʻia

ʻO nā hua āpau e like me ka berena palaoa āpau a me nā laiki ʻokoʻa e like me ka quinoa a me ka amaranth kiʻekiʻe i nā huaora, nā minelala, a me nā fiber, ʻaʻole like me kā lākou mau hoa i hoʻomaʻemaʻe ʻia e like me ka berena keʻokeʻo a me ka pasta.

No laila inā ʻo ka toast kekahi o kāu hele i ka ʻaina kakahiaka a i ʻole nā ​​meaʻai māmā, koho i kahi palaoa i kupu ʻia e like me ka berena ʻo Ezekiel ma kahi o ke keʻokeʻo maʻamau.

ʻO Quinoa a me amaranth - hiki ke ʻoliʻoli ma ke ʻano he pani no nā ʻoka a i ʻole kahi ʻaoʻao ʻaoʻao me ka ʻaina awakea - he kiʻekiʻe pū kekahi i loko o ka protein a me nā antioxidants.

Ke hoʻohui ʻoe i nā momona momona, nā carbs fibrous ma luna o ka hoʻomaʻemaʻe, nā kōpaʻa kō, hiki ke kōkua a pēlā e mālama ai i ka helehelena o ka maka.

5. Noho hydrated

ʻOiai ʻaʻole he ʻenehana kahi mea āu e ʻai ai, ʻo ka noho hydrated wale nō i ke ao a me ka pō hiki ke kōkua i ka hōʻemi ʻana i ka paʻa ʻana o ka wai, ka ʻōpū o ka ʻōpū, a me ka manawa o ka helehelena puffiness pū kekahi.

Paipai ka Institute of Medicine i nā mākua e ʻai i 72 a 104 mau auneke o ka wai i kēlā lā i kēia lā mai ka meaʻai, nā mea inu ʻē aʻe, a me ka wai ponoʻī.

ʻO kekahi mau ala maʻalahi e lawe i kēia i kahi ʻōmole wai 16- a 32 auneke a hoʻopiha iā ia e like me ka mea e pono ai, a e kauoha wale nō i ka wai e inu ke ʻai ʻia i waho (kahi e mālama ai iā ʻoe ke kālā ma ke ʻano he bonus hoʻohui).

Pono ʻoe e ʻike i ke kauka?

"ʻOiai ʻo ka bloating o ke alo ʻaʻole ia he kumu no ka hopohopo ma mua o ka ʻoiaʻiʻo e noʻonoʻo paha ʻoe iā ʻoe iho, inā ʻike ʻoe i nā hōʻailona e like me ka hives a i ʻole ka ʻōpū huhū, pono ʻoe e nīnau i ke kauka mālama mua a i ʻole ka loiloi gastrointestinal," wahi a Baxt.

"[Hiki i ke kauka ke kōkua] hoʻoholo inā loaʻa iā ʻoe kahi maʻi ʻaʻai a i ʻole ka maʻi ʻōpū i hōʻike ʻole ʻia."

"Inā koho ʻoe me ka noʻonoʻo i nā meaʻai kūpono, kūlohelohe, a me ka manuahi ʻole o nā preservatives loaʻa iā ʻoe kahi manawa ʻoi aku ka maikaʻi ʻole o ka bloat-free," hoʻomanaʻo mai ʻo Garcia iā mākou. "ʻO ka lōʻihi āu e hōʻalo ai, ʻaʻole pono ʻoe e hopohopo e pili ana i ka momona."

ʻO Emilia Benton kahi mea kākau manuahi a me ka mea hoʻoponopono i hoʻokumu ʻia ma Houston, Texas. ʻO ia nō hoʻi he ʻeiwa mau marathoner, ka mea kahu palaoa, a me ka huakaʻi pinepine.