Ukutya Okubi Kakhulu Ukutya Ngaphambi Kokuhamba

Yidla ngokukhawuleza

Ukuhamba kule mihla kunzima ngokwaneleyo ngaphandle kokugula xa uhamba. Ngenxa yokuncipha kokutya, abagibeli baye bafunda ukuzondla ukutya kwabo ukulamba indlala ngexesha lokuhamba ngomoya. Ngelixa ucinga ukuba ezinye zeefowuni zakho zokutya kunye nokutya ziphilile, uya kumangaliswa ukwazi ukuba uye wazisa ukutya okungalunganga ngaphakathi kwendiza yakho, ngokutsho komculi wezilwanyana.

I-Kate Scarlata yi-Boston-based basedistitian dietarian and nurse kunye neNew York Times umbhali othengisa ngokugqithiseleyo onamava angama-25 anamava. Uqonda imiphumo abahambayo yokutya abathile abayithathayo inokubakho ngaphambili kwaye ngexesha lokuhamba.

"Indawo yam enkulu yinkomfa yezempilo. Phantse ama-20 ekhulwini labantu base-United States banesifo esilumkileyo esilumkileyo, kwaye oko kunokukhathazeka xa uhamba, "watsho iSarlarlata. "Kodwa ngokuqhelekileyo, abantu abayithandi ukufumana imeko yokutya, kodwa bayenza xa behamba. Igesi ihamba ngeenqwelo, ngoko ke ukuba unayo igesi emathunjini akho, iya kuba nzima. Ngoko ke kufuneka udle ukutya okutyiwayo okuza kukugcina. "

Ngoko phambi kokuba ukhwelise iindiza ezilandelayo, khangela ii-pickle ze-Scarlata, ngezantsi, ngokutya okubi kakhulu ongayidla kulo moya kwaye kutheni zibi kakhulu kuwe.

• 01 ngo 08

  Iiprotheyini zeProtheyini eziSulfure-Rich

  Ukutya okutya njengama-powders powders, amaqanda kunye nenyama ngaphambi kokuba inqwelo-moya ingabi ngcamango efanelekileyo kuba ixhasa ii-microbes ezenza i-hydrogen sulfide gas, utshilo iSarlarl. "Kuthatha malunga neeyure ezintathu ukuya ezintlanu ngaphambi kokuba i-gesi echaphazelekayo iveliswe kwizinto ozidlayo, ngoko ke ukuba uhamba ngeyure enye yeeyure, ukutya oye wadla ngaphambi kokuba ugibele ibhanoyi okanye xa usenqwelweni kufuneka ulungile," uthe. "Kodwa ngeenqwelo ezide, ukulungiswa kwesidlo sakho sokutya okanye ukutya okutyiwayo kunokunceda."

• 02 ngo 08

  Nuts

  Amantongomane kuquka i-almonds, i-cashews, i-chestnuts, i-flaxseed, i-hazelnuts kunye ne-pistachios zizityebi kwiifiber ezivuthayo, okuyiyona iresiphi epheleleyo yegesi emathunjini, utshilo uSarlarlata. "Ezi fiber ziyavuthwa ngamagciwane ethu okuhlala kunye nangona oku kudla okunempilo kubantu abaninzi, banokubangela igesi enzima emanzini akho," watsho. "Ingxaki enkulu kukuba igesi emathunjini akho iyahamba ngelixa iphakame ephakamileyo kwindawo yokugonywa."

• 03 we-08

  Izithelo ezomileyo

  Iziqhamo ezininzi ezomileyo - ingakumbi kwizinto ezininzi - zongeza i-sorbitol kunye nefiber kwi-intestine, utshilo uShararlata. "Le nto idonsa amanzi kwaye idale umgudu ogcwele igesi yamathumbu," watsho. Iziqhamo ezomileyo nazo zivame ukuphakama kwishukela kunye neekhalori, ngokubhekiselele kule ncwadana e-Well Well.

• 04 we-08

  I-Gum ye-Gum ne-Mints

  Ezi zintlanzi zizityebi kwi-sugar alcohols ezifana ne-mannitol, sorbitol kunye ne-xylitol, kutsho i-Scarlata. "Ezi zidakwa zingatyelela izinto ngeendlela zokugaya ukutya ngokukhawuleza ngokukhawuleza," kubangela ukuqhaqhazela kunye nokuhambisa. Awufuni ukubaleka - ngokukodwa ixesha elide - ukulwa nale mpawu.

• 05 ka 08

  Hummus

  Nangona oku kutya kukudla kwisidlo saseMedithera, ungase ufune ukucinga ngokuphindaphindiweyo njengendlela yokuhamba, nangona kunjalo. "Kuqhelekileyo ukwazi ukuba amaqabunga afaka ama-chickpeas (asetshenziselwa i-hummus), ubhontshisi obomileyo, ii-peas ezomileyo, i-soybean kunye ne-lentils kubangele igesi, into enokufuna ukuyikhusela kwiklabhu ephakamileyo yamayela," watsho iSarlarlata. Le ngcebiso isebenza nakwizinto ezibandakanya iibhondi zokudibanisa, i-edamame hummus kunye ne-pea dips dips.

• 06 we-08

  I-Granola Iibhokhwe Nge-Extract Root yase-Chicory

  Ingcambu ye-Chicory yintambo ekhuni ngokukhawuleza kwaye inokuba negalelo lokuhamba nge-bloat, utshilo iSarlarl, ngoko jonga iileyibhile zezithako ngaphambi kokuba uthenge kwaye upakishe. Iibhola ze-Granola ezinamantongomane kunye / okanye izityalo ezomileyo zingaba yingxaki.

• 07 ka 08

  Ukutya kweMexico

  I-Scarlata yenze i-equation elula: i-anyanisi kunye ne-garlic elinganayo nefuthe legesi. Oku kutya kudla ukuquka ubhontshisi, okungekho-ukungabikho kwezifo ezicacileyo, kunye ne-tortilla chips, ezivame ukuba ziphezulu kwi-sodium kwaye zibangele ukucima. Kwaye ukutya okuneziqholo kunokubangela isisu esicasulayo kunye nesibindi esicasulayo.

• 08 ka 08

  Iitshiphs zamazambane

  Ngelixa elihlwaya, ezi zidliwayo zi-fat ephezulu kunye neetyuwa kwaye zinesondlo esincinci, utshilo i-Scarlata. Oku kubandakanya iinkonzo zokutya ngeenqwelo-moya ezithandwa yi-pretzels kunye namanqatha. "Uninzi lweemveliso ezinobisi ezinokunakunceda unokubamba ngaphezulu kwamanzi okubangela ukucima, kunye nokuvuvukala kwezandla kunye neenyawo," watsho. "Bakwazi ukuzisa iimpawu ze-acid reflux."