Into oyidlayo ngaphambi kokuba usele utywala inokuba nempembelelo enkulu kwindlela oziva ngayo ekupheleni kobusuku nangentsasa elandelayo.
Enyanisweni, ukukhetha ukutya okufanelekileyo ngaphambi kokuthoba isiselo esinxilisayo okanye ezimbini kunokunceda ukulawula indlala, ukulinganisela i-electrolytes, kunye nokunciphisa ezinye iziphumo ezichaphazelekayo ezinxulumene notywala.
Ngokuchasene noko, ukukhetha okunye ukutya kunokukhokelela ekudumbeni, ukuphelelwa ngamanzi emzimbeni, isitshisa kunye nokungagayeki.
Nazi ukutya okuyi-15 okulungileyo onokuthi ukutye phambi kokusela.
Sibandakanya iimveliso esicinga ukuba ziya kuba luncedo kubafundi bethu. Ukuba uthenga ngamakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.
Uluhlu lwangaphakathi
1. Amaqanda
Amaqanda anomsoco kakhulu kwaye azalise, aqukethe i-7 grams yeprotheni ngeqanda le-56 gram ().
Ukutya okutyiwayo njengamaqanda phambi kokusela utywala kunokunceda ukucotha ukukhupha isisu kunye nokulibazisa ukufunxwa kotywala (, ).
Ukongeza, iprotein yeyona macronutrient izalisa kakhulu, ikugcina uziva ugcwele ixesha elide, nto leyo enokunciphisa umngcipheko wokutya utywala obubangelwa butywala kamva ebusuku ().
Ekubeni utywala bunciphisa izithintelo kwaye lubonakaliswe ukuphucula ukutya, ukukhetha isidlo esikhulu ngaphambi kobusuku bokusela kunokuba yindlela ehlakaniphile yokunciphisa iminqweno kamva ().
Unokungenelwa ngeendlela ezininzi. Zilungiselele zixutywe, zibilisiwe okanye zixutywe kunye nemifuno ekhethiweyo yokutya, i-omelet egcwele ifayibha.
2. I-oats
I-oats iphinda isebenze njengeprotheni kunye neprotheni, zombini ezikhuthaza iimvakalelo zokuzala kunye nemiphumo emibi yotywala (, ).
Enyanisweni, ikomityi enye (i-1-gram) yokunikezelwa kwe-oats inika phantse i-81 grams yeprotheyini kunye ne-10 grams yefiber, kunye neninzi ye-iron, i-vitamin B8, kunye ne-calcium ().
Ukongeza kwixabiso layo lesondlo se-stellar, izifundo ezininzi zabantu kunye nezilwanyana ziye zabonisa ukuba zingazuza kwimpilo yesibindi ngokukhusela umonakalo wesibindi owenziwe ngotywala kunye nokuphucula ukusebenza kwesibindi (, , ).
Ngaphandle komgubo we-oat, i-oats isebenza kakuhle kwizinto ezibhakiweyo, imivalo yegranola kunye ne-smoothies. Ziyakwazi ukuxutywa kwaye zisetyenziswe njengesiseko se-pizza crusts, i-veggie patties, okanye i-flatbreads, ezizikhetho ezigqibeleleyo zokusela ngaphambi kokusela.
3. Iibhanana
Ukupakisha iigram ezi-4 zefayibha kwisiqhamo ngasinye sisishwamshwam esiphathwayo esinokubakho phambi kokuba usele ukunceda ukucotha ukufunxwa kotywala egazini lakho ().
Ukongezelela, zine potassium eninzi, nto leyo enokuthintela ukuselwa kotywala ().
Kuba ziphantse zibe ngama-75% amanzi, iibhanana zinokukunceda ukuba uhlale unamanzi ().
Iibhanana sisishwamshwam esisempilweni kwaye esizilungeleyo ngokwazo, kodwa zinokugalelwa ibhotolo yamandongomane okanye zongezwe kwi-smoothies, isaladi zeziqhamo, i-oatmeal okanye iyogathi ukuze kusetyenziswe amandla.
4. Iisalmon
I-Salmon yenye yeyona mithombo ilungileyo ye-omega-3 fatty acids, eyimfuneko ye-fatty acids ehambelana ne ().
Olunye uphando lwezilwanyana lubonisa ukuba i-omega-3 fatty acids inokunceda ekunciphiseni ezinye zeempembelelo ezinobungozi zotywala, kuquka ukudumba kwengqondo okubangelwa kukusetyenziswa kotywala ngokugqithiseleyo ().
ikwaphezulu kwiprotheyini, inika i-22 grams kwi-4-ounce nganye (113-gram) yokuphakela, enokunceda ukucotha ukufunxwa kotywala ().
Enye yeendlela ezilula zokulungiselela i-salmon kukuyosa. Beka isalmon kwisitya sokubhaka kwicala lesikhumba kwaye ubeke ityuwa, ipepile kunye neziqholo ozikhethayo.
Bhaka ngokulula kwi-400 ° F (200 ° C) malunga nemizuzu eyi-10-15, uze udibanise kunye nokukhetha kwakho imifuno kwaye ujabulele njengesidlo esinempilo.
5. iyogathi yamaGrike
Ukubonelela ngolungelelwaniso olufanelekileyo lweprotheyini, amafutha kunye neecarbohydrates, isiGrike esingenaswekile yenye yezona zinto zilungileyo zokutya onokuzitya ngaphambi kokusela ().
Iprotheyini ibaluleke kakhulu kuba yetyiswa kancinane kwaye inokunciphisa iziphumo zotywala emzimbeni wakho ngokucothisa ukufunxwa kwayo ().
Inokukunceda ukuba uhlale uhluthi ubusuku bonke ukuphepha ukulamba kunye nokubaswa butywala (, ).
Zama ukufaka iyogathi yeGreek engenasweet ngeziqhamo, amandongomane kunye nembewu ukuze kube lula, ukuzalisa kunye nesnack emnandi phambi kokuba uphume edolophini.
6. Chia pudding
Imbewu ye-Chia ngumthombo ogqwesileyo wefiber kunye neprotheni, kunye ne-micronutrients ebalulekileyo njenge-manganese, i-magnesium, i-phosphorus, kunye ne-calcium (17).
Ngokukodwa, ifayibha inokunceda ukulibazisa ukuphuma kwesisu sakho kwaye icothise ukufunxwa kotywala egazini lakho (3, 18).
Ngaphezu koko, imbewu ye-chia zizityebi kwi-antioxidants, njenge-rosmarinic acid, i-gallic acid, kunye ne-caffeic acid, yonke into esebenza ukukhusela umonakalo weseli kunye nokukhusela isibindi sakho (19, 20).
I-Chia pudding kulula ukwenza. Hlanganisa ngokulula amacephe ama-3 (ama-42 amagremu) embewu ye-chia kunye nekomityi e-1 (237 ml) yobisi okanye ubisi olungelulo olobisi ecaleni kweziqhamo, amandongomane, iziqholo kunye nezimuncumuncu zendalo.
Unokufumana imbewu ye-chia kwiivenkile nakwi-intanethi.
7. Amaqunube
Amaqunube afana namaqunube, amaqunube amnyama, kunye namaqunube agcwele izondlo ezibalulekileyo, kuquka ifayibha, imanganese, kunye nevithamin C kunye noK ().
Kwakhona zizityebi emanzini, ezikunceda ukuba uhlale u-hydrated, okunciphisa imiphumo yotywala kunye nokuthintela ukuphelelwa ngamanzi emzimbeni ().
Ngaphezu koko, ukutya okunjengamaqunube kunokukhusela iiseli zakho kumonakalo obangelwa butywala.
Uphononongo lwezilwanyana lufumanise ukuba iiblueberries ziyasebenza ekunyuseni amanqanaba ee-antioxidants ezininzi esibindini, ezinokunceda ukukhusela kuxinzelelo lwe-oxidative olubangelwa kukusetyenziswa kotywala ().
Olunye uphando lwabantu be-12 luqaphele ukuba ukusetyenziswa kwansuku zonke kwe-17,5 ounces (500 grams) ye-strawberries kuphuculwe isimo se-antioxidant kwiintsuku ze-16 ().
Zidibanise kunye nesandla seealmonds kwisnack engaphezulu yokusela kwangaphambili, okanye uzame ukuzongeza kwiismoothies, iisaladi zeziqhamo, kunye neparfaits yeyogathi.
8. I-asparagus
Ukongeza ekuboneleleni nge-assortment yeevithamini ezibalulekileyo kunye neeminerali, iye yafundiswa kakuhle ngokukwazi kwayo ukukhuthaza impilo yesibindi.
Enyanisweni, uphando oluthile lufumene ukuba i-asparagus extract iphucule iimpawu ezininzi zesibindi kunye nokwandisa isimo se-antioxidant kwiigundane ezinomonakalo wesibindi ().
Ukongezelela, uphando lwe-tube yovavanyo lubonisa ukuba i-asparagus ngowona mthombo obalaseleyo we-antioxidants njenge-ferulic acid, i- kaempferol, i-quercetin, i-rutin, kunye ne-isorhamnetin, ekhusela umonakalo weseli obangelwa kukusetyenziswa kotywala ngokugqithiseleyo. (, ).
Ukwenzela isitya esisecaleni esilula, galela iasparagus nge , yongeza ityuwa kunye nepepile kwaye ubhake ku-425 ° F (220 ° C) imizuzu eyi-10 ukuya kwi-15, okanye ide ibe mdaka kancinci.
9. I-Grapefruit
sisiqhamo esinencasa yesitrasi esibonelela ngedosi esempilweni yefiber, ivithamin C kunye nevithamin A kwinkonzo nganye ().
Kwakhona iqulethe i-naringenin kunye ne-naringin, iikhompawundi ezimbini ze-antioxidant eziye zaboniswa ukukhusela umonakalo wesibindi kunye nokunceda ukwandisa impilo yesibindi kwizifundo zovavanyo-ityhubhu ().
Ukongezelela, uphando lweeveki ezintandathu kwiigundane lufumene ukuba ukusetyenziswa kwejusi ye-grapefruit kwandisa amanqanaba ee-enzymes ezininzi ezibandakanyekayo ekusebenzeni kwesibindi kunye ne-detoxification ().
Zama ukusika igrapefruit kwikota kwaye ufefe isiqhamo ngetyuwa encinci okanye iswekile ukunceda ukulinganisa i-tart kunye ne-tart flavour.
Nangona kunjalo, khumbula ukuba i-grapefruit ingaba yingozi, ngoko qiniseka ukuthetha nomboneleli wakho wezempilo ukuba unayo nayiphi na inkxalabo.
10. Imelon
Iimelon ziphezulu kakhulu kumthamo wamanzi kwaye zinokukunceda ukuba uhlale unamanzi ngelixa usela.
Umzekelo, malunga nama-92% amanzi, ngelixa i-cantaloupe imalunga nama-90% (, ).
Ezi ziqhamo nazo zizityebi kwi-electrolyte ebalulekileyo, njenge-potassium, enokupheliswa ngokukhawuleza ngokusetyenziswa kotywala ngokugqithiseleyo (,,).
, ivatala, nekhantaloupe zonke zenza amashwamshwam ahlaziyayo, agalela amanzi anokusikwa abe ngamaqunube okanye iityhubhu.
11. Igqwetha
Utyebile kumafutha anentliziyo esempilweni ye-monounsaturated, yenye yezona zinto zilungileyo zokutya onokuthi uzitye phambi kokuba usele utywala.
Oku kungenxa yokuba amafutha athatha ixesha elide ukwetyiswa kuneprotheyini okanye iicarbohydrates, ezinokunceda ukucothisa ukufunxwa kotywala egazini lakho (, ).
Ukongeza, iiavokhado zinceda ukulungelelanisa i-electrolyte, kunye nesiqingatha seavokhado esibonelela nge-7% yeemfuno zakho ze-potassium zemihla ngemihla ().
Okona kulungileyo, esi siqhamo sinezinto ezininzi njengoko simnandi. Zama ukuyisasaza kwi-toast, uyisebenzise kwiisaladi eziphezulu, okanye ufefe i-wedges ngetyuwa encinci ukuze ufumane i-snack emnandi.
12. Uquinoa
Iquinoa yinkozo epheleleyo etyebileyo kwiprotheyini, ifayibha kunye nenani lezondlo ezincinci (36).
Isityebi ngakumbi kwi-magnesium kunye ne-potassium, iiminerali ezimbini ezinokunceda ukunciphisa ukungalingani kwe-electrolyte okubangelwa kukusetyenziswa kotywala (36).
Ikwangumthombo ogqwesileyo wee-antioxidants ezifana ne-quercetin, i-ferulic acid, i-catechin, kunye ne- kaempferol, enokukhusela ngokuchasene nokwakhiwa kweemolekyuli eziyingozi ezibizwa ngokuba ziiradicals zasimahla ezibangelwa kukusetyenziswa kotywala ngokugqithisileyo (37).
Iquinoa inokusetyenziswa ngokulula kwiindidi ezahlukeneyo zokutya, kubandakanywa isuphu, isityu okanye isaladi. Ungayongeza kwibar zegranola zasekhaya, ukulunywa amandla, okanye iimuffins ukwenzela isidlo esimnandi nesisempilweni sesiselo sangaphambili.
Unokuthenga iquinoa kwindawo okanye kwi-intanethi.
13. Iibhithi
zigqame njengesithako se-superstar, zombini ngenxa yombala wayo oqaqambileyo kunye nomxholo onomtsalane we-antioxidant.
Uphononongo lwezilwanyana lubonise ukuba ijusi ye-beet inefuthe elikhuselayo kwiiseli zesibindi, ukunciphisa umonakalo weseli owenziwe ngama-38% ().
Uphando olongezelelweyo lufumanise ukuba ukunika iimpuku beet juice kwandisa amanqanaba enzymes eziliqela inxaxheba detoxification kunye ().
Iibeet zinokubiliswa, zivuthwe, zosiwe okanye zosiwe kwaye zisetyenziselwa ukwenza iidiphu, isuphu, i-salsas okanye i-slaws.
14. Iitapile
ayingomthombo ogqwesileyo we potassium ukunceda ukulungelelanisa amanqanaba e-electrolyte xa usela utywala, kodwa kunye nezityebi kwiicarbohydrates ezinzima ().
Iicarbohydrate ezintsonkothileyo zenziwe ziimolekyuli ezinkulu ezithatha ixesha elide ukuba ziqhekeke, ezinokuba luncedo ekunciphiseni iziphumo zotywala emzimbeni wakho ().
Ngokophononongo lwabantu abali-10, ukutya iitapile ezibilisiweyo kunciphisa i-spikes kunye nokungqubana kumanqanaba eswekile yegazi, okunokunciphisa indlala kwaye kuthintele ukutya kakhulu okubangelwa kukusetyenziswa kotywala (, ).
Zama ukubetha ibhetshi ye-snack elula okanye i-side dish ngaphambi kokuba uphume. Sika nje iifatata zibe ngamagumbi, uwaphose ngeoli yeoli kunye neziqholo kwaye ubhake imizuzu engama-20-25 kwi-425 ° F (220 ° C).
15. Trail mix
Umxube wendlela yokwenza ekhaya lukhetho oluhle lokutya okunempilo, nokuzalisa ngaphambi kokuba uqale ukusela.
Amandongomane kunye nembewu enje ngeealmondi, iiwalnuts, kunye nethanga kunye nembewu yeflakisi zonke ziphezulu kwifayibha kunye neprotheyini, enokunceda ukucothisa ukukhupha isisu sakho ukunciphisa iziphumo zotywala (43, 44).
Ukongeza, ziyimithombo egqwesileyo ye-magnesium, i-potassium, kunye ne-calcium, enokuthi incede ukukhusela ukuphazamiseka kwe-electrolyte okubangelwa kukusetyenziswa kotywala (45).
Umxube womzila kulula ukwenza usebenzisa izithako ezinje ngamandongomane kunye nembewu kunye nokuxutywa, okufana ne-oatmeal, iiflakes zekhokhonathi kunye neziqhamo ezomisiweyo.
Ukuba ufuna ukukhetha umxube womzila othengwe evenkileni, khangela iintlobo ngaphandle kweeswekile ezongezelelweyo, ityuwa okanye izithako ezenziweyo. Unokufumana iinketho ezinempilo kwindawo okanye kwi-intanethi.
Ukutya okufuneka uphephe ngaphambi kokusela utywala
Ukuqonda ukuba kukuphi ukutya okufuneka uphephe ngaphambi kokusela utywala kubaluleke kakhulu njengokukhetha ukutya okunesondlo okutyayo ngaphambi kokuphuma kobusuku.
Kwezinye iimeko, utywala bunokubangela iimpawu zesifo se-reflux ye-gastroesophageal (GERD), imeko ebonakala ngokutshisa, isicaphucaphu, kunye ne-belching ().
Ukuba uneGERD okanye utyekele ekungagayeni, unokufuna ukuphepha ezinye izinto ezikubangelayo ngaphambi kokuba usele, njengokutya okuneziqholo, itshokolethi, isoda, kunye necaffeine ().
Ukongezelela, ukutya okunetyuwa okufana neetshiphusi, iipretzels, kunye neecrackers kunokubangela ukuqunjelwa kunye nokwakhiwa kwamanzi, ngakumbi xa kudityaniswa notywala (, ).
Ekugqibeleni, qiniseka ukuba ukuphepha ukutya okuneswekile kunye neziselo, ezifana nesonka esimhlophe, i-pasta, i-candy kunye nesoda.
Oku kutya kunye neziphuzo akugcini nje ukugaywa ngokukhawuleza, kodwa kunokubangela ukuba amanqanaba eshukela egazi aguquguquke, okwandisa umngcipheko wokutya kakhulu kamva ebusuku ().
Ukongezelela, qiniseka ukuba uhlala u-hydrated ngokusela amanzi alula ubusuku bonke ukunciphisa umngcipheko wokugula kwasekuseni ().
isishwankathelo Ngaphambi kokusela utywala, unokufuna ukuphepha ukutya okunetyuwa, i-carbohydrate ecocekileyo, kunye nokutya okudala iGERD.
Umgca osezantsi
Ukukhetha ukutya okufanelekileyo kwangaphambili kubaluleke kakhulu.
Ukutya okuthile kunokubangela ukuqunjelwa, ukuqunjelwa kunye nesitshisa ngelixa kwandisa umngcipheko wokunyuka kweminqweno kunye nendlala.
Okwangoku, okunye ukutya akunakunciphisa kuphela imiphumo emibi yotywala, kodwa kunokuchaphazela indlela ovakalelwa ngayo ngentsasa elandelayo ngelixa ukhusela impilo yakho yexesha elide.
