ʻAʻohe mea e like me ka cathartic e like me ka hoʻomaʻamaʻa maikaʻi loa - inā he holo wikiwiki a puni ka poloka, he 30 mau minuke HIIT sesh i kāu lumi hoʻokipa a i ʻole kahi hana haʻi kaumaha nui ma ka hale haʻuki. Eia nō naʻe, inā ʻike ʻoe ua uhi ʻia kāu hoʻomaʻamaʻa kiʻekiʻe e ka ʻeha o ka ʻeha, aia paha kekahi mau mea āu e nānā nei i kāu hana maʻamau. Eia nā kumu ʻehā e loaʻa ai iā ʻoe ka maʻi poʻo ma hope o ka hana ʻana-a pehea ʻoe e pale ai iā lākou, e like me ka ʻōlelo a Beth McCall, MS, RD, LD, CSSD a me ka Luna Hoʻokele o Sports Nutrition ma Duke University.
1. ʻAʻole paha ʻoe e inu nui i ka wai
ʻAʻole hiki ke ʻōlelo ʻia, akā wai ʻoiaʻiʻo kou hoaaloha. Hoʻololi ia i nā wai a pau āu e nalowale ai i ka wā e haki ai ʻoe i ka hou a mālama i kou ikaika. ʻO ka hoʻoikaika ʻana i kou kino e hana hou i ka wā maloʻo ʻo ia ka meaʻai kūpono loa no ka maʻi poʻo ma hope o ka hoʻomaʻamaʻa ʻana, akā ʻo ka ʻiʻo o ka ʻiʻo, ka noʻonoʻo a me ka nausea a me ka luaʻi.
E ho'āʻo: E hoʻonui i kāu inu wai a inu wai e like me ka wai cherry tart
Nā National Academies of Science, Engineering, and Medicine Ua ʻike ʻia ʻo ka lawa ʻana o ka wai no nā wahine he 2.7 lita i kēlā me kēia lā (11.5 kīʻaha) a no nā kāne, he 3.7 lita (15.5 kīʻaha) i kēlā me kēia lā, no laila pono ʻoe e paʻi i kēlā mau pae. Akā ʻaʻole ʻo ka wai wale ka mea inu e hiki ke kōkua iā ʻoe e pale i ka ʻeha ma hope o ka hoʻomaʻamaʻa. ʻO nā mea inu e like me Cherribundi wai cherry tart ua hoʻohui i ka wai niu e kōkua i nā electrolytes, a me nā sugars maoli e kōkua i ka mālama ʻana i nā pae glycogen, ʻōlelo ʻo McCall (ʻoi aku ka nui o ka pae glycogen ma #2).
2. He haʻahaʻa paha kou kō koko
ʻO ka ʻai ʻole a i ʻole ka maikaʻi ʻole paha kekahi o nā kumu e pau ʻole ai kou poʻo i ke kani ʻana ma hope o kou pā ʻana i ka hale haʻuki. Ke pāmu nei ʻoe i kēlā hao a uhaʻi paha i kahi moʻolelo pilikino hou ma kēlā elliptical, ua puhi kou kino i hoʻokahi tona o nā calorie, no laila inā ʻaʻole lawa kāu meaʻai i kāu ʻōnaehana e mālama pono ai i nā pae kō, hiki iā ʻoe ke loaʻa i ke poʻo.
E ho'āʻo: E ʻai i nā kalapona ma mua o kāu hoʻomaʻamaʻa
E hōʻoia i loaʻa iā ʻoe kekahi mau haʻahaʻa maʻalahi ma mua o kāu hoʻomaʻamaʻa e kōkua i ka mālama ʻana i ke kō koko kiʻekiʻe, wahi a McCall. A ʻoluʻolu , kekahi oatmeal ʻAʻole ʻo ka pīkī pīni a me ka sanwiti jelly e hoʻopiha iā ʻoe, akā e hāʻawi lākou i ka wahie e pono ai kou kino e mālama i ke kiʻekiʻe o ke kō. ʻO ka hui maiʻa a i ʻole ke alahele e hana ai i nā meaʻai maikaʻi ma mua o ka hoʻomaʻamaʻa inā ʻaʻole ʻoe e ʻimi i kahi mea kaumaha.
3. Ke hoʻoikaika nui nei paha ʻoe iā ʻoe iho.
Inā ua hoʻomaka ʻoe i kahi hana maʻamau hou a ua hoʻokomo ʻoe i nā hana hou e nānā i kou maikaʻi, hiki paha iā ʻoe ke hoʻomaka i ka mea i ʻike ʻia he maʻi poʻo. ʻO kēia ʻano maʻi poʻo hiki ke loaʻa i kekahi hooikaika (loaʻa?) nui ka hoʻoikaika kino. Wahi a McCall: No ka haʻahaʻa o ka oxygen kahe i loko o ka lolo, [no ka mea] ke hoʻouna aku nei ke kino i ka oxygen i ka ʻiʻo hana. He ma'i po'o paha ia no ka manawa lō'ihi, a hiki i ka manawa e ola ai ke kanaka.
E ho'āʻo: E hoʻoikaika iā ʻoe iho a hoʻomaha ma waena o nā pūʻulu
He mea maʻalahi ka lele ʻana mai kahi hoʻoikaika kino a hiki i ka wā aʻe i ka wā e komo ai ʻoe i kahi kahe hoʻomaʻamaʻa, akā hiki ke hele lōʻihi ka hoʻoikaika ʻana iā ʻoe iho a me ka hoʻomaha liʻiliʻi ma waena o nā pūʻulu. Eia kekahi, ʻo ka inu ʻana i ka mea inu kūpono ma hope o ka hoʻomaʻamaʻa hiki ke kōkua i nā mea. He kōkua nō hoʻi ka wai cherry tart i ka hoʻohaʻahaʻa ʻana i ka mumū a me ke koʻikoʻi oxidated e alakaʻi ai i nā poʻo ʻehaʻeha, wahi a McCall. He mea maikaʻi loa nā mea inu e like me ka wai niu a i ʻole ka wai puna.
4. ʻAʻole paha ʻoe i lawa ka hiamoe
ʻOi aku ka maʻalahi o ka piʻi ʻana o ke poʻo i ka nui o kou luhi, a inā he haʻahaʻa kou hiamoe i ka pō ma mua, ua ʻōlelo ʻo McCall. Unuhi: ʻO kēlā ʻano maʻamau Instagram stalking pō a me ke aloha no kahi Netflix binge ma mua o ka moe pono e hele.
nā manaʻo make-up halloween maʻalahi
E ho'āʻo: E loaʻa ma kahi o ʻewalu hola o maikaʻi moe i kēlā me kēia pō
ʻO ka Kahua Moe ʻōlelo ʻia e loaʻa i nā mākua ma waena o ʻehiku a ʻeiwa mau hola hiamoe i ka pō. Ke aʻo aku nei ka Foundation iā ʻoe e kāpae i nā mea uila āpau ma kahi o 30 mau minuke ma mua o kou wā e moe ai i mea e loaʻa ai kēlā. hiamoe nui ʻAʻole ia e kōkua wale i ka hoʻomaha ʻana i kou kino a me ke kūkulu ʻana i nā ʻiʻo, akā e mālama i ka ʻeha poʻo.
Manaʻo Bonus : Inā he ʻiole avid gym ʻoe, maʻalahi ka nānā ʻana i ka hoʻomaka ʻana o ke poʻo poʻo a hoʻohui iā lākou i ka hana hoʻomaʻamaʻa hou āu i hāpai ai. Eia naʻe, i kekahi manawa ʻo ke poʻo poʻo mau e hōʻike ana i nā kūlana kumu. Inā ʻike ʻoe ua loaʻa iā ʻoe ka ʻeha poʻo ma mua o ka maʻamau, e hele koke i ke kauka.
PILI: Pono ʻoe e inu i hoʻokahi galani wai i ka lā? Eia ka ʻōlelo a ka poʻe loea
