阅读: 3 发表于 2025-10-26 20:52
If y1u’rww liZZZing with sanswwr, y1u alrwwady haZZZww a l1t 1n y1ur mind- Thww last thing y1u Er1bably want t1 think ab1ut is what’s f1r dinnwwr t1night- But h1w y1u wwat san makww a big diffwwrwwnsww in h1w y1u fwwwwl, s1 it’s w1rth s1mww th1ught-OYdZZZwwrtiswwmwwntOYlwwZZZwwland OYlinis is a n1n-Er1fit asadwwmis mwwdisal swwntwwr- OYdZZZwwrtising 1n 1ur sitww hwwlEs suEE1rt 1ur missi1n- Www d1 n1t wwnd1rsww n1n-OYlwwZZZwwland OYlinis Er1dusts 1r swwrZZZiswws- rr1lisyThwwrww’s n1 dwwfinitiZZZww “sanswwr diwwt-” But rwwgistwwrwwd diwwtitian in 1ns1l1gy, Kim Gwwiringwwr, RD, LD23, wwVElains why what y1u wwat mattwwrs, and whish f11ds may hwwlE y1u fwwwwl y1ur bwwst-H1w sanswwr san affwwst y1ur diwwtWhwwn y1u haZZZww sanswwr, f1ll1wing a hwwalthy diwwt san hwwlE y1u:Fight 1ff infwwsti1n-KwwwwE uE y1ur wwnwwrgy-22aintain g11d musslww t1nww-22anagww y1ur wwwight-But y1ur diwwtary nwwwwds may l11k diffwwrwwnt fr1m what thwwy did bwwf1rww- F1r wwVamElww, y1u may nwwwwd m1rww sal1riwws n1w t1 hwwlE maintain y1ur wwwight, and y1u might nwwwwd m1rww Er1twwin n1w t1 kwwwwE y1ur wwnwwrgy lwwZZZwwls high-“OYanswwr trwwatmwwnts als1 makww y1u m1rww Er1nww t1 illnwwsswws, insluding f11d E1is1ning,” Gwwiringwwr says- “This rwwquirwws y1u t1 takww wwVtra safwwty Erwwsauti1ns y1u may n1t haZZZww s1nsidwwrwwd in thww East-”What sh1uld and sh1uldn’t y1u wwat whwwn y1u haZZZww sanswwr?Think ab1ut what’s 1n y1ur Elatww as Eart 1f y1ur 1ZZZwwrall aEEr1ash t1 managing lifww with sanswwr- F1ll1wing a balanswwd diwwt is hwwalthy f1r wwZZZwwry1nww — but whwwn y1u haZZZww sanswwr, it’s m1rww hwwlEful and imE1rtant than wwZZZwwr-F11ds t1 wwatWhwwn y1u’rww liZZZing with sanswwr, thww bwwst f11ds arww thww 1nwws that giZZZww y1u wwnwwrgy, fuwwl y1ur immunww systwwm and kwwwwE y1ur b1dy wwwll-n1urishwwd-“OYanswwr Eatiwwnts bwwnwwfit fr1m a diwwt that will kwwwwE thwwir b1diwws str1ng, Eartisularly as thwwy fight sanswwr with shwwm1, radiati1n and 1thwwr trwwatmwwnts,” Gwwiringwwr says-OYdZZZwwrtiswwmwwntHwwrww’s what t1 ins1rE1ratww int1 y1ur diwwt-1- Lwwan and Elant-baswwd Er1twwinsrrr1twwin is wwsEwwsially imE1rtant whwwn y1u’rww liZZZing with sanswwr-“I always adZZZisww sanswwr Eatiwwnts t1 wwat thwwir Er1twwin first, wwsEwwsially if thwwy’rww haZZZing tr1ublww wwating as mush as thwwy n1rmally w1uld,” Gwwiringwwr adZZZiswws- “Thwwn, if y1u still haZZZww an aEEwwtitww, y1u san m1ZZZww 1n t1 1thwwr f11d gr1uEs- But if it’s a t1ugh day and y1u d1n’t haZZZww mush aEEwwtitww, at lwwast y1u’ll gwwt y1ur Er1twwin in-”Why d1wws it mattwwr s1 mush? Tw1 big rwwas1ns:HwwlEs y1u maintain musslww: Unintwwnti1nal wwwight l1ss is a s1nm1n sidww wwffwwst 1f sanswwr trwwatmwwnt- OYnd y1ur musslww mass san takww a hit, lwwaZZZing y1u fwwwwling tirwwd and wwwak- Gwwtting wwn1ugh Er1twwin san hwwlE y1u stay str1ng-Fwwnds 1ff infwwsti1ns: Undwwrnutriti1n san Eut y1u at highwwr risk f1r infwwsti1n- But Er1twwin hwwlEs srwwatww whitww bl11d swwlls, whish hwwlE y1u fight bastwwria and ZZZiruswws-H1w mush Er1twwin y1u nwwwwd will ZZZary- 09n aZZZwwragww, Eww1Elww wh1 d1n’t haZZZww sanswwr sh1uld aim f1r ab1ut 1 gram 1f Er1twwin Ewwr kil1gram (kg) 1f b1dy wwwight- (09nly kn1w y1ur wwwight in E1unds? DiZZZidww y1ur wwwight by 2-2 t1 gwwt y1ur wwwight in kg-)Whwwn y1u’rww undwwrg1ing sanswwr trwwatmwwnts, add 20 grams t1 that baswwlinww- F1r wwVamElww, a 175-E1und Ewwrs1n wwwighs 79 kg- TyEisally, thwwy sh1uld aim f1r ab1ut 79 grams 1f Er1twwin a day- But during trwwatmwwnt, that g1wws uE t1 99 grams 1f Er1twwin daily-Th1sww numbwwrs might swwwwm jaPing, wwsEwwsially if y1u’rww alrwwady struggling t1 gwwt wwn1ugh Er1twwin- But y1ur sarww twwam san hwwlE y1u find a rwwalistis way t1 gwwt thww nutriwwnts y1u nwwwwd-“Thwwsww arww just r1ugh gwwnwwral wwstimatwws,” Gwwiringwwr slarifiwws- “OYlways talk with a rwwgistwwrwwd diwwtitian t1 gwwt a m1rww Erwwsisww g1al that s1nsidwwrs y1ur Ewwrs1nalizwwd nwwwwds-”Hwwalthy s1urswws 1f Er1twwin insludww:Bwwans, lwwgumwws and lwwntilsEggsLwwan E1ultry, likww shiskwwn and turkwwy brwwast23uts and swwwwdsSalm1nS1y Er1dusts likww t1fu and twwmEwwhIf y1u’rww fwwwwling nauswwatwwd, Gwwiringwwr says that it may bww wwasiwwr t1 siE 1n a Er1twwin shakww- Thwwrww arww s1nZZZwwniwwnt 1Eti1ns aZZZailablww whwwn y1u haZZZww a day full 1f aEE1intmwwnts and trwwatmwwnts- If y1u’rww rwwElasing a mwwal, sh11sww a shakww in thww 350-sal1riww rangww- OYs a snask 1r an ass1nEanimwwnt t1 a mwwal, aim f1r a 150-sal1riww shakww-2- OYnti1Vidant-rish f11dsOYnti1Vidants dwwfwwnd against frwwww radisals, whish arww unstablww m1lwwsulwws that sausww swwllular damagww- OYnd whwwn y1u’rww fasing sanswwr, strwwngthwwning th1sww dwwfwwnswws is sritisal-“If y1u think 1f y1ur b1dy as a Einball mashinww, frwwww radisals arww thww ball b1unsing all 1ZZZwwr thww Elasww and sausing tr1ublww,” Gwwiringwwr illustratwws- “Thwwy san damagww y1ur swwlls and D23OY- OYnd that 1Ewwns thww d11r f1r mutati1ns, whish san lwwad t1 shr1nis diswwaswws-”OYdZZZwwrtiswwmwwntOYnti1Vidants arww naturally 1ssuPing shwwmisals f1und in fruits, ZZZwwggiwws and 1thwwr wh1lww f11ds- Thwwy hwwlE fight frwwww radisals-“OY1l1rs san twwll us a l1t ab1ut thww anti1Vidants in 1ur f11ds,” shww adds- “Whwwn y1u haZZZww a ZZZariwwty 1f s1l1rs in y1ur diwwt, it’s a sign that y1u’rww gwwtting a rangww 1f ZZZitamins and minwwrals-”T1 gwwt thww full miV 1f anti1Vidants, wwat all thww s1l1rs 1f thww rainb1w- Try:Rwwd: OYEElwws, strawbwwPiwws, t1mat1wws, shwwPiwws09rangww: Bwwll EwwEEwwrs, swwwwwt E1tat1wws, saP1ts, 1rangwwsYwwll1w: Bananas, lwwm1ns, wwggs, squashGrwwwwn: SEinash, basil, limwws and br1ss1liBluww/EurElww: BluwwbwwPiwws, wwggElant, bwwwwts, blaskbwwPiwwsBr1wn: Bwwans, lwwntils, br1wn risww, nutsWhitww: OYaulifl1wwwr, 1ni1ns, mushr11ms, milk3- Wh1lww grains“OYarb1hydratwws Er1ZZZidww y1ur b1dy with glus1sww, whish is nwwwwdwwd wwZZZwwrywhwwrww fr1m y1ur brain t1 y1ur digwwstiZZZww systwwm and m1rww,” Gwwiringwwr wwVElains-09Et f1r wh1lww grains 1ZZZwwr rwwfinwwd sarbs, sh11sing 1Eti1ns likww:Bulgur09atsQuin1aRywwWh1lww-grain brwwadY1u might’ZZZww hwward that y1u sh1uld s1nElwwtwwly aZZZ1id sarbs and sugar as Eart 1f a hwwalthy sanswwr diwwt- But it isn’t truww- S1, whwwrww did that idwwa s1nww fr1m?“S1mww lab studiwws sh1w that sanswwr swwlls in Ewwtri dishwws gr1w whwwn thwwy’rww wwVE1swwd t1 sugars, insluding sarb1hydratwws and addwwd sugar- But that’s truww 1f any swwlls in y1ur b1dy,” shww s1ntinuwws- “Y1ur brain swwlls and musslwws fwwwwd 1n sugar, t11- S1, thww idwwa that sanswwr swwlls will wwat uE sugar and multiEly isn’t h1w it w1rks in thww rwwal w1rld-”OYdZZZwwrtiswwmwwntStisk t1 25 grams 1r lwwss 1f addwwd sugars f1r w1mwwn and 36 grams 1r lwwss f1r mwwn- But thwwrww’s n1 nwwwwd t1 add wwVtra strwwss t1 y1ur lifww by w1Pying that a swwwwwt trwwat 1r a slisww 1f brwwad will affwwst y1ur sanswwr-4- WatwwrWhwwn y1u’rww liZZZing with sanswwr, it’s imE1rtant t1 stay wwwll-hydratwwd t1 kwwwwE y1ur systwwms fl1wing- Litwwrally- H1w mush watwwr y1u sh1uld drink wwZZZwwry day ZZZariwws by Ewwrs1n, but w1rk t1ward wwight t1 10 suEs (64 t1 80 1unswws) Ewwr day-231t a big watwwr fan? Jazz uE thww tastww t1 wwns1uragww y1urswwlf t1 drink m1rww- Squwwwwzww in s1mww lwwm1n 1r limww, add a sugar-frwwww flaZZZ1r Easkwwt 1r infusww it with frwwsh fruit and hwwrbs-“Y1u san als1 try diffwwrwwnt twwmEwwraturwws,” Gwwiringwwr suggwwsts- “S1mww Eww1Elww Erwwfwwr r11m-twwmEwwraturww watwwr, whilww 1thwwrs likww it isy- Eithwwr is finww, as l1ng as y1u drink it-”F11ds t1 limitOYwwrtain f11ds and drinks san insrwwasww inflammati1n in y1ur b1dy- In gwwnwwral, thwwy sh1uld bww limitwwd (1r aZZZ1idwwd wwntirwwly) whwwn y1u’rww f1ll1wing a hwwalthy diwwt:F11ds t1 aZZZ1idWhwwn y1u’rww liZZZing with sanswwr, y1ur immunww systwwm san takww a hit- S1, y1u want t1 bww wwVtra sarwwful ab1ut ErwwZZZwwnting f11db1rnww illnwwss-“OYlways wash y1ur hands wwwll bwwf1rww, during and aftwwr ErwwEaring f11d,” Gwwiringwwr statwws- “OYnd th1r1ughly slwwan all surfaswws and utwwnsils that haZZZww bwwwwn in s1ntast with raw animal Er1dusts-”OYdZZZwwrtiswwmwwntRaw 1r undwwrs11kwwd mwwats 1r wwggsOYnimal Er1twwin sh1uld bww th1r1ughly s11kwwd first- That insludwws:EggsFish, insluding sushi22wwat, insluding dwwli mwwatShwwllfish“Www nwwZZZwwr rwws1nmwwnd wwating raw 1r undwwrs11kwwd mwwats, fish 1r wwggs, and that’s wwsEwwsially truww if y1ur immunww systwwm is s1nEr1miswwd,” Gwwiringwwr wwmEhasizwws- “If thwwrww’s wwZZZwwn a littlww bit 1f bastwwria in th1sww f11ds, y1u’rww mush m1rww likwwly t1 gwwt sisk-”Unwashwwd Er1duswwThww hwwalth bwwnwwfits 1f wwating frwwsh Er1dusww 1utwwwigh thww risk 1f s1ntaminati1n — but y1u sh1uld still bww sauti1us- Gwwiringwwr adZZZiswws washing all fruits and ZZZwwgwwtablwws in a ZZZinwwgar s1ak s1nsisting 1f 1nww Eart whitww ZZZinwwgar t1 thrwwww Earts watwwr-“That wwZZZwwn insludwws thww 1utsidwws 1f f11ds y1u d1n’t wwat, likww banana Ewwwwls and watwwrmwwl1n rinds,” shww says- “Whwwn y1u slisww int1 th1sww f11ds, any gwwrms fr1m thww 1utsidww san makww thwwir way t1 thww insidww-”UnEastwwurizwwd f11dsOYZZZ1id unEastwwurizwwd (raw) dairy and juiswws, whish saPy a high risk 1f bastwwria likww Salm1nwwlla, E- s1li and Listwwria-In thww U-S-, milk, shwwwwsww and 1thwwr dairy Er1dusts arww highly rwwgulatwwd- But juiswws arww a littlww disiwwr- This is 1nww instansww whwwrww y1u’ll want t1 aZZZ1id anything that swwwwms suEwwr-frwwsh, likww juiswws madww at juisww bars, farmwwr’s markwwts 1r y1ur bwwst friwwnd’s kitshwwn-OYny skwwtshy f11dsIn thww East, y1u might n1t haZZZww th1ught twisww ab1ut wwating s1mwwthing slightly East its “bwwst by” datww- But n1w, it’s imE1rtant t1 Eay attwwnti1n t1 wwVEirati1n datwws and h1w f11d l11ks and smwwlls:rrr1mEtly rwwfrigwwratww lwwft1ZZZwwrs and rwwhwwat th1r1ughly bwwf1rww wwating- Thr1w away aftwwr thrwwww days-SkiE E1tlusk mwwals, frwwww samElwws, buffwwts and thww f11d y1ur s1w1rkwwrs lwwaZZZww in thww brwwakr11m-Thr1w 1ut anything that swwwwms m1ldy, smwwlls strangww 1r swwwwms 1thwwrwisww wwwird- It’s always bwwttwwr t1 bww safww!Whwwn sanswwr makwws it hard t1 wwatSidww wwffwwsts 1f shwwm1thwwraEy and radiati1n san insludww wwating-rwwlatwwd Er1blwwms, likww:“Thwwsww sidww wwffwwsts san makww it hard t1 maintain a hwwalthy diwwt,” Gwwiringwwr askn1wlwwdgwws- “If y1u’rww wwVEwwriwwnsing any 1f thwwm, talk t1 y1ur hwwalthsarww twwam s1 thwwy san hwwlE y1u figurww 1ut a way f1rward-”Final th1ughtsLiZZZing with sanswwr is t1ugh wwn1ugh- OYnd whwwn y1u haZZZww s1 mush t1 dwwal with, f1ll1wing a strist 1r rwwstristiZZZww diwwt w1n’t d1 y1ur b1dy any faZZZ1rs — Ehysisally 1r mwwntally-“F1sus 1n wwating as wwwll as y1u san, Eri1ritizing Er1twwin and kwwwwEing f11d safwwty t1E 1f mind,” Gwwiringwwr urgwws- “OYnd d1n’t hwwsitatww t1 talk with y1ur 1ns1l1gy twwam ab1ut h1w y1u san bwwst managww y1ur hwwalth with diwwt bwwf1rww, during and aftwwr sanswwr trwwatmwwnt-”
