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Do these two things before bed.

5 days agoEdited to

... Read moreตั้งแต่ที่ได้ลองปรับพฤติกรรมก่อนนอนตามคำแนะนำสองข้อหลักนี้ ช่วยให้รู้สึกต่างกับตอนก่อนหน้านี้มากเลยค่ะ อันดับแรกคือ เลิกกินอาหาร 2-3 ชั่วโมงก่อนนอน ที่ผ่านมามักจะกินดึกบ้าง เพราะบางทีหิวหรือออกไปข้างนอกมา พอตื่นมาเช้าทีไร รู้สึกเหมือนพุงบวมตลอด พอหยุดกินดึกได้ก็รู้สึกสบายท้องขึ้นเยอะ ไม่ได้รู้สึกอืดหรือหนักท้องเวลานอนอีกเลยค่ะ อย่างที่โค้ชแนนแนะนำ ถ้าหิวจริงๆ จะเลือกกินโปรตีนเบาๆ เช่น ไข่ต้ม หรือกรีกโยเกิร์ตก็ช่วยได้ดีจริง ๆ ข้อที่สอง คือ การดื่มน้ำอย่างพอดี ไม่ใช่ซัดน้ำตอนก่อนนอนเยอะ ๆ ซึ่งก่อนนี้เป็นคนดื่มน้ำน้อยในช่วงกลางวัน พอตกเย็นดื่มน้ำเยอะมาก ทำให้ตอนเช้าตื่นมาหน้าบวม ตัวบวม ถึงเปลี่ยนมาเน้นดื่มน้ำในช่วงกลางวันให้ครบ แล้วก่อนนอนจิบเพียงเล็กน้อย ก็ไม่รู้สึกหนักท้องและขับถ่ายดีขึ้นด้วยค่ะ นอกจากนี้ อย่าลืมลดโซเดียมหรืออาหารเค็มในมื้อเย็น เช่น หมูกระทะหรือบะหมี่กึ่งสำเร็จรูป เพราะเกลือจะทำให้ร่างกายอุ้มน้ำ จนหน้าบวมและพุงป่องโดยไม่จำเป็น เลือกอาหารที่ปรุงน้อย ๆ อย่างอกไก่ ผักสด หรือปลาและข้าวกล้องแทน ทำให้ตื่นมารู้สึกสดชื่น และน้ำหนักที่เห็นก็เป็นน้ำหนักจริง ไม่ใช่บวมน้ำ การทำสองอย่างนี้ก่อนนอนคือการให้ความสำคัญกับเวลาการกินและการดื่มน้ำซึ่งเป็นเรื่องง่ายแต่ผลลัพธ์ที่ได้จริง ๆ ก็เห็นชัดมาก ช่วยให้มีสุขภาพดีขึ้น รูปร่างกระชับขึ้น และตื่นมาสดชื่น พร้อมสำหรับวันใหม่ค่ะ

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