Amandla ethu ahlobene ngokuqondile nokudla esikudlayo. Ukudla esikhetha ukusuthisa umzimba wethu kungakhuphula ubungqabavu bethu noma kunciphise. Ngezansi kunohlu lokudla okunothe amandla okuzokusiza ukhulise amandla akho futhi uthuthukise impilo yakho usuku lonke. Apples
Wonke umuntu uyazi ukuthi “i-apula elilodwa ngosuku futhi ngeke udinge udokotela”, futhi kuyiqiniso! Ama-apula aqukethe amavithamini namaminerali amaningi, futhi angumthombo ocebile we-flavonoid nama-polyphenols, angama-antioxidants anamandla. Zama ukuwadla njalo ekuseni futhi uwafake kuma-smoothie.
ubhanana
Ubhanana ungomunye wemithombo engcono kakhulu ye-potassium, esiza ukugcina umfutho wegazi ojwayelekile nokusebenza kwenhliziyo. Ubhanana umbozwe ngekhasi, ngakho ungawuphonsa esikhwameni sakho noma uwuthwale ezandleni zakho. Lesi sidlo siqinisekisa ukuthi sizothuthukisa amazinga akho wamandla ngesikhathi sekhefu lakho lesidlo sasemini.
upelepele obomvu
Upelepele omnandi ugcwele amavithamini A no-C ane-antioxidant, abalulekile ebuhleni besikhumba sakho. Upelepele obomvu ikakhulukazi uqukethe i-lycopene, ekhonjiswe ukuthi ivimbela umdlavuza. Uma ufuna i-crunch yenhliziyo, upelepele obomvu uphelele. Zama ukukucwilisa kusoso ngesikhathi sokudla kwakho kwasemini.
Hummus
I-Hummus yenza ukudla okulula okunempilo, okunamandla okuzokwanelisa izifiso zakho ezimnandi nezinambithekayo. Kuyisikhuthazo esikhulu samandla uma kuhlanganiswa nezinye izinto ezikulolu hlu njengopelepele obomvu, izaqathi, namakhukhamba. Zama ukwenza i-hummus ngama-chickpeas amasha (ama-chickpeas) nge-zucchini esikhundleni sama-chickpeas wendabuko nge-tahini entsha (i-sesame paste). Usazothola ama-amino acid ne-calcium ku-tahini entsha, kodwa ngendlela elula, engenasitashi.
Ushokoledi omnyama wemvelo
Uma unezinyo elimnandi, ushokoledi omnyama wemvelo nakanjani uzokwanelisa lezo zifiso, futhi ungcono kunokudla okulula kwe-dessert okuqukethe isitashi esicwengisisiwe esibhubhisa amavithamini adingekayo ukuze uthole amandla. Kunconywa ukuthi ungadli ubisi, kodwa ushokoledi omnyama wemvelo, ngoba uqukethe inani elikhulu lama-antioxidants anamandla. Kodwa inoshukela, ngakho-ke kufanele ikhawulelwe kuma-ounces angu-1-2 (cishe amagremu angu-57) ngosuku.
Imbewu yethanga
Lezi zinhlamvu ziyinqolobane yamaminerali afana ne-magnesium, iron ne-calcium, uvithamini K namaprotheni. Qiniseka ukuthi imbewu yethanga izokwanelisa izifiso zakho zokudla okulula lapho udinga ukukhulisa ukusebenza kwakho. Alula kunamantongomane, zama ukudla ingxenye yesine yalembewu ntambama ngemva kwamahora ambalwa ngemva kwesidlo sasemini, ikakhulukazi uma usebenza ngemva komsebenzi noma uma isikhathi sangaphambi kwesidlo sasemini siside kakhulu.
Izaqathe
Izaqathi zine-fiber ephezulu, ngakho-ke ziyindlela enhle yokuqeda izifiso ngaphandle kokukhohlwa ukudla ngendlela efanele. Iqukethe inani elikhulu likavithamini A osesimweni se-beta-carotene, elungele ukubona. Ngaphezu kwalokho, izaqathi ziyimifino ehambisana kahle nokunye ukudla okuningi, futhi ilungele ukudla okulula kosuku lonke.
isilimo esidliwayo esinamagatsha anamanzi
Isilimo esidliwayo esinamagatsha anamanzi siwumthombo ovuselelayo we-fiber, amavithamini B no-C. Unomphumela we-diuretic ngenxa yokulinganisela kwe-potassium ne-sodium electrolytes equkethwe kuwo, okusiza ukuqeda uketshezi oluningi emzimbeni. Isilimo esidliwayo esinamagatsha anamanzi sibuye sibe nezinto ezilwa nokuvuvukala. Futhi, ihamba kahle nge-hummus ukuze uthole ukudla okulula okuthe xaxa, noma zama ukuyengeza ku-smoothie eluhlaza (bona ngezansi).
Isobho le-puree yemifino
Ukwenza isobho se-puree yemifino kuyindlela enhle yokuthola inani elifanele lemifino esimweni sezulu esibandayo. Akukho lutho olungcono kunesitsha esifudumele sesobho, ngakho-ke zama ukukhulisa amandla akho ngokuphakela imifino ehlanzekile. Ngoba isobho liyingxube, futhi umzimba wakho ungakwazi ukumunca kalula imisoco eseyikhona ngaphandle kokuchitha amandla ekuyiphuleni.
Amanzi kalamula
Kungase kubonakale kulula kakhulu, kodwa ukudonsa amanzi ngolamula (abandayo noma ashisayo) kuyindlela eyaziwayo yokunikeza amandla. Ukuphelelwa amanzi emzimbeni kuyimbangela eyinhloko yokukhathala, ngakho phuza ngama-sips amancane. I-Lemon inikeza imali eyengeziwe yamavithamini nama-enzyme. Ngakho qala usuku lwakho ngokuzethemba ngenkomishi yamanzi ashisayo kalamula.
oatmeal
I-Oats ingelinye lama-carbohydrate anempilo ongawathola. Zama ukudla i-oatmeal ekuseni, futhi ngemva kwemizuzu engu-25 ungathola isithelo noma, uma usalambile, i-smoothie eluhlaza. Fafaza ngesinamoni ukuze uthole izinzuzo ezengeziwe kanye nokunambitheka.
I-cocktail eluhlaza ekhanyayo
Zama ukuxuba ukudla kwale cocktail uma uzizwa uphelelwa amandla. Iqukethe inani elikhulu lemifino esiphuzweni esisodwa nesithelo esincane sobumnandi, ngakho ukunambitheka kumane kumnandi. Kugcwele amavithamini, ama-enzyme, amaminerali, ama-amino acid kanye ne-fiber ecebile, kuzoba umkhuba wakho wansuku zonke ophelele wokudla kwasekuseni nantambama.
Ikhabe
I-Watermelon iyisidlo esimnandi, ikakhulukazi ehlobo. Iqukethe i-lycopene, njengoba kushiwo ngaphambili, iye yaxhunyaniswa nokuvimbela umdlavuza. Ukuze uthole inzuzo enkulu, idla ikhabe esiswini esingenalutho. Njengezinye izithelo ezingenasitashi/ezinamafutha aphansi, zigayeka ngokushesha futhi kufanele zidluliselwe esiswini ngempumelelo ukuze zingabila ngaphambi kwesikhathi ngemva kokuba okunye ukudla kugaywe kancane kancane.
Amanzi kakhukhunathi
Ukuphuza amanzi kakhukhunathi kungenye yezindlela ezingcono kakhulu zokufaka amanzi esikhumbeni sakho ngokwemvelo. Igcwele ama-electrolyte futhi inezindawo zokuqeda ubuthi. Amakhukhunathi amancane asebenza kahle kakhulu, kodwa lokhu akulula ngaso sonke isikhathi (!). Namuhla, ungathola amanzi kakhukhunathi emakhathoni ezitolo eziningi zokudla kwezempilo.
Isaladi eluhlaza
Ayikho into efana nesaladi eluhlaza ukuze unikeze amandla okuthuthukisa. Imifino eluhlaza igcwele amavithamini namaminerali agayeka ngokushesha, ngakho uzizwa unamandla. Ukusebenzisa i-lemon sauce elula kuyindlela enhle yokuthola umsoco lapho uzizwa uphelelwa amandla.
Uphayinaphu
Uphayinaphu kulula ukugaya futhi uqukethe i-enzyme i-bromelain, esiza ukugaya futhi enezinto zokuhlanza. Futhi, khumbula ukudla uphayinaphu esiswini esingenalutho futhi ungawuhlanganisi nokunye ukudla.
aluhlaza okwesibhakabhaka
Amajikijolo angama-snack amnandi, anika amandla. Lawa majikijolo aziwa futhi ngezakhiwo zawo zokuthuthukisa ubuchopho kanye nezamandla, ngakho-ke kuhle ukuwadla ngaphambi kokuhlolwa noma lapho udinga nje ukugxila. Lamajikijolo ahlala enala!
Ukwatapheya
Njengoba igcwele i-fiber, amafutha anempilo, kanye ne-fiber, ukwatapheya ungaba ukudla okuyisisekelo kosuku lwakho. Kuzogcina isikhumba sakho sibushelelezi futhi sisebasha. Ukwatapheya uyaziwa futhi ukusiza ukwehlisa amazinga e-cholesterol. Uma ungafuni ukuwudla kanjalo nje, zama ukufaka ukwatapheya kumasaladi.
I-granola eluhlaza (i-muesli, evela kuphela ezithakweni ozithandayo)
I-Granola iyisnakhi esihle uma uzizwa ulambile phakathi nosuku. Qiniseka ukuthi ukhetha i-granola engakacutshungulwa ngokwedlulele (kunalokho engacutshungulwanga uma ungayithola), okungcono kakhulu ngaphandle kwe-gluten namathani kashukela. Futhi kungcono ukuzama futhi uzenzele ngokwakho kusuka ku-buckwheat.
Itiye le-Herb
Ungaphuza itiye le-herbal uma ungakuthandi ukudla ebusuku, ekuseni noma phakathi nosuku. Vele uqiniseke ukuthi ayinayo i-caffeine. I-rooibos ebomvu iyinketho engcono kakhulu njengoba inothe ngama-antioxidants futhi inambitheka kahle.
amakhiwane omisiwe
Amakhiwane omisiwe ahlanza igazi ngokumangalisayo, asiza ukususa amafinyila kanye nobuthi emzimbeni wethu. Qinisekisa ukuthi umkhiqizi omkhethayo akengezi ushukela noma ezinye izithasiselo kuwo. Amakhiwane aqukethe ushukela omningi, ngakho-ke kufanele ulinganisele usayizi wakho wokuphakela kwabambalwa. Uma une-candidiasis noma izinkinga ngamazinga kashukela, kufanele ugweme izithelo ezomisiwe futhi udle izithelo eziningi ezintsha.
Ama-Strawberries
Umkhiqizo omuhle kakhulu oqukethe i-fiber, inani elikhulu likavithamini C, kanye ne-biotin (elungele isikhumba, izinwele, izinzipho) kanye ne-folic acid. Ama-Strawberries anothile ngama-antioxidants. Inketho ephelele ehlobo!
I-Quinoa
I-Quinoa iyisengezo esihle kakhulu ekudleni kwakho ngoba iyiprotheni ephelele equkethe ama-amino acid abalulekile. Lokhu kungenye yezinhlamvu ezinomsoco futhi ezinomsoco ongakhetha kuzo.
ukhukhamba
Ukhukhamba aziwa kakhulu njengemifino ecebile ku-silicon yamaminerali. Kuyisiphuzo esimnandi, esimanzisa futhi esinomsoco esihle ngokwaso noma esicwiliswe ku-hummus. Zama ukwenza isaladi yekhukhamba nge-apula cider uviniga wemvelo.
I-Sauerkraut
I-Sauerkraut iwukudla okucebile kuma-probiotics. Ama-probiotics afaka isandla ekwakhiweni kwe-vitamin B, okuyinto, ngokuqinisekile, izokugcwalisa ngamandla usuku lonke.
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