Ebusika, izinga lokushisa lomoya liyehla, futhi nalo ubungqabavu bethu. Entwasahlobo, imvelo, izinyoni, izilwane kanye nabantu bayavuka. Nokho, kuthatha isikhathi ukushintsha usuke kumodi yokonga amandla. Nokusekela okuncane.
Ungawusiza kanjani umzimba ukuthi uvuke e-hibernation, uvuselele ngamandla futhi upende impilo yakho ngemibala ekhanyayo? Kusho isazi sezokudla, uchwepheshe waseSt Lana Naumova. Ngokusho kwakhe, iresiphi "ilula kakhulu":
yenza ezemidlalo,
hamba kakhulu ngaphandle
idla ukudla okunikeza amandla.
Iyini le mikhiqizo? Uchwepheshe ubhale ukudla okuyisihlanu okufanele kwengezwe ekudleni entwasahlobo - futhi nganoma yisiphi isikhathi sonyaka lapho unezinkinga zamandla kanye nokukhathala okwandayo.
1. Ukhokho
I-cocoa iyinqolobane yangempela ye-PQQ (uvithamini B14), onika amandla ezingeni lamaselula, avuselele futhi enze ubuchopho busebenze. Kungcono ukuphuza i-cocoa ngesidlo sasekuseni, khona-ke iziteshi zamandla emzimbeni wakho zizothi "ngiyabonga", futhi uzokhokhiswa usuku lonke.
I-cocoa nayo iqukethe ama-polyphenols. Zivikela amangqamuzana ethu nemithambo yegazi emiphumeleni elimazayo yezici ezihlukahlukene ezimbi zemvelo.
I-2 I-Kiwi
Lesi sithelo esiluhlaza esinamanzi singenye yezingqwele zokuqukethwe kwevithamini C, ewusizo emasosheni omzimba. Kuphinde kube yi-cog eyinhloko emsebenzini wama-enzyme abhekele ukwakheka kwe-oxytocin - enye yalezi zintathu. amahomoni enjabulo. Ukusetshenziswa kwansuku zonke kwama-kiwi angu-1-2 kuzokunika amandla futhi kuthuthukise isimo sakho sengqondo.
3. Amantongomane aseMacadamia
Amantongomane e-macadamia amnandi awumthombo omuhle kakhulu wamavithamini B. Benza kusebenze inqubo ye-metabolic, bathuthukise ukusebenza kwesistimu yezinzwa namasosha omzimba, futhi bakhuthaze ukukhiqizwa kwamandla. Ngaphezu kwamavithamini B, i-macadamia nut inothile nge-fiber. Cishe i-7% yokudla kwansuku zonke ingatholakala kuyo, okusho ukuthi ungakwazi ukugcina ukunikezwa kwamandla namandla isikhathi eside.
4. Ukudla kwasolwandle
Labo abadla njalo ukudla kwasolwandle mancane amathuba okuba bahlupheke ukunganakwa, ukucindezeleka nokuphelelwa amandla. Lokhu kungenxa yokuthi ukudla kwasolwandle kucebile nge-omega-3 fatty acids, uvithamini B12 kanye ne-tyrosine. Ngenxa ye-tyrosine kanye nokuphuma kwayo, i-dopamine ne-norepinephrine kukhiqizwa emzimbeni, okusiza ukulwa nokucindezeleka. Futhi i-vitamin B12 ne-omega-3 ihileleke ekuhlanganiseni kwe-serotonin - i-hormone yenjabulo, ukuthuthukisa isimo sengqondo, ukulala kanye nenkumbulo.
I-5. Ukwatapheya
Ukwatapheya unamazinga aphezulu e-folic acid, enciphisa ingozi yokudangala. Ukwengeza ukwatapheya ekudleni kunomphumela omuhle empilweni. Izinto eziwusizo ukuthi lesi sithelo esiluhlaza sicebile ekuthuthukiseni inkumbulo nokujikeleza kwegazi, ukusiza ukulwa nokucindezeleka, ukunciphisa ukukhathala nokucasuka. Ngenxa yokuthi ukwatapheya unamafutha amaningi anempilo, uhlala ugcwele futhi unamandla isikhathi eside.
Lolu akulona uhlu oluqondile lwemikhiqizo yokwandisa umsebenzi, isimo sengqondo namandla. Ukudla okwenzayo ukuze uzinikeze amandla kufanele kuhluke. Ngakho-ke ungathola izakhi eziningi futhi ugcine ibhalansi phakathi kwamaminerali nezinto ezibalulekile.
Faka ukudla okunothe ngamafutha anempilo, i-fiber namaprotheni kumenyu yakho, kodwa ungakhohlwa ngama-carbohydrate ahamba kancane namavithamini. Konke lokhu endaweni eyinkimbinkimbi kuzoba umuthi womlingo wokonga amandla nganoma yisiphi isikhathi sonyaka.