Okuqukethwe
Ingabe unomuzwa onamandla wokukhathala, ukozela nokuphelelwa amandla ngesikhathi sokudla kwasemini noma okubi nakakhulu - ngemva nje kokuvuka? Ngokusobala awunawo amandla. Ukuze uyithole, akudingekile neze ukuphuza inkomishi yekhofi ye-nth noma usebenzise iziphuzo zamandla. Kuhlakaniphe kakhulu ukuthi ubuyekeze indlela odla ngayo futhi ususe kukho ukudla okweba ubungqabavu namandla, bese wengeza lokho okukunikezayo.
Amandla okuphila: kuphi futhi kuphi?
Ngokwesiko, umzimba womuntu ugcwaliswa ngamandla avela kumaprotheni, amafutha kanye nama-carbohydrate atholakala ekudleni. Ngokufanelekile, umuntu kufanele alandele izeluleko zezazi zokudla okunomsoco mayelana nesilinganiso sabo kumenyu yansuku zonke. Khona-ke uzozizwa ekhuthele futhi ejabule usuku lonke. Kodwa ubunzima ukuthi abantu bemisebenzi ehlukene badinga amandla ahlukene, futhi ukudla ngokweqile kugcwele ukukhuluphala. Ngakho-ke, ezikhathini eziningi, ungazisiza ngaphandle kokulimaza wena kuphela ngokungenisa imikhiqizo yamandla ekudleni kwakho.
Kungani kunzima ukwenza ngaphandle kwabo? Ijubane elimangalisayo lokuphila kwanamuhla, isifiso sokuphumelela yonke indawo, kanye nokusebenza ngokomzimba, isibonelo, lapho uvakashela indawo yokuzivocavoca, kugqugquzela ukukhiqizwa kwamahomoni, kuhlanganise nalawo ahlotshaniswa nezinqubo zokugaya. Ngenxa yalokho, laba bakamuva basebenza ngokugcwele, kuyilapho ubuchopho nesimiso sezinzwa senza konke okusemandleni. Ngoba nje abatholi izakhamzimba ezanele ezithuthukisa umsebenzi wabo. Futhi esikhundleni somuzwa wokwaneliseka nesifiso sokunqoba ukuphakama okusha, banikeza umuntu isifiso sokulala ngokushesha ngangokunokwenzeka.
Yiziphi izinto ezicebisa umzimba ngamandla
- Ama-carbohydrate ayinkimbinkimbi - aqukethe i-glucose, ngaphandle kwalokho ubuchopho nesistimu yezinzwa ayikwazi ukusebenza ngokugcwele. Ungagcwalisa ukuntuleka kwama-carbohydrate ayinkimbinkimbi emzimbeni ngokudla okusanhlamvu, okusanhlamvu, isinkwa esigcwele okusanhlamvu kanye nemifino.
- Amaprotheni - akanikezi amandla kuphela, kodwa futhi umuzwa wokugcwala okuhlala isikhathi eside, ngenxa yokuthi umuntu ngeke athathwe ngokudla okulula. Ngaphezu kwalokho, akuzona zonke eziwusizo ngokulinganayo. Imithombo yamaprotheni ihlanganisa inyama, imikhiqizo yezinhlanzi, okusanhlamvu namantongomane.
- Magnesium. Ngokusho kwesazi sezokudla sase-US uSamantha Heller, "Le mineral ibandakanyeka ekuphenduleni kwamakhemikhali angaphezu kuka-300 emzimbeni, okuhlanganisa inqubo yokuguqula i-glucose ibe amandla." Itholakala ngokuyinhloko kumantongomane anjengama-alimondi, ama-hazelnuts, ama-cashews, okusanhlamvu, nezinhlanzi, ikakhulukazi i-halibut.
- Insimbi. Inani lamangqamuzana abomvu egazi athwala umoya-mpilo lincike kuwo. Ukuntula kwabo, okubizwa ngokuthi igama elithi "anemia", empeleni, kungase kubonise ukuntuleka komoya-mpilo emzimbeni futhi, ngenxa yalokho, ukukhathala okusheshayo. Ungakwazi ukugcwalisa ukuntuleka kwe-iron ngokufaka inyama, imifino enamaqabunga aluhlaza, izithelo, amantongomane, nokusanhlamvu ekudleni kwakho.
- I-Selenium iyi-antioxidant enamandla, izinga layo elingathinti kuphela ukunikezwa kwamandla, kodwa futhi nesimo sengqondo somuntu. Itholakala ekudleni kwasolwandle, amantongomane, inyama kanye nezinhlamvu.
- Ama-omega-3 fatty acids ama-antioxidants atholakala ezinhlanzini.
- I-Cellulose. Njengamaprotheni, inikeza umuzwa wokugcwala futhi yenza amazinga kashukela egazi abejwayelekile. Imifino, izithelo kanye nezinhlamvu ngokwesiko kungumthombo we-fiber.
- I-Vitamin C. I-antioxidant ebuye ikhuthaze ukumuncwa kwensimbi futhi itholakala ezithelweni ze-citrus, ama-rose hips, ama-currants amnyama, njll.
Imikhiqizo yamandla eyi-13 ephezulu
Amantongomane. Eqinisweni, noma yikuphi okuzokwenza, kodwa izazi zokudla zincoma kakhulu ukusebenzisa ama-walnuts nama-alimondi ngezikhathi zokukhathala. Eyokuqala iqukethe amaprotheni, insimbi, i-zinc, i-potassium, kanti eyesibili iqukethe i-vitamin E, kanye ne-omega-3 ne-omega-6 fatty acids, ethuthukisa ukusebenza kobuchopho.
Amanzi. Umuntu unamanzi angama-70%, okusho ukuthi ukulahlekelwa uketshezi kuthinta nakanjani inhlalakahle yakhe. Ngaphezu kwalokho, amanzi abamba iqhaza elikhulu ezinqubweni eziningi ezenzeka emzimbeni. Imvamisa umuntu udida umuzwa wokoma nomuzwa wendlala, uhlangabezana nokuwohloka, udla isemishi eselilindelwe isikhathi eside futhi ... akawuzwa umphumela oyifunayo. Kungenxa yokuthi ngaleso sikhathi umzimba wakhe wawudinga ingilazi yamanzi apholile.
I-Oatmeal ingumthombo wamavithamini B, i-fiber, nama-carbohydrate ayinkimbinkimbi. Inika umzimba amandla futhi ikhulise ukumelana nokucindezeleka. Ungathuthukisa umphumela wokusetshenziswa kwayo ngokuyinonga nge-yogurt. Lokhu kuchazwa yiqiniso lokuthi amaprotheni ahlanganiswe nama-carbohydrate ayinkimbinkimbi anikeza umuzwa wokugcwala okuhlala isikhathi eside.
Ubhanana - aqukethe i-potassium, lapho umsebenzi wezinzwa kanye namaseli emisipha uncike. Ngenxa yokuthi lesi sici sokulandelela asikwazi ukuqongelela emzimbeni, izazi zokudla zeluleka ukudla ubhanana njalo. Okufanelekile, kabili ngosuku. Lokhu kuzosiza ukuthuthukisa ukusebenza kwesimiso sezinzwa, ukulalelisisa nokuzola.
I-herring. Kungumthombo we-omega-3 fatty acids namaprotheni, anganikezi nje amandla kuphela, kodwa futhi anomphumela onenzuzo ekusebenzeni kwesimiso senhliziyo. Ungayifaka esikhundleni se-salmon, i-cod, i-hake nezinye izinhlobo zezinhlanzi ezinamafutha noma ezinamafutha aphakathi.
Udali. Iqukethe amaprotheni, i-fiber, i-iron, i-vitamin B, i-zinc, i-magnesium nethusi, ngenxa yalokho igcwalisa ukuntuleka kwamandla, futhi iphinde ijwayele umfutho wegazi kanye namazinga e-cholesterol.
Yenkomo. Ngenxa yobukhona bensimbi, kwandisa ithoni yomzimba, futhi ngenxa yokuba khona kwe-vitamin B, i-zinc kanye ne-creatine - izinqolobane zayo zamandla abalulekile.
Ukudla kwasolwandle kungumthombo wamafutha acid, iodine, zinc kanye ne-tyrosine. Lesi sakamuva sikhuthaza ukukhiqizwa kwe-norepinephrine, i-hormone efana nesenzo se-adrenaline. Ngaphezu kwalokho, aqukethe i-vitamin B12, evuselela umsebenzi we-cerebral cortex.
Itiye elihlaza. Iqukethe i-caffeine - isikhuthazi esilula nesithengeka kakhulu, kanye ne-L-Theanine - i-amino acid ethinta kahle amakhono okuqonda obuchopho - inkumbulo, ukunaka, ukubona, ukucabanga kanye nomcabango.
Imbewu yethanga. Lona umthombo we-magnesium, lapho hhayi kuphela izinga lamandla elincike, kodwa futhi amandla nokukhuthazela komuntu. Okuqukethwe kwayo kumenyu yansuku zonke kukuvumela ukuthi ulwe nezimpawu zokucindezeleka, ukukhathala okwandayo nokucasuka.
Uju. Iqukethe i-iron, i-potassium, i-phosphorus, i-calcium, i-magnesium, i-zinc, ithusi, amavithamini B nezinye izinto eziwusizo ezithuthukisa ukusebenza kwesimiso sezinzwa futhi zinikeze ukukhuphuka kwamandla namandla.
Imifino enamahlamvu aluhlaza. Aqukethe amavithamini eqembu B, C, magnesium nensimbi.
Amaqanda enkukhu awumthombo kavithamini B kanye namaprotheni.
Ungakwenza kanjani okunye ukuntuleka kwamandla?
Ukuntuleka kokulala, ukucindezeleka, ukuphuza utshwala nokubhema kunomthelela omubi ekunikezeni amandla emzimbeni. Ngesikhathi esifanayo, ukuvivinya umzimba njalo, izihlambi ezihlukile, nokudla okufanele, okuhlanganisa ukudla kwasekuseni, kunomphumela ophambene.
Into eyinhloko ukuthi ayikho indawo yokudla okunamafutha kanye nekhalori ephezulu kuyo, ngoba idinga ukucubungula isikhathi eside, lapho ubuchopho nesimiso sezinzwa zihlupheka ngokufanele. Ngaphezu kwalokho, ukudla okunoshukela ophezulu, kuyilapho kunikeza ukuqhuma kwamandla, kodwa hhayi isikhathi eside. Lokhu kungenxa yokuthi ushukela unomthelela ekwandeni kokukhiqizwa kwe-adrenaline ne-insulin, okuma ngokushesha lapho imali egciniwe isiphelile futhi kushiye umuzwa omkhulu ngisho wokozela. Okufanayo kuya ngekhofi neziphuzo eziqukethe ikhofi, okuhlanganisa neziphuzo ezinikeza amandla.
Yiqiniso, ukukhathala okungapheli kanye nokuphelelwa amandla kuwumphumela ohlangothini wenqubekelaphambili. Kodwa ungakwazi futhi kufanele ulwe nabo. Ngaphezu kwalokho, kuncane kakhulu okudingeka kwenziwe kulokhu!
Ungesabi ukushintsha! Kholwa kokuhle kakhulu! Futhi ube nempilo!