Okuqukethwe
Ubani phakathi kwethu ongakaze abe nomuzwa wokukhathala nokukhathala ekuseni? Ngezinye izikhathi ngisho nekhofi eliqine kakhulu alikwazi ukuliqeda. Kulokhu, imikhiqizo yamandla nenjabulo ingakusiza ukuba ubuyele ezingqondweni. Yini ngempela, funda ekubuyekezeni kwethu.
Uphethiloli ohamba kancane
Phakathi kwezinzuzo ezingapheli ze-oatmeal yikhono lokunika amandla. Umthombo wayo oyinhloko yi-carbohydrate ehamba kancane kanye ne-fiber. Ukufakwa kancane kancane, kugcina umuzwa wokusutha nokukhuphuka kwamandla isikhathi eside. Ngaphezu kwalokho, ama-hercule acebile ku-vitamin B1, ngaphandle kwayo ukukhathala kwenzeka ngokushesha. Ukuhlala usesimweni esihle, umzimba udinga u-150 g kuphela we-oatmeal ngosuku.
Amandla Obisi
Yikuphi ukudla okunika umzimba amandla ekuseni? Imikhiqizo yobisi olubilile, futhi ngaphezu kwakho konke iyogathi yemvelo ngaphandle kwama-fillers. Inzuzo yayo eyinhloko yi-bifidobacteria, ezondla amasosha omzimba futhi ilethe ukugaya ukuze kusebenze. Umkhiqizo osezingeni eliphezulu ucebile ngamaprotheni ne-lactose, okusinika amandla. Inkomishi ye-yogurt enedlanzana lamajikijolo amasha noma uju izokwanela.
Amahlumela wenjabulo
Izazi zokudla kanye nabadla imifino ngokufanayo bazoqinisekisa ukuthi ukolweni ohlumayo ungumkhiqizi wamandla. Lokhu kungenxa yamavithamini E no-B, kanye ne-magnesium, calcium ne-iron. Ngaphezu kwalokho, izinto ezisebenzayo zamahlumela zishukumisa ubuchopho kanye nesistimu yezinzwa. Ungawuzwa lo mphumela ngokwengeza idlanzana lezinhlamvu ezihlumile kumasaladi wakho owathandayo, okusanhlamvu noma kushizi we-cottage.
Amandla egobolondweni
Iqanda kunoma ikuphi ukuhluka okuphekwayo ngumkhiqizo omuhle kakhulu onika amandla nokuthokoza. Iqukethe izinqolobane ezinkulu zamaprotheni, ama-organic acid, nezinhlobonhlobo zamavithamini namaminerali. Ngenxa yabo, umzimba kulula ukubhekana nokucindezela okukhulu ngokomzimba nangokwengqondo, uthola amandla ngokushesha. Amaqanda abilisiwe ambalwa wokudla kwakho kwansuku zonke azokukholisa kalula ngalokhu.
Ubhontshisi ovuthayo
Izitsha ezenziwe ngobhontshisi, uphizi, udali nobunye ubhontshisi zithwala amandla amakhulu. Inikezwa yiprotheni yemifino equkethwe kuzo, ama-carbohydrate amade kanye ne-vitamin-mineral complex. Futhi i-fiber isiza le nala ukuthi ingenwe ngokugcwele. Kuyafakazelwa ukuthi ingxenye ethile yephalishi lentilili noma isobho lepea yikhambi elingcono kakhulu lokozela nokunganaki.
Iklabishi Elingenakulinganiswa
Yikuphi ukudla okunika amandla, ngaphezu kwalokhu okungenhla? Imifino ngazo zonke izinhlobo zazo. Ngalo mqondo, akukho okulingana nekholifulawa. Inhlanganisela yamavithamini B1, B2, C, PP, phosphorus kanye nensimbi kusiza ukunqoba ukukhathala, ukucasuka futhi kukhokhise isimo esihle. Lungisa izitsha eziseceleni zokholifulawa, amasobho aboshiwe namasaladi ukuze uhlale uhlale ujabulile.
Isipinashi Somandla
Ngaphandle kokuthi isipinashi siyisitshalo esiluhlaza nje, iqukethe imithombo yamandla emangalisayo. Inhlanganisela kavithamini C nensimbi ngeke ishiye umkhondo wokukhathala, futhi ngesikhathi esifanayo inyuse kakhulu ukusebenza. Kuyaphawuleka ukuthi isipinashi sigcina le mpahla ebalulekile ngesikhathi sokuphathwa kokushisa. Ngendlela yayo entsha, izokwenza noma yiziphi izitsha zibe nempilo futhi zibe mnandi.
Walnut ibhethri
Amantongomane abhekwa njengomkhiqizo omuhle onikeza ukujabula. Ingumthombo wamandla onamaprotheni, ama-omega-3 fatty acids, amavithamini namaminerali. Le cocktail ivuselela ubuchopho futhi igcwalise umzimba wonke ngamandla. Vele ungathathwa ngamantongomane, ikakhulukazi ngesikhathi sokulala. Zilinganisele ku-20-30 g wama-alimondi noma ama-hazelnuts ekuseni.
Amandla ezindawo ezishisayo
Phakathi kwezithelo, iqhawe lezamandla elingenakuqhathaniswa ubhanana. Ngenxa yenani elikhulu lama-carbohydrate asheshayo nefayibha, iqeda ngokushesha indlala, ishaja ngenjabulo. Akumangalisi ukuthi abasubathi bathande ubhanana kakhulu. Zikukhulula ngokuphelele ukukhathala futhi zibuyise amandla ngemuva kokuqeqeshwa. Kuyasiza futhi kubasebenzi bezengqondo ukuthi badle ubhanana ongu-1-2 ngosuku.
Isiphenduli se-Berry
Maduze nje, kuzovela inqwaba yamajikijolo anemibala ematafuleni ethu. Futhi lo ngomunye umthombo wamandla. Noma imaphi amajikijolo agcwele ama-antioxidants avikela amangqamuzana omzimba ekubhujisweni futhi abe nomthelela omuhle ebuchosheni. Ngenxa yalokho, sizizwa sijabule futhi sijabule. Ukuze wenze lokhu, udinga ukudla ama-200-300 g amajikijolo ngosuku. Ungakhohlwa ngeziphuzo zezithelo namavithamini smoothies.
Ugqozi Lwe-Chocolate
Ama-sweeteners azokujabulela ukufunda ukuthi ushokoledi obabayo uphakathi kwemikhiqizo yamandla ewusizo. Yiqiniso, ngenxa yokuthi bayenza ngobhontshisi we-cocoa, ongashaja ngokuthokoza usuku lonke. I-hormone yenjabulo i-endorphin, ekhiqizwa ngendlela esebenzayo kakhulu, nayo ikushukumisela ukuba usebenze kanzima. Kodwa-ke, ungadli ama-chocolate bar - zibeke ku-30-40 g ngosuku.
Ukuzamazama kwe-Citrus
Amawolintshi ayinsindiso kulabo abahlala besesimeni sokulala. Ngisho nokuhogela iphunga labo elimnandi, kubonakala ngathi sidonsa kakhulu ukuthokoza. Futhi ujusi osanda kufinywa walezi zithelo ezisawolintshi wenza izimanga. Konke ngenxa ye-ascorbic acid, engavusa ngisho nabangenzi lutho abangaguquki. Ingilazi yejusi lewolintshi elihlanganiswe nengxenye ye-muesli izokunikeza amandla kuze kube semini.
Faka la mandla emvelo kumenyu yomndeni. Ngabo, kuzoba lula ukubhekana nenqubo yansuku zonke. Futhi uma une-branded zokupheka ukuze unqobe ukukhathala futhi ujabule, sitshele ngabo kumazwana abekiwe.