Kungakhathaliseki ukuthi usuku olude lomsebenzi, ukugijima ngemuva kwezingane noma nje ukushisa kwehlobo, ngokuvamile kubonakala sengathi ukukhathala kuyathatha ngokushesha. Kunjengokungathi udinga ukubeka izinyawo zakho phezulu futhi uthathe ukuphumula okuncane noma okungenani uthole isiphuzo ukuze sikunike amandla okushesha okusheshayo. Iqiniso liwukuthi akusiyo njalo isikhathi esifanele sokuthatha ikhefu futhi isidlo esingalungile singakushiya ukhathele kakhulu kunangaphambili.
Ngenhlanhla ikhambi lilula kunalokho ongase ucabange. Kunezinto eziningi zokudla eziqinisa amandla emzimbeni wakho, nawo aphilile futhi anambitha, futhi. Ngokufaka lokhu kokudla osukwini lwakho uqinisekile ukuthi unikeza umzimba wakho uphethiloli okudingeka uqhubeke nawo. Ngeke nje uzizwe uphapheme kodwa uzohlala uvuselelwa isikhathi esizayo!
Amanzi
Ukugcina i- hydrated kuyisihluthulelo sokuhlala siphapheme futhi uqaphile. Njengoba amaphesenti angama-60 emzimbeni wethu akhiwa ngamanzi, akumangazi ukuthi umuntu udinga ukuqhubeka ephuza ukondla isikhumba, ubuchopho kanye nemisipha. Ukucwaninga kubonisa ukuthi ukuphelelwa amandla kwamanzi kunganciphisi nje ukunciphisa umzimba wakho kodwa kudonsa amandla akho. Ngakho-ke uphuza izibuko zamanzi angu-6-8 ngosuku futhi uqiniseke ukuthi uthatha ingilazi uma uqala ukuzizwa unesihluthulelo, ngokuqinisekile kungakusiza ukuphazamise.
I-yogurt yesiGreki
Lokhu kudla okumnandi, okunomsoco we-calcium kuphezulu amaprotheni futhi kulesishukela esingaphansi kune-yogurt yendabuko. Ngokwengeza lokhu osukwini lwakho, uqinisekile ukuthi ukwanelisa ukulamba futhi unike umzimba wakho ukuphakamisa amandla ukuze uqhubeke uhamba.
Kulabo abanomdlavuza wobisi, kubalulekile ukukhetha i-yogurt yamahhala engaphansi kweshukela. Isibonelo, i- yogy yogurt yenziwe ngeprotheyini ephelele ehlinzeka izakhi ezibalulekile futhi ivuse amandla.
Amantongomane nembewu
Ama-alimondi amancane, ibhotela le-peanut ku-apula, imbewu ye-ithanga noma ukuxuba umzila kungase kufike lapho.
Konke lokhu okudla okulula okuphezulu kunamaprotheni namafutha, okungekho okushiwo ukunambitheka. Khumbula ukuthi amantongomane kanye nembewu inikeza umzimba umthombo omkhulu wamafutha enempilo, isakhi esingakwenzi "ngamafutha" kodwa kusiza uzizwe unelisekile futhi udla ubuchopho bakho. Ukulawulwa kwamaphesenti kuyisihluthulelo, njengoba ziphakeme ngama-khalori, kepha lokhu okudla okudlayo kuyadingeka ukufaka ekudleni kwakho. Labo abaphikisana namantongomane bangacabanga ukufaka ibhotela lelanga, okunye okunye okwenziwa nge-peanut butter eyenziwe ngambewu yelanga. Le ndlela ehlukile yebhotela ye-nut izonikeza umthombo ocebile of amaprotheni namafutha.
Ama-apula
Olubomvu, ophuzi noma obuluhlaza awunandaba ukuthi yikuphi okuhlukahlukene okukhethayo kwe-apula. Ucwaningo lubonisa ukuthi i-apula izonikeza umzimba amandla amaningi okugcina kunekhofu yekhofi. Ama-apula acebile ku-fructose, okuthatha isikhathi eside kakhulu ukuba i-metabolized glucose, okwenza kube umthombo omkhulu wamandla. Ukudla i-apula kukunika ukudla kwe-glucose edla umzimba wakho okungenani ihora noma ngaphezulu.
Ubhanana
Ecebile nge potassium, lesi sithelo sinikeza ukunambitheka okwanelisayo kanye nomthombo wamandla. Zigcwele ama-carbohydrate kanye noshukela wemvelo, okukunikeza amandla amakhulu okudingayo. Kungakhathaliseki ukuthi kudliwa yedwa, ihlanganiswe ne-smoothie noma ifakwe ibhotela le-nut, kubonakala sengathi iyishaya indawo.
Isipinashi noma i-Kale
Le mifino enamagatsha yiyona ephelele ngaphezu kwanoma yisiphi isidlo, noma ngisho nesidla. Egcwele ama-vithamini B kanye ne- fiber, ikunika amandla njengoba ujabulela ukunambitheka kwabo okune-crispy. Okuqukethwe okucebile kwama-antioxidants nakho kusiza ukuphakamisa isimo somuntu nokuvikela ubuchopho ngokumelene nama-radicals.
Ushokoledi Omnyama
Lesi siphuzo esiphundu esiphelele sizokwenza iphutha ngemva kokudla kwasemini noma isidlo sakusihlwa, noma noma ngabe ufuna okuthile ukukhethwa okusheshayo. I-tshokholethi emnyama iqukethe i-theobromine, evuselelayo yemvelo, eyenza umzimba wakho uphakamise. Ukuze uthole umthombo ocebile ukhetha owodwa onama-70% noma ngaphezulu okhokho. Kulabo abanenkinga yokungezwani, i-carob ingase ibe indawo efanelekayo.
I-Carob ilayishwe ku-pectin ne-fiber, ezosiza ukugcina amazinga kashukela egazini azinzile, futhi anelise leyozinyo elifanayo elimnandi.
Ama-oranges
I-Vitamin C empeleni iye yaboniswa ukuthi inike umzimba wakho amandla amakhulu ngokuxosha umoya-mpilo emzimbeni wakho kuze kube sebuchosheni bakho. Ngakho-ke, iyiphi indlela engcono kunokukhetha i-orange enomnandi esiphundu njengendlela yokudla okuhle. Iphunga lama-oranges litholakale liyancenga, likuvumela ukuba uzizwe ukhululekile futhi uqabulekile.
Amaqanda
Lo mthombo omkhulu wamandla ugcwele amaprotheni, i-zinc, nensimbi. Le phrotheni itholakale ukuhlinzeka amandla aqinile, kanye nokuphefumula kanye nekhono lokuhambisa imisipha yakho. Thatha iqanda elibilisiwe kanzima njengengxenye yesikhumbuzo sakho sasekuseni, noma ngisho nesikhala sakho sekusasa! Kulawo maqanda amaqanda kungabalulekile ukuthola enye inketho yamaprotheni, njengezinhlanzi noma inkukhu, ukwengeza ekudleni kwakho njengomthombo onamandla onamandla.
Musa ukuhlala futhi uvumele ukukhathala kuthatha, esikhundleni sokukhetha ukudla okunamandla futhi uqhubeke!