Ukuthola amandla eNamandla
Ubani ongakwazanga ukusebenzisa amandla amaningi? Abaningi bethu abanakho okwanele, futhi uma sizizwa siphansi kakhulu, ukudla nokuphuza kubonakala kuphezulu kuma-carbohydrate, ikakhulukazi ushukela kanye / noma i-caffeine. Lezo zinto zizokunika amandla okwesikhashana, kodwa ngokuvamile kulandelwa ukushayeka.
Ngakho yini okufanele uyidle ukuze uthuthukise amandla akho? Unezinketho eziningi ezinempilo kunalokho ozothola emishini eminingi ebolekayo, futhi uhlu luhlanganisa nokudla okuningi othandayo kodwa akungazi ukuthi kungakuphazamisa ekuseni noma phakathi kokusa phakathi kwe-ntambama-ntambama .
Ukukhathala-Ukulwa Nutrients
Udinga izakhi ezithile ukuze uzizwe unempilo futhi unamandla. Lokhu akusho ukuthi bayakhuthaza, njenge-caffeine, kodwa ngoba umzimba wakho uwasebenzisa ukukhiqiza amandla ezingeni leselula. Yilokho okukuphefumula ngempela kunokuba nje ukusheshisa izinto phezulu ngesikhashana.
Ezinye zalezi zakhi ezikhiqizayo amandla zihlanganisa:
- Amavithamini B
- I-Carnitine
- CoQ10
- Ukudala
- I-Iron
- I-Magnesium
- Amaphrotheni
- Potassium
Uma ubheka ama-fighters wokukhathala, kufanele futhi ubheke ama-carbohydrate namaprotheni. I-Carbs-ephuma kokudla okuyishukela kanye nezinhlamvu-ikunika amandla esheshayo, kodwa-ke ithangi lakho ligijima futhi lingakapheli isikhathi eside.
Amaprotheni nezinye izakhi ezibalwe ngenhla, ngakolunye uhlangothi, zingcono amandla okukhuthazela-ahlala njalo. Ngakho into engcono kakhulu ukuyenza ihlanganisa i-carbs nalezi zakhi. Ngaleyo ndlela, uthola amandla okusheshayo kodwa ungaqhubeka nokudonsa isikhathi eside kunokuba uphinde ulale ubuthongo uma ushisa ama-carbs.
Khumbula amaqembu okudla okuyisisekelo owawafunda esikoleni samabanga aphansi? Ake sibuke ngamunye ngamunye futhi sibone ukuthi yikuphi kokudla kwawo okunamazinga aphezulu amavithamini namaminerali akunika amandla ukuze wazi ukuthi yiziphi izinketho ezingcono kakhulu, hhayi nje emini lapho ukhula, kodwa ukugcina ungapheli okokuqala.
Amaprotheni: Izilwane-Ezisekelwe
Inyama, inhlanzi, amaqanda, kanye nobisi yonke imithombo yamaprotheni enhle. Ukudla okuhlukile kunamathelethi ahlukile kwezinye izakhi ezikhiqiza amandla, noma kunjalo.
Zonke ukudla kulesi sigaba ziqukethe amaprotheni. Nazi ezinye zezinto ongazithola kusuka enyameni:
- Inkabi (inyama ebomvu): i- CoQ10, i-iron, i-carnitine, i-vithamini B, i-magnesium, i-creatine (ngokusikeka okunamafutha)
- Ingulube: CoQ10, insimbi, i-magnesium, i-potassium
- Izinkukhu (inyama emhlophe): i- CoQ10, i-carnitine, i-vithamini B, i-magnesium
Nakhu okusezinhlanzi nasezilwandle zasolwandle:
- I-Halibut: i- magnesium, i-potassium
- Ingongolo : CoQ10, creatine
- I-Mackerel: i- CoQ10
- I-Salmon: i- magnesium, i-creatine
- AmaSardines: CoQ10
- I-Shellfish: B amavithamini
- Inkinga: CoQ10
- I-tuna: i- creatine
Uma ukhulelwe, unesifo senhliziyo, noma usengozini yesifo senhliziyo, qinisekisa ukuthi ukhuluma nodokotela wakho ukuthi yiziphi izinhlobo zenyama nezinhlanzi okumele zifake ekudleni kwakho. Kungase kudingeke ukuthi uqaphele ukudla kwakho kumazinga amafutha noma okungenzeka abe yi-mercury ukungcoliswa kwezinhlanzi.
Ezinye izilwane ezibhekene nokukhathala kwezinkomo zihlanganisa:
- Amaqanda : CoQ10, amavithamini B
- Ubisi neminye imikhiqizo yobisi : B amavithamini, i-magnesium
Amaprotheni: Angewona Izilwane
Uma ukudla kwakho kungabandakanyi inyama eningi noma imikhiqizo yezilwane, kungase kudingeke ukwandise ukudla kwakho kwamaprotheni asekelwe kwisitshalo ukuze ugweme ukukhathala.
Imithombo yamaprotheni engaveli ezilwaneni ihlanganisa amantongomane, imbewu kanye nobhontshisi. Zibaluleke kakhulu kubalimi nezitshalo, kanye nabantu abakwezinye izidlo ezinciphisa ukuthi bangadla inyama ngayiphi indlela.
Njengamafu, amantongomane amaningi kanye nembewu kunezakhi ezingaphandle kwamaprotheni angakusiza ukukunika amandla amaningi. Lokhu kufaka:
- Ama-alimondi: insimbi, i-magnesium, i-potassium
- I-Amaranth (inhlamvu enjengezinhlamvu): B amavithamini, i-magnesium, i-potassium, iphrotheni
- Amasheya: i- magnesium, i-potassium
- Imbewu ye-Chia: i- magnesium, i-potassium
- Amantongomane: CoQ10, i-magnesium
- Amantongomane asePistachio : CoQ10, insimbi, i-magnesium, i-potassium
- Imbewu yamhlophe: i- magnesium, i-potassium
- I-Quinoa (inhlamvu efana nenhlamvu) : insimbi, i-magnesium, i-potassium
- Imbewu yeSesame: i- CoQ10, i-iron, i-magnesium, i-potassium
- Ama-walnuts: iron, magnesium, potassium
Ubhontshisi obuhle ekuthuthukiseni amandla kuhlanganisa:
- Ubhontshisi omnyama: insimbi, i-magnesium, i-potassium
- I-Edamame: CoQ10, i-potassium
- Ama-soya: i- CoQ10, i-iron, i-magnesium, i-potassium
Khumbula ukuthi amaprotheni ayasiza ngokukhuthazela, futhi ukuthi ukuhlanganiswa nama-carbohydrate kungakunika amandla omabili ngokushesha futhi aqinile.
Izithelo
Izithelo zingaba umthombo omuhle kakhulu wamavithamini namaminerali, kuhlanganise nalabo abasiza umzimba wakho ukhiqize amandla. Okusha, izithelo zonke zihamba phambili, ngoba zingalahlekelwa izakhi ezibalulekile njengoba zikhula noma zome. (Izithelo ezomile namajamu zivame ukwanda kakhulu ushukela kunezithelo ezintsha, futhi.)
Ezinye izinqumo ezinhle uma kuziwa ekutheni izithelo zokukhathala zifaka:
- Ama-apula: i- CoQ10, i-magnesium
- Ubhanana: i- magnesium, i-potassium
- Ama-blueberries: i- magnesium, i-potassium
- Izinsuku: i- potassium
- I-Goji amajikijolo: insimbi, i-potassium
- I-Cantaloupe: i- magnesium, i-potassium
- Amamemu: i- magnesium, i-potassium
- Ama-oranges: i- CoQ10, i-magnesium, i-potassium
- Izinhlanzi: insimbi, i-magnesium, i-potassium
- Ama-Strawberries: i- CoQ10, i-magnesium, i-potassium
Izithelo nazo ziphezulu ushukela wemvelo (ama-carbohydrate), ngakho ukukhetha lezo ezingenhla kungakusiza ukuthola kokubili isikhathi esifushane nesikhathi eside.
Imifino
Imifino iqukethe izakhi eziningi ezakhiqiza amandla, kanti ezinye zizokunikeza kancane amaprotheni (nakuba zingekho cishe emithonjeni enjengenyama, amaqanda, ubisi, amantongomane, nobhontshisi).
Nazi eziningana ezingasiza ekuqedeni ukukhathala kwakho:
- I-Asparagus: i- magnesium, i-potassium, iphrotheni
- I-Avacoados: i- potassium, i-magnesium, iphrotheni
- I-Broccoli: I- CoQ10, i-magnesium, i-potassium, iphrotheni
- I-carrot: i- magnesium, i-potassium
- Ukholifulawa: CoQ10, i-magnesium, i-potassium
- Isipinashi: iron, magnesium, potassium, amaprotheni
- I-Squash: i- magnesium, i-potassium, iphrotheni
- Amazambane ama-sweet: i- magnesium, i-potassium, iphrotheni
Njengezithelo, imifino iqukethe ama-carbohydrate, kepha ngokuvamile ngaphansi kwezithelo.
Izinhlamvu
Izinhlamvu ziwumthombo wama-carbohydrate wamandla asheshayo kanye nezinye izakhi zomzimba onamandla. Ezinye izinqumo ezinhle ziyi:
- IRay Brown: iron, magnesium, potassium, amaprotheni
- Oatmeal: iron, magnesium, potassium, amaprotheni
- Ukolweni wonke: iron, magnesium, potassium, amaprotheni
- Irayisi elimhlophe: insimbi, i-magnesium, i-potassium, amaprotheni
Izitshalo eziningi zokudla kwasekuseni ziqukethe lezi zinhlamvu futhi ziqiniswe ngamavithamini namaminerali, ngakho-ke zingaba imithombo emihle yokuphelelwa amandla, futhi.
I-Note on Milk Substitutes
Abashintshi abathandayo besibisi banezakhi ezithile ezikhiqizwa amandla, kungaba ngokwemvelo noma ngokusebenzisa isisindo.
Kodwa-ke, lezi ziphuzo zingase zingafani kakhulu nezithako zabo eziyinhloko kunalokho ongase ucabange. Kungenxa yokuthi izinto zilahlekile ngenkathi kusetshenzwa noma ngenxa yamanzi engeziwe noma ezinye izithako. Nakhu ukuthi abanye babo bahlanganisa kanjani:
- Ubisi lwe-almond: amazinga aphezulu we-potassium kodwa amanani amancane ensimbi, i-magnesium, namaprotheni
- Ubisi lwelayisi: amancane amavithamini B namaprotheni
- Ubisi lwe-Soy: amazinga aphansi we riboflavin (i-vitamin B), i-magnesium, namaprotheni; amazinga aphezulu we-potassium
Inani elilinganayo lalezi zondlo lihluka nge-brand kanye recipe, futhi ezinye izinhlobo zingase ziqiniswe futhi ngaleyo ndlela zinikeze ngaphezu kwamanye. Indlela engcono kakhulu yokwazi ukuthi uthola yini ukufunda amalebula.
Inothi ngeCaffeine
I-Caffeine ikunika amandla okusheshayo, kodwa kuyisimo esishukumisayo, okusho ukuthi sishesha kakhulu izinqubo zomzimba wakho kunokuba ukondle amaseli akho. Akuyona into engalungile-eqinisweni, ikhofi kanye netiye zombili zikhona izinzuzo zezempilo .
Nokho, i-caffeine ingabangela ezinye izinkinga. Cishe uyazi ukuthi kungenza ube ujutter futhi uphazamise ubuthongo bakho, ikakhulukazi uma uningi noma uyidla kusasa emini.
Ngaphezu kwalokhu, kungase kube kubi kakhulu kubantu abanezimo ezithile ezifaka ukukhiqizwa kwamandla angasebenzi kahle, njenge-fibromyalgia nesifo esingapheliyo sokukhathala. Ezinye izazi kulezi zifo zibiza ngokuthi i-caffeine nezinye izikhuthazo "ukuhlola umzimba wakho awukwazi ukheshi," ngoba zinikeza amandla amanga futhi kamuva ziphuma emzimbeni ngisho nangaphezulu.
Uma unesimo esibonisa amandla aphansi nokukhathala okuphawulekayo, qiniseka ukubuza udokotela wakho mayelana nemiphumela emibi engafanele ye-caffeine nezinye izinto ezivuselelayo.
Izwi elivela
Uma ubonakala unamandla angapheli, qiniseka ukuthi ukhuluma nodokotela wakho ngakho. Kungenzeka ngenxa yezici zokuphila, njengokucindezeleka okuphezulu noma ukulala ngokwanele, kodwa futhi kungase kuvele ngenxa yokuntuleka kokudla okunomsoco noma ukugula okungatholakali. Kungakhathaliseki imbangela, ukuthuthukisa ukukhetha kwakho kokudla kuyinto enhle.
Uma ukhetha ukudla, cishe unesithakazelo esingaphezu kwamandla angakunika yona. Ngokuqinisekile, kuningi kakhulu kumaphrofayli okunomsoco kunamavithamini namaminerali okukhulunywa ngawo lapha. Kodwa-ke, ukwazi lezi zokudla kanye nezinto eziqukethe kungakusiza wenze izinqumo ezihlakaniphile mayelana nokudla kwakho. Ukudla kwamandla amaningi kungakusiza ukuba ugweme ukufinyeleleka ukudla okungahambi kahle noma ukuvuselela ukuze uthole usuku lonke, okungabangela impilo engcono kakhulu.
> Umthombo:
> United States uMnyango Wezolimo (USDA). Idatha kaZwelonke yokuThuthukiswa kweziNdawo zokuThuthukiswa koHlelo olujwayelekile, Ukukhishwa 28