Maitiro ekuwedzera Simba reMuviri neInstant Energy Foods?

Muhupenyu hwanhasi hwekumhanya-mhanya, zvakakosha kuti simba redu rirambe riri pamusoro. Saka, pane zvokudya zvipi nezvipi zvinoshamisa zvinopa simba pakarepo pakati pezuva rakabatikana here? "Maitiro ekuwedzera Simba reMuviri neKukurumidza Simba Chikafu?" Muchinyorwa chino chine musoro, tichaongorora sarudzo dzechisikigo uye dzinovaka muviri uye kudzidza kuti tingakurumidza sei kuzadza zvitoro zvesimba zvemuviri wedu. Kunyangwe iwe uri mumhanyi kana uchitsvaga kuti ukwidze kuita kwako mukati mezuva rebasa rakabatikana, iwe unowana nzira dzekusimudza simba rako ipapo nekudya izvi.

Chii Chinokonzera Kuderera Kwesimba?

Simba rakaderera mamiriro ezvinhu anokanganisa zvose zvemuviri uye zvepfungwa uye anoderedza hupenyu hwezuva nezuva. Panogona kunge paine zvikonzero zvakawanda zvechiitiko ichi uye zvinowanzoitika kana zvinopfuura chimwe chinhu chinouya pamwechete. Saka, chii chingava zvikonzero zviri seri kwemamiriro ezvinhu aya? Hezvino zvikonzero zvinogona kukonzera kuderera kwesimba:

1. Matambudziko ekurara: Kurara kwakakwana uye kwakanaka kunodiwa kuti muviri uvandudzwe uye uwane simba. Mamiriro ezvinhu akadai sekuvhiringika kwekurara, kushaya hope kana kurara zvakanyanya zvinokanganisa mazinga esimba.
2. Zvokudya zvinovaka muviri: Zvokudya zvisina mwero, kudya zvisina kukwana kana kudya zvokudya zvakagadzikiswa zvakanyanyisa hazvigoni kupa mafuta anodiwa nomuviri uye zvinogona kutungamirira kusimba rakaderera.
3. Hupenyu hwekugara: Kuita maekisesaizi nguva dzose kunowedzera simba uye kunomhanyisa metabolism. Upenyu hwekugara hunoita zvinopesana, zvichikonzera simba rakaderera.
4. Stress uye Psychological zvinhu: Mafungiro epfungwa akadai sekushushikana, kushushikana uye kushushikana zvakare zvakakosha zvikonzero zvekuderera kwesimba. Matambudziko ehutano hwepfungwa anogona kukanganisa kushandiswa kwesimba remuviri uye mafungiro.
5. Zvimiro zvekurapa: Mamiriro ekurapa akadai seanemia, matambudziko ethyroid, chirwere cheshuga uye chirwere chemoyo zvinogonawo kukanganisa mazinga esimba.
6. Mishonga uye marapirwo: Mimwe mishonga uye mishonga yekurapa inogona kukonzera kuneta uye simba shoma semigumisiro.
7. Fluid kutora: Kusashandisa mvura yakakwana kunogona kukanganisa mabasa emuviri uye kukonzera simba shoma.

Nzira yekuwedzera Simba reMuviri?

Mwero yedu yesimba chinhu chakakosha chinobata zvakananga hupenyu hwedu. Saka, tingawedzera sei simba remuviri wedu? Heano mamwe mazano:

1. Balanced diet: Idya kudya kwakadzikama kunosanganisira makabhohaidhiretsi, mapuroteni, mafuta, mavhitaminzi nemamineral kuti upe huni hunodiwa hwesimba. Zviyo zvese, michero mitsva nemiriwo, maonda mapuroteni masosi uye mafuta ane hutano anowedzera simba.
2. Kushandiswa Kwemvura: 60% yemuviri ine mvura, uye kushandiswa kwemvura kwakakwana kwakakosha pakugadzira simba. Usakanganwa kunwa mvura nguva dzose zuva rose.
3. Kurovedza muviri nguva dzose: Kuita muviri kunowedzera simba uye kunomutsa kusunungurwa kwe endorphins. Vavarira kuita maminetsi angangoita 150 ekusimbisa muviri zvine mwero pasvondo.
4. Kurara kwakakwana: Kurara ndiko kuvandudzwa kwemuviri. Kuwana maawa 7-9 emhando yekurara husiku hwega hwega kwakakosha kune mazinga esimba.
5. Kuderedza kushushikana: Nzira dzekuderedza kushushikana dzakadai sekufungisisa, yoga kana nzira dzekufema zvakadzama dzinobatsira kuchengetedza simba redu repfungwa neremuviri.
6. Kuderedza kushandiswa kwe caffeine: Kunyange zvazvo caffeine ichipa simba rekuwedzera kwechinguva, kunyanya kushandiswa kunogona kukonzera kushaya hope uye kunotevera kuderera kwesimba.
7. Zvekudya zvine hutano: Paunenge uchinzwa simba rakaderera mukati mezuva, ita zvokudya zviduku zvine utano hwakanaka. Zvokudya zvine utano zvakaita senzungu, yoghuti kana michero zvinopa simba.
8. Kudzivisa doro uye shuga: Doro nechikafu chine shuga yakawanda zvinokonzeresa kushanduka kweshuga yemuropa uye zvinozoita shoma.
9. Kuongororwa utano nguva nenguva: Panogona kunge paine mamiriro ekurapa epasi pesimba rakaderera. Kukurumidza kuongororwa kwemamiriro ezvinhu aya kunokwanisika nekuongororwa kwehutano nguva dzose.

Ndezvipi zvokudya zvinopa simba pakarepo?

Kana iwe uchinzwa wakaneta uye wakaneta mukati mezuva, kune zvimwe zvekudya izvo zvinokurumidza kuwedzera simba rako. Zvokudya izvi zvinoshanda sechipo chinokurumidza uye chinoshanda chesimba. Hezvino zvikafu zvinopa simba ipapo kana wakaneta…

1. Oatmeal

Yakapfuma mumacarbohydrates akaoma uye fiber, oatmeal inopa simba renguva refu uye inoyera shuga yeropa.

2.Banana

Ne potassium uye shuga yepanyama bhananaInopa simba rinokurumidza kuwedzera uye isarudzo yakakurumbira pakati pevatambi.

3.Almond

Iine mafuta ane hutano, mapuroteni uye magnesium almondInowedzera simba uye inodzvinyirira kunzwa kwenzara.

4.Muriwo wemashizha akasvibira

Miriwo yakaita sepinashi nekare inotsigira mazinga ane iron uye vhitamini C.

5.Yogati

Yogurt, izere neprotein uye probiotics, inopa simba uye inotsigira digestive system.

6. Pisces

Yakapfuma mu omega-3 fatty acids salmon uye hove dzakaita setuna dzinovandudza hutano hwehuropi uye mazinga esimba.

7.Zai

Iine mapuroteni emhando yepamusoro uye mavhitaminzi eB, mazai anokuchengetedza simba zuva rese.

8.Chokoreti yakasviba

Kocoa inosimudzira yakasikwa inowedzera simba uye chokoreti yakasvibaInoshanda sechitubu chinokurumidza chesimba.

9.Avocado

Iine mafuta ane hutano uye mavhitamini B, avocado inopa simba renguva refu uye inotsigira hutano hwemoyo.

Izvi zvikafu zvine hutano sarudzo dzinofanirwa kuverengerwa mukudya kwako kwezuva nezuva uye kupa simba nekukurumidza pamwe nekutsigira hutano hwako hwese.

Ndezvipi Zvinwiwa Zvinopa Simba?

Zvinwiwa zvinowedzera simba redu zvinotipa humwe hutano muhupenyu hwedu hwezuva nezuva. Kusarudza zvinwiwa zvakakodzera kuti uve nezuva rine simba rinopa huni hunodiwa nemuviri wedu. Hezvino zvimwe zvinwiwa zvinogona kuwedzera mazinga esimba:

1.Green tea: Yakapfuma mu caffeine uye antioxidants, green tea inopa zvishoma simba kuwedzera uye inomhanyisa metabolism.

2.Mvura: Mvura yakakwana yakakosha kumazinga esimba redu. Kushandisa mvura nguva dzose mukati mezuva rose kunonatsiridza mabasa emuviri.

3. Mito yemichero ichangobva kusvinwa: Kunyanya orange uye mazambiringa Zvichangobva kusvinwa mito yemichero kubva mumichero yakadai sekupa simba nevhitamini C uye shuga yechisikigo.

4. Herbal teas: Matii akagadzirwa kubva muzvirimwa zvakaita semint, ginger uye ginseng ndiwo masimba echisikigo uye ane mhedzisiro inovandudza.

5.Kofi: Inozivikanwa nekukurudzira mhedzisiro ye caffeine, kofi inopa kukurumidza kuwedzera simba. Zvisinei, kunyanya kushandiswa kunogona kukonzera kushaya hope.

6.Protein inodedera: Shake dzine mapuroteni akanyanya akanakira kugadzirisa tsandanyama uye kuvandudzwa kwesimba, kunyanya mushure memitambo.

7.Kefir: yakazara neprobiotics kefirInotsigira chirongwa chekudya uye inowedzera simba.

8.Aloe vera muto: muto wealoeInopa akawanda mabhenefiti emuviri uye inobatsira kuwedzera simba mazinga.

9. Chicory mudzi tii: Chicory mudzi tii, iyo inofambisa kugaya uye inotsigira chiropa, inopa echisikigo simba rinowedzera.

10.Smoothies: Smoothies yakagadzirwa nemichero, miriwo, yoghurt uye dzimwe nguva huchi hushoma zvose zvinonaka uye zvizere nesimba.

Izvi zvinwiwa zvinopa sarudzo huru dzekusangana nezvido zvako zvezuva nezuva uye unzwe uri mupenyu. 

Chii chinonzi Michero Inopa Simba?

Zvibereko zvitubu zvakanakisa zvesimba nekuti zvakapfuma mune zvechisikigo shuga, mavitamini nemaminerari. Zvibereko zvinopa simba;

• mabhanana: Inozivikanwa nokuda kwehuwandu hwe potassium, mabhanana anopa simba rinokurumidza kuwedzera uye anozivikanwa pakati pevatambi.

• maapuro: Yakapfuma mune zvese fiber uye yakasikwa fructose maapuroInopa simba renguva refu.

• orenji: Orange, inova sosi yevhitamini C, inosimbisa immune system uye inowedzera simba.

• mastrawberry: Strawberries, izere ne antioxidants, inopa simba uye inowedzera simba.

• chinanazi nemazambiringa: Zvibereko izvi, zvose zvinotapira uye zvinopa simba, zvinogadzira simba rinozorodza, kunyanya mumwedzi yezhizha.

Zvibereko izvi zvinogadzira svutugadzike mikuru yekusangana nezvido zvako zvesimba zvezuva nezuva uye zvikamu zvakakosha zvehupenyu hune hutano.

Chii chiri Miriwo Inopa Simba?

Miriwo, kunyanya mashizha akasvibira, anopa muviri muviri nemavhithamini nemaminerari anodiwa kuti ape simba. Pakati pemiriwo inopa simba;

• sipinachi: Sipinachi, yakapfuma musimbi, magnesium uye vhitamini C, inowedzera masimba masimba.

• Chard uye kare: Iyi miriwo, izere nevhitamini K, calcium uye antioxidants, inosimbisa muviri uye inopa simba.

• broccoli: Iine B mavitamini uye folate broccoliInotsigira simba metabolism.

• Peas nebhinzi: Iyi miriwo, yakapfuma muprotein uye fiber, inopa simba renguva refu.

Chii chinonzi Nutsi Dzinopa Simba?

Kana iwe uchitsvaga inokurumidza uye ine hutano sosi yesimba mukumhanya kwezuva nezuva, nzungu ndedzako. Heano nzungu dzinopa simba:

1.Almond: Yakapfuma mumafuta ane hutano, mapuroteni uye vhitamini E, maarumondi anopa simba renguva refu uye anotsigira hutano hwemoyo.

2.Walnuts: Yakapfuma mu omega-3 fatty acids walnutInobatsira kune hutano hwehuropi uye inowedzera simba mazinga.

3.Hazelnuts: Hazelnuts, ine huwandu hwakawanda hweprotein, fiber uye vhitamini E, zvese zvinopa simba uye zvinokuchengeta wakaguta.

4.Cashew: Yakapfuma mu magnesium uye iron cashewInoita basa rinokosha mukugadzirwa kwesimba uye inoderedza kuneta.

5.Pistachios

Yakapfuma muprotein uye fiber PistachioInowedzera simba uye inobatsira mukukura kwemisumbu.

6.Mhodzi dzesunflower: Mbeu yesunflower, izere nevhitamini B yakaoma, inomhanyisa metabolism uye inowedzera simba mazinga.

7.Mhodzi dzenhanga: Izere nemaminerari akaita sesimbi, magnesium uye zinc manhanga mhodziInowedzera simba uye inosimbisa immune system.

8.Mhodzi dzeChia: Yakapfuma mu omega-3, fiber uye mapuroteni chia mbeuInopa simba renguva refu uye inotsigira digestive system.

Iwe unogona kudya nzungu idzi sechikafu kana kubatsirwa kubva kumabhenefiti avo nekuwedzera iwo kumasaladi, yoghurt kana smoothies. Zvisinei, sezvo nzungu dzakakwirira mumakoriyori, iwe unofanirwa kubhadhara kune huwandu hwekushandisa.

Semagumo;

Kusimudza mazinga esimba redu zvakasununguka ndeimwe yekona yehupenyu hune hutano. Sezvatakakurukura munyaya ino, zvimwe zvokudya zvinotipa simba rinogara zuva rose nokukurumidzisa kugadzirwa kwesimba romuviri wedu. Nezvokudya izvi zvinopa simba pakarepo, tinogona kuita kuti maitiro edu ezuva nezuva awedzere kushanda uye kuvandudza mararamiro edu. Rangarira, kudya chikafu chakakodzera hakusi kungokurumidza kuputika kwesimba, zvakare kudyara muhutano hwenguva refu uye kugara zvakanaka. Ndezvipi zvekudya zvauchasarudza nhasi kuti uwedzere simba rako?

Kwakabva: 1, 2, 3, 4