Ungawakhuphula Kanjani Amandla Omzimba Ngokudla Kwamandla Asheshayo?

Empilweni yanamuhla esheshayo, kubalulekile ukugcina amazinga ethu amandla ephezulu. Ngakho-ke, ingabe kukhona ukudla okuyisimangaliso okunikeza amandla asheshayo phakathi nosuku olumatasa? "Ungawakhuphula Kanjani Amandla Omzimba Ngokudla Kwamandla Asheshayo?" Kulesi sihloko esinesihloko, sizohlola izinketho zemvelo nezinomsoco futhi sifunde ukuthi singagcwalisa kanjani ngokushesha izitolo zamandla emizimbeni yethu. Kungakhathaliseki ukuthi ungumdlali noma ufuna ukuthuthukisa ukusebenza kwakho phakathi nosuku olumatasa lomsebenzi, uzothola izindlela zokuthuthukisa ngokushesha amandla akho ngalokhu kudla.

Yini Ebangela Amandla Aphansi?

Amandla aphansi yisimo esithinta kokubili ukusebenza ngokomzimba nangokwengqondo futhi sinciphisa izinga lempilo yansuku zonke. Kungase kube nezizathu eziningi zalesi simo futhi ngokuvamile sivela lapho izici ezingaphezu kweyodwa zihlangana ndawonye. Ngakho-ke, kungaba yini izizathu ezibangela lesi simo? Nazi izimbangela ezingase zibe namandla aphansi:

1. Izinkinga zephethini yokulala: Ukulala okwanele kanye nekhwalithi kuyadingeka ukuze umzimba uvuselele futhi uthole amandla. Izimo ezinjengokuphazamiseka kokulala, ukuqwasha noma ukulala ngokweqile ziwathinta ngokuqondile amazinga wamandla.
2. Imikhuba yokudla: Ukudla okungenamsoco, ukungadli ukudla okwanele noma ukudla ukudla okugayiwe ngokweqile akukwazi ukunikeza uphethiloli odingwa ngumzimba futhi kungaholela emandleni amancane.
3. Indlela yokuphila yokuhlala: Ukuzivocavoca njalo kukhulisa amazinga wamandla futhi kusheshise imetabolism. Indlela yokuphila engenzi lutho inomphumela ophambene, obangela amandla aphansi.
4. Ingcindezi nezinto ezingokwengqondo: Izici ezingokwengqondo ezifana nokucindezeleka, ukukhathazeka nokucindezeleka nazo ziyizimbangela ezibalulekile zamandla aphansi. Izinkinga zempilo yengqondo zingaba nomthelela omubi ekusebenziseni amandla omzimba kanye nesimo sengqondo.
5. Izimo zezokwelapha: Izimo zezokwelapha ezifana ne-anemia, izinkinga ze-thyroid, isifo sikashukela nesifo senhliziyo nazo zingathinta amazinga wamandla.
6. Imithi nokwelashwa: Eminye imithi kanye nokwelashwa kungabangela ukukhathala namandla aphansi njengemiphumela emibi.
7. Ukuthatha uketshezi: Ukungadli amanzi anele kungaba nomthelela omubi ekusebenzeni komzimba futhi kubangele amandla aphansi.

Indlela Yokwandisa Amandla Omzimba?

Amazinga ethu wamandla ayisici esibalulekile esithinta ngokuqondile izinga lethu lempilo. Ngakho-ke, singawandisa kanjani amandla omzimba wethu? Nazi ezinye iziphakamiso:

1. Ukudla okulinganiselayo: Yidla ukudla okunomsoco okuhlanganisa ama-carbohydrate, amaprotheni, amafutha, amavithamini namaminerali ukunikeza uphethiloli odingekayo wamandla. Okusanhlamvu okuphelele, izithelo ezintsha nemifino, imithombo yamaprotheni engenawo amafutha namafutha anempilo kwandisa amazinga amandla.
2. Ukusetshenziswa kwamanzi: U-60% womzimba unamanzi, kanti ukusetshenziswa kwamanzi okwanele kubalulekile ekukhiqizeni amandla. Ungakhohlwa ukuphuza amanzi njalo usuku lonke.
3. Ukuzivocavoca okuvamile: Ukuzivocavoca umzimba kwandisa amazinga wamandla futhi kukhuthaze ukukhululwa kwama-endorphin. Khomba okungenani imizuzu engu-150 yokuzivocavoca okumaphakathi ngesonto.
4. Ukulala okwanele: Ukulala kuyinqubo yokuvuselela umzimba. Ukuthola izinga lokulala lamahora angu-7-9 ubusuku ngabunye kubalulekile kumazinga wamandla.
5. Ukunciphisa ingcindezi: Izindlela zokunciphisa ingcindezi ezifana nokuzindla, i-yoga noma izindlela zokuphefumula ezijulile zisiza ukugcina amandla ethu engqondo nawomzimba.
6. Ukunciphisa ukusetshenziswa kwe-caffeine: Nakuba i-caffeine inikeza amandla esikhashana, ukusetshenziswa ngokweqile kungase kubangele ukuqwasha kanye namandla aphansi alandelayo.
7. Ukudla okulula okunempilo: Uma uzizwa unamandla phakathi nosuku, yenza ukudla okuncane ngokudla okulula okunempilo. Ukudla okulula okunempilo njengamantongomane, iyogathi noma izithelo kunikeza amandla.
8. Ukugwema utshwala noshukela: Utshwala nokudla okunoshukela omningi kubangela ukushintshashintsha kushukela bese kuba namandla aphansi.
9. Ukuhlolwa kwezempilo okuvamile: Kungase kube nesimo sezempilo esicashile samandla aphansi. Ukuxilongwa kusenesikhathi kwalezi zimo kungenzeka ngokuhlolwa kwezempilo okuvamile.

Yikuphi ukudla okunikeza amandla ngokushesha?

Uma uzizwa ukhathele futhi ukhathele emini, kukhona ukudla okuzokwandisa amandla akho ngokushesha. Lokhu kudla kusebenza njengomthombo wamandla osheshayo futhi osebenzayo. Nakhu ukudla okunikeza amandla ngokushesha uma ukhathele...

1. Ummbila

Icebile kuma-carbohydrate ayinkimbinkimbi kanye ne-fiber, i-oatmeal inikeza amandla esikhathi eside futhi ibhalansisa ushukela wegazi.

2.Ubhanana

Ngokuqukethwe kwe-potassium noshukela wemvelo ibhananaInikeza amandla asheshayo futhi iyisinqumo esidumile phakathi kwabasubathi.

3.I-alimondi

Iqukethe amafutha anempilo, amaprotheni kanye ne-magnesium i-alimondiYandisa amandla futhi icindezele umuzwa wendlala.

4.Imifino enamaqabunga aluhlaza

Imifino efana nesipinashi kanye ne-kale isekela amazinga wamandla nge-iron novithamini C.

5.Iyogathi

I-yogurt, egcwele amaprotheni nama-probiotics, inikeza amandla futhi isekela uhlelo lokugaya ukudla.

6. AmaPisces

Icebile ku-omega-3 fatty acids uhlobo lwenhlanzi nezinhlanzi ezinjenge-tuna zithuthukisa impilo yobuchopho kanye namazinga wamandla.

7.Iqanda

Aqukethe amaprotheni ekhwalithi ephezulu namavithamini B, amaqanda akugcina unomdlandla usuku lonke.

8.Ushokoledi omnyama

I-cocoa iyisikhuthazo semvelo esandisa amandla futhi ushokoledi omnyamaIsebenza njengomthombo wamandla osheshayo.

9.Ukotapheya

Iqukethe amafutha anempilo namavithamini B, ukwatapheya unikeza amandla esikhathi eside futhi usekela impilo yenhliziyo.

Lokhu kudla kuyizinketho ezinempilo okufanele zifakwe ekudleni kwakho kwansuku zonke futhi zinikeze amandla asheshayo kanye nokusekela impilo yakho yonke.

Ziyini Iziphuzo Ezinikeza Amandla?

Iziphuzo ezikhulisa amazinga ethu amandla zisinika ubungqabavu obengeziwe ezimpilweni zethu zansuku zonke. Ukukhetha iziphuzo ezifanele ukuze ube nosuku olunamandla kunikeza uphethiloli odingwa yimizimba yethu. Nazi ezinye iziphuzo ezinganyusa amazinga amandla:

1.Itiye eliluhlaza: Icebile nge-caffeine nama-antioxidants, itiye eliluhlaza linikeza amandla amancane futhi lisheshisa imetabolism.

2.Amanzi: Ukungena emanzini okwanele kubalulekile kumazinga ethu wamandla. Ukusebenzisa amanzi njalo usuku lonke kuthuthukisa imisebenzi yomzimba.

3. Amajusi ezithelo asanda kukhanywa: Ikakhulukazi i-orange kanye isithelo segilebhisi Amajusi ezithelo asanda kukhanywa avela ezithelweni ezifana nokunikeza amandla ngovithamini C noshukela wemvelo.

4. Amatiye e-Herbal: Amatiye enziwe ezitshalweni ezifana ne-mint, i-ginger ne-ginseng ayimithombo yamandla emvelo futhi anemiphumela evuselelayo.

5.Ikhofi: Ikhofi elaziwa ngomphumela ovuselelayo we-caffeine, linikeza amandla asheshayo. Nokho, ukusetshenziswa ngokweqile kungase kubangele ukuqwasha.

6. Amaprotheni anyakaza: Ama-Shakes aqukethe amaprotheni aphezulu alungele ukulungiswa kwemisipha nokuvuselela amandla, ikakhulukazi ngemva kwemidlalo.

7. I-Kefir: egcwele ama-probiotics kefirIsekela uhlelo lokugaya ukudla futhi ikhulise namazinga wamandla.

8. Ijusi yenhlaba: ijusi ye-aloe veraInikeza izinzuzo eziningi zomzimba futhi isiza ukwandisa amazinga amandla.

9. Itiye lempande ye-Chicory: Itiye lezimpande ze-chicory, elisiza ukugaya futhi lisekele isibindi, linikeza amandla emvelo.

10.Ama-Smoothies: Ama-smoothies aphekwe ngezithelo, imifino, iyogathi futhi ngezinye izikhathi noju oluncane kokubili amnandi futhi agcwele amandla.

Lezi ziphuzo zinikeza izinketho ezinhle zokuhlangabezana nezidingo zakho zansuku zonke zamandla futhi uzizwe uphila kakhudlwana. 

Ziyini Izithelo Ezinikeza Amandla?

Izithelo ziyimithombo emihle kakhulu yamandla ngoba zicebile ngoshukela wemvelo, amavithamini namaminerali. Izithelo ezinikeza amandla;

• ubhanana: Eyaziwa ngokuba ne-potassium ephezulu, ubhanana unikeza amandla asheshayo futhi adumile phakathi kwabasubathi.

• Elma: Icebile kokubili i-fiber kanye ne-fructose yemvelo elmaInikeza amandla esikhathi eside.

• orange: I-Orange, engumthombo kavithamini C, iqinisa amasosha omzimba futhi ikhulise amazinga amandla.

• strawberry: Ama-Strawberry, agcwele ama-antioxidants, anika amandla futhi andise amandla.

• uphayinaphu namagilebhisi: Lezi zithelo, ezimnandi futhi ezinikeza amandla, zakha umphumela oqabulayo, ikakhulukazi ezinyangeni zasehlobo.

Lezi zithelo zenza ukudla okulula okuhlangabezana nezidingo zakho zansuku zonke zamandla futhi ziyizingxenye ezibalulekile zendlela yokuphila enempilo.

Iyini Imifino Enika Amandla?

Imifino, ikakhulukazi enamahlamvu aluhlaza, inikeza umzimba amavithamini namaminerali adingekayo ukuze unikeze amandla. Phakathi kwemifino enikeza amandla;

• Spinach: Isipinashi, esicebile nge-iron, i-magnesium ne-vitamin C, sandisa amazinga amandla.

• I-Chard ne-kale: Le mifino, egcwele uvithamini K, i-calcium nama-antioxidants, iqinisa umzimba futhi inikeze amandla.

• broccoli: Iqukethe amavithamini B kanye ne-folate broccoliIsekela i-energy metabolism.

• Uphizi nobhontshisi: Le mifino, ecebile ngamaprotheni kanye ne-fiber, inikeza amandla esikhathi eside.

Ayini Amantongomane Anikeza Amandla?

Uma ufuna umthombo wamandla osheshayo nonempilo kusiphithiphithi sansuku zonke, amantongomane angawakho. Nawa amantongomane anika amandla:

1.I-alimondi: Ecebile ngamafutha anempilo, amaprotheni kanye ne-vitamin E, ama-alimondi anikeza amandla esikhathi eside futhi asekela impilo yenhliziyo.

2.Amantongomane: Icebile ku-omega-3 fatty acids I-WalnutKuyinzuzo empilweni yobuchopho futhi kwandisa amazinga amandla.

3.Amantongomane: Ama-hazelnuts, aqukethe amanani aphezulu amaprotheni, i-fiber kanye ne-vitamin E, kokubili anika amandla futhi akugcine ugcwele.

4.I-Cashew: Icebile nge-magnesium nensimbi ukheshiIdlala indima ebalulekile ekukhiqizeni amandla futhi inciphisa ukukhathala.

5.Ama-Pistachios

Icebile amaprotheni kanye ne-fiber I-PistachioYandisa amandla futhi inomthelela ekuthuthukisweni kwemisipha.

6.Imbewu kabhekilanga: Imbewu ye-sunflower, egcwele i-vitamin B eyinkimbinkimbi, isheshisa i-metabolism futhi ikhulise amazinga wamandla.

7.Imbewu yethanga: Igcwele amaminerali afana nensimbi, i-magnesium ne-zinc imbewu yamathangaYandisa amandla futhi iqinise amasosha omzimba.

8.Imbewu ye-Chia: Icebile ku-omega-3, i-fiber namaprotheni imbewu ye-chiaInikeza amandla esikhathi eside futhi isekela uhlelo lokugaya ukudla.

Ungawadla lamantongomane njengokudla okulula noma uzuze ezinzuzweni zawo ngokuwangeza kumasaladi, amayogathi noma ama-smoothie. Kodwa-ke, njengoba amantongomane enamakhalori amaningi, kufanele unake inani elisetshenziswayo.

Ngenxa yalokho;

Ukuphakamisa amazinga ethu wamandla ngokwemvelo kungenye yezisekelo zempilo enempilo. Njengoba sixoxile kulesi sihloko, okunye ukudla kusinikeza amandla ahlala usuku lonke ngokusheshisa ukukhiqizwa kwamandla emizimbeni yethu. Ngalokhu kudla okunikeza amandla asheshayo, singenza izinqubo zethu zansuku zonke zisebenze kahle futhi sithuthukise izinga lethu lempilo. Khumbula, ukudla izakhamzimba ezifanele akukhona nje ukuqhuma kwamandla okusheshayo, futhi kuwutshalomali empilweni yesikhathi eside nenhlalakahle. Yikuphi ukudla ozokhetha namuhla ukuze ukhulise amandla akho?

Izithenjwa: 1, 2, 3, 4