Zakudya 27 Zomwe Zingakupatseni Mphamvu Zambiri

Zamkati

• 1. nthochi
• 2. Nsomba zamafuta
• 3. Mpunga wabulauni
• 4. Mbatata
• 5. Khofi
• 6. Mazira
• 7. Maapulo
• 8. Madzi
• Kukonza Zakudya: Kutopa
• 9. Chokoleti chakuda
• 10. Yerba maté
• 11. Zipatso za Goji
• 12. Quinoa
• 13. Ufa wa phala
• 14. Yogurt
• 15. Hummus
• 16. Edamame
• 17. Maluwa
• 18. Zolemba
• 19. Malalanje
• 20. Froberi
• 21. Mbewu
• 22. Nyemba
• 23. Tiyi wobiriwira
• 24. Mtedza
• 25. Popcorn
• 26. Masamba obiriwira obiriwira
• 27. Beets
• Mfundo yofunika

Anthu ambiri amatopa kapena kuwoloka nthawi ina masana. Kuperewera kwa mphamvu kumatha kukhudza zochita zanu za tsiku ndi tsiku ndikupangitsani kuti musapindule kwambiri.

Mwina sizosadabwitsa kuti mtundu ndi kuchuluka kwa chakudya chomwe mumadya chimakhala ndi gawo lofunikira pakudziwitsa mphamvu zanu masana.

Ngakhale zakudya zonse zimakupatsani mphamvu, zakudya zina zimakhala ndi michere yomwe ingakuthandizeni kukulitsa mphamvu zanu ndikukhala tcheru ndikuwunika tsiku lonse.

Nayi mndandanda wazakudya 27 zomwe zatsimikiziridwa kuti zikuthandizira kulimbikitsa mphamvu zamagetsi.

1. nthochi

Nthochi ndi imodzi mwazakudya zabwino kwambiri zamagetsi. Ndi gwero labwino kwambiri la ma carbs ovuta, potaziyamu, ndi vitamini B6, zonse zomwe zingakuthandizeni kukulitsa mphamvu zamagetsi ().

2. Nsomba zamafuta

Nsomba zamafuta ngati saumoni ndi tuna ndizo magwero abwino a mapuloteni, mafuta acid, ndi mavitamini a B, zomwe zimawapangitsa kukhala zakudya zabwino kuphatikiza zakudya zanu.

Kugulitsa nsomba kapena nsomba kumakupatsani kuchuluka kwa omega-3 fatty acids ndi vitamini B12 () tsiku lililonse.

Omega-3 fatty acids awonetsedwa kuti amachepetsa kutupa, komwe kumayambitsa kutopa ().

M'malo mwake, kafukufuku wina adatsimikiza kuti kumwa omega-3 zowonjezera kumatha kuchepetsa kutopa, makamaka kwa odwala khansa ndi omwe akuchira khansa ().

Kuphatikiza apo, vitamini B12 imagwira ntchito ndi folic acid kuti ipange maselo ofiira ndikuthandizira chitsulo kugwira ntchito bwino m'thupi lanu. Mulingo woyenera wamagazi ofiira ndi ayironi amatha kuchepetsa kutopa ndikuwonjezera mphamvu ().

3. Mpunga wabulauni

Mpunga wabulauni ndi chakudya chopatsa thanzi kwambiri. Poyerekeza ndi mpunga woyera, sukonzedwa pang'ono ndipo umakhalabe ndi zakudya zopatsa thanzi monga mavitamini, mavitamini, ndi mchere.

Gawo limodzi la theka la kapu (50 magalamu) a mpunga wabulauni limakhala ndi magalamu awiri a fiber ndipo imapereka gawo lalikulu la chakudya chanu cha tsiku ndi tsiku (RDI) cha manganese, mchere womwe umathandizira ma enzyme kugwetsa carbs ndi mapuloteni kuti apange mphamvu (,).

Kuphatikiza apo, chifukwa cha fiber yake, mpunga wofiirira umakhala ndi index yotsika ya glycemic. Chifukwa chake, zitha kuthandiza kuwongolera kuchuluka kwa shuga wamagazi ndikupititsa patsogolo mphamvu zamagetsi tsiku lonse.

4. Mbatata

Kuwonjezera pa kukhala wokoma, mbatata ndizopatsa thanzi mphamvu kwa iwo omwe akufunafuna zowonjezera.

Chikho chimodzi (100 gramu) chotulutsa mbatata chitha kunyamula mpaka magalamu 25 a ma carbs ovuta, 3.1 magalamu a fiber, 25% ya RDI ya manganese, ndi 564% ya RDI ya vitamini A (8) .

Chifukwa cha ulusi wa mbatata ndi mafuta ovuta, thupi lanu limagaya pang'onopang'ono, zomwe zimakupatsirani mphamvu ().

5. Khofi

Khofi akhoza kukhala chakudya choyamba chomwe mungaganize kudya mukamafunafuna zowonjezera mphamvu.

Ndili ndi caffeine yolemera, yomwe imatha kuchoka msanga m'magazi anu kupita muubongo wanu ndikuletsa ntchito ya adenosine, neurotransmitter yomwe imatsitsa dongosolo lamanjenje lamkati ().

Zotsatira zake, kutulutsa kwa epinephrine - hormone yomwe imalimbikitsa thupi ndi ubongo - kumawonjezeka.

Ngakhale khofi imangopatsa zopatsa mphamvu ziwiri pa chikho chimodzi, zotsatira zake zoyipa zimatha kukupangitsani kukhala tcheru komanso kuyang'ana kwambiri.

Sitikulimbikitsidwa kudya pa 400 mg ya caffeine, kapena za 4 makapu a khofi, patsiku.

6. Mazira

Mazira si chakudya chokwanira komanso chodzaza ndi mphamvu zomwe zingakuthandizeni kuti muzisangalala tsiku lanu.

Amadzaza ndi mapuloteni, omwe angakupatseni mphamvu yolimba komanso yolimba.

Kuphatikiza apo, leucine ndiye amino acid wochuluka kwambiri m'mazira, ndipo amadziwika kuti amalimbikitsa kupanga mphamvu m'njira zingapo (11).

Leucine imatha kuthandiza maselo kudya shuga wambiri wamagazi, kuyambitsa kupanga mphamvu m'maselo, ndikuwonjezera kuwonongeka kwa mafuta kuti apange mphamvu ().

Komanso, mazira ali ndi mavitamini B ambiri. Mavitaminiwa amathandiza ma enzyme kuchita ntchito yawo polemba chakudya chamagetsi ().

7. Maapulo

Maapulo ndi amodzi mwa zipatso zotchuka kwambiri padziko lapansi, ndipo ndi gwero labwino la carbs ndi fiber.

Apulo wapakatikati (magalamu 100) amakhala ndimagalamu 14 a carbs, magalamu 10 a shuga, komanso magalamu 2.1 a fiber ().

Chifukwa cha kuchuluka kwa shuga wachilengedwe ndi ma fiber, maapulo amatha kupereka mphamvu pang'onopang'ono komanso yolimba ().

Kuphatikiza apo, maapulo amakhala ndi antioxidant yambiri. Kafukufuku wasonyeza kuti ma antioxidants amatha kuchepetsa chimbudzi cha carbs, motero amatulutsa mphamvu kwakanthawi (15).

Pomaliza, tikulimbikitsidwa kudya maapulo athunthu kuti mupindule ndi ulusi pakhungu lawo.

8. Madzi

Madzi ndi ofunikira pamoyo. Zimagwira ntchito zambiri zamagulu, kuphatikizapo kupanga mphamvu (16).

Kusamwa madzi okwanira kumatha kubweretsa kusowa kwa madzi m'thupi, komwe kumachedwetsa magwiridwe antchito amthupi, kukupangitsani kukhala aulesi komanso otopa ().

Kumwa madzi kumatha kukupatsani mphamvu komanso kukuthandizani kuthana ndi kutopa.

Mutha kupewa kuperewera kwa madzi m'thupi mwa kumwa madzi ngakhale simuli ndi ludzu. Yesetsani kumwa madzi nthawi zonse tsiku lonse.

Kukonza Zakudya: Kutopa

9. Chokoleti chakuda

Chokoleti chakuda chimakhala ndi cocoa wambiri kuposa chokoleti chokhazikika kapena mkaka.

Ma antioxidants mu cocoa awonetsedwa kuti ali ndi maubwino ambiri azaumoyo, monga kuwonjezera magazi m'thupi lanu lonse).

Izi zimathandizira kuperekera mpweya kuubongo ndi minofu, yomwe imathandizira magwiridwe antchito awo. Izi zitha kukhala zothandiza makamaka pakuchita masewera olimbitsa thupi ().

Kuphatikiza apo, kuchuluka kwa magazi komwe kumapangidwa ndi ma antioxidants mu cocoa kumathandizira kuchepetsa kutopa kwamaganizidwe ndikusintha kwamaganizidwe ().

Chokoleti chamdima mulinso mankhwala opatsa mphamvu, monga theobromine ndi caffeine, omwe awonetsedwa kuti amalimbikitsa mphamvu zamaganizidwe ndi malingaliro ().

10. Yerba maté

Yerba maté ndi chakumwa chopangidwa ndi masamba owuma a chomera ku South America. Zawonetsedwa kuti zili ndi maubwino ambiri azaumoyo ().

Yerba maté ili ndi antioxidants ndi caffeine. Chikho chokhazikika cha 8-ounce chimatha kupereka 85 mg ya caffeine, yomwe imafanana ndi kuchuluka kwa kapu yaying'ono ya khofi ().

Kafeini mu yerba maté amalimbikitsa kupanga hormone epinephrine, yomwe imawonjezera mphamvu. Komabe, mosiyana ndi zolimbikitsa zina, yerba maté sikuwoneka kuti imakhudza kuthamanga kwa magazi kapena kugunda kwa mtima ().

Kafukufuku wazinyama wanena kuti yerba maté itha kukulitsa chidwi cham'mutu ndi malingaliro ().

11. Zipatso za Goji

Zipatso za Goji zakhala zikugwiritsidwa ntchito ngati mankhwala achi China kwazaka zambiri chifukwa cha maubwino angapo.

Kuphatikiza pa kudzaza ndi ma antioxidants, mavitamini, ndi mchere, chipatso ichi chimadziwika kuti ndi gwero labwino la fiber ().

Kafukufuku wanena kuti madzi a mabulosi a goji amatha kuteteza antioxidant ().

Kuphatikiza apo, goji zipatso zimakhala ndi fiber. Kutulutsa 1-gramu (28-gramu) kumapereka magalamu awiri a fiber. Izi zitha kuthandiza kuchepetsa kugaya ndi kutulutsa mphamvu pang'onopang'ono (,).

Zipatso za Goji ndizosavuta kusakaniza yogurt, smoothies, zinthu zophika, ndi msuzi. Kapena mutha kungodya zosaphika.

12. Quinoa

Quinoa ndi mbewu yomwe imakonda kutulutsa mapuloteni, carb, komanso zakudya zamafuta, komanso mavitamini ndi michere yambiri.

Ngakhale chakudyachi chili ndi ma carbs ambiri, chimakhala ndi chisonyezo chotsika cha glycemic, chomwe chikuwonetsa kuti ma carbs ake amalowetsedwa pang'onopang'ono ndipo amatha kupereka mphamvu zowonjezera ().

Kuphatikiza apo, quinoa imalemera mu manganese, magnesium, ndi folate (27).

13. Ufa wa phala

Oatmeal ndi phala lathunthu lomwe lingakupatseni mphamvu zokhalitsa.

Ili ndi beta glucan, ulusi wosungunuka womwe umapanga gel yolimba ikaphatikizidwa ndi madzi. Kupezeka kwa gel iyi m'thupi kumachedwetsa kutaya m'mimba komanso kuyamwa kwa magazi m'magazi (,).

Kuphatikiza apo, oats ali ndi mavitamini ndi michere yambiri yomwe imathandizira pakupanga mphamvu. Izi zimaphatikizapo mavitamini a B, chitsulo, ndi manganese (,).

Kuphatikiza kwa michere yonseyi kumapangitsa oatmeal kukhala chakudya chabwino chotulutsa mphamvu zowonjezera.

14. Yogurt

Yogurt ndichakudya chabwino chotakasa tsiku lanu.

Ma carbs mu yogurt amakhala ngati shuga osavuta, monga lactose ndi galactose. Mukaphwanyidwa, shuga awa amatha kupereka mphamvu yokonzekera kugwiritsa ntchito.

Kuphatikiza apo, yogurt imadzaza ndi mapuloteni, omwe amathandiza kuchepetsa kugaya kwa ma carbs, potero kumachepetsa kutulutsa shuga m'magazi ().

15. Hummus

Hummus amapangidwa ndi nandolo, nthangala za sesame (tahini), mafuta, ndi mandimu. Kuphatikiza kwa zosakaniza kumapangitsa hummus kukhala gwero labwino la mphamvu ().

Nkhuku za hummus ndizomwe zimayambitsa ma carbs ndi fiber, zomwe thupi lanu lingagwiritse ntchito kuti mukhale ndi mphamvu ().

Kuphatikiza apo, nthangala za zitsamba ndi mafuta mu hummus zimakhala ndi mafuta athanzi. Zosakaniza izi zimathandizanso kuchepetsa kuyamwa kwa ma carbs, omwe amakuthandizani kuti musapewe zotumphukira zamagazi ().

Mutha kusangalala ndi hummus ngati kuviika nyama yankhumba kapena kuphatikiza zakudya zina, monga masangweji kapena masaladi.

16. Edamame

Nyemba za Edamame zitha kukhala zosavuta komanso zokhutiritsa.

Amakhala ndi ma calories ochepa koma amapereka kuchuluka kwa mapuloteni, carbs, ndi fiber. Chikho chimodzi chokha cha edamame nyemba chitha kunyamula mpaka magalamu 27 a mapuloteni, 21 magalamu a carbs, komanso pafupifupi magalamu 12 a fiber ().

Kuphatikiza apo, ali ndi mavitamini ndi michere yambiri, monga folic acid ndi manganese, zomwe zingathandize kuwonjezera mphamvu m'njira zosiyanasiyana ().

Folic acid imagwira ntchito ndi chitsulo kulimbikitsa mphamvu ndikulimbana ndi kutopa ndi kuchepa kwa magazi, pomwe manganese imathandizira kupanga mphamvu kuchokera kuwonongeka kwa ma carbs ndi protein (, 39).

Pomaliza, nyemba za edamame zimakhala ndi molybdenum wambiri, mchere womwe umalimbikitsa ma michere ndikuthandizira kuwonongeka kwa michere yamagetsi ().

17. Maluwa

Kupatula pokhala puloteni yayikulu komanso yotsika mtengo, mphodza ndi gwero labwino la michere ndikuthandizira kuwonjezera mphamvu.

Maluwa ndi nyemba zomwe zili ndi ma carbs komanso fiber. Chikho chimodzi cha mphodza zophika chimapatsa magalamu 36 a carbs komanso pafupifupi magalamu 14 a fiber ().

Kuphatikiza apo, mphodza zimatha kukulitsa mphamvu ndikubwezeretsanso m'masitolo anu a folate, manganese, zinc, ndi iron. Zakudyazi zimathandizira pakupanga mphamvu zamagetsi ndi kuwonongeka kwa michere kuti atulutse mphamvu ().

18. Zolemba

Chifukwa cha zabwino zonse zathanzi lawo, ma avocado amawerengedwa kuti ndi chakudya chambiri.

Mwachitsanzo, ali ndi mafuta abwino, mavitamini a B, ndi fiber. Pafupifupi 84% yamafuta athanzi mu ma avocosa amachokera ku monounsaturated ndi polyunsaturated fatty acids (, 44).

Mafuta athanzi awa awonetsa kuti amalimbikitsa mulingo woyenera wamafuta amwazi ndikuthandizira kuyamwa kwa michere. Zitha kusungidwa m'thupi ndikugwiritsidwa ntchito ngati magetsi (45).

Kuphatikiza apo, CHIKWANGWANI chomwe chili muma avocados chimakhala ndi 80% yazomwe zili ndi carb, zomwe zingathandize kukhalabe ndi mphamvu zamagetsi ().

19. Malalanje

Ma malalanje ndi otchuka chifukwa cha mavitamini C ambiri. Lalanje m'modzi amatha kupereka 106% ya RDI ya vitamini C ().

Kuphatikiza apo, malalanje amakhala ndi mankhwala a antioxidant omwe angateteze kupsinjika kwa oxidative ().

Kafukufuku wasonyeza kuti kupsinjika kwa oxidative kumatha kulimbikitsa kutopa. Chifukwa chake, chitetezo cha antioxidant choperekedwa ndi mankhwala m'malalanje chingathandize kuchepetsa kutopa (,).

M'malo mwake, kafukufuku wina adawonetsa kuti azimayi 13 omwe amadya ma ola 17 (500 mL) a madzi a lalanje ndipo adachita ola limodzi la maphunziro a aerobic katatu pamlungu kwa miyezi itatu adachepetsa kutopa kwa minofu ndikukula kwamachitidwe ().

20. Froberi

Strawberries ndi zipatso zina zabwino zopatsa mphamvu.

Amatha kukupatsani carbs, fiber, ndi shuga zomwe zitha kukulitsa mphamvu zanu. Chikho chimodzi cha strawberries chimapereka magalamu 13 a carbs, 3 magalamu a fiber, ndi 100% ya RDI ya vitamini C ().

Kuphatikiza pakuthandizira kulimbana ndi kutupa, ma antioxidants mu strawberries amatha kuthandizira kuthana ndi kutopa ndikupatseni mphamvu (,,).

Strawberries amakoma m'maphikidwe ambiri, monga ma smoothies, ma parfait, kapena masaladi.

21. Mbewu

Mbewu, monga mbewu za chia, mbewu za fulakesi, ndi nthanga za dzungu, zitha kukulitsanso mphamvu zanu.

Mbeu izi nthawi zambiri zimakhala ndi omega-3 fatty acids. Magulu ochepa a omega-3 fatty acids adalumikizidwa ndi kuchuluka kwa kutupa ndi kutopa ().

Kuphatikiza apo, mbewu ndizopangira ulusi komanso zomanga thupi. Zipangizo zomwe zimapezeka m'mbewu zimathandizira kuti zakudya zawo zizigaya pang'onopang'ono, zomwe zimapangitsa kuti mphamvu zizituluka ().

22. Nyemba

Nyemba zili ndi michere yambiri komanso zimapereka mphamvu zambiri ku chilengedwe.

Ngakhale pali nyemba mazana ambiri, mbiri yawo yazakudya ndizofanana. Ndi gwero lolemera la carbs, fiber, ndi protein ().

Nyemba zimapukusidwa pang'onopang'ono, zomwe zimathandiza kuti shuga azikhala ndi magazi osasunthika komanso zimakupatsani mphamvu. Kuphatikiza apo, nyemba zimakhala ndi ma antioxidants omwe angathandize kuthana ndi kutupa komanso kulimbikitsa mphamvu ().

Nyemba zakuda ndi nandolo wamaso akuda ndi ena mwa mitundu yotchuka kwambiri ya nyemba. Nyemba izi ndizochokera ku folic acid, iron, ndi magnesium, zomwe zimakhudzidwa ndikupanga mphamvu ndikuthandizira kutumiza mphamvu ku selo iliyonse mthupi lanu ().

23. Tiyi wobiriwira

Tiyi wobiriwira amatchuka chifukwa cha mndandanda wake wautali wazabwino.

Imakhala ndi ma antioxidants amphamvu omwe angathandize kupewa kupsinjika kwa oxidative ndi kutupa ().

Mofananamo ndi khofi, tiyi wobiriwira amakhala ndi caffeine, yomwe imatha kukulitsa mphamvu. Komabe, tiyi wobiriwira amakhalanso ndi gulu lotchedwa L-theanine ().

L-theanine amatha kuchepetsa zovuta za caffeine, monga kuda nkhawa komanso ma jitters, ndipo zimathandizira kuti mphamvu ziziyenda bwino (,).

Kuphatikiza apo, tiyi wobiriwira amathanso kulimbikitsa thupi kuchita masewera olimbitsa thupi, chifukwa amatha kuchepetsa kutopa powonjezera kuwonongeka kwa mafuta ndikutulutsa hormone norepinephrine (,).

24. Mtedza

Mtedza ukhoza kukhala chotupitsa chachikulu chomwe chimadzaza ndi michere yolimbikitsira mphamvu.

Mtedza wambiri, kuphatikiza ma almond, walnuts, ndi ma cashews, amadziwika chifukwa cha kuchuluka kwawo kwama calorie komanso kuchuluka kwa mapuloteni, carbs, ndi mafuta athanzi.

Walnuts, makamaka, amakhalanso ndi omega-3 ndi omega-6 fatty acids, komanso ma antioxidants omwe amatha kuwonjezera mphamvu zamagetsi ndikuthandizira kutupa ndi chitetezo cha antioxidant ().

Kuphatikiza apo, mtedzawu umapereka ma carbs ndi fiber zambiri kuti zikhale zolimba komanso zopatsa mphamvu ().

Mtedza umakhalanso ndi mavitamini ndi michere ina, monga manganese, ayironi, mavitamini B, ndi vitamini E. Izi zitha kuthandizira kukulitsa mphamvu zamagetsi ndikuchepetsa kutopa (65).

25. Popcorn

Popcorn imatha kukhala kalori wotsika kwambiri, wopatsa mphamvu.

Zili ndi ma carbs ndi fiber, zomwe zimatha kukhala zokhutiritsa kwambiri komanso njira yabwino yopezera chakudya ().

Chikho chimodzi (8-gramu) chotulutsa ma popcorn opumira mpweya chimapereka ma fiber ndi ma carbs, ndikupereka kutulutsa mphamvu ().

Popcorn imatha kukhala chakudya chopatsa thanzi mukaphika ndi zinthu zabwino pogwiritsa ntchito njira yophikira popumira.

26. Masamba obiriwira obiriwira

Masamba obiriwira ngati sipinachi ndi kale ndiwo magwero abwino a michere yomwe imalimbikitsa mphamvu.

Amakhala ndi chitsulo chambiri, calcium, magnesium, potaziyamu, ndi mavitamini A, C, E, ndi K. Kuphatikiza apo, ali ndi folic acid, fiber, ndi antioxidants 68).

Kutopa ndi chimodzi mwazizindikiro zodziwika bwino zakusowa kwachitsulo ().

Masamba obiriwira omwe ali ndi masamba ndi magwero abwino achitsulo chobwezeretsanso malo ogulitsira thupi lanu, komanso vitamini C wopititsa patsogolo kuyamwa kwa chitsulo mthupi lanu (70).

Kuphatikiza apo, masamba obiriwira obiriwira amatha kupititsa patsogolo mapangidwe a nitric oxide, yomwe imathandizira mitsempha yanu yamagazi kukulira kuti magazi aziyenda bwino mthupi lanu lonse (,).

27. Beets

Beets adayamba kutchuka posachedwa chifukwa chotha kusintha mphamvu ndi mphamvu.

Kafukufuku wasonyeza kuti kachilomboka kamatha kusintha magazi chifukwa cha antioxidant (73,).

Ma nitrate, omwe ndi mankhwala omwe amapezeka kwambiri mu beetroot ndi madzi a beetroot, amathandizira kuwonjezera nitric oxide kupanga ndikusintha magazi, kulola kuchuluka kwa mpweya woperekera kumatenda. Izi zitha kukulitsa mphamvu zamagetsi, makamaka pamasewera othamanga ().

Kuphatikiza apo, beets amadzaza ndi ma carbs, fiber, ndi shuga kuti akhale ndi mphamvu yolimbitsa mphamvu.

Mfundo yofunika

Zakudya zambiri zosiyanasiyana zimathandizira kuwonjezera mphamvu zanu.

Kaya ali ndi ma carbs a mphamvu zopezeka mosavuta, kapena fiber ndi mapuloteni kuti atulutse pang'onopang'ono mphamvu, zakudyazi zimatha kukulitsa mphamvu ndi kulimba mtima kwanu.

Kuphatikiza apo, zakudya zambiri mumakhala zakudya zina zambiri, kuphatikiza mavitamini, michere, ndi ma antioxidants.

Zonsezi zimakhudzidwa ndikupanga mphamvu mkati mwa maselo anu, ndipo zonse zimapindulitsanso zina zambiri zathanzi.

Ngati mukufuna mphamvu zambiri, kuphatikiza zakudya izi mu zakudya zanu ndi malo abwino kuyamba.