Zakudya Zomwe Zimatopetsa Kutopa

Zamkati

• 1. Zakudya zosasinthidwa
• 2. Zipatso zatsopano, zamasamba ndi ndiwo zamasamba
• 3. Zakumwa zopanda khofi
• 4. Mapuloteni otsamira
• 5. Mbewu zonse ndi ma carbs ovuta
• 6. Mtedza ndi mbewu
• 7. Madzi
• 8. Mavitamini ndi zowonjezera
• 9. nthochi
• 10. Oats
• 11. Mbeu za Chia
• Tengera kwina

Thupi lanu limathawa zomwe mumadyetsa. Njira yabwino yopezera mphamvu kuchokera pachakudya chanu ndikuwonetsetsa kuti mukudzipatsa chakudya chabwino kwambiri.

Kupatula zomwe mumadya, mukamadya zimakhudzanso mphamvu yanu. Kodi mudawonapo momwe mumamverera kuti ndinu aulesi mukadya nkhomaliro kapena chakudya chamadzulo chachikulu? Izi ndichifukwa choti thupi lanu limagwiritsa ntchito mphamvu zake kugaya chakudya chachikulu chomwecho m'malo mopatsa mphamvu thupi lanu lonse.

Njira yosavuta yopewera chikomokere pambuyo pa kudya ndikudya zakudya zingapo zazing'ono tsiku lonse. Izi zimapangitsa kuti thupi lanu likhale ndi mafuta pafupipafupi ndipo mwina kungakuthandizeni kuti muchepetse thupi.

1. Zakudya zosasinthidwa

Ngakhale cheeseburger ndi batala atha kukhala otonthoza mukamadya, ndizopatsa thanzi ndizochepa. Zakudya zosinthidwa, monga zakudya zopakidwa m'matumba kapena zamzitini, maswiti, zakudya m'mabokosi, ndi nyama zophika kale zimakhala zodzaza ndi zoteteza, zowonjezera, sodium, mafuta opangira, ndi zopangira zomwe zingakuchepetseni.

2. Zipatso zatsopano, zamasamba ndi ndiwo zamasamba

Chakudya chanu chimakhala chatsopano, m'thupi mwake mumakhala zakudya zambiri. Mosiyana ndi zakudya zosinthidwa zomwe zitha kuchotsedwa m'thupi nthawi yayitali, zakudya zatsopano zimakhala ndi michere yambiri. Kudya zipatso ndi ndiwo zamasamba zam'nyengo zikutanthauza kuti zimakhwima mwachilengedwe.

3. Zakumwa zopanda khofi

Caffeine ndiyabwino pang'ono, ndipo yawonetsedwa kuti ili ndi maubwino ena azaumoyo. Ngakhale zimapereka chilimbikitso kwakanthawi, sizimapatsa thupi mphamvu. Ma sips oyambilira angakupangitseni chidwi, koma ngati simukupatsa thupi lanu chakudya chabwino ndi chakudya chamagulu ndi zakudya zopatsa thanzi, pamapeto pake mudzawona kutha.

Ngati mukuyenera kukonzekera, sankhani khofi wakuda kapena tiyi wopanda mchere. Sodas ndi zakumwa zamagetsi zimatha kukhala ndi shuga woyengedwa bwino komanso zosakaniza zomwe zingakupangitseni kuwonongeka, ndikupangitsa mavuto ena azaumoyo ngati mukuwonjezera.

4. Mapuloteni otsamira

Zakudya zofiira zomwe zili ndi mafuta zimawonjezera mafuta okhutira pazakudya zanu. Nyama zotsamira, monga nkhuku, nkhukundembo, ndi nsomba, zimaperekabe mapuloteni abwino, koma mumakhala mafuta ochepa.Nsomba zokhala ndi omega-3 fatty acids, monga nsomba ndi nsomba, zitha kuwonjezera mafuta opindulitsa, amtima wathanzi.

5. Mbewu zonse ndi ma carbs ovuta

Monga zakudya zopangidwanso, chakudya choyera ngati shuga ndi ufa woyera sichimapatsa thanzi pang'ono. Kusankha zakudya zambewu zonse ndi chakudya chokwanira kumatsimikizira kuti thupi lanu limapindula ndi chimanga chomwe chimakulitsirani pazakudya zanu.

6. Mtedza ndi mbewu

Mtedza ndi mbewu ndi zakudya zabwino kwambiri zothetsera kutopa ndikulimbana ndi njala. Kupeza mtedza ndi njere zosiyanasiyana m'zakudya zanu kumatha kukupatsani thanzi komanso mphamvu. Yesani maamondi, mtedza waku Brazil, ma cashews, mtedza, ma pecans, walnuts, mbewu za mpendadzuwa, ndi nthanga za dzungu. Kudya mitundu yaiwisi, yopanda mchere ndikulimbikitsidwa. Ndipo ndiwo chakudya chamasana changwiro.

7. Madzi

Madzi akumwa ndi ofunikira kuti thupi lizigwira bwino ntchito. Ngakhale madzi samapereka mphamvu ngati ma calories, amathandizira kuyendetsa njira zolimbitsira thupi, zomwe zimadzipatsa mphamvu pakokha. Sipani pamadzi tsiku lonse, ndipo yesetsani kusinthanitsa soda, khofi, ndi zakumwa zina kapu yamadzi. Kusintha kosavuta kumeneku kungapangitse kusiyana kwakukulu, ndipo mudzakhala bwino musanadziwe.

8. Mavitamini ndi zowonjezera

Ngati simukupeza zonse zomwe mungafune kuchokera pachakudya chanu, mungafune kulingalira za kutenga vitamini tsiku lililonse. Kufunsira kwa katswiri wa zamankhwala kapena dokotala wa homeopathic kumatha kukupatsani mwayi wopeza zakudya zowonjezera. Onetsetsani kuti mwalankhula ndi dokotala za zakudya zilizonse zomwe mukuganiza.

9. nthochi

poyerekeza nthochi ndi zakumwa zam'madzi zam'madzi zomwe zimayendetsa njinga zamoto zomwe zimafunikira mphamvu pamaulendo awo ataliatali. Adapeza kuti nthochiyo idapereka mafuta okwanira okwera okwanira monganso chakumwa. Nthochi, sichoncho? Pakapezeka kuti nthochi ili ndi potaziyamu, fiber, mavitamini, ndi chakudya chambiri chomwe chimakupatsani mphamvu zowonjezera. Kuphatikiza apo, nthochi nthawi zambiri zimakhala zosakwana dola imodzi pachipatso chilichonse, ndipo ndiye mtengo womwe simungagonjetse mphamvu zowonjezera.

10. Oats

Sangokhala chakudya cham'mawa chokha. Mbale yayikulu ya oats imanyamula nkhonya yazodzaza ndi zomanga thupi pang'ono. Kuphatikiza apo, ndi zabwino kwa anthu omwe amakumana ndi zonunkhira zamagazi ndikutsika ndi chimanga china chosinthidwa cham'mawa. Kusankha mapaketi osavuta amphaka a oatmeal, oats odulidwa ndi chitsulo, kapena oats achikale ndibwino kwambiri chifukwa samadzazidwa ndi shuga wowonjezera. Mutha kukhala ndi mphamvu pazomwe mumayika monga mkaka, uchi pang'ono, ndi zipatso zosakaniza. Ndiye mutha kukhala kuti mukuyenda ndi mphamvu zambiri kuti muthane ndi tsikulo.

11. Mbeu za Chia

Ngakhale kuti mwina simukuphunzitsira zochitika zolimbitsa thupi, mbewu za chia zitha kukhala gwero labwino kwambiri lamphamvu chifukwa cha mafuta, mafuta athanzi, komanso fiber. Supuni ziwiri za chia zimapatsa magalamu 24 a carbs ndikutulutsa magalamu 4,800 a omega-3s, omwe ali ndi thanzi labwino komanso odana ndi zotupa. Malinga ndi yaying'ono yomwe imakhudza othamanga asanu ndi mmodzi opirira, kudya mbewu za chia kumangopatsa mphamvu zochuluka monganso zakumwa zam'madzi zam'madzi. Pazinthu zatsiku ndi tsiku, kukonkha masupuni ochepa a mbewu za chia ndi m'mawa wanu wosalala kapena kuwonjezera zonunkhira ku yogurt yanu yamasana kungakupatseni mphamvu zokwanira kuti muchepetse kutopa.

Tengera kwina

Kukumbukira zomwe zili m'mbale yanu kungakhale njira yathanzi komanso yothandiza yopezera mphamvu. Mukamachita masewera olimbitsa thupi komanso kudya zakudya zabwino, mutha kukhala ndi mphamvu zambiri panthawi yamavuto.