Ukutya kwamandla kuluncedo kakhulu ngaphambi nasemva kokudlala imidlalo. Baye baphucule imeko yakho kwaye baqinisekise amandla aneleyo kwimisebenzi yakho yemihla ngemihla, ke ngoko, kuye wonke umntu unomdla wokwazi ukuba oku kutya kukuthini.
Oku kutya kulandelayo ayisiyomthombo wamandla kuphela kunye nonyamezelo, kodwa uninzi kulula kakhulu ukuba uphathe. Ngele ndlela, ungazifaka kubhaka wakho wokuzivocavoca okanye uwagcine eseofisini ukuba ubize xa uziva udiniwe.
Uwafumana njani amandla ngokutya?
Ukuba ufuna ukuziva womelele imini yonke, kubalulekile ukuba uqale usuku ukonwabela isidlo sakusasa esinesondlo kakhulu. Qiniseka ukuba isidlo sakho sokuqala sosuku sibonelela ngefayibha eninzi, kunye nee-carbohydrate ezintsonkothileyo, amafutha asempilweni kunye neeproteni.
Enye imfihlo yabantu abanamandla kukuba yenza ukutya oku-5-6 okuncinci endaweni yesithathu esikhulu. Lo mkhwa unceda amanqanaba amandla ukuba ahlale ezinzile.
Iicarbohydrate
Umzimba kunye nengqondo zifuna iicarbohydrate ukuze zisebenze ngokupheleleyo. Ukutya okuphezulu kwe-carbohydrate yeyona nto uyithandayo emzimbeni. Isitshixo kukubheja kwiimbewu ezipheleleyo endaweni yeelekese.
Iinkozo zizonke ziziseko zamandla ezizinzileyo nezihlala ixesha elide Kuba zifunxwe kancinci, ngelixa iilekese zitsala amanqanaba eswekile yegazi, zikushiye udiniwe kwaye uphithizela emva koko.
Iprotein
Iiproteni zibalulekile kumandla. Cinga inkukhu engenalusu kunye neturkey. Ukuba ungumlimi wemifuno, unokufikelela kwiprotheni kwimifuno emininzi, kubandakanya imidumba. Amaminerali (i-magnesium, i-selenium ...), iivithamini (i-folate, i-vitamin B12 ...) kunye ne-fiber ayinakusilela ekutyeni kwakho.
Yandisa ubukho be-folic acid ekudleni kwakho
Jonga eli nqaku: Ukutya okune folic acid. Apho uyakufumana yonke into malunga nesi sondlo sibalulekileyo, kubandakanya okona kutya kulungileyo ukukufumana.
Amafutha
Ngokwenxalenye yawo, amafutha abonelela ngesixa esifanelekileyo samandla emzimbeni, njengoko kunjalo ngeentlanzi ezinamafutha kunye namandongomane. Kwelinye icala, akucebisi ukuba ubaphathe gadalala.
Ukutya okunamandla kunye nokunempilo
Zininzi ukutya okunempilo okuya kukunika amandla xa ukufuna. Makhe sibone ukuba zintoni:
Banana
Iibhanana yeyona nto ikukutya okusetyenziswa kakhulu xa ufuna amandla ngokukhawuleza. Kwaye ayimangalisi loo nto, kuba igalelo leecarbohydrate, potassium kunye nevithamini B6 yebhanana zenza esi siqhamo kuyo ukhetho oluhle lokuhlaziya iibhetri zakho nangaliphi na ixesha, naphi na.
Ilayisi
Njengokuba usazi, irayisi ngumthombo olungileyo wamandla. Iimbaleki zihlala zikhetha irayisi emhlophe kuba oko kuthetha amandla akhawulezileyo kwimisipha yabo ngaphambi okanye emva kokuzilolonga. Nangona kunjalo, kwinqanaba lesondlo, ii-carbohydrate ezintsonkothileyo zohlobo oluhlanganisiweyo zithathwa njengezibhetele. Xa kuthelekiswa nerayisi emhlophe, irayisi emdaka iqinisekisa idosi ephezulu yeprotheyini, ifayibha kunye nemanganizi (izimbiwa ezidlala indima ebalulekileyo ekudaleni amandla). Ikomityi enye yerayisi emdaka iqulethe phantse zonke ii manganese ozifunayo ngosuku.
ICafé
Xa kuziwa ekufumaneni amandla kwiziselo, ikofu ime ngaphezu kwazo zonke ezinye iindlela. Esi siselo sivuselela umzimba wakho kunye nengqondo yakho ngenxa yobutyebi bayo kwi-caffeine. Kufuneka kuqatshelwe ukuba ikofu sisisombululo sethutyana (isiphumo sayo sihlala ixesha elincinci xa kuthelekiswa nokunye ukutya kwamandla). Kwakhona, nangona ulukhetho olukhulu lokuhamba, kuyacetyiswa ukuba ungaseli ngaphezulu kweekomityi ezine ngosuku. Xa ikofu isetyenziswa gwenxa, umngcipheko wokungalali kunye nezinye iziphumo ebezingalindelekanga ziyanda.
Ishokoleta emnyama
Kwaye enye into evuselelayo yokujonga: itshokholethi emnyama. Ukutya okuncinci kolu hlobo lwetshokholethi kuhlala kuluncedo ukuqhubeka nokusebenza ixesha apho iivenkile zakho zamandla zisongela ukupheliswa.
Egg
Ubutyebi bakho kwi iiproteni kunye nezinye izinto ezinxulumene ngokusondeleyo namandla ziguqula iqanda libe enye yezibaso ezifanelekileyo kumzimba wakho.
Iintlanzi ezinamafutha
Enkosi kwiiproteni zayo, ii-acid ezinamafutha kunye neevithamini ze-B, iintlanzi ezinamafutha zinokukunceda ugcine ukudinwa. Ukuhanjiswa kwetyhuna, isalmon okanye ezinye iintlanzi ezinamanqatha ngeveki kuhlala kucetyiswa njengenxalenye yesondlo esifanelekileyo.
IQuinoa
Ukuba ujonge ukutya okubonelela ngamandla ahlala ixesha elide, iquinoa lukhetho olukhulu. Iyanconywa ngenxa yezibonelelo zayo zempilo, iquinoa ikunika ii-carbohydrate, ifayibha kunye neeprotheyini, kunye neevithamini kunye neeminerali.
Oats
Omnye umthombo wamandla wexesha elide ofanele ukuqwalaselwa yi-oatmeal. Kucetyiswa kakhulu ukwenza isidlo sakusasa esipheleleyo ukukunceda uqhubeke uhamba iiyure.
Iileyile
Iimbotyi zinokukunika amandla amaninzi ukujongana nemisebenzi yakho yemihla ngemihla. Sisityebi kwiicarbohydrate kunye nefayibha, iilentile ngumzekelo omhle.
Amandongomane nembewu
Amandongomane nembewu kunjalo ilungele ukufumana amandla ngokukhawuleza kwaye naphina. Fumana i-chia, iflakisi, okanye imbewu yethanga. Ukuba ukhetha amantongomane, jonga ukutya kwamandla njengama-almond, i-walnuts, okanye i-cashews.