Ukudla okunamandla

Ukudla kwamandla kusiza kakhulu ngaphambi nangemva kokudlala imidlalo. Ziphinde zithuthukise imizwa yakho futhi zikuqinisekise amandla anele enkambisweni yakho yansuku zonke, ngakho-ke kuyathakazelisa kuwo wonke umuntu ukwazi ukuthi yini lokhu kudla.

Lokhu kudla okulandelayo akuwona nje umthombo omkhulu wamandla nokukhuthazela, kepha okuningi futhi kulula ukuphatha. Ngale ndlela, ungazifaka esikhwameni sakho sokuzivocavoca noma uzigcine zikhona ehhovisi ukuze uzibize lapho uzizwa ukhathele.

Ungawathola kanjani amandla ngokudla

Uma ufuna ukuzizwa unamandla usuku lonke, kubalulekile ukuthi uqale usuku ujabulele isidlo sasekuseni esinomsoco omkhulu. Qiniseka ukuthi isidlo sakho sokuqala sosuku sihlinzeka nge-fiber eningi, kanye nama-carbohydrate ayinkimbinkimbi, amafutha anempilo, namaprotheni.

Enye imfihlo yabantu abanomdlandla yile yenza ukudla okuncane okungu-5-6 esikhundleni sesithathu esikhulu. Lo mkhuba usiza amazinga wamandla ukuthi ahlale ezinzile.

Ama-carbohydrate

Umzimba nengqondo kudinga ama-carbohydrate ukuze asebenze ngokugcwele. Ukudla okunothe kakhulu nge-carbohydrate kunguphethiloli owuthandayo emzimbeni. Ukhiye ukubheja okusanhlamvu okuphelele esikhundleni samaswidi.

Izinhlamvu eziphelele zingumthombo wamandla ozinzile futhi ohlala njalo Ngoba amuncwa kancane, kuyilapho amaswidi abangela amazinga kashukela egazini lakho ukuba akhuphuke, akushiye ukhathele futhi uqobekile ngemuva kwalokho.

amaprotheni

Amaprotheni abalulekile emandleni. Cabanga ngenkukhu engenalusu ne-turkey. Uma ungumuntu odla imifino kuphela, ungafinyelela amaprotheni ngemifino eminingi, kufaka phakathi imidumba. Amaminerali (i-magnesium, i-selenium ...), amavithamini (i-folate, i-vitamin B12 ...) kanye ne-fiber akunakutholakala ekudleni kwakho.

Amafutha

Ngokwengxenye yayo, amafutha anikeza namandla amaningi emzimbeni, njengoba kunjalo nangezinhlanzi ezinamanoni namantongomane. Ngokolunye uhlangothi, akukhuthazwa ukuba ubahlukumeze.

Ukudla okunamandla nokunempilo

Kunokudla okuningi okunempilo okuzokunika amandla lapho ukudinga. Ake sibone ukuthi ziyini:

Banana

Ubhanana mhlawumbe ngukudla okusetshenziswa kakhulu lapho udinga ukuthola amandla ngokushesha. Futhi akumangazi, ngoba umnikelo wama-carbohydrate, i-potassium ne-vithamini B6 kabhanana wenza lesi sithelo ku inketho enhle yokuvuselela amabhethri akho noma kunini, noma kuphi.

Ilayisi

Njengokwazi kwakho, irayisi liwumthombo omuhle kakhulu wamandla. Abasubathi bavame ukukhetha irayisi elimhlophe ngoba lisho amandla asheshayo emisipha yabo ngaphambi noma ngemuva kokuzivocavoca kanzima. Kodwa-ke, ezingeni lokudla okunempilo, ama-carbohydrate ayinkimbinkimbi wohlobo oluhlanganisiwe abhekwa njengcono. Uma kuqhathaniswa nelayisi elimhlophe, irayisi elinsundu likuqinisekisa ngomthamo ophakeme wamaprotheni, i-fiber, ne-manganese (okumbiwa phansi okudlala indima ebalulekile ekwakheni amandla). Inkomishi eyodwa yelayisi elinsundu iqukethe cishe wonke ama-manganese owadingayo ngosuku.

I-Café

Uma kukhulunywa ngokuthola amandla ngeziphuzo, ikhofi livela ngaphezu kwezinye izinketho. Lesi siphuzo sikhuthaza umzimba wakho nobuchopho bakho ngenxa yokunotha kwaso kwe-caffeine. Kumele kuqashelwe ukuthi ikhofi yisixazululo sesikhashana (umphumela wayo uhlala isikhathi esifushane uma uqhathaniswa nokunye ukudla kwamandla). Ngaphezu kwalokho, yize kuyindlela enhle yokuqhubeka, kunconywa ukuthi ungaphuzi izinkomishi ezingaphezu kwezine ngosuku. Lapho ikhofi isetshenziswa kabi, ingozi yokuqwasha neminye imiphumela emibi engafuneki iyanda.

I-chocolate emnyama

Futhi okunye okuvuselela ukucabanga: ushokoledi omnyama. Ukudla okuncane kwalolu hlobo lukashokholethi ngaso sonke isikhathi kuyasiza ukuqhubeka nokusebenza isikhathi lapho izitolo zakho zamandla zisongela ukuphela.

I-egg

Umcebo wakho ku amaprotheni nezinye izinto ezihlobene kakhulu namandla ziguqula iqanda libe enye yamafutha angcono kakhulu emzimbeni wakho.

Izinhlanzi ezinamafutha

Ngenxa yamaprotheni ayo, ama-fatty acid namavithamini B, izinhlanzi ezinamafutha zingakusiza ugcine ukukhathala kungabikho. Izinsizakalo ezimbalwa zamasonto onke ze-tuna, i-salmon noma ezinye izinhlanzi ezinamafutha zivame ukwelulekwa njengengxenye yokudla okunomsoco.

I-Quinoa

Uma ufuna ukudla okukunikeza amandla ahlala isikhathi eside, i-quinoa iyindlela enhle. Inconyelwe izinzuzo zayo zezempilo, i-quinoa ikunikeza ama-carbohydrate, i-fiber namaprotheni, kanye namavithamini namaminerali.

I-Avena

Omunye umthombo wamandla ohlala isikhathi eside okufanele uwucabangele yi-oatmeal. Kunconywe kakhulu ukwakha ibhulakufesi eliphelele ukukusiza uqhubeke uhamba amahora.

Imililo

Ama-legumes angakunika amandla amaningi ukubhekana nemisebenzi yakho yansuku zonke. Ucebile ngama-carbohydrate ne-fiber, udali luyisibonelo esihle.

Amantongomane nembewu

Amantongomane nembewu kukhona ilungele ukuthola amandla ngokushesha noma kuphi. Thola i-chia, ifilakisi noma imbewu yamathanga. Uma ukhetha amantongomane, cabanga ngokudla kwamandla njengama-alimondi, ama-walnuts, noma ama-cashews.