Mphamvu zathu zimagwirizana mwachindunji ndi zakudya zomwe timadya. Zakudya zomwe timasankha kuti zikhutitse thupi lathu zimatha kuwonjezera mphamvu zathu kapena kuzichepetsa. Pansipa pali mndandanda wa zakudya zopatsa mphamvu zomwe zingakuthandizeni kulimbikitsa nyonga yanu ndikuwongolera thanzi lanu tsiku lonse. Maapulo
Aliyense amadziwa kuti "apulo imodzi patsiku ndipo simudzasowa dokotala", ndipo ndi zoona! Maapulo ali ndi mavitamini ndi mchere wambiri, amakhalanso ndi flavonoids ndi polyphenols, omwe ali ndi antioxidants amphamvu. Yesetsani kudya m'mawa uliwonse ndikuwonjezera ku smoothies.
nthochi
Nthochi ndi imodzi mwazinthu zabwino kwambiri za potaziyamu, zomwe zimathandiza kuti magazi aziyenda bwino komanso kugwira ntchito kwa mtima. Nthochi zimakutidwa ndi peel, kotero mutha kuziponya m'chikwama chanu kapena kuzinyamula m'manja mwanu. Chotupitsa ichi ndikutsimikiza kukulitsa mphamvu zanu panthawi yopuma masana.
tsabola wofiyira
Tsabola wotsekemera amadzazidwa ndi antioxidant mavitamini A ndi C, omwe ndi ofunika pa kukongola kwa khungu lanu. Tsabola zofiira makamaka zili ndi lycopene, yomwe yasonyezedwa kuti imateteza khansa. Ngati mukufuna crunch yamtima, tsabola wofiira ndi wangwiro. Yesani kuviika mu msuzi panthawi yachakudya chamasana.
Hummus
Hummus imapanga chakudya chopatsa thanzi, chopatsa mphamvu chomwe chimakhutiritsa zilakolako zanu zokoma komanso zokoma. Ndizowonjezera mphamvu mukaphatikiza ndi zinthu zina pamndandandawu monga tsabola wofiira, kaloti, ndi nkhaka. Yesani kupanga hummus ndi nandolo zatsopano (napiye) ndi zukini m'malo mwa nkhuku zachikhalidwe ndi tahini (phala la sesame). Mupezabe ma amino acid ndi calcium kuchokera ku tahini yatsopano, koma mu mawonekedwe opepuka, osakhuthala.
Chokoleti chakuda chachilengedwe
Ngati muli ndi dzino lokoma, chokoleti chakuda chakuda chidzakhutiritsadi zilakolakozo, ndipo ndi bwino kusiyana ndi zokhwasula-khwasula zomwe zimakhala ndi wowuma woyengedwa zomwe zimawononga mavitamini ofunikira mphamvu. Ndibwino kuti musadye mkaka, koma chokoleti chakuda chakuda, chifukwa chimakhala ndi ma antioxidants amphamvu kwambiri. Koma ili ndi shuga, choncho iyenera kungokhala ma 1-2 ounces (pafupifupi 57 magalamu) patsiku.
mbewu dzungu
Mbewuzi ndi nkhokwe chabe ya mchere monga magnesium, iron ndi calcium, vitamini K ndi mapuloteni. Dziwani kuti, mbewu za dzungu zidzakhutiritsa zilakolako zanu mukafuna kupititsa patsogolo ntchito yanu. Zimakhala zopepuka kuposa mtedza, yesetsani kudya kota ya kapu ya njerezi masana patangotha maola ochepa mutatha nkhomaliro, makamaka ngati mumagwira ntchito mukaweruka kuntchito kapena ngati nthawi yoti mudye chakudya chamasana ndi yaitali kwambiri.
Kaloti
Kaloti ali ndi fiber yambiri, choncho ndi njira yabwino yochepetsera zilakolako popanda kuiwala kudya moyenera. Lili ndi vitamini A wambiri mu mawonekedwe a beta-carotene, omwe ndi abwino kwa masomphenya. Kuonjezera apo, kaloti ndi ndiwo zamasamba zomwe zimagwirizana bwino ndi zakudya zina zambiri, ndipo zimakhala zabwino pazakudya za tsiku lonse.
Selari
Selari ndi revitalizing gwero la CHIKWANGWANI, mavitamini B ndi C. Iwo ali diuretic zotsatira chifukwa mlingo wa potaziyamu ndi sodium electrolytes ali mmenemo, amene amathandiza kuchotsa owonjezera madzimadzi m`thupi. Selari imakhalanso ndi anti-inflammatory properties. Kuphatikiza apo, zimakhala bwino ndi hummus pazakudya zochulukirapo, kapena yesani kuwonjezera ku smoothie wobiriwira (onani pansipa).
Msuzi wa puree wamasamba
Kupanga msuzi wa puree wa masamba ndi njira yabwino yopezera masamba oyenera nyengo yozizira. Palibe chabwino kuposa mbale yotentha ya supu, choncho yesani kulimbikitsa mphamvu zanu ndi zakudya zamasamba zoyera. Chifukwa msuzi ndi wosakaniza, ndipo thupi lanu limatha kuyamwa mosavuta zakudya zomwe zapezeka popanda kugwiritsa ntchito mphamvu zowonongeka.
Madzi a mandimu
Zingawoneke zophweka, koma kumwa madzi ndi mandimu (ozizira kapena otentha) ndi njira yodziwika bwino yoperekera mphamvu. Kutaya madzi m'thupi ndi chifukwa chachikulu cha kutopa, kotero kumwa pang'ono sips. Ndimu amapereka ndalama zowonjezera mavitamini ndi michere. Chifukwa chake yambani tsiku lanu ndi chidaliro ndi kapu yamadzi otentha a mandimu.
oatmeal
Oats ndi amodzi mwama carbohydrate athanzi omwe mungapeze. Yesani kudya oatmeal m'mawa, ndipo pakatha mphindi 25 mutha kukhala ndi zipatso kapena, ngati mudakali ndi njala, chobiriwira chobiriwira. Fukani ndi sinamoni kuti mupindule kwambiri ndi kukoma.
Chovala chobiriwira chowala
Yesani kusakaniza gawo la malowa mukakhala kuti mulibe mphamvu. Lili ndi masamba ambiri mu chakumwa chimodzi chokhala ndi chipatso chaching'ono chokoma, kotero kukoma kumakhala kokoma. Kudzazidwa ndi mavitamini, ma enzyme, mchere, ma amino acid komanso fiber yambiri, idzakhala mwambo wanu watsiku ndi tsiku pazakudya zam'mawa ndi masana.
Chivwende
Watermelon ndi chotupitsa chachikulu, makamaka m'chilimwe. Lili ndi lycopene, yomwe, monga tanenera kale, yakhala ikugwirizana ndi kupewa khansa. Kuti mupindule kwambiri, idyani chivwende pamimba yopanda kanthu. Mofanana ndi zipatso zina zosakhuthala/zopanda mafuta ochepa, zimagayidwa mofulumira ndipo ziyenera kudutsa m’mimba bwinobwino kuti zisafufutike msanga chakudya chotsalacho chikagayidwa pang’onopang’ono.
Madzi a kokonati
Kumwa madzi a kokonati ndi imodzi mwa njira zabwino kwambiri zochepetsera khungu lanu mwachibadwa. Amadzazidwa ndi ma electrolyte ndipo ali ndi katundu wochotsa poizoni. Ma coconut achichepere amagwira ntchito bwino, koma izi sizothandiza nthawi zonse (!). Masiku ano, mutha kupeza madzi a kokonati m'makatoni m'masitolo ambiri azaumoyo.
Saladi wobiriwira
Palibe ngati saladi wobiriwira kuti apereke mphamvu zowonjezera mphamvu. Masamba obiriwira amakhala odzaza ndi mavitamini ndi mchere omwe amagaya mwachangu, kotero mumamva kuti muli ndi mphamvu. Kugwiritsa ntchito msuzi wa mandimu wopepuka ndi njira yabwino yopezera zakudya mukakhala kuti mulibe mphamvu.
chinanazi
Chinanazi ndi chosavuta kugayidwa ndipo chimakhala ndi enzyme ya bromelain, yomwe imathandiza kugaya komanso imakhala ndi zoyeretsa. Apanso, kumbukirani kudya chinanazi pamimba yopanda kanthu ndipo musachiphatikize ndi zakudya zina.
blueberries
Blueberries ndi chakudya chokoma, chopatsa mphamvu. Zipatsozi zimadziwikanso chifukwa cholimbikitsa ubongo komanso kulimbikitsa mphamvu, choncho ndi bwino kuzidya musanayesedwe kapena mukangofunika kuganizira. Zipatsozi nthawi zonse zimakhala zochuluka!
Peyala
Podzazidwa ndi fiber, mafuta athanzi, ndi fiber, mapeyala amatha kukhala chakudya cha tsiku lanu. Zimapangitsa khungu lanu kukhala losalala komanso lachinyamata. Avocados amadziwikanso kuti amathandizira kuchepetsa cholesterol. Ngati simukufuna kudya monga choncho, yesani kuwonjezera mapeyala ku saladi.
Granola yaiwisi (muesli, kuchokera ku zosakaniza zomwe mumakonda)
Granola ndi chotupitsa chabwino ngati mukumva njala pakati pa tsiku. Onetsetsani kuti mwasankha granola yomwe sinasinthidwe mopitirira (m'malo mwake yosakonzedwa ngati mutayipeza), makamaka yopanda gilateni ndi matani a shuga. Ndipo ndi bwino kuyesa kudzipanga nokha kuchokera ku buckwheat.
Tiyi ya zitsamba
Mutha kumwa tiyi wa zitsamba ngati simukufuna kudya usiku, m'mawa kapena masana. Onetsetsani kuti ilibe caffeine. Red rooibos ndi yabwino kwambiri chifukwa imakhala ndi ma antioxidants ambiri ndipo imakoma bwino.
nkhuyu zouma
Nkhuyu zouma zimatsuka magazi modabwitsa, zimathandiza kuchotsa ntchofu ndi poizoni m'thupi lathu. Onetsetsani kuti wopanga amene mwasankha sakuwonjezera shuga kapena zowonjezera zina. Nkhuyu zili ndi shuga wambiri, kotero muyenera kuchepetsa kukula kwanu kwa ochepa. Ngati muli ndi candidiasis kapena mavuto a shuga, muyenera kupewa zipatso zouma ndikudya zipatso zambiri zatsopano.
Froberries
Mankhwala abwino kwambiri okhala ndi ulusi, kuchuluka kwa vitamini C, komanso biotin (yabwino pakhungu, tsitsi, misomali) ndi kupatsidwa folic acid. Strawberries ali ndi ma antioxidants ambiri. Njira yabwino yachilimwe!
Kinoya
Quinoa ndiwowonjezera pazakudya zanu chifukwa ndi mapuloteni athunthu okhala ndi ma amino acid ofunikira. Ichi ndi chimodzi mwa mbewu zopatsa thanzi komanso zopatsa thanzi zomwe mungasankhe.
nkhaka
Nkhaka zimadziwika bwino ngati masamba olemera mu mchere wa silicon. Ndi chakudya chokoma, chonyowa komanso chopatsa thanzi chomwe chimakhala chabwino pachokha kapena choviikidwa mu hummus. Yesani kupanga saladi ya nkhaka ndi viniga wa apulo cider.
Sauerkraut
Sauerkraut ndi chakudya chokhala ndi ma probiotics. Ma probiotics amathandizira kupanga vitamini B, yomwe, ndithudi, idzadzaza ndi mphamvu tsiku lonse.
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