Zogulitsa zamagetsi

Kodi mukumva kutopa kwambiri, kugona komanso kutaya mphamvu panthawi yachakudya chamasana kapena moipitsitsa - mutangodzuka? Mwachidziwikire mulibe mphamvu. Kuti mupeze, sikofunikira konse kumwa kapu ya nth ya khofi kapena kugwiritsa ntchito zakumwa zopatsa mphamvu. Ndikwanzeru kukonzanso kadyedwe kanu ndikuchotsamo zakudya zomwe zimaba nyonga ndi nyonga, ndikuwonjezera zomwe zimapatsa.

Mphamvu za moyo: kuti ndi kuti?

Mwamwambo, thupi la munthu limadzadzidwanso ndi mphamvu zochokera ku mapuloteni, mafuta ndi chakudya chopezeka m’zakudya. Momwemo, munthu ayenera kutsatira upangiri wa akatswiri azakudya pazakudya zawo za tsiku ndi tsiku. Ndiye iye adzakhala wokangalika ndi wansangala tsiku lonse. Koma chovuta n’chakuti anthu a ntchito zosiyanasiyana amafunikira mphamvu zosiyanasiyana, ndipo kudya mopambanitsa kumadzadza ndi kunenepa kwambiri. Chifukwa chake, nthawi zambiri, mutha kudzithandiza osadzivulaza pongobweretsa zinthu zamagetsi muzakudya zanu.

Chifukwa chiyani zimakhala zovuta kuchita popanda iwo? Kuthamanga koopsa kwa moyo wamakono, chikhumbo chochita bwino kulikonse, komanso kuchita masewera olimbitsa thupi, mwachitsanzo, poyendera masewera olimbitsa thupi, kumalimbikitsa kupanga mahomoni, kuphatikizapo omwe amagwirizana ndi chimbudzi. Zotsatira zake, omalizawa akugwira ntchito mokwanira, pomwe ubongo ndi dongosolo lamanjenje zikuchita bwino kwambiri. Chifukwa chakuti salandira zakudya zokwanira zomwe zimawonjezera ntchito yawo. Ndipo m’malo mwa kukhala wokhutira ndi chikhumbo chofuna kugonjetsa utali watsopano, amangopatsa munthu chikhumbo cha kugona mwamsanga.

Ndi zinthu ziti zimalemeretsa thupi ndi mphamvu

• Ma carbohydrate ovuta - amakhala ndi shuga, popanda zomwe ubongo ndi dongosolo lamanjenje silingagwire ntchito mokwanira. Mutha kudzaza kusowa kwa ma carbohydrate ovuta m'thupi mwa kudya chimanga, nyemba, mkate wathunthu ndi masamba.
• Mapuloteni - samapereka mphamvu zokha, komanso kumverera kwa nthawi yaitali kwa chidzalo, chifukwa chomwe munthu sangatengeke ndi zokhwasula-khwasula. Komanso, si onse omwe ali othandiza mofanana. Magwero a mapuloteni ndi nyama, nsomba, nyemba ndi mtedza.
• Magnesium. Malinga ndi katswiri wodziwa za kadyedwe ku United States, Samantha Heller, "mcherewu umakhudzidwa ndi machitidwe opitilira 300 a biochemical m'thupi, kuphatikiza njira yosinthira shuga kukhala mphamvu." Amapezeka makamaka mu mtedza monga amondi, hazelnuts, cashews, mbewu, ndi nsomba, makamaka halibut.
• Chitsulo. Kuchuluka kwa maselo ofiira a magazi omwe amanyamula mpweya wa okosijeni kumadalira. Kusowa kwawo, komwe mu mankhwala kumatchedwa kuti "anemia", kwenikweni, kungasonyeze kusowa kwa mpweya m'thupi ndipo, chifukwa chake, kutopa mofulumira. Mukhoza kudzaza chitsulo chanu mwa kuwonjezera nyama, masamba obiriwira, zipatso, mtedza, ndi mbewu pazakudya zanu.
• Selenium ndi antioxidant wamphamvu, mulingo wake womwe umakhudza osati mphamvu zokha, komanso momwe munthu alili. Amapezeka mu nsomba, mtedza, nyama ndi mbewu.
• Omega-3 fatty acids ndi ma antioxidants omwe amapezeka mu nsomba.
• Ma cellulose. Monga mapuloteni, amapereka kumverera kwa kukhuta komanso normalizes misinkhu shuga. Masamba, zipatso ndi mbewu zomwe zimachokera ku fiber.
• Vitamini C. Ndi antioxidant yomwe imalimbikitsanso kuyamwa kwachitsulo ndipo imapezeka mu zipatso za citrus, rosehip, black currants, etc.

Zopangira 13 zapamwamba kwambiri

Mtedza. M'malo mwake, aliyense angachite, koma akatswiri azakudya amalimbikitsa kugwiritsa ntchito walnuts ndi ma almond panthawi yatopa. Yoyamba ili ndi mapuloteni, chitsulo, zinki, potaziyamu, ndipo yachiwiri ilinso ndi vitamini E, komanso omega-3 ndi omega-6 fatty acids, omwe amathandiza ubongo kugwira ntchito.

Madzi. Munthu ndi 70% madzi, kutanthauza kuti kutaya madzimadzi kumakhudza moyo wake. Komanso, madzi amatenga nawo mbali pazochitika zambiri zomwe zimachitika m'thupi. Nthawi zambiri munthu amasokoneza kumverera kwa ludzu ndi njala, amakumana ndi kusokonekera, amadya sangweji yomwe akuyembekezeredwa kwa nthawi yayitali ndipo ... samamva zotsatira zomwe akufuna. Chifukwa chakuti panthawiyo thupi lake linkafuna kapu yamadzi ozizira.

Oatmeal ndi gwero la mavitamini a B, fiber, ndi ma carbohydrate ovuta. Imalimbitsa thupi ndikuwonjezera kukana kwake kupsinjika. Mutha kupititsa patsogolo kugwiritsa ntchito kwake powakometsera ndi yogurt. Izi zikufotokozedwa ndi mfundo yakuti mapuloteni ophatikizana ndi ma carbohydrate ovuta amapereka kumverera kwa nthawi yaitali kwa chidzalo.

Nthochi - zili ndi potaziyamu, zomwe zimadalira ntchito ya mitsempha ndi minofu. Chifukwa chakuti chotsatirachi sichingawunjikane m'thupi, akatswiri azakudya amalangiza kudya nthochi pafupipafupi. Moyenera, kawiri pa tsiku. Izi zithandizira kuwongolera magwiridwe antchito amanjenje, kukhala otcheru komanso odekha.

Hering'i. Ndi gwero la omega-3 fatty acids ndi mapuloteni, omwe samangopereka mphamvu, komanso amakhala ndi zotsatira zopindulitsa pakugwira ntchito kwa dongosolo la mtima. Mutha m'malo mwake ndi nsomba, cod, hake ndi mitundu ina ya nsomba zowonda kapena zamafuta ochepa.

Mphesa. Lili ndi mapuloteni, CHIKWANGWANI, chitsulo, vitamini B, zinki, magnesium ndi mkuwa, chifukwa chomwe chimawonjezera kusowa kwa mphamvu, komanso kumachepetsa kuthamanga kwa magazi ndi cholesterol.

Ng'ombe. Chifukwa cha kukhalapo kwa chitsulo, kumawonjezera kamvekedwe ka thupi, ndipo chifukwa cha kukhalapo kwa vitamini B, zinc ndi creatine - nkhokwe zake zamphamvu.

Zakudya zam'nyanja ndi gwero la mafuta acids, ayodini, zinc ndi tyrosine. Chotsatirachi chimalimbikitsa kupanga norepinephrine, timadzi tofanana ndi zochita za adrenaline. Kuphatikiza apo, ali ndi vitamini B12, yomwe imalimbikitsa ntchito ya cerebral cortex.

Tiyi wobiriwira. Lili ndi caffeine - chothandizira chosavuta komanso chotsika mtengo kwambiri, komanso L-Theanine - amino acid yomwe imakhudza bwino chidziwitso cha ubongo - kukumbukira, chidwi, kuzindikira, kulingalira ndi kulingalira.

Mbewu za dzungu. Ichi ndi gwero la magnesium, lomwe si mphamvu yokhayo yomwe imadalira, komanso mphamvu ndi chipiriro cha munthu. Zomwe zili mumndandanda watsiku ndi tsiku zimakulolani kulimbana ndi zizindikiro za kuvutika maganizo, kuwonjezeka kwa kutopa ndi kukwiya.

Uchi. Lili ndi chitsulo, potaziyamu, phosphorous, calcium, magnesium, zinki, mkuwa, mavitamini a B ndi zinthu zina zothandiza zomwe zimathandizira dongosolo lamanjenje ndikupereka mphamvu komanso mphamvu.

masamba obiriwira. Ali ndi mavitamini a gulu B, C, magnesium ndi chitsulo.

Mazira a nkhuku ndi gwero la vitamini B ndi mapuloteni.

Nanga mungatani kuti muchepetse kusowa kwa mphamvu?

Kusowa tulo, kupsinjika maganizo, kumwa mowa ndi kusuta kumasokoneza mphamvu ya thupi. Panthawi imodzimodziyo, kuchita masewera olimbitsa thupi nthawi zonse, kusamba kosiyana, ndi zakudya zoyenera, kuphatikizapo chakudya cham'mawa, zimakhala ndi zotsatira zosiyana.

Chachikulu ndichakuti mulibe malo okhala ndi mafuta ambiri komanso zakudya zama calorie ambiri, chifukwa zimafunikira kukonza kwanthawi yayitali, komwe ubongo ndi dongosolo lamanjenje zimavutikira. Kuphatikiza apo, zakudya zokhala ndi shuga wambiri, pomwe zimapereka mphamvu zophulika, koma osati kwanthawi yayitali. Izi zili choncho chifukwa shuga amathandizira kuti adrenaline ndi insulini ziwonjezeke, zomwe zimayima nthawi yomweyo pamene nkhokwe zake zatha ndikusiya tulo tambirimbiri. Zomwezo zimapitanso ku khofi ndi zakumwa zomwe zili ndi khofi, kuphatikizapo zakumwa zopatsa mphamvu.

Inde, kutopa kosatha ndi kutaya mphamvu ndi zotsatira za kupita patsogolo. Koma mungathe ndipo muyenera kumenyana nawo. Komanso, ndi zochepa kwambiri zomwe ziyenera kuchitidwa pa izi!

Osawopa kusintha! Khulupirirani zabwino! Ndipo khalani athanzi!