Zamkatimu
Ndani mwa ife amene sanakumanepo ndi kutopa komanso kutopa m'mawa? Nthawi zina ngakhale khofi wamphamvu kwambiri sangathe kuichotsa. Pankhaniyi, zinthu zopatsa mphamvu komanso chisangalalo zingakuthandizeni kuzindikira. Zomwe kwenikweni, werengani mu ndemanga yathu.
Mafuta osachedwa
Zina mwazabwino zopanda phindu za oatmeal ndi kuthekera kolimbitsa. Gwero lake lalikulu ndi chakudya chocheperako komanso ulusi. Amakhala otengeka pang'onopang'ono, amasungabe kukhazikika komanso kulimba kwamphamvu kwanthawi yayitali. Kuphatikiza apo, ma hercule ali ndi vitamini B wambiri1, popanda kutopa kumachitika mwachangu. Kuti thupi likhale labwino, limafunikira oatmeal ya 150 g yokha patsiku.
Mkaka Mphamvu
Ndi zakudya ziti zomwe zimapatsa thupi mphamvu m'mawa kwambiri? Zopangira mkaka wothira, ndipo koposa zonse yogurt yachilengedwe popanda fillers. Ubwino wake waukulu ndi bifidobacteria, womwe umalimbitsa chitetezo chamthupi ndikubweretsa chimbudzi kuti chigwire ntchito. Chogulitsa chapamwamba chimakhala ndi mapuloteni ambiri ndi lactose, zomwe zimatipatsa mphamvu. Chikho cha yogurt chokhala ndi zipatso zatsopano kapena uchi chidzakwanira.
Mphukira yachisangalalo
Akatswiri azakudya komanso odyetsa nyama onse atsimikizira kuti tirigu wophuka ndiopanga mphamvu. Ichi ndi chifukwa mavitamini E ndi B, komanso magnesium, calcium ndi chitsulo. Kuphatikiza apo, zinthu zomwe zimaphukira zimathandizira ubongo ndi dongosolo lamanjenje. Mutha kumva izi powonjezera mbewu zochepa m'masaladi omwe mumawakonda, chimanga kapena tchizi.
Mphamvu mu chipolopolo
Dzira mumitundu iliyonse yophikira ndi chinthu chabwino kwambiri chomwe chimapatsa mphamvu komanso chisangalalo. Lili ndi mapuloteni ambiri, ma organic acid, ndi mavitamini ndi michere yambiri. Chifukwa cha iwo, thupi limakhala losavuta kuthana ndi kupsinjika kwakuthupi ndi kwamaganizidwe, kupezanso mphamvu msanga. Mazira angapo owiritsa pa chakudya chanu cha tsiku ndi tsiku amakutsimikizirani izi.
Nyemba zowotcha
Zakudya zopangidwa ndi nyemba, nandolo, mphodza ndi nyemba zina zimakhala ndi mphamvu yayikulu. Amaperekedwa ndi zomanga thupi zamasamba zomwe zili mmenemo, zopatsa mphamvu zazitali komanso vitamini-mineral complex. Ndipo CHIKWANGWANI chimathandiza kuchuluka uku kuti kuzilowetsa mokwanira. Zimatsimikiziridwa kuti gawo la phala la mphodza kapena msuzi wa nsawawa ndiye njira yabwino kwambiri yothetsera kugona ndi mphwayi.
Kabichi Yosavomerezeka
Ndi zakudya ziti zomwe zimapatsa nyonga, kuphatikiza pamwambapa? Masamba mosiyanasiyana. Mwanjira iyi, palibe wofanana ndi kolifulawa. Kuphatikiza mavitamini B1, B2, C, PP, phosphorous ndi iron zimathandiza kuthana ndi kutopa, kukwiya komanso kuwongolera kusangalala. Konzani mbale za kolifulawa, msuzi wosenda ndi masaladi kuti nthawi zonse mukhale osangalala.
Sipinachi Wamphamvuyonse
Ngakhale kuti sipinachi ndi chomera chobiriwira chokha, ili ndi mphamvu zopatsa chidwi. Kuphatikiza kwa vitamini C ndi chitsulo sikudzasiya kutopa, ndipo nthawi yomweyo kumawonjezera magwiridwe antchito. N'zochititsa chidwi kuti sipinachi imasungabe malo amtengo wapatali nthawi iliyonse yotentha. Mwatsopano, imapangitsa mbale iliyonse kukhala yathanzi komanso yokoma.
Batire la Walnut
Mtedza amaonedwa kuti ndi chinthu chabwino kwambiri chomwe chimapereka chisangalalo. Ndi gwero lamphamvu lokhala ndi mapuloteni, omega-3 fatty acids, mavitamini ndi mchere. Chakudya ichi chimalimbikitsa ubongo ndikudzaza thupi lonse ndi mphamvu. Osangotengeka ndi mtedza, makamaka nthawi yogona. Chepetsani 20-30 g ya maamondi kapena mtedza m'mawa.
Mphamvu ya kotentha
Mwa zipatso, mphamvu yopambana mphamvu ndi nthochi. Chifukwa cha kuchuluka kwa chakudya chambiri komanso michere, imachotsa njala nthawi yomweyo, ndikulipira mosangalala. Sizodabwitsa kuti othamanga amakonda nthochi kwambiri. Amathetsa bwino kutopa ndikubwezeretsanso mphamvu ataphunzitsidwa. Ndizofunikanso kwa othandizira zamaganizidwe kudya nthochi 1-2 patsiku.
Berry riyakitala
Posachedwa, mabulosi ochulukirapo adzawoneka patebulo pathu. Ndipo ichi ndi chilimbikitso china. Zipatso zilizonse zimadzaza ndi ma antioxidants omwe amateteza maselo amthupi kuti asawonongeke komanso amathandizira ubongo. Zotsatira zake, timakhala osangalala komanso osangalala. Kuti muchite izi, muyenera kudya 200-300 g wa zipatso tsiku lililonse. Musaiwale zakumwa kwa zipatso ndi vitamini smoothies.
Kudzoza Chokoleti
Sweeteners adzasangalala kudziwa kuti chokoleti chowawa ndi chimodzi mwazinthu zothandiza zamphamvu. Zoonadi, chifukwa amazipanga kuchokera ku nyemba za koko, zomwe zimatha kulipira mokondwera tsiku lonse. Hormone yachimwemwe endorphin, yomwe imapangidwa m'njira yogwira ntchito kwambiri, imakulimbikitsaninso kugwira ntchito mwakhama. Komabe, musadye chokoleti - dzichepetseni mpaka 30-40 g patsiku.
Kugwedeza kwa Citrus
Malalanje ndi chipulumutso kwa iwo omwe nthawi zonse amakhala mtulo tofa nato. Ngakhale kutulutsa fungo lawo labwino, timawoneka kuti tikupatsa chisangalalo. Ndipo msuzi wothyola kumene wa zipatso za zipatsozi umachita zodabwitsa. Tithokoze chifukwa cha ascorbic acid, yomwe imatha kuyambitsa ngakhale anthu osasintha kwambiri. Galasi la madzi a lalanje kuphatikiza gawo la muesli limakupatsani mphamvu mpaka nkhomaliro.
Phatikizani mphamvu zachilengedwe izi pazakudya zabanja. Ndi iwo, zidzakhala zosavuta kuthana ndi zochitika za tsiku ndi tsiku. Ndipo ngati mwalemba maphikidwe kuti muthane ndi kutopa ndikusangalala, tiuzeni za iwo mu ndemanga.