Ukutya okubetha ukudinwa

Umxholo

• 1. Ukutya okungasetyenziswanga
• 2. Iziqhamo nemifuno emitsha
• 3. Iziselo ezingezo caffeine
• 4. Iiproteni ezonda
• 5. Iinkozo ezipheleleyo kunye nee carbs ezintsonkothileyo
• 6. Amandongomane nembewu
• 7. Amanzi
• 8. Iivithamini kunye nezongezo
• 9. Iibhanana
• 10. Oats
• 11. Imbewu yeChia
• Yise kude

Umzimba wakho ubaleka lento uyondlayo. Eyona ndlela yokufumana amandla amakhulu kukutya kwakho kukuqinisekisa ukuba uzinika okona kutya kufanelekileyo.

Ngaphandle kwento oyityayo, xa usitya nayo inokuchaphazela amandla akho. Ngaba wakha waqaphela ukuba uziva udangele emva kwesidlo sasemini okanye isidlo sangokuhlwa esikhulu? Kungenxa yokuba umzimba wakho usebenzisa amandla awo ukwetyisa eso sidlo sikhulu endaweni yokunika amandla umzimba wakho uphela.

Eyona ndlela ilula yokuphepha i-coma yasemva kokutya kukutya ukutya okwahlulahlulweyo imini yonke. Oku kuya kugcina umzimba wakho uvutha rhoqo kwaye kunokukunceda ukunciphisa umzimba.

1. Ukutya okungasetyenziswanga

Ngelixa i-cheeseburger kunye ne-fries zisenokuthuthuzela ngelixa usitya, ixabiso lesondlo liphantsi. Ukutya okucutshungulwayo, njengokutya okuphekiweyo okanye okusemathinini, iilekese, ukutya okubhokisiweyo kunye nenyama esele iphekiwe zihlala zizele zizigcinisi, izongezo, isodiyamu, amafutha kunye nezinto zokufakelwa ezinokukucothisa.

2. Iziqhamo nemifuno emitsha

Ukutya kwakho kuhlaziye ngakumbi, kokukhona kuya kuba nezakha mzimba. Ngokungafaniyo nokutya okucutshungulwayo okunokuthi kuhluthwe izakhamzimba kubomi obude beshelfu, ukutya okutsha kuqulethe izondlo eziphezulu. Ukutya iziqhamo kunye nemifuno ngexesha lonyaka kuthetha ukuba zivuthwe ngokwendalo.

3. Iziselo ezingezo caffeine

I-Caffeine ilungile ngokumodareyitha, kwaye ibonakalisiwe ukuba inezibonelelo zezempilo. Nangona ibonelela ngokunyuswa kwexesha elifutshane, ayiniki umzimba amandla. Iisiphu zokuqala zinokukunika amandla, kodwa ukuba awuboneleli umzimba wakho ngesondlo esifanelekileyo kunye nokutya okunesondlo kunye nokutya okutyayo, ekugqibeleni uya kuziva uphantsi.

Ukuba kufuneka ulungisiwe, khetha ikofu emnyama okanye iti engenaswekile. Isodas kunye neziselo zamandla zinokugcwala sishukela esulungekisiweyo kunye nezithako ezingezizo ezinokubangela ukuba uphazamiseke, kwaye zikhokelele kweminye imicimbi yezempilo ukuba utyhafile.

4. Iiproteni ezonda

Iinyama ezibomvu ezenziwe ngamanqatha zongeza amafutha amaninzi kwisidlo sakho. Ukutya inyama, njengenkuku, iturkey, kunye nentlanzi, zisabonelela ngeprotein esemgangathweni, kodwa zinamafutha amaninzi.Intlanzi ephezulu kwi-omega-3 fatty acids, njenge salmon kunye ne tuna, inokongeza amafutha, asempilweni.

5. Iinkozo ezipheleleyo kunye nee carbs ezintsonkothileyo

Njengokutya okucutshungulwayo, ii-carbohydrate ezihlaziyiweyo ezinjengeeswekile kunye nomgubo omhlophe zongeza isondlo Ukukhetha ukutya okuziinkozo okupheleleyo kunye nee-carbohydrate ezintsonkothileyo kuqinisekisa ukuba umzimba wakho ufumana izibonelelo ezizeleyo zomzimba wengqolowa owongeza ifayibha kukutya kwakho.

6. Amandongomane nembewu

Amandongomane kunye nembewu zezinye zokutya okusemgangathweni ukubetha ukudinwa kunye nokulwa indlala. Ukufumana iintlobo zamandongomane kunye nembewu kwindlela otya ngayo kunokubonelela ngezakha mzimba kunye namandla. Zama ii-almonds, i-nati zaseBrazil, ii-cashews, ii-hazelnuts, ii-pecans, ii-walnuts, iimbewu zikajongilanga kunye nembewu yethanga. Ukutya ukutya okuluhlaza, okungagunyaziswanga kuyacetyiswa. Kwaye zizidlo ezigqibeleleyo zasemini.

7. Amanzi

Amanzi okusela ayimfuneko ekusebenzeni ngokukuko komzimba. Nangona amanzi enganikezeli amandla ngohlobo lweekhalori, iyanceda ukuququzelela iinkqubo ezinamandla emzimbeni, eziziqinisa ngokwazo. Sipha emanzini imini yonke, kwaye uzame ukutshintsha iisoda, ikofu, kunye nezinye iziselo ngeglasi yamanzi. Olu tshintsho lulula lunokwenza umahluko omkhulu, kwaye uya kuziva ungcono ngaphambi kokuba wazi.

8. Iivithamini kunye nezongezo

Ukuba awufumani yonke into oyifunayo ekudleni kwakho, unokufuna ukuqaphela ukuthatha ivithamini yemihla ngemihla. Ukubonisana nengcali yesondlo okanye ugqirha we-homeopathic unokukwenza ukuba uqale kwirejimeni yokuncedisa okunesondlo. Qinisekisa ukuba uthethe nogqirha wakho malunga naziphi na kunye nazo zonke izongezo zesondlo ocinga ngazo.

9. Iibhanana

uthelekisa iibhanana neziphuzo zemidlalo ye-carbohydrate kubahambi bebhayisikile abafuna amandla azinzileyo kukhwele lwabo olude. Bafumanise ukuba ibhanana ibonelela ngamafutha abakhweli nje ngesiselo. Iibhanana, akunjalo? Kuyavela ukuba iibhanana zipakishwe nge potassium, ifayibha, iivithamini, kunye nenani elifanelekileyo leecarbohydrate ezikunika amandla amakhulu endalo. Ngaphezulu, iibhanana zihlala zingaphantsi kwedola kwisiqhamo ngasinye, kwaye elo lixabiso ongenakulibetha ngamandla angaphezulu.

10. Oats

Azikho nje isidlo sakusasa. Isitya esikhulu se-oats sipakisha isikhonkwane sokugcwalisa ifayibha kunye neproteyini encinci. Kwaye kulungile ukuba abantu abanamava eswekile yegazi kunye nokwehla kokunye ukutya okuziinkozo kwasekuseni. Ukukhetha iinguqulelo ezicacileyo zeepakethi ezikhawulezileyo ze-oatmeal, i-oats-cut-oats, okanye ii-oats ezindala zilungile njengoko zingagcwaliswanga iswekile eyongezelelweyo. Emva koko unokulawula into oyifaka kuyo njengobisi, ubusi obuncinci, kunye namajikijolo adityanisiweyo. Emva koko unokuba sendleleni ngamandla akho okukufumana usuku lonke.

11. Imbewu yeChia

Ngelixa ungekhe uqeqeshele umcimbi wokunyamezela, imbewu ye-chia inokuba ngumthombo obalaseleyo wamandla ombulelo omde kumxholo we-carb, amafutha asempilweni kunye nokuzalisa ifayibha. Iipuni ezimbini ze-chia zibonelela malunga ne-24 gram ye-carbs kunye ne-4,800 gram ye-omega-3s, enentliziyo esempilweni kwaye ichasene nokudumba. Ngokwenye encinci ebandakanya iimbaleki ezintandathu zokunyamezela, ukutya imbewu ye-chia kunika amandla amaninzi njengeziselo zemidlalo ye-carbohydrate. Ukulungiselela iinjongo zemihla ngemihla, ukufafaza ngeepunipoli ezimbalwa zembewu ye-chia nge-smoothie yakho yasekuseni okanye ukongeza i-scoop kwi-yoghurt yakho yasemva kwemini kunokubonelela ngokwaneleyo ngokwandisa amandla ukuze ugcine ukukhathala.

Yise kude

Ukukhumbula ukuba yintoni ekwipleyiti yakho kunokuba yindlela esempilweni nesebenzayo yokugcina amandla akho ephezulu. Ngokuzilolonga rhoqo kunye nesondlo esifanelekileyo, unokugcina amanqanaba asempilweni amandla ngexesha leziganeko zoxinzelelo.