Bella Adams
Simungathe kudzuka m'mawa? Kodi mumamva wosweka, kutopa, ndi kugona? Khofi si njira yokhayo yodalirika yodzutsira ndi kulimbikitsidwa. Pali njira yabwino kwambiri yochitira izi.
Chifukwa chake tikukupatsirani zakudya khumi zathanzi zomwe zingakupatseni mphamvu m'mawa!
oatmeal
Zinthu zazikulu zopindulitsa za oatmeal ndi chakudya ndi fiber. Oatmeal imatenga nthawi yayitali kuti igayidwe, zomwe zimakupatsirani mphamvu komanso kumva kukhuta kwa tsiku lonse.
Ma gramu 150 okha a oatmeal patsiku ndi okwanira kuti akhalebe bwino.
Yogurt
Zakudya za mkaka wothira ndi zabwino kulimbikitsa m'mawa. Chosankha chabwino, ndithudi, ndi yogurt yachilengedwe popanda zowonjezera. Ubwino waukulu wa yogurt ndi mabakiteriya a Bifidus, omwe amalimbitsa chitetezo cha mthupi komanso amathandizira chimbudzi. Kapu yokha ya yoghurt yokhala ndi zipatso zochepa ndi chakudya cham'mawa kwambiri.
mazira
Mazira, ophikidwa mwanjira iliyonse, ndi gwero la mphamvu ndi nyonga.
Mazira ali ndi nkhokwe zazikulu za mapuloteni, organic acid, mavitamini, ndi mchere. Chifukwa cha makhalidwe awa, dzira la dzira lidzakuthandizani kuthana ndi kupsinjika kwa thupi ndi maganizo ndikukuthandizani kuti muchiritse.
Nyemba
Zakudya zopangidwa kuchokera ku nyemba, nandolo, kapena nyemba zina zimadzaza ndi mphamvu kuti zikuthandizeni kuti mupite tsiku lonse. Mphamvu zake zimachokera ku mapuloteni, chakudya, mavitamini, ndi mchere zomwe zili mu nyemba. Ndipo CHIKWANGWANI chidzakuthandizani kuyamwa bwino michere yonseyi.
Kolifulawa
Masamba ndi abwino kusankha kukupatsani mphamvu m'mawa. Ndipo chisankho chabwino kwambiri ndi kolifulawa. Mavitamini B1, B2, CC, phosphorous, ndi chitsulo adzakuthandizani kuthana ndi kutopa ndi kukwiya, zomwe nthawi zambiri zimavutitsa anthu omwe amafunika kudzuka mofulumira.
sipinachi
Sipinachi si mbewu chabe. Lili ndi iron yambiri ndi vitamini C, zomwe zingakuthandizeni kuthana ndi kutopa ndikuwongolera magwiridwe antchito anu. Ndipo chofunika kwambiri, zakudya izi zidzasunga katundu wawo panthawi ya chithandizo chilichonse cha kutentha.
mtedza
Mtedza ndi chakudya chabwino chomwe chimakupatsani mphamvu.
Mtedza ndi gwero la mphamvu ndi nkhokwe za mapuloteni, mafuta acids, mavitamini ndi mchere. Mavitamini awa amalemeretsa ubongo ndi thupi lonse ndi mphamvu. Kusankha kwakukulu kungakhale 20-30 magalamu a mtedza m'mawa. Osatengeka ndi mankhwalawa musanagone.
nthochi
Zakudya zam'madzi ndi fiber ndizomwe zimapangitsa nthochi kukhala akatswiri pakati pa zipatso pazakudya. N'zosadabwitsa kuti othamanga amasankha izi kuti azidzaza matupi awo ndi mphamvu. Kudya nthochi 1-2 patsiku kudzakuthandizani.
Zipatso
Mwamtheradi zipatso zilizonse zimadzazidwa ndi antioxidants zomwe zimateteza ubongo ku chiwonongeko komanso zimakhudza kwambiri ntchito ya ubongo.
200-300 magalamu a zipatso patsiku amakupangitsani kukhala osangalala komanso amphamvu.
Chokoleti
Tili ndi nkhani zabwino kwa omwe ali ndi dzino lokoma, monga chokoleti ilinso pamndandanda wazakudya zathanzi, zopatsa mphamvu zomwe zimakulimbikitsani m'mawa. Kuphatikiza pa mfundo yodziwika bwino yakuti nyemba za koko zimakhala ndi zakudya zambiri, chokoleti ndi gwero la hormone yachimwemwe endorphin. Koma musagwiritse ntchito mankhwalawa molakwika, 30-40 magalamu patsiku adzakhala okwanira.
