Bella Adams
Awukwazi ukuvuka kusasa? Ngaba uziva waphukile, udiniwe, kwaye uyozela? Ikofu ayikuphela kwendlela ethembekileyo yokuvuka kwaye ufumane amandla. Kukho indlela esempilweni kakhulu yokwenza oko.
Ke sikunikeza ukhetho lokutya okunempilo okulishumi okuya kukunika amandla kusasa!
Oatmeal
Izinto eziphambili eziluncedo ze-oatmeal ziyi-carbohydrates kunye nefiber. I-oatmeal ithatha ixesha elide ukwetyisa, nto leyo ikunika ukomelela kwamandla kunye nemvakalelo yokuhlutha imini yonke.
Kuphela i-150 grams ye-oatmeal ngosuku yanele ukuhlala imile.
Yogurt
Iimveliso zobisi ezivundiweyo zilungele ukuvuselela ekuseni. Olona khetho lungcono, ngokuqinisekileyo, i-yogurt yendalo ngaphandle kwezongezo. Inzuzo ephambili ye-yogurt yibhaktheriya ye-Bifidus, eyomeleza amajoni omzimba kunye nokunceda ukugaya. Ikomityi nje yeyogathi enesandla samaqunube sisnack esikhulu sasekuseni.
amaqanda
Amaqanda, aphekwe nangayiphi na indlela, ngumthombo wamandla kunye namandla.
Amaqanda aqulethe iiprotheyini ezinkulu, i-organic acids, iivithamini kunye neeminerali. Ngombulelo kwezi mpawu, isitya seqanda siya kukunceda ukuba uhlangabezane ngcono noxinzelelo lomzimba kunye nengqondo kwaye kukunceda ukuba ululame.
Iimbotyi
Izitya ezenziwe ngeembotyi, iiertyisi, okanye ezinye iimbotyi zipakishwe ngamandla okukunceda ukuba uhambe imini yonke. Amandla aphuma kwiiproteni, iicarbohydrates, iivithamini, neeminerali ezikwiimbotyi. Kwaye ifayibha iya kukunceda ukuba ufunxe ngcono zonke ezi zixa zikhulu zezondlo.
Icauliflower
Imifuno lukhetho olukhulu lokukunika amandla kusasa. Kwaye ukhetho olungcono kakhulu luyi-cauliflower. Iivithamini B1, B2, CC, phosphorus, kunye nentsimbi ziya kukunceda ukoyise ukudinwa nokucaphuka, okuhlala kuthwaxa abo bafuna ukuvuka kwangethuba.
Ispinatshi
Isipinatshi ayisosityalo nje. Iqulethe isixa esikhulu se-iron kunye ne-vitamin C, eya kukunceda unqobe ukukhathala kunye nokuphucula ukusebenza kwakho. Kwaye okona kubaluleke kakhulu, ezi zondlo ziya kugcina iipropathi zazo ngexesha lonyango lobushushu.
ngomane
Amandongomane kukutya okukhulu okukunika amandla.
Amandongomane ngumthombo wamandla kunye noovimba beprotheyini, i-fatty acids, iivithamini kunye neeminerali. Le cocktail yeevithamini iya kutyebisa ingqondo kunye nomzimba wonke ngamandla. Ukhetho olukhulu luya kuba ngama-20-30 amagremu amantongomane ekuseni. Musa nje ukuqhutyelwa kule mveliso ngaphambi kokulala.
iibhanana
Iikhabhohayidrethi kunye nefiber yizo ezenza iibhanana zibe ziintshatsheli phakathi kweziqhamo ngokwesondlo. Akumangalisi ukuba iimbaleki zikhethe le mveliso ethile ukuzalisa imizimba yazo ngamandla. Ukutya iibhanana ezi-1-2 ngosuku kuya kukunceda kuphela.
Iibhere
Ngokuqinisekileyo nawaphi na amajikijolo azaliswe ngama-antioxidants akhusela ingqondo ekutshatyalalisweni kwaye abe nefuthe elikhulu ekusebenzeni kwengqondo.
I-200-300 grams yamajikijolo ngosuku iya kukwenza ujabule kwaye unamandla.
Tshokolethi
Sineendaba ezimnandi kwabo banezinyo eliswiti, njengoko itshokholethi ikwakuluhlu lokutya okunempilo, okunika amandla okukomeleza kusasa. Ukongeza kwinto eyaziwayo yokuba iimbotyi zecocoa zizele izondlo, itshokolethi ngumthombo wehomoni eyonwabileyo ye-endorphin. Kodwa ungayisebenzisi kakubi le mveliso, i-30-40 grams ngosuku iya kuba ngaphezu kokwaneleyo.
