Abantu abaninzi kwinqanaba elithile baziva bediniwe okanye ukubabulala emini. Ukunqongophala kwamandla kunokuchaphazela imisebenzi yakho yemihla ngemihla kwaye unciphise imveliso yakho. Kuyenzeka, akumangalisi ukuba uhlobo kunye nenani lokutya okutyayo elidlayo lidlala indima ebalulekileyo ekumiseleni inqanaba lamandla akho ngexesha lasemini. Ngaphandle kwento yokuba zonke iimveliso zikunika amandla, ezinye iimveliso ziqukethe izakha-mzimba ezinokunceda ukunyusa inqanaba lamandla akho kwaye lihlale liphaphile kunye nokugxininiswa kwemini. Nalu uluhlu lweemveliso ezingama-27 ezingqinelwe ukwandisa amanqanaba amandla:
Iibhanana . Iibhanana zingumthombo obalaseleyo we-carbohydrate entsokothileyo, i-potassium kunye nevithamini B6, enokunceda ukukhulisa inqanaba lamandla akho.
Iibhanana zingumthombo obalaseleyo we-carbohydrate enzima, i-potassium kunye nevithamini B6
Ifoto: HARTAHH.USPUS.com.
Intlanzi yamafutha . Intlanzi yamafutha, enjengeSalmon neTuna, ngumthombo olungileyo weprotein, amanqatha acid kunye neevithamini zeqela B, eyenza ibe yimveliso ebalaseleyo yokutya. Inxalenye yeSalmon okanye i-tuna ibonelela ngesixa semihla ngemihla se-Omega-3 Fatty Acids kunye neVitamin B12. I-Omega-3 Fatty Acids inciphise ukuvuvukala, oko kusetyenziswa rhoqo kukukhathazeka. Ngapha koko, ezinye izifundo zibonakalise ukuba ukwamkelwa kwe-Omega-3 kunokunciphisa ukudinwa, ngakumbi kwizigulana zomhlaza kwaye ziphinde ziphinde zibuyele kumhlaza. Ukongeza, ivithamini B12 kunye ne-filic acid ivelisa i-erythrocyte kwaye inceda i-gland ukuba isebenze ngcono emzimbeni.
Umzobo onsundu . Xa kuthelekiswa nerayisi emhlophe, kugqityiwe kwaye kugcina ixabiso elikhulu lesondlo kwifom yefibre, iivithamini kunye neeminerals. Isiqingatha seglasi (50 Gr) yerayisi emdaka iqulethe i-2 GG yefayibha kwaye ibonelela uninzi lwereyithi yemihla ngemihla ye-manganese-izimbiwa, ezinceda e-Enzymes zicoca i-carzydrate kunye neeprotein zemveliso yamandla. Ukongeza, ngenxa yomxholo wefibre, irayisi emdaka inesalathiso esisezantsi se-glycemic. Ke ngoko, inokukunceda ukulawula amanqanaba eswekile yegazi kwaye igcine inqanaba lamandla oluzinzileyo phakathi kwemini.
Izambane eliswiti . Inxalenye yetapile ye-1 yekomityi (i-100 g) ineegram ezingama-25 zeekhabhoni ezinzima, ii-fiber, iipesenti ezingama-25 ze-manganese i-564% i-riber vitamin. Umxholo we-carbohydrate onzima, umzimba wakho uyayigatya ngokuthe ngcembe ukuba yintoni ebonelela ngoncedo oluzinzileyo.
Kofu . Ityebile kwi-caffeine, enokuqhuma ngokukhawuleza kwigazi ukuya kwingqondo kwaye icinezele umsebenzi we-adenosine - i-neurotranstomter, ethambisa inkqubo ye-nervous, ehambelana nenkqubo ye-nervous. Ngenxa yoko, ukuveliswa kwe-adrenaline - i-hormone, umzimba okhulisayo kunye nengqondo yengqondo. Ngaphandle kwento yokuba ikofu ineekhalori ezimbini kuphela kwikomityi, isenzo sayo esikhuthazayo sinokukwenza uzive uphaphile kwaye ugxile.
Amaqanda . Zizityebi kwiprotheyini enokukunika umthombo osisigxina wamandla. Ukongeza, i-leucine yeyona nto iqhelekileyo i-amino acid emaqanda kwaye, njengoko yaziwa, njengoko yaziwa, ivuselele imveliso yamandla ngeendlela ezininzi. I-leucine inokukunceda iiseli ukuba zithathe iswekile yegazi ngakumbi, zivuselele ukuveliswa kwamandla kwiiseli kwaye kwandise ukucoceka kwamafutha kwimveliso yamandla. Kananjalo amaqanda atyebile kwiVitamin V. Le vithamin inceda i-enzym Yenza indima yabo kwinkqubo yokucoca ukutya.
Iiapile . Iiapile zenye yezona ziqhamo zithandwa kakhulu emhlabeni, zingumthombo olungileyo wekhabhohydrate kunye nefibre. I-Apple ephakathi ye-Apple (i-100 g) iqulethe malunga ne-14 g ye-carbohydrate, i-10 g yeswekile kwaye ukuya kwi-2.1 g yefayibha. Enkosi kumxholo osisityebi weswekile yendalo kunye nefayibha, iiapile zinokubonelela ngokukhululwa okucothayo kunye nexesha elide. Ukongeza, zininzi ii-antioxidants kwiapile. Izifundo zibonise ukuba oonoxilongo banokucothisa ukuncipha kwe-carbohydrate, ngoko bakhupha amandla ixesha elide. Kucetyiswa ukutya iiapile ngokupheleleyo ukuba zikhuphe kwi-fiber equlethwe kwi-peel yazo.
Ngenxa yomxholo osisityebi weswekile yendalo kunye nefayibha, iiapile zinokubonelela ngokukhululeka okucothayo kunye nokuhlala ixesha elide
Ifoto: HARTAHH.USPUS.com.
Amanzi . Amanzi ayimfuneko ebomini. Ithatha inxaxheba kwimisebenzi emininzi yeselula, kubandakanya ukuveliswa kwamandla. Isixa samanzi angonelanga sinokukhokelela ekuphelisweni komzimba, esinokuthi sinciphise ukusebenza komzimba, ngenxa yoko uya kuziva ungonwabanga kwaye unesibindi. Ukusela amanzi kunokukunika intlawulo yamandla kwaye uncede ulwe nemvakalelo yokukhathala.
Nazi ezinye iimveliso ezili-19 eziza kunceda ukoyisa ukudinwa: itshokholethi emnyama, i-tea ye-goji, i-themoul, i-hum, i-theamal, i-timu, i-gomal, imifuno yephepha , Iitayile, imbewu - evela kwi-sesame kwiflakisi.