Abantu abaningi ngandlela thile bazizwe ukukhathala noma ukufikelwa emkhathini. Ukuntuleka kwamandla kungathinta imisebenzi yakho yansuku zonke futhi kunciphise umkhiqizo wakho. Kungenzeka, akumangazi ukuthi uhlobo kanye nenani lokudla okudlayo lidlala indima ebalulekile ekunqumeni izinga lamandla akho phakathi nosuku. Ngaphandle kweqiniso lokuthi yonke imikhiqizo ikunika amandla, eminye imikhiqizo iqukethe izakhamzimba ezingasiza ukukhulisa izinga lamandla akho futhi ulondoloze ukuphaphama kwakho kanye nokuhlushwa kwakho phakathi nosuku. Nalu uhlu lwemikhiqizo engama-27 efakazelwe ukukhulisa amazinga wamandla:
Ubhanana . Ubhanana ungumthombo omuhle kakhulu wama-carbohydrate ayinkimbinkimbi, i-potassium ne-vithamini B6, engasiza ukukhulisa izinga lakho lamandla.
Ubhanana ungumthombo omuhle kakhulu wama-carbohydrate ayinkimbinkimbi, i-potassium ne-vithamini B6
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Inhlanzi enamafutha . Inhlanzi enamafutha, njenge-salmon ne-tuna, ingumthombo omuhle wamaprotheni, ama-acid amafutha kanye namavithamini eqembu B, okwenza kube ngumkhiqizo omuhle kakhulu wokufakwa ekudleni kwawo. Ingxenye ye-salmon noma i-tuna ihlinzeka ngenani elinconywayo lansuku zonke lama-acid ama-omega-3 fatty acid kanye ne-vithamini B12. Ama-Omega-3 Fatty Acids anciphisa ukuvuvukala, okuvame ukukhathala. Eqinisweni, ezinye izifundo zikhombisile ukuthi ukwamukelwa kwezithasiselo ze-Omega-3 kunganciphisa ukukhathala, ikakhulukazi ezigulini ezinomdlavuza nokuthola umdlavuza. Ngaphezu kwalokho, i-Vitamin B12 kanyekanye neFolic Acid ikhiqiza ama-erythrocytes futhi isiza indlala ibe ngcono emzimbeni.
Isithombe esinsundu . Uma kuqhathaniswa nelayisi elimhlophe, alicubungulwa kancane futhi ligcina inani elikhulu lokudla okunempilo ngendlela ye-fiber, amavithamini kanye namaminerali. Ingxenye yengilazi (50 gr) yelayisi elinsundu liqukethe ama-2 gg we-fiber futhi lihlinzeka kakhulu inani lansuku zonke lama-manganese - amaminerali, esiza ama-enzyme ahlekisa ama-carbohydrate namaprotheni okukhiqizwa kwamandla. Ngaphezu kwalokho, ngenxa yokuqukethwe kwefayibha, irayisi elinsundu linenkomba ephansi ye-glycemic. Ngakho-ke, kungasiza ukulawula amazinga kashukela wegazi futhi ulondoloze izinga elizinzile lamandla phakathi nosuku.
Ubhatata . Ingxenye yamazambane amnandi ku-1 Cup (100 g) ingaqukatha amagremu ama-25 ama-carbohydrate ayinkimbinkimbi, ama-gramu angama-3.1 we-fiber, ama-25% we-rungese rsnp a. Ngenxa ye-fiber yamazambane amnandi futhi Okuqukethwe okuyinkimbinkimbi kwe-carbohydrate okuqukethwe, umzimba wakho kancane ubamba abakwakho okuhlinzeka ngokuhlinzekwa kwamandla ezinzile.
Ikhofi . Inothile nge-caffeine, engasuka ngokushesha ukusuka egazini igeleze ebuchosheni futhi icindezele umsebenzi we-adenosine - i-neurotransmitter, ethokozela uhlelo lwezinzwa oluphakathi. Ngenxa yalokhu, ukukhiqizwa kwe-adrenaline - i-hormone, umzimba ovuselelayo nobuchopho. Naphezu kweqiniso lokuthi ikhofi iqukethe amakhalori amabili kuphela endebeni, isenzo saso esishukumisayo singakwenza uzizwe uphapheme futhi ugxile.
Amaqanda . Bacebile ngamaprotheni angakunika umthombo waphakade wamandla. Ngaphezu kwalokho, i-Leucine iyi-acid evame kakhulu amaqanda futhi, njengoba yaziwa kahle, ivuselela ukukhiqizwa kwamandla ngezindlela eziningi. I-Eucine ingasiza amangqamuzana ukuba athole ushukela wegazi amaningi, avuse ukukhiqizwa kwamandla kumaseli futhi andise ama-cleavage amafutha okukhiqizwa kwamandla. Futhi, amaqanda acebile ku-Vitamin V. Le vitamin isiza ama-enzyme enza indima yawo kwinqubo yokudla kwamandla okudla kwamandla.
Ama-apula . Ama-apula angenye yezithelo ezaziwa kakhulu emhlabeni, zingumthombo omuhle wama-carbohydrate kanye ne-fiber. I-apula eliphakathi nendawo (100 g) liqukethe cishe 14 g ama-carbohydrate, 10 g kashukela kanye ne-2.1 g ye-fiber. Ngenxa yokuqukethwe okucebile koshukela wemvelo kanye ne-fiber, ama-apula anganikeza ukukhishwa kwamandla okuhamba kancane nokuhlala isikhathi eside. Ngaphezu kwalokho, kunama-antioxidants amaningi kuma-apula. Ucwaningo luye lwabonisa ukuthi ama-antioxidants anganciphisa ukugaya ama-carbohydrate, ngakho-ke bakhipha amandla isikhathi eside. Kunconywa ukuthi kudle ama-apula ngokuphelele ukuze akhiphe ku-fiber equkethe amakhasi abo.
Ngenxa yokuqukethwe okucebile koshukela wemvelo kanye ne-fiber, ama-apula anganikeza ukukhishwa kwamandla okuhamba kancane nokuhlala isikhathi eside
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Nisela . Amanzi ayadingeka empilweni. Ibamba iqhaza emisebenzini eminingi yamaselula, kufaka phakathi ukukhiqizwa kwamandla. Inani elinganele lamanzi lingaholela ekuwohlokeni komzimba, okunganciphisa ukusebenza komzimba, ngenxa yokuthi uzozizwa ungokoqobo nokukhathala. Amanzi okuphuza angakunika imali ekhokhwayo futhi asize ukulwa nomuzwa wokukhathala.
Nayi eminye imikhiqizo engu-19 ezosiza ukunciphisa ukukhathala: ushokoledi omnyama, itiye elisha, amajikijolo, i-avocado, i-avocado, ama-orange, ama-popcorn, imifino eluhlaza , Ama-beet, imbewu - kusuka kusesameni kuya kufilakisi.