Zakudya zisanu ndi ziwirizi zimatha kuwonjezera mphamvu zanu kapena kukuthandizani kuti mubwezeretsedwe mukamayenda.
Pamalo oyamba, chakudya chimakhala ngati mafuta anu ogwiritsira ntchito-koma sikuti mitundu yonse ya mafuta ndi yofanana ndi yapamwamba. Mofanana ndi galimoto, mutha kudzaza tangi yanu ndi mafuta otentha kwambiri kapena mafuta otchipa. Zedi, injini yanu idzayenda mwanjira ina iliyonse koma simungakwanitse kupeza mchitidwe wofanana kuchokera ku mitundu yonse iwiri-ndipo zomwezo ndizoona ndi chakudya ndi thupi lanu. Zakudya zisanu ndi ziwiri zotsatirazi ndizomwe zimagwiritsidwa ntchito mphamvu zowonetsera njinga zamapikisano, zimakupatsani mphamvu zowonjezera, kapena kukuthandizani kuti mubwererenso pambuyo pake. Chilakolako chabwino!
1 - Oatmeal
Chitsime chachikulu cha mbewu zonse ndi zitsulo zosungunuka, oats osatengedwera amanyamula zakudya zopatsa mphamvu monga zakudya, potassium, magnesium, iron, zinc, ndi mafuta abwino a mono- ndi polyunsaturated. Oatmeal akhoza kukhala okoma kapena osangalatsa, malingana ndi zomwe mumawawonjezera-ndipo akhoza "kukonzedweratu kuti musakhale ndi chinthu chimodzi chochepa musanayambe kuyenda," akutero Leslie Bonci, MPH, RD, mkulu wa zakudya zamasewera ku University of Pittsburgh Medical Center ndi wolemba Bike Your Butt Off . Kuwonjezera apo, kudya oatmeal kumapangitsa kuti thupi likhale losangalala, malinga ndi kafukufuku wochokera ku University of Louisiana State.
2 - yogurt yogriki
Mtundu wabwino wa calcium, potaziyamu, ndi vitamini B-12, mafuta ochepa otchedwa Greek yogurt amapereka chakudya chabwino ndi mapuloteni mu gawo lapadera. Mapuloteni apamwamba amapereka mphamvu zotsalira popeza zimatenga nthawi kuti zimbe ndipo carbs zimapereka mphamvu zochepa kuti zikuyende bwino. Kuwonjezera apo, kudyetsa mapuloteni apamwamba Chigriki cha Greek monga chotupitsa chimayambitsa kuwonjezera kukhudzika kwathunthu ndi kuchepetsa chilakolako chodyera kachiwiri kuposa mapuloteni otsika yogurt, malinga ndi kafukufuku wochokera ku yunivesite ya Missouri.
3 - amondi
Kuphunzira kwa 2014 mu Journal of the International Society of Sports Nutrition kunawona kuti pamene okwera maulendo ophunzitsidwa ankadya ma gramu 75 a amondi asanayambe kukwera njinga zamkati, adayendetsa mtunda wambiri ndikuchita bwino kwambiri kuposa pamene ankadya chiwerengero chomwecho chochokera ku shuga . (Mafuta a Almond ndi amenenso amatsitsimutsa mphamvu.) Komanso, amondi ali ndi mapuloteni okongola, ma carb, fiber, mafuta abwino, komanso magnesium, potassium, calcium, iron, zinc, folate, ndi vitamini E. Zakudya zimenezi zimathandiza kuthana ndi kupanikizika kwapadera, kuonjezera mpweya m'magazi anu, ndikuthandizani thupi lanu kutsegula mphamvu kuchokera ku zakudya zina zomwe mukudya.
4 - Tuna kapena salimoni
Kuphatikizapo kukhala magwero a mapuloteni ochepa kwambiri, omwe amachititsa kuti pang'onopang'ono kukula, shuga, nsomba ndi nsomba zikhale zodzaza ndi omega-3 fatty acids, zomwe zimachepa kutupa thupi; Izi zimapangitsa kuti thupi lanu liziyenda bwino komanso kuti ziwalo zina zikhale bwino, motero zimakuthandizani kuti muchepetse. Umboni wotsimikizika: Kafukufuku wochokera ku Australia anapeza kuti pamene okwera mabasiketi ophunzitsidwa bwino akukwera njinga pamtunda wa 55 peresenti ya chiwerengero chawo chogwirira ntchito pansi pazigawo ziwiri zosiyana (atatha kumwa mafuta a maolivi kapena ma capsules a nsomba), mitima yawo ndi mavitamini awo anali otsika pamene ankayenda njinga mpaka kufika pofooka atatha kumeza mafuta a nsomba.
5 - nthochi
Mu kafukufuku wa 2012, ofufuza a ku Yunivesite ya Appalachian State adapeza kuti pamene oyendetsa njinga ankawotcha nthochi pa nthawi ya mayesero 75, kuyendetsa njinga zawo ndi matupi awo 'zogwiritsa ntchito mafuta zinakula kwambiri kuposa pamene adamwa chakumwa cha magawo 6 peresenti. Komanso, nthochi zimakhala ndi potaziyamu, mavitamini A ndi C, zamatsenga, komanso zimakhala zosakanizika, mtundu wa fiber thupi lanu silingakhoze kulandira, kotero zimakupangitsani inu kumverera kwa nthawi yaitali. Nkhumba ndi gwero labwino kwambiri loyendetsa njinga zamoto.
6 - Wokondedwa
Pamene ofufuza a The Cooper Institute for Human Performance ndi Nutrition Research anapatsa oyendetsa mabiliyoni 15 a uchi makilomita 16 pa nthawi yoyesedwa ya makilomita 64, ophunzirawo anapanga ma Watts ambiri ndikukwaniritsa nthawi yawo pamakilomita 16 oyenda. Chifukwa ndi gwero lokhazikika la chakudya, "uchi umapatsa mphamvu mwamsanga ndipo ndiwotsekemera kuposa shuga kotero simukuyenera kugwiritsa ntchito zambiri," adatero Bonci.
7 - Tengani madzi a chitumbuwa
Msuzi yamtengo wa chitumbuwa ndi chakumwa chabwino kwambiri chotsatira njinga zamoto-osati chifukwa chakuti zimakuthandizani kukhala hydrated . Mu kafukufuku wa 2015 wophatikizapo mabasiketi ophunzitsidwa bwino, ofufuza a ku UK adapeza kuti kumwa madzi a chitumbuwa kumathamangitsa kupuma ndi kuchepetsedwa komwe kunapangidwanso pambuyo pochita masewera olimbitsa thupi. Zotsatirazi zingakhale zovuta kwambiri pochita ndi kuchepetsa kupweteka kwa minofu (DOMS). Chalk izi zimakhudza madzi a anthocyanins, omwe amamenyana ndi kutupa ndi machiritso mofulumira, Bonci akuti. Achangu!