Kupeza Mphamvu Zapamwamba
Ndani sangagwiritse ntchito mphamvu zambiri? Ambiri a ife tiribe zokwanira, ndipo pamene tikudzimva kuti ndife otsika kwambiri, zakudya ndi zakumwa zimakonda kwambiri muzakudya, makamaka kuchokera ku shuga ndi / kapena caffeine. Zinthu zimenezi zidzakupatsani mphamvu, koma nthawi zambiri zimatsatira chiwonongeko.
Ndiye muyenera kudya chiyani kuti mukhale ndi mphamvu zowonjezera? Muli ndi njira zambiri zomwe zingakhale zathanzi kuposa zomwe mungapeze m'ma makina ambiri ogulitsa mavitamini, ndipo mndandandawu mumakhala ndi zakudya zambiri zomwe mumazikonda koma simukudziwa kuti zingakulepheretseni m'mawa kapena madzulo masana. .
Kutopa-Kumenyana ndi Zakudya Zakudya
Mukufuna zakudya zina kuti mukhale wathanzi komanso olimbikitsidwa. Izi sikuti zimakhala zolimbikitsa, monga caffeine, koma chifukwa thupi lanu limagwiritsa ntchito kupanga mphamvu pamasom'manja. Ndicho chimene chimakupatsani mphamvu kwambiri m'malo mofulumizitsa zinthu mwadongosolo kwa kanthawi.
Zina mwa zakudya zopatsa mphamvuzi ndizo:
- Ma vitamini B
- Carnitine
- CoQ10
- Creatine
- Iron
- Magnesium
- Mapuloteni
- Potaziyamu
Poyang'ana otopa, mukuyenera kuyang'ana zakudya ndi mapuloteni. Carbs-yomwe imachokera ku zakudya za shuga ndi mbewu-imakupatsani mphamvu mwamsanga, koma kenaka matanki anu amatha kuyuma kachiwiri.
Mapuloteni ndi zakudya zina zomwe tazitchula pamwambapa, ndi zabwino kwa mphamvu zopirira. Choncho chinthu chabwino kwambiri chophatikizapo carbs ndi zakudyazi. Mwanjira imeneyo, mumakhala ndi mphamvu yowonjezera koma mungapitirize kuyenda mofulumira m'malo mozembera musanagone mukangotentha carbs.
Kumbukirani magulu oyambirira omwe mudaphunzira ku sukulu ya pulayimale? Tiyeni tiyang'ane payekha ndikuwonetse kuti ndi zakudya ziti zomwe zimakhala ndi mavitamini ndi minerals omwe amakupatsani mphamvu kuti mudziwe zomwe mungasankhe, osati nthawi yamadzulo pamene mukukula, koma kuti musapitirire poyamba.
Mapuloteni: Zogwiritsa ntchito zinyama
Nyama, nsomba, mazira, ndi mkaka ndizochokera puloteni yabwino. Zakudya zosiyana zili ndi zosakaniza zosiyana ndi zakudya zina zopatsa mphamvu.
Zakudya zonse m'gulu lino zili ndi mapuloteni. Nazi zina mwa zinthu zomwe mungapeze kuchokera ku nyama:
- Ng'ombe (nyama yofiira): CoQ10, chitsulo, carnitine, mavitamini a B, magnesium, creatine (mu kudula koonda)
- Nkhumba: CoQ10, chitsulo, magnesiamu, potaziyamu
- Nkhuku (nyama yoyera): CoQ10, carnitine, B mavitamini, magnesium
Nazi zomwe ziri nsomba ndi nsomba:
- Halibut: magnesium, potassium
- Herring: CoQ10, Mlengi
- Mackerel: CoQ10
- Salimoni: magnesium, creatine
- Sardines: CoQ10
- Nsomba zazingwe: B vitamini
- Trout: CoQ10
- Tuna: Mlengi
Ngati muli ndi pakati, mukhale ndi matenda a mtima, kapena muli pachiopsezo cha matenda a mtima, onetsetsani kuti mukuyankhula ndi dokotala wanu za mtundu wa nyama ndi nsomba zabwino zomwe mungaphatikizepo mu zakudya zanu. Mungafunike kuyang'anira zakudya zanu pazigawo za mafuta kapena zowonongeka kwa nsomba.
Zilombo zina zowonongeka zikuphatikizapo:
- Mazira : CoQ10, vitamini B
- Mkaka ndi Zakudya Zina Zamakaka : B vitamini, magnesium
Mapuloteni: Osati Zanyama
Ngati zakudya zanu sizikuphatikizapo nyama zambiri kapena zinyama zina, mungafunikire kuonjezera kudya zakudya zamapuloteni kuti musapewe kutopa.
Zopangira mapuloteni zomwe sizichokera ku zinyama zikuphatikizapo mtedza, mbewu, ndi nyemba. Iwo ndi ofunika kwambiri kwa odyetsa zamasamba, komanso anthu omwe amadya zakudya zina zomwe zimachepetsa kuchuluka kwa nyama zomwe amadya.
Monga nyama, mtedza ndi mbeu zambiri zimakhala ndi zakudya zina osati mapuloteni omwe angakuthandizeni kuti mukhale ndi mphamvu zambiri. Izi zikuphatikizapo:
- Maamondi: chitsulo, magnesium, potaziyamu
- Amaranth (mbewu yofanana ndi mbewu): B mavitamini, magnesium, potaziyamu, mapuloteni
- Mafuta: magnesiamu, potaziyamu
- Mbeu za Chia: magnesium, potaziyamu
- Nkhuta: CoQ10, magnesium
- Mtedza wa Pistachio: CoQ10, chitsulo, magnesium, potaziyamu
- Mbeu za dzungu: magnesium, potaziyamu
- Quinoa (mbewu yofanana ndi tirigu) : iron, magnesium, potaziyamu
- Mbeu za Sesame: CoQ10, iron, magnesium, potassium
- Walnuts: iron, magnesium, potaziyamu
Nyemba zomwe zili bwino kuti zithe mphamvu zimaphatikizapo:
- Nyemba zakuda: chitsulo, magnesium, potaziyamu
- Edamame: CoQ10, potaziyamu
- Ma soya: CoQ10, chitsulo, magnesiamu, potaziyamu
Kumbukirani kuti mapuloteni amathandizira kupirira, ndipo kukulumikiza ndi chakudya kumakupatsani mphamvu yomweyo komanso yowonjezera.
Zipatso
Zipatso zingakhale zothandiza kwambiri ma vitamini ndi mchere, kuphatikizapo zomwe zimathandiza thupi lanu kutulutsa mphamvu. Mwatsopano, zipatso zonse ndi zabwino, chifukwa zimatha kutaya mchere wofunikira pamene ukula kapena wouma. (Zipatso zouma ndi timadziti timakonda kwambiri shuga kuposa zipatso zatsopano.)
Zina mwa zosankha zabwino pankhani yokhuta-kumenyana ndi zipatso zikuphatikizapo:
- Maapulo: CoQ10, magnesium
- Nthomba: magnesiamu, potaziyamu
- Blueberries: magnesium, potaziyamu
- Madeti: potaziyamu
- Goji zipatso: iron, potaziyamu
- Cantaloupe: magnesium, potaziyamu
- Lemoni: magnesium, potaziyamu
- Malalanje: CoQ10, magnesium, potaziyamu
- Zoumba: chitsulo, magnesium, potaziyamu
- Froberries : CoQ10, magnesium, potaziyamu
Zipatso zimakhalanso ndi shuga zachilengedwe (chakudya), kotero kusankhapo pamwambako kungakuthandizeni kupeza mphamvu yaifupi komanso ya nthawi yayitali.
Zamasamba
Zomera zimakhala ndi zakudya zambiri zopatsa mphamvu, ndipo zina zingakupatseni mapuloteni pang'ono (ngakhale kuti sizinthu zambiri monga nyama, mazira, mkaka, mtedza, nyemba).
Nazi zambiri zomwe zingathandize kuthetsa kutopa kwanu:
- Katsitsumzukwa: magnesium, potaziyamu, mapuloteni
- Avacoados: potaziyamu, magnesium, mapuloteni
- Broccoli: CoQ10, magnesium, potaziyamu, mapuloteni
- Karoti: magnesium, potaziyamu
- Kolifulawa: CoQ10, magnesium, potassium
- Sipinachi: chitsulo, magnesium, potaziyamu, mapuloteni
- Sikwashi: magnesium, potaziyamu, mapuloteni
- Zipatata: magnesium, potaziyamu, mapuloteni
Mofanana ndi zipatso, ndiwo zamasamba zimakhala ndi chakudya, koma zambiri kuposa zipatso.
Mbewu
Njere ndi gwero la chakudya cha mphamvu mofulumira komanso zakudya zina zowonjezera mphamvu. Zosankha zabwino ndi izi:
- Rice Mpunga: chitsulo, magnesium, potaziyamu, mapuloteni
- Oatmeal: iron, magnesium, potaziyamu, mapuloteni
- Tirigu wonse: chitsulo, magnesium, potaziyamu, mapuloteni
- Mchele woyera: chitsulo, magnesium, potaziyamu, mapuloteni
Zakudya zambiri zam'mawa zimakhala ndi mbewuzi komanso zimakhala ndi mavitamini ndi mchere, kotero zimakhala zabwino zokhala ndi otopa.
Chidziwitso cha Amatsenga a Mkaka
Amalowetsa otchuka amtundu ali ndi zakudya zopatsa mphamvu, kaya mwachibadwa kapena kupyolera mwazitsulo.
Komabe, zakumwa izi siziyenera kukhala zofanana ndi zomwe zimapangidwira. Ndicho chifukwa cha zinthu zomwe zimatayika mukakonzedwa kapena chifukwa cha madzi owonjezera kapena zowonjezera. Nazi momwe ena a iwo amadziwira:
- Mkaka wa amondi: potaziyamu wambiri koma chitsulo chachitsulo, magnesium, ndi mapuloteni
- Mkaka wa mpunga: zochepa za ma vitamini ndi mapuloteni
- Mkaka wa Soy: riboflavin (vitamini B), magnesium, ndi mapulotini; mpweya waukulu wa potaziyamu
Mitengo yeniyeni ya zakudya izi zimasiyanasiyana ndi mtundu ndi chophimba, ndipo mitundu ina ingakhale yolimbikitsidwa ndipo motero imapereka zambiri kuposa ena. Njira yabwino yodziwira zomwe mukupeza ndiyo kuwerenga malemba.
Chidziwitso cha Caffeine
Caffeine imakupatsani mphamvu mwamsanga, koma ndizolimbikitsa, zomwe zimatanthawuza kuti imapititsa patsogolo thupi lanu kusiyana ndi kulimbikitsa maselo anu. Sikuti ndi chinthu choipa-inde, khofi ndi tiyi zonse zimapindula .
Komabe, caffeine ikhoza kubweretsa mavuto ena. Mwinamwake mukudziwa kuti izi zingakupangitseni kukhala osasangalatsa ndi kusokoneza tulo zanu, makamaka ngati muli ndi zambiri kapena muzitentha mochedwa.
Pamwamba pa izo, izo zingakhale zovuta kwambiri kwa anthu omwe ali ndi zikhalidwe zina zomwe zimawonetsa mphamvu zopanda mphamvu, monga fibromyalgia ndi matenda otopa aakulu. Akatswiri ena a matendawa amatcha kuti caffeine ndi zina zomwe zimayambitsa "kufufuza thupi lanu silingathe kuwononga ndalama," chifukwa zimapereka mphamvu zabodza ndipo kenako zimachoka mthupi mozizira kuposa momwe zimakhalira.
Ngati muli ndi vuto lomwe limakhala ndi mphamvu yochepa komanso kutopa kwambiri, onetsetsani kuti mukufunsa dokotala za zotsatira zovuta za caffeine ndi zolimbikitsa zina.
Mawu Ochokera
Ngati mukuwoneka kuti muli ndi mphamvu zopanda malire, onetsetsani kuti mukuyankhula ndi dokotala wanu za izo. Zikhoza kukhala chifukwa cha zikhalidwe za moyo, monga kupanikizika kwambiri kapena kugona mokwanira, koma zingathenso chifukwa cha kufooka kwa zakudya kapena matenda osadziwika. Ziribe kanthu chomwe chimayambitsa, kukonzetsa zosankha zanu za zakudya ndi chinthu chabwino.
Posankha zakudya, mwina mukudalira zambiri kuposa mphamvu zomwe zingakupatseni. Ndithudi, pali zambiri zomwe zimakhala ndi mauthenga okhudzana ndi zakudya kuposa mavitamini ndi mchere omwe akufotokozedwa pano. Komabe, kudziwa zakudya izi ndi zomwe zili mkati kungakuthandizeni kupanga zosankha mwanzeru pa zakudya zanu. Kudya mphamvu zowonjezereka kungakuthandizeni kupewa kupezeka zakudya zopanda thanzi kapena zolimbikitsa kuti mukhale ndi moyo tsiku lomwelo, zomwe zingachititse kuti mukhale ndi thanzi labwino.
> Chitsime:
> United States Dipatimenti ya Ulimi (USDA). National Nutrient Database ya Standard Reference, Release 28.