Kaya ndi tsiku lalikulu la ntchito, kuthamangira ana kapena kutentha kwa chilimwe, nthawi zambiri zimamveka ngati kutopa kumatenga nthawi yomweyo. Zili ngati kuti mukufunikira kukweza mapazi anu ndi kupuma pang'ono kapena kupeza chotupitsa kuti ndikupatseni mphamvu mwamsanga. Chowonadi nchakuti si nthawi zonse nthawi yabwino yopuma ndipo chotupitsa cholakwika chingakulepheretseni kutopa kwambiri kuposa poyamba.
Mwamwayi yankho lake ndi losavuta kuposa momwe mungaganizire. Pali zakudya zambiri zomwe zimalimbikitsa thupi lanu, lomwe liri labwino ndi lokoma, inunso. Mwa kuwonjezera zakudya izi tsiku lanu mumatsimikiza kuti mupatsa thupi lanu mafuta omwe ayenera kupitilira. Sikuti mudzangokhala ogalamuka koma mudzapitiriza kubwezeretsanso nthawi!
Madzi
Kusunga hydrated ndikofunika kwambiri kuti mukhalebe maso komanso tcheru. Ndi pafupifupi 60 peresenti ya thupi lathu lopangidwa ndi madzi, n'zosadabwitsa kuti munthu ayenera kumwa mowa kuti adyetse khungu lawo, ubongo, ndi minofu. Kafukufuku amasonyeza kuti kuchepa kwa madzi sikungowonjezera kuchepetsa thupi koma kumatulutsa mphamvu. Potero mumamwa magalasi 6-8 a madzi tsiku ndikutsimikiza kuti mutenge galasi mukamayamba kumva kuti ndiulesi, mukhoza kuthandizira kuti mumve.
Greek Yogurt
Chakudya chokoma, cha calcium ndi chokwanira mu mapuloteni ndi otsika mu shuga kusiyana ndi yogurt yachikhalidwe. Mwa kuwonjezera izi ku tsiku lanu, mumatsimikiza mtima kukwaniritsa njala ndikupatsani thupi lanu mphamvu kuti mukhalebe.
Kwa omwe ali ndi ziwombankhanga za mkaka, nkofunikira kusankha mkaka wopanda yogurt umene uli wochepa mu shuga. Mwachitsanzo, mtedza wa soya umapangidwa ndi mapuloteni athunthu omwe amathandiza kuti tizilombo toyambitsa matenda tizilombo toyambitsa matenda komanso tizipatsa mphamvu.
Mtedza ndi Mbewu
Mankhwala amondi amondi, mafuta a mandimu pa apulo, mbewu za dzungu kapena kusakanikirana kungangobwera kumeneku.
Zonsezi ndizopuloteni komanso mafuta, osatchula kukoma. Kumbukirani kuti mtedza ndi mbeu zimapatsa thupi kukhala ndi chitsime chachikulu cha mafuta abwino, zakudya zomwe sizikupangitsani kukhala "mafuta" koma zimakuthandizani kukhala okhutira ndi kudyetsa ubongo wanu. Kulamulira gawo ndilofunikira, chifukwa ali ndi makatulitsi apamwamba, koma zakudya zopserezazi ndizofunika kuwonjezera zakudya zanu. Anthu omwe amatha kudya mtedza amatha kugwiritsira ntchito dzuwa, mafuta omwe amapezeka ndi mbewu za mpendadzuwa. Njira ina ya batala ya nut ikhala ndi pulogalamu yambiri ya mapuloteni ndi mafuta.
Maapulo
Zofiira, zachikasu kapena zobiriwira ziribe kanthu kaya mumakonda kusankha apulo zosiyanasiyana. Kafukufuku amasonyeza kuti apulo idzapatsa thupi mphamvu yowonjezera kuposa kapu. Maapulo ali olemera mu fructose, omwe amatenga nthawi yochulukirapo kuti ayambe kusinthasintha m'magulu, kuti apange mphamvu yochuluka. Kudya apulo kumakupatsani chakudya cha shuga chimene chimadyetsa thupi lanu ola limodzi kapena kuposa.
Nthomba
Olemera mu potaziyamu, chipatso ichi chimapereka kukoma kokwanira komanso gwero la mphamvu. Iwo ali odzaza ndi chakudya ndi shuga zachilengedwe, zomwe zimakupatsani mphamvu yochuluka yomwe mukusowa. Kaya idyedwa yokha, ikuphatikizidwa mu smoothie kapena yokhala ndi mtedza wa nati, zikuwoneka kuti ikugwedezeka.
Sipinachi kapena Kale
Mavitaminiwa ndi owonjezera pa chakudya chilichonse, kapena ngati chotupitsa. Odzazidwa ndi mavitamini B ndi mavitamini , amakulimbikitsani mukamasangalala ndi kukoma kwawo. Olemera okhudzana ndi antioxidants amathandizanso kukweza mtima wa munthu ndi kuteteza ubongo kuti asagwirizane nazo.
Chokoleti cha Mdima
Zakudya zokometsetsa zokomazi zikhoza kuchita zamatsenga nthawi ya chakudya chamasana kapena chakudya chamadzulo, kapena ngakhale pamene mukuyang'ana chinachake kuti mutenge mwamsanga. Chokoleti cha mdima chimakhala ndi theobromine, chomwe chimapangitsa thupi lanu kukweza. Kuti mupatse chitsime chokongoletsa chokhala ndi zowawa zokwana 70% kapena kuposa. Kwa iwo omwe ali ndi zovuta, carob akhoza kukhala cholowa choyenera.
Carob imanyamula pectin ndi fibre, yomwe ingathandize kuti shuga ya magazi ikhale yosasunthika, ndikukhutiritsa dzino lomwelo.
Mawang'anga
Vitamini C yasonyezedwa kuti imapangitsa thupi lanu kukhala lamphamvu kwambiri mwa kukankhira mpweya mumthupi mwathu mpaka ku ubongo wanu. Choncho, ndibwino kusankha njira yabwino kuposa kusankha chokoma chatsopano cha lalanje ngati chokoma chokoma kwambiri. Kununkhira kwa malalanje kunapezedwanso kukhala kotonthoza, kukuthandizani kuti mumve bwino komanso mutonthozedwe.
Mazira
Chitsime chachikulu choterechi chadzaza ndi mapuloteni, zinc, ndi chitsulo. Mapuloteniwa apezeka kuti apereke mphamvu zowonjezereka, komanso zogwiritsidwa ntchito komanso zomwe zimapangitsa kuti minofu yanu ikhale yolimba. Gwirani dzira lowotcha ngati gawo la chakudya chanu cham'mawa, kapena ngakhale madzulo masana! Kwa mazira othetsera matendawa angakhale ofunika kupeza njira ina yamapuloteni, monga nsomba kapena nkhuku, kuwonjezera chakudya chanu monga mphamvu yopezeka.
Musakhale pansi ndikusiya kutopa, m'malo mwake muzisankha zakudya zolimbitsa thupi ndikupitiriza!