Ukudla Okushaya Ukukhathala

-Delile

• 1. Ukudla okungalungiswa
• 2. Izithelo nemifino emisha, yonyaka
• 3. Iziphuzo ezingenayo i-caffeine
• 4. Amaprotheni anciphile
• 5. Izinhlamvu eziphelele nama-carbs ayinkimbinkimbi
• 6. Amantongomane nembewu
• 7. Amanzi
• 8. Amavithamini nezithako
• 9. Ubhanana
• 10. Oats
• 11. Imbewu yeChia
• Ukudla okudlela endlini

Umzimba wakho ubalekela lokho owondla ngakho. Indlela engcono kakhulu yokuthola amandla amaningi ekudleni kwakho ukuqinisekisa ukuthi uzinikeza ukudla okuhle kakhulu.

Ngaphandle kwalokho okudlayo, lapho udla nakho kungathinta amandla akho. Wake waqaphela ukuthi uzizwa uvila kanjani ngemuva kwesidlo sasemini esikhulu noma sedina? Lokho kungenxa yokuthi umzimba wakho usebenzisa amandla awo ukugaya lokho kudla okukhulu esikhundleni sokunika amandla wonke umzimba wakho.

Indlela elula yokugwema ikhoma emva kokudla iwukudla ukudla okuhlukaniswe okuncane usuku lonke. Lokhu kuzogcina umzimba wakho uphehlwa njalo futhi kungakusiza nokuthi wehlise isisindo.

1. Ukudla okungalungiswa

Ngenkathi i-cheeseburger namafriji kungaduduza ngenkathi uyidla, inani lokudla okunempilo liphansi. Ukudla okucutshungulwayo, njengokudla okuhlanganisiwe noma okusemathinini, uswidi, ukudla okubhokisiwe, nenyama ephekiwe kuvame ukugcwala izinto zokuvikela, izithasiselo, i-sodium, amafutha we-trans, nezithako zokufakelwa ezingakunciphisa ijubane.

2. Izithelo nemifino emisha, yonyaka

Ukudla kwakho kuvuseleleka kakhudlwana, kuzoqukethe izakhamzimba eziningi. Ngokungafani nokudla okucutshunguliwe okungaphucwa izakhi zomzimba impilo eshalofini ende, ukudla okusha ngokuvamile kunezakhi eziphakeme. Ukudla izithelo nemifino yangesizini kusho ukuthi zivuthwe ngokwemvelo.

3. Iziphuzo ezingenayo i-caffeine

I-caffeine ilungile ngokulinganisela, futhi ikhonjisiwe ukuthi inezinzuzo ezithile zezempilo. Yize ihlinzeka ngesikhuthazo sesikhashana, empeleni ayihlinzeki umzimba ngamandla. Ama-sips okuqala angakunika amandla, kepha uma unganikezi umzimba wakho ukudla okunomsoco nokudla okunomsoco kanye nokudla okulula, ekugcineni uzozizwa uphelelwa ngamandla.

Uma kufanele ulungise, khetha ikhofi elimnyama noma itiye elingenashukela. AmaSodas neziphuzo zamandla kungagcwala ushukela ocwengekile nezithako zokufakelwa ezingadala ukuthi ushayeke, futhi ziholele kwezinye izingqinamba zezempilo uma weqisa.

4. Amaprotheni anciphile

Izinyama ezibomvu ezimakwe emafutheni zengeza amafutha agcwele ekudleni kwakho. Ukudla okunciphile, njengenkukhu, ikalikuni nenhlanzi, kusanikeza amaprotheni asezingeni, kepha aqukethe amafutha agcwele kancane. Izinhlanzi ezinama-omega-3 fatty acids amaningi, njenge-salmon ne-tuna, zingangeza amafutha enempilo, anempilo.

5. Izinhlamvu eziphelele nama-carbs ayinkimbinkimbi

Njengokudla okucutshunguliwe, ama-carbohydrate acwengekile njengoshukela nofulawa omhlophe engeza okunomsoco omncane. Ukukhetha ukudla okusanhlamvu okuphelele kanye nama-carbohydrate ayinkimbinkimbi kuqinisekisa ukuthi umzimba wakho uthola izinzuzo ezigcwele zomzimba wokusanhlamvu ongeza i-fiber ekudleni kwakho.

6. Amantongomane nembewu

Amantongomane nembewu okunye kokudla okuhle kakhulu ukushaya ukukhathala nokulwa nendlala. Ukuthola amantongomane nezinhlamvu ezahlukahlukene ekudleni kwakho kunganikeza izakhamzimba ezinempilo namandla. Zama ama-alimondi, amantongomane aseBrazil, ama-cashews, ama-hazelnuts, ama-pecans, ama-walnuts, imbewu ye-sunflower nembewu yamathanga. Ukudla izinhlobo ezingavuthiwe, ezingafakwanga usawoti kuyanconywa. Futhi bangukudla okulula kwasemini.

7. Amanzi

Amanzi okuphuza abalulekile ekusebenzeni kahle komzimba. Yize amanzi enganikeli amandla ngesimo sama-calories, kusiza ukwenza izinqubo ezinamandla emzimbeni, okuwukukhulisa amandla kukodwa. Sip emanzini usuku lonke, bese uzama ukushintsha isoda, ikhofi, nezinye iziphuzo ukuthola ingilazi yamanzi. Lolu shintsho olulula lungenza umehluko omkhulu, futhi uzozizwa ungcono ngaphambi kokuthi wazi.

8. Amavithamini nezithako

Uma ungatholi yonke into oyidingayo ekudleni kwakho, ungahle uthande ukucabangela ukuthatha uvithamini wansuku zonke. Ukubonisana nodokotela wokudla okunomsoco noma i-homeopathic kungakuqalisa ngemithi yokwengeza yokudla okunempilo. Qiniseka ukuthi ukhuluma nodokotela wakho nganoma yisiphi futhi zonke izithako zokudla okunomsoco ocabangelayo.

9. Ubhanana

uqhathanise ubhanana neziphuzo zezemidlalo ze-carbohydrate kubagibeli bamabhayisikili abadinga amandla agcinwayo ngokuhamba kwabo okude. Bathole ukuthi ubhanana unikeza abagibeli uphethiloli olingana nesiphuzo. Ubhanana, akunjalo? Kuyavela ukuthi ubhanana ugcwele i-potassium, i-fiber, amavithamini, kanye nenani elifanele lama-carbohydrate akunika umfutho omkhulu wamandla emvelo. Futhi, ubhanana uvame ukuba ngaphansi kwedola ngesithelo ngasinye, futhi leyo yinani ongeke ulinqobe ukuthola amandla athe xaxa.

10. Oats

Akuzona ezokudla kwasekuseni kuphela. Isitsha esikhulu sama-oats sifaka i-punch ye-fiber yokugcwalisa ngisho ne-protein encane. Futhi, kuhle kubantu abahlangabezana nama-spikes kashukela egazini namaconsi nokunye okusanhlamvu okusetshenzisiwe kwasekuseni. Ukukhetha izinguqulo ezisobala zamaphakethe asheshayo we-oatmeal, oats-cut oats, noma ama-oats akudala kungcono kakhulu njengoba engagcwaliswanga ushukela owengeziwe. Ngemuva kwalokho ungalawula okufaka kuwo njengobisi, uju oluncane, namajikijolo athile ahlanganisiwe. Ngemuva kwalokho ungaba sendleleni ngamandla amaningi ukukuthola usuku lonke.

11. Imbewu yeChia

Ngenkathi ungahle ungaziqeqesheli umcimbi wokuzivocavoca umzimba, imbewu ye-chia ingaba ngumthombo omuhle kakhulu wamandla wesikhathi eside ngenxa yokuqukethwe kwe-carb, amafutha anempilo nokugcwalisa i-fiber. Izipuni ezimbili ze-chia zinikela ngama-gramu angama-24 ama-carbs kanye no-4,800 amagremu we-omega-3s, anempilo enempilo futhi elwa nokuvuvukala. Ngokusho komunye omncane obebandakanya abagijimi abayisithupha bokukhuthazela, ukudla imbewu ye-chia kunika amandla alingana neziphuzo zemidlalo ye-carbohydrate. Ngezinhloso zansuku zonke, ukufafaza ngezipuni ezimbalwa zembewu ye-chia nge-smoothie yakho yasekuseni noma ukufaka i-scoop ku-yogurt yakho yantambama kungahlinzeka ngokwanele kokukhulisa amandla ukuze ugcine ukukhathala kungabikho.

Ukudla okudlela endlini

Ukukhumbula okukuplate yakho kungaba yindlela enempilo nephumelelayo yokugcina amandla akho ephezulu. Ngokuvivinya umzimba njalo nokudla okunomsoco, ungagcina amazinga wamandla enempilo phakathi kweziqephu zokudangala.