Zakudya zofunika kwambiri zomwe zimakupatsani mphamvu pakusala kudya

Zakudya zofunika kwambiri zomwe zimakupatsani mphamvu pakusala kudya

Akatswiri a zakudya zopatsa thanzi amatsindika kuti zakudya zokhala ndi ma carbohydrate ovuta komanso mapuloteni ndizo zosankha zabwino kwambiri za mphamvu tsiku lonse, chifukwa cholinga chake ndi kusunga shuga m'magazi ndi kupewa kukwera kwakukulu ndi kutsika komwe kumapangitsa munthu kumva njala ndi kutopa. Choncho, n'zotheka kupirira kudya zakudya zamphamvu izi zomwe zimapatsa thupi mphamvu tsiku lonse, malinga ndi zomwe zinafalitsidwa ndi webusaiti ya "Idyani Izi Sizimenezo".

1. Salmoni

Nutritionist Rima Kleiner amalimbikitsa kudya nsomba, yomwe imatengedwa kuti ndi imodzi mwa zakudya zomwe amakonda kwambiri kuti ziwonjezere mphamvu chifukwa zimakhala ndi zakudya zambiri komanso zimathandiza kuti pakhale thanzi labwino, kuphatikizapo mphamvu zambiri, chifukwa cha mavitamini "B", makamaka "B12", omwe Mphamvu ndi kulimbana ndi kutopa mwachibadwa, komanso nsomba ya salimoni ndi imodzi mwa magwero ochepa achilengedwe a vitamini D, omwe angathandize kulimbana ndi kutopa, kukupangitsani kukhala amphamvu kwambiri.

2. Mpunga wa Brown

Katswiri wodziwa za kadyedwe kabwino ka zakudya Frieda Hargo akuti mpunga wa bulauni, womwe umagwira ntchito zosiyanasiyana, ndi chakudya chabwino kwambiri ngati munthu akuchepa mphamvu chifukwa chakuti uli ndi manganese, mchere womwe umathandiza kuti thupi litulutse mphamvu kuchokera ku chakudya chochokera ku chakudya komanso ma protein omwe amadya. , zomwe zimapangitsa kuti azikhala ndi mphamvu kwa nthawi yayitali.

3. Peyala

Katswiri wa zakudya Helisi Amer amalimbikitsa kudya mapeyala chifukwa ali odzaza ndi fiber ndi mafuta abwino, omwe amagayidwa pang'onopang'ono kusiyana ndi chakudya chosavuta, ndipo amapereka mphamvu zowonjezereka.

4. Sipinachi

Dr. Hargo anasonyeza kuti sipinachi imakhala ndi chitsulo chochuluka, ndipo m'pofunika ngati munthu akulakalaka kuwonjezeka kwa mphamvu, chifukwa kusowa kwachitsulo m'thupi kungachepetse kutuluka kwa okosijeni ku ubongo, zomwe zimapangitsa kuti munthuyo azitopa, komanso kupewa mphamvu zopanda mphamvu, onjezerani sipinachi pazakudya kapena mutha.

5. Nyemba ndi nyemba

Katswiri wa zakudya Ashvini Mashru amalimbikitsa nyemba za fava ndi nyemba zouma chifukwa zimakhala ndi fiber yambiri, zomwe zimakhazikitsa shuga m'magazi. Iye akuti: "Kuyankha kwa insulini ku zakudya kungayambitse shuga wotsika m'magazi, kuchepa kumeneku kumabweretsa kutopa ndi kutaya mphamvu," Fiber yosungunuka imawonjezera nthawi yodutsa m'matumbo, motero kuchepetsa chimbudzi ndi nthawi yoyamwa ndikupangitsa kuti munthu amve kukhuta. nthawi yayitali. ”

6. Nyemba

Ndipo Pulofesa Diana Coy Castellanos amakhulupirira kuti chimodzi mwa zifukwa zomwe zimayambitsa kutopa zokhudzana ndi zakudya ndi kuchepa kwachitsulo m'thupi, kuti chitsulo ndi chofunika kwambiri popanga maselo ofiira a magazi omwe amanyamula mpweya m'thupi lonse, komanso chitsulo chimathandizanso kuti thupi likhale ndi mphamvu, ngati sizikwanira. Chifukwa cha iron, munthu amatha kumva kutopa komanso kutopa.

7. Mazira

Dr. Courtney Ferreira, yemwe ndi katswiri wa kadyedwe kovomerezeka ndi boma, anati: “Mazira, makamaka dzira lonse kuphatikizapo yolk, ndiwo njira yabwino kwambiri yopezera zakudya zopatsa mphamvu.” Kudya dzira lowiritsa kumapereka mphamvu zokhalitsa, ndipo mapuloteni ndi mafuta abwino omwe ali m’mazira amathandiza kuti dzira likhalebe lolimba. mayendedwe okhazikika a shuga.

8. mbatata

Dr. Amer anatchula mbatatayi, chifukwa ndi “chimodzi mwa zakudya zomwe zimapatsa mphamvu kwamuyaya chifukwa zili ndi fiber ndi ma carbohydrates ocholowana, kuwonjezera pa mavitamini A ndi C, omwe amathandizira kuti chitetezo cha mthupi chitetezeke.”

9. Amondi ndi mtedza

“Maamondi amawonjezera mphamvu, chifukwa amakhala ndi mapuloteni, fiber, mafuta opatsa thanzi, komanso amakhuta chifukwa ali ndi michere yambiri komanso mavitamini monga manganese, copper, riboflavin, ndi magnesium omwe amathandiza kukhala ndi mphamvu. kupanga,” anatero Jane Flachbart, katswiri wa kadyedwe.

Ngakhale kuti katswiri wa kadyedwe kake Lauren Manganiello akulangiza kudya mtedza, chifukwa ndi umodzi mwa mitundu ya mtedza wodzala ndi “omega-3 fatty acids yomwe imapangitsa munthu kumva kukhuta ndi kuchita zinthu nthawi imodzi.”

10. Humus

Katswiri wina wa kadyedwe kabwino ka zakudya, dzina lake Chelsea Elkin, ananena kuti kudya “theka la kapu ya nandolo kumapatsa thupi magalamu 15 a mapuloteni, limodzi ndi mafuta a monounsaturated omwe ndi ofunika kwambiri pa thanzi la mtima. Nandolo akhoza kuwonjezedwa ku saladi, ndipo akawotcha akhoza m’malo mwa zinyenyeswazi za buledi wokazinga kuti apindule kwambiri.”

11. Nkhumba za tuna ndi tirigu wathunthu

“Ngakhale kuli kofunika kudya chakudya cham’thupi chosavuta kugayidwa, munthu angafunikire kuwonjezera maprotini ndi mafuta pang’ono, zimene zingalepheretse shuga m’magazi kutsika mofulumira,” anatero katswiri wa za kadyedwe Rebecca Lewis.

12. Cottage tchizi

"Chikho chimodzi cha tchizi cha kanyumba chili ndi 25 magalamu a mapuloteni, ndipo kafukufuku wofalitsidwa m'magazini yotchedwa Appetite amasonyeza kuti zotsatira zokhutiritsa za tchizi za kanyumba ndizofanana ndi zotsatira zokhutiritsa za mazira," akutero Dr. Elkin.

13. Yogurt yachi Greek

Dr. Elkin akuwonjezera kuti yogurt yachigiriki imapereka mphamvu, chifukwa imakhala ndi 18 magalamu a mapuloteni pa 6-ounce kutumikira, podziwa kuti kuwonjezera zipatso zatsopano pamwamba ndi supuni ya amondi odulidwa kumapangitsa kukhala chotupitsa komanso chotupitsa, kuphatikizapo kupereka calcium kuti athandize. limbitsani mafupa..

14. Mkaka wokhala ndi ulusi wambiri

Dr. Andy de Santis akufotokoza kuti mbewu zodzaza ndi ulusi, monga chimanga, zikaphatikizidwa ndi zomanga thupi monga mkaka, pamapezeka mphamvu yosatha, “chifukwa zili ndi minyewa ya m’zakudya ndi ma carbohydrate, amene amagayidwa mwapang’onopang’ono, kumapangitsa munthu kumva kukhuta. kwa nthaŵi yaitali pamene akupereka zosoŵa.” zofunika m’maganizo ndi m’thupi.”

15. Mkate wa tirigu wonse wokhala ndi ricotta

Komanso, katswiri wa kadyedwe ka zakudya Judy Bird amapereka njira ina yomwe imaphatikiza mapuloteni ndi fiber kuti mukhale wokhuta kwa nthawi yaitali, yomwe ndi kudya mkate wathunthu wa tirigu wophimbidwa ndi tchizi cha ricotta ndi jamu kapena zipatso zodulidwa, ponena kuti "theka la chikho cha ricotta ili ndi ma gramu 14 a mapuloteni, Ulusi wochokera ku mkate wonse wa tirigu umadzaza ndi kukhuta ndipo umapangitsa shuga wamagazi kukhala wokhazikika.

16. Tchizi ndi apulo

Ponena za katswiri wa zakudya Michelle Stewart, amakhulupirira kuti kusakaniza kwa mapuloteni kungapezeke kuchokera ku tchizi, CHIKWANGWANI ndi chakudya chamafuta kuchokera ku maapulo, ndi mwayi wowonjezera zipatso, ndiwo zamasamba, mbewu zonse, mtedza ndi mbewu zomwe zimapatsa thupi zosowa za mavitamini, mchere, phytonutrients ndi fiber.

17. Keke ya mpunga ndi sliced ​​​​turkey

Dr. Stewart akuperekanso lingaliro la kuphatikiza mapuloteni ndi chakudya chamafuta kuti akhalebe ndi mphamvu tsiku lonse, mwa kudya makeke ampunga abulauni okhala ndi Turkey.

18. Chivwende ndi vwende

Pankhani ya zipatso, Dr. Manganiello amalimbikitsa kudya “mavwende ndi vwende chifukwa amakhala ndi madzi ambiri (pafupifupi 90%), zomwe zingathandize kuti munthu asamamve ludzu kwa nthawi yaitali, zomwe zimachepetsa kutopa ndi kutopa.

19. Nthochi

“Nthochi zimakhala zabwino ngati munthu akufunika kuti aziwonjezera mphamvu, chifukwa amapangidwa ndi mitundu itatu ya shuga (fructose, glucose, ndi sucrose) yomwe imalowetsedwa m’magazi pa liwiro losiyanasiyana, kutanthauza kuti munthuyo amapeza msanga msanga. onjezerani nyonga ndipo musadzavutikenso ndi kutopa pambuyo pake,” akutero Dr. Hargo.

20. Chokoleti Wakuda

Dr. Elkin akumaliza uphunguwo, ponena kuti chokoleti akhoza kudyedwa kuti apeze mphamvu zokwanira tsiku lonse, malinga ngati "sankhani chokoleti chakuda chomwe chili ndi cocoa 75% kapena kuposerapo, popeza izi zikuwonetsa kuchuluka kwa flavanols."

Maulosi a horoscope a Maguy Farah a chaka cha 2023