Idyani zakudya izi pa suhoor kuti mukhale ndi mphamvu

Idyani zakudya izi pa suhoor kuti mukhale ndi mphamvu

Sikuti zakudya zonse zimakhudza kuchuluka kwa mphamvu mofanana, ndipo kukulitsa mphamvu kumafuna njira yopezera zakudya zonse.

Zakudya zopatsa thanzi zimaphatikizapo zakudya zosiyanasiyana kuti mupeze mphamvu, motere:

1. Ululu

Oatmeal ndi chakudya cham'mimba chodzaza ndi mavitamini, mchere ndi fiber. Amawaika m'gulu la ma carbohydrate ovuta, motero amatenga nthawi yayitali kuti agayidwe kuposa tirigu wanu washuga. Kapu ya theka ya oatmeal wowuma imapereka 27 magalamu amafuta ndi magalamu 4 a fiber, kuphatikiza kwamphamvu kwa kuwongolera shuga m'magazi ndi mphamvu zokhalitsa.

2. Nthochi

Kudya nthochi imodzi yapakati kumapereka 26 magalamu a chakudya ndi magalamu atatu a fiber, zomwe thupi limatha kusintha kukhala mphamvu zokhalitsa. Ubwino wa nthochi umaphatikizansopo kuti ali ndi potaziyamu wochuluka, womwe ndi wofunikira kwambiri pa impso, mtima ndi mitsempha yamagazi ndikuchepetsa kuchepa kwa minofu.

3. Greek yoghurt

Mwa mitundu yonse ya yogati, yogati yachi Greek imapereka mapuloteni okhutiritsa njala. Pafupifupi phukusi la yogurt yachi Greek limapereka pafupifupi 8 magalamu amafuta ndi 20 magalamu a mapuloteni. Ma carbohydrates omwe ali mu yogati amawonjezera mphamvu, pomwe mapuloteni amapatsa thupi chinthu china kuti chigayidwe, kukulitsa mphamvu ya chakudya m'thupi.

4. mbatata

Mbatata ndi gwero labwino kwambiri lazakudya zopatsa mphamvu, zomwe zimapereka zotsatira zokhalitsa pamilingo yamphamvu. Mbatata imodzi yophikidwa sing'anga imapereka magalamu 24 amafuta ndi magalamu 4 a fiber. Mbatata zotsekemera zimakhalanso ndi carotenoids ndi polyphenols, zomwe zimapereka antioxidant, anti-inflammatory and anti-cancer properties.

5. mazira

Ngakhale kuti mazira samapereka mphamvu pawokha, amakhala ndi zakudya zofunikira kuti apange mphamvu. Mazira ndi chakudya chokhala ndi mapuloteni, koma amakhalanso ndi gulu la mavitamini a B, omwe amathandiza kwambiri pakupanga mphamvu.

Dzira limodzi lowiritsa limakhala ndi 0.07 mg wa thiamine, kapena 6% yazomwe zimaperekedwa tsiku lililonse. Thiamine ndiyofunikira kuti ipangitse shuga kuti ikhale yamphamvu, zomwe zikutanthauza kuti imathandiza thupi kugwiritsa ntchito chakudya chomwe chimadyedwa.

6. Beetroot

Beets akhoza kukhala chowonjezera pazakudya zopatsa thanzi. Zimakhala ndi zotsatira zabwino pa mphamvu. Kapu ya theka ya beets yophika yophika imapereka pafupifupi 8 magalamu amafuta ndi pafupifupi 2 magalamu a fiber. Mlingo wapakatikati wa ma carbohydrate ophatikizidwa ndi kuchuluka koyenera kwa fiber nthawi zambiri amamasulira kukhala mphamvu zofananira. Beets ndi gwero labwino kwambiri la ma antioxidants ndi michere yomwe imalumikizidwa ndikusintha kwa dongosolo la mtima ndi mtima, komanso, beets ali ndi ma nitrate ambiri, omwe thupi limawotcha kukhala nitric oxide. Nitric oxide imakhala ngati intracellular and extracellular messenger yofunikira pakukulitsa mitsempha yamagazi, chifukwa chake othamanga ambiri amadalira kuti azitha kuchita bwino.

7. Maamondi

Ma almond ndi zakudya zomwe zimakhala ndi mapuloteni komanso mafuta abwino. Ma gramu 30 a maamondi athunthu amapereka pafupifupi 6 magalamu amafuta, 6 magalamu a mapuloteni, ndi magalamu 14 amafuta. Chifukwa maamondi ali ndi shuga wotsika, sangapangitse shuga wambiri m'magazi. Ma almond ndi gwero labwino lazakudya zofunika monga mavitamini B ndi E ndi magnesium.

8. Mbeu za Chia

Mbeu za Chia zili ndi chiŵerengero choyenera cha mapuloteni, chakudya chamafuta ndi mafuta, zomwe zimapatsa mphamvu zambiri zomwe zimakupangitsani kuti mukhale ndi mphamvu tsiku lonse. Ma gramu 30 a mbewu za chia amapereka pafupifupi 12 magalamu amafuta, 4 magalamu a mapuloteni, 9 magalamu amafuta, pamodzi ndi fiber.

9. Sipinachi

Sipinachi imapereka maubwino ambiri azaumoyo, kuphatikiza ntchito yake pakuwonjezera mphamvu. Sipinachi imakhala ndi iron yambiri, yomwe ndi yofunika kwambiri popanga maselo ofiira a magazi. Sipinachi imatha kulumikizidwa ndi kuchuluka kwa mphamvu, popeza maselo ofiira am'magazi ndi ofunikira kuti azinyamula mpweya, ndipo mpweya ndi wofunikira pakupanga mphamvu.

10. Quinoa

Quinoa imadziwika kuti ndi gwero lazomangamanga lochokera ku mbewu, komanso njere yonse yomwe imakhala ndi mphamvu yamphamvu, chifukwa imakhala ndi ma amino acid asanu ndi anayi, kuwapanga kukhala mapuloteni athunthu komanso chakudya chabwino kwambiri chokonzanso minofu. Kapu imodzi ya quinoa yophika imapereka magalamu 40 a chakudya, 8 magalamu a mapuloteni, ndi magalamu 5 a fiber. Quinoa ndi gwero labwino la magnesium, potaziyamu, phosphorous ndi chitsulo.

11. Raspberry

Ma Blueberries amadziwika chifukwa cha mtundu wawo wowoneka bwino, koma amakhalanso ndi michere yochititsa chidwi yomwe ingapereke mphamvu. Ma Blueberries ndi gwero labwino lazakudya, ndipo ali odzaza ndi ma antioxidants omwe amalimbana ndi kupsinjika kwa okosijeni ndikuchepetsa kutopa. Zipatso za Blueberries zili ndi 14 mg ya vitamini C pa kapu, yomwe ndi 15% ya mlingo wovomerezeka tsiku lililonse.

12. Humus

Nkhuku zimapatsa zakudya zosiyanasiyana zofunika kuti apange mphamvu. Ndiwochulukira m'ma carbohydrate ovuta komanso ulusi, womwe umathandizira kutulutsa shuga m'thupi. Amakonzedwanso nthawi zambiri ndi mafuta a azitona, omwe angakhale magwero abwino a mafuta abwino.

Kapu ya theka la nandolo imapereka magalamu 20 amafuta, 6 magalamu a mapuloteni, ndi magalamu 4 a fiber, zomwe ndi zabwino kwambiri pakutulutsa mphamvu mosadukiza.

13. Nyemba

Lentilo imakhala ndi michere yambiri, imakhala gwero labwino lazakudya zovuta, zimapereka mphamvu zokhazikika zikatha kudya komanso kupereka shuga wokhazikika m'magazi. Kotala chikho cha mphodza chili ndi magalamu 30 a chakudya, 12 magalamu a mapuloteni, ndi ma gramu 5 a fiber. Kuchuluka kwake kwa fiber kumathandiza kuti chimbudzi chikhale bwino komanso mphamvu.

14. Nyemba

Mbali ya banja la legume, nyemba ndi chakudya chodzaza ndi michere yomwe imatha kukhudza kwambiri mphamvu. Nyemba zimadzaza ndi ma carbohydrate ovuta, zomwe zikutanthauza kuti zimatha kutulutsa mphamvu mosadukiza mukatha kuzidya. Chikho chimodzi cha nyemba chimapereka pafupifupi 20 magalamu a chakudya ndi 7 magalamu a fiber.

15. Madeti

Madeti ali ndi glucose, fructose ndi sucrose, kutanthauza kuti ali ndi shuga wambiri wachilengedwe ndipo amatha kupereka mphamvu mwachangu. Tsiku limodzi lokhala ndi ma 18 magalamu a chakudya, zomwe zimapangitsa kuti zikhale zosavuta zowonjezera mphamvu. Madeti ali ndi zakudya zambiri zofunika, kuphatikizapo mkuwa, chitsulo, manganese ndi potaziyamu.

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