Ukutya okubaluleke kakhulu okukunika amandla ngexesha lokuzila ukutya

Ukutya okubaluleke kakhulu okukunika amandla ngexesha lokuzila ukutya

Iingcali zezondlo zigxininisa ukuba ukutya okucebileyo kwiikhabhohayidrethi eziyinkimbinkimbi kunye neeprotheni zizona zikhetho ezingcono kakhulu zamandla imini yonke, kuba injongo kukugcina iswekile yegazi izinzile kwaye ugweme ezo ziphezulu kakhulu kunye nezisezantsi ezenza umntu azive elambile kwaye ediniwe. Ngoko ke, kunokwenzeka ukunyamezela ekutyeni oku kudla okunamandla okunika umzimba amandla kulo lonke usuku, ngokutsho kwapapashwa yiwebhusayithi ethi "Yitya Oku Kungenjalo".

1. Iisalmon

Ingcali yezondlo uRima Kleiner ucebisa ukuba kutyiwe isalmon, ethathwa njengenye yokutya okuthandwayo ukonyusa amandla kuba inezondlo ezityebileyo kwaye inegalelo kwizinto ezininzi eziluncedo zempilo, kubandakanywa amanqanaba amandla, ngenxa yeevithamini "B", ngakumbi "B12", ethi inokunceda ukonyusa amanqanaba amandla.Amandla kunye nokulwa nokudinwa ngokwemvelo, kunye nesalmon yenye yemithombo embalwa yendalo yevithamin D, enokunceda ukulwa nokudinwa, ikwenza uzive unamandla.

2. Irayisi eBrown

Ingcali ngezondlo uFrieda Hargo uthi irayisi emdaka, eyinxalenye yezinto ezininzi zokutya, kukutya okumnandi ukuba umntu unengxaki yokuncipha kwamandla, kuba ityebile kwimanganese, iminerali enceda umzimba ukuba uvelise amandla kwicarbohydrates kunye neeproteni azisebenzisayo. , nto leyo eyenza ukuba uzive unamandla ixesha elide.

3. Ivokhado

Ugqirha wezondlo uHelisi Amer ucebisa ukutya iiavokhado kuba zizele yifiber kunye namafutha anempilo, zombini ezo zigaywa kancinci kunecarbohydrates ezilula, kwaye zibonelela ngamandla azinzileyo.

4. Isipinatshi

UDkt. Hargo wabonisa ukuba isipinatshi sisityebi kwintsimbi, kwaye kuyimfuneko ukuba umntu unqwenela ukwanda kwamandla, ngenxa yokuba ukungabikho kwentsimbi emzimbeni kunokunciphisa ukuhamba kweoksijini kwingqondo, eyenza umntu azive ediniwe, kwaye ukunqanda amandla asezantsi, yongeza isipinatshi ekutyeni okanye unako Isithako kwismoothie yeziqhamo.

5. Iimbotyi kunye neembotyi

Ugqirha wezondlo uAshvini Mashru ucebisa iimbotyi zefava kunye neembotyi ezomisiweyo kuba zinefiber ephezulu, ezinzisa iswekile yegazi. Uthi: Ukusabela okuphezulu kwe-insulin ekutyeni kunokukhokelela kwiswekile yegazi ephantsi, oku kuncipha kukhokelela ekudinweni nasekulahlekelweni kwamandla, "Ifiber enyibilikayo yonyusa ixesha lokuhamba emathunjini, ngaloo ndlela inciphisa ukugaya kunye nexesha lokufunxa kwaye ikhokelela kwimvakalelo yokuzala. ixesha elide.”

6. Iilentile

Kwaye uNjingalwazi uDiana Coy Castellanos ukholelwa ukuba esinye sezizathu eziqhelekileyo zokudinwa okunxulumene nokutya kukusilela kwe-iron anemia, ukuba i-iron ibalulekile ekwenzeni iiseli ezibomvu zegazi ezithwala ioksijini kuwo wonke umzimba, kunye nentsimbi inceda umzimba ukuba uvelise amandla, ukuba ayanelanga. Kwintsimbi, umntu usenokuziva ediniwe kwaye ediniwe.

7. Amaqanda

UGqr. Courtney Ferreira, ingcali yezokutya ebhalisiweyo uthi: “Amaqanda, ingakumbi iqanda elipheleleyo kuquka nomthubi, yeyona ndlela ifanelekileyo ekutyeni okunika amandla amandla.” Ukutya iqanda elibilisiweyo kunika amandla ahlala ixesha elide, yaye iprotini namafutha asempilweni asemaqandeni anceda ekulondolozeni ukutya. amanqanaba eswekile yegazi azinzileyo.

8. ibhatata

UGqr. Amer ukhankanya ibhatata, kuba “yenye yokutya okunika amandla ahlala ehleli kuba inefibre kunye neecarbohydrates ezintsonkothileyo, ukongezelela kwiivithamin A no-C, ezikwanceda amajoni omzimba.”

9. Iialmond kunye nama-walnuts

“Iamangile zinika amandla amandla, njengoko zizele yiprotheyini, ifayibha kunye namafutha asempilweni, kwaye zinika imvakalelo yokuhlutha kuba zityebile kwiminerali kunye neevithamini ezifana nemanganese, ikopolo, riboflavin, nemagnesium ezinceda ukuxhasa amandla. imveliso,” utsho uJane Flachbart, ingcali yezondlo.

Ngoxa isazi ngezondlo uLauren Manganiello ecebisa ukutya amandongomane, kuba lolunye lweentlobo zamandongomane atyebileyo “ngeomega-3 fatty acids enika imvakalelo yokuhlutha nokusebenza kwangaxeshanye.”

10. I-Hummus

UGqr. Chelsea Elkin, ingcali yezondlo, uthi ukutya “isiqingatha sekomityi yeeertyisi kunika umzimba iigram ezili-15 zeprotini, kunye namafutha akwimonounsaturated abalulekile kwimpilo yentliziyo. Ii-ertyisi zinokongezwa kwisaladi, yaye emva kokugcadiswa ziyakwazi ukuthabathel’ indawo iimvuthuluka zesonka ezigcadiweyo ukuze zifumane iingenelo ezingakumbi nezikruqukileyo.”

11. I-tuna kunye ne-wheat crackers

“Nangona kubalulekile ukutya ukutya okunekhabhohayidrethi ekulula ukwetyisa, umntu unokufuna ukongezelela ngeprotheyini encinane namafutha, nto leyo eya kuthintela ukuba izinga leswekile egazini lehle ngokukhawuleza,” utsho njalo ingcali ngezondlo uRebecca Lewis.

12. I-Cottage cheese

"Indebe enye ye-cottage cheese iqulethe i-25 grams yeprotheni, kwaye uphando olupapashwe kwiphephancwadi i-Appetite lubonisa ukuba imiphumo ye-satiating ye-cottage cheese ifana nemiphumo egcweleyo yamaqanda," kusho uDkt Elkin.

13. Iyogurt yesiGrike

UDkt Elkin wongezelela ukuba i-yogurt yamaGrike inika amandla, njengoko iqulethe i-18 grams yeprotheyini nganye kwi-6-ounce ekhonzayo, ephawula ukuba ukongeza iziqhamo ezitsha phezulu kunye nepunipoon ye-almonds egayiweyo yenza i-snack enkulu kunye ne-snack, kunye nokubonelela nge-calcium ukunceda. qinisa amathambo.

14. Icereal enefiber eninzi enobisi

UGqr. Andy de Santis uchaza ukuba xa ukutya okuziinkozo okutyebileyo kwifayibha, njengecereal yebran, kudityaniswe neprotein enjengobisi, kufunyanwa amandla azinzileyo, “kuba zinefibre yokutya neecarbohydrates, ezityiswa kancinane, nto leyo eyenza umntu azive ehluthi. ixesha elide ngoxa unikela iintswelo.” eziyimfuneko engqondweni nasemzimbeni.”

15. Isonka sengqolowa esipheleleyo kunye ne-ricotta

Kwakhona, ingcali yezondlo uJudy Bird inika enye inketho edibanisa iprotein kunye nefiber ukuze ihluthe ixesha elide, kukutya isonka sengqolowa esigqunywe ngetshizi ye-ricotta kunye nejam okanye isiqhamo esisikiweyo, ephawula ukuba “isiqingatha sekomityi yengqolowa. i-ricotta ineegram ezili-14 zeprotheyini, Ifayibha ephuma kwisonka sengqolowa yonke iyazala kwaye iyahlutha kwaye igcina iswekile yegazi izinzile.

16. Itshizi kunye neapile

Ngokuphathelele i-nutritionist uMichelle Stewart, ukholelwa ukuba umxube weprotheyini unokufumaneka kwitshizi, i-fiber kunye ne-carbohydrates esuka kuma-apile, kunye nethuba lokongeza iziqhamo, imifuno, ukutya okuziinkozo, amandongomane kunye nembewu enika umzimba iimfuno zayo zeevithamini, iiminerali, i-phytonutrients kunye nefiber.

17. Ikhekhe lerayisi kunye ne-turkey eqoshiwe

UGqr Stewart uphinde ucebise ukudibanisa iprotheni kunye ne-carbohydrates ukugcina amandla imini yonke, ngokutya amaqebelengwane erayisi amdaka afakwe kwi-turkey.

18. Ivatala kunye nemelon

Ngokuphathelele iziqhamo, uGqr. Manganiello ucebisa ukuba kutyiwe “ivatala nevatala kuba zinepesenti enkulu yamanzi (malunga nama-90%), nto leyo enokukunceda unganxanwa ixesha elide, nto leyo enciphisa ukudinwa nokudinwa.

19. Ibhanana

“Iibhanana zimnandi xa umntu efuna ukongezwa amandla, njengoko zenziwe ziintlobo ezintathu ezahlukeneyo zeswekile (fructose, glucose, sucrose) ethi ifunxe egazini ngesantya esahlukileyo, nto leyo ethetha ukuba umntu uya kufumana ngokukhawuleza. ukuqinisa amandla uze ungakhathazwa kukudinwa kamva.” Amandla aphantsi kuba i-sucrose iya kugcina umlinganiselo wegazi uzinzile.”

20. Itshokholethi emnyama

UGqr Elkin uqukumbela eli cebiso, esithi itshokolethi inokutyiwa ukuze ufumane amandla aneleyo imini yonke, ngaphandle kokuba "ukhetha itshokolethi emnyama enomxholo we-cocoa we-75% okanye ngaphezulu, njengoko oku kubonisa inani eliphezulu le-flavanols."

Uqikelelo lukaMaguy Farah lwehoroscope yonyaka ka-2023