Ukudla okubaluleke kakhulu okukunikeza amandla ngesikhathi sokuzila

Ukudla okubaluleke kakhulu okukunikeza amandla ngesikhathi sokuzila

Ochwepheshe bokudla okunomsoco bagcizelela ukuthi ukudla okunothe ngama-carbohydrate ayinkimbinkimbi namaprotheni kuyizindlela ezingcono kakhulu zokuthola amandla usuku lonke, ngoba umgomo uwukugcina ushukela wegazi uzinzile futhi ugweme lokho kuphakama okudlulele nokwehla okwenza umuntu azizwe elambile futhi ekhathele. Ngakho-ke, kungenzeka ukuphikelela ekudleni lokhu kudla okunamandla okunikeza umzimba amandla usuku lonke, ngokusho kwalokho okwanyatheliswa yiwebhusayithi ethi "Yidla Lokhu Akukona Lokho".

1. Isamoni

Isazi sokudla okunomsoco u-Rima Kleiner uncoma ukudla i-salmon, ebhekwa njengenye yezinhlobo zokudla ezithandwayo ukuze kwandiswe amandla ngoba inothile ngemisoco futhi inomthelela ezinzuzweni eziningi ezinhle zezempilo, okuhlanganisa amazinga wamandla, ngenxa yamavithamini "B", ikakhulukazi "B12", okuyinto Amandla futhi alwe nokukhathala ngokwemvelo, futhi i-salmon ingenye yemithombo embalwa yemvelo kavithamini D, engasiza ukulwa nokukhathala, ikwenze uzizwe unomdlandla.

2. Irayisi elinsundu

Ungoti wezokudla okunomsoco uFrieda Hargo uthi irayisi elinsundu, eliyisithako esisebenza ngezindlela eziningi, liwukudla okuhle uma umuntu ehlaselwa ukuncipha kwamandla, ngoba linothile nge-manganese, imineral esiza umzimba ukuthi ukhiqize amandla kuma-carbohydrates namaprotheni owasebenzisayo. , okwenza izizwe inamandla isikhathi eside.

3. Ukwatapheya

Isazi sokudla okunomsoco u-Helisi Amer uncoma ukudla ukwatapheya ngoba agcwele i-fibre namafutha anempilo, womabili agaywa kancane kakhulu kunama-carbohydrate alula, futhi anikeza amandla aqhubekayo.

4. Isipinashi

UDkt. Hargo wabonisa ukuthi isipinashi sicebile ngensimbi, futhi kuyadingeka uma umuntu elangazelela ukwanda kwamandla, ngoba ukuntuleka kwe-iron emzimbeni kunganciphisa ukugeleza komoya-mpilo ebuchosheni, okwenza umuntu azizwe ekhathele, futhi ukuze ugweme amandla aphansi, engeza isipinashi esidlweni noma ikani Isithako esisesithelweni esibushelelezi.

5. Ubhontshisi nobhontshisi

Ungoti wezokudla okunomsoco u-Ashvini Mashru uncoma ubhontshisi we-fava nobhontshisi omisiwe ngoba une-fiber ephezulu, eyenza ushukela egazini uzinze. Uthi: “Ukusabela kwe-insulin eningi ekudleni kungaholela ekwehliseni ushukela wegazi, lokhu kuncipha kuholela ekukhathaleni nasekulahlekelweni amandla, “I-soluble fiber yandisa isikhathi sokuhamba emathunjini, ngaleyo ndlela yehlise ukugayeka kokudla kanye nesikhathi sokumuncwa futhi iholele ekubeni nomuzwa wokugcwala. isikhathi eside.”

6. Udali

Futhi uProfesa Diana Coy Castellanos ukholelwa ukuthi enye yezimbangela ezivamile zokukhathala okuhlobene nokudla ukuntuleka kwe-iron anemia, ukuthi i-iron ibalulekile ekwenzeni amangqamuzana abomvu egazi athwala umoya-mpilo kuwo wonke umzimba, futhi insimbi isiza umzimba ukuba ukhiqize amandla, uma enganele. Ekwe-iron, umuntu kungenzeka azizwe ekhathele futhi ekhathele.

7. Amaqanda

UDkt. Courtney Ferreira, isazi sezokudla esibhalisiwe, uthi: “Amaqanda, ikakhulukazi lonke iqanda kuhlanganise ne-yolk, ayindlela engcono kakhulu yokudla okunikeza amandla.” Ukudla iqanda elibilisiwe kunikeza amandla ahlala njalo, futhi amaprotheni namafutha anempilo emaqandeni kusiza ukulondoloza. amazinga kashukela egazini azinzile.

8. ubhatata

UDkt. Amer ukhuluma ngobhatata, ngoba “ungomunye wokudla okunikeza amandla unomphela ngoba uqukethe i-fiber nama-carbohydrate ayinkimbinkimbi, ngaphezu kwamavithamini A no-C, nawo athuthukisa amasosha omzimba.”

9. Ama-alimondi nama-walnuts

“Ama-alimondi anika amandla amandla, njengoba egcwele amaprotheni, i-fibre, namafutha enhliziyo, futhi anikeza umuzwa wokusutha ngoba anothile ngamaminerali namavithamini afana ne-manganese, ithusi, i-riboflavin, ne-magnesium esiza ukusekela amandla. ukukhiqizwa,” kusho uJane Flachbart, uchwepheshe wezokudla.

Nakuba isazi sokudla okunomsoco uLauren Manganiello seluleka ukudla ama-walnuts, ngoba angolunye lwezinhlobo zamantongomane anothe “ngama-omega-3 fatty acids anikeza umuzwa wokusutha nomsebenzi ngesikhathi esifanayo.”

10. I-Hummus

UDkt. Chelsea Elkin, uchwepheshe wokudla okunempilo, uveza ukuthi ukudla “uhhafu wenkomishi kaphizi kunikeza umzimba amagremu angu-15 amaprotheni, kanye namafutha e-monounsaturated abalulekile empilweni yenhliziyo. Ama-chickpeas angafakwa esaladini, futhi ngemva kokuwugazinga angafaka imvuthuluka yesinkwa esithosiwe ukuze azuze okwengeziwe futhi ashwabene.”

11. I-tuna kanye nama-crackers kakolweni

“Nakuba kubalulekile ukudla ama-carbohydrate alula, agayeka kalula, kungase kudingeke ukuthi umuntu awangezele ngamaprotheni namafutha amancane, okuzovimbela izinga likashukela egazini ukuba lehle ngokushesha,” kusho isazi sokudla okunomsoco uRebecca Lewis.

12. I-cottage shizi

"Inkomishi eyodwa ye-cottage shizi iqukethe amagremu angu-25 amaprotheni, futhi ucwaningo olwanyatheliswa kumagazini i-Appetite lubonisa ukuthi imiphumela yokusuthisa ye-cottage shizi ifana nemiphumela esuthisayo yamaqanda," kusho uDkt Elkin.

13. I-yogurt yesiGreki

UDkt. Elkin wengeza ngokuthi iyogathi yesiGreek inikeza amandla, njengoba iqukethe amagremu angu-18 weprotheyini ngokuphakelwa kwama-ounce angu-6, ephawula ukuthi ukwengeza isithelo esisha phezulu kanye nesipuni sama-alimondi aqoshiwe kwenza kube isidlo esiphundu nesiphundu, futhi inikeza i-calcium ukusiza. qinisa amathambo..

14. I-high-fiber cereal enobisi

UDkt. Andy de Santis uchaza ukuthi lapho okusanhlamvu okucebile nge-fiber, njenge-bran cereal, kuhlanganiswe namaprotheni afana nobisi, kutholakala amandla aqhubekayo, “ngoba aqukethe i-fiber yokudla kanye nama-carbohydrate, agayeka kancane, anikeze umuzwa wokusutha. isikhathi eside kuyilapho inikeza izidingo.” ezidingekayo engqondweni nasemzimbeni.”

15. Isinkwa sikakolweni esiphelele nge-ricotta

Futhi, isazi sokudla okunempilo uJudy Bird sinikeza enye inketho ehlanganisa amaprotheni nefayibha ukuze kugcwale isikhathi eside, okuwukudla isinkwa sikakolweni esigcwele ushizi we-ricotta nojamu noma isithelo esisikiwe, siphawula ukuthi “uhhafu wenkomishi I-ricotta iqukethe amagremu angu-14 amaprotheni, I-fiber evela esinkwa sikakolweni nayo iyagcwala futhi iyasutha futhi igcina ushukela wegazi uzinzile.

16. Ushizi kanye ne-apula

Ngokuqondene nesazi sokudla okunomsoco uMichelle Stewart, ukholelwa ukuthi ingxube yamaprotheni ingatholakala kushizi, i-fiber kanye nama-carbohydrate avela kuma-apula, nethuba lokwengeza izithelo eziningi, imifino, okusanhlamvu okuphelele, amantongomane nembewu enikeza umzimba izidingo zawo zamavithamini, amaminerali, ama-phytonutrients kanye ne-fiber.

17. Ikhekhe lelayisi eline-turkey elisikiwe

UDkt. Stewart uphinde asikisele ukuhlanganisa amaprotheni nama-carbohydrate ukuze kugcinwe amandla usuku lonke, ngokudla amaqebelengwane elayisi ansundu ahlanganiswe ne-turkey.

18. Ikhabe kanye nekhabe

Mayelana nezithelo, uDkt. Manganiello utusa ukudla “ikhabe nekhabe ngoba linamanzi amaningi (cishe amaphesenti angu-90), angasiza ekungawomi isikhathi eside, okunciphisa ukukhathala nokukhathala.”

19. Umabhebhana

“Ubhanana muhle uma umuntu edinga ukunyuselwa amandla, ngoba wakhiwe izinhlobo ezintathu zikashukela (fructose, glucose, sucrose) ongena egazini ngesivinini esihlukene, okusho ukuthi uzosheshe athole ukudla. ukuqina kwamandla futhi ungakhathali kamuva,” kusho uDkt. Hargo.” Amandla aphansi ngoba i-sucrose izogcina izinga legazi liqinile.”

20. Ushokoledi Omnyama

UDkt. Elkin uphetha lesi seluleko, ethi ushokoledi ungadliwa ukuze uthole amandla anele usuku lonke, inqobo nje uma “ukhetha ushokoledi omnyama onokhokho ongu-75% noma ngaphezulu, njengoba lokhu kubonisa inani eliphakeme lama-flavanol.”

Izibikezelo ze-horoscope zika-Maguy Farah zonyaka ka-2023