Yidla lokhu kudla nge-suhoor ukuze uthole amandla

Yidla lokhu kudla nge-suhoor ukuze uthole amandla

Akukhona konke ukudla okuthinta amazinga wamandla ngendlela efanayo, futhi ukukhulisa amandla kudinga indlela ephelele yokudla okunomsoco. Nakuba ama-carbohydrate aziwa ngokuba nomthelela kumazinga eglucose egazini, ezinye izakhamzimba zingase zisekele namazinga wamandla.

Ukudla okunomsoco kuhlanganisa ukudla okuhlukahlukene ukuze uthole amandla, kanje:

1. Ummbila

I-Oatmeal iyi-carbohydrate enomsoco egcwele amavithamini, amaminerali kanye ne-fiber encibilikayo. Ahlukaniswa njengama-carbohydrate ayinkimbinkimbi, ngakho athatha isikhathi eside ukugaya kunoshukela wakho ojwayelekile. Inkomishi enguhhafu ye-oatmeal eyomile inikeza amagremu angu-27 wamacarbohydrate kanye namagremu angu-4 wefayibha, inhlanganisela enamandla yokulawula ushukela wegazi namandla ahlala isikhathi eside.

2. Ubhanana

Ukudla ubhanana owodwa ophakathi kunikeza amagremu angu-26 amakhabhohayidrethi namagremu angu-3 efayibha, umzimba ongayiguqula ibe amandla ahlala isikhathi eside. Izinzuzo zikabhanana zihlanganisa nokuthi ucebile nge-potassium, okuyisakhi esibalulekile ekusebenzeni kwezinso, inhliziyo kanye nezinzwa futhi kunciphisa ukugoqa kwemisipha.

3. iyogathi yesiGreki

Kuzo zonke izinhlobo ze-yogurt, iyogathi yesiGreki inikeza okuqukethwe kwamaprotheni anelisa indlala kakhulu. Iphakethe elimaphakathi leyogathi yesiGreki elilula linikeza cishe amagremu angu-8 ama-carbohydrate namagremu angu-20 wamaprotheni. Ama-carbohydrate akuyogathi andisa amandla, kuyilapho amaprotheni enikeza umzimba enye into ongayigaya, andise umphumela wama-carbohydrates emzimbeni.

4. ubhatata

Ubhatata ungumthombo omuhle kakhulu wama-carbohydrate ayinkimbinkimbi, anikeza imiphumela ehlala isikhathi eside emazingeni wamandla. Ubhatata olulodwa olubhakiwe oluphakathi lunikeza amagremu angu-24 wamacarbohydrate kanye namagremu angu-4 efayibha. Ubhatata nawo ucebile kuma-carotenoids nama-polyphenols, ahlinzeka nge-antioxidant, anti-inflammatory kanye nezindawo zokulwa nomdlavuza.

5. amaqanda

Nakuba amaqanda awanikezi amandla ngokwawo, aqukethe imisoco ebalulekile ekukhiqizeni amandla. Amaqanda awukudla okunamaprotheni amaningi, kodwa aqukethe neqembu lamavithamini B, adlala indima ebalulekile ekukhiqizeni amandla.

Iqanda elilodwa elibilisiwe liqukethe u-0.07 mg we-thiamine, noma u-6% womthamo onconywayo wansuku zonke. I-Thiamine iyadingeka ukuze kugaywe i-glucose ukuze ibe namandla, okusho ukuthi isiza umzimba ukuthi usebenzise ama-carbohydrate adliwe.

6. I-Beetroot

Ama-beet angaba isengezo esinomsoco ekudleni okulinganiselayo. Kunomthelela omuhle emandleni. Inkomishi enguhhafu yezithombo eziphekiwe ezisikiwe inikeza cishe amagremu angu-8 ama-carbohydrate kanye namagremu angu-2 wefayibha. Idosi emaphakathi yama-carbohydrate ehlanganiswe nenani elifanele le-fibre ngokuvamile ihumusha emazingeni wamandla angaguquki. Ama-beet nawo angumthombo omuhle kakhulu wama-antioxidants kanye nezakhamzimba ezixhunywe ekuthuthukisweni kwesimiso senhliziyo nemithambo yegazi.Futhi, ama-beet acebile kuma-nitrate, okuthi umzimba uwagawulise abe yi-nitric oxide. I-nitric oxide isebenza njenge-intracellular and extracellular messenger ebalulekile ekwandiseni imithambo yegazi, yingakho abasubathi abaningi bethembele kuyo ukuze bathuthukise ukusebenza kwezemidlalo.

7. Ama-alimondi

Ama-alimondi ayimithombo yamandla enempilo equkethe amaprotheni namafutha anempilo. Ama-alimondi angama-30 amagremu anikeza cishe amagremu angu-6 ama-carbohydrate, amagremu angu-6 wamaprotheni, namagremu angu-14 amafutha. Ngenxa yokuthi ama-alimondi anoshukela omncane, akunakwenzeka ukuthi abangele ushukela wegazi ophezulu. Ama-alimondi nawo angumthombo omuhle wezakhi ezibalulekile ezifana namavithamini B no-E kanye ne-magnesium.

8. Imbewu ye-Chia

Imbewu ye-Chia iqukethe isilinganiso esilinganiselwe samaprotheni, ama-carbohydrates namafutha, ihlinzeka ngokukhululwa okuqhubekayo kwamandla okushiya uzizwe unamandla usuku lonke. Amagremu angu-30 okunikezwa kwembewu ye-chia kunikeza cishe amagremu angu-12 wamacarbohydrates, amagremu angu-4 wamaprotheni, namagremu angu-9 wamafutha, kanye nefayibha.

9. Isipinashi

Isipinashi sinikeza izinzuzo eziningi zezempilo ezingaba khona, okuhlanganisa indima yaso ekukhuliseni amazinga amandla. Isipinashi sicebile ngensimbi, okuyingxenye ebalulekile yokukhiqizwa kwamangqamuzana egazi abomvu. Isipinashi singaxhunyaniswa namazinga wamandla, njengoba amangqamuzana abomvu egazi ayadingeka ukuze kuthuthwe umoya-mpilo, futhi umoya-mpilo uyadingeka ekukhiqizeni amandla.

10. I-quinoa

I-Quinoa yaziwa njengomthombo wamaprotheni asekelwe esitshalweni, kanye nokusanhlamvu okuphelele okunamandla amakhulu, ngenxa yokuthi iqukethe wonke ama-amino acid ayisishiyagalolunye abalulekile, okwenza kube iphrotheni ephelele kanye nokudla okuhle kakhulu kokulungisa izicubu. Inkomishi eyodwa yequinoa ephekiwe inikeza amagremu angu-40 ama-carbohydrate, amagremu angu-8 wamaprotheni, namagremu angu-5 efayibha. I-Quinoa ingumthombo omuhle we-magnesium, i-potassium, i-phosphorus ne-iron.

11. Okusajingijolo

Amajikijolo aluhlaza aziwa ngombala wawo ogqamile, kodwa futhi aqhosha ngezakhi ezimangalisayo ezinganikeza amandla. Amajikijolo angumthombo omuhle wama-carbohydrates, futhi agcwele ama-antioxidants alwa nokucindezeleka okwenziwe nge-oxidative futhi anciphise ukukhathala. Amajikijolo aluhlaza aqukethe u-14 mg kavithamini C inkomishi ngayinye, okungamaphesenti angu-15 yenani elinconywayo lansuku zonke.

12. I-Hummus

Ama-chickpeas anikeza inqwaba yemisoco ebalulekile ekukhiqizeni amandla. Icebile kuma-carbohydrate ayinkimbinkimbi kanye ne-fiber, ehlinzeka ngokukhululwa okuqhubekayo kweglucose emzimbeni. Ibuye ivame ukulungiswa ngamafutha omnqumo, okungaba umthombo omuhle wamafutha anempilo.

Inkomishi enguhhafu kaphizi inikeza amagremu angu-20 amakhabhohayidrethi, amagremu angu-6 wamaprotheni, namagremu angu-4 wefayibha, okuyinto enhle kakhulu ekukhishweni kwamandla okuqhubekayo.

13. Udali

I-Lentils igcwele izakhi, iwumthombo omuhle wama-carbohydrate ayinkimbinkimbi, inikeza ukukhululwa okuqhubekayo kwamandla ngemva kokusetshenziswa futhi inikeza amazinga kashukela egazini azinzile. Ikota yenkomishi ye-lentile iqukethe amagremu angu-30 ama-carbohydrate, amagremu angu-12 wamaprotheni, namagremu angu-5 efayibha. I-fibre yayo ephezulu isiza ukulawula ukugaya kanye namandla.

14. Ubhontshisi

Ingxenye yomndeni we-legume, ubhontshisi uwukudla okunomsoco okungaba nomthelela omkhulu emazingeni wamandla. Ubhontshisi ugcwele ama-carbohydrate ayinkimbinkimbi, okusho ukuthi anganikeza ukukhululwa okuqinile kwamandla ngemva kokuwadla. Inkomishi enguhhafu kabhontshisi inikeza cishe amagremu angu-20 ama-carbohydrate namagremu angu-7 efayibha.

15. Izinsuku

Amadethi aqukethe i-glucose, i-fructose ne-sucrose, okusho ukuthi acebile ngoshukela wemvelo futhi anganikeza amandla asheshayo. Idethi eyodwa ene-pitted iqukethe amagremu angu-18 wamacarbohydrates, okwenza kube isikhuthazi samandla esilula. Amadethi aqukethe izakhi eziningi ezibalulekile, okuhlanganisa ithusi, insimbi, i-manganese ne-potassium.

Ama-Pisces athanda i-horoscope yonyaka ka-2024