Ukudla okuthuthukisa umsebenzi futhi kunikeza umzimba wakho amandla

Ngabe ufuna ukudla okuthuthukisa umsebenzi, kunikeze umzimba wakho amandla nobungqabavu, okukuvumela ukuthi wenze yonke imisebenzi ngaphandle kobuthakathaka nokukhathala, nakhu ukudla okuyishumi okuvela ku-Anna Salwa okuthuthukisa umsebenzi nobungqabavu

1 - Oats

Awekho ngaphezu kwama-calories angu-166 inkomishi ye-oats ngayinye. Ama-oats anothile ngamavithamini namaminerali amaningi, futhi uma ezinye izithelo zengezwa kuwo, anikeza ukudla okuphelele okunempilo.

2- Popcorn

I-Popcorn ingaba isidlo esiwusizo nesinikeza amandla, ngenxa yama-carbohydrates ayo kanye nemicu. Futhi, inkomishi ngayinye yama-popcorn ayinawo ama-calories angaphezu kwama-31.

3- Ushokoledi omnyama

Ngokusho kwe-Healthline, ama-antioxidants ku-cocoa ahlinzeka ngezinzuzo eziningi zezempilo, kanye nokukhulisa amandla engqondo nomoya. Ucezu lwamagremu angu-30 lukashokoledi omnyama luqukethe ama-calories angu-153.

4- irayisi elinsundu

Irayisi elinsundu lisiza ekuguquleni ama-carbohydrate namaprotheni emzimbeni abe amandla ngoba liphezulu kumanganese. I-fiber ekulayisini elinsundu, ngokusho kwe-Healthline, iphinde isize ekulawuleni amazinga kashukela egazini, esiza ukugcina amazinga ezinzile wamandla usuku lonke. Inkomishi ngayinye yerayisi elinsundu inikeza amakholori angu-218.

5 - I-Hummus

Ochwepheshe bokudla okunomsoco bayeluleka ukuthi udle ukudla okuhlanganisa uphizi, imbewu kasesame, uwoyela nolamula ukuze uthole umthombo omuhle wamandla, bephawula ukuthi isipuni ngasinye sikaphizi sinamakhalori angu-27.

6- Amalenti

Inkomishi ngayinye ye-lentils inikeza ama-calories angu-230. I-Northwestern Medicine iyachaza, "Inhlanganisela yamaprotheni, ama-carbohydrate ayinkimbinkimbi, kanye ne-fiber, etholakala ngokudla ingxenye yenkomishi ye-lentile ephekiwe, inikeza amandla amakhulu, ikakhulukazi njengoba inothile nge-folate, insimbi, i-manganese ne-zinc."

7- Ikhabe

Ikhabe lingesinye sezithelo ezibaluleke kakhulu ehlobo, njengoba liqukethe cishe u-91% wamanzi nama-calories angu-46 inkomishi ngayinye yama-cubes amakhabe. Ikhabe liwusizo ekunqobeni noma yikuphi ukukhathala ngenxa yokuphelelwa amanzi emzimbeni, futhi izingxenye zalo zoshukela wemvelo, i-fiber kanye nama-antioxidants kunikeza umzimba amandla.

8 - ama-strawberry

Inkomishi ngayinye yama-strawberries inikeza ama-calories angu-46, njengoba kwenza ikhabe. Uvithamini C kanye nama-antioxidants kuma-strawberries asiza ukulwa nezifo emzimbeni, futhi anqobe umuzwa wokukhathala nokukhathala.

9 - I-apula

Ama-apula ahlinzeka ngenhlanganisela ephelele kashukela wemvelo, i-fiber, kanye namaphesenti aphezulu ama-antioxidants. Ngokombiko weHealthline, ucwaningo selukhombisile ukuthi ama-antioxidants asiza ukubambezela ukugaywa kwama-carbohydrates, ngakho akhulula amandla isikhathi eside. Ungathola cishe ama-calories angu-95 ku-apula ngalinye eliphakathi nendawo.

10- Ubhanana

Ubhanana unama-calories angu-105 ngesithelo esiphakathi nendawo. Kuwukudla okulula okucebile ngama-carbohydrate, uvithamini B6, uvithamini C kanye ne-potassium, konke okusiza ukwandisa amandla.