Kuwana Kuvandudza Utano Hwenyika
Ndiani asingagoni kushandisa simba rakawanda? Vakawanda vedu hatina zvakakwana, uye patinenge tichinzwa zvakaderera, kuenda kune-kune zvekudya nekunwa kunowanzove kwakakwirira mumakhahydrates, kunyanya kubva kune shuga uye / kana caffeine. Zvinhu izvozvo zvichakupa kukurudzira kwenguva pfupi, asi kazhinji kunoteverwa nekuparara.
Saka chii chaunofanira kudya kuti uwedzere simba rako? Iwe une zvakawanda zvingasarudzwa izvo zvine utano kupfuura zvaunowana mumichina yakawanda yevending, uye urongwa hunogona kunge hunosanganisira zvinhu zvakawanda zvekudya iwe unofarira asi hauna kuziva kuti zvinogona kukupedza mangwanani kana kuti pakati pepakati masikati masikati .
Kuneta-Kurwisa Nutrients
Iwe unoda zvimwe zvibereko kuti unzwe uine hutano uye uine simba. Izvi hazviiti nokuti ivo vanokurudzira, kufanana ne caffeine, asi nokuti muviri wako unovashandisa kuti uite simba pane masero emagetsi. Ndicho chinokurudzira chaizvo pane kungokurumidza kukwira zvinhu zvakasikwa kwenguva duku.
Zvimwe zvezvibereko izvi zvinopa simba zvinosanganisira:
- B mavitamini
- Carnitine
- CoQ10
- Creatine
- Iron
- Magnesium
- Protein
- Potassium
Paunotarisa kuneta, vanofanirawo kutarisa makhahydrates uye mapuroteni. Carbs-iyo inobva pakudya kwemashuga uye zviyo-inokupa simba rinokurumidza, asi ipapo tangi yako inomira zvakare nguva refu.
Mapuroteni uye mamwe mishonga yakanyorwa pamusoro apa, kune rumwe rutivi, zviri nani kutsungirira-simba rinogara kwenguva refu. Saka chinhu chakanaka chaunofanira kuita chinosanganisira carbs ine mishonga. Nenzira iyo, iwe unowana kukurumidza nokukurumidza asi unogona kuramba uchienda kwenguva yakareba panzvimbo yekuderera zvakare muhope apo iwe uchipisa ma carbs.
Yeuka zvidzidzo zvekudya zvawakadzidza pamusoro pekuchikoro chesekondari? Ngatitarisei pane imwe neimwe uye tione kuti ndezvipi zvekudya zvayo zvine mazinga emuvhithamini nemaminerari anokupa simba kuitira kuti uzive kuti zvakanakisisa ndezvipi, kwete kungoita masikati paunopera, asi kukuchengetedza kubva pakupera chekutanga.
Mapuroteni: Animal-Based
Chikafu, hove, mazai, uye dairy zvose zvinobva mumapuroteni. Zvokudya zvakasiyana-siyana zvine mavhenganiswa akasiyana-siyana emamwe mishonga-inobudisa simba, kunyange zvakadaro.
Zvose zvezvokudya zviri muchikwata zvine protein. Heano zvimwe zvezvinhu zvimwe zvaunogona kuwana kubva pane nyama:
- Nzombe ( nyema nyama): CoQ10, iron, carnitine, B mavitamini, magnesium, creatine
- Nguruve: CoQ10, iron, magnesium, potasium
- Nyuchi (nyama yakachena): CoQ10, carnitine, B mavitamini, magnesium
Hezvino zviri mune hove uye zvehove:
- Halibut: magnesium, potasium
- Herring: CoQ10, creatine
- Mackerel: CoQ10
- Sarimoni: magnesium, creatine
- Sardines: CoQ10
- Shellfish: B mavitamini
- Trout: CoQ10
- Tuna: creatine
Kana iwe uri nepamuviri, uve nechirwere chepfungwa, kana kuti uri pangozi yehosha yepfungwa, ona kuti iwe unotaura nachiremba wako pamusoro pemhando dzipi dzehupenyu nehove dzinofanirwa kuisa mukudya kwako. Iwe unogona kuongorora kutya kwako kune mazinga emafuta kana kuti inogona kunge mercury kusvibiswa mune hove.
Mamwe mhuka-yakaneta kunokonzera varwi inosanganisira:
- Mazai : CoQ10, B mavitamini
- Misi & Zvimwe Mishonga Miti : B mavitamini, magnesium
Puroteni: Kwete-Mhuka-Yakagadzirirwa
Kana kudya kwako kusingaverengi nyama yakawanda kana zvimwe zvigadzirwa zvezvipfuwo, unogona kuwedzera kuwedzera kwako kudya kweprotein inogadzirwa kuitira kuti urege kuneta.
Zvitubu zveprotini izvo zvisingabvi kubva kumhuka zvinosanganisira nuts, mbeu, uye nyemba. Iko inonyanya kukosha kune vekudya uye vegans, uyewo vanhu vari kune dzimwe mhuka dzinogadzirisa kuti vangadya nyama yakawanda sei.
Kungofanana nezvikafu, akawanda nutswa nembeu dzine michero kunze kweprototi inogona kukubatsira kukupa simba. Izvi zvinosanganisira:
- Amamondi: iron, magnesium, potasium
- Amaranth (mbeu yezviyo-sembeu): B mavitamini, magnesium, potasium, mapuroteni
- Masheya: magnesium, potasium
- Chia Mbeu: magnesium, potasium
- Mheta : CoQ10, magnesium
- Nutswe dzePistachio : CoQ10, iron, magnesium, potasium
- Mbeu yepumpkin: magnesium, potassium
- Quinoa (mbeu yezviyo-yakafanana) : iron, magnesium, potasium
- Mbeu dzeSesame: CoQ10, iron, magnesium, potasium
- Walnuts: iron, magnesium, potasium
Nhawani dzakakosha kusimbisa simba dzinosanganisira:
- Nyuchi nhema: iron, magnesium, potassium
- Edamamu: CoQ10, potassium
- Soybeans: CoQ10, iron, magnesium, potasium
Yeuka kuti mapurotini anobatsira nekutsungirira, uye kuti kuibatanidza nemakrobohydrates kunogona kukupa zvose zvakasimbiswa uye zvakasimba.
Zvibereko
Zvibereko zvinogona kuva zvakanakisisa zvinobva mavitamini nemaminerari, kusanganisira izvo zvinobatsira muviri wako kuunza simba. Mutsva, michero yose yakanakisisa, sezvo inogona kurasikirwa nezvibereko zvinokosha apo inokura kana yakaoma. (Zvibereko zvakakangwa namajisi zvinowanzova zvakakwirira kwazvo mune shuga pane zvibereko zvitsva, zvakare.)
Zvimwe zvinosarudzwa zvakanaka kana zvasvika pakuneta-kunorwa michero kunosanganisira:
- Maapulo: CoQ10, magnesium
- Bhanana: magnesium, potasium
- Blueberries: magnesium, potasium
- Dates: potassium
- Goji berries: iron, potasium
- Cantaloupe: magnesium, potasium
- Lemoni: magnesium, potasium
- Oranges: CoQ10, magnesium, potasium
- Raisins: iron, magnesium, potasium
- Strawberries: CoQ10, magnesium, potasium
Zvibereko zvinowedzerawo muhuga hwezvisikwa (gorojhini), saka kusarudza zviri kumusoro kunogona kukubatsira kuwana zvose zvenguva pfupi uye kwenguva refu.
Vegetable
Miti ine mishonga yakawanda inogadzira simba, uye vamwe vangakupawo zvishoma zvepurotini (kunyange zvisingaiti zvakanyanya sezvimwe nyama, mazai, dairy, marimu, uye nyemba).
Heano maverengi anokwanisa kubatsira kubvisa kuneta kwako:
- Asparagus: magnesium, potasium, mapuroteni
- Avacoados: potassium, magnesium, protein
- Broccoli: CoQ10, magnesium, potasium, mapuroteni
- Chikaro: magnesium, potasium
- Koliflower: CoQ10, magnesium, potasium
- Sipinachi: iron, magnesium, potasium, mapuroteni
- Squash: magnesium, potassium, protein
- Sweet mbatata: magnesium, potassium, protein
Kufanana nemichero, miriwo ine makhahydrates, asi kazhinji pasi pemichero ine.
Zviyo
Mbeu ndiyo inokonzerwa nemahydrohydrates for power quick and some nutrients for energy sustaining. Zvimwe zvisarudzo zvakanaka ndezvi:
- Brown Rice: iron, magnesium, potasium, mapuroteni
- Oatmeal: iron, magnesium, potasium, mapuroteni
- Yese gorosi: iron, magnesium, potasium, mapuroteni
- Mucheka wakachena: iron, magnesium, potasium, mapuroteni
Zvimwe zviyo zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvakasara uye zvinewo mavhithamini nemaminerari, kuitira kuti zvive zvakanaka kubva kune fatigue fighters, zvakare.
Chirevo Pamusoro peMira Zvinyorwa
Vanhu vanozivikanwa vanotsiva mukaka vane zvimwe zvinokonzerwa nemagetsi, zvichida zvakasikwa kana kuburikidza nekudzivirira.
Zvisinei, zvinwiwa izvi zvingave zvisinganyanyi kufanana nezvokutanga zvinoshandiswa kupfuura zvaungafunga. Izvi zvinokonzerwa nezvinhu zvakarasikirwa panguva yekugadziriswa kana nekuda kwemvura yakawedzerwa kana zvimwe zvigadzirwa. Heuno maitiro avamwe vavo:
- Umukaka weAmmondi: yakakura ye potassium asi yakawanda yesimbi, magnesium, uye mapuroteni
- Muchere weRipe: maduku mashoma eB vitamini uye mapuroteni
- Soy mukaka: mizinga yakawanda ye riboflavin (B vitamini), magnesium, uye mapuroteni; high levels of potassium
Izvo zviyero zvakakwana zvezvibereko izvi zvinokonzerwa neropa uye mapeji, uye mamwe marudzi angasimbiswa uye nokudaro anopa zvakawanda kupfuura vamwe. Nzira yakanakisisa yekuziva chaizvo zvauri kuwana ndeyokuverenga mavara.
Nhamba yeCafeineine
Caffeine inokupa simba nokukurumidza, asi iyo inokurudzira, iyo inoreva kuti inokurumidza kuita zvirongwa zvemuviri wako panzvimbo yekufudza masero ako. Haisi chinhu chakaipa-chaiye, kofi uye tei zvose zvine mararamiro ehutano .
Zvisinei, caffeine inogona kukonzera mamwe matambudziko. Iwe unogona kunge uchiziva kuti zvinogona kuita kuti uite jittery uye ugovhiringidza kurara kwako, kunyanya kana iwe uine zvakawanda kana kuti uidye zuva rapera.
Pamusoro pezvo, zvisinei, zvinogona kunge zvakanyanya kuipa kune vanhu vane mimwe mitemo ine simba risina kugadzirwa kwezvinhu, zvakadai se fibromyalgia uye isingagumi kuneta. Dzimwe nyanzvi pamusoro pezvirwere izvi dzinodana caffeine nezvimwe zvinokurudzira "zvinoongorora muviri wako hazvikwanise kutenga mari," nokuti vanopa simba renhema uye gare gare vanobva mumuviri kunyanya kudururwa kudarika nguva.
Kana uine mamiriro ezvinhu ane simba rakanyanya uye kuneta kukuru, iva nechokwadi chekubvunza chiremba wako pamusoro pemigumisiro yakaipa ye caffeine nezvimwe zvinokurudzira.
Shoko Rinobva
Kana iwe uchiita seine nguva isingakwanisi simba, iva nechokwadi chokuti utaure nachiremba wako pamusoro pazvo. Zvinogona kunge zvichibva pamararamiro ehupenyu, zvakadai sekumanikidzwa kwakanyanya kana kuti kurara kwakakwana, asi kunogonawo kunobva kushayikwa kwezvokudya kana chirwere chisingatauriki. Hazvinei kuti chii chinokonzera, kuvandudza mararamiro ako ezvokudya chinhu chakanaka.
Paunosarudza kudya, iwe unofarira mune zvakawanda kupfuura kungoti simba rinogona kukupa. Zvechokwadi, kune zvakawanda zvakanyanya kune mapurogiramu ezvekudya kune mavitamini nemaminera zvinokurukurwa pano. Zvisinei, kuziva zvikafu izvi uye zvavari mukati zvinogona kukubatsira kuita sarudzo dzakanaka pamusoro pekudya kwako. Kudya nokuda kwesimba rinogona kukubatsira kuti urege kusvika pakusadya zvisina kunaka kana kukurudzira kuti uwane zuva rose zvakare, izvo zvinogona kutungamirira kuhutano huri nani hwehutano.
> Kwakabva:
> United States Dhipatimendi Rezvekurima (USDA). National Nutrient Database yeText Reference, Release 28.