I-avovoc
Esi siqhamo sinako ukuphuhlisa umgangatho we-cholesterol egazini. Kwaye i-monounsaturated fats, ebizwa ngokuba "ibhobho yempilo", iya kwenza umzimba wakho ube namandla kwaye ungayithobeli intlungu. Abasetyhini abasemagunyeni abasebenzisa i-20% yamafutha e-monounsaturated baxhomekeke kwingozi kunye nokulimala kunokuba abo badla ubuncinane i-31%. Le nxalenye ihambelana nomxholo weoli ophantsi kakhulu, owenza buthathaka iintloko kunye namalungu. Imigqabana embalwa yecalacado ngosuku yindlela enkulu yokwandisa inani lempilo enempilo emzimbeni wesifazane, apho bengabikho khona.
Isonka
I-carbohydrates yindlela yokutya efanelekileyo kubafazi abasebenzayo. Nangona kunjalo, akulula okanye kuyinkimbinkimbi, kodwa i-carbohydrates kwifomu ecocekileyo, njengokuba isonka esipheleleyo. Isonka sigxinwa ngokukhawuleza ngenxa yokhuseleko lwefayili kuyo. Ngoko ke, umzimba unikwe amandla ngamandla kwaye ngokuthe ngcembe. Amagciwane angena egazini ayalahlwa, kodwa kungekudala kwaye amaninzi. Kwaye, kunzima isonka - sinceda ngakumbi kwaye sinceda ukunciphisa umzimba.
Ubhanana
Ubhanana ngumthombo omkhulu we potassium. Nangona ukungabikho kwe-sodium yimbangela ye-muscle spasms and seizures, uphando kule ndawo lubonisa ukuba i-potassium isaqhubeka indima inxaxheba. Sidinga ukuba sidle amabhanana, kuba ibuyisela ukulahlekelwa ngetyuwa kwinkqubo yokukhupha, zilungele ukuphucula umbane. Ukongeza, iibhanana zizityebi kumandla nakwi-carbohydrates. Enye ibhanana ephakathi iqukethe i-400 mg ye potassium kunye nee-carbohydrate ezimbalwa (malunga ne-30 grams) kuneziqendu ezimbini zesonka. Kwakhona iibhanana zifakwe lula kunye neekhalori eziphantsi, ezibalulekileyo.
Iibhere
Zizityebi kakhulu kwi-antioxidants. Iindawo ezimbalwa zeerspberries okanye ama-blackberries zingaba ngumthombo obalaseleyo we-antioxidants - ezinamandla kunye nezondlo ezibalulekileyo ezikhusela umonakalo weziphumo ze-radicals yamahhala. Ezi zinto ziveliswa ngumzimba ngexesha lomsebenzi kwaye zingonakalise kakhulu. Iibhereji zinokuthi zinciphise umphumo wazo. Ukongezelela, akunakwenzeka ukufumana ama-berries, ubunzima obunzima nje abukwenzi kwindlela yokutya enjalo. Kwaye umzimba uya kufumana zonke izinto eziyimfuneko.
IiKaroti
Iinqathe iqulethe i-carbohydrate eninzi, enika amandla emisipha kunye ne-potassium ukulawula uxinzelelo lwegazi kunye nokwahlukana kwemisipha. Isiqingatha sesitya sejroti sinama-khalori angama-35 kuphela. Umxholo we-carotene kule mifuno awuncedo kakhulu ekuboneni, kodwa nangokugcina isimo esihle kakhulu kunye nokulahlekelwa ubunzima. Kodwa khumbulani: izinto kwiidroti zithathwa kuphela kunye nemifuno yemifuno. Ngokomzekelo, ngeoli yemifuno.
Muesli
Ufuna ukwazi oko kukutya ngaphambi koqeqesho? Unganqikazi ukukhetha okusanhlamvu. Ukutya okutya kwasekuseni okunempilo kunokuqulethe i-carbohydrate eninzi, ebangela ukuphuhliswa koxinzelelo kwiintsholongwane, kunye neeprotheni ezidlala indima ebalulekileyo ekwakheni ubunzima be-muscle. Yidla isidlo sakusasa kwizityalo okungenani imizuzu engama-60 phambi koqeqesho okanye nje ngaphambi kokuya emsebenzini. Amandla omhla wonke uyaqinisekiswa kuwe. Kule meko, awuyi kuba novamba ngexesha lomsebenzi. Kungcono ukudla i-muesli kunye nobisi obumhlophe. Xa udla ngaphambi komsebenzi, unika umzimba wakho amandla kwaye, ngoko ke, ukulahleka kwakho kwexabiso kuya kuqhubeka kwaye kusebenza. Ukongezelela, kuyaqinisekiswa ukuba awuyi kuba nexutsha ngexesha losuku.
Inkukhu yenkukhu
Nceda nceda! Akuyiyo inkukhu ebongwe edayiswe kwiitrayi kwisitalato. Sithetha malunga nokutya okunempilo - ukutyiwa ngemifuno okanye imilenze yemilenze. Ziqukethe isinyithi kunye ne-zinc, ngoko uza kugcinwa kwamandla okugcina. Ukusetyenziswa kweenkukhu ezinomhlaza okanye i-turkey (oko kukuthi, ham) iya kukunika inani elifanelekileyo lazo zombini ezi zinto. Inkukhu inyama incinci kakhulu kunamafutha obomvu, kodwa iqukethe insimbi eninzi, i-zinc kunye ne-vitamin C.
Chocolate
Ubisi olutsha alukho nje umthombo we-calcium. Enyanisweni, kukutya okumangalisayo okunika amandla okhethekileyo ngeliphi na umsebenzi emini. I-tshokiti yobisi i-calorie ephantsi. I-tshokoleji icebile kwi-calcium, iivithamini kunye neemaminerali. Ukudibanisa ubisi kunye necocoa kuyisisombululo esinamandla sokubuyisela amandla kunye nezihlunu emva kokusebenza ngokomzimba. Kwakhona, i-tshokoleti inceda ukujamelana noxinzelelo. Kwaye ngokuqinisekileyo uxinzelelo ngamanye amaxesha uphambili wecala lobunzima obunzima.
I-fat-curd cheese ephantsi
I-Cottage cheese ngokuqhelekileyo imveliso ebalulekileyo kunoma kukuphi ukutya. I-cottage cheese pasi iqukethe i-14 gram yeprotheni, i-75 mg ye-calcium kunye ne-5 gram ye-carbohydrate. Iiprotheni ze-cottage cheese zidlala indima ebalulekileyo ekubuyiseleni ithambo kunye nezicubu ze-muscle zilahlekile ngexesha lokutya. Ilahleko ezifanayo zenzeka ngexesha lokuzivocavoca. Ukuba unamathela kwisidlo kwaye ungene kwimidlalo - i-cottage cheese ibalulekile kuwe.
ICranberry
Ikota yeekomberbri ebomvu iqulethe i-25 gram ye-carbohydrate, ebalulekileyo ekubuyiseni emva kokuqhutyelwa nzima. Ukongezelela, i-cranberry isisityebi kwiproanthocyanin - into ekhusela kwaye inokuphululela izifo ezithintekayo. Ukutyelela rhoqo kwindlu yangasese, kunjalo, akunjalo. Ngoko ke, i-cranberries iya kuhlala ilinda impilo yakho.
Amaqanda
Ungaze uphonse i-yolk! Ukutya kwansuku e-1 kunika iqela inani elikhulu lezondlo. Ukongeza, i-yolk yindawo enesinyithi kunye ne-lecithin. I-Lecithin ibalulekile kwimpilo yengqondo. Ezi mveliso zilungele ukulahleka kwesisindo, njengoko zinezondlo kwaye zilula ukugaya. Kwaye ukuva emva kokulamba kulandela. Iimayayi nazo ziyimfuneko ekusebenzeni.
Imbewu yeflekisi
I-Flaxseed ityebile kwifiber, eyaziwa ngokuba yi-lignan. Le nkunkuma iyimfuneko kwimpilo enhle yesigca esiswini kunye nokulahleka kwesisindo. Ekubeni iifayili kwi-flaxseed ziyi-soluble, oku kukunyuka okongeziweyo kwindlela yokuguqula umzimba kunye nokuphucula i-urinary tract. Yongeza imihla ngemihla i-tablespoons ye-flaxseed to dryfasts. Isiphumo siya kubonakala ngokukhawuleza. Ukuphucula isakhiwo sesikhumba, iinwele, umqondo wokukhulula awuyi kukugcina ulinde.
Oranges
Esi siqhamo sikhona ukusetyenziswa kuwo wonke unyaka. I-Oranges yindawo enhle kakhulu ye-vitamin C, eyanceda ukubuyisela izicubu zomzimba. Elinye iilan ephakathi iqukethe iivithamini C kwi dose efunekayo kumfazi ngamnye ngalunye imihla - malunga ne-75 milligram. Ngokubhekiselele kwinto ekuthethwe ngayo ngoku, i-vitamin C iyona nto ebalulekileyo enoxanduva lokuvelisa i-collagen-into eqinisa amathambo, iinwele kunye namazinyo.
Amanqatha
Amanqatha amantongomane anexabiso elikhulu lamandla. Ziyimithombo yamatye, eyandisa ukwanda komzimba kwaye inike amandla emisipha. Ngenxa yokubamba i-peanut, izihlunu akufanele zisebenzise izitolo zazo ze-glycogen. Nangona kunjalo ukuba i-peanuts i-caloric, kufuneka idliwe ngexesha lokutya. Akuthinteli ukulahleka kwesisindo - ngokuchaseneyo, yenza ukuba iphumelele.
Iipatata
Konke okufunekayo ukubuyisela ukulinganisela kwe-electrolyte emzimbeni i-mbatata encinci ebhakabhile engenamandla angaphezu kwama-1.1 amagremu setyuwa. I-sodium kunye ne-potassium zi-electrolytes ezigcina ukulinganisela kwamanzi ngaphakathi nangenxa yeeseli zomzimba kunye nokunceda ukulungisa iziphambano zomzimba. Ngethuba lokutya, uya kulahlekelwa ngamanqatha amaninzi, kungekhona ubunzima bomzimba.
Salmon
I-Salmon inyama ilungele intliziyo. Ukongezelela, i-monounsaturated fats kunye ne-omega-3 fatty acids eziqulethwe kwialmum zinokunciphisa ukuqokelela kwamathambo esiswini. Kungcono ukuba ungabikho inhlanzi yefry, kodwa ukupheka okanye ukupheka isibini.