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Ngenxa yokwanda kwengcindezi empilweni, ingcindezi yomsebenzi nezinselelo zansuku zonke, kubaluleke kakhulu ukuyinakekela kahle impilo yethu. Sibhekene nezinkinga eziningi zezempilo ezinciphisa amandla omzimba. Ukwehla kwamandla omzimba kusho ukuthi sizizwa sikhathele futhi sikhathele ngaso sonke isikhathi.
Ukudla Okungu-20 Kwamandla Abesifazane Abasebenzayo
Ngenxa yengcindezi, amasosha omzimba ngandlela thile abuthaka. Sihlushwa ukuzikhandla okungaphezulu komzimba futhi sehlile ukubekezelelana kobuhlungu nokukhathala. Sihlala sifisa sengathi umzimba wethu unamandla okudlala futhi awukhathali.
Ukuba namandla omzimba omuhle kuncike empilweni yethu yonke nasekuzivikeleni komzimba. Ngeke sihlaselwe yizifo kaningi uma ukuzivikela komzimba wethu kukuhle. Kukhona okunye ukudla okuhle kakhulu okwandisa amasosha omzimba futhi kuphulukise umzimba wakho. Lokhu kudla futhi kukunikeza amandla futhi kukhulisa namandla omzimba.
Ukudla Okungamashumi Amabili Okuhamba Phambili Ukudla Isidlo Sasemini
Bheka okunye ukudla okuhle kakhulu okukhulisa amandla omzimba futhi kukunikeze amandla.
Ubhanana
Ubhanana uthathwa njengokudla okuphezulu kwamandla. Bacebile ngoshukela wemvelo njenge-sucrose, i-glucose ne-fructose. Ikunikeza amandla asheshayo namandla.
I-broccoli
Ibuye ibe novithamini C ocebile onika amandla emzimbeni futhi kukhulise ukuzivikela komzimba. Ikhiqiza ama-enzyme athile esibindi asiza ukunciphisa umphumela wamangqamuzana omdlavuza.
Ukwatapheya
Icebile nge-carnitine enika amandla futhi yenyuse amandla omzimba. Kuyasiza futhi ekuhlukaneni kwamafutha. Ukwatapheya ucebile futhi emafutheni amahle anciphisa izinga le-cholesterol futhi asize nokugaya ukudla.
Ubisi Nemikhiqizo Yobisi
Imikhiqizo yobisi iphakathi kokudla okuhle kakhulu ukukhulisa amandla omzimba. Bacebile nge-amino acid ebizwa nge-carnitine. Le-amino acid isebenzisa amanoni ukunikeza amandla. Iphinde inyuse ukujikeleza kwegazi futhi ikugcine usebenza. Imikhiqizo yobisi ivimbela amajaqamba kanye nobuthakathaka. Bacebile nange-calcium elungele impilo yamathambo.
Ama-apula
Zikunikeza umfutho wamandla ahlala isikhathi eside uma uqhathaniswa nokunye ukudla. Ama-apula acebile ngovithamini C no-B okuyinkimbinkimbi okukhathala nokwandisa amandla omzimba.
Imvubelo
Ingumthombo ocebile kakhulu we-calcium futhi yandisa amandla omzimba. Icebile i-zinc futhi ivimbela nezinkinga zokuzala. Ilapha isifo sikashukela iphinde ivimbele ukukhuluphala.
Amaqanda
Amaqanda acebile ngamavithamini amaningi ikakhulukazi i-vitamin D & B evimbela ukukhathala. UVitamin D usiza ekwehlukaneni kokudla ukuhlinzeka ngamandla asheshayo. Zisiza futhi ekugcwaliseni amandla alahlekile nokwandisa amandla omzimba.
Yogathi
Inothile ngamagciwane amahle asiza ekwamukelweni kwamavithamini namaminerali egazini elivela emathunjini. Lawa mabhaktheriya amahle asiza ukulwa nezifo futhi andise amandla omzimba.
Amantongomane
Bacebile nge-zinc nama-fatty acid abalulekile akhulisa amandla omzimba futhi avimbele ukungazali. Amakinati nawo alungele inhliziyo futhi anciphisa izinga le-cholesterol.
Inhlanzi
Inhlanzi icebile ngamaprotheni asiza ekwakheni imisipha futhi andise amandla omzimba. I-omega 3 fatty acids ethuthukisa impilo yenhliziyo futhi ikhulise ukugxila kwengqondo. Kufanele udle izinhlanzi kathathu ngesonto.
S'thandwa
Okunye kokudla kwemvelo futhi okunamandla uju. Kufanele ube nethisipuni elilodwa loju oluhlaza futhi oluhlanzekile ngesikhathi sokulala. Iphilisa zonke izifo futhi yandisa amasosha omzimba. Iphinde ibulale ukutheleleka kwamagciwane futhi inyuse amandla omzimba.
Nginguye
Ungaba nobisi lwe-soy, amantongomane esoya noshizi wesoya. Ithuthukisa impilo yenhliziyo futhi yakhe imisipha njengoba icebile kumaprotheni. Iphinde ivikele futhi yelaphe umdlavuza wendlala yabesilisa njengoba inama-isoflavones.
Umango Nopapaya
Imango nopopo bacebile ngama-bioflavonoids kanye nezinye izakhi zomzimba okugcwele esikhunjeni sabo. kumele ube nalezi zithelo ukuhlangabezana nezidingo zomsoco zomzimba wakho. Lezi zithelo zandisa ukuzivikela komzimba futhi zenyuse namandla omzimba.
inyama ebomvu
Inothe ngamaprotheni, amaminerali kanye nensimbi ukuhlangabezana nezidingo zokudla okunempilo komzimba wakho. Ibuye ine-amino acid carnitine ethuthukisa ukusakazwa kwegazi futhi inikeze amandla. Yiba nenyama engenamafutha kuphela ukuvimbela izinga le-cholesterol emzimbeni wakho.
Isipinashi
Inothile ngensimbi namavithamini aqeda ubuthakathaka nokukhathala. Ungalungisa isipinashi ngoshizi ukusenza sibe nomsoco, sibe nempilo futhi simnandi.
I-Capsicum
Bacebile ku-vitamin C. Baqukethe uvithamini C ophindwe kathathu kunawolintshi. Kwandisa amandla omzimba nokuzivikela komzimba.
Amakhabe
Amakhabe acebile ku-vitamin C futhi aqukethe amaphesenti angama-90 wamanzi. Zikuvimbela ekuphelelweni ngamanzi emzimbeni futhi zikhuphula amazinga wamandla. Kuphakathi kokudla okuhle kakhulu ukusiza ukulwa nobuthakathaka nokukhathala.
U-Amla
Bacebile ku-vitamin C nezinye izakhi zomzimba eziningi ezandisa amazinga akho wamandla futhi zivimbele ukukhathala. Ungaba ne-amla jam noma i-amla omisiwe njengesidlwana ukuze wandise amandla omzimba.
Utamatisi
Utamatisi ucebile nge-lycopene eyi-anti-oxidant enamandla. Zivimbela nomdlavuza wesinye nowesisu. Faka utamatisi esaladini lakho futhi ube nalo ekudleni kwakho kwansuku zonke.
Imbewu yeChia
Kungokunye kokudla okuhle kakhulu okwandisa amandla omzimba. Imbewu yeChia icebile ku-omega 3 fatty acids, imicu kanye nama-antioxidants. Ivimbela izifo zenhliziyo futhi ilungele ubuchopho.
