Ngokuvamile, ukuzizwa ukhathele noma untula amandla ngemva kweseshini yokuzivocavoca eqinile noma ezinye izinto ezimatasatasa akuyona indaba yokukhathazeka. Kodwa-ke, uma uvame ukukhononda ngokuphelelwa umoya noma ukungabi namandla ngemva kokwenza imisebenzi yakho yansuku zonke, kubalulekile ukuthi uthathe isinyathelo ngokushesha. Ukuphila impilo yokunganyakazi, ukucindezeleka okukhulu nokunye ukukhetha okunjalo okungenampilo kungaba yimbangela.
Nazi izindlela ongakhulisa ngazo amandla namandla
1. Ungakweqi ukudla kwasekuseni
Qiniseka ukuthi uqala usuku lwakho ngenothi elinempilo. Ukudla kwasekuseni kuwukudla okubaluleke kakhulu kosuku futhi ukuze uthuthukise imetabolism yomzimba wakho, kungcono kakhulu ukuthi ungakweqi lokhu kudla. Uma kungenzeka, yenza ukudla kwe-oat noma isinkwa sikakolweni namaqanda ingxenye yendlela yakho yasekuseni. Ngezikhathi ezithile, ungakwazi futhi ukuzitholela ibhotela lamantongomane njengoba lisiza ukukhulisa ukuthathwa kwamakholori 'amahle' futhi lingakhuphula amandla akho kakhulu.
2.Hlala ungenawo amanzi
Uma uvame ukuzithola uphelelwa amandla, gxeka ukuphelelwa amanzi emzimbeni. Ngakho-ke kubalulekile ukuthi ukhuphule umthamo woketshezi kanye phuza amanzi ngezikhathi ezijwayelekile. Ukwengeza, ukuphuza ingilazi eyodwa ijusi ye-beetroot nsuku zonke ngesidlo sasekuseni okwaziwayo ukwenza izimanga. I-Beetroot ilayishwe inani elihle le-nitrate elingasiza ekwandiseni amandla futhi likusize udlule usuku njengomoya ohelezayo.
Ziphuze emanzini ashisayo ekuseni kuyindlela ephumelelayo yokusiza ukukhulisa umzimba wakho futhi uthuthukise ukugaya.
3. Yenza indlela ye-magnesium
Uma uthanda ezemidlalo noma kunoma yiluphi uhlobo lokuzivivinya, kubalulekile ukuthi wenze i-magnesium ibe yingxenye yokudla kwakho kwansuku zonke. I-Magnesium isiza ukuguqula i-glucose ibe amandla, ikunikeza amandla asheshayo. Imifino enamaqabunga, amantongomane, imbewu, inhlanzi, ubhontshisi wesoya, ukwatapheya, ubhanana noshokoledi omnyama eminye imithombo emihle ye-magnesium.
4. Faka ama-carbohydrate ekudleni kwakho
Ukudla okunothe ngamacarbohydrates njengobhatata, isinkwa esinsundu, njll, kunikeza umzimba wakho isitashi noshukela, okubuye kusize ukunikeza amandla futhi kwandise amandla. Ukwengeza, ama-carbs ayinkimbinkimbi akhona ekudleni okufana nesinkwa, i-pasta nelayisi, ngokungafani nama-carbs alula, akusiza uzizwe unomdlandla futhi ugcwele usuku lonke. Ukudla okunjalo kunikeza umthombo wamandla osheshayo osetshenziswa umzimba wakho njengamafutha.
Qinisekisa ukuthi udla izithelo ezintsha, amantongomane, nama-oats njengoba kusiza ukugcina amazinga kashukela egazini ehlolwa, okusiza ukwehlisa i-cholesterol yakho.
5. Zivocavoce njalo
Ukuzivocavoca njalo kungasiza ukwandisa ukumelana komzimba wakho ngokunqoba ukukhathala futhi kukusize uhlale ufanelekile.
1. Ngisho nokuzivocavoca okuncane njengokugijima, ukuhamba noma ukubhukuda imizuzu embalwa nsuku zonke kungakwenza uqine. Ukugijima noma ukugibela ibhayisikili ukhuphuka igquma kuyindlela enhle yokushisa ama-calories nokwandisa kanye nokuqina ngesikhathi esifanayo. Uma ukhetha ukusebenzela ngaphakathi endlini, ungagijima ku-treadmill noma umane ugijime endaweni. Ukubhukuda, ngakolunye uhlangothi, kuwumsebenzi omuhle wokwakha imisipha nokuqina njengoba amanzi enikeza ukumelana, ngaleyo ndlela enze imisipha isebenze kanzima. Ukuthatha ikilasi le-yoga noma umdanso wansuku zonke nakho kungasiza.
2. Faka okungenani isigamu sehora samandla noma ukuqeqeshwa kwemisipha esimisweni sakho sokuzivocavoca samasonto onke. Ngokuhamba kwesikhathi, ungakwazi kancane kancane ukwandisa ubude besikhathi. Ukuze wenze lokhu, kuzodingeka usebenzise izinto ezikhethekile ezifana nezitaki zesisindo, izinsimbi ezinesisindo noma ama-dumbbells.
3. Ngaphandle kwe-cardio, izivivinyo ezinjengokugxuma, ama-burpees, ukugxuma kwe-squat ngisho namaphaphu agxumayo kuthuthukisa amandla akho enhliziyo, ngaleyo ndlela kukusize ukhulise amandla nokusebenza.
Ungawenza kanjani ama-Jump Squats
a. Yima izinyawo zakho zihlukene ngobubanzi behlombe.b. Qala ngokwenza i-squat evamile, bese ubamba umgogodla wakho futhi ugxume phezulu ngangokunokwenzeka. Zama ukugcina izinyawo zakho ndawonye ngenkathi usemoyeni.
c. Lapho ufika, yehlisa umzimba wakho ubuyele endaweni ye-squat ukuze uqedele i-rep eyodwa. Izwe ngokushelela ngangokunokwenzeka.
Indlela yokwenza amaLunges
a. Gcina umzimba wakho ongenhla uqondile, kanye namahlombe akho.b. Ungakhetha iphoyinti ozoligqolozela phambi kwakho bese ubamba umgogodla wakho.
c. Hambisa umlenze wesokudla uhlehle uye kwesokunxele, kuyilapho wehlisa izinqe kuze kube yilapho womabili amadolo egobile cishe nge-engeli engama-degree angama-90. Phinda okufanayo ngomunye umlenze.
Indlela yokwenza i-Burpee
a. Gqoka bese ubeka izandla zakho phansi phambi kwakho, ngaphandle nje kwezinyawo zakho.b. Gxumela izinyawo zakho zombili emuva ukuze manje usesimweni sepulangwe.
c. Yehlela ku-push-up, uqinisekise ukuthi isifuba sakho sithinta phansi. Kunalokho ungase uguqe ngamadolo.
d. Phusha phezulu ukuze ubuyele endaweni yepulangwe
e. Gxumela izinyawo ubuyele ezandleni zakho.
f. Gxumela emoyeni ngokuqhuma, ufinyelele izingalo zakho ngqo phezulu.
3. Qinisekisa ukuthi uyazifudumeza, ulule futhi uphumule ngokwanele ngaphambi kokuqala iseshini yokuzivocavoca eqinile ukuze uvimbele noma yikuphi ukuqina kwemisipha noma ukulimala.
4. Uma kungekho, qiniseka ukuthi okungenani udlala umdlalo owuthandayo imizuzu embalwa nsuku zonke. Imidlalo efana nebhola likanobhutshuzwayo, i-basketball neminye imidlalo enjalo ye-sprinting, isiza ukuqinisa imisipha, iqinisekisa ukuthi umoya-mpilo ufinyelela kuzo zonke izingxenye zomzimba wakho, ngaleyo ndlela usize ukwandisa amandla.
4. Ukuphumula ngemva kweseshini yokuzivocavoca eqinile nakho kubaluleke kakhulu.
5. Futhi yini engcono kunokuzindla imizuzu embalwa ukusiza umzimba wakho uphole.
6. Lala kahle ebusuku
Umzimba wakho udinga isikhathi sokuhlehla ekupheleni kosuku. Ngakho-ke kubalulekile ukuthi ubambe okungenani amahora angu-7-8 wokulala nsuku zonke ukuze uthuthukise ukusebenza kwakho kwengqondo nomzimba. Uma kwenzeka unenkinga yokulala ebusuku, sebenzisa imizuzu embalwa ulamula noma wenze i-yoga. Lokhu kuzosiza ukunqoba ukucindezeleka nokukhathala kwengqondo.
Nokho, ukulala ngemva nje kokudla ukudla okunzima kungaholela ekuqongeleleni kwamafutha emzimbeni wakho. Ngakho-ke kubalulekile ukuthi ugcine igebe okungenani lehora phakathi kwesidlo sakho sakusihlwa nokulala. Ukuhamba ngokushesha ngemuva kwesidlo sakho sakusihlwa kuyindlela engcono kakhulu yokuthuthukisa imetabolism futhi ithuthukise ukugaya.
7. Yidla ngokuhlakanipha
Ukuze kwandiswe amandla; kubalulekile ukuthi ugxile kulokho okudlayo nokuthi ukudla okudlayo kuzokuzuzisa noma cha. Ukwengeza, ukuze uqinisekise ukutholakala kwamandla okuqhubekayo emzimbeni wakho, kungcono ukuhlephula ukudla kwakho kube izingxenye ezinhlanu ezincane ezingase zisetshenziswe ngezikhathi ezithile.
8. Hamba kalula kusawoti
Lapho ujuluka noma uvivinya umzimba kanzima, umzimba wakho ulahlekelwa usawoti omningi lapho ujuluka. Ngakho-ke kubalulekile ukuthi uhlale uhlola usawoti wakho owudlayo njengoba ungeke ufune ukuthi amazinga akho e-sodium ehle ngokuzumayo. Ukudla usawoti omncane kungabangela ukungalingani kwe-electrolyte, kubangele isiyezi, ngaleyo ndlela kunciphise amandla akho. Khumbula ukuthi izincomo zansuku zonke zokuthatha i-sodium yi-2300-2400 mg. Gwema ukudla okufana nama-chips, ukudla okusheshayo, isobho ethinini nalungisiwe, inyama edliwayo, okufakwe eqandisiwe, noma yini ecutshungulwayo noma epakishiwe.
Ukudla okunothe ngovithamini C, amaprotheni, nensimbi kusiza ukwandisa amandla, kuthuthukise amasosha akho omzimba, futhi kulungise imisipha nezicubu zomzimba wakho. Amawolintshi, amakiwi, ulamula, ama-lime, ama-cranberries, ama-apula, amagwava, amagilebhisi, amagilebhisi, isipinashi, i-kale, i-bell pepper, utamatisi, i-broccoli, ukholifulawa, amahlumela aseBrussels, ugqumugqumu, i-chives, i-basil, ne-thyme yonke imithombo ecebile kavithamini C. Nakuba izinhlanzi, izinkukhu, amaqanda, ubisi, ushizi, okusanhlamvu okusanhlamvu, namantongomane kucebile ngamaprotheni, ubisi, ushizi, iyogathi, imifino enamahlamvu aluhlaza kanye nosardine kusiza ukwandisa amazinga okusansimbi ne-calcium emzimbeni wakho.
Nakhu okunye ukudla okungasiza ukukhulisa amandla:
Ibhitela lamantongomane
Lokhu kucebile ngama-omega-3 fatty acids, nawo asiza ukukhuthaza inhliziyo enempilo nengqondo. Njengoba lokhu kudla kunokuqukethwe kwekhalori ephezulu, kuthatha isikhathi eside ukugaya, ngaleyo ndlela kukusize uhlale ugcwele futhi wanelisekile isikhathi eside.Ubhanana
Ubhanana uwumthombo omuhle wamandla ikakhulukazi njengoba ugcwele imisoco eminingi. Kungcono ukuba ne-banana smoothie noma i-milkshake ngemva kweseshini yokuzivocavoca eqinile. Ukwengeza, ubhanana futhi usiza ukuqala ukukhululwa kwe-dopamine, ikhemikhali eyakha ukugxila nokugxila, ikusiza ngokujima kwakho.I-Quinoa
Kucebile ngama-amino acid, amavithamini, i-fibre, namaminerali, lokhu okusanhlamvu okuphezulu kunikeza inani lobuhle eliphindwe kabili kunezinye izinhlamvu. Isitsha se-quinoa sanele ukukunikeza umthamo osheshayo wamandla owanele ukukusiza ukuthi udlule usuku.Ubhontshisi wesoya
Lena enye yemithombo ecebe kakhulu yamaprotheni ezitshalo futhi ane-fibre engancibiliki, amavithamini namaminerali. Qinisekisa ukuthi uyawengeza ekudleni kwakho kwansuku zonke ukuze ukhulise amandla emisipha futhi uthuthukise amandla.Amaqanda
Amaqanda angumthombo omkhulu wamaprotheni nezinye izakhi ezifana namavithamini, amaminerali, nama-antioxidants. Iqanda elilodwa elibilisiwe liqukethe amagremu ayisithupha wamaprotheni, enza cishe amaphesenti angu-11 okudla kwansuku zonke amaprotheni adingekayo kumuntu ovamile. Azisizi nje kuphela ukuthi uhlale usuthe isikhathi eside kodwa futhi zisiza ukuthi ungakhathali.Hlola isisindo sakho
1. Zama ukugcina isisindo sakho esifanele ngokucabangela ubude bakho nokwakheka komzimba wakho.
2. Uma kwenzeka unesisindo esingaphansi, thintana nodokotela noma uchwepheshe wezokudla ukuze akusize.
3. Ngokufanayo, uma ukhuluphele, yeka konke ukukhetha okungenampilo futhi uthathe isinyathelo ngokushesha.
4. Ukuze ugcine izinga elincane lokuqina, zama ukuzilolonga okungenani imizuzu engama-30 izinsuku ezinhlanu ngesonto.
5. Kubalulekile ukuthi unganikeli uma ungaboni imiphumela njengoba ukwakha ukuqina kuthatha isikhathi.
6. Uma ungeyena umuntu ozivocavocayo, ungabhalisela i-Zumba, i-aerobics nanoma yimaphi amakilasi anjalo okuzijabulisa.
