Kunemiphumela eminingi ezingeni lomzimba nengqondo elibangelwa ukukhulelwa. Ukungabi namandla futhi ukukhathala Ingenye yazo futhi yenza ukuthi owesifazane okhulelwe angakwazi ukwenza ngendlela abengathanda ngayo esikhathini esiningi. Ukufakwa kokudla okuthile kungasiza ukubuyisa ingxenye yamandla alahlekile ngesikhathi senqubo yokukhulelwa nokwenza ngcono kakhulu imizwa yowesifazane okhulelwe.
Lokhu kudla kufanele kuqedwe ngomkhuba wokuvivinya umzimba kancane ngosuku nokuphumula okuhle. Esihlokweni esilandelayo sikweluleka ukuthi yikuphi ukudla okufanele ukukufake ekudleni kwakho kwansuku zonke futhi ngale ndlela ukukugcwalisa ngamandla ukuze ukwazi ukwenza ngaphandle kwenkinga usuku lonke.
Banana
Ubhanana ungukudla okubalulekile uma kuziwa ekutholeni amandla alahlekile. I-Potassium ne-vitamin B6 isiza ukukhulisa amandla emzimbeni. Ungayithatha ngezikhathi zasekuseni noma ntambama bese uhamba nayo neyogathi noma nobisi oluncane.
I-Avena
I-oatmeal iwukudla okusemfashinini ngenxa yenani elikhulu lezinzuzo zezempilo elinakho. Inothile kumaminerali afana ne-magnesium, i-potassium noma i-calcium. Inani elikhulu le-fiber lenza kube ngumkhiqizo osiza ukubuyisa amandla alahlekile futhi wanelise ngokushesha isifiso sokudla. Kungakuhle ukuyidla ibhulakufesi ubisi oluncane noma iyogathi. Ungenza futhi uphudingi ohlukile noma amaswidi asuselwa kuma-oats afana namakhukhi noma amakhekhe.
Salimoni
I-Salmon iwukudla okungenakungabikho ekudleni kwansuku zonke. Amafutha anempilo kule nhlanzi ahle kakhulu ekuthuthukiseni imizwa namandla akhulayo. Kubalulekile ukudla isalmon ephekiwe hhayi eluhlaza njengoba kuyingozi empilweni yengane.
Ama-alimondi
Ama-alimondi acebile nge-magnesium novithamini B, izakhamzimba ezisiza ukuguqula lokho okudlayo kube ngamandla. UVitamin B uyisihluthulelo uma kukhulunywa ngokulwa nokukhathala nokungabi namandla. Kunconywa ukuthatha ama-alimondi ambalwa phakathi ekuseni noma ntambama ukukhulisa amazinga kagesi.
Irayisi elinsundu
Kuwukudla okunezakhi eziningi, kufaka phakathi i-fiber. Isiza irayisi ukugaya kancane, inikeze amandla amaningi emzimbeni. Lapho uyidla, kunconywa ukuthi ufake ilayisi elimhlophe esikhundleni selayisi elinsundu futhi usebenzise kakhulu zonke izinto zalo.
I-Naranja
Iwolintshi licebile ku-vitamin C, uvithamini osiza ukukhulisa imizwa yomuntu, ukugwema iziqephu zokudangala ezingaba khona. Ngakho-ke, unganqikazi ukudla i-orange ngosuku uphinde uthole amandla alahlekile futhi uthuthukise imizwa yakho.
Iphayinaphu
Uphayinaphu isithelo esisiza ukuthuthukisa ukubonakala komuntu ngokomzimba nangokomzwelo. Izakhi zomzimba ezinazo zisiza umzimba ukuthi ukhiphe inani elifanele le-serotonin, uphakamise umoya womuntu futhi unyuse amazinga wamandla. Ungayidla ngokwemvelo noma wenze ama-shakes noma ama-smoothies.
Izithelo ezibomvu
Izithelo ezibomvu zicebile ku-vitamin C, ophelele ekuthuthukiseni imizwa. Ngaphandle kwalokho, izithelo ezibomvu zingama-antioxidants amahle futhi zisiza ukulawula umfutho wegazi. Ungazidla ngeyogathi encane noma uzifake kumasaladi.
Ngamafuphi, kuyinto evamile ukuzizwa ukhathele futhi unamandla amancane abonakalayo phakathi nezinyanga zokukhulelwa. Kungakhathaza ukuvuka embhedeni ekuseni ukhathele futhi ungazimisele ukwenza lutho. Njengoba kunikezwe lokhu, kubalulekile ukuphumula kahle, uvivinye umzimba bese uthuthukisa ukudla okunochungechunge lokudla okusiza ukukhulisa imizwa namandla.