Ukwandisa ubunzima bemisipha, kuyimfuneko ukudibanisa inkqubo efanelekileyo yokuzivocavoca kunye nokutya okufanelekileyo. Isidlo sakusasa sesinye sezidlo ezibaluleke kakhulu zosuku, kuba Nguwo owophula ukuzila kobusuku kwaye lowo ukubonelela ngamandla ukujongana nemini. Ke ngoko, kubaluleke kakhulu ukuchitha ixesha elithile silungiselela isidlo sakusasa esipheleleyo, kunye nokutya okunezakha mzimba eziyimfuneko.
Ukuba usebenza nokunyusa ubunzima bemisipha, kuya kufuneka ulandele ukutya okusekwe kukutya okune-protein. Kungenxa yokuba iprotein yinxalenye yemisipha kwaye ke ibalulekile ekwakheni, ekukhuleni nasekuqiniseni izihlunu. Kukho nakuphi na ukutya, ukutya okune-protein kubalulekile, Kodwa ngakumbi ngakumbi xa ufuna ukwandisa nokuchaza ubunzima bemisipha.
Isidlo sakusasa sokwandisa ubunzima bemisipha
Ukutya okune-protein okuninzi okufuneka ukutyise rhoqo ukwandisa ubunzima bemisipha yinyama ebomvu, inkukhu, amaqanda, isalmon, ityhuna, amandongomane, itshizi enamafutha asezantsi, iavokhado okanye ubisi olunamafutha asezantsi. Oku kukutya kunepesenti ephezulu yeeproteni, ekwabonelela ngezinye izondlo ezisempilweni eziyimfuneko ekwakhiweni kwezihlunu. Ngokusekwe koku kutya, Unokwenza isidlo sakusasa ukuze wandise ubunzima bemisipha ngolu hlobo lulandelayo.
I-avovoc kunye ne-toast yeqanda
Iqanda libaluleke kakhulu ekwakheni izihlunu, kuba yenye yezona zinto zityebileyo kwiprotheni. Ukongeza, kukutya okusempilweni okunokulungiswa ngeendlela ezininzi ezahlukeneyo. Ingaba i-grilled, ibilisiwe, ibilisiwe, okanye i-scrambled, amaqanda yindlela efanelekileyo yokutya kwasekuseni. Guqula ukulungiswa kunye nokutshintsha ukuze wonwabe kwesi sidlo sakusasa sisityebi.
Njalo sebenzisa ingqolowa epheleleyo okanye isonka se-rye ukuze ujabulele izibonelelo zefiber. Iavokhado evuthiweyo enencindi yejusi yelamuni kwisiseko lolona khetho lufanelekileyo kwisidlo sakusasa esimnandi. Beka amaqanda ngaphezulu kunye nokulungiswa okukhethiweyo kwaye wonwabe isidlo sakusasa esisempilweni, esinamandla kunye nesifanelekileyo sokwandisa ubunzima bemisipha.
I-Oatmeal ngeyogathi kunye neziqhamo
I-yogurt yamaGrike ihlala ilolona khetho ilungileyo, kuba ityebile kwiiproteni, i-creamy kwaye kunye kunye nezinye izithako ikunika zonke izondlo eziyimfuneko ukuqala kosuku. Hlanganisa i-yoghurt yamaGrike kunye ne-oats eqengqelekileyo kunye neziqhamo ezintsha ezinje ngeebhanana okanye iziqhamo ezibomvu, ezityebileyo kwii-antioxidants kwaye zithintela ukuguga kweseli. Ukuba ukhetha, unokufaka endaweni yamantongomane endalo iziqhamo, kwaye uya kuba nolunye ukhetho lwesidlo sakusasa onokuthi ulutshintshe.
Iprotheni inyikima
Ukuqala kosuku ngeproteyini efanelekileyo ukhetho olufanelekileyo kwabo banexesha elincinci okanye abangatyi kakhulu kusasa. Kuya kufuneka uyisele kwaye ungahamba nayo xa usiya nayo endleleni, ke uya kufumana isidlo sakusasa esipheleleyo nokuba awunalo ixesha elininzi. Inkqubo ye- iiprotein ezenziwe ekhaya Inokulungiswa ngeziqhamo ezininzi ezahlukeneyo, Nazi ezinye iindlela onokukhetha kuzo.
Eyona ndlela ilula, esisityebi kunye neyona ndlela ikhawulezayo yokulungiselela sisiselo sobisi esekwe kubisi okanye isiselo semifuno se-oatmeal. Beka iglasi ye-blender iglasi enkulu yobisi, ikomityi ye-oats eqengqelweyo, ibhanana, icephe lesiraphu ye-agave ukuba ufuna ukuyenza mnandi kancinane kwaye ukongeza izakhamzimba ezingaphezulu ekubunjweni kobunzima bemisipha, yongeza icephe lemvubelo yesiselo.
Ukuba awunamava kwaye uqala ekuqaleni, kubaluleke kakhulu ukuba ufune uncedo lobuchwephesha ukuze ufumane iziphumo ezinqwenelekayo. Nangona kunjalo, ukuphucula ukufaneleka kukhuphiswano lomgama omde Kwaye ukufumanisa apha endleleni, ukufunda ukuba uzokutya ntoni, yeyiphi imithambo yokuziqhelanisa kwaye yeyona ndlela ifanelekileyo yokufezekisa iinjongo zakho, kukuzilolonga ekunzima ukukuthelekisa. Fumanisa, funda kwaye uyonwabele le nkqubo yotshintsho ibhekise kumzimba osempilweni kunye nochazwe ngakumbi.