Kuchita masewera olimbitsa thupi m'mawa, kumaliza ntchito yambiri ku ofesi masana, kusewera ndi ana madzulo... Kodi mukumva kutopa pambuyo pa zonsezi? Kodi mukumva ngati mulibe mphamvu ndipo mwatopa tsiku lonse? Nthawi ngati zimenezi, mwina munaganiza kuti kumwa mankhwala enaake omwe "amawonjezera mphamvu" kungakhale lingaliro labwino. Mwina mwagwiritsa ntchito zinthu zotere.
Koma tiyeni tiwone momwe izi zilili zopambana, ndi zina zomwe tingachite kupatula izi.
Chofunika kwambiri ndichakuti, musagwiritse ntchito mankhwala owonjezera awa mwadzidzidzi popanda upangiri wa dokotala pazifukwa zilizonse. Ndikofunikira kwambiri kulankhula ndi dokotala musanagwiritse ntchito mankhwala owonjezera ndikufunsa ngati ndi oyenera thanzi lanu.
Zakudya zodziwika bwino zomwe zimati zimawonjezera mphamvu
Pali mitundu yambiri ya zinthu zomwe zimati zimawonjezera mphamvu pamsika. Tiyeni tiwone zina mwa izo. Ndapanga tchati chabwino chofotokozera izi, kuti zikhale zosavuta kuti mumvetse.
| Dzina la chowonjezera | Funsani | Mkhalidwe weniweni ndi upangiri wanga |
|---|---|---|
| Kafeini | Zimathandiza kuti kagayidwe ka thupi kagwire ntchito mofulumira komanso zimawonjezera mphamvu zakuthupi ndi zamaganizo. | Izi ndi zoona. Koma ndi bwino kuzitenga kuchokera ku zinthu zachilengedwe, monga kapu ya khofi kapena tiyi, kusiyana ndi kuzimwa ngati mapiritsi. |
| Guarana | Ichi ndi chomera chomwe chili ndi caffeine. Chimachepetsa kutopa kwa maganizo ndipo chimabweretsa mphamvu. | Ngati mumamwa kale khofi/tiyi, samalani mukamamwa tiyi. Kafeini imatha kukhala yochuluka kwambiri ndikusokoneza tulo tanu.Kumwa mopitirira muyeso kungayambitse kusakhazikika maganizo ndi kugunda kwa mtima kosazolowereka. |
| Ginseng ya ku Asia | Zimathandiza kuti munthu akhale ndi maganizo abwino komanso mphamvu. | Mungayese, koma musayembekezere. Popeza ndi yokwera mtengo pang'ono, zinthu zina zimakhala ndi zosakaniza zambiri kuposa ginseng. |
| Vitamini B12 | Chofunika kwambiri popanga mphamvu. | Mwachidule, mafakitale amphamvu m'thupi lathu amafunika vitamini B12 kuti agwire ntchito bwino. Koma ngati mulibe kusowa kwa vitamini B12, palibe umboni wa sayansi wosonyeza kuti kutenga vitamini B12 yowonjezera kukupatsani mphamvu yowonjezera. Ngati ndinu wosadya nyama (kutanthauza kuti simudya nyama iliyonse monga nyama, nsomba, mkaka, kapena mazira), mutha kukhala pachiwopsezo cha kusowa kwa vitamini B12, choncho muyenera kumwa mankhwala owonjezera malinga ndi upangiri wa dokotala. |
| Coenzyme Q10 | Antioxidant yomwe maselo amafunikira kuti apange mphamvu. | Palibe vuto lalikulu chifukwa cha izi, koma palibe umboni wokwanira wosonyeza kuti zimachepetsa kutopa. |
Zakudya zowonjezera sizikwanira! Kodi mungawonjezere bwanji mphamvu zanu?
Taganizirani izi, zowonjezera zakudya ndi njira yakanthawi chabe. Zili ngati kuyika mpweya m'matayala a galimoto yopanda mafuta. Mphamvu zathu zimadalira kwambiri moyo wathu. Tiyeni tiwone zomwe tingachite nazo.
1. Idyani bwino ndikumwa madzi.
Mwachidule, mphamvu zathu zimachokera ku ma calories omwe timadya. Ndiko kuti, kuchokera ku chakudya. Mukamva ngati mphamvu yanu ikuchepa tsiku lonse, idyani chakudya chopatsa thanzi .
- Maamondi angapo
- Chipatso chonga nthochi
- Yogati yokhala ndi granola pang'ono
Ndipo chofunika kwambiri kukumbukira ndichakuti nthawi zambiri timamva kutopa tikakhala kuti tilibe madzi okwanira m'thupi .Choncho imwani madzi ambiri. Kumwa madzi kamodzi kapena kawiri patsiku kudzakuthandizani kwambiri pa mphamvu zanu.
2. Gonani bwino usiku.
Izi si zachilendo, koma ndi chinthu chomwe tonsefe timasowa. Kugona bwino usiku ndiyo njira yabwino kwambiri yokonzanso ndikulimbitsa thupi ndi malingaliro. Pa avareji, munthu wamkulu ayenera kugona maola 7 mpaka 9 patsiku. Ngati simugona mokwanira, si zachilendo kumva kutopa komanso kugona tsiku lonse.
3. Khalani Achangu
Mwina mukuganiza kuti, “Kodi mumachita masewera olimbitsa thupi kuti mukatopa?” Koma zoona zake n’zakuti, ngakhale kuchita masewera olimbitsa thupi pang’ono kumawonjezera kuyenda kwa magazi m’thupi, kumawonjezera mpweya m’thupi, komanso kumapatsa thupi kumva bwino.
Sindikufunika kwenikweni kupita ku gym .
- Sewerani nyimbo ndi ana kwa mphindi 10.
- Chitani ntchito pang'ono m'munda.
- Chitani maseŵero angapo a yoga musanagone usiku.
Kafukufuku wasonyeza kuti akuluakulu omwe amachita masewera olimbitsa thupi kwa mphindi 20 zokha patsiku satopa kwambiri . Yesetsani kuchita masewera olimbitsa thupi osachepera mphindi 150 pa sabata. Koma ngati muli ndi vuto la thanzi, onetsetsani kuti mwalankhula ndi dokotala wanu musanayambe pulogalamu yochita masewera olimbitsa thupi.
4. Sinthani kupsinjika maganizo
Kupsinjika maganizo ndi chimodzi mwa zinthu zazikulu zomwe zimatibera mphamvu. Kaya mudye ndi kugona bwino bwanji, ngati mupitiriza kuganizira zinthu zolemera, mphamvu zanu zidzachepa.
Choncho pezani njira zopumulira. Zinthu monga kusinkhasinkha, kumvetsera nyimbo, kulankhula ndi mnzanu wabwino, kapena kuchita zinthu zomwe mumakonda zingathandize kuchepetsa nkhawa.
Mukatsatira zizolowezi zabwino zomwe mwatchula pamwambapa, monga kugona bwino, kuchita masewera olimbitsa thupi, komanso kudya zakudya zabwino, nkhawa idzatha yokha. Kenako mudzayambiranso kukhala ndi mphamvu.
Uthenga Wopita Nawo Kunyumba
- Nthawi zonse funsani dokotala musanagwiritse ntchito mankhwala enaake omwe amanena kuti amawonjezera mphamvu.
- Zakudya zowonjezera si zamatsenga. Ubwino wake ndi wochepa.
- Ngati mukufunadi kukhala olimba mtima komanso amphamvu, njira yabwino kwambiri ndiyo kusintha moyo wanu .
- Kugona mokwanira (maola 7-9), kudya zakudya zopatsa thanzi , kumwa madzi ambiri , komanso kuchita masewera olimbitsa thupi tsiku lililonse ndikofunikira.
- Kupsinjika maganizoMdani wamkulu amene amakuwonongerani mphamvu. Yesetsani kulamulira.
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