Sithola amandla.
Isigqi sethu sokuphila nokucindezeleka siholela ekucaseni nasekukhathaleni. Uma ukhathele futhi uzophuza indebe yekhofi ngekhekhe, khona-ke ushukela kanye ne-caffeine kuzonikeza kuphela amandla okugcina okwesikhashana. Khona-ke izinga leshukela legazi liqala ukuwa ngokushesha, futhi uzozizwa uphukile futhi ukhathele futhi.
Zama ukudla njalo futhi ezincane. Inani le-carbohydrate nokudla kwamaprotheni kufanele lilingane. Isibonelo, isidlo sasemini: ama-coat oatmeal, ucezu ushizi kanye netiyi, i-yogurt yemvelo ngamantongomane kanye ne-apula eluhlaza. Isistimu ye-immune enempilo.
Uma uvame ukubamba iqhwa, usho ukuthi amasosha omzimba abuthakathaka.
- Yidla ukudla okunevithamini C eningi, etholakala emifino nezithelo.
- Udinga i-zinc, e-sunflowers, inhlanzi, imbewu ye-sesame, amaqanda.
Ukubhekana nokucindezeleka.
Ukungqubuzana nabangani, ukuqhuma kwezimoto, ukungcola komsebenzi - konke lokhu kuzoholela ekucindezelekeni kwansuku zonke. Ukuze silwe nokucindezeleka, izinto ezikhethekile zikhiqizwa yizigulane eziyingozi. Umsebenzi wabo ungasekelwa ukudla okucebile amavithamini C no B:
- i-vitamin C icebile nge-pepper ebomvu, i-kiwi ne-strawberry.
- I-Vitamin B itholakala emikhiqizweni yobisi evutshiwe, imifino eluhlaza kanye nemifino.
Ukudla ngezocansi.
Isizathu, uma ungajabuli ngezocansi, kungaba yinto eyisisekelo, ukungabi nemikhiqizo ebalulekile.
- Isici esibalulekile sokuphila okugcwele ngokocansi, i-vitamin E. Vitamin iqukethe, isibonelo, inhlanzi yamafutha e-salmon. Ngakho-ke kunconywa ukuba ufake i-salmon ekudleni kokudla kwabo, okungenani izikhathi ezimbili ngesonto.
- Udinga i-vitamin A. Yidla imikhiqizo yobisi kangaka, izithelo eziphuzi, ama-orang.
- Ukugcina amandla nokukhiqizwa kwama-hormone wezocansi okuvamile, lokhu kungabangela amaminerali we-chromium ne-boron. I-Boron ikhona kuyo yonke imifino nezithelo, futhi i-chrome iyingxenye yoshizi nenyama.
Silala ngokuthula.
Ukuze ubukeke kahle, udinga okuningi futhi ulale kahle.
- Ngobusuku nokulala okukhulu, i-amino acid tryptophan iyadingeka. Ucebile ezinsukwini, ushizi nobisi, izithelo ezomisiwe, izinsuku kanye nobhanana.
- Isizathu sokucindezeleka ngokomzwelo kungase kube ukuntuleka kwe-calcium ne-magnesium. Yengeza-ke imbewu, inhlanzi, amantongomane nemifino eluhlaza okomnyama ekudleni kwakho.
- Isibonelo, ukuze ulale kahle, i-dinner ekahle kuyoba: i-cocktail yobisi lwe-soy nebhanana, izithelo ezomisiwe, i-yogurt yemvelo.
UTatyana Martynova , ikakhulukazi isayithi