Kuti mupeze zambiri kuchokera ku maphunziro, muyenera kulipira gawo lalikulu la mphamvu musanayambe maphunziro. Simungathe kuchita mimba yopanda kanthu.
Musanapite ku holoyi, muyenera kuonetsetsa kuti thupi lapeza mapuloteni okwanira ndi chakudya. Adzakupatsani mphamvu ndi mphamvu panthawi yophunzitsa, ndipo pambuyo pake zidzathandiza kuti minofu isinthe.
1. Mabatani
Zili ndi mavitamini ambiri othamanga kwambiri, omwe amapatsa thupi mphamvu. Anthu omwe amakonda kuphunzitsa m'mawa ndi kudya chakudya cham'mawa, asayansi akulangiza kuti azidyera nthochi asanafike ku holo. Kwa nthawi ya maphunziro, iye adzawapatsa iwo mapuloteni oyenerera kuti amange ndi kubwezeretsa minofu. Ndipo kuti musataye "zotsatira za nthochi", ndi zofunika kudya pafupifupi ora ndi theka mutatha kudya zipatso.
2. Oatmeal
Oats ali olemera muzakudya. Kulowa m'magazi, amadzaza thupi ndi mphamvu. Ngati kawirikawiri oatmeal sichikuyenderani, yesetsani kuphika monga mwa njira imodzi yapadera.
3. Caffeine
Chifukwa cha caffeine, mphamvu yowonjezera imatulutsa, thupi limatopa kwambiri, ndipo mafuta akuyaka kwambiri. Chifukwa chake, ambiri odyetsa zakudya amalimbikitsa kumwa mowa wa espresso musanaphunzire.
4. Zipatso za smoothies
Si zokoma zokha, komanso zothandiza kwambiri. Zipatso za smoothies zili ndi mapuloteni apamwamba kwambiri. Ma cocktails amathamanga mwamsanga, chifukwa cha chakudya chimayamba kuchita mphindi 15-20. Izi zimapereka mphamvu yowonjezereka.
Kuphika smoothies kungakhale ndi kuwonjezera kwa oat flakes, chia, mkaka wa kokonati, yogagi ya Greek, chinanazi. Kusakaniza kokoma kwambiri - blueberries ndi nthochi, mafuta a amondi, mandimu. Mmalo mwa blueberries mukhoza kutenga uchi. Zonsezi zimagwirizanitsidwa ndi blender ndipo malo ogulitsa ndi okonzeka!
5. Nkhuku
Zosakaniza zokoma komanso zokoma. Zonse zomwe mukufunikira kuti mutenge mphamvu yanu ndi kudya 1/3 kapena 1/4 chikho cha nkhuku. Nthawi zambiri mvula imadya nyemba ndi madzi a mandimu.
6. Mazira azungu
Mafuta omwe ali m'matumbawa amawongolera pang'onopang'ono, choncho ngati mudya dzira lonse musanamaphunzitse, simungamve bwino. Chinthu china - mapulotini mu mawonekedwe ake enieni. Mafuta mwa iwo palibe, mphamvu zokha!
7. Zipatso zouma
Izi ndi zabwino kwambiri, koma mphamvu zowonjezera. Zipatso zochepa zouma, ndipo nthawi yomweyo mumamva mphamvu. Gawo limodzi la galasi, ndipo pakuphunzitsa iwe udzakhala nyama yaikulu kwambiri.
8. Chotupitsa kuchokera ku mkate wonse wa tirigu
Mbewu zonse zili ndi mitsempha yambiri, yomwe imapereka mphamvu yothandizira. Kuti musakhale ndi chofufumitsa "chamaliseche," mungathe kuwonjezera yogagi ndi Greek pistachios ku mbale.
9. Msuzi wa chifu ndi bulauni
Chakudya chotere chimadzaza thupi ndi mphamvu zambiri zothandiza, koma nthawi yomweyo palibe mafuta aliwonse. Zakudya zomveka kuchokera ku mpunga zimapereka zamoyo, ndipo mapuloteni ochokera kwa nkhuku ndi omwe amachititsa kuti minofu ikhale yofulumira mwamsanga pambuyo pa makalasi. Mpunga, ngati ukufunidwa, ukhoza kusinthidwa ndi quinoa, mbatata kapena masamba. Zakudya zina zidzakumbidwa motalika kwambiri ndipo pakuchita maseĊµera olimbitsa thupi zimadzetsa ululu m'mimba.
10. Greek yoghurt
Mu yogiti yachigiriki poyerekezera ndi kawirikawiri mapuloteni ambiri komanso shuga. Zakudya ndi chakudya chochepa ndizo zomwe mukufunikira musanaphunzitse.
11. Maca
Poppy ya Peruyo imangowonjezera mphamvu komanso kupirira, komanso imathandizanso kuti munthu akhale ndi thanzi labwino. Osewera ambiri amadya poppy masewerawo, kuti akweze ntchito yawo mpaka pamtunda.
Musaiwale: musanaphunzire muyenera kuidya. Anthu ena amakhulupirira kuti ngati akugwira ntchito yopanda kanthu, amatha kutaya mafuta ambiri. Koma izi ndizolakwika zolakwika, chifukwa chilakolako cha njala chimatha "kutseka" ndipo sichikutaya kanthu.