Yadda za ayi amfani da makamashi da rage karfin
Cin abinci don makamashi shine game da zabar abinci mai kyau a daidai lokacin. Ga wasu matakai game da yadda za ku ci don makamashi da kuma bunkasa matakan ku na makamashi daga likitan kwaminis Linda Prout, MS, wanda ke bayar da kayan abinci mai gina jiki ta hanyar imel da waya, ko kuma daga ofishinta a Eugene, Oregon. Ita ce marubucin "Live In the Balance" kuma ya rubuta littafi mai kyau game da abinci.
Ga waɗannan matakan da ya kamata ku dauka don ku ci don makamashi da kuma rage gajiya.
1) Rushe Ko Rage Sugar da Farin Fari. Kuna iya tsammanin kai cin abinci mai cin abinci mai kyau, amma muffins, cookies, 'ya'yan itace masu ruwan' ya'yan itace, gurasa marar yisti da farar fata suna dauke da sugars mai ladabi da kuma carbohydrates mai sauƙi wadanda ke shawo kan jini sugar. Wannan yana haifar da rashin ƙarfi. Sauya su da furotin da ƙwayoyin maƙera kamar yatsun. Idan kana buƙatar taimako don samun farin gari, sukari da sauran kayan sarrafawa daga abincinka, duba shirye-shiryen kamar The Conscious Cleanse ko Dokta Mark Hyman ta Dietx Dietx. Suna da kyau kuma mai araha.
2) Ku ci Protein Don Breakfast & Abinci. Nama, qwai, kifi, kaji, kwayoyi da tsaba suna baka makamashin da kake buƙatar samun abubuwa a rana. Sanya walnuts da man shanu a kan oatmeal, ba maple syrup da raisins. Don makamashi na rana, ku ci mota-carbohydrate, abincin rana mai gina jiki kamar walƙiya mai soyayyen kaza tare da broccoli ko nono na kajin tare da dafaren wake. Ka guje wa abinci kawai.
3) Ku dubi Mutum-Raised, Magunguna masu daɗaɗɗen nama da kyauta masu kaji da ƙwai. Wadannan sunadaran sunadaran sunadaran da dama da kuma omega-3, wadanda suke da muhimmanci ga makamashi da kiwon lafiya. Factory samar da dabba sau da yawa kawo tasiri daga cututtuka daga overcrowded da rashin rayuwa yanayin rayuwa, da kuma rashin lafiya hormone da kuma sinadaran sharan gona.
4) Ku ci (ko sha) Ganye ku. Gishiri dafaffen, broccoli, Kale, Gilashi da Ganye, Ganye Garda, Chard, Bok Choy, Gwoza Ganye, Broccoli na kasar Sin duk ƙarfafa makamashi, tare da chlorophyll, magnesium da B bitamin. Saryar da su! Hakanan zaka iya sha ganye a cikin sasantawa. (Abokina na sirri shi ne hade da letas na Roman, kale, Ginger, avocado, tofu, ruwan 'ya'yan itace mai lemun tsami da cilantro, idan zan iya samun shi.)
5) Shan Gisasshen Ruwa. Adadin da kuke buƙatar ya bambanta da mutum. Ɗaya daga cikin shawarwarin da aka dace don amfani da ruwa yana da mahimmanci lokacin da kake la'akari da cewa manya yana bambanta da nauyi da matakan aiki. Shin mace 5 '2' wadda ta auna nauyin fam 110 yana buƙatar buƙataccen ruwa a matsayin linebacker ga Denver Broncos? Ko da yawan ruwan wanda mutum yana buƙatar ya canza dangane da inda kake zama, lokacin da shekara da abin da kake yin S
Alamomi da ake buƙatar ku sha sufi sun hada da ƙishirwa, duhu / zurfin fitsari na fata, gajiya, ƙwaƙwalwar hankalin mutum, fata fata da maƙarƙashiya. Ka guji ruwan sanyi, wanda ya rage jinkirin narkewa. Ka guje wa abin sha mai dadi da ƙanshi. Tabbatar cewa ruwan ku kyauta ne mai karamin ruwa, wanda zai iya rage ciwon sanyi (don haka makamashi da metabolism) da kuma kyauta daga masu gurɓata.
6) Ayyukan motsa jiki da numfashi. Ayyukan motsa jiki na yau da kullum na inganta tunanin mutum da jin dadin jiki da kuma aiki mafi kyau fiye da kwayoyi a rage matsala.
A kullum tafiya, jog, bike bike, iyo, ko dance kiyaye mu jiki da karfi da hankali a hankali.
7) Shirya wani abu mai ban sha'awa. Ganin hanzarin tafiya, fara sabon aiki ko koyon wani sabon abu ya motsa zuciyarka kuma ya ba jikinka dalili don baka makamashi. Gano ayyukan, aiki da kuma mutanen da ke taimaka maka jin dadi.