Enye yezinto ezinokukhathazeka kakhulu kwimpilo yengqondo yondlo. Ukutya kuthatha indima ebalulekileyo kwimpilo yethu yempilo, kunye nempilo yethu yengqondo kunye nempilo. Xa unengxaki yokudakumba , kunokuziva kunzima ukucinga ngokutya ukutya okulungileyo. Nangona kunjalo, ezinye zeenguqu ezincinci kwisondlo sakho zinganceda ukunciphisa iimpawu zakho kwaye zibe nempembelelo emihle ebomini bakho bemihla ngemihla.
Ziziphi Izidlo ezinokunceda Ngokuxinezeleka?
Naluphi ukhetho lwakho lokutya, kukho iindlela ezahlukeneyo ezinokukunceda ukunyuka kwemizwa:
Intlanzi
Iintlanzi ezibanjwe ngasendle, ngokukodwa iintlobo ezinamafutha ezinjenge-salmon, i-mackerel, i-trout, i-sardines kunye ne-tuna (engenakunqotshwa), zikhethekileyo ukukhetha ukulwa nokudandatheka. Ngoba? Ngenxa yokuba zizityebi ezivela kwiimveliso ze-Omega-3. Amafutha e-Omega-3 anceda ukwakha uqhagamshelwano phakathi kweeseli zengqondo kunye nokwakha nokuqinisa ii-receptor sites for neurotransmitters. Ngoko, ukwanda kwe-Omega-3 ekudleni kwakho kunokunceda ekuveliseni ukwenziwa kwemveliso ye- serotonin nokuphucula imvakalelo.
Nuts
Nangona ezinye iinqutyana ezifana ne-cashews, i-nut nuts, kunye ne-hazelnuts zinceda ekuncediseni ii-Omega-3 zamafutha, i-walnuts ibonakala iphumelele kule candelo. AmaWalnuts ayaziwa ukuxhasa impilo yonke yengqondo, ibe enye yezona ndawo eziphezulu ezivela kwi-Omega-3 kunye nomthombo omkhulu weprotheni ukukunceda ukugcina amanqanaba eshukela egazini kwi-balance balance.
Iimbotyi
Ubhontshisi ngumthombo omkhulu weprotheni kunye nefiber, zombini ezo zinceda ukugcina amazinga ashukela azinzileyo kunye negazi. Ukongezelela ekuncediseni ukunciphisa i-spikes ye-sugar and dips egazi ezinokuchaphazela isimo sethu sengqondo, iimbotyi nazo zivela kwimithombo eninzi ye-folate. I-Folate yi-vitamini B eyenza umzimba usebenzise i-vitamin B12 kunye nama-amino acids, ukunceda umzimba ukuba uchithe iiseli kunye nokudala iiseli ezintsha.
Iibhontshisi ze-Garbanzo (ezikwaziwa nangokuthi i-chickpeas) ziphezulu kakhulu kwi-folate, zinikela ngaphezu kweepesenti ezingama-100 zenani elicetyiswa imihla ngemizuzu kwinqanaba lesigqatshana. Iimbotyi zePinto yinto ekhethekileyo, kunye nenkomiti yesiqingatha ekunikeleni i-37 ekhulwini lexabiso lemihla ngemihla.
Imbewu
Imbewu ye-Flaxseed kunye ne-chia yinyongezi ebalulekileyo ekudleni kwakho xa ulwa nexinzelelo. Njengokunye okunye okutya okukhankanywe, ezi zimbini iintlobo zembewu ziyimithombo ekhethekileyo yemveliso yama-Omega-3. Imbewu eyodwa ye-chia ihlinzekela malunga neepesenti ezingama-61 ze-Omega-3 kunye nepunipoon eyodwa ye-flaxseed inika ama-39 ekhulwini. Njengoko uyakubona, le mibewu emibini ipakisha isigxina esinamandla xa ufuna iindlela ezincinci zokuphucula ukutya kwakho kunye nomoya wakho.
Imbewu yepumpkin kunye ne-squash yongezwa kakhulu ngokunyusa i-tryptophan. I-Tryptophan iyimino acid ebalulekileyo eyenza i-niacin kwaye inceda ukwenza i-serotonin. Nangona i-turkey yinto abantu abaninzi abacinga ngayo xa beva i-tryptophan yegama, kukho imithombo emininzi yokutya enika ixabiso elikhulu le-amino acid ebalulekileyo. Imbewu yeengqungquthela kunye neekotishi kufuphi nephezulu kwoluhlu, kunye ne-ounce elilodwa kuphela elibonelela malunga neepesenti ezingama-58 ze-intanethi ezicetywayo zemihla ngemihla ye-tryptophan.
I inkuku
Inkukhu kunye ne-turkey zombini imithombo eninzi yeprotheni enesifo esinokukunceda ukuzinzisa isishukela segazi, ukugcina isimo sakho sengqondo sisilungelelanise emini. Ukongeza kwimithombo ethembekileyo yeprotheni ephilileyo, i-turkey kunye namabele amabhokhwe ayaziwa ngokubonelela ngexabiso eliphezulu le-tryptophan. Kwakhona, oku kunenzuzo kuba inceda ukudala i-serotonin, esinceda ekulondolozeni ubuthongo obuhle kunye nomoya onokulinganisela. Ama-ounces ama-3 kuphela enomsoba wenkuni othosiweyo anikezela ngamaphesenti angama-123 okunconywa kwimihla ngemihla ye-tryptophan. Abaninzi bethu sele besidla intloko yenkukhu rhoqo kodwa kufaka iiprotheyini ezinqambileyo ezifana ne-turkey kunye nenkukhu ngeveki yakho kunokukunceda ukwandisa ukudla kwakho kwe-tryptophan.
Imifuno
Ewe, kufuneka udle iimvumba zakho! Nangona oku kubalulekile kuwo wonke umntu, ukutya imifuno kunokunceda kakhulu ukuba unzima ukuxinezeleka. Imifuno eluhlaza eluhlaza, ngokukodwa, imithombo efanelekileyo ye-ALA (i-alpha-linolenic acid). I-ALA yenye yeentlobo ezintathu eziphambili ze-Omega-3 zi-fatty acid, enye enye i-DHA ne-EPA. Xa ucinga imifuno ukuze uncede ukwandisa i-Omega-3's, abadlali abanamandla bavame ukuba ngamahluma aseBrussels, isipinashi, i-kale kunye ne-watercress. I-folate, i-fiber, kunye nezinye izondlo zenza imifuno, ingakumbi imifuno emnyama emnyama, ukhetho olukhethekileyo xa ufuna ukutya ukuze uncede ukuphucula nokuzinza.
Esinye Isithako Ukutya
Ngokuqhelekileyo, kukulungele ukuvumela umzimba wakho inkululeko yokutya ukutya ngokusondeleyo kummandla wendalo ngokusemandleni.
Uninzi lwezidlo ezicwangcisiweyo okanye izinto onokuzifumana kwisitolo esilungeleyo zizaliswe zizilondolozo kwaye zinikezela ngenzuzo yokungondleki. Umzimba wakho uzama ukuqonda into ekufuneka uyenze ngokutya okunjalo, kwaye unokuphazamisa ngokuphawulekayo okanye ukuphanga umzimba wakho (kunye nengqondo) yezakhi ezisisiseko kunye namandla okufuneka usebenze kakuhle.
Ziziphi Izidlo Azinakunceda Ukuxinezeleka?
Ukuba ujamelana nokudakumba, kunokubaluleka ukuba ukwazi ukuba ungadli ntoni. Ngelishwa, ezininzi zezi zokutya zihlobo oluthi abantu abaninzi baphendukela xa befumana usuku olubi. Ukuqonda iimpembelelo ezingalunganga zezi zokutya kwimpilo yakho yengqondo kunokukunceda wenze izigqibo ezingcono:
Ushukela
Siyazi ukuba ukutya kunye nosiphuzo zoshukela akusilungele imizimba yethu. Into ongayiqondi kukuba, njengokuba ushukela lunokuchaphazela inqabileyo yakho, inokuchaphazela kakhulu imvakalelo yakho. Kukho ukhetho lokutya konke okuzungeze kuthiwa zizaliswe ngoshukela ezifana needake, ii-cookies, i-cereal, iziphuzo, kunye nezidibanisi ezifana ne-barbecue sauce, ukugqoka isaladi kunye nokunye. Usenokumangaliswa ukuba zininzi ukutya ezibonakala ngathi "ziphilile," kodwa ziqulethe inani elincinci lokushukela. Imizekelo yokutya okulukhuni njengale yimiba yegranola, imigoqo yamandla, umxube we-trail kunye nobusi obusiweyo.
Gcina ukhumbule ukuba iswekile ayisoloko ibhalwe phantsi nje ngokuba "ushukela" kwisihlomelo sesithako. Ukuze ube nokukhangela ushukela olongezelelweyo, unokufuna ukujonga kwakhona le migaqo elandelayo:
- Isiraphu yengqolowa
- I-fructose ephezulu ye-corn syrup (HFCS)
- Dextrose
- Fructose
- Ubusi
- Lactose
- Maltose
- Sucrose
Yikhumbule ukukhetha kwakho, kwaye unciphise ukutya okuphezulu kwishukela, ngakumbi abo baneeshukela ezongezelelweyo. Ukugcina amanqanaba akho ashukela egazini ngakumbi ngokulinganayo ngolo suku ungakunceda uhlale uhlalisane ngokufanayo.
Udidi lweZityalo
Njengokuba ushukela, sizungezwe ukutya okucwangcisiweyo okusebenzisa izityalo ezicocekileyo. Ixesha elihlanjululwe libhekisela kwiifom zesola kunye neenkwenkwezi ezingekho kwizinto zendalo, njengoko kuchazwe nguthambo lweengqondo kunye neengcali zondlovu uDkt. Georgia Ede, MD Uyaqhubeka ukuxelela ukuba, "Ukuba ukhangele ukutya okumnandi okanye okuphelileyo ukuba uya kufikelela ngokukodwa njengendalo, ukhangele i-carbohydrate engapheliyo. "
Uninzi lwezidlo esizifunayo lula zizona zinto ezinokuthi zihlasele imvakalelo yakho. Ukutya okufana nelayisi omhlophe, i-pasta, i-crackers, isonka, ii-chips, kunye nokutya okutyayo zizele i-carbohydrates ecocekileyo enika ixabiso elincinci kwaye liphanga ama-vithamini ebalulekileyo kwindlela yokugaya. Ukugcina oku kulungelelaniswa kokutya kwe-carbohydrate ekudleni kwakho kuya kuthatha amazinga okushukela egazini kwi-roller coaster ukuhamba ngalo lonke usuku, ezinokubangela ukuba iimpawu zengqondo ephantsi kunye nokukhathala.
Utywala
Musa ukuwonakalisa iqela, kodwa ukunciphisa utywala kusemgangathweni yakho xa ulwa nexinzelelo. Utywala lugxininisekile kwaye lunokubangela ukuba ungaboni kakuhle, umgwebo kunye nexesha lokuphendula. Uninzi olunxilisayo lunokuthi lube ushukela okwangoku, njengokuba sithetha ngalo, unendlela yokuchitha ingqondo yakho kwaye kubangele izinga lokushukela egazini ukuphakamisa nokuphazamiseka. Nangona uphando oluthile lubonise ukuba ixabiso elincinci lotywala olunjengewayini elibomvu linokukunceda, kuba ngumdla wakho obalaseleyo ukunyanzelisa ukuba ulwa nexinzelelo. Njengoko kucetyiswa nguDkt. Ede, "Utywala aluyi kusombulula nayiphi na ingxaki zempilo yakho, kuba akukho nkathazo yempilo ibangelwa ukungabikho kotywala."
Caffeine
Ewe, i-caffeine inokukunceda uqale usuku lwakho ngokukhuthaza. Nangona kunjalo, kunokukhokelela ekuphazamiseni kamva ngemini, kwaye ushiye uvakalelwa ngathi ufuna ngaphezulu ukuze uphinde ufumane amandla. Abaninzi baseMerika bafumana i-cafeinated, njengoko siphuza ikhofi kunye neziphuzo zamandla rhoqo. Nangona i-caffeine ngokwayo ingaboniswa ukuba ibangele ukudandatheka, kucetyiswa ukuba i-caffeine ingasetyenziswa ngokumodareyitha kwaye ingasetyenziselwa njengomthombo wamandla. Enye enye ingcono itiye eluhlaza. Ukongezelela kwiinzuzo zokulwa ne-antioxidant, itiye eluhlaza iyaziwa kwakhona ngokubonelela i -ananine, i-amino acid enika uxanduva lokuxinzelela uxinzelelo olunokuba luncedo kwabo bajongene nokudandatheka.
ILizwi
Imizimba yethu iyanxibelelana kunye nokutya esiyidlayo kwaye ukhetho esiwenzayo ngalunye suku lunokuchaphazela amandla ethu omzimba ukuba asebenze kakuhle. Nangona kungekho nto yokutya okuye yabonakaliswa ekunciphiseni ukudandatheka, sinokubona ukuba kukho ukutya okuninzi okunomsoco okunokunceda ukugcina ubuchopho bethu buphilile.
Ingcinga efanelekileyo yokuthetha nomboneleli wakho wezokwelapha ngaphambi kokwenza utshintsho olukhulu kwizondlo zakho. Khumbula ukuba nawe ube nomonde kuwe xa uqala ukuzama ukutya okutsha kwaye unike umzimba wakho ixesha ukuze ulungelelanise utshintsho olwenzayo. Ukwenza ukhetho olungcono lokutya lunokukunceda impilo yakho yonke kunye nefuthe elihle kwimpilo yakho yomzwelo.
> Umthombo:
> Ede, G. (2017). Ukutya ngokuchonga: Isayensi yesondlo idibana nokuqonda. Ukubuyiswa ngomhla we-29 kuDisemba, 2017 ukusuka kwi-http: //www.diagnosisdiet.com/food/alcohol