Ngaba ngamanye amaxesha uziva unzima kakhulu, ungafuni kwenza nto, kwaye ungenamdla wokutya? Uninzi lwethu lubiza oku ngokuthi 'lusizi'. Kodwa ukuba oku kuyaqhubeka, kusenokuba yimeko yengqondo ebizwa ngokuba kukudandatheka. Le yimeko ekufuneka ithathwe nzulu kakhulu. Ubusazi na ukuba, ukongeza kunyango, izinto esizityayo nesiziselayo yonke imihla nazo zinokunceda ekuphuculeni le meko? Namhlanje, siza kuthetha ngayo.
Kutheni ukutya nokusela kubaluleke kangaka?
Ngamafutshane, imizimba yethu kunye nengqondo yethu zifuna izondlo ukuze zisebenze ngokufanelekileyo. Sifumana eso sondlo ekutyeni esikutyayo. Cinga ngaso njengemoto elungileyo engayi kusebenza ngokufanelekileyo ukuba ayinalo uhlobo olufanelekileyo lweoyile. Kuyafana. Ukuba umzimba awufumani izondlo ozifunayo, ukusebenza kwengqondo yethu nako kunokuphazamiseka. Ngokukodwa, esi sondlo sibalulekile ekuvelisweni ngokufanelekileyo kwezinto ezifana nee-neurotransmitters, ezithumela imiyalezo phakathi kweeseli zobuchopho. Ngoko ke, ukutya kunye neziselo zinefuthe ngqo kule nkqubo ibuthathaka elawula iimvakalelo zethu.
Singakulungiselela njani ukutya kwethu ukuze silwe nokudakumba?
Ngaphambi kokuba senze utshintsho olukhulu, masiqale ngamanyathelo amancinci. Nazi izinto ezilula onokuzizama.
1. Musani ukutya nodwa, yityani kunye.
Kuqhelekile ukuba ungabi namdla wokutya xa udandathekile. Ngamanye amaxesha awufuni nokuya ekhitshini. Endaweni yokuba wedwa ngelo xesha, zama ukulungiselela isidlo nelungu losapho okanye umhlobo omthembayo. Ukuhlala phantsi nithethe nisitya kunye kunokuba luncedo kakhulu, kwaye kunokukunceda uzive unomdla wokutya. Ungaze woyike ukucela uncedo ngala maxesha anzima.
2. Lumka ngento oyityayo.
Enyanisweni, ukutya okufanelekileyo kokudandatheka kokona kulungele umzimba wethu wonke. Oko kuthetha ukuphepha ukutya okucutshungulwayo, ukutya okuneswekile, kunye nokutya okukhawulezayo kangangoko kunokwenzeka , kwaye sigxile ekutyeni okupheleleyo, kwendalo.
- Izinto ezilungileyo onokuzitya ngakumbi:
- Imifuno neziqhamo ezintsha (ingakumbi imifuno eluhlaza okwesibhakabhaka)
- Iinkozo ezipheleleyo (irayisi ebomvu, i-millet, irhasi, i-oats)
- Inyama, intlanzi, kunye namaqanda anamafutha aphantsi
- Iimveliso ezifana nobisi olunamafutha aphantsi kunye neyogathi
- Iioyile zamandongomane kunye neeoyile zamandongomane (iikheshe, iipeanuts, iialmonds)
Oku kutya kunceda ukugcina amanqanaba eswekile egazini lakho, nto leyo enceda ekulawuleni utshintsho lweemvakalelo.
3. Ezi zinto ngokuqinisekileyo kufuneka zincitshiswe.
Kukho ukutya neziselo ezithile ezinokwenza iimpawu zokudakumba zibe mandundu. Lumka kakhulu kwezi zinto.
| Yintoni ekufuneka incitshiswe | Isizathu |
|---|---|
| Utywala | Nangona abantu abaninzi besebenzisa utywala ukuze balibale ngeengxaki zabo, utywala buyinto ebangela ukudakumba. Ekugqibeleni, oku kunokwenza ukudakumba kube mandundu. |
| Iswekile eyongeziweyo | Ukutya okuneswekile okufana neziselo ezimnandi, iikeyiki, kunye neebhisikithi kunokubangela ukuba amanqanaba eswekile egazini anyuke aze aphinde ehle. Oku kunokubangela utshintsho kwimo yengqondo, ukucaphuka, kunye nokudinwa. |
| I-Caffeine | I-caffeine efumaneka kwikofu, iti, nakwezinye iziselo ezibandayo inokubangela ixhala kunye nokungaphumli kwabanye abantu. Ingaphazamisa nokulala. |
Into enye ecetyiswa ziingcali kukuyeka ngokupheleleyo iswekile kunye ne-caffeine kangangeeveki ezimbini. Kwabanye abantu, olu tshintsho luncinci lunokwenza umahluko omkhulu. Ukuba alwenzi mahluko, kulungile ukongeza kancinci. Kodwa musa ukugqithisela.
4. Makhe sicinge ngezondlo ezikhethekileyo ezilungileyo engqondweni
Ngamanye amaxesha, ukutya kwethu kuphela akusiniki zonke izondlo esizidingayo. Ingakumbi xa silwa nokudakumba, kunokuba kubalulekile ukuqwalasela izongezo. Uphando lufumanise ukuba ukunqongophala kwezondlo ezithile kunokubangela ukudakumba, kwaye ukongeza kuzo kunokunceda ukunciphisa iimpawu.
- Ii-omega-3 fatty acids: Ezi zibaluleke kakhulu kwimpilo yengqondo. Zifumaneka kwiintlanzi ezinamafutha ezifana nesalmon, i-mackerel, kunye ne-tuna, kunye nesoya, ii-walnuts, kunye ne-flaxseed.
- I-Folate: Olu luhlobo lwevithamini B. I-Folate ifumaneka kwimifuno eluhlaza efana nesipinatshi, iimbotyi ezifana neetshizi, iimbotyi, isibindi senkomo, kunye nejusi yeorenji.
- I-Vitamin B12: Oku kubalulekile nakwimpilo yengqondo. Ifumaneka kakhulu kwiimveliso zezilwanyana ezifana nenyama, intlanzi, ubisi kunye namaqanda.
Kodwa khumbula, ngokuqinisekileyo kufuneka uthethe nogqirha wakho ngaphambi kokusebenzisa naziphi na ezi zongezo.Uza kukucebisa kanye into oyifunayo, ngobuninzi obufanelekileyo.
5. Cwangcisa usuku lwakho: Imikhwa emincinci yenza umahluko omkhulu
- Gcina iJenali yokutya: Bhala phantsi yonke into oyityayo noyiselayo yonke imihla, kunye nemo yakho yeemvakalelo. Emva kweveki okanye ezimbini, ungaphawula ukuba ukutya okuthile kukwenza uzive ungakhululekanga. Ukuba uyakubona oku, zama ukuyeka ukutya oko kangangeentsuku ezimbalwa uze ubone ukuba uyawubona na umahluko.
- Musa ukutsiba ukutya: Ziqhelise ukutya izidlo eziphambili ezintathu ngexesha elinye yonke imihla. Okanye, yitya izidlo ezincinci ezintlanu. Oku kuya kunceda ukugcina amanqanaba eswekile egazini lakho elawulwa . Kuya kunceda nokulawula utshintsho lweemvakalelo.
- Lungisa izidlo ezinempilo: Ukuba ulambile emini, zitye, kwaye ugcine izinto ezinempilo ekhaya. Izinto ezifana nesiqhamo, amandongomane (i-cashews, amandongomane), iyogathi, ikherothi, kunye neqhekeza lekhukhamba zilungile. Emva koko kuya kuba lula ukutya izinto ezineswekile eninzi njengeebhisikithi kunye neekeyiki.
Nangona le mikhwa yokutya inokuba luncedo olukhulu kwimpilo-ntle yakho yengqondo, kubalulekile ukukhumbula ukuba ayithathi indawo yonyango. Ukuba unesifo sokudakumba okanye iimpawu ezifanayo, kubalulekile ukubona ugqirha ofanelekileyo ukuze akunike iingcebiso kunye nonyango. Asinto ekufuneka ihlehliswe konke konke.
Umyalezo Wokuya Ekhaya
- Ukudakumba yimeko yezonyango efuna unyango, ngoko ke into yokuqala ekufuneka uyenze kukubona ugqirha.
- Ukutya okutyayo kuchaphazela ngqo isimo sakho sengqondo kunye nokusebenza kwengqondo.
- Musa ukutya ukutya okucutshungulweyo, iiswekile ezongeziweyo, kunye notywala, kwaye gxila ekutyeni okupheleleyo okufana nemifuno emitsha, iziqhamo, kunye neenkozo ezipheleleyo.
- Yitya ukutya kwakho ngamaxesha aqhelekileyo imini yonke, kwaye ungazityesheli. Oku kuya kukunceda uhlale uzinzile.
- Ukutshintsha indlela otya ngayo akuyonto eza kuvelisa iziphumo ngobusuku obunye. Yiba nomonde kwaye kancinci kancinci wakhe imikhwa emihle.
- Qiniseka ukuba uqhagamshelana nogqirha wakho ngaphambi kokuba uthathe nasiphi na isongezelelo sesondlo.
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