Njengoko sikhula, sivakalelwa kukuba ayizizo kuphela imizimba yethu kodwa kunye nenkumbulo yethu kunye nendlela esicinga ngayo ziyatshintsha kancinci, akunjalo? Ngamanye amaxesha unokucinga, 'Owu, ndiyazilibala kakhulu izinto ngoku.' Kodwa ubusazi na ukuba ezinye zokutya esikutyayo yonke imihla zinokunceda ukulawula ukuguga kwengqondo yethu kwaye ziyigcine isempilweni njengakwixesha esasisebancinci? Oku kufana nokuzilolonga kwengqondo. Namhlanje, masithethe ngezinye zezo 'superfoods' ezilungileyo engqondweni.
Iziqhamo nemifuno enika ingqondo amandla amakhulu
1. Iiblueberries kunye neziqhamo ezimfusa
Oogqirha bahlekisa ngokubabiza ngokuba yi-'Brainberry', okuthetha 'isiqhamo sobuchopho'. Uphando lufumanise ukuba iziqhamo ezifana neeblueberries zikhusela ingqondo kwi-oxidative stress , nto leyo eyonakalisa iiseli. Oku kunokunciphisa iziphumo zeemeko zokungakwazi ukukhumbula ezifana nesifo sika-Alzheimer okanye i-dementia eza nokwaluphala.
Nangona kunzima kancinci kuthi ukufumana iiblueberries eSri Lanka, sinezinye izinto ezilungileyo endaweni yoko. Iziqhamo ezimfusa neziluhlaza okwesibhakabhaka ezifana neediliya ezimfusa, i-dambala, i-madang, kunye ne-black jam nazo zinophawu olunjalo. Bekuya kuba kuhle ukuba besinokongeza iziqhamo ezimbalwa ezinjalo ekutyeni kwethu yonke imihla.
2. Iiavokhado
Iiavokhado zisisiqhamo esixabisekileyo njengeeblueberries kwimpilo yengqondo. Abantu abaninzi bacinga ukuba iiavokhado zinamafutha amaninzi, kwaye yinyani leyo. Kodwa zigcwele amafutha angagalelwanga . Olu luhlobo lwamafutha 'alungileyo' alungileyo entliziyweni kwaye anceda ukuhamba kwegazi okunempilo.
Khawucinge nje, ukuhanjiswa kwegazi okufanelekileyo kubalulekile emzimbeni wethu wonke, kuquka nengqondo. Igazi lilo elithwala ioksijini kunye nezondlo ezifunekayo engqondweni. Ngoko ke ukujikeleza kwegazi okunempilo kuthetha ingqondo esempilweni!
Iiavokhado zikwanceda ekulawuleni uxinzelelo lwegazi. Uxinzelelo lwegazi oluphezulu luyimbangela ephambili yokungasebenzi kakuhle kwengqondo. Nangona kunjalo, kuba zineekhalori eziphezulu kancinci, kungcono ukongeza malunga nesiqingatha seavokhado ekutyeni kwakho ngosuku.
3. Irharnate
Ipomegranate sisiqhamo esizaliswe zii -antioxidants ezinamandla. Ngamafutshane, ezi antioxidants zifana namajoni amakhulu akhusela ubuchopho kwi- free radicals , ezisebenza njengomhlwa kunye nomonakalo kwiiseli zomzimba wethu. Ingqondo yenye yezona zitho zisengozini yokonakala kwezi free radicals.
Ukuba usela ijusi yepomegranate, kungcono ukuyenza ekhaya, njengoko iintlobo ezithengwa evenkileni zinokuba neswekile eyongeziweyo. Ukusela ijusi yepomegranate encinci exutywe namanzi ngosuku kwanele.
Amandla engqondo avela kumafutha, amandongomane, kunye neenkozo
4. Intlanzi Enamafutha
Iintlanzi zaselwandle ezinzulu ezifana nesalmon, i-mackerel, i-sardines, i-herring, kunye ne-herring zibizwa ngokubaUkutya okutyebileyo kwi-omega-3 essential fatty acids. Ezi omega-3 zibalulekile ekusebenzeni kakuhle kweeseli zengqondo. Zilawula nokudumba okuncinci okwenzeka engqondweni. Ukuba ungongeza iqhekeza lentlanzi enamafutha ekutyeni kwakho kabini okanye kathathu ngeveki, lutyalo-mali olukhulu engqondweni yakho.
5. Amandongomane kunye neMbewu
Amantongomane afana ne-cashews, amantongomane, ii-almonds, ii-walnuts, imbewu yethanga, imbewu yelanga, imbewu yesesame, kunye nembewu yeflakisi ziindawo ezilungileyo ze -vitamin E. Uphando lubonise ukuba abantu abanamanqanaba aphezulu e-vitamin E balahlekelwa yinkumbulo encinci njengoko bekhula.
Ukongeza ekutyeni ezi, zikwalungile kuwe ukuba uzenze into efana nebhotolo yamandongomane. Kodwa ukukhetha amandongomane angenatyuwa endaweni yalawo anetyuwa kungcono nangakumbi kwimpilo yakho. Ukutya malunga nesandla esincinci sala mandongomane ngosuku kwanele.
6. Iinkozo ezipheleleyo
Ukutya okufana nerayisi emdaka, i-oats, i-buckwheat, irhasi, kunye nesonka esipheleleyo kunciphisa umngcipheko wesifo sentliziyo. Njengoko besitshilo ngaphambili, ukuba intliziyo iphilile, nengqondo nayo iphilile. Kuba ingqondo ifumana igazi eliyidingayo.
Ezi nkozo zikwanceda ekugcineni amanqanaba eswekile egazini, okanye amanqanaba eswekile egazini , ezinzile. Ingqondo ifana nenjini yemoto. Ifuna umbane ohlala uhleli, okanye iswekile. Ekubeni ingqondo ingenakugcina iswekile, ixhomekeke kumbane ohlala uhleli ovela egazini. Iinkozo ezipheleleyo zibonelela ngaloo mandla azinzileyo.
7. Iimbotyi
Iimbotyi ezifana neelentile, iitshizi, iimbotyi zemung, iitshizi, kunye neembotyi nazo zilungile kakhulu engqondweni. Njengeenkozo ezipheleleyo, ezi zinceda ekuzinziseni amanqanaba eglucose egazini. Ke ngoko, ingqondo ifumana amandla ewadingayo rhoqo. Ezi nazo azibizi kakhulu kwaye kulula ukuzifumana. Yongeza malunga nesiqingatha sekomityi yezi ekutyeni kwakho ngosuku.
Masondle ingqondo ngokuzonwabisa
8. Iti Esandul’ Ukwenziwa
Ukusela iikomityi ezimbini ukuya kwezintathu zeti eshushu ebilisiwe ngosuku kunokwenza imimangaliso engqondweni yakho. I -caffeine encinci ekwiti inceda ukuzola ingqondo, ukuphucula inkumbulo, kunye nokuphucula imo. Iti ikwanazo nee-antioxidants ezinamandla ezibizwa ngokuba zii-catechins , ezikwanceda ekukhuthazeni ukujikeleza kwegazi okunempilo.
Kodwa khumbula, olu mgangatho lufumaneka kuphela kwiti esandula ukwenziwa. 'Iti ebandayo' ebhotileni okanye iti ephuhliweyo ayiboneleli ngezi nzuzo. Iti yethu eqhelekileyo eyenziwe ngamagqabi eti yanele kakhulu koku.
9. Itshokholethi emnyama
Okokugqibela, masithethe ngento ethandwa ngumntu wonke. Itshokholethi emnyama ilungile kakhulu engqondweni. Kodwa oku akubhekiselele kwitshokholethi yobisi, kodwa kuxhomekeke kwitshokholethi emnyama enepesenti ephezulu yekhokho (70% nangaphezulu) kunye nencasa ekrakra.
Ziqulethe ii-antioxidants ezinamandla. Zikwanazo nezinto ezivuselelayo zendalo ezinceda ukuzola ingqondo, ezifana ne-caffeine encinci. Okubaluleke kakhulu, itshokholethi emnyama ivuselela ukuveliswa kwee-endorphins , iikhemikhali zendalo zokuzilolonga emzimbeni wethu.
Kodwa akulunganga ukuyigqithisa. Iqhekeza elincinci letshokholethi emnyama ngosuku, malunga ne-15-30 grams, lanele.
| Ukutya Okuphezulu | Inzuzo ephambili | Ubungakanani obucetyiswayo |
|---|---|---|
| Iziqhamo ezimfusa (iiblueberries, iirasbheri, iidiliya) | Ikhusela ingqondo ngee-antioxidants. | Ikomityi e-1 ngosuku |
| Intlanzi enamafutha (isalmon, i-mackerel, iisardine) | I-Omega-3 yondla iiseli zobuchopho. | Izihlandlo ezi-2-3 ngeveki |
| Amandongomane kunye nembewu (i-cashews, ii-almond, imbewu yesesame) | I-Vitamin E ikhusela inkumbulo. | Malunga nesandla esincinci ngosuku |
| Iponyoponyo | Amafutha alungileyo anceda ekulawuleni ukuhamba kwegazi. | Isiqingatha seenati ngosuku |
| Iinkozo ezipheleleyo (irayisi ebomvu, ii-oats) | Inika ingqondo amandla azinzileyo. | Yongeza kwisidlo sakho semihla ngemihla. |
Ukongeza kolu hlobo lokutya, ukulala ngokwaneleyo, ukuzilolonga imihla ngemihla, kunye nokugcina ingqondo yakho isebenza (njengokufunda iincwadi, ukusombulula iiphazili) kubaluleke kakhulu kwimpilo yengqondo. Kububulumko ukuthetha nogqirha wakho ukuba uneengxaki zempilo okanye ngaphambi kokuba wenze naluphi na utshintsho olukhulu kwindlela otya ngayo.
Umyalezo Wokuya Ekhaya
- Ukutya kunamandla amakhulu okugcina ingqondo yakho isempilweni. Oku kunokunceda ukulawula ukulahlekelwa yinkumbulo njengoko ukhula.
- Yongeza izinto ezifana neziqhamo ezimfusa, iiavokhado, iintlanzi ezinamafutha, amandongomane, kunye neenkozo ezipheleleyo ekutyeni kwakho kwemihla ngemihla.
- Kukho unxibelelwano olukhulu phakathi kwempilo yentliziyo nempilo yengqondo. Okulungileyo entliziyweni nako kulungile engqondweni.
- Nangona izinto ezifana netshokholethi emnyama kunye neti zinceda ingqondo, kufuneka zisetyenziswe ngokulinganisela.
- Kunye nokutya okunempilo, ukulala kakuhle, ukuzilolonga, kunye nokusebenza kwengqondo kubalulekile kwimpilo yengqondo.
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