Ngaba ngamanye amaxesha uziva ngathi awanelanga, awufuni kwenza nto, kwaye ukuzithemba kwakho kuye kwehla kwaya ku-zero? Sihlala sicinga ukuba oku kungenxa yezinto ezenzekayo ebomini bethu, iingxaki emsebenzini, okanye ezinye iimpembelelo zangaphandle. Kodwa ubusazi na ukuba ukutya esikutyayo yonke imihla kunamandla amangalisayo okulawula ulonwabo lwethu, uxolo lwengqondo, kunye nokuzithemba ? Ewe, yinyani. Oko sikutyayo kuchaphazela ngqo ingqondo yethu.
Ubudlelwane phakathi kweehomoni zolonwabo zobuchopho, 'IDOSE', kunye nokutya
Ngamafutshane, ubuchopho bethu bunezithunywa zeekhemikhali ezisenza sonwabe, sizole, kwaye sizithembe. Ezi sizibiza ngokuba 'zii-hormones ezivakala kamnandi'. Kukho iintlobo ezine eziphambili zezi hormones. ZiyiDopamine, iOxytocin, iSerotonin, kunye neEndorphins. Oonobumba bokuqala kwezi zine badityaniswa ukwenza isifinyezo esithi 'DOSE'.
Xa ezi 'hormones' ze-'DOSE' ziveliswa emizimbeni yethu ngobungakanani obufanelekileyo, siziva sonwabile, sikhululekile, sanelisekile, kwaye siqinisekile. Ngoko ke, enye yezona zinto zibalaseleyo esinokuzenza ukwandisa imveliso yezi hormone kukutya ukutya okunesondlo.
Okumangalisayo kukuba, i-90% 'yehomoni yethu yolonwabo', i-serotonin, ayiveliswanga engqondweni yethu, kodwa kwinkqubo yethu yokugaya ukutya, oko kukuthi, emathunjini ethu. Oku kubonisa indlela olusondelelene ngayo unxibelelwano phakathi kwempilo yethu yamathumbu nempilo yengqondo.
Ngoko ke zeziphi izondlo ezinceda ekuveliseni ezi hormone ze-'DOSE'? Izondlo ezifana ne -Omega-3s, iMagnesium, iVithamin C, iThiamine (iVithamin B1), iFolate (iVithamin B9), kunye neSelenium zibalulekile koku.
Iindlela ezi-5 zokutya ezakha ukuzithemba
Kulungile, makhe sibone indlela esinokuzongeza ngayo ezi zondlo ekutyeni kwethu size siphucule ukuzithemba kwethu. Nazi ezinye iindlela ezilula onokuzilandela.
1. Gcwalisa usuku lwakho ngeziqhamo nemifuno emitsha.
Le yinto esikhe sayiva ngaphambili. Kodwa kufuneka siqonde inyaniso yesayensi engasemva kwayo. Uphando lufumanise ukuba abantu abatya iziqhamo nemifuno iintsuku ezi-6 okanye ezi-7 ngeveki banolwaneliseko olukhulu ebomini kunye nolonwabo.
Ingakumbi faka iziqhamo nemifuno enemibala eyahlukeneyo ekutyeni kwakho.
- Iivithamini ze-folate kunye ne-B ezifumaneka kwimifuno eluhlaza (isipinatshi, i-kale) kunye neziqhamo ze-citrus (iiorenji, iitangerines, iilayimu) zinceda ekuveliseni i-serotonin.
- IVithamin C, efumaneka kwiziqhamo ezifana nekiwi, iiorenji kunye neguava , ikwabizwa ngokuba yi-love hormone.Ibalulekile ekuvelisweni kwe-oxytocin .
2. Ungalibali ukutya okutyebileyo kwi-omega-3
Ii-omega-3 fatty acids ziluncedo kakhulu kwinkqubo yethu yemithambo-luvo. Zinceda ukuphucula imo yengqondo, ukunciphisa uxinzelelo, kunye nokuphucula ukusebenza kwengqondo.
Ukutya iintlanzi ubuncinane kabini ngeveki yindlela entle yokufumana ii-omega-3s. Iintlanzi ezinamafutha ezifana nesalmon, i-mackerel, kunye ne-sardines zezona zikhetho zibalaseleyo. Ukongeza, ii-walnuts, imbewu yeflax, kunye nembewu ye-chia nazo zizityebi kwi-omega-3s.
3. Masenze uluhlu lokutya okuzisa 'Ukuzithemba'
Ngexesha elizayo xa usiya evenkileni yokutya, cinga ngokunciphisa ukutya okupakishwe kakuhle, okulungisiweyo. Endaweni yoko, yongeza oku kutya kusempilweni, okuqinisa ukuzithemba kuluhlu lwakho.
| Izakhamzimba | Imithombo Yokutya Efumanekayo |
|---|---|
| Iicarbohydrate ezisempilweni (IiCarbohydrate ezisempilweni) | Ezi zinto zonyusa amanqanaba e-serotonin. Umzekelo: Ii-oats, i-quinoa, ii-chickpeas, irayisi emdaka, isonka sengqolowa epheleleyo. |
| IVithamin D | Inciphisa uxinzelelo kunye nokudakumba. Umzekelo: iyogathi, amaqanda, amakhowa, ubisi olunevithamini D eyongezelelweyo. |
| I-Alpha-linolenic Acid | Kubaluleke kakhulu kwimpilo yengqondo. Umzekelo: Iiwalnuts. |
| I-Magnesium | Isalmon, iirayisi, iibhanana, iiavokhado, iicashew, imifuno eluhlaza. |
| I-Thiamine (B1) | Iinkozo eziqinisiweyo, isonka, iilentili. |
| I-Selenium | Amantongomane aseBrazil - enye okanye ezimbini ngosuku zanele, intlanzi ye-tuna. |
4. Yongeza iziqholo ekutyeni kwakho.
Hayi kuphela xa sizilolonga, kodwa naxa sisitya into ekrakra, imizimba yethu ikhupha iihomoni ezibizwa ngokuba zii-endorphins. Ii-Endorphins ziipilisi zentlungu zendalo ezinceda ekunciphiseni uxinzelelo kunye nokwakha ukuzithemba. Ngoko ke ungoyiki ukongeza iziqholo ezincinci ekutyeni kwakho. Into efana nesosi yetshili ekrakra, isityu sentlanzi esikrakra, okanye i-vegetable curry iya kunceda ukuphakamisa imo yakho.
5. Indlela otya ngayo ibalulekile!
Akupheleli nje ekutyeni ukutya okunesondlo, kodwa indlela esitya ngayo kunye nendawo esihlala kuyo ikwachaphazela impilo yethu yengqondo.
- Yitya nabantu obathandayo: Kukho uvuyo olukhulu xa ukonwabela isidlo nosapho nabahlobo abasenyongweni kunokutya wedwa.
- Ukutya okubuyisela iinkumbulo ezimnandi: Kukho ukutya okubuyisela iinkumbulo ezimnandi zobuntwana bethu. Cinga ngesidlo umama wakho awayesiphekela sona. Ukuphinda udale ukutya okunempilo kunokuzisa umnqweno wokukhumbula izinto zakudala. Kodwa khumbula, hlala kude nokutya okuneswekile eninzi . Endaweni yoko, khetha into enempilo njengesilayi sesonka esinebhanana kunye nebhotolo yamandongomane eyayisenziwa ngumama wakho.
Ngoko ke, khetha ukutya kwakho ngobulumko kwaye unike ukuzithemba kwakho amandla angcono. Ungafumana iziphumo ezinkulu ngotshintsho oluncinci.
Umyalezo Wokuya Ekhaya
- Impilo yakho yengqondo kunye nokuzithemba kwakho kunxulumene ngokuthe ngqo nokutya okutyayo.
- Yamkela ukutya okunezondlo ezonyusa 'iihomoni zolonwabo' (IDOSE) zobuchopho.
- Yongeza iziqhamo ezintsha, imifuno, ii-omega-3s, kunye neenkozo ezipheleleyo ekutyeni kwakho kwemihla ngemihla.
- Nciphisa ukutya okucutshungulweyo kunye nokutya okuneswekile eninzi kangangoko kunokwenzeka.
- Indlela otya ngayo ibalulekile; ukutya kunye nosapho, ukutya ukutya okunempilo okuzisa iinkumbulo ezimnandi, kwandisa impilo-ntle yengqondo.
- Ukuba unenkxalabo malunga nempilo yakho yengqondo okanye indlela otya ngayo, kubaluleke kakhulu ukuthetha nogqirha kwaye ufumane ingcebiso.
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