Sonke siyawathanda amaxesha eeholide afana noNyaka oMtsha kunye neKrisimesi. Kodwa xa ucinga ngokuxakeka komsebenzi, ukungxama, uxinzelelo, kunye nokungakwazi ukulawula ukutya kwakho okuhamba nako, kunokuvakala kunzima, akunjalo? Awufuni ukuvumela olu xinzelelo kunye nokunyuka kwesisindo konakalise ulonwabo lwakho lweholide. Namhlanje, masithethe ngeendlela zokutya ezinokukunceda uphucule imo yakho xa uziva uxinezelekile, kunye nokukunceda ulawule ubunzima bakho. Ezi ziya kukunceda uzive uzolile kwaye ukhululekile kulo lonke ixesha leeholide.
Inqanaba leswekile egazini liyichaphazela njani indlela ovuya ngayo?
Eyona ndlela ilungileyo yokujongana noxinzelelo kunye noxanduva lwexesha leeholide kukugcina amanqanaba akho emoyeni kunye namandla azinzile. Awuyi kuziva ulula nje kuphela, kodwa akuyi kuba lula nokutya kakhulu.
Ngamafutshane, xa sikhetha ukutya okufunxwa lula yimizimba yethu, amanqanaba ethu eswekile egazini ahlala efana, endaweni yokuba anyuke aze ehle ngequbuliso . Oku kunceda kakhulu ekulawuleni iimvakalelo zethu. Cinga nge-fish okanye i-chicken curry enerayisi ye-bran, okanye into efana ne-lentil stew enesonka se-kurakkan, okanye i-stew yee-chickpeas okanye iimbotyi eziluhlaza. Ezi zii-carbohydrates okanye ii-carbohydrates ezisemgangathweni ofanelekileyo ezixutywe neproteni ekufuneka sizikhethe.
Kodwa xa sitya ukutya okucocwa ngokukhawuleza, okufana neekeyiki kunye neebhanisi ezenziwe ngeswekile, umgubo wesonka, amanqanaba ethu eswekile egazini anyuka ngequbuliso aze ehle ngequbuliso. Xa amanqanaba ethu eswekile egazini ehla, siqala ukuziva sicaphukile, sixhalabile, kwaye silambile kakhulu . Emva koko sithatha itshokolethi okanye ilekese esiza nayo. Oku kusenza sibambeke kumjikelo wamanqanaba aphezulu naphantsi eswekile egazini kwakhona.
Ikhemikhali ethi 'Zive Kakuhle' - Masivuyise Iingqondo Zethu NgeSerotonin
Ukutya okuneproteni eninzi kunokukunceda unciphise umzimba, kodwa akuyi kukwenza wonwabe ngakumbi. Oku kungenxa yokuba imizimba yethu ifuna ikhemikhali ebizwa ngokuba yi-serotonin, esenza sizive sonwabile.
Ngamafutshane, i-'Serotonin' "yikhemikhali emnandi engqondweni yethu".
Izinto ezifunekayo ukwenza le 'Serotonin' yi-amino acid 'Tryptophan'. Iicarbohydrate zifana nesithuthi esithwala le 'Tryptophan' siye engqondweni. Xa inqanaba leswekile egazini lakho lihla, oko kuthetha ukuba xa inani leecarbohydrate lincipha, inani le 'Tryptophan' eliya engqondweni nalo liyancipha. Isiphumo? Imvakalelo yakho iyehla ngequbuliso.
Enyanisweni, uphando lufumanise nokuba ukulandela ukutya okune-carb ephantsi kakhulu kangangeeveki ezimbini kuphela kwandisa ukudinwa kubantu abadala abatyebileyo kwaye kunciphisa umnqweno wabo wokuzilolonga.
Ikhemikhali ebizwa ngokuba yi-'Serotonin' ikwathintela ukutyeba. Isebenza njani loo nto? Xa utye ngokwaneleyo, ithumela isignali ethi "kwanele" (ukwanela) engqondweni, kwaye ikwanciphisa nomnqweno wakho wokutya.
Masilawule utshintsho lweemvakalelo olubangelwa luxinzelelo.
Sidla ngokuthi hlala kude neecarbohydrate ezilula ezineswekile. Kodwa xa uziva uxinezelekile okanye ucaphukile emini, udinga isisombululo esikhawulezileyo.
“Ukuba uziva uphantsi emini, yitya ukutya okuncinci okuneekhabhohayidreyithi kuphela,” zitsho iingcali. Oku kungenxa yokuba ukutya iiproteni ezineekhabhohayidreyithi kuphazamisa ukuveliswa kwe-serotonin. Ukutya okunamafutha amaninzi kuyacothisa ukugaya ukutya.
Xa uziva uxinezelekile, ukutya iswekile elula, ecoleka ngokukhawuleza, okanye iicarbohydrate, yindlela yendalo yomzimba wakho yokuhlangabezana nolo xinezeleko. Kodwa khumbula, ungongezi iiproteni okanye amafutha kuyo.
Eyona ndlela ilungileyo yokulawula olu hlobo loxinzelelo lwasemini kukutya intwana encinci yeecarbohydrates ezinamafutha aphantsi, ezicoleka ngokukhawuleza . Umzekelo, iitapile ezibilisiweyo, ipopcorn enetyuwa, ibhisikithi yecracker enamafutha aphantsi, okanye i-cereal enamafutha aphantsi enefayibha eninzi.
Malunga nemizuzu engama-20 emva kokutya oku, ingqondo yakho iqala ukuvelisa i-'Serotonin', elawula umnqweno wokutya ukutya okuneswekile eninzi, okunamafutha amaninzi. Ngoko ke, ngamaxesha anjalo, yitya isidlo esincinci esifana nesi uze uziphazamise ngokwenza enye into oyithandayo.
Ezinye izinto ezibalulekileyo zokutya kunye nemikhwa yokugcina intliziyo eyonwabileyo
Ukongeza kwiicarbohydrates, uphando lubonise ukuba ezinye izondlo kunye nemikhwa yempilo inokunceda ukugcina isimo sengqondo sethu, kwaye, ukuya kuthi ga kwinqanaba elithile, ukunciphisa uxinezeleko.
| Icandelo lezondlo | Iintlobo zokutya esinokuzithenga |
|---|---|
| Ii-omega-3 fatty acids | Ezi ziintlobo zeentlanzi eziqhelekileyo (ezifana nesalmon, i-mackerel, i-tuna, ii-sardines), imbewu yeflax, amantongomane afana ne-cashews, kunye nemifuno eluhlaza okwesibhakabhaka. |
| IVithamin B-12 | Inyama nentlanzi, ukutya kobisi okunamafutha aphantsi. |
| I-Selenium | Ukutya kwaselwandle, amantongomane, inyama engenamafutha amaninzi, iinkozo ezipheleleyo, iimbotyi, ukutya kobisi okunamafutha aphantsi. |
Yitya ukutya okuncinci rhoqo.
Ukutya izidlo ezincinci zokutya okunempilo imini yonke kunokunceda ukugcina amazinga eswekile egazini lakho ezinzile. Oku kunokunceda ukuthintela utshintsho lweemvakalelo olubangelwa kukutya. Zama ukutya isidlo esincinci okanye ukutya okulula rhoqo emva kweeyure ezintathu ukuya kwezine .
Amanye amacebiso okulawula ukutyeba ngexesha leeholide
Ukutya ukutya okunempilo ngexesha leeholide akuyi kukhulisa nje kuphela indlela ovakalelwa ngayo kodwa kuya kukunceda ulawule ukutyeba. Zama la macebiso.
- Ungaze ulibale isidlo sakusasa! Ukuba awudli isidlo sakusasa, akukho nto uyityayo yonke imini eya kusebenza. Izifundo zibonise ukuba abantu abatya isidlo sakusasa baneemvakalelo ezingcono kunye namanqanaba angcono amandla imini yonke.
- Sela amanzi amaninzi. Uphawu lokuqala lokuphelelwa ngamanzi emzimbeni kukudinwa. Ukuba uziva udiniwe, sela iglasi okanye ezimbini zamanzi ngaphambi kokuba uthathe loo bhokisi yeelekese ukuze ubone ukuba usalambile na.
- Sela ubisi olungenamafutha emzimbeni. Luqulethe i-amino acid 'Tryptophan' ekhuthaza ubuchopho kunye neecarbohydrate zendalo ezinceda ekuthuthweni ukuya engqondweni. Ubisi lukwasisiselo esilungileyo sokubuyisela amanzi emzimbeni ngaphambi nasemva kokuzilolonga.
- Musa utywala ngexesha lemibhiyozo. Nangona ukusela utywala kunokukwenza uzive ukhululekile okwethutyana, kunokuphazamisa ubuthongo bakho, kunyuse uxinzelelo, kwaye kunyuse ixhala. Asiyondlela ilungileyo yokuphucula imeko yakho.
- Endaweni yetshokholethi kunye neebhisikithi ezinamafutha amaninzi, gcina ii-crackers ezinamafutha amancinci, iipopcorn, kunye nee-crackers zetyuwa etafileni.
Umyalezo Wokuya Ekhaya
- Ukugcina amanqanaba eswekile egazini ezinzile kubaluleke kakhulu ukugcina imeko yakho ikwimeko entle. Ukuze wenze oku, khetha iicarbohydrate ezilula ukugaywa kwaye ziqulethe iinkozo ezipheleleyo.
- Iicarbohydrate zibalulekile ekuvelisweni kwekhemikhali ye-happy `Serotonin` engqondweni.
- Xa uziva unqwenela ukutya ngenxa yoxinzelelo, yilawule ngokutya intwana encinci, enamafutha amancinci.
- Yongeza ukutya okutyebileyo kwi-omega-3, i-vitamin B-12, kunye ne-selenium (intlanzi, amandongomane, imifuno, ukutya kobisi) ekutyeni kwakho.
- Ukutya isidlo sakusasa, ukusela amanzi amaninzi, kunye nokuphepha utywala kubaluleke kakhulu kwimpilo yakho yengqondo neyomzimba.
- Ukuba uyaqhubeka uneengxaki zeemvakalelo okanye uxinzelelo nangona ulandela le miyalelo, qiniseka ukuba uthetha nogqirha wakho ngayo.
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