Awuziva udanile ngamanye amaxesha? Ngaba ucaphuka ngenxa yezinto ezincinci? Ngaba uziva unomsindo kwaye uxhalabile? Ngamanye amaxesha asicingi nokucinga ngaloo nto, kodwa ukutya esikutyayo yonke imihla kunokuzichaphazela ezi zinto. Iingcali zezondlo zithi ukutya esikutyayo kunokusidala okanye kutshabalalise ulonwabo lwethu noxolo lwengqondo kwixesha elifutshane nelide.
Ngamafutshane, ukugcina amanqanaba ethu eswekile egazini ezinzile ngokutya esikutyayo yonke imihla, kwaye ukugcina inkqubo yethu yokugaya ukutya, oko kukuthi, indlela yethu yokugaya ukutya (inkqubo ye-GI), isempilweni, kubaluleke kakhulu kulonwabo lwethu lwengqondo namandla omzimba. Khawuthelekelele, xa usitya iswekile eninzi, umgubo ocociweyo, njl.njl., amanqanaba akho eswekile egazini anyuka ngequbuliso aze ehle kwakhona. Kufana nokukhwela i-roller-coaster. Xa oku kusenzeka, kuyinto eqhelekileyo ukuziva ungakhululekanga, unomsindo, kwaye udiniwe. Ngokufanayo, xa ungatyi ngokufanelekileyo ngenxa 'yeendlela zokutya ezithandwayo' ezenziwa ngabanye abantu, ulambile, okanye xa ungaseli i-fiber namanzi aneleyo kwaye uqunjelwa, inkqubo yakho yokugaya ukutya iyaphazamiseka. Oku kukwachaphazela ngqo imeko yethu yengqondo.
Ukuba sisebenzisa indlela yokutya enempilo iveki neveki, inyanga nenyanga, asiyi kusinda kwizifo kuphela, kodwa siya konwaba ngakumbi. Umzekelo, izondlo ezikwizinto ezithile zokutya zinceda ekulawuleni amanqanaba eehomoni ezifana ne -serotonin, nto leyo esenza sonwabe. Ezinye izondlo zithintela ukudumba emzimbeni kwaye zincede ukuhamba kwegazi kuwo onke amalungu omzimba.
Ukutya neziselo ezi-6 ezonyusa ulonwabo
Kulungile, makhe sibone ukuba zeziphi ukutya neziselo ezizisa ulonwabo entliziyweni kwaye ziphucule indlela esivakalelwa ngayo.
1. Yitya ukutya okutyebileyo kwi-vitamin B12 kunye ne-folic acid (folate)
I-Vitamin B12 kunye ne-folic acid ziivithamini ezimbini ezinceda ekuthinteleni izifo zenkqubo yethu yemithambo-luvo, ukuphazamiseka kweemvakalelo, kunye nesifo sengqondo esixhalabisayo esibakho ngokuhamba kweminyaka. Kukho ukutya okuninzi eSri Lanka okunokudityaniswa nezi zinto zimbini.
- I-folic acid ifumaneka kakhulu kwimifuno eluhlaza kunye nemifuno (isipinatshi, ikale, ispinatshi) kunye neembotyi (ii-peas, iitships, iimbotyi eziluhlaza, iilentils).
- I-Vitamin B12 ifumaneka kakhulu kwinyama, intlanzi, iinkukhu kunye nokutya kobisi.
Khawuthelekelele indlela ebekuya kuba mnandi ngayo ukongeza ispinatshi kwisityu seentsile uze usitye kunye neqhekeza lentlanzi nerayisi. Okanye, i-chicken curry ene-chickpeas. Ngezinto ezilula ezifana nezi, singazifumana zombini ezi zondlo zixabisekileyo.
2. Qiniseka ukuba ubandakanya iziqhamo nemifuno ekutyeni kwakho.
Iziqhamo nemifuno zizinto zokutya eziphezulu ezizaliswe ziivithamini ezibalulekileyo, iiminerali, kunye nee-antioxidants. Uphononongo lufumanise ukuba abantu abatya ubuncinane iziqhamo nemifuno kabini ngosuku banamathuba angama-11% okuba nesifo sentliziyo kunabo bangasityiyo. Ngoko ke, ungalibali ukufaka iintlobo ngeentlobo zeziqhamo nemifuno enemibala ekutyeni kwakho yonke imihla.
3. Yitya ukutya okutyebileyo kwi-selenium yonke imihla
I-Selenium yiminerali ebalulekileyo esebenza njenge-antioxidant emzimbeni wethu. Uphando lufumanise ukuba uxinzelelo lwe-oxidative engqondweni lunokunxulunyaniswa nokudakumba okuncinci ukuya kokuphakathi kubantu abadala. I-Selenium inokunceda ukunciphisa le meko.
Umntu omdala udinga malunga ne-55 micrograms yeselenium ngosuku. Makhe sibone ukuba sinokufumana oku kutya koluphi uhlobo lokutya.
| Uhlobo lokutya | Imizekelo |
|---|---|
| Amazimba | Iioat, irayisi emdaka (irayisi emdaka enebran), i-buckwheat, isonka esipheleleyo sengqolowa |
| Ukutya kwaselwandle | Iioyster, iinkala, iiclams, iintlanzi zetuna (i-kelavallo) |
| Amandongomane kunye neMidumba | Amantongomane aseBrazil, iicashews, iilentile, iitships |
| Inyama engenamafutha | Inkukhu engenalusu, inyama yenkomo |
4. Yitya iintlanzi iintsuku ezimbalwa ngeveki.
Izifundo ezininzi zakutshanje zibonise ukuba abantu abatya rhoqo iintlanzi ezinamafutha atyebileyo ezityebileyo kwi-omega-3 fatty acids banomngcipheko omncinci wokufumana iimpawu zokudakumba. Ii-omega-3 zisebenza kakhulu ekunyangeni iimeko ezifana nokudakumba emva kokuzalwa.
Iintlanzi ezityebileyo kwi-omega-3 zii-sardines, i-herring, i-mackerel, i-tuna, kunye ne-salmon.
5. Fumana i-vitamin D yonke imihla
Ukutshiswa lilanga kancinci kukwenza uzive wonwabile kwaye uhlaziyekile, akunjalo? Kukho isizathu soko. Ukukhanya kwelanga kunceda ulusu lwethu luvelise i-vitamin D. Izifundo zibonise ukuba kukho unxibelelwano phakathi kwamanqanaba aphantsi e-vitamin D kunye neengxaki zengqondo ezifana ne -Seasonal Affective Disorder kunye ne-Major Depression Disorder .
Zimbalwa kakhulu ukutya okune-vitamin D ngokwemvelo. Ngoko ke, eyona ndlela ilungileyo kukufumana imizuzu eli-15-20 yokuchacha elangeni kusasa , utye ukutya okune-vitamin D, kwaye ukuba kuyimfuneko, uthathe isongezelelo se-vitamin D njengoko ugqirha wakho esiyalele. Singafumana i-vitamin D kwiintlanzi ezinamafutha ezifana ne-salmon kunye ne-tuna, ii-egg yolk, kunye nobisi oluqinisiweyo lwe-vitamin D, i-yogurt, kunye neenkozo.
6. Ncama iqhekeza letshokolethi emnyama.
Ewe, uyivile kakuhle loo nto. Ukutya itshokholethi emnyama encinci kukhuthaza ukuveliswa kweekhemikhali 'ezivakala kamnandi' ezibizwa ngokuba zii-endorphins engqondweni yethu. Ayipheleli apho, itshokholethi emnyama ikwalungile entliziyweni. Ikwanceda ekuthinteleni ukuba amafutha angaqokeleli kwimithambo yegazi. Kodwa khumbula, asiyotshokholethi yobisi eneswekile eninzi, kodwa itshokholethi emnyama enepesenti ephezulu yekoko efanelekileyo koku.
Ukutya neziselo ezikwenza wonwabe
Njengokuba kukho ukutya okusenza sonwabe, kukwakho nokutya okusenza sonwabe kwaye kuphazamise imo yethu. Makhe sibone ukuba zeziphi kwaye singazilumkela njani.
| Umkhwa ombi | Impembelelo kunye nesisombululo |
|---|---|
| Ukutya okunamafutha amaninzi agcweleyo | Ukongeza kwisifo sentliziyo, ukutya okunamafutha amaninzi agcweleyo, okufana nokutya okuqhotsiweyo, ukutya okukhawulezayo, kunye nenyama ecutshungulwayo, kunokunxulunyaniswa nokudakumba. Ukunciphisa oku kunokunceda ukuphucula imeko yeemvakalelo. |
| Utywala | Utywala buyadambisa uxinzelelo. Nangona bunokubangela uvuyo lwexeshana ngamanani amancinci, buchaphazela iiseli zemithambo-luvo, butshintshe ngokukhawuleza isimo sengqondo, kwaye ekugqibeleni bukhokelela kuxinzelelo. Kubalulekile ukunciphisa okanye ukuyeka ngokupheleleyo ukusela utywala. |
| Ukugqithisa i-caffeine | I-caffeine iyasivuselela. Nangona iti nekofu zinokusinika amandla, ukuba ininzi kakhulu kunokusenza sizive sixhalabile kwaye sicaphukile. I-caffeine, ingakumbi ngokuhlwa, inokuphazamisa ubuthongo bakho. Ukungalali kakuhle nako kukwangunobangela omkhulu wokucaphuka nokudinwa ngosuku olulandelayo. Ukuba unengxaki ye-caffeine, zama ukunciphisa inani leekomityi zeti/ikofu oziselayo ngosuku. |
Okokugqibela, khumbula, oko sikutyayo kuchaphazela ngqo imizimba neengqondo zethu. Ukutya okunesondlo nokulinganiselayo yeyona nto ibalulekileyo emzimbeni osempilweni nengqondo eyonwabileyo. Ukuba unenguquko ende kwimo yakho, okanye ukuba uneempawu zokudakumba, qiniseka ukuba ubona ugqirha wakho ukuze akunike ingcebiso .
Umyalezo Wokuya Ekhaya
- Kukho unxibelelwano oluthe ngqo phakathi kwemood yakho nokutya okutyayo.
- Ukugcina amanqanaba eswekile egazini lakho ezinzile kubaluleke kakhulu ukuze wonwabe. Nciphisa ukutya okuneswekile eninzi kunye nomgubo ocoliweyo.
- Faka ukutya okutyebileyo kwi-vitamin B12, i-folic acid, i-selenium, kunye ne-omega-3 fatty acids (imifuno eluhlaza, amandongomane, intlanzi, inyama) ekutyeni kwakho rhoqo.
- Fumana i-vitamin D xa ukhanyiswe lilanga rhoqo kusasa.
- Ukutya okuqhotsiweyo, okunamafutha amaninzi, utywala, kunye nokusebenzisa i-caffeine eninzi kunokuchaphazela kakubi indlela ovakalelwa ngayo.
- Ukuba uneengxaki ngempilo yakho yengqondo, ungaze uyityeshele. Funa ingcebiso kwingcali yezonyango efanelekileyo .
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