Ukutya Okunyusa Imvakalelo: Singathetha ngale nto?

Sonke sikhe sibe nexesha ebomini bethu apho siziva ngathi sikwimeko embi, akunjalo? Ngezo ntsuku, sicaphuka nokuba yinto encinci, siziva sidakumbile, kwaye asifuni kwenza nto. Mhlawumbi kungenxa yokuba ulambile, okanye mhlawumbi umzimba wakho awunazo izondlo. Kodwa ubusazi na ukuba ezinye zokutya esikutyayo zinamandla amangalisayo okuphucula indlela esivakalelwa ngayo?

Isayensi isafunda okuninzi malunga nendlela ukutya okuchaphazela ngayo iimvakalelo zethu. Kodwa oko sikufundileyo ukuza kuthi ga ngoku kusinike izikhokelo ezilungileyo. Ngamafutshane, utshintsho ekutyeni esikutyayo luchaphazela ulwakhiwo, ikhemistri, kunye nokusebenza komzimba kweengqondo zethu. Oku kuchaphazela indlela esiziphatha ngayo kunye neemvakalelo zethu. Ngoko ke makhe sijonge indlela ukutya okunokusinceda ngayo sihlale sonwabile.

Ukutya kunokukunceda wongeze ulonwabo lwakho

Zama ukufaka uninzi lwezi ngcebiso zingezantsi ebomini bakho kangangoko unako. Ezi ziya kuzisa iingenelo ezinkulu kungekuphela nje kwimeko yakho yeemvakalelo, kodwa nakwimpilo yakho iyonke.

1. Ngaba simele siqhele ukutya iintlanzi?

Yongeza ii-omega-3 fatty acids ezingakumbi ekutyeni kwakho. Ezi zifumaneka kwiintlanzi nakwezinye izityalo. Abaphandi bafumanise ukuba ezi omega-3 ziyazinzisa iimvakalelo kwaye zidlala indima enkulu kwimpilo-ntle yengqondo.

Cinga ngoku: Uphando lwakutshanje lufumanise ukuba ukutya intlanzi kunxulunyaniswa nempilo yengqondo engcono. Lukwafumanise ukuba xa ubisi lwebele loomama abatsha lunamanqanaba aphantsi e-DHA (i-omega-3 efumaneka kwintlanzi), basengozini enkulu yokuba noxinzelelo emva kokubeleka.

Ukuba awukuthandi ukutya iintlanzi, ungabhenela ekutyeni kwezityalo okutyebileyo kwi-omega-3s. Imbewu yeflakisi egayiweyo ngumthombo omhle. Ukongeza malunga necephe lembewu yeflakisi egayiweyo ekutyeni kwakho ngosuku kukhuselekile kubantu abaninzi. Nangona kunjalo, ukuba ukhulelwe, uncancisa, okanye unezinye iingxaki zempilo, jonga ugqirha wakho ngaphambi kokuba uyisebenzise. Ukongeza, ioyile yecanola, ipurslane, ikholifulawa, iimbotyi ezibomvu, kunye nebroccoli nazo ziqulathe i-omega-3s.

2. Isidlo sakusasa esilinganiselayo siyimfuneko!

Ungaze uyeke isidlo sakusasa. Yitya isidlo sakusasa esilungeleleneyo yonke imihla esinee -carbohydrates ezipheleleyo, kunye nefayibha , izondlo, iproteni encinci, kunye namafutha alungileyo. Uphando lubonisa ukuba ukutya isidlo sakusasa yonke imihla akuphuculi nje kuphela imeko yakho, kodwa kuphucula nenkumbulo, kukunika amandla angakumbi imini yonke, kwaye kukwenza uzive uzolile.

3. Yongeza ukutya okutyebileyo kwi-selenium

I-SeleniumI-Selenium yiminerali elungileyo kakhulu kwingqondo yethu. Izifundo ezininzi zibike unxibelelwano phakathi kwamanqanaba aphantsi e-selenium emzimbeni kunye nemeko engentle yengqondo. Nangona isizathu esichanekileyo soku singacacanga, abaphandi bafumene iimpawu ezithile. Xa umzimba wethu ungenaso i-selenium eyaneleyo, ingqondo izama ukugcina i-selenium eninzi kangangoko kunokwenzeka. Ke ngoko, izazinzulu zikholelwa ukuba i-selenium idlala indima ebalulekileyo ekusebenzeni kwengqondo.

4. Ukuba utyebile kancinci, yehlisa umzimba kancinci.

Ukuba utyebile kakhulu, uphando oluthile lubonisa ukuba ukunciphisa umzimba kancinci kancinci kodwa ngokuthe chu kunokunceda ukuphucula indlela ovakalelwa ngayo. Kodwa ukutya ngendlela engaqhelekanga akusiso isisombululo. Ukunciphisa iikhalori kunye neecarbohydrates ngequbuliso kunokubangela ukucaphuka. Yiyo loo nto kubalulekile ukunciphisa umzimba kancinci kancinci, kunye nokutya okunempilo kunye nokuzilolonga.

Ungayinyusa njani 'i-neurotransmitter yethu evuyayo', i-serotonin?

I-Serotonin yi -neurotransmitter engqondweni yethu.. Ndiyakuthanda ukubiza oku ngokuthi yikhemikhali "yokuziva kamnandi". Ngamafutshane, ithumela imiyalezo "yolonwabo" kwiingqondo zethu. Okukhona inqanaba le-serotonin egazini lethu liphezulu, kokukhona isimo sethu sengqondo singcono. Ngokufanayo, xa amanqanaba e-serotonin esezantsi, isimo sengqondo sinokudakumba kwaye iimvakalelo zobundlobongela zinokukhula.

Izinto ezininzi ekutyeni esikutyayo zinokuchaphazela amanqanaba e-serotonin.

• I-Tryptophan: Le yi-amino acid . Okukhona i-tryptophan ininzi ingena engqondweni, kokukhona iveliswa i-serotonin eninzi engqondweni. Nangona i-tryptophan ifumaneka kuzo zonke ukutya okutyebileyo kwiproteni, ukutya ukutya okuninzi oku kunokuyithintela ekufikeleleni engqondweni. Oku kungenxa yokuba kunzima ukukhuphisana nezinye ii-amino acids ukunqumla umqobo wegazi/ubuchopho. Okumangalisayo kukuba, ukutya ukutya okuqulethe iicarbohydrate kwandisa amathuba okuba i-tryptophan ingene engqondweni.

• Iicarbohydrate: Ubudlelwane phakathi kweecarbohydrate kunye ne-serotonin bubukrele obuntlangothi-mbini. Sidinga iicarbohydrate, ingakumbi iinkozo ezipheleleyo, iimbotyi, iziqhamo, kunye nemifuno, ezityebileyo kwifayibha kunye nezinye izondlo. Kodwa abanye abantu, ingakumbi abafazi, bajika batye ukutya okune-carbohydrate eninzi xa befuna ukuziva kamnandi. Oku kunokukhokelela ekutyebeni.

• I-Folic acid (i-Folic acid / i-Folate): Ukuba asifumani i-folic acid eyaneleyo ekutyeni kwethu, amanqanaba e-serotonin engqondweni anokwehla. Ezinye izifundo zibonisa ukuba ukuthatha izongezo ze-folic acid kunye nokutya ukutya okutyebileyo kwi-folic acid (isipinatshi, iilentils, imifuno) kunokunceda abanye abantu abanesifo sokudakumba.

• Utywala: Akunyanzelekanga ukuba ube yingcali ukuze uqonde ukuba utywala abuyonto yokulawula imeko yengqondo, akunjalo? Ukuze ungabi naxhala ngalo lonke ixesha, kubalulekile ukuba uphephe ukusela utywala ngokugqithisileyo . Kukwakho nobungqina besayensi bokuba kukho unxibelelwano phakathi kokungasebenzi kakuhle kwe-serotonin, imeko engentle yengqondo, kunye nokusetyenziswa kotywala ngokugqithisileyo.