Wake wazizwa unemithwalo esindayo enhliziyweni yakho, usizi, isizungu, noma umuzwa wokungafuni ukwenza lutho? Ngokwezokwelapha lesi simo sibizwa ngokuthi ukucindezeleka, noma njengoba abantu abaningi bekwazi, 'Ukucindezeleka'. Abantu abaningi bacabanga ukuthi imithi iyona kuphela ikhambi lalokhu. Yiqiniso, ukucindezeleka kuyisimo esidinga ukwelashwa kwezokwelapha. Kodwa bewazi yini ukuthi izinto esizidlayo nesiziphuzayo nsuku zonke zingaba nomthelela omkhulu enjabulweni yethu nasenhlalakahleni yethu yengqondo? Kodwa khumbula, lokhu akusho ukuthi ukucindezeleka kungelapheka ngokuphelele. Kodwa kanye nokwelashwa kwakho kwezokwelapha, ukugcina ukudla okuhle kuzokusiza ukuthi ululame ngokushesha.
Ama-antioxidants avikela amangqamuzana obuchopho
Kalula nje, imizimba yethu ikhiqiza izinhlayiya ezibizwa ngokuthi 'ama-free radical' ngokwemvelo. Uma zikhula, zingalimaza amangqamuzana emizimba yethu, zisiguge ngokushesha, futhi ziholele kwezinye izifo eziningi. Izifundo zithole ukuthi esinye sezitho ezisengozini enkulu yalo monakalo ubuchopho bethu.
Ngakho-ke yize kungekho ndlela yokuvimba ngokuphelele lezi zinhlayiya ezilimazayo, singanciphisa umthelela wazo. Yilapho ukudla okucebile ngama-antioxidants kungena khona. Lokhu kufana nabalindi abavikela amangqamuzana ethu.
| Uhlobo lwe-Antioxidant | Ukudla Okucebile Kukho |
|---|---|
| I-Beta-carotene | Ama-apricot, i-broccoli, i-cantaloupe, izaqathe, i-kale, amapentshisi, ithanga, isipinashi, ubhatata. |
| I-Vitamin C | Ama-blueberry, i-broccoli, i-jambalaya, i-kiwi, amawolintshi, ama-tangerine, i-fish chili, amazambane, ama-strawberry, utamatisi, i-guava. |
| I-Vitamin E | I-margarine, amantongomane afana namakinati, ama-alimondi, uwoyela wemifino, i-wheat germ. |
Ama-carbohydrate 'ahlakaniphile' aduduza ingqondo
Ama-carbohydrate, noma izitashi, ahlobene ngqo ne- serotonin yamakhemikhali azizwa kahle. Ochwepheshe bakholelwa ukuthi ngezinye izikhathi sivele sifise amaswidi lapho amazinga ethu e-serotonin ephansi.
Kodwa lapha sidinga ukuhlakanipha kakhulu. Sidinga ukukhetha 'okuhlakaniphile' noma 'ama-carbohydrate ayinkimbinkimbi' . Sidinga ukugwema 'ama-carbohydrate alula' njengamakhekhe, amabhisikidi, neziphuzo ezinoshukela. Ngoba injabulo ezinikezayo ishesha futhi iphela ngokushesha.
- Ama-Carbohydrate Ahlakaniphile: Okusanhlamvu okuphelele njengelayisi elinsundu, i-buckwheat, i-oats, ibhali, izithelo ezintsha, imifino, imidumba efana ne-lentile, kanye noshizi.
Lawa ma-carbohydrate amahle anikeza imizimba yethu amandla, ngakho-ke asiza ekugcineni isimo sethu sengqondo sizinzile.
Amaprotheni amandla nokugxila
Ukudla okufana ne-turkey, i-tuna, kanye nenkukhu kuqukethe i-amino acid ebizwa ngokuthi i-tryptophan . Yilokhu okusiza ubuchopho ukuthi benze i-serotonin okukhulunywe ngayo ngenhla. Uma udinga ukuhlala ugxile futhi ugxile, kuwumqondo omuhle ukudla ukudla okucebile ngamaprotheni. Zama ukufaka amaprotheni ekudleni kwakho izikhathi eziningana ngosuku.
- Imithombo emihle yamaprotheni: ubhontshisi, uphizi, udali, inyama yenkomo engenamafutha amaningi, ushizi onamafutha amancane, inhlanzi, ubisi, inkukhu, imikhiqizo yesoya, kanye neyogathi.
I-Vitamin B kanye nokudla kwaseMedithera
Ucwaningo olwenziwe eSpain luthole ukuthi ukucindezeleka kwakuvamile kakhulu kwabesilisa abadla i-B vitamin folate encane (ikakhulukazi labo ababhemayo), kanye nakwabesifazane abadla i-vitamin B12 encane (ikakhulukazi labo ababhemayo futhi abangawuvivinyi umzimba).
Lolu akulona ucwaningo lokuqala oluthola ukuxhumana phakathi kwala mavithamini nokucindezeleka. Kodwa-ke, abacwaningi abakacaci ukuthi ukuntuleka kokudla okunempilo kubangela ukucindezeleka, noma ukuthi ukucindezeleka kubangela ukuntuleka kokudla okunempilo ngokungadli kahle.
Kungakhathaliseki ukuthi yisiphi isizathu, singazithola kalula zombili lezi vithamini B ngokudla kwaseMedithera.
- Ukudla okucebile nge-folate: Imifino (ama-lentile, ama-chickpeas), amantongomane, izithelo eziningi, kanye nemifino eluhlaza okotshani (isipinashi, i-kale).
- Ukudla okucebile ngevithamini B12: Yonke imikhiqizo yezilwane enamafutha aphansi, isibonelo inhlanzi nemikhiqizo yobisi enamafutha aphansi.
Amandla evithamini D avela elangeni
Ubuwazi ukuthi ama-receptor e-vitamin D atholakala kuwo wonke umzimba, okuhlanganisa nobuchopho bethu? Ucwaningo lwakamuva lukazwelonke luthole ukuthi abantu abanamazinga aphansi e-vitamin D banamathuba amaningi okuthola ukucindezeleka. Ungase ucabange ukuthi lokhu akuyona inkinga enkulu ngoba izwe lethu alitholi ukukhanya kwelanga okuningi. Kodwa abantu abasebenza ngaphakathi endlini usuku lonke futhi abangatholi ukukhanya kwelanga okuningi bangathola lokhu kuntuleka.
Nakuba kungakabi khona umbono ocacile ngokuthi udinga i-vitamin D engakanani, ukuthatha i-vitamin D eningi kakhulu akukuhle. Kungathinta amazinga e-calcium kanye nokusebenza kwezinso. Ngakho-ke uma usola ukuthi unesifo esinjalo, kungcono ukubona udokotela ukuze akunike iseluleko.
Ungakhohlwa lawa maminerali amabili!
I-Selenium
Izifundo zibonise ukuxhumana phakathi kwamazinga aphansi e-selenium nokushintshashintsha kwemizwelo . Isilinganiso sansuku zonke se-selenium kubantu abadala singama-microgram angu-55. Kungcono ukuthola lokhu ekudleni kunasezithasiselo.
- Ukudla okucebile nge-selenium: Ubhontshisi kanye nemifino, inyama engenamafutha amaningi, imikhiqizo yobisi enamafutha aphansi, amantongomane (ikakhulukazi amantongomane aseBrazil. Kodwa ungawadli kaningi noma amaningi ngesikhathi esisodwa, njengoba ubuthi be-selenium bungaba khona), ukudla kwasolwandle (ama-oyster, ama-clam, ama-sardine, ama-crab), kanye nokusanhlamvu okuphelele.
Ama-Acid Amafutha e-Omega-3
Muva nje, ososayensi bathole ukuthi i-Major Depression Disorder ivame kakhulu emiphakathini engadli i-omega-3 eyanele. Futhi ezinye izifundo zikhombisile ukuthi abantu abadla izinhlanzi ezincane (ukudla okucebile nge-omega-3s) banamathuba amaningi okuthola ukucindezeleka. Njengebhonasi eyengeziwe, i-omega-3s nayo ilungele inhliziyo yakho.
- Ukudla okucebile nge-omega-3: Izinhlanzi ezinamafutha (i-salmon, ama-sardine, ne-tuna), imbewu yefilakisi, i-canola, namafutha kasoya, amantongomane (ikakhulukazi ama-walnuts), kanye nemifino enamaqabunga aluhlaza okotshani.
Isisindo sakho nendlela ophila ngayo nayo ibalulekile.
Abantu abakhuluphele ngokweqile banamathuba amaningi okuthola ukucindezeleka. Futhi abantu abanesifo sokucindezeleka banamathuba amaningi okukhuluphala ngokweqile. Abacwaningi bakholelwa ukuthi lokhu kungenxa yezinguquko ohlelweni lokuzivikela komzimba kanye nama-hormone ezenzeka ngokucindezeleka.
Ngenhlanhla, ukulandela ukudla okunomsoco, njengoba sixoxile kulesi sihloko, kuzokusiza ukuthi ugcine isisindo sakho siphilile.
Futhi, khumbula ukuthi utshwala nezidakamizwa kuthinta ngqo isimo sakho sengqondo kanye nokulala. Hhayi lokho kuphela, kodwa uma uthatha imithi yokucindezeleka, kunganciphisa nokusebenza kwaleyo mithi. Iziphuzo eziqukethe i-caffeine njengekhofi netiye zingakwenza uzizwe ungakhululekile futhi zenze kube nzima ukulala ebusuku. Kungumqondo omuhle ukuyeka ukuphuza i-caffeine ngemva kwehora leshumi nambili emini.
Umlayezo Wokuya Nawe Ekhaya
- Ukucindezeleka kuyisimo sezokwelapha esidinga ukwelashwa. Ukudla okunempilo kungenye yezindlela ezinhle ongazithola ngaphezu kwalolo hlobo lokwelashwa.
- Zama ukudla ukudla okunempilo nsuku zonke. Qiniseka ukuthi ufaka imifino emisha, izithelo, ubhontshisi, inhlanzi kanye nokusanhlamvu kukho.
- Nciphisa ukudla okucutshungulwe njengoshukela, amaswidi, amakhekhe, namabhisikidi ngangokunokwenzeka.
- Uma unenkinga ngempilo yakho yengqondo noma ukudla okudlayo, qiniseka ukuthi ukhuluma nodokotela wakho.
- Ungasebenzisi noma yimaphi amavithamini noma ezinye izithako ngaphandle kweseluleko sikadokotela.
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