Ingabe ngezinye izikhathi uzizwa sengathi awufaneleki, ukuthi awufuni ukwenza lutho, nokuthi ukuzethemba kwakho kwehle kwaba zero? Sivame ukucabanga ukuthi lokhu kungenxa yezinto ezenzekayo ekuphileni kwethu, izinkinga emsebenzini, noma ezinye ithonya langaphandle. Kodwa bewazi ukuthi ukudla esikudlayo nsuku zonke kunekhono elimangalisayo lokulawula injabulo yethu, ukuthula kwengqondo, kanye nokuzethemba? Yebo, kuyiqiniso. Lokho esikudlayo kuthinta ngqo ubuchopho bethu.
Ubudlelwano phakathi kwama-hormone enjabulo ebuchosheni, 'i-DOSE', nokudla
Kalula nje, ubuchopho bethu buqukethe izithunywa zamakhemikhali ezisenza sizizwe sijabule, sizolile futhi siqiniseka. Sibiza lawa ngokuthi 'ama-hormone azizwa kahle'. Kunezinhlobo ezine eziyinhloko zalawa ma-hormone. Yi -Dopamine, i-Oxytocin, i-Serotonin, kanye ne-Endorphins. Izinhlamvu zokuqala zalawa amane zihlanganiswa ukuze zakhe isifinyezo esithi 'DOSE'.
Uma la ma-hormone 'e-DOSE' ekhiqizwa emizimbeni yethu ngamanani afanele, sizizwa sijabule, sikhululekile, sanelisekile futhi siqiniseka. Ngakho-ke, enye yezinto ezinhle kakhulu esingazenza ukwandisa ukukhiqizwa kwala ma-hormone ukudla ukudla okunomsoco.
Ngokumangalisayo, ama-90% 'e-hormone yethu yenjabulo', i-serotonin, akhiqizwa ebuchosheni bethu, kodwa ohlelweni lwethu lokugaya ukudla, okungukuthi, emathunjini ethu. Lokhu kubonisa ukuthi kuhlobene kangakanani impilo yethu yamathumbu nempilo yengqondo.
Ngakho-ke yiziphi izakhamzimba ezisiza ekukhiqizeni la ma-hormone 'e-DOSE'? Izakhamzimba ezifana ne -Omega-3s, i-Magnesium, i-Vitamin C, i-Thiamine (i-Vitamin B1), i-Folate (i-Vitamin B9), kanye ne-Selenium zibalulekile kulokhu.
Imikhuba emi-5 yokudla eyakha ukuzethemba
Kulungile, ake sibone ukuthi singazifaka kanjani lezi zakhamzimba ekudleni kwethu futhi sithuthukise ukuzethemba kwethu. Nazi ezinye izinyathelo ezilula ongazilandela.
1. Gcwalisa usuku lwakho ngezithelo nemifino emisha.
Lokhu kuyinto esesiyizwile sonke ngaphambili. Kodwa sidinga ukuqonda iqiniso lesayensi elingemuva kwayo. Ucwaningo luthole ukuthi abantu abadla izithelo nemifino izinsuku ezingu-6 noma ezingu-7 ngesonto banamazinga aphezulu okwaneliseka empilweni kanye nenjabulo.
Faka ikakhulukazi izithelo nemifino enemibala ehlukene ekudleni kwakho.
- Amavithamini e-folate kanye ne-B atholakala emifinweni eluhlaza (isipinashi, i-kale) kanye nezithelo ze-citrus (amawolintshi, ama-tangerines, ama-lime) asiza ekukhiqizeni i-serotonin.
- I-Vitamin C, etholakala ezithelweni ezifana ne -kiwi, amawolintshi, kanye ne-guava , yaziwa nangokuthi i-hormone yothando.Kubalulekile ekukhiqizweni kwe-oxytocin .
2. Ungakhohlwa ukudla okucebile nge-omega-3
Ama-fatty acid e-Omega-3 awusizo kakhulu ohlelweni lwethu lwezinzwa oluphakathi. Asiza ekuthuthukiseni isimo sengqondo, ukunciphisa ukucindezeleka, nokuthuthukisa ukusebenza kobuchopho.
Ukudla izinhlanzi okungenani kabili ngesonto kuyindlela enhle yokuthola ama-omega-3. Izinhlanzi ezinamafutha njenge-salmon, i-mackerel, kanye nama-sardine ziyizinketho ezinhle kakhulu. Ngaphezu kwalokho, ama-walnuts, imbewu ye-flax, kanye nembewu ye-chia nazo zicebile ngama-omega-3.
3. Ake senze uhlu lokudla okuletha 'Ukuzethemba'
Ngesikhathi esizayo lapho uya esitolo sokudla, cabanga ngokunciphisa ukudla okupakishwe kahle, okucutshunguliwe. Esikhundleni salokho, engeza lokhu kudla okunempilo nokuqinisa ukuzethemba ohlwini lwakho.
| Izakhamzimba | Imithombo Yokudla Etholakalayo |
|---|---|
| Ama-carbohydrate anempilo (Ama-carbohydrate anempilo) | Lokhu kwandisa amazinga e-serotonin. Isibonelo: Ama-oats, i-quinoa, ama-chickpeas, irayisi elinsundu, isinkwa sikakolweni oluphelele. |
| I-Vitamin D | Kunciphisa ukucindezeleka nokucindezeleka. Isibonelo: iyogathi, amaqanda, amakhowe, ubisi olunevithamini D eyengeziwe. |
| I-Alpha-linolenic Acid | Kubaluleke kakhulu empilweni yobuchopho. Isibonelo: Ama-walnuts. |
| I-Magnesium | I-Salmon, omisiwe, ubhanana, u-avokhado, ama-cashew, imifino eluhlaza. |
| I-Thiamine (B1) | Okusanhlamvu okuqinisiwe, isinkwa, amalentili. |
| I-Selenium | Amantongomane aseBrazil - elilodwa noma amabili ngosuku anele, izinhlanzi ze-tuna. |
4. Faka izinongo ekudleni kwakho.
Hhayi nje kuphela lapho sizivocavoca, kodwa nalapho sidla okuthile okubabayo, imizimba yethu ikhipha ama-hormone abizwa ngokuthi ama-endorphin. Ama-endorphin ayimithi yokwelapha ubuhlungu yemvelo esiza ekunciphiseni ukucindezeleka nokwakha ukuzethemba. Ngakho-ke ungesabi ukwengeza izinongo ezincane ekudleni kwakho. Okuthile okufana nesoso esibabayo se-chili, isitshulu senhlanzi esibabayo, noma i-vegetable curry kuzokusiza ukuphakamisa isimo sakho sengqondo.
5. Indlela odla ngayo nayo ibalulekile!
Akukhona nje ukudla ukudla okunempilo, kodwa indlela esidla ngayo kanye nendawo esihlala kuyo nakho kuthinta impilo yethu yengqondo.
- Yidla nabantu obathandayo: Kukhona injabulo enkulu ekujabuleleni ukudla nomndeni nabangane abakhulu kunokudla wedwa.
- Ukudla okubuyisa izinkumbulo ezijabulisayo: Kukhona ukudla okubuyisa izinkumbulo ezijabulisayo zasebuntwaneni bethu. Cabanga ngokudla umama wakho ayekuphekela kona. Ukuphinda udale ukudla okunempilo kungaletha nomuzwa wokukhumbula izikhathi zakudala. Kodwa khumbula, gwema ukudla okunoshukela omningi . Esikhundleni salokho, khetha into enempilo njengocezu lwesinkwa olunobhanana nebhotela lamakinati elalisetshenziswa ngumama wakho.
Ngakho-ke, khetha ukudla kwakho ngokuhlakanipha futhi unikeze ukuzethemba kwakho amandla amahle. Ungafinyelela imiphumela emikhulu ngokushintsha okuncane.
Umlayezo Wokuya Nawe Ekhaya
- Impilo yakho yengqondo kanye nokuzethemba kuhlobene ngqo nokudla okudlayo.
- Yamukela ukudla okuqukethe izakhamzimba ezandisa 'ama-hormone enjabulo' (i-DOSE) ebuchosheni.
- Faka izithelo ezintsha, imifino, ama-omega-3, kanye nokolweni ophelele ekudleni kwakho kwansuku zonke.
- Nciphisa ukudla okucutshunguliwe kanye nokudla okunoshukela omningi ngangokunokwenzeka.
- Indlela odla ngayo nayo ibalulekile; ukudla ndawonye nomndeni, ukudla ukudla okunempilo okubuyisa izinkumbulo ezijabulisayo, kwandisa inhlalakahle yengqondo.
- Uma unenkinga ngempilo yakho yengqondo noma ukudla okudlayo, kubaluleke kakhulu ukukhuluma nodokotela bese ucela iseluleko.
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